EPTI've actually made an effort to find it myself but have been rather unsuccessful.
TL Health and Fitness Initiative 2011 - Page 480
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shinosai
United States1577 Posts
I've actually made an effort to find it myself but have been rather unsuccessful. | ||
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eshlow
United States5210 Posts
On August 07 2011 11:10 shinosai wrote: Eshlow, there was a study you linked a while back that basically attacked the FDA for it's poor diet recommendations over the past several decades. I recall it was some sort of "review" and it provided evidence that not only were Americans following FDA recommendations, they were also increasing in exercise but obesity was still increasing. If you can recall what I'm talking about it would be useful for me to find that link for use in debate. I've actually made an effort to find it myself but have been rather unsuccessful. Probably this one: http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext It's in the OP in one of the bottom links on the multi-debate thing I think along with many other linkages. | ||
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shinosai
United States1577 Posts
On August 07 2011 11:28 eshlow wrote: Probably this one: http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext It's in the OP in one of the bottom links on the multi-debate thing I think along with many other linkages. Thank you, that's the one. I had a terrible time trying to find it, appreciate it. | ||
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AoN.DimSum
United States2983 Posts
I'm thinking about this one, since this is the one I use at the gym. http://www.muscledriverusa.com/Valeo-Classic-Weightlifting-Belt-4_p_815.html I cant seem to find belts with a buckle instead of velcro. | ||
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Cambium
United States16368 Posts
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias=aps&field-keywords=weightlifting belt&x=0&y=0 | ||
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AoN.DimSum
United States2983 Posts
edit: 120mm width, so 4inch belts... I will probably get the valeo belt. Also expect some bigger numbers in the near future. Today I had heavy volume doubles for snatches and c&j. Snatches felt powerful and I feel that I am pulling under the bar faster and with more control. Clean and jerk feels a lot better with a belt on for some reason, maybe it is mental but I am smoking all the jerks. I have to still fix my footing on the jerk but I am locking out easily that it doesnt matter. I sorta look like this lol: | ||
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jjhchsc2
Korea (South)2393 Posts
On August 06 2011 20:01 glurio wrote: Well it's not that important if it means you can't eat anything after that shake, just have dinner and then drink the shake later. Just make sure its a big dinner lots of carbs and protein. Has to be worth skipping the quick protein.  You can skip the dextrose then, if you don't need more carbs, fast absorption isn't that important if you drink the shake later. Yea thats what i thought as well. thanks for the clarification. On August 06 2011 22:47 eshlow wrote: 1. If you're trying to gain weight it is a small advantage to have PWO nutrition. Again, a few percentage points. 2. If you're trying to gain mass the option that allows you more food is better as long as it doesn't impair your sleep . Mass=muscle? do you mean more food AFTER the workout would help me gain mass? a few glasses of milk before sleeping isnt bad right? e-Also my PE/PD teacher said that i only need protein shakes if i am not progressing well enough or if i am not getting enough protein from my normal diet. it says 0.8-1.4? grams of protein per LEAN body weight is need per day. argh | ||
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SunkisT
United States4 Posts
On August 07 2011 04:31 phyre112 wrote: @Sunkist - never too late to start posting here! Just make sure you stick with and be awesome with the rest of us! Congrats on the weight loss - but I don't think you need to worry about dropping any more. If you were to add muscle instead from here on out, it would have much the same visual effect. You said you don't have much idea of a workout routine, but for someone in your position Starting Strength or STrong Lifts (from the OP) are PERFECT. Get in on one of those ASAP, you'll have the results you need. How do you feel about the Yoga? I've wanted to try that out for a while, but there's not much opportunity to do it here on a regular basis... do you like it/feel challenged/is it worth doing? Oh, wow... Time flies when you're playing Star Craft and the thread sure did move. Thank you for the warm welcome! Yoga is fantastic! I definitely recommend buying a beginner's DVD, a mat, and possibly a book if you cannot find a class to attend. Stretching is good for you before and after workouts, right? Yoga and the positions, I feel, are THEE ultimate stretches for every muscle in your body. Not only is it relaxing(child's pose - my favourite, I could fall asleep in this position), but some of it also is challenging and you will feel the burn as you limber up. And thanks everyone for the advice! It all seems to be the same. Do not drop anymore weight if I intend to build muscle. Mind you, I don't wish to get super bulky. Does the advice remain the same? I browsed around here http://www.stumptuous.com/, something the OP recommended in the first post for the few of us females. Though there's nothing on how much weight to start with. Just a lot of advice about gym gear, blogs and whatnot. No specifics, really. I was thinking 10-15lbs to start with. You may laugh, but currently I have 5lbs weights and they have become questionably light... | ||
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phyre112
United States3090 Posts
