Author Topic: The Gym/Nutrition Thread  (Read 183826 times)

October 02, 2012, 04:48 PM #0

Dark_daku89 Offline

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Seeing as we can't get our own section on here (mods :unamused:) thought I would open this thread up for any gym talk, advice or workout/ nutrition help. Let's keep it productive!

I'm going to post all the articles I find here

Protein Info
http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/  <-------- How much protein should you get?
http://www.ncbi.nlm.nih.gov/pubmed/19589961 <--------- Protein and its physiological effects on muscle synthesis.
http://www.nutritionandmetabolism.com/content/5/1/8 <----------------------- A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
http://www.nutritionandmetabolism.com/content/9/1/91/abstract <------------- A constant, smaller supply of protein better for muscle synthesis

Carbohydrates Info
http://www.jacn.org/content/28/4_Supplement_1/455S.long <-------- Carbohydrates and burning fat? What your pre-workout meal so consist of
http://bjsm.bmj.com/content/40/11/900.full <---------- Post-workout carbohydrates and their importance.



Fats Info
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257626/ <-------- Omega 3 and potential benefits of fighting obesity


Other Supplements Info
http://www.nlm.nih.gov/medlineplus/ency/article/002399.htm<------- Vitamin information
http://www.ncbi.nlm.nih.gov/pubmed/20439549 <----------------------- Omega 3 Fatty Acids and the possible role of anti-depression
http://europepmc.org/abstract/MED/20479615/reload=2 <---------------------- Role of Beta-Alanine in muscle exercise performance
http://www.jissn.com/content/6/1/6#sec5 <------------------------ A study showing why Creatine Ethyl Ester doesn't work
http://www.jissn.com/content/4/1/6 <-------------------------- Creatine Monohydrate, and why it's better
http://www.ncbi.nlm.nih.gov/pubmed/19352063 Branched chain amino acid (BCAA) supplementation

Exercise/Workout Info


Novice Training
http://www.bodybuilding.com/fun/workout/muscle-groups.html <------------- Workouts organized by Muscle Groups!
http://stronglifts.com/ <-------- 5x5 Workout routine
http://www.bodybuilding.com/fun/bbinfo.php?page=BeginnerWorkoutPrograms  <------------ Beginner workout programs
http://www.bodybuilding.com/fun/workout/programs.html   <-------------- Workout Program Database- Scroll down to see different types of workouts you can do
http://www.bodybuilding.com/fun/wotw10.htm <------------------------ Resistance Band Exercises
http://stronglifts.com/how-deep-should-you-squat-anyway/ <------------------------ Squats 101
http://www.bodybuilding.com/fun/amanda-latona-fitness-360-training.html <--------------- Women's training program



Advanced Training
http://www.bodybuilding.com/fun/steel-wheels.html <------------------ Kai Greene's Leg workout
http://www.bodybuilding.com/fun/hardgainer-helper-10-training-and-nutrition-tips.html <--------------------- Hardgainers Look here!!!!
http://www.bodybuilding.com/fun/hardgainer-muscle-building-1-nutrition.htm <-----------------------Hardgainers Look here!!!! P2
http://www.simplyshredded.com/bulking-guide.html <--------------------- Bulking Guide
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html <--------- The ultimate cutting plan
http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html  German Volume Training
http://www.elitefitness.com/forum/weight-training-weight-lifting/westside-barbell-basic-template-469668.html <------Westside Barbell Training
http://www.bodybuilding.com/fun/body-transformation-jeff-looked-up-to-the-last-action-hero.html <----------- Jeff Seid Workout

Overall Health Info/ Interesting Articles
http://health.discovery.com/centers/heart/basal/basal.html)  <-------- Calculate BMR (basal metabolic rate) here
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453637/ <-------- Interesting read on fastfood and it's neurological effects
http://www.brianmac.co.uk/esource.htm <----------------- Respiratory Exchange and the type of energy source your body uses during exercise
http://circ.ahajournals.org/content/91/2/580.full  <---------------------- Exercise standards and the physiology of what happens during exercise
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831987/ <---------------------- Link between sleep deprivation and weight gain (obesity)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/ <---------------------- Nutrition and Depression, A Major Link


