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Post by brentkuz on Mar 3, 2015 9:02:49 GMT -6
I do a gold standard shake 20-30 minutes prior to my workout.
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Post by Deleted on Mar 3, 2015 9:54:52 GMT -6
1. devastitis...I think We are saying the same thing. Yes, if you drink a post workout protein shake that has BCAA's in it, and you know for a fact that it actually has those BCAA's in it, then you are getting your BCAAs. You're saying BCAA's aren't necessary post workout because you're getting BCAA's post workout, if you're taking something with BCAA's post workout..lol...  I don't drink a protein shake immediately post workout, I drink my fast digesting carbs with my PostJYM which is absolutely chock full of exactly what you need post workout (BCAA's, glutamine, creatine hydrochloride, Beta-Alanine, Betaine, etc..) and the Dextrose flushes all those goodies right to my muscles that are screaming for that stuff post workout. BCAA's are absolutely necessary pre and post workout. 2. Zinc and Magnesium is absolutely vital my friend. Zinc and magnesium are in tons of multivitamins out there, but it actually shouldn't be because Zinc and Magnesium interferes with the absorption of other minerals in multivitamins and you literally piss those away. This is why you should take a multivitamin without ZMA and take your ZMA separately, usually at night. ZMA is overrated as a sleeping agent and saying it is that is a marketing ploy imo, but you absolutely need Zinc, Magnesium, and Calcium especially if you lift. Saying you don't need to take it because you get it from your food is like saying you don't need to take multivitamins or BCAA's for that matter because you get them from your food. 3. I agree the JYM line is not cheap and there's a reason for that, because it actually contains the ingredients you need in the doses you need and some of those ingredients are not cheap. Yes, OP is just getting started and I agree he needs a solid workout plan but that was not his question, his question was regarding supplements. 1. Yeah, we are saying the same thing. I didn't mean BCAAs themselves aren't necessary post workout. I just meant because you will be getting them in a post workout protein shake and from the post workout meal, an extra serving of BCAAs from a separate supplement is rather unnecessary. 2. If you can get multi-Vs and BCAAs from a solid diet of food, you don't need to take multi-Vs or BCAAs. If you get a solid amount of protein throughout the day, then BCAAs in a separate supplement isn't necessary. Supplements are there to cover what you can't get from proper dieting. 3. OP's question about supplements was what was the bare essentials. Since he fasts throughout the day until evening, BCAAs in a separate supplement is necessary. A post workout protein and creatine powder is necessary, although I would have gone with the cheaper Phase8, BOGO free on bodybuilding.com, than Pro Jym. Once he starts making serious and consistent gains, and have his diet in check, looking at more advanced supplementation may be useful. But for now, I think it'll be best to keep it basic and his workouts simple. |
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Post by ickes on Mar 3, 2015 10:33:09 GMT -6
Hey guys, I wanna start up a workout regime and stick to it indefinitely. I'm a man of habit and once I get used to something it angers and pains me to change so I just need some information on what I need to start. I went to the gym semi-regularly for a few months in my 2nd year of uni but haven't gone back since... until today. Went and just ran a couple miles and I feel pretty good now; I want to make this a lifestyle. I don't know where to start when it comes to supplements. Could you guys tell me what's in a good starter kit? BTW phait, I think it's awesome you've got the attitude to want to make this a lifestyle and that's exactly what it is. The key is to balance is and still lead a normal life but you will figure that out over time. It's an awesome lifestyle to have though because you will look and feel great and it's so awesome to sculpt yourself and see the results of your hard work when you look in the mirror. It can be a bit addicting....sort of like jeans  Good luck to you. |
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Post by phait on Mar 3, 2015 11:35:14 GMT -6
Small update: I've got a friend on the uni baseball team who's going to help me with form next Tuesday. Until then I'm just gonna keep running. I'd love to have a respectable 5km.
I realise I put down a respectable account on supplements but it's for the greater good and it's better for me than most anything else I'd like to buy.
Edit: Oh I guess I should probably fill in some details. I'm 22, 5'10/11", 170lbs, and while I did work out some when I was 20 I stuck to machines as I had too much pride to have someone show me form.
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Post by brentkuz on Mar 4, 2015 18:26:18 GMT -6
Week 9 of the Kris Gethin workout man it's brutal. Almost done. Going to so a 6 week cut after then another 12 week gethin program probably.
Shoulders really have grown.
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Post by Deleted on Mar 9, 2015 5:38:09 GMT -6
New 3 week cycle (this was week 1).
485*3, second set of 3. Looking to go 495 4*3 and then 505 5*3
Just need to keep eating.
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Post by brentkuz on Mar 9, 2015 8:50:18 GMT -6
Big numbers man. I would be on the floor with a blown out back at that weight.
Almost done with my "bulk" looking to start a cut in 3weeks. Up to 225lbs give or take on the day. What are you guys doing to lean out?
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Post by Deleted on Mar 9, 2015 11:25:07 GMT -6
My deadlifts are okayish. my squats, meh. was trying out wraps here, plates started moving, could have done more, oh well..another day
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Post by Deleted on Mar 9, 2015 11:26:48 GMT -6
Big numbers man. I would be on the floor with a blown out back at that weight. Almost done with my "bulk" looking to start a cut in 3weeks. Up to 225lbs give or take on the day. What are you guys doing to lean out? You should maintain your final weight for a week or two, then start the cut.. IMO carb cycle. Go 250 below your maintenance for a week, see how much weight you lose, aim for 1-2 lbs a week. Probably will need 500 a day. Start off by lowering your fats..carbs would be the last to go (on training days) |
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Post by brentkuz on Mar 9, 2015 17:03:21 GMT -6
Nice thanks for the tips. I never heard wait two weeks before you cut. What's the reasoning and what should you do in those two weeks?
