Stay/Get Back In Shape.... Vol 2.0

[in yo nostril]

durden, any credible research that says protein is useless before a workout?

 

[alhubley]

I'm not saying I agreed with the whole article I didn't even read it all. I also agree that whole food is better than shakes in the majority of cases. You simply stated it was totally useless which isn't true. Even if all I got from it was the mental edge that's still something therefore it's not totally useless. Had you said it's not necessary I could see your point. If you have just eaten recently then no it's not necessary. If it's been awhile since eating then IMO it's better to take it then not. I'm not on here to argue you do you and I'll do me.

 

[importking]

Originally Posted by IMPORTKING

hey fam, whats your folks opinion on this ?
http://www.gnc.com/produc...d=3523715&cp=3703232

i liked the taste and been rocking with it with the trial size , bought the 3 lb size today . Hesitant on GNC products but I wanted to hear others opinions.

HELP ?

 

[BranchLifestyle]

Originally Posted by IMPORTKING

Originally Posted by IMPORTKING

hey fam, whats your folks opinion on this ?
http://www.gnc.com/produc...d=3523715&cp=3703232

i liked the taste and been rocking with it with the trial size , bought the 3 lb size today . Hesitant on GNC products but I wanted to hear others opinions.

HELP ?

Well, you already bout the 3lb bucket, so you in it for the long haul until you finish lmao.

 

[Bert.]

Originally Posted by In Yo Nostril

durden, any credible research that says protein is useless before a workout?

its worthless. protein is to help aid/heal the muscles after working out. why would you take it before hand when your muscles havent done anything? no point in it.

 

[in yo nostril]

Originally Posted by Zyzz

Originally Posted by In Yo Nostril

durden, any credible research that says protein is useless before a workout?

its worthless. protein is to help aid/heal the muscles after working out. why would you take it before hand when your muscles havent done anything? no point in it.

so you should only ever consume protein after a workout?

i might be wrong but it sounds ridiculous to me, guess i should stop eating eggs for breakfast since my muscles didnt work while i was sleeping.

 

[cubanref]

Hey guys my girl is trying to lose some weight for the summer and I was wondering if I could get some advice. 
She wants to lose about 20-25lbs by June. Just want to know whats a good workout routine or diet for women. She will be working out about 3-4 times a week but she wants to know what are some good foods she can eat to help her reach her goal. She will be cutting out all fast food, soda, sweets and anything else that isn't really good for you for about a month to start. Then we will see what works and gives her the best results and move from there. Also what is realistic in terms of weight loss per week/month? Would 3-4lbs a week/15lbs a month be considered realistic and healthy?  
Any advice would be greatly appreciated 

 

[durden7]

Originally Posted by In Yo Nostril

Originally Posted by Zyzz

Originally Posted by In Yo Nostril

durden, any credible research that says protein is useless before a workout?

its worthless. protein is to help aid/heal the muscles after working out. why would you take it before hand when your muscles havent done anything? no point in it.

so you should only ever consume protein after a workout?

i might be wrong but it sounds ridiculous to me, guess i should stop eating eggs for breakfast since my muscles didnt work while i was sleeping.

No one was claiming that post-exercise is the only time to consume protein.

as for protein before workouts.......ive heard thats even better than after workouts, although its not like you cant do both. i do a scoop of isolate w/water like 45 min before a workout if i havent had a meal in a while and i always get like 50g protein afterwards as well.
With water?  Most of that isnt even being absorbed then.

durden, any credible research that says protein is useless before a workout?
I was commenting on a protein supplement being useless before a workout.  If food is eaten, thats a different story.

I'm not saying I agreed with the whole article I didn't even read it all. I also agree that whole food is better than shakes in the majority of cases. You simply stated it was totally useless which isn't true. Even if all I got from it was the mental edge that's still something therefore it's not totally useless. Had you said it's not necessary I could see your point. If you have just eaten recently then no it's not necessary. If it's been awhile since eating then IMO it's better to take it then not. I'm not on here to argue you do you and I'll do me.
A protein shake before a workout is useless.  It's a waste.  It's a waste of money, calories, scoops.  I personally dont feel as though the mental edge it might provide doesnt equate to it being useful.

P.S.  Not trying to come across as an !%+, but you should have read the entire article before posting it.

 

[in yo nostril]

like i said, any credible research showing a protein supplement is useless before a workout? im not saying you are wrong but to me its all broscience from both sides until i see legit research.

 

[joe camel smooth]

durden take a look at this:

http://www.ergo-log.com/wheypreorpost.html

 

[krazyg]

Hey, Joe. On Keto, what was your daily intake of carbs excluding pre/post workout carbs if you had any. Did you lose much strength on keto? How long did you do it for too? The last time I did keto was last summer. It was the first time I hit single digit bf%, but I looked way too small. I did light cardio after my workouts too though so that might have been counter productive towards maintaining muscle mass while cutting. If you could give more specifics on your CKD cut it would be great. Thanks man. You start cell-tech yet? I've been waiting to see results from it hahaha.