Disclaimer: I do not endorse or make profit off of any of these sites. This is for informative purposes only, and will not be held responsible for personal injury.
Last Edit: February 02, 2013, 09:13 AM by Dark_daku89
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    The Gym/Nutrition Thread
    « on: October 02, 2012, 04:48 PM »

    October 02, 2012, 04:56 PM #1

    Faken Offline

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    Quick question for you Chris, how often do you take protein shakes? When do you take them during the day? Is there a difference of how many your taking on your bulking stage?
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      October 02, 2012, 07:09 PM #2

      Dark_daku89 Offline

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      Originally posted by Faken
      Quick question for you Chris, how often do you take protein shakes? When do you take them during the day? Is there a difference of how many your taking on your bulking stage?

      Because I'm in school for most of the day, I take a protein shake 4 times a day, including my post workout shake. I usually take the shakes once in the morning, once 1.5 hours before lunch, after my workout and casein at night. 
      People say that this is way too much, but I need to meet my macro's and being in class 7 hours during the day, its easy for me.

      For my bulk, my caloric intake is around 4000 calories, which is around ~ 350 grams protein, 400 carbs, and 100 fats.





      This is a very good article about protein intake...

      http://spotmebro.com/layne-norton-phd-on-protein-how-much-and-how-often/
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        October 02, 2012, 08:32 PM #3

        Murderjetz Offline

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        I personally believe supplements are not needed. If you're a serious professional bodybuilder, then sure go for it, it's not gonna hurt.  But there are guys who get right jacked without supplements. I actually asked my doctor about this once (even though doctors might not have much experience with bodybuilding (and I'm by no means a bodybuilder) but he's still a doctor) and he said Meat and dairy already have enough protein for gaining mass.  And I also found out from a dentist that a very high protein intake somehow alters your saliva in a way that causes teeth staining, apparently.
        I think it's more about working out hard and efficiently, although I'm more into general fitness than size.  But you will get bigger without supplements if you just push yourself.

          October 02, 2012, 09:10 PM #4

          Dark_daku89 Offline

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          To the average person that wants to stay in shape, than yes, I totally agree that a healthy diet is sufficient. However, pushing yourself as hard as possible in the gym without replenishing what you have lost in the workout ( most importantly carbs and proteins) will net you nothing. That's why it's important to have a sound diet mixed with healthy carbs, proteins and fats in order to rebuild what you have broke down.

          I just personally find it easier to get it in shake form because being in Chiropractic school, I don't get much time to cook things, or I'd get all of my macro's from whole foods.

          The staining of the teeth I've never heard of, but will research into it and see if I can find any articles on pubmed.

           
          Protein Article and Muscle protein synthesis...

          http://www.ncbi.nlm.nih.gov/pubmed/19589961

           
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            October 02, 2012, 10:46 PM #5

            s-low Offline

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            I was always told that after a certain amount of grams of protein (I wanna say 24 grams.... don't hold me to that) and your body just flushes it out and doesn't absorb it properly. That's why I only take one protein shake, always post work-out. Lately I've been in badd habits, like eating and sleeping terrible, and only taking my creatine or protein on gym days and skipping off days. Need to change that ASAP.

            Glad someone started this thread, I've been seriously working out for 7 months now and have never felt better. Doing my 5x5's now, going to start a dirrrrrty winter bulk.

              October 02, 2012, 11:14 PM #6

              firelizard Offline

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              Originally posted by s-low
              I was always told that after a certain amount of grams of protein (I wanna say 24 grams.... don't hold me to that) and your body just flushes it out and doesn't absorb it properly. That's why I only take one protein shake, always post work-out.

