The Official Gym & Fitness Thread

What's your guys opinion on Casein?

 

Isn't the gold card good for a year?

 

waste of money. just use your normal whey and add in some coconut oil?

Or mix up a smoothie with milk and penut butter or almond butter.

Casein has fat in it and that is what slows the digestion.


Same goes for coffee in the morning. Add in some grass fed cow butter and a little coconut oil and your coffee buzz will last longer. and wont crash as hard

 

With as often as you visit that place you would probably benefit on the gold card program

 

Good stuff. It's slow-releasing, so it's good for bedtime. If you can afford the extra supps, get some casein whey. If not, milk and most dairy products do the exact same thing. I eat yogurt and a cheese stick before bed b/c I don't like the taste of casein protein powder.

don't care b/c protein is the only thing I'd ever get from there anyway and 9 times out of 10, I remember to get it on BB, which is $7 cheaper...I just hate GNC's 'used car salesman' approach of trying to sell a bunch of bullshit products. What's worse is, half the time, they have no idea what they're even saying.

 

What I don't understand is that ON's casein only has 1g of fat per scoop. How's that work?

C'mon now! I've been 3 times in the past 3 years! If it weren't for this damn website distracting me, I'd probably remember to order my shit from bb...plus, I like seeing my big, fat black lady-friend

 

Interesting. I cant have coffee anyways tho lol

Oh hmm maybe I'll just get some yogurt and cheese

 

Did you see that guys? He likes them big and black

 

I don't think casein before bed will do anything significant, anyways.

WARNING: here comes IIFYM bro-science: I think, the more important factor is if you hit all your macros that day. Sure, having protein slowly released to your muscles overnight may help, but it's not going to be that significant. Now, if you were sleep-lifting, it may be beneficial b/c training fasted (on an empty stomach) with no amino acids in your system = your body potentially using precious muscle for fuel!

To play it safe, I just eat some dairy before bed. I probably get ~15g casein right before bed...now worth spending the extra $ on powder, IMO

 

majick

lol well protein with fat will do the same thing.

 

It's ON, so I won't question it lol

Here's a good link explaining how casein works:

http://www.bodybuilding.com/fun/the-case-for-casein.html

In a nutshell, when casein gets into your stomach, rather than instantly being broken down and sent to your muscles like whey, it forms into a gooey substance, which takes longer to breakdown, which leads to a slower absorption rate

 

I need to get into a diet.. Set my meals for the week to make sure I get all my macros.. I was doing good for a while but then didnt stick to it and now I eat so shitty.. I go to the gym every day but honestly dont have much clue what I'm doing (first steps admitting the problem right). I do cardio every day because of my heart and have been trying to do abs but dont really have much progress.

I need to figure out a workout plan. I only have about 45-60 minutes a day for the gym and at least 15 of that is cardio.

 

Workout:

http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

Meal plan:

http://iifym.com/iifym-calculator/

It took me about an hour to get my meals planned out to where they hit my macros dead on, but I follow it strict and never cheat (well, maybe I cheat a little)

EDIT: Okay, maybe I cheat a lot....only 2-3 cheat meals a week lol

 

Is that total calories or net calories?

 

nvm.. maybe I should just read and not rush into everything

 

here is a good breakdown of whey and casein also

http://www.nutritionexpress.com/showarticle.aspx?articleid=787

 

You are correct. I was restating what someone else had said many pages ago in this thread.

I looked it up and found out for sure. my bad


But yes, bulletproof coffee is the bomb.

 

Total. You factor your height, age, weight, and how many workouts you do per week and it gives you your total, based on all that. You may have to play with it a little and adjust, but it works. It's estimate for me was almost spot on. I lose exactly 1 lb a week and I have 2-3 cheat meals on the weekends. some people can get away with a few cheat meals (most ectos), some people can't. You just gotta be consistant with it, so you can see what works best for you. Some people hate following meal plans and get away with eating whatever the fuq they want (coughkodiakcough) and are ripped and some people need a plan to make sure they don't go over/under their macros (I'm in the latter category).

 

I take a scoop of ON casein before bed but only because a guy on instagram told me to and he was jacked....