Workout questions ( any trainers out there)

[ShamsWoof10]

Not eating after 7 is a joke. Misinformed people say that. You can practically eat all of the protein you want. You can also eat low glycemic carbs but try not to go over 40 grams or so.

This would be things like fruit but not things like pasta is that correct or no..?

[SBR Lou]

I have two scoops of natural peanut butter as my snack before bed. I don't follow any "do not eat anything after [x] hour", truth be told I'll eat anything I want because I know I'm going to bust my butt during the week. When I'm trying to be somewhat conscientious of what I take in, though, it'll be two scoops of natty PB before bed or maybe some cottage cheese.

[Panic]

I have two scoops of natural peanut butter as my snack before bed. I don't follow any "do not eat anything after [x] hour", truth be told I'll eat anything I want because I know I'm going to bust my butt during the week. When I'm trying to be somewhat conscientious of what I take in, though, it'll be two scoops of natty PB before bed or maybe some cottage cheese.

That's exactly what I do, Crazyl. If I'm not having a protein shake. Peanut butter is perfect.

[The Seer]

This would be things like fruit but not things like pasta is that correct or no..?

It depends on the type of pasta and the type of fruit. Most fruits cause a huge spike in insulin(not good unless you just excercised) . Some are lower GI than others. The best thing to do is look up the Glycemic Index for foods and find the one which is the lowest from 100.

[The Seer]

I have two scoops of natural peanut butter as my snack before bed. I don't follow any "do not eat anything after [x] hour", truth be told I'll eat anything I want because I know I'm going to bust my butt during the week. When I'm trying to be somewhat conscientious of what I take in, though, it'll be two scoops of natty PB before bed or maybe some cottage cheese.

Natural peanut butter and cottage cheese are 2 very good choices.

[ShamsWoof10]

That's exactly what I do, Crazyl. If I'm not having a protein shake. Peanut butter is perfect.

I have two scoops of natural peanut butter as my snack before bed. I don't follow any "do not eat anything after [x] hour", truth be told I'll eat anything I want because I know I'm going to bust my butt during the week. When I'm trying to be somewhat conscientious of what I take in, though, it'll be two scoops of natty PB before bed or maybe some cottage cheese.

I agree with that one fellas but a steak might be better because it takes more hours to digest... I am "guessing" this will provide protein to the body through more of the night...

[The Seer]

I agree with that one fellas but a steak might be better because it takes more hours to digest... I am "guessing" this will provide protein to the body through more of the night...

Correct, it gives a longer supply of protein during sleep hours for repair but for 'common' people there is no need. If you're a hard trainer and trying to get the most bang, steak is better but don't eat too much. Then your body would spend more on digesting than repairing.

[MoneySportsGuy]

Would I be the total girl if I offered some "recipe" advice? OK, I'm going to anyway. One of the easiest, tastiest and low-calory ways to prepare chicken is to marinate it in Ken's Steakhouse Raspberry Walnut Vinegrette and bake it.

OK, I'm done.

Wow that sounds like a really good way to make chicken.

Do you have any more recipes? Welcome to forum by the way, you probably been here way longer then me just havent seen you

[MoneySportsGuy]

the falls here are amazing man. i love the changing of seasons. ive got baltimore and dc close to me so there is plenty to do, but i dont go out much because i spend a lot of time with my mom who hasnt been real well in recent years. she is my heart, my life, and my hero in many ways. she calls me her best friend and that means everything to me. she needs me near her a lot, and thats wonderful with me.

yeah fall up in DC is beautiful absolutely love it. yeah my friend lived in Rockville think it was called, I went up to baltimore few times saw an Oriole game and checked out the ESPN zone near the water, that was cool. so what do you do up there? thats cool your near your mom, I know she appreciates that for sure.

I'm actually back down in FL near my parents as my mom dealing with health problems and father as well so its tough and trying to move soon so we'll see. thats cool though man she is best friend mine is same as well for me.

[ShamsWoof10]

Correct, it gives a longer supply of protein during sleep hours for repair but for 'common' people there is no need. If you're a hard trainer and trying to get the most bang, steak is better but don't eat too much. Then your body would spend more on digesting than repairing.

