BodyBuilding/Fitness

[DeMoN]

I've been meaning to ask the JW community how many of you are into Fitness/bodybuilding? I myself have been training for about 4 years now. I will begin working as a fitness instructor for my college next semester, hopefully.

While I am well informed about strategies of work out and diet, I am an amateur at fitness products. I recently decided to do some research on products, and I would like to start a discussion about Protein, Fat Burners, L-Glutamine, etc. if there are enough people to discuss about this.

One of the things that stroked me while I did my research was that Ephedra products got banned April 12th of last year. Ephedra products were supposed to be the best fat burners, and since the ban, people are making ECA Stacks which is composed of Ephedrine (derived from Ephaedra used for treatment of people with asthma) Caffeine (you can buy caffeine pills separate or buy the Fat burners being sold now which have Caffeine and some other ingredients such as guarana herbs) and Aspirin (yes normal aspirin which is supposed to thin the blood and give you energy during working out since the process of burning fat consumes your calories fast).

So people who are into Weight lifting or Fitness in general, please speak up.

[zr2man99]

I used to lift a lot, but I haven't been lifting that much for about 2 years. Now I occasionally will go to the gym to stay in shape.

[Ghostbat]

Wouldn't call myself a bodybuilder but I work out, swim, run and try to exercise at a regular bases.

I pretty much agree with DrijF360 but I think that CLA-fuel also can be recommended. It's a very good fat burner and has some other good features.

[Pimp Racer]

I work out quite often when I get the chance to! about 30 mins every day but since the past week because of GT4 I havent had chance! :lol: Random fact " I can do about 64 sit ups in one minute!

[mindgam3]

I do relatively small weights, eat healthy and excercise reguarly...

Dont believe in supplements at all.....

[gucom]

hmm i dont do bodybuilding, but i do fitness 3 times a week (and running 3 times a week). I just eat healthy (low fat, hardly any sugar except from fruit etc) and aimed at my lifestyle (i make sure i get enough proteins by eating meat, fish, eggs etc, and for carbs i eat lots of sugar-free cereals). Don't touch any supplements or stuf like that, no matter what people say, ill do it the old-fashioned way, like man has been doing for the past 4 million years...if you want to use supplements, i heard Creatine is pretty good, but be sure to take a 4-week break after using if for 4 to 6 weeks, otherwise your body will stop creating its own creatine and you'll be dependant on supplements for the rest of your life... :? But people report imporvement in their performances within a week, so there must be something to it...also its nowhere illegal, including for athletes

[styla21]

I hit the gym 4 days a week, and play tennis most days also. I would consider my diet pretty good, an just enjoy staying in shape. I'm currently 85kg, would like to hit 90 in the next few months. I also take supplements - i supplement my diet w/ additional protein, plus nutritional supplements. Which i believe are the absolute cornerstone of anybody even remotely healthy in being somewhat healthy. Do you supplement nutrionally demon?

[mike_sayer]

I go to the gym 3 times a week to lift, but i'm not very built yet. I've been working on it for about 6 months with a friend of mine who's massive, and the key for me so far is just going to the gym at the right time of day and eating properly. I don't take any supplements, only additional protein in the form of powder and lots of chicken! I'm 84kg at the moment, been putting on roughly a kilo a month since i started.

[SFDMALEX]

Lets see, I dont body build. But I do work out every day. Around 300 pushups a day. Repetitions of 50-60. Then I do sit ups without count, I just do them to the point were my stomach hurts. I eat what ever I feel like eating. I just had a snickers and a mars bar.

Pushups and sit ups get me by. If I was comparing my body to someons else I'd say I have an olympic swimmers body. Big sholders, square chest, big neck. I dont really work on my legs because that just takes away from my flexibility in the legs. I can do the splits....

I box from time to time. In the summer I play soccer and basketball.

I'd go to a gym if I had the time.

[DeMoN]

Sorry I have been late at answering, I have no electricity thanx to my roomate so I am writtin from university.

what do you want to know? Yes I am into bodybuilding. Stick with protein and glutamine and eat good. Most supplements are a waste. Muscletech is way over rated.

