EPTFitness Questions & Answers - Page 94
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strobeLite
United States37 Posts
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ieatkids5
United States4628 Posts
You probably know this already, but probably more important than your caloric/protein intake is the quality of foods you're eating. Get your calories from nutritious sources (check out the nutrition sticky), not from soda and junk food. | ||
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Xiphos
Canada7507 Posts
Trust me, 1 week ago, I couldn't get enough energy even at days when I wasn't working out. I weigh 135 Pounds and 5 foot 9.5 and was taking around the same amount of calorie as you. Man, the difference between adding 500 Calories and my prior habit was staggering! I was 1. not only able to put in more sets into my workout but also concentrate better in playing Brood War. So by all means, if you happen to weak and exhausted all time, you must and I can't emphasis this enough, must force yourself to get at least 9 hours of sleep a day for one full week while increasing the nutrients load. Only until your eating habit and resting times have been properly developed, you should begin to take on any sort of training. | ||
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theJob
272 Posts
On September 18 2012 08:19 ieatkids5 wrote: You probably know this already, but probably more important than your caloric/protein intake is the quality of foods you're eating. Get your calories from nutritious sources (check out the nutrition sticky), not from soda and junk food. Does this have to do with blood sugar levels or something? I thought the source of food didn't really matter as long as I have my macronutrition ratios in check. | ||
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DropBear
Australia4376 Posts
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JingleHell
United States11308 Posts
On September 19 2012 00:44 DropBear wrote: How do I avoid chafing when running? I get severe chafing on my inner thighs whenever I run either outside or on a treadmill. It's annoying, painful and stops me doing it. I normally wear jocks and shorts but it seems to happen no matter what I'm wearing T_T Good boxer briefs, the kind that you buy at a sporting goods store and actually spend a few dollars a pair on, combined with a touch of baby powder. The issue is friction, which is exacerbated by moisture in this case. The good boxer briefs will drastically reduce friction, and a touch of baby powder can fix the moisture issue. | ||
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DropBear
Australia4376 Posts
On September 19 2012 01:19 JingleHell wrote: Good boxer briefs, the kind that you buy at a sporting goods store and actually spend a few dollars a pair on, combined with a touch of baby powder. The issue is friction, which is exacerbated by moisture in this case. The good boxer briefs will drastically reduce friction, and a touch of baby powder can fix the moisture issue. Do you mean things like skins? Thanks for reply btw | ||
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JingleHell
United States11308 Posts
On September 19 2012 02:39 DropBear wrote: Do you mean things like skins? Thanks for reply btw This sort of thing. Except the good type, moisture wicking, like you get at a sporting goods store. | ||
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ieatkids5
United States4628 Posts
On September 18 2012 21:23 theJob wrote: Does this have to do with blood sugar levels or something? I thought the source of food didn't really matter as long as I have my macronutrition ratios in check. not too sure about the blood sugar thing. i meant that your source of foods determine how good your nutrient intake amount and ratios are. if you're getting a good amont and ratio of all the nutrients you need, then your quality of foods must by definition be good as well. | ||
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JingleHell
United States11308 Posts
On September 19 2012 11:25 ieatkids5 wrote: not too sure about the blood sugar thing. i meant that your source of foods determine how good your nutrient intake amount and ratios are. if you're getting a good amont and ratio of all the nutrients you need, then your quality of foods must by definition be good as well. What's really relevant is the fact that different people's metabolisms and guts react differently to different foods. For me, most of the more empty calories don't even seem relevant, due to my Crohn's accelerating the process a bit. Even in less extreme cases, I'm sure there can be parallels. | ||
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theJob
272 Posts
On September 19 2012 11:25 ieatkids5 wrote: not too sure about the blood sugar thing. i meant that your source of foods determine how good your nutrient intake amount and ratios are. if you're getting a good amont and ratio of all the nutrients you need, then your quality of foods must by definition be good as well. Ok I get what you ment and I kinda agree. However for getting the right ratios down I find it easier to just eat junkfood to get up to my caloric goal and then correct the ratios by drinking protein shakes or stuff like low fat quark. But I sometimes doubt this method because as far as i know the body needs to have a stady supply of carbs to be in an anabolic state and junkfoods tend to have very fast digesting sources of carbs making ones bloodsugarlevels very uneven throughout the day. Then again, it takes several hours to digest a large meal, even if its junk food.... | ||
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ieatkids5
United States4628 Posts
On September 19 2012 12:03 theJob wrote: Ok I get what you ment and I kinda agree. However for getting the right ratios down I find it easier to just eat junkfood to get up to my caloric goal and then correct the ratios by drinking protein shakes or stuff like low fat quark. But I sometimes doubt this method because as far as i know the body needs to have a stady supply of carbs to be in an anabolic state and junkfoods tend to have very fast digesting sources of carbs making ones bloodsugarlevels very uneven throughout the day. Then again, it takes several hours to digest a large meal, even if its junk food.... the "good nutrient amount/ratio" im talking about isn't just calories and proteins. it's also minerals, vitamins, omega 3 oils, fiber, antioxidants, etc. | ||
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theJob
272 Posts
