iakim322 United States. Jan 13 2018 10:57. Posts 1335
On January 13 2018 04:38 Daut wrote:
I also just had my free testosterone levels tested. 82 pg/mL, which falls in the "normal" range of 49-185 for my age, but I'm going to start taking monthly tests and try and increase it via the following methods:
-lower calorie diet, aiming for 40% fat, 30% protein, 30% carbs
-cold thermogenesis: mainly 2x a week of cryotherapy, but perhaps some cold showers
-lifting harder and heavier, particularly for back and leg days
-more time spent outside in natural sunlight
-vitamins: multivitamin and fish oil
-intermittent fasting: aim for 12-16 hours each 24 hour cycle.
We'll see what my February 1st results are.
Where or how do you get your testosterone levels checked?
1
iakim322 United States. Jan 13 2018 11:18. Posts 1335
On January 12 2018 05:23 iakim322 wrote:
I would argue that one of the worst ways to start exercising regularly after not having done so in awhile is to come online to a forum and ask others, in detail, what they are doing. It shouldn't matter to you and all it does is delay you from actually getting to it. Just be disciplined for a couple weeks doing fairly basic, but still appropriately rigorous workouts. Establish your baseline strength and cardio. Pay attention to your core. And as said, proceed from there with specific goals/methodology
Also, if you are reluctant to use protein powders because of the 'junk that is in there,' I'm not sure why you would think Monsters are acceptable as what you take beforehand. If you drink a full 16 oz one, that probably has something like 50 grams of added sugar in it and a couple hundred calories purely from the sugar. That's a pretty good way to keep a gut that you don't want and just generally be unhealthy. If you want a fairly benign one, I use:
Proper caffeine, no added sugars, and an amino acid blend that has both pre and post benefits for recovery if you want to use it for that. Or just drink a heavy dose of simple green tea
Good luck
I am more so curious what people are doing and maybe it would start some discussion.
I drink the Monsters with 10 calories. I just remember I would be consuming copious amounts of Muscle Milk which was found to have all sorts of shit in there like metals and fillers and what not. I don't know if I need a protein powder for now and will go with foood.
I also like to usually just eat a solid meal after a workout but sometimes it's just not convenient. There's plenty of powders nowadays that don't have fillers if you look around. I use a brand called Plantfusion which uses pea protein and a few others as it's protein source. I also add things like a seed mix or a green, bananas, coconut oil, almond butter etc most of the time
I only lift 2.5 days a week. Little bit of shoulder then a lot of back, legs as one day, then pretty minimal chest/arms. Yoga once/week on Sundays (need to up this). Core training 3x/week with the lift days + 1 day of pilates class. Swim 2x/week for 40-45 min. And basketball for 1-2 hrs hrs prob twice a week these days which is getting to be too tough on joints sometimes now if I'm going full tilt. But it's nice to do stuff you truly enjoy
I see a lot of Joe Rogan stuff here. especially from Daut .
If you can use a Kitchen aid, you can skip the protein shake and do your own post/pre workout snack. I have a nutritionist friend and I have been fine tuning those easy recipe to get pretty much exactly what I need before and after a workout. Its mostly a mix of oat, dates, raisins, cocoa, peanut butter, bananas. The main difference between the pre and post is the amount of protein and sugar.
Nutrition makes a hell of a difference in your performance in a workout. I tended to eat too much protein and not enough simple sugar before a workout. As soon as I fixed it, I saw a massive difference in my training.