I have no idea what L-Glutamine does. Proteine I know, I take Heigher Power protein which is supposed to be the best? I did further research and not only Ephedrine got banned, but also Pro hormones. Anyone tried Pro hormones? Anyone know a prohormone alternative?

As for food, I dont know if I can say I eat well in reguards of quantity (as I eat 1nce a day) but I sure know my abc's in vitamins and non-fat diet. I eat tuna for protein, letuce to feel full (water on lettuce helps), take vitamin pills as I only eat once. The only fat I eat is the one from Salmon (called Omega 3 which is one of the only HEALTHY fats fat from Nut and olive oil being "healthy" too).

I know diets, but I want to know what you guys take for products. Brands and names.

As for fat burners, I did extensive search and I found out that the only thing being sold legaly is Vosopro since its an Athma healer. If you want to burn fat, get VosoPro and caffein pills and aspirin. Thake all that and do excersize.

Anyone know what L-Glutamine is?

Ive heard people take CYCLES of products as in they combine 3 products take it for 3 weeks and have a 1 week break. Anyone know about these?

[DeMoN]

supposedly Protein shakes can replaec 1 meal. I know Im not eating enough. My primary consern is cutting up. I have plenty of muscle. I can use the 95lbs dumbels for chest, well could actually. Thing is, I took a 1 month break and now im down to 80's. I want to cut up and get back to 95lbs. For that reason, I wanted to use 1-AD. I only take 1-AD for 2 weeks and 2 pills per days instead of 3 as suggested just to come back to the normal routine.

Steroids, as with prohormones, I am affraid of. I took prohormones like for 2 weeks and 2ce a day as said because I was affraid. So if only alternative is steroid, imma have to pass.

What do you take, what are all the products you take and how many times per day?

[Zonda11]

this is what glutamine does.

-Prevents muscle catabolism(loss)
-Promotes muscle anabolism(gain)
-Increases nitrogen retention
-Enhances the immune system
-Enhances glycogen stores
-Helps with fat loss by preserving lean tissue

Also what are you trying to do? Lose Fat? Gain Muscle. Sure both can be done if you add more muscle then fat is eliminated. But if you are trying to primarily gain muscle there will be fat gain. Other alternatives to prohormones is steroids. I don't know what you feel about them. I would say take them if you want. You're totally not eating enough. Protein shakes shouldn't be considered a meal.


YUP, it's a good supplement. Great for fast recovery - from working out and sports alike.

[ARMAN]

Have been in gym............... 5 years back when was visiting it almost daily. Now I am fat and ugly :mrgreen: I should really start doing something cause its not good for body in general :|

[gucom]

Im obviously not an expert, but i would advise to eat about 6 small portions of food spread out evenly over the day...instead of eating only once...that way there is always enough energy etc in your body to build up muscle, and to just keep you going...especially within 2 hours after training its important to eat

[Zonda11]

Im obviously not an expert, but i would advise to eat about 6 small portions of food spread out evenly over the day...instead of eating only once...that way there is always enough energy etc in your body to build up muscle, and to just keep you going...especially within 2 hours after training its important to eat

If you work out hard...you should eat (get some protein and simple carbs) as soon as possible after working out.

[DeMoN]

Yes, protein after workout is very good. I am reading a book which says there are three stages. There is a stage after workout during 45 minutes where your muscle regenerates on all protein it finds.

About eating 6 times a day, yes its a good idea. The problem with that is that it has never worked for me. If I take time off doing whatever it is I am doing, I tend to not want to eat a little. I eat little 1nce a day when I am doing these strickt diets. I am going to get certified soon to be a fitness instructor so I need to be as fit as possible so that people choose me as their personal treiner instead of the others.

[ikon2003]

Aight, my two cents:

I'm on an NCAA division 1 Track and Field Team (ranked #7 nationally earlier this winter, i'm proud to say - might be a while until we get back there again), and I train 6 days a week from September to the end of May. I'm a jumper, so my main focus isn't mass or bulk, but rather quick twitch muscle development and explosiveness. Nonetheless, I'm in decent cardiovascular shape and I eat well (classics - very balanced diet low in fats, higher in carbs and protein, and on a personal note, I dont' like eating foods with excessive preservatives, too many chemicals or artificial ingredients.)