Good point!

[Sportsgirl]

Wow that sounds like a really good way to make chicken.

Do you have any more recipes? Welcome to forum by the way, you probably been here way longer then me just havent seen you

Welcome to you as well. This is my second NFL season here, so I've been onboard awhile.

i've got tons of recipes - i absolutely love to cook, but I work waaaaay to much to do it as much as I'd like.

Let me know what you're interested in an I'll send via private message as some of the guys around here get their BVDs in a wad when the topic strays from gambling!

btw, where in FLorida are you?

[ShamsWoof10]

It depends on the type of pasta and the type of fruit. Most fruits cause a huge spike in insulin(not good unless you just excercised) . Some are lower GI than others. The best thing to do is look up the Glycemic Index for foods and find the one which is the lowest from 100.

Excellent ..thanks..

We have similar backgrounds but I didn't train anyone famous that's for sure... Dallas Vargaus is the best one you are going to get out of me and no one knows who that is...LOL

We must have the same taste in women too because that avatar is a 10... What a body!!!!

[MoneySportsGuy]

Welcome to you as well. This is my second NFL season here, so I've been onboard awhile.

i've got tons of recipes - i absolutely love to cook, but I work waaaaay to much to do it as much as I'd like.

Let me know what you're interested in an I'll send via private message as some of the guys around here get their BVDs in a wad when the topic strays from gambling!

btw, where in FLorida are you?

Yeah that is awesome, love to cook as well, my dad used to have an Italian restaurant when I was little so I got some good cooking genes

Definitely interested send whatever you want haha up for trying new things.

Currently just in Tampa but moving soon, right now top 4 places are NYC DC Chicago and Vegas but who knows. Where are you at?

[Sportsgirl]

Yeah that is awesome, love to cook as well, my dad used to have an Italian restaurant when I was little so I got some good cooking genes

Definitely interested send whatever you want haha up for trying new things.

Currently just in Tampa but moving soon, right now top 4 places are NYC DC Chicago and Vegas but who knows. Where are you at?

I was born in Pittsburgh, grew up in Fort Lauderdale and currently reside in Asheville, NC. I went to college in Lakeland, FL, which is about 45 east of Tampa.

I'll PM you some of my favorite stuff to cook - but I wouldn't mind a few good Italian recipes from you, too!

[2Pac]

The sprinting Shams is talking about is called High Intensity Interval Training (HIIT). It is so much more beneficial than running at a steady pace for 30-60 min. 15 minutes of HIIT 2-4 times per week is by far the superior way of training.

A common misconception is that muscles repair themselves after 48 hours, which is why some people lift every other day. This is not true - each muscle takes 72 hours to fully repair itself.

Weight training is a great way of burning calories though, so why only do it a couple days a week?

Lift 5 days a week
Chest - Monday
Shoulders - Tues
Back - Wed
Legs - Thurs
Biceps/Triceps/Forearms/Wrists - Fri

Your biceps/triceps are used in the exercises earlier in the week, so doing them on friday gives them ample rest.

I like to do abs 3-4 times per week.

I do my HIIT Monday, Wed, Fri.
If you do a short, short HIIT session right after lifting (5 min) it exponentially increases the benefits of the lifting.

[MoneySportsGuy]

I was born in Pittsburgh, grew up in Fort Lauderdale and currently reside in Asheville, NC. I went to college in Lakeland, FL, which is about 45 east of Tampa.

I'll PM you some of my favorite stuff to cook - but I wouldn't mind a few good Italian recipes from you, too!

What college did you go to ? I transferred a bit but finished at USF

[Sportsgirl]

What college did you go to ? I transferred a bit but finished at USF

Florida Southern College - Communications major

[ShamsWoof10]

The sprinting Shams is talking about is called High Intensity Interval Training (HIIT). It is so much more beneficial than running at a steady pace for 30-60 min. 15 minutes of HIIT 2-4 times per week is by far the superior way of training.

A common misconception is that muscles repair themselves after 48 hours, which is why some people lift every other day. This is not true - each muscle takes 72 hours to fully repair itself.

Weight training is a great way of burning calories though, so why only do it a couple days a week?

