On September 29 2011 00:03 glurio wrote: Where exactly does it hurt? Might be the SI joint, there are some stretches out there for it. If you dont have access to a gym, superman is pretty good. Squats, pull ups.
It hurts in these two areas after running for a bit. I just looked up what the SI joint is, I don't think it's joint pain. I think it's just the muscles that have come under strain, maybe my lower back muscles are flexible? I'll continue to do supermans, and I do have access to a gym so I'll look into doing squats to strengthen my lower back muscles. Thanks for the reply and suggestions :D
Ok so I feel like I am getting a decent grasp on a few things now after asking lots of questions, one thing I am still kind of wondering though is I guess... the effect of bulking or whatever? I mean currently I am 75kg (180cm) , and I get that I want to eat a lot and go up 'a lot' in weight, and then start 'cutting' or whatever.
But lets say I was 110 kg, Would I then just skip straight to cutting\losing weight (assuming my Probable Ideal weight is like around 85~90kg I might guesstimate?) And then when I Reach my optimal weight, even though I might not have that much muscle yet, I just try to eat as much kcals as I Burn to keep the weight, and work out to lose fat and gain muscle while keeping same weight?
Also, now that I am bulking, will I be bulking only to get up to my "ideal weight", whatever that might be, and then try to stay at that weight and just reduce bodyfat %? Or will I aim to go slightly higher than the ideal weight to possibly get more muscle growth, and then drop the weight, but obv try lose less muscle and more fa than I gained?
Well if you're 110kg before exercising, you're probably just really fat. Which means if you just cut you look just like a skinnyfat dude. The goal is to look muscular, thats why you bulk, cause you wanna build muscle. The route with, cutting to 85 (ideal weight is more like 77-80kg for 180, with low bf of course), then eating at maintenance is possible, but will take forever and much harder. It's easier, especially for a beginner to just bulk hard, and then cut, than to slowly do a body recomposition.
You bulk till you're happy with your size, finished SS, whatever your goal is. Then you start cutting till you reach the desired bodyfat per centage. After that you choose to dirty bulk again, clean bulk or just stay like you are.
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
On September 29 2011 00:03 glurio wrote: Where exactly does it hurt? Might be the SI joint, there are some stretches out there for it. If you dont have access to a gym, superman is pretty good. Squats, pull ups.
It hurts in these two areas after running for a bit. I just looked up what the SI joint is, I don't think it's joint pain. I think it's just the muscles that have come under strain, maybe my lower back muscles are flexible? I'll continue to do supermans, and I do have access to a gym so I'll look into doing squats to strengthen my lower back muscles. Thanks for the reply and suggestions :D
Post it in the injuries thread!!
There's too many replies in here for me to look at the detailed information that I need to get to make guesses.
This is likely not SI.... maybe a strain based on location. Could also be something else.
On September 29 2011 19:07 glurio wrote: Well if you're 110kg before exercising, you're probably just really fat. Which means if you just cut you look just like a skinnyfat dude. The goal is to look muscular, thats why you bulk, cause you wanna build muscle. The route with, cutting to 85 (ideal weight is more like 77-80kg for 180, with low bf of course), then eating at maintenance is possible, but will take forever and much harder. It's easier, especially for a beginner to just bulk hard, and then cut, than to slowly do a body recomposition.
You bulk till you're happy with your size, finished SS, whatever your goal is. Then you start cutting till you reach the desired bodyfat per centage. After that you choose to dirty bulk again, clean bulk or just stay like you are.
So am I right in saying If you want to gain muscle 'as fast as possible' "regardless" of weight, you are going to (want) to eat more kcals than you burn and go up in weight. both in muscle and fat, and if you are really overweight, you might want to first cut down in weight, then bulk up in weight, then cut down in weight again? And for people more skinny and who have a lot of muscle to gain (like me I guess.) I will most likely want to bulk\eat a lot\etc untill I am slightly above the weight I would be aiming for, to get easier musclegains, and then lose some fat\weight and retain most of the muscle?
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Other supplemental recommendations
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
SS is a good place to start with training.
Thanks man! I'm definitely going to get that Vitamin D, but it looks like fish oil is going to be a lot more expensive than I thought. It may be too expensive for my broke college ass atm haha. I'm trying to lock down a job though, so once I get some disposable income I'll definitely look into the fish oil.
Anyway, how much Vitamin D should I take per day? The guy in that article says he's starting off at 10,000 IU per day (because he was severely deficient), then moving down to 5000 per day. I'm guessing I'm probably somewhere in the same ballpark as him
On September 30 2011 01:06 Ingenol wrote: What about NOW Ultra Omega 3? Great price and 500/250 EPA/DHA per capsule, which is much higher than most brands.