On September 19 2012 13:33 ieatkids5 wrote: the "good nutrient amount/ratio" im talking about isn't just calories and proteins. it's also minerals, vitamins, omega 3 oils, fiber, antioxidants, etc. One thing doesn't exclude the other– as far as omega 3, vitamins and fibers it's pretty easy to get a healthy amount per day. I take a couple omega 3 pills in the morning and eat a couple of fruits per day. I also make sure that most oats, bread and pasta I eat is wholegrain. Antioxidants, I've never kept track of but I'd wager that if a person eats too little of those but have their daily calorie intake and macronutrition-ratio under control – they'd be more healthy than most people. So my question still stands – is it detrimental for musclegrowth if one eats "junkfood" each day but compensate with protein / carb supplements or foods to correct their macronutritional ratio? I personally have no idea and so far you are yet to convince me that it's bad. | ||
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ShadeR
Australia7535 Posts
+ Show Spoiler + Sunday: Chest and Triceps. Monday: Shoulders. Tuesday: Back and Biceps. Wednesday: Rest. Thursday: Chest and Triceps. Friday: Legs and Abs Saturday: Rest I am satisfied with my training intensity and feel like I am making pretty good strength gains. After all I'm in the honeymoon period period where new lifters are meant to gain like heck. My question basically is given my height 5'11" (180cm) and weight 165lbs (74kg). What sort of benchmark numbers should i be aiming for? I know that i shouldn't be making it a "competition" but i just want to make sure that i actually am progressing as opposed to just thinking i am. | ||
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GuiltyJerk
United States584 Posts
On September 19 2012 22:47 ShadeR wrote: Started to take my lifting more serious 4 weeks back and i've been following this 5 day split quite consistently. Feel free to comment on it. + Show Spoiler + Sunday: Chest and Triceps. Monday: Shoulders. Tuesday: Back and Biceps. Wednesday: Rest. Thursday: Chest and Triceps. Friday: Legs and Abs Saturday: Rest I am satisfied with my training intensity and feel like I am making pretty good strength gains. After all I'm in the honeymoon period period where new lifters are meant to gain like heck. My question basically is given my height 5'11" (180cm) and weight 165lbs (74kg). What sort of benchmark numbers should i be aiming for? I know that i shouldn't be making it a "competition" but i just want to make sure that i actually am progressing as opposed to just thinking i am. 1x bodyweight bench press, 1.5x BW squat and 2x BW deadlift are the numbers I hear thrown around more often than not as a way to indicate progress | ||
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Xiphos
Canada7507 Posts
On September 19 2012 22:47 ShadeR wrote: Started to take my lifting more serious 4 weeks back and i've been following this 5 day split quite consistently. Feel free to comment on it. + Show Spoiler + Sunday: Chest and Triceps. Monday: Shoulders. Tuesday: Back and Biceps. Wednesday: Rest. Thursday: Chest and Triceps. Friday: Legs and Abs Saturday: Rest I am satisfied with my training intensity and feel like I am making pretty good strength gains. After all I'm in the honeymoon period period where new lifters are meant to gain like heck. My question basically is given my height 5'11" (180cm) and weight 165lbs (74kg). What sort of benchmark numbers should i be aiming for? I know that i shouldn't be making it a "competition" but i just want to make sure that i actually am progressing as opposed to just thinking i am. Hey how much do you spend on each of those muscle groups? 30 minutes of Shoulder exercise sounds brutal to me. | ||
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TheAura
96 Posts
On September 19 2012 23:30 GuiltyJerk wrote: 1x bodyweight bench press, 1.5x BW squat and 2x BW deadlift are the numbers I hear thrown around more often than not as a way to indicate progress Would all of those be a 1 rep max? Im always confused when i hear people say things such as "i bench 250lbs".. are the generally refering to 1RM, because that is what i am lead to assume.. | ||
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ShadeR
Australia7535 Posts
On September 19 2012 23:30 GuiltyJerk wrote: 1x bodyweight bench press, 1.5x BW squat and 2x BW deadlift are the numbers I hear thrown around more often than not as a way to indicate progress Thanks. Those look pretty realistic and achievable. I know everyone should go at their own pace but is there some sort of time frame? Also are those numbers for 1RM? 4 weeks in i am pressing 75% of my BW with a 10x6 routine. Squats lagging hella hard at 65% of BW at 5x8-10. DL's seem ok. Just yesterday i popped out 2 ugly reps of 100kg (1.35x BW) On September 19 2012 23:44 Xiphos wrote: Hey how much do you spend on each of those muscle groups? 30 minutes of Shoulder exercise sounds brutal to me. I don't know how effective or popular dedicated shoulder days are my delts are close to nonexistent and left lags far behind the already shitty right. atm i am shoulder pressing 16kg (perhand) for 10x8 and for the last 4 sets I shit you not my left is literally 2/3 reps behind the right. After that i go do 4 sets of machine shoulder press. Then 4 sets of overhead press. Then 3/4 sets of lateral raises. And finish with 3/4 sets of rear delt flies. Looking at what I've typed i seems i spend a fuck ton of time in the gym... | ||
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Xiphos
Canada7507 Posts
I like doing full body workout to stimuate every part of me but so far its burning me out like nobody`s business. I think I need to segregate the parts so they heal properly so I`m able to tackle the next task. Oh man I have a gym membership but I`m not even using it to my advantage. | ||
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ShadeR
Australia7535 Posts
On September 17 2012 19:36 Malinor wrote: When I discovered Deadlifts and Squats, I just did 3 sets of 8 for both exercies back to back with something like 60kg on both exercises. 10 minutes after I was finished I was so dizzy, I couldn't even walk a straight line anymore. I didn't recover for two days (I was completely out of shape back then, but still). You gotta really ease into it, heavy deadlifts are just killer (and if you have never done them before, everything qualifies as heavy). I'm in my 4/5th week of squatting. Still takes 5/6 days for quads and hams to recover lol. | ||
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