              Read the article Chris posted at 7:09, it's directly related to this.

                October 02, 2012, 11:37 PM #7

                Faken Offline

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                Love that 5x5 workout.. I told Flemith about this workout..
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                  October 03, 2012, 08:27 AM #8

                  Murderjetz Offline

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                  Originally posted by firelizard
                  Read the article Chris posted at 7:09, it's directly related to this.

                  There's all sorts of unreliable and contradictory information on the web regarding supplements and fitness. Even in magazines. I always take them with a grain of salt, as should everyone.

                  Ken/s-low, share this 5X5 workout!
                  Last Edit: October 03, 2012, 08:36 AM by Murderjetz

                    October 03, 2012, 08:33 AM #9

                    Dark_daku89 Offline

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                    Originally posted by Murderjetz
                    There's all sorts of unreliable and contradictory information on the web regarding supplements and fitness. Even in magazines. I always take them with a grain of salt, as should everyone.

                    Ken/Flemith, share this 5X5 workout!

                    Not when the information is backed by research, and references to different studies that were published are listed on the bottom of his article.  Layne Norton is one smart guy, he's constantly  doing research related to sports nutrition.
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                      October 03, 2012, 10:03 AM #10

                      Murderjetz Offline

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                      Originally posted by Dark_daku89
                      Not when the information is backed by research, and references to different studies that were published are listed on the bottom of his article.  Layne Norton is one smart guy, he's constantly  doing research related to sports nutrition.

                      Yeah that article does seem pretty legit. I'm just always a little skeptical about these things in general. While studies are good, they're still not bulletproof.  I think they should be taken more as suggestions rather than absolute scientific fact.
                      However, the U of M is currently doing a study on the effectiveness of protein supplements with workouts. I would be interested in seeing those results if I knew where to find them.

                        October 03, 2012, 10:11 AM #11

                        firelizard Offline

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                        It's article about nutrition science written by a doctor of nutrition science... but ok, yes, it's good to have multiple sources.

                          October 03, 2012, 10:45 AM #12

                          AWDSOME

                          Originally posted by s-low
                          I was always told that after a certain amount of grams of protein (I wanna say 24 grams.... don't hold me to that) and your body just flushes it out and doesn't absorb it properly.

                          My trainer told me that if you're taking in lots of protein and not drinking enough water your body just flushes it out. Lots of water is key!

                          And it's not like protein is steroids. It's good for your body whether you work out or not. Especially with how lacking in nutrients and whole foods a majority of people's diets are. It's not easy to get all that you need from food alone, hence why vitamins and shakes are beneficial.

                            October 03, 2012, 11:08 AM #13

                            Faken Offline

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                            People are always thinking of protein.. Don't forget about the importance of Vitamin C as well.
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                              October 03, 2012, 11:20 AM #14

                              Murderjetz Offline

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                              Originally posted by AWDSOME
                              Especially with how lacking in nutrients and whole foods a majority of people's diets are. It's not easy to get all that you need from food alone, hence why vitamins and shakes are beneficial.

                              If your diet is lacking nutrients, I believe that you shouldn't try to fix it with vitamin pills, you should instead  just change your diet. I'm not a clean eating freak or anything but you should be able to get all of the nutrients you need from normal food.

                                October 03, 2012, 11:40 AM #15

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                                I've never heard of Protein staining teeth.
                                I'll check with the 3 Dentists here and see what they have to say about it.

                                  October 03, 2012, 11:44 AM #16

                                  Dark_daku89 Offline

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                                  I agree 100%   with you. The thing is, with todays society being so busy, many people don't their essential vitamins that they need. But if one can get adequate supplies of essential vitamins, then all the power to them. I have yet to meet anyone that does this though.
                                  A little info about vitamins. There are two sub groups of vitamins: essential and non essential vitamins. Non essential vitamins are produced by the body and therefore shouldn't be needed. An example of this is vitamin D.