Better, but a liquid is still probably the cheapest option. Just look around, it's pretty simple to figure out cost/gram.
@krazagore where are you going to school? I'm at Syracuse and i'm from way up on the st. Lawrence. Always get excited when someone mentions upstate ny.
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Other supplemental recommendations
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
SS is a good place to start with training.
Thanks man! I'm definitely going to get that Vitamin D, but it looks like fish oil is going to be a lot more expensive than I thought. It may be too expensive for my broke college ass atm haha. I'm trying to lock down a job though, so once I get some disposable income I'll definitely look into the fish oil.
Anyway, how much Vitamin D should I take per day? The guy in that article says he's starting off at 10,000 IU per day (because he was severely deficient), then moving down to 5000 per day. I'm guessing I'm probably somewhere in the same ballpark as him
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Other supplemental recommendations
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
SS is a good place to start with training.
Thanks man! I'm definitely going to get that Vitamin D, but it looks like fish oil is going to be a lot more expensive than I thought. It may be too expensive for my broke college ass atm haha. I'm trying to lock down a job though, so once I get some disposable income I'll definitely look into the fish oil.
Anyway, how much Vitamin D should I take per day? The guy in that article says he's starting off at 10,000 IU per day (because he was severely deficient), then moving down to 5000 per day. I'm guessing I'm probably somewhere in the same ballpark as him
Yes. That would be about right especially if you're not outside a lot.
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Other supplemental recommendations
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
SS is a good place to start with training.
Thanks man! I'm definitely going to get that Vitamin D, but it looks like fish oil is going to be a lot more expensive than I thought. It may be too expensive for my broke college ass atm haha. I'm trying to lock down a job though, so once I get some disposable income I'll definitely look into the fish oil.
Anyway, how much Vitamin D should I take per day? The guy in that article says he's starting off at 10,000 IU per day (because he was severely deficient), then moving down to 5000 per day. I'm guessing I'm probably somewhere in the same ballpark as him
Yes. That would be about right especially if you're not outside a lot.
Thanks a lot man, I'm glad you're here to help out little noobs like me haha
On September 29 2011 12:58 Kazragore wrote: Hey guys, I was thinking about starting to take some supplements. I currently take a Centrum multivitamin every day.
Other supplemental recommendations
Supplements beneficial for overall health -- fish oil, Vitamin D.
Supplements beneficial for mass gain -- creatine, whey & casein, BCAAs, glutamine, carnitine, eating a lot of food, sleeping well
Supplements beneficial for losing weight -- proper weight training and eating well; there are no short cuts. Eating right is 80-90% of the equation!!
I saw this, and am probably going to start off with fish oil and vitamin D (unless you recommend otherwise). What I really want to know is how much to take, and if these specific products are OK.
For Vitamin D I've seen a lot of different opinions around, but most say to take around 5000-10000 IU per day (note: I don't spend too much time outside to start with, but now that winter is approaching in upstate NY I'll probably be inside even more haha). I'm looking at these right now : http://www.amazon.com/Vitamin-D3-000-360-Softgels/dp/B0031BQN10/ref=sr_1_2?s=hpc&ie=UTF8&qid=1317266687&sr=1-2 and I figure that since, according to this article, even if I only have to take 5000 IU per day I can just take a pill every other day:
Vitamin D is fat soluble. Fat soluble hormones when taken “regularly” average out over 3-4 weeks. So if you wish to have say 5,000 IU/day and you only have 10,000 IU pills then one every other day is fine. Similarly, you could take 35,000 IU once every week. I have currently been taking 10,000 IU per day since this article was published until now (Oct 11 2009 – Oct 15th 2010) and feel great.
I'm currently 5'9" or 5'10" and probably weigh somewhere around 140 pounds. I just started Starting Strength (literally a week ago). It is probably also worth noting that I have Crohn's disease.
Goddamn, that was a really long-winded post to ask some really simple questions, but if anyone actually reads it you have my thanks!
Vitamin D.... most of the people here on the vitamin D at the bottom of this article:
Generally speaking for fish oil if you're new then you'd want at least 4-5g EPA+DHA per day (and the 1g gels typically only have 300mg of these in them) so you'd be taking about 15 gels per day which why it's a bit difficult to do that much. Then you see how you feel after a week or so if you need less or more.
Crohn's sucks... I hope you have it under control with good diet.
SS is a good place to start with training.