On January 13 2018 04:23 DooMeR wrote:
I used to take creatine in pill form. Was rly easy and simple. Grey skull is fine but its a little more intermediate progression. Not really super suitable for a novice. A novice wants to gain volume primarily from high frequency and linear progression. Not from super high reps. Because it just adds up cumulatively quicker this way. As well as starting out you actually just benefit a ton from just technique refinement. Its not unheard of for someone to run something like stronglifts 5x5 and get to 285 5x5 squat in 5~ months or so. Strength consists of 1) technique [the fastest gains to be made]. 2) Neurological adaptation [the second fastest for a novice especially] 3) Just pure muscle building from volume [by far the slowest actually]. Stuff like stronglifts have just stuck with me as a solid recommendation. Its not optimal but it just allows u to do as much extra stuff as you want for the most part. Such as hiking/BJJ/etc. As long as u modify it a little bit to not start with the fking bar also which i hate about that program
It's perfect for a novice. It's not high reps (at least not the core exercises), it's well-balanced and it is linear progression. It's superior to stronglifts in every way. The guy in this program review video is a certified Starting Strength coach (and a really insane powerlifter) and he agrees that it's also better than SS.
On January 13 2018 01:41 RiKD wrote:
Also, how do you like to load your creatine? Where did you get your creatine from? The site I used to get it from isn't working at the moment.
The short of it is that loading is inefficient and it does not need to be cycled. If you want more info from Dr. Eric Helms, see here. As for where I get my stuff from, I'm Canadian so it's a bit irrelevant to you. Just shop around for the cheapest prices. I buy in bulk to save more. You should wait to buy in bulk until you've made the whole lifestyle change a strong habit though.
As for Greyskull lacking variety, that is because this is just the basic template. You can always add exercises to this. It can be tailored to anyone depending on their goals. The goal here is to keep it simple and enjoy yourself but still train smart. Just doing the core exercises is fine, but if you want more variety you get to choose that but you don't get to skip out on the main compound exercises. You always start with them and add in additional accessory work after. You want to build a balanced body in an efficient manner. Stick with something that's time-tested and well-reviewed by pros for someone in your situation.
fuck I should just sell some of my Pokemon cards, if no one stakes that is what I will have to do - lostaccount
On January 13 2018 04:38 Daut wrote:
I also just had my free testosterone levels tested. 82 pg/mL, which falls in the "normal" range of 49-185 for my age, but I'm going to start taking monthly tests and try and increase it via the following methods:
-lower calorie diet, aiming for 40% fat, 30% protein, 30% carbs
-cold thermogenesis: mainly 2x a week of cryotherapy, but perhaps some cold showers
-lifting harder and heavier, particularly for back and leg days
-more time spent outside in natural sunlight
-vitamins: multivitamin and fish oil
-intermittent fasting: aim for 12-16 hours each 24 hour cycle.
We'll see what my February 1st results are.
Where or how do you get your testosterone levels checked?
Ordered kits online from everlywell.com.
On January 13 2018 13:20 Montrachet wrote:
I see a lot of Joe Rogan stuff here. especially from Daut .
If you can use a Kitchen aid, you can skip the protein shake and do your own post/pre workout snack. I have a nutritionist friend and I have been fine tuning those easy recipe to get pretty much exactly what I need before and after a workout. Its mostly a mix of oat, dates, raisins, cocoa, peanut butter, bananas. The main difference between the pre and post is the amount of protein and sugar.
Nutrition makes a hell of a difference in your performance in a workout. I tended to eat too much protein and not enough simple sugar before a workout. As soon as I fixed it, I saw a massive difference in my training.
I don't watch Rogan, but not a surprise that he has the same approach -- intermittent fasting, importance of mobility/flexibility, and increased greens in diet combined with protein at each meal seem to be in vogue with nutrition touts.
I don't usually take anything pre workout, but if I did, it would either be a banana or some nuts+berries. Post workout I just eat a rice+broccoli+meat meal, California has a lot of healthy quick options.
NewbSaibot: 18 TIMES THE SPEED OF LIGHT. Because FUCK YOU, Daut
On January 13 2018 04:25 Daut wrote:
I try and do the following regarding physical activity:
-lift 4x a week: chest/triceps, back/biceps, legs, shoulders. Abs, stretching, and cardio every day.
-yoga 2x a week: I have terrible flexibility, but this also has meditative benefits
-climbing 2x a week: I stopped practicing BJJ about 2.5 years ago to take up climbing. Similar skillset required, but far less injuries. I miss BJJ terribly, but I don't miss constantly being injured or in pain. Perhaps once my body is more flexible from yoga I'll give it another go.