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Post by ickes on Mar 9, 2015 17:51:34 GMT -6
brentkuz I cut my fats and carbs like belopsky mentioned above and up my cardio a bit, which for me pretty much means I actually start doing cardio. I'm not sure about the two week thing so maybe belopsky will chime in some more on that.
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Post by Deleted on Mar 9, 2015 18:12:28 GMT -6
So, this is all laid out in the Renaissance Diet book. Really, for the cost, this is a great resource for all of you. I dont work for RP but my friends run it...and uh, it helped me, all of you were amazed..so..just buy it.
So I was wrong, it's more like a month..
Here is an excerpt:
At the end of the mass phase, we're in the position of having acquired some new muscle gains, but with fat gains as well. Because our long-term goal is to gain more muscle but not fat, we'll have to do something about the fat stores that have accumulated. However, the fat stores will have to wait, as dieting down right after new muscle gain seems to put that new muscle at disproportionate risk of
loss. Because of this reality, we must hold our diet isocaloric for several (at least one) months and allow our set points for both bodyweight and muscle to rise up to meet our current state of muscularity. This phase is generally termed the 'maintenance phase.'
Once the maintenance phase has been completed, we're in the position of having just about the same muscle and fat amounts as right after the mass phase, but our physiology is now more resistant to losing the new muscle during dieting. Thus, the 'cut' phase is next, during which hypocaloric dieting and weight loss of 1-2lbs per week predominate. Because losing muscle becomes a high risk if dieting is done for too long, this phase should last an average of about 3 months, similarly to the mass phase.
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Post by brentkuz on Mar 10, 2015 10:49:15 GMT -6
I have a good understanding of cardio and cleaning the diet up. But what do you so for an actual weight lifting workout while cutting?
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Post by Deleted on Mar 10, 2015 10:57:12 GMT -6
I have a good understanding of cardio and cleaning the diet up. But what do you so for an actual weight lifting workout while cutting? More reps, less rest. |
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Post by Deleted on Mar 10, 2015 11:53:21 GMT -6
I have a good understanding of cardio and cleaning the diet up. But what do you so for an actual weight lifting workout while cutting? High volume. From the mouth of Mike when I was dieting "If you are not sore all the time, you are losing muscle " |
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Post by brentkuz on Mar 10, 2015 14:59:34 GMT -6
So a pyramid type? 30,25,20,15,10,10,15,20,25,30? Drop sets and the like?
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Post by Deleted on Mar 11, 2015 5:10:39 GMT -6
no reason to complicate things. 4x10, 5x10, etc. more exercises, keeps total reps high..nothing silly
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Post by Deleted on Mar 13, 2015 7:20:44 GMT -6
Couldn't let the gym owner beat me..he's also 6'7 or something silly
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Post by brentkuz on Mar 13, 2015 8:07:25 GMT -6
That's a nutty jump. A few coworkers can do bar jumps. It's amazing ones 5'6 and ones 6'7 both can jump on top of a local bar.
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Post by Deleted on Mar 17, 2015 7:20:27 GMT -6
190kg * 1:
That's 418 in american
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Post by brentkuz on Mar 23, 2015 10:36:59 GMT -6
Day 1 of a 6 week cut.
227lbs in the morning naked.
Thigh -26.5"
Calf - 17.15
Forearm - 13
Belly button -42"
Chest - 43"
Waist - 38.5"
Body fat using a caliper and my basic skills.
26-27% BF
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Post by Deleted on Mar 24, 2015 14:18:03 GMT -6
Day 1 of a 6 week cut. 227lbs in the morning naked. Thigh -26.5" Calf - 17.15 Forearm - 13 Belly button -42" Chest - 43" Waist - 38.5" Body fat using a caliper and my basic skills. 26-27% BF Hm..only 6 weeks? Probably not long enough my friend..2-3 *months* is what you'd want |
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Post by ickes on Mar 24, 2015 14:33:17 GMT -6
Day 1 of a 6 week cut. 227lbs in the morning naked. Thigh -26.5" Calf - 17.15 Forearm - 13 Belly button -42" Chest - 43" Waist - 38.5" Body fat using a caliper and my basic skills. 26-27% BF Hm..only 6 weeks? Probably not long enough my friend..2-3 *months* is what you'd want Agreed |
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Post by brentkuz on Mar 24, 2015 17:38:59 GMT -6
I should have specified.
It's the Jim Stoppani 6 week shortcut to shred program. I am going for 12wk cut total at least. Unless I loss too much muscle or stop seeing improvement.
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Post by brentkuz on Mar 27, 2015 7:11:02 GMT -6
Pulled my right bicep. Looks like I'm only doing cardio until this heals. What a SOB this is. Kills doing anything.
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I don't drink a protein shake immediately post workout, I drink my fast digesting carbs with my PostJYM which is absolutely chock full of exactly what you need post workout (BCAA's, glutamine, creatine hydrochloride, Beta-Alanine, Betaine, etc..) and the Dextrose flushes all those goodies right to my muscles that are screaming for that stuff post workout. BCAA's are absolutely necessary pre and post workout.
