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Old 01-20-2015, 09:23 AM   #5776
 
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Supplements.

How important are they?

I've gone a whole year being consistent with the gym. Lost 23lbs and continuing to lift. Is there anything you guys can recommend to take my to the "next level"
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Old 01-20-2015, 09:30 AM   #5777
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So I was a little reluctant to post because I have had a lot of failed starts over the last year but what the hell.

I am fat, fatter than I have ever been and feel like shit. I am getting married in October. Anyways my fiance and I signed up for a 90 challenge with her old personal trainer. Weigh in was yesterday and reality starts today. It is one of those total body work out which I have always been skeptical of but what I have been doing ain't working. I am on a 2000 calorie diet and we'll see where this goes. There's money at the end of this if I win or get 2nd place so a new gun is my motivation.
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Old 01-20-2015, 09:49 AM   #5778
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Supplements.

How important are they?

I've gone a whole year being consistent with the gym. Lost 23lbs and continuing to lift. Is there anything you guys can recommend to take my to the "next level"
I think protein shakes are key to muscle gains. Quality whey, flax and chia.

Vitamins also go a long way if you're not getting enough through normal diet.

WATER INTAKE is also critical when increasing vitamin or protein intake.
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Old 01-20-2015, 09:51 AM   #5779
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So I was a little reluctant to post because I have had a lot of failed starts over the last year but what the hell.

I am fat, fatter than I have ever been and feel like shit. I am getting married in October. Anyways my fiance and I signed up for a 90 challenge with her old personal trainer. Weigh in was yesterday and reality starts today. It is one of those total body work out which I have always been skeptical of but what I have been doing ain't working. I am on a 2000 calorie diet and we'll see where this goes. There's money at the end of this if I win or get 2nd place so a new gun is my motivation.
Weddings and guns... great way to motivate a man! Good luck, Dan. The key is getting a routine going. Once you have the routine locked in (usually 30 or so days) things get mentally easier... and that's the biggest hurdle for most folks.
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Old 01-20-2015, 11:45 AM   #5780
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my goal this year is to put ON 20-30 lbs. now that my shoulder has not been hurting me at all, ill trying to work out more. it is going to tough to find time though after April.
you're not putting on 20-30lbs of MUSCLE unless you're on drugs. Fact.

You can do probably 12, with a great diet. Anything else you're putting on is fat and water. The one exception is if you have never worked out before. You're going to get crazy noob gains in strength and muscle volume the first maybe 6 months. After that you're grinding away at 5-6lbs a year like the rest of us.
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Old 01-20-2015, 11:59 AM   #5781
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Supplements.

How important are they?

I've gone a whole year being consistent with the gym. Lost 23lbs and continuing to lift. Is there anything you guys can recommend to take my to the "next level"
They are not important at all. Supplements are just that, a "supplement" to what you are already intaking. diet is 49% of your results, training 49%, supplementation is 2%. Focus on the things that make the biggest impact, not that 2% that has marginal benefits.

If you are losing weight, id imagine you aren't eating an extremely large volume of food. Packing 3-400 calories that would be in a protein shake as liquid isn't vey satisfying. Thats a big ol' pile of chicken and veggies you could be eating instead.

Things that are worth the money:

Protein, if you aren't getting enough in your diet, which is the preferable way to intake anything a supplement gives.

CREATINE. -THE single most scientifically backed supplement beside protein. Its cheap as hell. You will put on some water weight with it initially. Its all intercellular, and will increase your muscle volume. The long and short of it, it makes more ATP available to your muscle cells to do more work (strength). You do have to take it very consistently, as well as be consuming a decent volume of water daily.

Fish oil. Any generic 2 for 1 sale shit at the pharmacy is fine.


Things i would not waste my money on:

-Pre-workout. While I do use it myself, a container typically lasts me 6-8 months. Typically i'll take it if i didn't get much sleep or its a day i plan to max out. Being well hydrated and a cup of coffee goes a long way at toward my performance at the gym on a day to day basis.

-Multi vitamins. I know there is going to be some debate here. Personally, i think they're junk. You get this laundry list of vitamins that these magic pills contain. Not all forms of vitamins and minerals are bioavailable at all, or very poorly bioavailable. You piss it all right back out. There are good vitamins with the proper forms, but they are VERY expensive. Not even something id consider unless i was an elite level athlete, and had a pile of money to burn.
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Old 01-20-2015, 12:19 PM   #5782
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Day two in the books. Setting the scale aside for the time being.

Slowly getting into the swing of things doing familiar exercises and enjoying some slow pace stair mastertime.