-Other 2x: either biking, tennis, golf, or some type of HIIT workout.
Nutrition wise:
-one protein shake a day, mainly to incorporate extra greens into my diet. I put almond milk, banana, blueberry+blackberry, frozen broccoli, 2 dates, spinach+kale, half avocado, chia, flax, pea protein
-eat lots of beef, chicken, fish, bacon, eggs, brown rice, vegetables, fruit, and nuts. Find most other foods make me sleepy/sluggish. Waiting on results of a food allergy test I just ordered to see if there is anything I should avoid.
I occasionally (but not frequently enough) incorporate some intermittent fasting into my eating schedule. Counter intuitively, I seem to have more energy when I eat less in general, so will start leaving at least 12 hours between my last meal of the day with my first meal of the following day, and try to eat 10% less calories in general (2700 instead of 3000)
This is pretty much what i've been doing the last few years. I've been wanting to give intermittent fasting a try. Football (Soccer in us) is also fun for cardio. Squash aswell if you've got the hand-eye coordination to make it physical.
On January 13 2018 04:38 Daut wrote:
I also just had my free testosterone levels tested. 82 pg/mL, which falls in the "normal" range of 49-185 for my age, but I'm going to start taking monthly tests and try and increase it via the following methods:
-lower calorie diet, aiming for 40% fat, 30% protein, 30% carbs
-cold thermogenesis: mainly 2x a week of cryotherapy, but perhaps some cold showers
-lifting harder and heavier, particularly for back and leg days
-more time spent outside in natural sunlight
-vitamins: multivitamin and fish oil
-intermittent fasting: aim for 12-16 hours each 24 hour cycle.
We'll see what my February 1st results are.
Where or how do you get your testosterone levels checked?
Ordered kits online from everlywell.com.
On January 13 2018 13:20 Montrachet wrote:
I see a lot of Joe Rogan stuff here. especially from Daut .
If you can use a Kitchen aid, you can skip the protein shake and do your own post/pre workout snack. I have a nutritionist friend and I have been fine tuning those easy recipe to get pretty much exactly what I need before and after a workout. Its mostly a mix of oat, dates, raisins, cocoa, peanut butter, bananas. The main difference between the pre and post is the amount of protein and sugar.
Nutrition makes a hell of a difference in your performance in a workout. I tended to eat too much protein and not enough simple sugar before a workout. As soon as I fixed it, I saw a massive difference in my training.
I don't watch Rogan, but not a surprise that he has the same approach -- intermittent fasting, importance of mobility/flexibility, and increased greens in diet combined with protein at each meal seem to be in vogue with nutrition touts.
I don't usually take anything pre workout, but if I did, it would either be a banana or some nuts+berries. Post workout I just eat a rice+broccoli+meat meal, California has a lot of healthy quick options.
I did intermittent fasting when I was dieting and it worked wonders. I really liked it.
Milkman lol i didnt spend half a thousand on a phone so i could play it cool and be all stealth
I am tempted to just buy this protein powder from Onnit because the marketing there gets me every time but I know I am getting value owned and I don't care it seems. Taste and texture is very important too as I mix it with water. I don't know why biotest is down. That was always tried and true for me.
- I don't want chemicals and metals in my protein powder
- It needs to taste decent
- It needs to mix with water well
Ah, fuck it I guess it doesn't really matter as long as I am getting in enough calories and protein. I used to obsess about timing and I am not sure where it got me. It got me good fucking gains is where it got me but is that because I was just obsessed and making sure to do all the right things? Yeah, might as well be there so that is why I am attempting to start a discussion on fasted training and nutrient timing. I bring it up because the guy I am "following" for now is Jocko Willink and he trains fasted at 5am in the morning and doesn't start "grazing" until 10 and doesn't have a meal until noon. Mark Sisson who is a paleo guy I respected and I would say still do does the same. Ronnie Coleman would have a big bowl of eggs and grits and fuck around for 2 hours before training I always kind of liked that approach. I don't have time to fuck around much anymore though. I like the idea of getting the training in first thing in the morning fasted and getting in some breakfast afterwards before I go to work. Sometimes I can't get lunch at work until 2 or 3 or later after the lunch rush dies down. Sorry guys just thinking a loud but I guess everyone just has to find something that works for them.