Lift 5 days a week
Chest - Monday
Shoulders - Tues
Back - Wed
Legs - Thurs
Biceps/Triceps/Forearms/Wrists - Fri

Your biceps/triceps are used in the exercises earlier in the week, so doing them on friday gives them ample rest.

I like to do abs 3-4 times per week.

I do my HIIT Monday, Wed, Fri.
If you do a short, short HIIT session right after lifting (5 min) it exponentially increases the benefits of the lifting.

Thanks for providing the explaination... I agree that if it is done after lifting that it increases the benefits of the lifting... I can't say I was that descipline though...

I wish more people would emphasize stretching because it is one of the most important things if you are going to exercise with any serious intensity...

I do not really know how long it takes for muscles to repair I have tried asking my phsyology prof. (1999) The only answer he gives me is that muscles don't really get damaged during weight trainning the way you would generally consider "damaged" so repair is not a big issue... This is why I have not commented much on repair time because I really couldn't get an answer from these f*ckers when I asked them....

If I remember right I think he said it had somthing to do with "the bundles of joy" ...WHAT A STUPID F*CKIN' NAME FOR A GROUP OF MUSCLE FIBERS!!!

I did get one good explanation into why I was getting stronger throughout the week benching/squatting everyday if my muscles have not had a chance to repair.... I can buy this one... He said that your nerves fire each time you lift and the heavier and more often you lift the harder your nerves will fire... Basically he is suggesting my nervous system is compensating during this time...

[Louisvillekid1]

Thanks guys, Im working on a plan as we speak. . . So how does this eating at night thing correlate if you work out at night? . . . I would love to work out in the morning , but it is very tough to get up and start working out. . . also someone mention about if you have to drink, drink whiskey ( i love it but doesn't that have a ton of sugar in it also?)

I get lost when you guys start talkin about all these different types of carbs. . . But i guess its best to drink a powerade/gatorade right after workout ( i think seer said this). . .

Thanks for all the shakes , they sound pretty good ( they would count as a meal right) . . .

[Louisvillekid1]

As far as the lifting i planed out thats ok right? Any improvements?.
Also, when doing cardio is it benefical to do the treadmill one day then the olipitical the next , and the bike the next? . . . or just stick to one? . . .

The olipitical seems like the best to me, because its less stress on the legs, and works more of the body . . I personally like it . .

[Sportsgirl]

Thanks for all the shakes , they sound pretty good ( they would count as a meal right) . . .

The Carnation instant breakfast as well as the SlimFast powders have a lot of vitamins/minerals, are low calorie and when put in a blender with some ice and a banana, make a really thick, filling shake that can act as a meal.

[ShamsWoof10]

Thanks guys, Im working on a plan as we speak. . . So how does this eating at night thing correlate if you work out at night? . . . I would love to work out in the morning , but it is very tough to get up and start working out. . . also someone mention about if you have to drink, drink whiskey ( i love it but doesn't that have a ton of sugar in it also?)

I get lost when you guys start talkin about all these different types of carbs. . . But i guess its best to drink a powerade/gatorade right after workout ( i think seer said this). . .
Thanks for all the shakes , they sound pretty good ( they would count as a meal right) . . .

I worked out at night too around 9 til 11 then I went home and ate then hung out and tried to get laid by any girl that stopped by my apartment... I usually went to bed around 2 and got up around 9 or 10...LOL

ONE shot of whiskey a week...not drinking it for the hell of it... Once you get where you want to be a few beers won't kill you...

I THINK he said NOT to drink those but water/e-lytes...

[buztah]

Go join wannabebig.com forums. Read everything that posters "built" and "Anthony" have to say. Checkout crossfit.com too. Before doing anything, get a health checkup though and run all eating and exercise plans by your doc.

In a nutshell, stick with heavy compounds (deadlifts, squats and presses) and get 1.5 grams of lean protein per day in your body. Choose healthy fats like natty PB, seeds, avacado and olive oil. Drink a gallon of water a day. Get 8 hrs of sleep a night. When you do cardio, stick to HIIT (jog/sprint). Stetch before and after lifitng/running. Don't waste your moeny on bullshit supplements. If you must spend cash on supps, go for a cheap whey protein powder. I like Body Fortress (Meijer and Wal-mart have it). Your body builds muscle while sleeping so be sure to have a nice shake before bed.