On August 07 2011 15:23 SunkisT wrote: Oh, wow... Time flies when you're playing Star Craft and the thread sure did move. Thank you for the warm welcome! Yoga is fantastic! I definitely recommend buying a beginner's DVD, a mat, and possibly a book if you cannot find a class to attend. Stretching is good for you before and after workouts, right? Yoga and the positions, I feel, are THEE ultimate stretches for every muscle in your body. Not only is it relaxing(child's pose - my favourite, I could fall asleep in this position), but some of it also is challenging and you will feel the burn as you limber up. And thanks everyone for the advice! It all seems to be the same. Do not drop anymore weight if I intend to build muscle. Mind you, I don't wish to get super bulky. Does the advice remain the same? I browsed around here http://www.stumptuous.com/, something the OP recommended in the first post for the few of us females. Though there's nothing on how much weight to start with. Just a lot of advice about gym gear, blogs and whatnot. No specifics, really. I was thinking 10-15lbs to start with. You may laugh, but currently I have 5lbs weights and they have become questionably light... Getting big and bulky is actually remarkably DIFFICULT - it takes years of lifting, and dedicated dieting to achieve for men or for women. For women, it's even harder due to the lower level of testosterone in the body. As a general rule though, strength comes from weight, size comes from diet. However big or small you want to end up, eat like you're there already. As for first weight - if you're following starting strength, I'll quote from the wiki here: + Show Spoiler + The weight you use is going to be determined by the amount you can do for 5 repetitions with proper execution and technique. The way the "first day" is explained in Starting Strength, the trainee warms up with the bar, then adds a bit of weight and does a set of 5. The bar speed will be identical from set to set. Continue to add weight and do sets of 5 until the speed of the barbell begins to slow.. Keep the weight there and perform 2 more sets with this weight. That is your first "3 sets of 5" workout for that exercise. Yes, this is low. It allows for a certain fudge factor that is present when dealing with a novice's ability to evaluate his own technical performance. Generally, if a newb says "I benched 135 x 5 for the first time, my technique was great!", what he really means is that "I benched 135 x 5, but I probably should've only used about 120 or 125" Be on the safe side, start lighter than you think you need to, and go from there. This also helps develop a base of conditioning with slightly less weight than absolute max, which helps reduce initial DOMS. Let me say that once again. Start off using weight that is LOWER than you think you can handle, and progress upward. It is better to use weight that is too light than weight that is too heavy. The point is that even if you start low, progress is king - so something that you can improve off of regularly is best. Full body lifting routine on ~maintenance calories or a slight surplus is definitely going to give you the results you're looking for. And thanks for the idea of a DVD or book on Yoga, I'll check it out! | ||
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phyre112
United States3090 Posts
On August 07 2011 14:27 jjhchsc2 wrote: Mass=muscle? do you mean more food AFTER the workout would help me gain mass? a few glasses of milk before sleeping isnt bad right? e-Also my PE/PD teacher said that i only need protein shakes if i am not progressing well enough or if i am not getting enough protein from my normal diet. it says 0.8-1.4? grams of protein per LEAN body weight is need per day. argh Mass is size in general, but typically you want to add that size as muscle, so yes. Mass is muscle. More food, no matter when you can eat it, is going to be helpful in your recovery on a program as intense as SS. Most foods, especially "real" foods that are full of complex nutrients are broken down and absorbed extremely slowly - for example, a single scoop of typical whey protein powder, mixed in water and taken on an empty stomach will still be absorbing into the blood stream almost four hours later - if you mix it with milk, that's even longer because the milk has extra fats an proteins to digest as well. And whey is supposed to be a "quick" to absorb food. Nothing wrong with eating before sleeping if it doesn't affect the quality of your sleep... that's typically not going to happen to the extent that it bothers an inexperienced lifter. Hell, if you're somewhat of the typical nerd, sleeping on a regular schedule AT ALL is going to be an amazing change for you. There's tons of info about how to get a good night's sleep in the OP. If you haven't read it yet, I recommend reading it four or five times through. There's a LOT of information there. What your PE teacher says is completely true. Shakes are entirely a matter of convenience, if you don't have the time or the capacity to make a real meal. In fact, with all the extra nutrients you get from eating say, a steak and some broccoli, it's PREFERABLE to have the real food over the shake. Not progressing in this case would typically happen because of not getting enough protein, and so, not recovering in time. Other reasons to not recover are poor sleep, over training, too much stress, etc. Typically someone who sits around all day will meet their needs with .8 g protein... Someone who is lifting and wants to make an ideal recovery for the next workout is probably going to want to stay towards the higher end there - but don't think of it as "hit this magic number or die" because it's not THAT big a deal day in, day out. Just log your food and make an honest effort to get there. | ||
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jjhchsc2
Korea (South)2393 Posts
