On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Think this should go in another thread, but you should just care about getting enough protein per day (e.g. 1g per pound of body weight). The timing of protein intake and use of whey isolate after working out isn't going to make a difference unless you're an experienced professional bodybuilder (but even then it's questionable).
Okay. I will just add more meat to my meals. I was skeptical of protein supplements because I lift with people who weight around 50 pounds more than me that use protein supplements and I still out lift them. Never seemed like it beat working harder.
On March 25 2013 07:23 autoexec wrote: Okay. I will just add more meat to my meals. I was skeptical of protein supplements because I lift with people who weight around 50 pounds more than me that use protein supplements and I still out lift them. Never seemed like it beat working harder.
Protein supplements are exactly as it says: Supplements. You don't need it, you don't have to use it. It's purely supplementation.
Examples:
1) You don't have that much time and want decent meals anyway, on the fly. You grab protein powder + oatmealpowder + whole milk and make a proper meal from that 2) You are a student and super poor, you have to hit 200g of proteins a day. Whey protein is an extremely cheap protein supplementation, especially the lesser refined ones with more carbs in it. 3) the BCAA and EAA's in whey protein are far superior than any type of meat you can eat, around your workout. Whey protein is absorbed within your body as quickly as 15 minutes after drinking it, whereas other proteins have to be digested first. It's handy when you need the proteins. 4) You could eat 500ml pot cheese or grab 400ml milk +40g whey protein and get 55g of cassein protein before bed, I know which one I'd prefer !
You don't have to use it to grow, you can get anything from food (just like vitamins, minerals, omegas etc) BUT it's handy, cheap and good for you.
You talk about supplements like it's AAS or something, it's just supplements. The proteins in milk are 80% cassein and 20% whey protein if I recall correctly, so if you drink milk, you're eating the exact same proteins as you would get from supplementation.
On March 25 2013 00:18 sJarl wrote: What are you planning on competing in Adel and what articular problems have you had? Just wondering why it is too dangerous for you to do CJ's and Snatches.
I'd say it is going to take quite some time to reach your goals on a cut but a maintenance diet would at least what you are going to need if you plan on packing on some muscle.
gl&hf!
I've had (and still have) chronic arthritis. I feel like CJ's and snatches are too dangerous for everyone, and since I have a rather weak bone structure... I stay away from those two. I'm already very leery of deadlifts, actually.
And Deadeight's right, I'm planning on competing in MMA and Chinese Boxing (Sanda). Or at least, I'd like to and will do what I can to do so. Not sure if it'll be possible though. Also, there's a 66kg weight class for powerlifters, even though I'm not sure about its name. Could be worth giving it a shot in a couple years. I would've also loved to compete and represent my University, but there are no sports I love/am good enough at.
About my goals, it sure will take some time, especially on a cut, but I won't be cutting forever. As soon as I reach about 65kgs, I'll stop cutting and will resume eating 3-4000cal/day (I'd need to calculate the exact amount I need to maintain that body weight considering how much I'll be working out at that moment etc).
Well, gotta go eat a lil' something before my 3-hour Sunday evening workout! (1 hour of cardio + 2 hours weightlifting)
See y'all!
I may just be naive but it seems really odd you're leery of olympic lifting yet compete in MMA... no?
I don't compete yet but I should start six to twelve months from now (even though my absolute priority right now is graduating). Not much can happen to you while competing in MMA (besides a broken nose and various flesh wounds). But olympic lifting can put huge amounts of stress on the spine, and a wrong movement can mean the end of everything sports related in your life forever, and like I said, my joints are weaker than they should be (even though working out really strengthened them, I still don't feel comfortable doing many things most people have no trouble doing).
The workout I did tonight was great. I just hope that not too much catabolism happened, since I'd had maybe 700cal since this morning. Had more now, though (protein shake, ...).
Why do you guys prefer splitting your body in several parts (and having like a chest/leg day, then a back day, etc) over a split routine with days exclusively for upper body and other exclusively for lower body (I usually include abs and traps with lower body because I never have enough time to do those exercises properly on upper body days) ?
We actually recommend for the most part that people do full-body routines if they are beginners. Hitting the whole body 3x/week in 3 visits is better than hitting everything 2x/week in 4 visits, if you can make progress either way, right?
