Health & Exercise Thread! 2.0

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01-24-2013
spyrde

Quote:

Originally Posted by x6Teen

wow i'd be pretty pissed :/

do you think you would've done well if you weren't sick?

Way better, but honestly they only pick the cherries on the top so I should've excelled in each test, including the psychology tests and the interviews. About 40 get in from the 300 that made it to the tests. Half fail the physical tests.

But anyways, I'm still going to the army next summer and I'll probably take some leading courses aswell to compensate for this. Whatevs, here's a pretty mad lifting video:

http://www.youtube.com/watch?v=e5Dl1o9fIz0
01-30-2013
Tibiquera

I have a question for you guys:

I began working out last year and so far I've lost 8kg, currently sitting at 96. I'm losing an average of 1kg a month which is not bad. I usually go to the gym 3 or 4 times a week spending around 1 hr each session doing mostly cardio and some weight training too.

Well, the question is: would it make sense for me to take protein shake? I tried to research but what I found seems to be contradicting. Some say you get enough protein in your diet, others that the extra protein would be beneficial. And if I should take it, how much should I have?

Looking forward to hearing the answers from the gurus.
01-30-2013
PeanutButterMunky

Health & Exercise Thread! 2.0

Quote:

Originally Posted by Tibiquera

I have a question for you guys:

I began working out last year and so far I've lost 8kg, currently sitting at 96. I'm losing an average of 1kg a month which is not bad. I usually go to the gym 3 or 4 times a week spending around 1 hr each session doing mostly cardio and some weight training too.

Well, the question is: would it make sense for me to take protein shake? I tried to research but what I found seems to be contradicting. Some say you get enough protein in your diet, others that the extra protein would be beneficial. And if I should take it, how much should I have?

Looking forward to hearing the answers from the gurus.

Your goal is weight loss, yes? The point of weight loss is to consume less calories than you are burning. As long as adding this protein shake doesn't make you go over your calories, I don't see a problem with it. It's important to note that the thermogenic process of digesting protein burns more calories than digesting either carbohydrates or fat. So.. eating more protein in essence would help you burn more calories, so yes a protein shake could be a great idea. Just watch your calories. You can't exercise off a bad diet, but it seems like you've had that under control to this point.
01-30-2013
Sub-stance1

Quote:

Originally Posted by Tibiquera

I have a question for you guys:

I began working out last year and so far I've lost 8kg, currently sitting at 96. I'm losing an average of 1kg a month which is not bad. I usually go to the gym 3 or 4 times a week spending around 1 hr each session doing mostly cardio and some weight training too.

Well, the question is: would it make sense for me to take protein shake? I tried to research but what I found seems to be contradicting. Some say you get enough protein in your diet, others that the extra protein would be beneficial. And if I should take it, how much should I have?

Looking forward to hearing the answers from the gurus.

It all depends on what your goals are. Taking protein before and after your workouts can be beneficial, but I would suggest you try to get at least 20 to 25 grams after your workout because that's most likely the time it will benefit you the most. It is true that some people do get enough in their diets but a protein shake here and there won't hurt.
01-31-2013
DayWalker

I just got body fat tested in one of those hyrdo tanks... pretty neat. 14% !!!

don't quote me but the test supervisor told me that I should have "a gram of protein for every lb of lean mass"

which puts me around 160g or protein daily...

we get re-tested in a couple weeks (we're in the middle of a 5 week nutrition challenge- paleo + sugar detox) I'll get clarification but I'm pretty sure thats what she said for "active people"
01-31-2013
Sub-stance1

Quote:

Originally Posted by DayWalker

I just got body fat tested in one of those hyrdo tanks... pretty neat. 14% !!!

don't quote me but the test supervisor told me that I should have "a gram of protein for every lb of lean mass"

which puts me around 160g or protein daily...

we get re-tested in a couple weeks (we're in the middle of a 5 week nutrition challenge- paleo + sugar detox) I'll get clarification but I'm pretty sure thats what she said for "active people"

Sounds like you are below average which is actually pretty good. The tanks are pretty accurate too.
01-31-2013
DayWalker

Quote:

Originally Posted by Sub-stance1

Sounds like you are below average which is actually pretty good. The tanks are pretty accurate too.