Weightlifing is normally 2-3x per week depending on what time of season it is. Normally go for an all-round full body workout w/ main emphasis on core strength. The single most important lift for me as a jumper is the clean - Great compound core lift, and arguably works more muscles than any other lift (Hams, Quads, Glutes, Calves, Abs, Traps, Biceps, forearms et al). My personal best in this is 225lbs repetitions (and I weigh only 155 lbs. My goal is to get up to 240lbs ~ 150% of my body weight, but my knee has been stubborn.) (Also random, cleaning 225 lbs is the rough equivalent of 1 horsepower. Moving 500 lbs 1 foot in 1 second = 1 bhp, so moving 225 lbs 2 feet in 1 second also = 1bhp.)

As for supplements, I'm against them. No ephedra, no Creatine - the risk outweighs any potential benefit for me. There are many more effective training methods I can use before I would ever need to resort to something like that stuff.

Whey Protein powder, however, I have no qualms with. I do not view this as a "supplement" per say, as it is basically only dehydrated milk. And storing dry powder in your locker is much easier than trying to keep perishable milk fresh for your post-workout drink. (Various studies show that consuming protein right after a workout is much more effective than consuming protein later). I use the protein normally a few times a week only after really tough workouts so that my muscles can recover better, and I can get back to work the next day w/out being excessively sore. If ppl are serious about gaining mass (unlike me), they would consume a lot more protein, and of course work out a lot more in the weight room. Of note tho, there's a balance of how much protein you should ingest - you want to maximize protein intake so that you'r muscles recover to their full ability, but not too much that you end up excreting most of it out. (General rule, tho depends on person and workout, 30g of protein at one time is about the digestable limit).

A teammate and friend of mine is actually really into the body-building side of it. He started as a body builder, then became a thrower on the track team.
Here's one of the links that shows him:

http://www.repetrope.com/men/competitors/detail.asp?CompetitorID=3912&offset=0

He was the winner of Mr. Teen Texas, and was 2nd place at the national collegiate heavyweight division last summer (those pics in the link). He weighed in at 212lbs, and had a body fat content of 3.6% at the time. His secret? "It's all in the diet. If you control what you eat, you can change your body so much" (No doubt tho, he spends considerable time in the weight room making use of that food :D )

anyway, that turned out to be kinda long, but maybe someone will find it useful

[DeMoN]

Thnx for the vids, Imma dload them all.

ikon2003 - I read it all and thanx for contributing with a long post like that. I too watch what I eat, I managed to get down to 7% fat. I am against steroides and I mainly stay away from products. That is the reason I know so little about them. I know about diets and what you need to eat and when to eat, but supplements thats something I have no idea about. I am sure, though, that your friend took some type of products. Do you mind asking him what he ate? I go to the gym 6 times a week 2 hours a day so yeah to be like he is, you need to go for 3 hours at least and for a long ass time as I have been going for 4 years and I dont look like that.

[ikon2003]

^I'm sure there's some degree of natural proclivity towards shaping one's body like Mike's - for some people, no matter how hard they work out, they won't look like that. 7% tho is very respectable, and i kno very few people can get down to that body-fat percentage. I know that I'm not quite that low right now. And I don't think you should necessarily be shooting for that 3.6% unless you're really getting into the sport of body-building. Once you get below 5%, there can be negative and even physiologically harmful effects of having such little fat. (Having some degree of fat is necessary for the body to function. As someone mentioned earlier, maybe it was you demon, that some lipids are actually good for you - eg: Omega 3) Mike only gets that low during the month leading up to a competition, and he says it can often get very painful too. During the off-season, he's between 6 and 10%.

As for his diet, he once told me everything he eats, and it can be succinctly listed as less than a dozen items - that's it. He lives on the strictest diet I've ever seen. Among the items on his list: Chicken Breast, Tuna, Salmon, Broccoli (and a a couple other various types of veggies and fruits), Egg - whites, (certain) breads. That's a rough idea of what he eats, tho I kno he follows his diet extremely diligently. Last year we used to eat in the same dining hall and I remember him eating 6 chicken breasts and 6 hardboiled egg-whites and a little bit of broccoli and bread for a single meal - and that was it. No sauces, no flavoring, just straight up.