[mofome]

great thread.

[Louisvillekid1]

Easiest diet ... If your willing to lift up free weights and run at least 3 times a week ....

Eat 6 meals a day (divide your regular 3 meals into 6) ... eat every 3 hrs ... starting at 6 am with your first meal .... do not eat past 7pm (drink Whisky if u can or like) but dont go overboard with a whole bottle ... 2 or 3 will be enuff for a night ... and if you know that you will be drinking that day ... then eat vegetables and protein all day .. no carbs ... so u may control those while drinking ... it has worked for me ...

a few glasses 3 times a week is ok?

[ShamsWoof10]

In a nutshell, stick with heavy compounds (deadlifts, squats and presses) and get 1.5 grams of lean protein per day in your body. Choose healthy fats like natty PB, seeds, avacado and olive oil. Drink a gallon of water a day. Get 8 hrs of sleep a night. When you do cardio, stick to HIIT (jog/sprint). Stetch before and after lifitng/running. Don't waste your moeny on bullshit supplements. If you must spend cash on supps, go for a cheap whey protein powder. I like Body Fortress (Meijer and Wal-mart have it). Your body builds muscle while sleeping so be sure to have a nice shake before bed.

SOLID!!!

[The Seer]

The Carnation instant breakfast as well as the SlimFast powders have a lot of vitamins/minerals, are low calorie and when put in a blender with some ice and a banana, make a really thick, filling shake that can act as a meal.

They are both high glycemic. They suck. But they wouldbe better than MCDonalds. Myoplex, etc are far superior.

[SBR Lou]

This stuff is great. Not much flavor, but that's not what you 'need' in protein powder anyway. You can add a banana or a little something yourself.

• No Artificial Flavors, Sweeteners, or Colors

• Packed with Whey Protein Isolates

• Higher Pure Protein Percentage

• Fast-Acting HYDROWHEY® Whey Peptides

• Provides Whey Protein Microfractions

• More than 5 grams of BCAAs

• Over 4 grams of Glutamine & Precursors

• Instantized to Mix with a Spoon

[Louisvillekid1]

sushi is good right?

[The Seer]

is great. Not much flavor, but that's not what you 'need' in protein powder anyway. You can add a banana or a little something yourself.

It's what I use most of the time.

muscleshoppe dot com has great prices and deliver real fast.

[The Seer]

sushi is good right?

It's ok for what you want.

[buztah]

SOLID!!!

Thanks, Shams. I dicked around with machines and curls for years before finally figuring out, about a year and a half ago, that heavy compounds, good eating, and rest are what it's all about. The results have been dramataic. GL in your training. I'll pull a couple heavy deads in your honor tomorrow. I build my workouts around the 3 major PL lifts.

[ShamsWoof10]

Well let me throw this out fellas and let's see what kind of feedback I get back... My perspective on protein is it would be more efficient to take in Amino's instead of protein since your body is going to break down the protein you give it into Amino's and rechain into the specific chain it can actually use... This excludes food of course.. I am talking about suppliments for protein...

Thanks, Shams. I dicked around with machines and curls for years before finally figuring out, about a year and a half ago, that heavy compounds, good eating, and rest are what it's all about. The results have been dramataic. GL in your training. I'll pull a couple heavy deads in your honor tomorrow. I build my workouts around the 3 major PL lifts.

No problem dude you did figure it out and that's awsome... The results are sweet aren't they..? Thanks for the GL and give me some squats tomorrow those are my favortie leg exercise... That would wooof!

[mofome]

fish oil

[The Seer]

Well let me throw this out fellas and let's see what kind of feedback I get back... My perspective on protein is it would be more efficient to take in Amino's instead of protein since your body is going to break down the protein you give it into Amino's and rechain into the specific chain it can actually use... This excludes food of course.. I am talking about suppliments for protein...

Shams, used to , hydrosalted aminos and such were much better than protein from food. However, now whey protein is really better. You get all required aminos and it is assimilated ultra fast. Use whey after workouts. However, you can usse aminos or casein, soy protein powder at other times.