I'm down another 5-7# since starting the sugar detox. Hopefully I'll be around 12% in a couple weeks.
01-31-2013
PeanutButterMunky

Quote:

Originally Posted by DayWalker

I just got body fat tested in one of those hyrdo tanks... pretty neat. 14% !!!

don't quote me but the test supervisor told me that I should have "a gram of protein for every lb of lean mass"

which puts me around 160g or protein daily...

we get re-tested in a couple weeks (we're in the middle of a 5 week nutrition challenge- paleo + sugar detox) I'll get clarification but I'm pretty sure thats what she said for "active people"

You are in the "physically fit" range of body fat percentage, but you probably already figured that out.

The hydro test is pretty fun. :) And yes, the general rule for weightlifters with a goal of adding muscle mass is 1 gram of protein per pound of lean body mass.

Also good luck with your goals.
01-31-2013
x6Teen2

Quote:

Originally Posted by Sub-stance1

It all depends on what your goals are. Taking protein before and after your workouts can be beneficial, but I would suggest you try to get at least 20 to 25 grams after your workout because that's most likely the time it will benefit you the most. It is true that some people do get enough in their diets but a protein shake here and there won't hurt.

elaborate?
01-31-2013
PeanutButterMunky

Quote:

Originally Posted by x6Teen2

elaborate?

I swear we share the same brain sometimes. You always say what I'm thinking, lol.
01-31-2013
spyrde

Quote:

Originally Posted by PeanutButterMunky

I swear we share the same brain sometimes. You always say what I'm thinking, lol.

The dude has 5 posts on the forum, how do you even know who he is :snicker
01-31-2013
Sub-stance1

Quote:

Originally Posted by x6Teen2

elaborate?

20 to 25 should be enough for him. Of course he can always have more too. I based that on his activity level and I clearly stated it depends on what his goals are. You guys need to get out of that "pro bodybuilder" mentality. I didn't tell him anything that's gonna hurt his goals.
01-31-2013
DayWalker

yeah- I've been told 20-25g of protein "immediately" following your workout is the best way to help your body repair/rebuild the damage that you've done.

...obviously- thats not the only protein you should have all day- see previous post by myself and PBM...
01-31-2013
spyrde

Quote:

Originally Posted by DayWalker

yeah- I've been told 20-25g of protein "immediately" following your workout is the best way to help your body repair/rebuild the damage that you've done.

Just drink it when you have time man, as long as you get your nutrition in check during the day. The only difference, for me at least, is how energetic I feel if I don't get something down after a workout.

The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204

Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everything to drop back down to baseline.

You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.
01-31-2013
Cybertox

I dont drink any protein mix shakes, I just eat healthy and well and workout. I mean the shakes which gets solved with powder.
01-31-2013
Sub-stance1

Quote:

Originally Posted by DayWalker

yeah- I've been told 20-25g of protein "immediately" following your workout is the best way to help your body repair/rebuild the damage that you've done.

...obviously- thats not the only protein you should have all day- see previous post by myself and PBM...

Exactly. It definitely won't hurt or set you back . Based on what he described his routine is he should benefit from that. His body will most likely use every gram.

Quote:

I dont drink any protein mix shakes, I just eat healthy and well and workout. I mean the shakes which gets solved with powder.

Nothing wrong with that. If it works for you, then by all means, continue to do it. I do know people who don't believe in taking powder protein supplements and it works for them.
01-31-2013
Tibiquera

Thanks guys for the tips. And I forgot to mention but as people have been able to figure out my goal is to lose weight and have better health overall. Anyways, I heard before that protein shake after workout helps recover the damaged muscles. I also heard that if you have it before you'd have more energy. Is that true?

And if I do decide to start having protein shakes, is that something that I should have only before and after workout, or is it something I should have throughout the day? I heard people like to use it for weight loss, but sometimes I feel afraid to try something that will do more harm than good, if you know what I mean.