As for extra-dietary needs, I don't know if he uses protein powder or not. He says he never uses any sort of chemical supplement though - no creatine, no steroids, no hormones. Some people don't believe him (as there are always skeptics), but the thing that convinces me is that he joined the track team - a sport where there is mandatory drug testing and you can get into trouble even for smoking weed - so why would he do that if he were juicing?

As far as supplements are concerned, the only thing I know anything about from a first person perspective is protein, as i mentioned b4. L-Glutamine is prolly the most well known amino acid that makes up protein (someone had a good synopsis of what it does on pg1). It's also the most common amino acid in the human body. Beyond Glutamine, 3 important ones are Leucine, Isoleucine and Valine. These are considered BCAs (Branched Chain Amino-Acids) - Amino Acids which get processed more within the muscle fibres themselves rather than thru the liver. The hammer thrower on my team swears by them. (note - all these types of amino acids can be found in milk, eggs, and most meats - it's just that some prefer to boost the ratios of certain amino acids because of a particular function that it serves. eg - glutamine powder. I've never tried this as i really don't have a purpose for it, but it makes sense, and it can't really harm the body - you just excrete out any excess).

A couple guys, mostly sprinters, like Zinc Magnesium supplements. In addition to protein, zinc-magnesium is supposed to help the muscles recover after a very hard workout. I've never used it and cannot attest to its effectiveness. Prolly never will use it either.

anyway, that exhausts my brain for now. I know a couple guys who could write 10 or more pages on this stuff just from the top of their heads, but i'm not one of them. hope this helps tho.

[bmwmpower]

yeah, im in fitness, also swiming, but im too lazy to workout during winter, so only in summer and spring

[acs power]

Well, I train for more than 3 years now. 3 times a week. I take protein after workout just to fill eating gaps (I don't have breakfast). No other supplements - I'm satisfied with the effect without any.

[Imre]

I`m not into this sport but here is my brother.
http://www.hot.ee/imre993/body/images/DSCN2891.jpg
Lifting 240kg.He is 90kg.

[ikon2003]

^Imre - That's pretty Impressive
240kg ~ 530lbs
90kg ~ 200lbs

That's a pretty respectable deadlift. Does he do that for any particular sport, or just to lift? That's the main lift for our hammer throwers. The hammer thrower in my grade is of similar weight (210lbs) and lifts 550 lbs. We had an All-American hammer thrower graduate last year, and he could deadlift 650lbs+. Pretty scary...

[DeMoN]

Yeah Omega 3 and cant remember the name of the other fat, those are the only two good ones. Well I dont know if I should, maybe, I will post some before and after pics. As of tomorrow Ill start with my crazy diet and crazy workouts.

Lets see if I motivate people. I think that I will lose 13 pounds in 1 month. Right now, I weigh 174 and my Body fat must be around 13% By the end of march, I think Ill be on the 9% or less hopefully. Anyone else want to participate on the before-after? LOL.

Thing is, I will get 100$ from a friend if I manage to sculpt my body more than him. I know that having 7% body fat is not healthy, but I am healthy overall so I dont think I will get sick. I surely dont compete nor will I ever enter a competition, I just want to be real skinny and cut.

About your friend joining track, yes that does mean that he does not take Prohormones or steroids. Ephedrine, Ephedra, Protein, L-Glutamine, Caffeine those things are legal for track runners. So yeah, he may get cut by using one of the above products, but if he is in track, his body mass and muscle strength must have been developed by himself.

It seems I wont be using any 1-AD as I cant get any. I just hope that not being able to push 95's for 2 weeks wont put me down. It bothers me a LOT not being able to and makes my motivation go away.

Weather is another factor. It was getting nice but now its windy and cold again. Nonetheless, I am determined now to lose weight fast and get cut. Besides, if I do, apart from 100$ ill get a friend to vacume and clean my room, damn this room is messy as fuk.

[Imre]

to ikon2003: he does it for fun, but he has started to take weight lifting seriously now to take part in estonian events for lifters.

[ikon2003]

^nice. i wish him the best of luck. if i'm not mistaken, weight lifting is pretty big in estonia and that general region. hope he does well.