Thanks man! I'm definitely going to get that Vitamin D, but it looks like fish oil is going to be a lot more expensive than I thought. It may be too expensive for my broke college ass atm haha. I'm trying to lock down a job though, so once I get some disposable income I'll definitely look into the fish oil.
Anyway, how much Vitamin D should I take per day? The guy in that article says he's starting off at 10,000 IU per day (because he was severely deficient), then moving down to 5000 per day. I'm guessing I'm probably somewhere in the same ballpark as him
On September 30 2011 01:06 Ingenol wrote: What about NOW Ultra Omega 3? Great price and 500/250 EPA/DHA per capsule, which is much higher than most brands.
Better, but a liquid is still probably the cheapest option. Just look around, it's pretty simple to figure out cost/gram.
@krazagore where are you going to school? I'm at Syracuse and i'm from way up on the st. Lawrence. Always get excited when someone mentions upstate ny.
Yeah those pills don't look bad at all. If I want 5g of EPA+DHA per day I'd have to take 6 or 7 pills, but that's just 2 with each meal which isn't unthinkable. At 5g per day I'm looking at ~$20 per month, which is fairly affordable (especially if I can get a job).
I'm from Massachusetts, but I'm currently at Hamilton College which means I'm probably like an hour away from you.
Alright so I'm in dire straits right now! I'm on the SL 5x5 program and the only exercise that is done every 2 days is the squats. Unfortunately it seems like because of that my legs are lagging behind every other body part in terms of recovery I think. Right now my legs feel like they were shot with a shotgun with millions of salt-coated shrapnel placed inside. They feel SOO sore, I tried doing 170 squat today and when I went down for my first rep it was insane the pain.
I'm pretty sure it's not an injury, it just feels really sore and shredded from the consistent squating that I've been doing, so my question is what do I do to help the soreness? Do I stretch out my legs like 10x a day or maybe the 6hrs of sleep recently hurt recovery?
On October 01 2011 10:02 Kamais_Ookin wrote: Alright so I'm in dire straits right now! I'm on the SL 5x5 program and the only exercise that is done every 2 days is the squats. Unfortunately it seems like because of that my legs are lagging behind every other body part in terms of recovery I think. Right now my legs feel like they were shot with a shotgun with millions of salt-coated shrapnel placed inside. They feel SOO sore, I tried doing 170 squat today and when I went down for my first rep it was insane the pain.
I'm pretty sure it's not an injury, it just feels really sore and shredded from the consistent squating that I've been doing, so my question is what do I do to help the soreness? Do I stretch out my legs like 10x a day or maybe the 6hrs of sleep recently hurt recovery?
Not enough food and not enough sleep hurt recovery definitely.
Take a few days off until your soreness is a lot less and then restart with 10-20 lbs less on the squats.
Stretch if it helps... if it doesn't I would say don't bother unless you have some tightness that negatively affects your technique
Ah sorry to bother you again eshlow but after the whole time of doing SL I just realized that instead of going Monday, Wednesday, Friday, I went every 2 days which makes it 4x a week every 2 weeks.
It's supposed to strictly be 3x a week I believe hence the M/W/F so do you think that's one of the main reasons as well for the big overload on my legs?
is it ok to see not much progress for bar dips and chinups as you gain more weight? like my dips are alright increasing by like 1-1.5kg almost every workout but my chinups have hardly any improvement imo( i am also doing 5 sets so maybe thats why?) i have gained 6.6lb or 3 kg since the begining of september and i started doing chinups and dips early september. thank you for any replies.
On October 01 2011 15:07 Kamais_Ookin wrote: Ah sorry to bother you again eshlow but after the whole time of doing SL I just realized that instead of going Monday, Wednesday, Friday, I went every 2 days which makes it 4x a week every 2 weeks.
It's supposed to strictly be 3x a week I believe hence the M/W/F so do you think that's one of the main reasons as well for the big overload on my legs?
Yeah definietly. The extra rest day makes a difference. Just switch back to m/w/f schedule.
On October 01 2011 20:30 jjhchsc2 wrote: is it ok to see not much progress for bar dips and chinups as you gain more weight? like my dips are alright increasing by like 1-1.5kg almost every workout but my chinups have hardly any improvement imo( i am also doing 5 sets so maybe thats why?) i have gained 6.6lb or 3 kg since the begining of september and i started doing chinups and dips early september. thank you for any replies.
Like said above gains in bodyweight and same reps = increase in strength
Overall though pullups tend to stall out a bit quicker than dips on average though because dips can recruit more muscles (hence why dips have been called squat of upper body).
EPT
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