Also I keep hearing that I should eat something before working out, but I notice in my case that if I have a snack before I feel a bit heavy during workout. Any thoughts on that?
01-31-2013
claud3

i got the all clear for the bleeding i had... It turned out to be a small cut within my stomach that was healed by the camera and tablets

So excellent news for me...
01-31-2013
Sub-stance1

Quote:

Originally Posted by Tibiquera

Thanks guys for the tips. And I forgot to mention but as people have been able to figure out my goal is to lose weight and have better health overall. Anyways, I heard before that protein shake after workout helps recover the damaged muscles. I also heard that if you have it before you'd have more energy. Is that true?

Taking protein before a workout can be very beneficial to your weight loss just as taking it after. It can stimulate amino acid uptake and is a muscle building aid.

Quote:

And if I do decide to start having protein shakes, is that something that I should have only before and after workout, or is it something I should have throughout the day? I heard people like to use it for weight loss, but sometimes I feel afraid to try something that will do more harm than good, if you know what I mean.

It's ok to take them during the day. You can even have them to replace a meal too. They will help you to control your calories and fat intake which will help you manage your weight.

Quote:

Also I keep hearing that I should eat something before working out, but I notice in my case that if I have a snack before I feel a bit heavy during workout. Any thoughts on that?

I would recommend you eat before a workout . Preferably something healthy and it will give you the added energy you need and you are less likely to overeat after that. Try a protein shake or a whole wheat bagel or something like peanut butter is always good.

So to sum it all up. Protein shakes are beneficial regardless if you are trying to lose weight or gain muscle. So go ahead and dive in. It won't hurt you.
02-01-2013
x6Teen2

Quote:

Originally Posted by Sub-stance1

20 to 25 should be enough for him. Of course he can always have more too. I based that on his activity level and I clearly stated it depends on what his goals are. You guys need to get out of that "pro bodybuilder" mentality. I didn't tell him anything that's gonna hurt his goals.

i wasn't talking about that lol

Quote:

after your workout because that's most likely the time it will benefit you the most.

thats what i dont get cos even though you're not hurting his goals, you're spreading misinformation which is what i really hate tbh

and what pro bb mentality? lol
02-01-2013
PeanutButterMunky

Quote:

Originally Posted by spyrde

The dude has 5 posts on the forum, how do you even know who he is :snicker

Magic! (also I'm kidding...)
02-01-2013
Sub-stance1

Quote:

Originally Posted by x6Teen2

i wasn't talking about that lol

thats what i dont get cos even though you're not hurting his goals, you're spreading misinformation which is what i really hate tbh

and what pro bb mentality? lol

Nope...I don't think so. It's not misinformation. I have never steered anyone in the wrong direction when it comes to fitness goals. He doesn't have to take my advice but taking protein after a workout will definitely offer some benefits
02-01-2013
PeanutButterMunky

I'm fairly certain there's a rule against you know... jacking someone else's username.

Quote:

Originally Posted by Cybertox

I dont drink any protein mix shakes, I just eat healthy and well and workout. I mean the shakes which gets solved with powder.

There's never a time when supplements are a prerequisite. Just eating well is good enough to achieve the body you want. Supplements are just that... they supplement your existing diet. They're a convenience. Sometimes they can give an edge, but people really seem to neglect the basics... which is... eat well and you can achieve a lot.

Quote:

Originally Posted by claud3

i got the all clear for the bleeding i had... It turned out to be a small cut within my stomach that was healed by the camera and tablets

So excellent news for me...

That's good to hear, man.

@ spyrde ~ yeah... the "anabolic window". Reminds me of "don't eat after 7 or you'll get fat".

Quote:

Originally Posted by Sub-stance1

Nope...I don't think so. It's not misinformation. I have never steered anyone in the wrong direction when it comes to fitness goals. He doesn't have to take my advice but taking protein after a workout will definitely offer some benefits

And what "benefits" would those be?
02-01-2013
Sub-stance1

Quote:

Originally Posted by PeanutButterMunky

And what "benefits" would those be?

You become a superhero silly. Everyone knows that...lol

http://ts4.mm.bing.net/th?id=H.46623...58671&pid=15.1
02-01-2013
PeanutButterMunky

That's about the response I was expecting from you.

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