For more advanced lifters, that's not practical and then you move on to splits. Upper lower is a solid one, but I personally think it's too much to do squats AND deadlifts in one day... just takes too much out of me, so I like push/pull - same frequency, still get the increase in volume, and I don't have to squat and deadlift on one day. If you move the legs to a separate day you have push/pull/legs - or the "chest+tri/back+bi/Legs" split that's so common. I don't like that because it has all the negatives of upper lower and of push/pull, but less of the positives of either. some people love it, idk.
A lot of the lifters you see here aim to compete in powerlifting, or are trying to get stronger at a particular weight. In that case it makes sense to focus a day around deadlift (and other things that make you better at deadlift) another day around squat, etc. - that can start to look like a split, even if it's not necessarily that way.
Anyway, what I'm trying to say here is that your routine depends on where you are in your training career, and what your goals are.
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Probably belongs in the Q&A thread, or maybe the nutrition thread?
If dinner (or whatever the next meal is) is going to be sometime in the next two or three hours after the workout, it won't make any difference. if it's going to be later than that, it makes some tiny difference, but not anything noticeable, and not anything you should be concerned over. Use supplements if you can get enough protein from food, and don't bother with it otherwise.
Edit:
Going to update the OP with new goals posts later tonight because I know I missed a few. Post your updates and I'll get them in there too!
today's workout 5min warmup run db deadlift 2x5 124lbs. moved up to using a 50lb and a 12lb dumbbell in each hand. finished 2x5 without much trouble. will go for 130lbs next. pullups - 3x4, failed last set's last 2 reps. lost some strength and gained a few pounds. gotta work on pullups more. db ohp 3x3 35lbs. going from 30lb dbs to 35lb dbs is a huggeeeee jump. i could do 5x5 30lb, but only did 3x3 35lb. will stay at 35lbs until i can get to 5x5. pistols 2x3, left leg only. still needs work. i cant get all the way down without stabilizing on a bench with my left hand. right leg is fine, so ill do those every other workout to let my left leg catch up. 3x5 leg lifts
On March 25 2013 00:18 sJarl wrote: What are you planning on competing in Adel and what articular problems have you had? Just wondering why it is too dangerous for you to do CJ's and Snatches.
I'd say it is going to take quite some time to reach your goals on a cut but a maintenance diet would at least what you are going to need if you plan on packing on some muscle.
gl&hf!
I've had (and still have) chronic arthritis. I feel like CJ's and snatches are too dangerous for everyone, and since I have a rather weak bone structure... I stay away from those two. I'm already very leery of deadlifts, actually.
And Deadeight's right, I'm planning on competing in MMA and Chinese Boxing (Sanda). Or at least, I'd like to and will do what I can to do so. Not sure if it'll be possible though. Also, there's a 66kg weight class for powerlifters, even though I'm not sure about its name. Could be worth giving it a shot in a couple years. I would've also loved to compete and represent my University, but there are no sports I love/am good enough at.
About my goals, it sure will take some time, especially on a cut, but I won't be cutting forever. As soon as I reach about 65kgs, I'll stop cutting and will resume eating 3-4000cal/day (I'd need to calculate the exact amount I need to maintain that body weight considering how much I'll be working out at that moment etc).
Well, gotta go eat a lil' something before my 3-hour Sunday evening workout! (1 hour of cardio + 2 hours weightlifting)
See y'all!
I may just be naive but it seems really odd you're leery of olympic lifting yet compete in MMA... no?
I don't compete yet but I should start six to twelve months from now (even though my absolute priority right now is graduating). Not much can happen to you while competing in MMA (besides a broken nose and various flesh wounds). But olympic lifting can put huge amounts of stress on the spine, and a wrong movement can mean the end of everything sports related in your life forever, and like I said, my joints are weaker than they should be (even though working out really strengthened them, I still don't feel comfortable doing many things most people have no trouble doing).
The workout I did tonight was great. I just hope that not too much catabolism happened, since I'd had maybe 700cal since this morning. Had more now, though (protein shake, ...).
Why do you guys prefer splitting your body in several parts (and having like a chest/leg day, then a back day, etc) over a split routine with days exclusively for upper body and other exclusively for lower body (I usually include abs and traps with lower body because I never have enough time to do those exercises properly on upper body days) ?