Same muscle-building properties as whey. Healthier (since plant vs animal protein, i.e. lower in SCAAs and hormone-free) and more ethical (though that's typically not a good selling point). It's the go-to choice for people who think they might have a dairy sensitivity but want a similar amino acid profile.
You won't know if it has a lot of heavy metals in them unless you find a site that has third-party tested the product. These things are not regulated. I'm aware that this site did test a lot of plant protein powders. The one iamkim uses has made it as one of the cleanest ones out there. The full list can be found here (if you just enter a random email to view the results).
I'd recommend you shop with www.vitacost.com. Easier to compare prices, easy to find rebates (coupon codes) online, excellent customer service.
For nutrient timing, don't worry about doing anything fancy if your primary goal is gaining muscle. Follow the advice at this timestamp: all you need to know in under a minute. Just trust me on this and don't overthink it. You can go back a few mins in that video from that timestamp if you want details on fasted training. If you don't want to trust me, read the #1 most viewed paper in the peer-reviewed literature on the subject.
fuck I should just sell some of my Pokemon cards, if no one stakes that is what I will have to do - lostaccount
Last edit: 14/01/2018 00:03
1
bigredhoss Cook Islands. Jan 14 2018 01:44. Posts 8649
On January 13 2018 13:20 Montrachet wrote:
I see a lot of Joe Rogan stuff here. especially from Daut .
The most rudimentary exercise and nutrition 101 knowledge that has been around for decades is now being referred to as 'Joe Rogan stuff' ?
Truck-Crash Life
1
iakim322 United States. Jan 14 2018 04:38. Posts 1335
All the above from Loco regarding pea protein. Main thing for me to switch over was simply because I do have a bit of dairy sensitivity so it had pretty instant benefits for me personally over whey. But also generally to go for plant as opposed to animal sourced products where I can without overly effecting my personal satisfaction in what I consume since I still do consume a pretty large amount of meat in general. And as an extra, I really do enjoy the taste of the one I use over the whey powders I used before
I'm quite interested in testosterone testing. Will probably try and test myself really soon and see if I am starting to become deficient at all since I'm around that age and don't do as much heavy lifting as most on a regular exercise program
Same muscle-building properties as whey. Healthier (since plant vs animal protein, i.e. lower in SCAAs and hormone-free) and more ethical (though that's typically not a good selling point). It's the go-to choice for people who think they might have a dairy sensitivity but want a similar amino acid profile.
You won't know if it has a lot of heavy metals in them unless you find a site that has third-party tested the product. These things are not regulated. I'm aware that this site did test a lot of plant protein powders. The one iamkim uses has made it as one of the cleanest ones out there. The full list can be found here (if you just enter a random email to view the results).
I'd recommend you shop with www.vitacost.com. Easier to compare prices, easy to find rebates (coupon codes) online, excellent customer service.
For nutrient timing, don't worry about doing anything fancy if your primary goal is gaining muscle. Follow the advice at this timestamp: all you need to know in under a minute. Just trust me on this and don't overthink it. You can go back a few mins in that video from that timestamp if you want details on fasted training. If you don't want to trust me, read the #1 most viewed paper in the peer-reviewed literature on the subject.
I trust you on the nutrient timing. I don't want to over think it but I have been thinking about it. He said 1 to 2 hours before training and 1 to 2 hours after training. I am just trying to think how it is going to work out on days I work. I guess I can get a protein shake in and maybe some bananas or raisins or oatmeal for breakfast at 5am, train at 6am, get a protein shake and some bananas or raisins for post work out at 7-8am, have a veggie bowl at chipotle at around 2pm, and then have dinner at some point. If I start training BJJ at 6 I can eat after that. That would be a pretty good day.
