The Official Gym & Fitness Thread

as long as you don't load it you'll be fine.

usually I take 3/4 the recommended servings to avoid water bloat, just make sure you drink a lot of water.

but don't rely on it. understand that it is a supplement, not a replacement for hard work.

 

I have definitely been putting in the work. And yeah I need to start counting 'macros'. All I know about that is finding a certain amount of grams of protein, fats, and carbs. Kona: just read to not load it either so! How much would be enough to say last till summer? I bought 10lbs of whey and 4lbs of casein at the beginning of the year and prolly have ~6lbs of whey and ~3.5lbs of casein. Or should I just buy a big amount so in the end its cheaper?

EDIT: On top of counting proteins ect, definitely counting the calories

 

Damn dude 10lb tub last me like a week lol, remember 1g per lb body weight. This is what i take
MTS whey

ON micronized creatine mono

 

So just creatine and proteinz? Do you buy yours at 15lbs a time? And yeah I need to go read how many grams are in a scoop full.

 

I buy protein and creatine in bulk so i buy whatever the biggest tub they have, also read up on BCAA, i don't want to tell you to take it without you knowing what it is. but it's very optimal to build muscle.

 

my 6lb bags of whey from costco last me like 2-3 weeks depending on how hard I'm going... eric's just a fucking beast haha
shit gets expensive

eric how do you like that creatine? Im looking to try something else than kre alkalyn now

 

it's cheap, effective and in powder form so i can measure how much i wanna take. I also like it that its just creatine, with no added BCAA and other BS

 

fuckkkkk. My tacoma already rapes my wallet. Alright so guys 24 grams per scoop. Eric how much scoops do you take a day? I know you cant rely on powders but I eat plenty lean meat. And mine has BCAA's

 

i take my body weight which is 270lbs, which is 270g of protein, then i subtract the amount of protein from solid meat, nuts and other food protein i eat, the the rest i make it up by taking whey protein.
here is my macro exampl, keep in mind im cutting so im eating way below my maitance calories and macros.

 

What beautiful beautiful site is this? What would you recommend me completely starting to count macros and stuff. You said something about finding my maintnence levels?

 

myfitnesspal.com, find food, enter serving easy as that.

maintence level is the amount the calories you eat to maintance your current body weight. they have calculator online to find it.
long story short
to gain weight eat above maintance
to lose weight eat below mantance

 

Gotcha! Thanks for all the help! I need every bit I can get

 

Also do I find my maintence level by BMR?

 

BMR is how much your body needs to stay functional, your maintenance is your BMR plus all the activities you do.

 

Like lifting ect ect? walking? Sorry about so many questions but how do you change your daily goals?

 

i think you are over thinking it, here use this its very simple, you don't have to get everything pefect unless you are a bodybuilder.http://www.freedieting.com/tools/calorie_calculator.htm

just find your maintance, eat 500cal more if you gain weight, then keep doing it, if not they add more calories. simple as that

 

Oh gotcha! Okay so I used that site and another and they came out to 2281 and 2350 so ill say maintenance level is ~2300 calories?

 

Try that and weight yourself in a week, nothing is 100% accurate.

 

Current bodyweight x 15 is a generic forumal I follow and add from there!

If you're a hard gainer though just eat whatever the hell you can get your hands on and don't count! Have a pb&j before every meal or 3-4 galss of whole milk with every meal! JMO

Do heavy compound lifts 3x (with push-pull-legs) a week and dont worry about blasting the bi's/tri's until you have some size to work with!

 

Did back and arms tonight. Starting to dig this low weight high reps thing.

198lbs @~24%bf gay mirror pic.