 

[chickhien]

Originally Posted by cubanref

Hey guys my girl is trying to lose some weight for the summer and I was wondering if I could get some advice. 
She wants to lose about 20-25lbs by June. Just want to know whats a good workout routine or diet for women. She will be working out about 3-4 times a week but she wants to know what are some good foods she can eat to help her reach her goal. She will be cutting out all fast food, soda, sweets and anything else that isn't really good for you for about a month to start. Then we will see what works and gives her the best results and move from there. Also what is realistic in terms of weight loss per week/month? Would 3-4lbs a week/15lbs a month be considered realistic and healthy?  
Any advice would be greatly appreciated 

that's great your girl wants to lose weight. tell her it's 90% in the kitchen. http://www.freedieting.co.../calorie_calculator.htm. find that calorie intake she needs to lose weight and stick with it. 20-25 lbs in two months is a lot of weight to drop that quickly. good luck

 

[rhester]

banged 3 Chobani's today, #### is crack...

 

[atlfootballer]

Anybody looking for a great leg workout+HIIT then look up a place that has a Prowler sled, been doing it since about January and its straight grueling

 

[atlfootballer]

Anybody looking for a great leg workout+HIIT then look up a place that has a Prowler sled, been doing it since about January and its straight grueling

 

[durden7]

Originally Posted by JOE CAMEL SMOOTH

durden take a look at this:

http://www.ergo-log.com/wheypreorpost.html

It's funny you posted that because earlier today I read the actual article theyre referring to.

It was a follow-up to a  study in 2000.  Other work theyve done is contradictory to widely accepted ideas in exercise/nutrition.
It's certainly interesting, but i'm still left with more questions than answers from that study.

 

[fullmetal]

Alright I got another question. Say I worked out yesterday, and today I'm resting and my muscles are all sore. Would it be beneficial to drink a protein shake today to help my muscles recover faster or would the effect be so small that it wouldn't really help?

 

[alhubley]

I didn't think the whole article mattered because we were only disagreeing on the pre workout shake. But looking back at it all I agree with the whey shake in the morning I personally do this too. Whey is going to get to you the fastest and while this may not be important to you it is me. I also have a casein shake before bed. This is s slow digesting protein that will work through the night. Again I find this to be important. As far as shakes between meals I eat every 2 hours so I don't need that but if you are only eating 3 times a day it wouldn't hurt. Now Joe camel posted a study proving I was right but that's not good enough either. Your mind is set and that Is fine. Id still like to see your source saying it's totally useless though. Post it up when you get time. I myself have done both ways and know first hand which works better. Have you even tried it?

 

[cubanref]

Originally Posted by chickhien

Originally Posted by cubanref

Hey guys my girl is trying to lose some weight for the summer and I was wondering if I could get some advice. 
She wants to lose about 20-25lbs by June. Just want to know whats a good workout routine or diet for women. She will be working out about 3-4 times a week but she wants to know what are some good foods she can eat to help her reach her goal. She will be cutting out all fast food, soda, sweets and anything else that isn't really good for you for about a month to start. Then we will see what works and gives her the best results and move from there. Also what is realistic in terms of weight loss per week/month? Would 3-4lbs a week/15lbs a month be considered realistic and healthy?  
Any advice would be greatly appreciated 

that's great your girl wants to lose weight. tell her it's 90% in the kitchen. http://www.freedieting.co.../calorie_calculator.htm. find that calorie intake she needs to lose weight and stick with it. 20-25 lbs in two months is a lot of weight to drop that quickly. good luck

Thank you kind sir 

 appreciate man 

 

[chewtoy112]

Any of the other trainers in here FMS certified?

 

[itzbooranss]

As promised, here's my new Keto-inspired diet and new workout regimen that was influenced by Scott Herman:

Keto-inspired Diet:

Breakfast

2 TBSP Organic All Natural Peanut Butter

200 calories

15 g fat

7 g carbs

9 g protein

3 Hard Boiled Eggs

240 calories

15 g fat

3 g carbs

21 g protein

1 Canned Tuna OR Chicken Breast

60 calories

1g fat

0 g carbs

13 g protein

Snack (Pre-Workout)

1 scoop ON Whey Protein

130 calories

1.5 g fat

4 g carbs

24 g protein

1/4 cup of Kirkland Almonds

170 calories

15 g fat

5 g carbs

6 g protein

Snack (Post-Workout)