1
DooMeR United States. Jan 14 2018 06:10. Posts 8559
On January 13 2018 04:23 DooMeR wrote:
I used to take creatine in pill form. Was rly easy and simple. Grey skull is fine but its a little more intermediate progression. Not really super suitable for a novice. A novice wants to gain volume primarily from high frequency and linear progression. Not from super high reps. Because it just adds up cumulatively quicker this way. As well as starting out you actually just benefit a ton from just technique refinement. Its not unheard of for someone to run something like stronglifts 5x5 and get to 285 5x5 squat in 5~ months or so. Strength consists of 1) technique [the fastest gains to be made]. 2) Neurological adaptation [the second fastest for a novice especially] 3) Just pure muscle building from volume [by far the slowest actually]. Stuff like stronglifts have just stuck with me as a solid recommendation. Its not optimal but it just allows u to do as much extra stuff as you want for the most part. Such as hiking/BJJ/etc. As long as u modify it a little bit to not start with the fking bar also which i hate about that program
It's perfect for a novice. It's not high reps (at least not the core exercises), it's well-balanced and it is linear progression. It's superior to stronglifts in every way. The guy in this program review video is a certified Starting Strength coach (and a really insane powerlifter) and he agrees that it's also better than SS.
On January 13 2018 01:41 RiKD wrote:
Also, how do you like to load your creatine? Where did you get your creatine from? The site I used to get it from isn't working at the moment.
The short of it is that loading is inefficient and it does not need to be cycled. If you want more info from Dr. Eric Helms, see here. As for where I get my stuff from, I'm Canadian so it's a bit irrelevant to you. Just shop around for the cheapest prices. I buy in bulk to save more. You should wait to buy in bulk until you've made the whole lifestyle change a strong habit though.
As for Greyskull lacking variety, that is because this is just the basic template. You can always add exercises to this. It can be tailored to anyone depending on their goals. The goal here is to keep it simple and enjoy yourself but still train smart. Just doing the core exercises is fine, but if you want more variety you get to choose that but you don't get to skip out on the main compound exercises. You always start with them and add in additional accessory work after. You want to build a balanced body in an efficient manner. Stick with something that's time-tested and well-reviewed by pros for someone in your situation.
ironically i had izzy in mind when i said that. I had seen that video like 3.5+ years ago and had mis-remembered it lol ye izzy is the man i def learned a lot from his advice in his videos
I just saved a bunch of money on my car insurance, by running away from the scene of an accident.
1
YoMeR United States. Jan 14 2018 08:31. Posts 12438
While trying to get the most out of every workout and meal. And also planning out your diet is all very good and great. But set simple short term goals as well.. like actually going to the gym X times a week consistently...the biggest thing is just sticking with it and making that life style change for the long term. Making things over complicated and over thinking it might just get you burnt out and overwhelmed if you're just getting into it.
Just focus on being safe and good form and you should be all gucci
Same muscle-building properties as whey. Healthier (since plant vs animal protein, i.e. lower in SCAAs and hormone-free) and more ethical (though that's typically not a good selling point). It's the go-to choice for people who think they might have a dairy sensitivity but want a similar amino acid profile.
You won't know if it has a lot of heavy metals in them unless you find a site that has third-party tested the product. These things are not regulated. I'm aware that this site did test a lot of plant protein powders. The one iamkim uses has made it as one of the cleanest ones out there. The full list can be found here (if you just enter a random email to view the results).
I'd recommend you shop with www.vitacost.com. Easier to compare prices, easy to find rebates (coupon codes) online, excellent customer service.
For nutrient timing, don't worry about doing anything fancy if your primary goal is gaining muscle. Follow the advice at this timestamp: all you need to know in under a minute. Just trust me on this and don't overthink it. You can go back a few mins in that video from that timestamp if you want details on fasted training. If you don't want to trust me, read the #1 most viewed paper in the peer-reviewed literature on the subject.