[SFDMALEX]

Im going to bring the old thread back life.

I decided to put on a bit more wieght(muscle), because atm my upper body is just getting more and more ripped without any real muscle adding and I wanted to ask whats a good meal to have after I work out? Whats a good protein rich snack/meal to have? Because I know I have no were near enough protein in my diet.

I've been eating two jumbo hard boiled eggs, and three glasses of milk for three days now after the my workout. Any other suggestions before I find the time to go buy some whey protein powder?

[styla21]

Eat a high carbs / protein combo, and add some variety. I found eating to be the hardest part when bulking up, because the diet seemed so strict an limited.
Some ingredients i found really useful though: Protein: Almonds (love them), keeping a cold chicken in the fridge, pretty versatile in that you can eat as a snack or include in any meal. Eggs, good work can't get enough. Do you eat much fish, or red meats? Mix it up.. And definately try supplementing with a pure protein powder, with few additives - there are some sus flavourings, preservatives etc.

Carbs: Fruit! Lots of carbs, whole grain foods like unprocessed cereals i.e weetbix, muesli etc, brown breads (the white variety is not great for you..), most of the stuff you already now.
I guess i am encouraging you to stay away from most of the processed stuff - doing this was something that helped incredibly when trying to break thru the plateu i was in.
Also, can't promote it highly enough - is taking a good quality multivitamin / multimineral supplement. Make sure it's organic. Also a good quality Omega 3 supplement. Again, make sure this is preserved. (usually done with natural vitamin E, it stops the oil from turning toxic..). If it is not preserved, don't buy it! :!:
The O3 will aid in the absorbtion of all the nutrients in your diet, ensuring more gets to where it is supposed to. The Multi Vit / Min will help your body use the protein and carbs more effectively. I can provide more detail on this if you'd like.
Eat up! :D

[batgirl]

What does it taste like? Some may ingredients i found useful Protein Almonds love them keeping a cold chicken in the fridge versatile in that you can eat as a snack or include in any meal, but not all. Yes, I like to eat much fish or red meats from time to time. How far up? Which ones? Right now? Oh. . . . okay. It's nice to meet you, encouraging you to stay away . Compare that to a bad quality Omega 3 supplement. But not always? Sorry, I forgot what "what" was.

[SFDMALEX]

styla21- Thanks a lot mate, appriciate it.

I do eat a lot of red meat, maybe not enough, I think I eat healthy I just dont eat enough period, rarely do I have a proper meal were I sit down at the table and eat.

I have mutly vitamins but with my chaotic life I rarely take em, but Im serious about this whole diet thing now so Ill defenetly take them regulary now.

Fish definetly looks like a good solution, white fish fillet,,,salmon is kinda pricey for an everyday meal.


And yeah whats this Omega 3 your talking about?

[batgirl]

"it" being organic? I prefer pizza. . . I guess I sorta like dorm food, too. Right now? Cool. I have a lofty goal. Hmmmm. . . . . my favorite fish are Catfish. Ah. I am Anna. I am a 20-year-old Junior at Emory Unieversity in Atlanta. I like Basketball and Computers. Is that enough?

[SFDMALEX]

This fucking thing is getting annoying.

[batgirl]

What does "this" refer to?

[Yablokov]

DeMoN! i am with you!

i will as of right now change my diet. start working out... and start swimming(as i look like a swimmer n' all. :P

i am now loking up eating diets on google >=D

*turns on rocky theme song*

[batgirl]

I am a Capricorn. Do you mean you work at you? Congratulations.

[styla21]

SFDMALEX, it's great that you have an attitude about this too - having a rock solid goal about your health will be what determines the success of an eating plan. Omega 3 is simply a fatty acid, and is most commonly found in fish. There is also O6 and O9. Unfortunately, because of the junk that goes into todays diet, there is a huge imbalance in what you eat. The ratio of O3 to O9 should be about 4:1, but is typically about 20:1. This is because for example, chickens are fed grain, cows are fed grain rather than just grazing on grass. The grain contains O6. This is then ingested by us when we eat steak or eggs etc.
So, you could try to correct this imbalance by eating a mountain of fish, but i've found an easier way is eating it maybe 2 - 3 times a week and most importantly taking a supplement. Sorry about the quick eco-life lesson there, it's very vague but i'm trying to convey the point about why you want to take it.
In laymans terms, Omega 3 is like "draino", (the stuff you pour down drain pipes to unclog them), and your multi is like the rust proofing.
So you need draino to unclog the junk, and undo the damage that the 06 has done by hardening your cell wall, and the multi will get the nutrients in.
Sorry about the scattered reply, will make some coherrent sense when i get back from this meeting i'm late for! :fadein:

[batgirl]

Interesting deduction. But would it work for me? There is no need to apologize. Oh yeah, we were talking about the quick eco-life lesson there it is vague but I am trying to convey the point about why you want to take it.

[Yablokov]

why is batgirl spamming? shes not even making any sense.

shes just babling on about nothing.

[batgirl]

Why do I exist?

[DeMoN]

^ YOU DONT!

and yeah, summer is here at last. Ive been running every weekend... I go to the bridge and run. Or I play soccer. Trimming up those semi-hidden abs :D

Hopefully Ill get to 7% fat by the end of summer.

(let me guess, batgirl already responded down below me?)

[DeMoN]

^ YOU DONT!

and yeah, summer is here at last. Ive been running every weekend... I go to the bridge and run. Or I play soccer. Trimming up those semi-hidden abs :D

Hopefully Ill get to 7% fat by the end of summer.

(let me guess, batgirl already responded down below me?)

[DeMoN]

^ YOU DONT!

and yeah, summer is here at last. Ive been running every weekend... I go to the bridge and run. Or I play soccer. Trimming up those semi-hidden abs :D

Hopefully Ill get to 7% fat by the end of summer.

(let me guess, batgirl already responded down below me?)

[DeMoN]

^ YOU DONT!

and yeah, summer is here at last. Ive been running every weekend... I go to the bridge and run. Or I play soccer. Trimming up those semi-hidden abs :D

Hopefully Ill get to 7% fat by the end of summer.

(let me guess, batgirl already responded down below me?)

[batgirl]

I just don't understand.

[DeMoN]

Holly crap? What the hell happened? Now I cant even delete my post cuz she "answered" S T F U already Biottch lol.

[batgirl]

I call it Hades. Huh? What? Nothing happened. . . Im all right.

[RC45]

Why do you exist?

[batgirl]

Good metaphysical question.

[RC45]

Batgirl - please exit stage left.

[batgirl]

Interesting gossip.

[DeMoN]

uninstall batgirl

[callen]

what the fuck is going on with this bat girl?!?!??! :fist: She writes like a retard, not a university student... anyways I dont want to encourage 'it' so back to topic. Ive been putting on weight recently and have to get back into better shape... After reading this thread and knowing a few things, I understand the best stuff to eat, but what workout should I do... The equipment I have access to is limited so I can do a few upperbody weights and I use the bike, and do sit ups... anything else you guys can think of? I have never really worked out since I have always been very very thin, but my metabolism is startin to slow down and a gut is forming heheh I just want to build muscle slowly and loose a little weight in the mid section in the mean time... any pointers guys?

[Pokiou]

im chubby and i find it hard to stick to aplan .. i need like a program made for me and only me :( cause i work at a help desk its hard to walk around anywhere :(

i went to the gym last year around december and made good work out .. but yea its the job im at :(

Is there pill sot like speed up the motabalism or something like that to loose weight ?

Pok

[DeMoN]

callen - 90% of men store their fat in the belly... women get it proportionally (most) stored in legs ass belly even arms... so its going to take a long time if you want a flat belly. If you want to build muscle, eat right (protein and healthy carbs as in bread wheat or cereal or oatmeal).

Pokiou - There are some pills, well there WERE, now they are banned. Fat burners containing Ephedra accelerated your metabolism and made your body produce more fat breakdown... Even those pills were not effective unless you jogged or did a lot of cardio activity. There is no magic pill, im sorry to say. If there ever is one, I guarantee that guy will have a McLaren F1 in his parking lot. For now, all you can do to accelerate your metabolism is drink Coffee, but since you dont work out, I suggest you take caffein pills instead as Im sure drinking coffee will make you put sugar in it which wont help 1 bit lol.