Olympic lifting is an exceedingly safe sport. super super safe. It's very hard to hurt yourself because worse comes to worse and feel like anything hurts you just drop the bar and get out of the way. Any sort of proper heavy lifting is going to put stress on your spine, which is not a bad thing. Your spine is built to support weight so as long as you keep proper form there's no worries. It will also make your spine stronger which will help you in MMA and life in general.
You can always move out of the way during an Olympic lift, despite how dodgey they look.
Helps that they're generally trained in very low reps as well so you don't get exhausted during a set. Like with deadlift, I once was grinding out a rep and it slipped out of my left hand, ended up with me falling over backwards with the 200kg bar down on top of me (shins still vertical), luckily all I got was two bruised quads (and pride). Super safe though. I don't know anyone who has gotten injured from lifting, can't say the same for "safe" stuff like football (soccer) though, I've never understood how they get so many injuries, more than rugby.
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Honestly, probably no one in the world knows this for sure. Just do what feels better to you.
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Honestly, probably no one in the world knows this for sure. Just do what feels better to you.
A protein shake is liquid so it should be absorbed faster I think. Either way the difference is neglectible, focus on sleep and hitting your macros (things that actually DO make a difference).
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Honestly, probably no one in the world knows this for sure. Just do what feels better to you.
A protein shake is liquid so it should be absorbed faster I think. Either way the difference is neglectible, focus on sleep and hitting your macros (things that actually DO make a difference).
The protein isnt absorbed quicker just because it is mixed with a liquid, that has nothing to do with it. Whey protein is simply a protein that is broken down quickly, but a casein shake for example is metabolized very slowly. It is only the type of protein that matters.
I don't think protein timing matters much at all. Aslong as you eat enough protein during the first 24 hours after working out, you should be fine. Unless you are injecting insulin and growth hormones or something, then it might.
I remember reading somewhere that deadlifting with narrow stance/narrow grip is advantageous in that it slightly reduces the distance you need to pull the bar to achieve full lockout. I've been doing that for a couple months now, and it has always felt...awkward, like I'm giving up crucial leverage by pulling that way. Widened stance and grip for my PR attempt, and it felt SO much better - I think I'm going to just stick with that form, even though I might have to pull a longer distance.
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Honestly, probably no one in the world knows this for sure. Just do what feels better to you.
A protein shake is liquid so it should be absorbed faster I think. Either way the difference is neglectible, focus on sleep and hitting your macros (things that actually DO make a difference).
The protein isnt absorbed quicker just because it is mixed with a liquid, that has nothing to do with it. Whey protein is simply a protein that is broken down quickly, but a casein shake for example is metabolized very slowly. It is only the type of protein that matters.
I don't think protein timing matters much at all. Aslong as you eat enough protein during the first 24 hours after working out, you should be fine. Unless you are injecting insulin and growth hormones or something, then it might.
That's not true.
Liquids are digested faster than solids because there are less steps required in their digestion. Whey is digested faster than casein because it's chemical structure allows it to be digested more easily and to pass through membranes more quickly.
whey is also not "fast absorbing" - it's only absorbed at a rate of something like 7grams per hour.... it's just "fastER" than casein which absorbs at something like 3g/hour.
On March 25 2013 06:49 autoexec wrote: Will taking whey isolate after a workout and having a smaller dinner afterwards be better for building lean muscle than just having a larger dinner and no protein after the workout? Or will it not make much of a difference?
Honestly, probably no one in the world knows this for sure. Just do what feels better to you.
A protein shake is liquid so it should be absorbed faster I think. Either way the difference is neglectible, focus on sleep and hitting your macros (things that actually DO make a difference).
The protein isnt absorbed quicker just because it is mixed with a liquid, that has nothing to do with it. Whey protein is simply a protein that is broken down quickly, but a casein shake for example is metabolized very slowly. It is only the type of protein that matters.
I don't think protein timing matters much at all. Aslong as you eat enough protein during the first 24 hours after working out, you should be fine. Unless you are injecting insulin and growth hormones or something, then it might.
That's not true.
Liquids are digested faster than solids because there are less steps required in their digestion. Whey is digested faster than casein because it's chemical structure allows it to be digested more easily and to pass through membranes more quickly.
whey is also not "fast absorbing" - it's only absorbed at a rate of something like 7grams per hour.... it's just "fastER" than casein which absorbs at something like 3g/hour.
Protein power does not dissolve in water. At no point does the powder become a liquid. Whey is fast absorbing, because almost all the other proteins absorb slower.
EPT
!