1 scoop ON Whey Protein

130 calories

1.5 g fat

4 g carbs

24 g protein

Lunch 

1 Canned Tuna OR Chicken Breast

60 calories

1g fat

0 g carbs

13 g protein

2 TBSP Organic All Natural Peanut Butter

200 calories

15 g fat

7 g carbs

9 g protein

Dinner

2 TBSP Olive Oil

240 calories

28 g fat

0 g carbs

0 g protein

1 4 oz. Kirkland Chicken Breast

110 calories

1.5 g fat

0 g carbs

25 g protein

3/4 cup of Kirkland Normandy Veggies

35 calories

0 g fat

6 g carbs

2 g protein

Snack 

1 scoop ON Whey Protein

130 calories

1.5 g fat

4 g carbs

24 g protein

TOTAL

1800 Calories

96 g fat

44 g carbs

170 g protein

Since I'm 5'7" and 148 pounds my maintenence calorie intake should be around 2200-2500 calories a day. The diet I have going now is well within the -500 calorie recommended for losing fat/weight.

My Workout Regimen:

Day 1 - Chest

Barbell/Dumbbell Flat Bench Press

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Dumbbell Incline Bench Press

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Machine Chest Flyes

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Upright Cable Flyes

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Chinups superset to Chest Dips

3-4 sets

10-12 reps

Dumbbell Chest Pullovers

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Cardio

HIIT for 20-25 minutes

Day 2 - Shoulders + Back

Dumbbell Shoulder Press

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Lateral Raises (keep shoulders pinched)

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Front Lateral Raises

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Reverse Machine Flyes

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Shrugs

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Deadlifts

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Lat Pulldowns

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Reverse Grip Lat Pulldown

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Seated Rows

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

One Arm Dumbbell Rows

3-4 sets

6-8 reps

Cardio:

20-60 minute jog

Day 3 - Biceps + Triceps (Optional since youre bi's and tri's will be worked in the prior two days)

Alternating Bicep Curls

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Hammer Curls

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Barbell OR E-Z Bar Curls

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Preacher Curls

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Dips

3-4 sets

10-12 reps

Tricep Pulldowns

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Tricep Pushdowns

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Skullcrushers

3-4 sets

6-8 reps

Cardio:

HIIT for 20-25 minutes

Day 4 - Legs + Abs

Squats

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Leg Presses

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Leg Extensions

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Leg Curls

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Calf Raises

3-4 sets 

1st set is a dropset. Go heaviest on your first set for 6-8 reps, then IMMEDIATELY drop down 40% of your heaviest weight and do another 6 reps, then IMMEDIATELY drop down another 40% of that prior set and do another 6 reps

2nd set is 6-8 reps at heaviest weight

3 set is 6-8 reps at heaviest weight

Dumbbell Lunges

3-4 sets

20 reps

Hanging Leg Raises

3-4 sets

20 reps

Incline Crunches

4 sets

25 reps

Medicine Ball Extensions

3-4 sets

20 reps

Oblique Crunches

4 sets

25 reps

Cardio:

Jog for 20-60 minutes[/spoiler]

My Recommended Supplementation:

ON Whey Protein (Cookies & Cream FTW!)

Generic Multivitamin

Fish Oil Pills

Animal Cuts or Fat Burner pills *optional*

I've went through numerous tinkering and finding out what's best for my body. If you're body is not reacting well, adjust accordingly.




Any feedback is appreciated!

 

[wawaweewa]

Originally Posted by alhubley

I didn't think the whole article mattered because we were only disagreeing on the pre workout shake. But looking back at it all I agree with the whey shake in the morning I personally do this too. Whey is going to get to you the fastest and while this may not be important to you it is me. I also have a casein shake before bed. This is s slow digesting protein that will work through the night. Again I find this to be important. As far as shakes between meals I eat every 2 hours so I don't need that but if you are only eating 3 times a day it wouldn't hurt. Now Joe camel posted a study proving I was right but that's not good enough either. Your mind is set and that Is fine. Id still like to see your source saying it's totally useless though. Post it up when you get time. I myself have done both ways and know first hand which works better. Have you even tried it?

I can't say whether it's completely useless or not. However, I can say that it's probably very close to being useless. 
I can see no significant difference in strength and/or muscle mass between the times I was regularly taking whey and the periods where I completely didn't/don't take it.

If I come upon a good deal for whey I'll get it but lately I haven't even been doing that. Honestly I don't see the point. I rather spend the money on supplements that do make a difference.  

 

[itzbooranss]

Originally Posted by Flagrant Foul

Just curious. Why do you want to lose weight at 148lbs. ?

Not weight, moreso fat.

 

[brettthejett]

That diet is crazy...

 

[itzbooranss]

Crazy in what way?

Why do you say that?

Got any suggestions or adjustments?