I trust you on the nutrient timing. I don't want to over think it but I have been thinking about it. He said 1 to 2 hours before training and 1 to 2 hours after training. I am just trying to think how it is going to work out on days I work. I guess I can get a protein shake in and maybe some bananas or raisins or oatmeal for breakfast at 5am, train at 6am, get a protein shake and some bananas or raisins for post work out at 7-8am, have a veggie bowl at chipotle at around 2pm, and then have dinner at some point. If I start training BJJ at 6 I can eat after that. That would be a pretty good day.
You can make some nutritional bars like someone suggested in this thread which is convenient to carry around. Anyway, the 2 hours pre and post is just to be 100% on the safe side. Realistically, if you are having large macro balanced meals, they are so anticatabolic that it's fine to be within 5-6 hours instead of 3-4.
That's the essential thing to know. It prevents people from worrying about getting their protein immediately after a workout all the time, and it also prevents people from training completely fasted. People who do intermittent fasting and who know what they are doing don't train 100% fasted, they take BCAAs. Whether that really does as good of a job is still up in the air I think, my guess is that it isn't, but it's not something a beginner has to be concerned with.
On January 13 2018 04:23 DooMeR wrote:
I used to take creatine in pill form. Was rly easy and simple. Grey skull is fine but its a little more intermediate progression. Not really super suitable for a novice. A novice wants to gain volume primarily from high frequency and linear progression. Not from super high reps. Because it just adds up cumulatively quicker this way. As well as starting out you actually just benefit a ton from just technique refinement. Its not unheard of for someone to run something like stronglifts 5x5 and get to 285 5x5 squat in 5~ months or so. Strength consists of 1) technique [the fastest gains to be made]. 2) Neurological adaptation [the second fastest for a novice especially] 3) Just pure muscle building from volume [by far the slowest actually]. Stuff like stronglifts have just stuck with me as a solid recommendation. Its not optimal but it just allows u to do as much extra stuff as you want for the most part. Such as hiking/BJJ/etc. As long as u modify it a little bit to not start with the fking bar also which i hate about that program
It's perfect for a novice. It's not high reps (at least not the core exercises), it's well-balanced and it is linear progression. It's superior to stronglifts in every way. The guy in this program review video is a certified Starting Strength coach (and a really insane powerlifter) and he agrees that it's also better than SS.
On January 13 2018 01:41 RiKD wrote:
Also, how do you like to load your creatine? Where did you get your creatine from? The site I used to get it from isn't working at the moment.
The short of it is that loading is inefficient and it does not need to be cycled. If you want more info from Dr. Eric Helms, see here. As for where I get my stuff from, I'm Canadian so it's a bit irrelevant to you. Just shop around for the cheapest prices. I buy in bulk to save more. You should wait to buy in bulk until you've made the whole lifestyle change a strong habit though.
As for Greyskull lacking variety, that is because this is just the basic template. You can always add exercises to this. It can be tailored to anyone depending on their goals. The goal here is to keep it simple and enjoy yourself but still train smart. Just doing the core exercises is fine, but if you want more variety you get to choose that but you don't get to skip out on the main compound exercises. You always start with them and add in additional accessory work after. You want to build a balanced body in an efficient manner. Stick with something that's time-tested and well-reviewed by pros for someone in your situation.
ironically i had izzy in mind when i said that. I had seen that video like 3.5+ years ago and had mis-remembered it lol ye izzy is the man i def learned a lot from his advice in his videos
Ah, cool. Yeah, I'm super thankful to him and Brian Alsruhe for giving out great advice.
fuck I should just sell some of my Pokemon cards, if no one stakes that is what I will have to do - lostaccount
I used to always take it with my post workout shake but I was reading that it doesn't matter? It's not like most things that gets into the bloodstream and into the brain or the muscles... well, it does but it is more about having it in your system already rather than digesting it. I might take it when I get home from work so then I can drink more water with it.
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United States. Jan 13 2018 18:54. Posts 8955
