The Official Gym & Fitness Thread

I think it works but its not as satisfying at a refeed day, since you are only uping your carbs by 100gs at most when you cycingling on your high carb days. i just do a refeed every sunday, up my carbs to 500g from 200g, and rest of the week i keep it at 200g. way easier, way simpler and way more satisfying.

 

Back day today, really wanna focuz on lats so here is my plans for the workout


bent over roll 6 sets
stiff arms lat push down 6 sets
one arm DB roll 4 sets
behind the neck wide grip lat pull down 6 sets
Seated cable row 6 sets
neutral grip lat pull down 6 sets
Deadlift 6 sets
Shrugs 5 sets

 

This is what I think when I read this thread some times:
http://youtu.be/5_vUxEvEdbs

 

so back day was good, except for deads, did it at the end of my workout, all was good, went up to 405 for 2, and thought to my self, wow that was pretty easy maybe i can do 365 with no belt........... fuck im a dumbass sometimes, snap! crackle! and pop, i don't feel anything different yet but it didn't sound good. hopefully its just joints popping like how you crack knuckles.

 

No it doesn't, but the higher intensity rep range helps the cutting process.

 

Looking to see what supplements everyone is taking these days, and for some recommendations or advice on supplements.

I'm 41, and I started hitting the gym again a year ago and jogging for cardio. I've been out of the gym/workout routine for approximately 8 years. I'm currently doing weights 3-4 times a week and jogging 4-5 times a week. Over the past year I've lost 25lbs (190 to 165) and went from size 38 pants to 32's and approximately 10-12% body fat.

Now I'm looking to cut/loose the last bit of fat, basically around the waist. But, I dont want to loose any more weight as far as the scale goes... And not trying to bulk/beef up either, basically rip up and stay lean.

What products should I be taking these days? And which brands? What to take or what not to take for Pre & post workout, aminos, creatine, whey protein, etc... I don't recognize anything on the market these days.

thanks in advance...

 

Good job on the fat loss! very impressive, i've done a lotta homework on my supps so here is my break down for ya

so you are 41 natral testonstrone level has gone down a bit, so i would suggest ZMA + tribulus, reason why i seperate those is because it's cheaper than buy 1 product that has everything. these are natrual T booster product. 8 weeks on 1 week off

On to preworkout if you feel pretty energetic and pump for the gym natrally i suggest you don't take pre workout, but if you are feeling not 100% all the time or lack the drive to lift, i would suggest Craze, this is the one i use after i
ve tried white flood, game day, jack3d new and old. this product comes out to the most consistant, no jitter, great focuz and long lasting energy. priced well, take 2 weeks on 1 week off for best result

On to Creatine, for creatine, creatine monohydrate is the simplest form easierst for body to absorb since it's the same as the one in our body, but you can take 1 5g scoop and get the same amount of creatine of 10 big steaks.
I take ON nutrition Micronized creatine, because it works and it's cheap, sometimes simpler is better, pure creatine>proprietary blend creatine product. this you can take all the time no need to cycle off.

BCAA, i take Gaspari aminolast, great product to take intro intra and post. great flavor if you get watermelon, great price and a solid company. COR ABC is another great product best IMO but its pricy so i don't get it all the time unless there are a sale.

Protein, i like MTS nutrition whey, COR nutrition whey and NOW protein isolate. But for the price and the quality of the protein i alway buy MTS whey, solid product, 100% USA made, no filler, no BS just good protein, and its cheap as hell.

That should be all you need.

 

Everyone has different opinions on this topic: Supps.
Personally I try to keep it more natural so I don't take pre workout or anything like that. Nothing against it I just don't want to have to rely on it, and I have taken it before and it makes me feel jacked AF.

Only supps I take is ON whey and creatine monohydrate. Also have Universal Casein I take at night.

 

how do you like your ON whey, i always heard people say it doesn't taste that good, that's why I never bought it.

 

Firstly, your diet will trump any supplements you take in to insignificance. Once your diet is spot on and you are exercising regularly you are probably ready to "supplement" your diet. From your results sounds like you are doing it right.

Protein shake after a workout is convenient. Also good for a quick easy snack and keeps you full. Cheap way to get your daily protein macro's up. Whole foods are better. But thats another debate you will find pages and pages of battles on.

Creatine Monohydrate. It is one of the only supplements you can see working right before your eyes so to speak. I just throw one scoop 5-10g in my shake post workout. Definitely increases strength which is fun.

BCAA's. I think is bit of a marketing thing and not worth the dollar value. If you train fasted they come in to their own. Otherwise a nutritious meal plan with lots of clean proteins you will get all your amino acids. I still have Xtend watermelon flavor when working out. However i have it as its more of a nice "treat" drink rather than water. only like 5 cals too if you want something yum while dieting.

ZMA. Lots of benefits to increasing zinc. Just don't take too much or you can deplete copper. I tried 1000mg of tribulus/day and didn't notice any difference. Some claim increase in sex drive..

I'm going to start using those Green's Powders instead of a multivitamin too. Apparently most multi vits are a scam/money maker.

 

Thanks guys for the quick responses and detailed info. I will hit my local sup shop in the morning. I like to have some base knowledge walking in so the sales jockey doesn't smell $ucker when I open the door. I love Tacoma World, first it helps me get my truck hooked up, now it will help hook me up...

 

please do not go to supp shops, you can get them almost half off on tigerfitness.com or bodybuilding.com and they all come with free gifts and stuff like that. also PM me for coupon codes if you buy them online.

 

Took a beating today, cuz work sucked and I needed to get the lead out.

10,9,8,7,6,5,4,3,2,1 115 lb push press with 40 lunges between sets for time: 16:53.

 

For you guys that love milk. How much do you drink when you are on a cut?

 

Thanks bro, I'll do that. I'll PM you later today.

 

I don't always drink milk, but when I do... I prefer almond milk. (Dos XX guy)

I don't think I've ever seen milk on a diet plan. So I'm thinking its not a benefit. But I'm sure once in a while wouldn't hurt. Maybe 1 time a week. But not before workouts.

 

i strongly belive that people after 12 should not drink milk, it induce hormone problems like acne and shit like that. almond milk is where its at.

 

Chest and shoulder day today, looking to get back to what i was pressing before the cut.
also found a stash of DMAA i had 3 years ago SCORE!!!!!!!!!!!!

 

I strongly disagree. I did a GOMAD diet for awhile, no acne, also have been drinking milk since I was a kid, never had an acne problem in puberty.

Also milk contains a lot good nutrients for your body, like calcium for bones and vitamin D.