On August 07 2011 16:18 phyre112 wrote: Mass is size in general, but typically you want to add that size as muscle, so yes. Mass is muscle. More food, no matter when you can eat it, is going to be helpful in your recovery on a program as intense as SS. Most foods, especially "real" foods that are full of complex nutrients are broken down and absorbed extremely slowly - for example, a single scoop of typical whey protein powder, mixed in water and taken on an empty stomach will still be absorbing into the blood stream almost four hours later - if you mix it with milk, that's even longer because the milk has extra fats an proteins to digest as well. And whey is supposed to be a "quick" to absorb food. Nothing wrong with eating before sleeping if it doesn't affect the quality of your sleep... that's typically not going to happen to the extent that it bothers an inexperienced lifter. Hell, if you're somewhat of the typical nerd, sleeping on a regular schedule AT ALL is going to be an amazing change for you. There's tons of info about how to get a good night's sleep in the OP. If you haven't read it yet, I recommend reading it four or five times through. There's a LOT of information there. What your PE teacher says is completely true. Shakes are entirely a matter of convenience, if you don't have the time or the capacity to make a real meal. In fact, with all the extra nutrients you get from eating say, a steak and some broccoli, it's PREFERABLE to have the real food over the shake. Not progressing in this case would typically happen because of not getting enough protein, and so, not recovering in time. Other reasons to not recover are poor sleep, over training, too much stress, etc. Typically someone who sits around all day will meet their needs with .8 g protein... Someone who is lifting and wants to make an ideal recovery for the next workout is probably going to want to stay towards the higher end there - but don't think of it as "hit this magic number or die" because it's not THAT big a deal day in, day out. Just log your food and make an honest effort to get there. lol i have no trouble sleeping cept in the holidays when i sleep about 13 hours a day and i feel like absolute crap when i wake up hahaha. i usually get around 9hours of sleep in every night cept for weekends in which i get around 11 hours. and yea i have read the OP sleeping guide a few times already. note to self Real food>protein shake So my recovery and mass gains wont be affected whether i eat more after or before my workout? so Eat alot-->workout-->drink only a protein shake is equal to eat-->workout-->eat alot(dinner)-->drink a protein shake in terms of mass gains and recovery? that doesnt sort of seem right as the second option seems more beneficial I cant have my protein shake before dinner because of some digestion problems. Also is there anything i should look for in a whey protein powder? brand? carbs? | ||
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glurio
Germany597 Posts
Well didn't know you're female, so i change my advise, try to lose more weight first. As a woman i don't think you should do a dirty bulk like SS preaches it, so yeah go ahead start lifting heavy doing SL or something, but eat 400-500 under maintenance. You should learn the lifts like this but lose weight. In general there is no need to worry about getting bulky you're lacking testosterone. And it's a process that takes years, won't happen over night. SL and SS are both Barbell programs so you need to join a gym, start with the bar at first. @ jjhchsc2 It won't have a great effect, but it does have a small one, option 2 (dinner after workout) is the better one. Glycogen stores etc... Protein shake: still ON Gold Standard Whey. | ||
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inimenesc
Estonia374 Posts
But that isnt the best part of today, i saw my city major doing some skating there, he got up to 30km/h with it, he had a guard on bike behind him telling speed and in the last few round a personal trainer. Also in the ends of 2.5km track there were 2 BMW X5s motor running someone inside. My major is a bawsss, he is probably training for the skating marathon next weekend. 4 days more, then to RHODOS!!!!!!!! Cant wait cant wait. maybe then someone will take a picture of me and i can share how out of shape i really am...Malinor i aint a beast | ||
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phyre112
United States3090 Posts
On August 07 2011 16:51 jjhchsc2 wrote: So my recovery and mass gains wont be affected whether i eat more after or before my workout? so Eat alot-->workout-->drink only a protein shake is equal to eat-->workout-->eat alot(dinner)-->drink a protein shake in terms of mass gains and recovery? that doesnt sort of seem right as the second option seems more beneficial I cant have my protein shake before dinner because of some digestion problems. Also is there anything i should look for in a whey protein powder? brand? carbs? Minimal difference in the second option being better - but unless you've already been training for years, nothing really "noticeable." As long as you aren't training fasted, and are getting SOMETHING afterward, it's not a big deal either way. If you have digestion problems with your shakes, then they're probably even worse for you than the "standard" compared to normal food (you're probably not absorbing a lot of it). Whey protein is protein. If it's got carbs, that means they're flavoring it with sugar. That's extra calories that you may or may not want - up to you. You can get them with artificial sweeteners, or whatever if you prefer. As far as brand, just go for the cheapest thing you can find, and still stand to drink. Whey protein is whey protein, no matter how you look at it... and while certain brands (ON) have a reputation of being "the best"... that's taste. It's not based on the actual protein. | ||
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AoN.DimSum
United States2983 Posts
http://www.ustream.tv/channel/may-1-crossfit-relentless-weightlifting | ||
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glurio
Germany597 Posts
http://jimmysmithtraining.com/wp-content/uploads/2010/06/4.jpg Some contain more BCAAs then others. There are differences, small differences, but still. I wouldn't really buy the cheapest, because it will most likely taste like crap. I'd rather spend 5 bucks more than drinking stuff that really tastes bad. | ||
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funkie
Venezuela9377 Posts
On August 08 2011 03:04 AoN.DimSum wrote: stream of Connecticut Weightlifting competition http://www.ustream.tv/channel/may-1-crossfit-relentless-weightlifting Thanks for the link. RICE-ing my ankles, eating and trying to be on a good mood. Hopefully this week is twice as awesome as last one was.  cheers guys!Let's lifttt | ||
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urasheep
62 Posts
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Zafrumi
Switzerland1272 Posts
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Dexx
Germany175 Posts
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