                                  Here's a decent site for vitamin information http://www.nlm.nih.gov/medlineplus/ency/article/002399.htm
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                                    October 03, 2012, 12:11 PM #17

                                    SavageTaco Offline

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                                    I rely on supplements for a lot of things (Protein intake, vitamins...etc) I try to eat as much whole foods as i can....but I have such a busy schedule that cooking that much all the time gets daunting (for me anyway)...plus I've gone from 165 to 220 with what Ive been doing, so they do work (this of course has taken me years to do) all natural. Rule of thumb with protein (as many know) you need at least 1 gram per lb of body weight, most will try for more when bulking. For me trying to hit 220 grams just with food is a bit of a bit**, so thats were a couple shakes or more come in handy. 

                                    I've done 5x5's with good success vvvvv Great site (stronglifts 5x5)

                                    http://stronglifts.com/

                                    I'm currently onto the Westside Barbell method, and it seems to be good....a change of pace if nothing else. This is not for a beginner though, i would suggest at least a year of lifting serious before trying it, just to make sure your form is spot on.   
                                    Last Edit: October 03, 2012, 12:15 PM by SavageTaco
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                                      October 03, 2012, 12:23 PM #18

                                      SavageTaco Offline

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                                      Where does everyone lift at?? Myself i go to the gym at work (pretty sweet since i can drop weights  and has a power rack, which is where 90 percent of my exercises are.
                                      Evo 9 aka "The Grinch" pump gas warrior
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                                        October 03, 2012, 12:32 PM #19

                                        Murderjetz Offline

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                                        Originally posted by SavageTaco
                                        Where does everyone lift at?? Myself i go to the gym at work (pretty sweet since i can drop weights  and has a power rack, which is where 90 percent of my exercises are.

                                        Where do you work?

                                        I go to the U of M gym. It's not nice but I'm already at school every weekday anyway, and it's cheap.

                                          October 03, 2012, 12:47 PM #20

                                          Dark_daku89 Offline

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                                           When I'm in town, i workout at the south ymca.
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                                            October 03, 2012, 12:51 PM #21

                                            Vince Offline

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                                            I'm starting to get the itch to go back to the gym... This thread hasn't motivated though, I just know that for every 30ish pounds you lose, guys gain an 1" haha

                                            I've always been curious of lifting, and the idea of burning fat and building muscles at the same time sounds kick ass...I'm definitely going to read more about that.
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                                              October 03, 2012, 01:23 PM #22

                                              Dark_daku89 Offline

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                                              Originally posted by Decrypter
                                              I'm starting to get the itch to go back to the gym... This thread hasn't motivated though, I just know that for every 30ish pounds you lose, guys gain an 1" haha

                                              I've always been curious of lifting, and the idea of burning fat and building muscles at the same time sounds kick ass...I'm definitely going to read more about that.

                                              what kind of motivation are you looking for? The idea of gaining muscle and burning fat is simple. The higher the muscle mass you carry, the more calories they need for everyday function, therefore increasing your basal metabolic rate (which you can calculate here http://health.discovery.com/centers/heart/basal/basal.html)
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                                                October 03, 2012, 01:32 PM #23

                                                Vince Offline

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                                                Originally posted by Dark_daku89
                                                what kind of motivation are you looking for? The idea of gaining muscle and burning fat is simple. The higher the muscle mass you carry, the more calories they need for everyday function, therefore increasing your basal metabolic rate (which you can calculate here http://health.discovery.com/centers/heart/basal/basal.html)
                                                I just don't want to have a gut haha
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                                                  October 03, 2012, 02:05 PM #24

                                                  Dark_daku89 Offline

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                                                  Interesting Articles about fast food and neurological pathways related to uncontrollable binging.

                                                  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453637/
                                                  Chiropractor at Osborne Chiropractic Office

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                                                    The Gym Thread
                                                    « Reply #24 on: October 03, 2012, 02:05 PM »