Hopefully build up some major endurance in the future.
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Old 01-20-2015, 12:27 PM   #5783
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Weddings and guns... great way to motivate a man! Good luck, Dan. The key is getting a routine going. Once you have the routine locked in (usually 30 or so days) things get mentally easier... and that's the biggest hurdle for most folks.
Thanks Dan. I'm going to give it my all. No one else will do it for me.
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Old 01-20-2015, 12:36 PM   #5784
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you're not putting on 20-30lbs of MUSCLE unless you're on drugs. Fact.

You can do probably 12, with a great diet. Anything else you're putting on is fat and water. The one exception is if you have never worked out before. You're going to get crazy noob gains in strength and muscle volume the first maybe 6 months. After that you're grinding away at 5-6lbs a year like the rest of us.
You watch your mouth on that only first 6 months making crazy strenght gains..... still gaining but I do know it will soon slow down.
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Old 01-20-2015, 06:51 PM   #5785
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Feeling the burn in my chesticles. I assume there's some muscles in there that haven't fared well on their vacation....
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Old 01-20-2015, 08:50 PM   #5786
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I just started getting back into the gym. Im looking to cut a little fat and build some muscle. I'm a smaller guy to begin with 160 lbs, 5'10" but rather muscular. Looking to burn off some stomach fat from the last 5 years of beer.

I ran across this online and was thinking about giving it a shot. Any thoughts?

Bodybuilding.com - Build Muscle & Lose Fat Simultaneously?
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Old 01-20-2015, 10:15 PM   #5787
 
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If you guys are looking for a legit protein supplement check out......"JYM PRO", its got true ingredients in it and its not blended with other stuff to make it have "more protein"

I'm a fan of BCAA's. "Xtend" is my favorite brand and also has great reviews. I will mix this with water throughout the week. I do this on days that I lift. I will drink it throughout my workout and after.

I have recently been dabbling again with the pre-workouts. Gold Standard Pre-Workout is a new one that is out. Has a good blend of important stuff in it. Creatine being one of them. I'm also going to try Clash Pre workout. I have a pretty high tolerance towards caffiene. These two sit around 250-350mg at the max (2 scoop) serving. I don't seem to get any heart palpitations with this as I do with natural caffiene. This stuff is not designed to take and then go running with. It provides a good 20-30 minute burst to slingshot you into your workout.

As said before.......Creatine needs to be taking consistently. I would easily see 10-20lbs on each lift of gains when I take it consistently. If I let it lapse for a month, it goes away and I'm back to "normal"

Protein is hard to keep up with unless you don't have a job and your job is to strictly eat and lift weights. I'm 230lbs, I need about 200+/- a day to "gain"

My biggest problem in all of this.....I like craft beer.....the extra 500-1000 calories at night doesn't help at some points.
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Old 01-20-2015, 11:12 PM   #5788
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Micro weight loading, I've read up on magnets, washers, chain links band together vs spending 60$ on one set of olympic micro weights. Who's doing what? More so curious on what you are using for dumbbells and only adding a half Pound or 1.25pounds to just one dumbbell. The bar is simple enough with going with a washer that has a 2 1/8 I.D. to just slide on the bar.
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Old 01-21-2015, 07:57 AM   #5789
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Welp I'm never talking shit about body weight work outs again....
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Old 01-21-2015, 08:02 AM   #5790
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lmao, Which ones did you do????
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Old 01-21-2015, 08:31 AM   #5791
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Yesterday was upper body so a lot of pushups either using the bosu ball or inverted, flys and rows, ab rollers, medicine ball toss and a few burpies.
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Old 01-21-2015, 09:08 AM   #5792
 
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burpies will get you real good.
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Old 01-21-2015, 09:09 AM   #5793
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Awesome, glad you found a new respect for them. As you progress they become great workouts at the end to do burnouts with or if you want to do a 5-10 minutes circuit of them for a cardio fix.
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Old 01-21-2015, 09:51 AM   #5794
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I'll admit, even through the first couple rounds I was like this can't be a good work out. It was too easy. That all changed at round 3. The way my trainer does it is 2 exercises, 3 reps at 30 seconds for each exercise. After that 3 minutes you get 1 minute rest and on to the next. There are 9 rounds with a bonus. My legs are sore and I didn't even run. It was the burpies.
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Old 01-21-2015, 10:30 AM   #5795
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I just started getting back into the gym. Im looking to cut a little fat and build some muscle. I'm a smaller guy to begin with 160 lbs, 5'10" but rather muscular. Looking to burn off some stomach fat from the last 5 years of beer.

I ran across this online and was thinking about giving it a shot. Any thoughts?

Bodybuilding.com - Build Muscle & Lose Fat Simultaneously?
Losing fat and gaining muscle simultaneously is not possible. One requires a calorie deficit, the other requires a surplus. This is why bodybuilders go through bulking/cutting cycles.

Since losing the "beer gut" seems to be priority: My advice for a best course of action would be to do a slow cut for a few months while getting back at the gym, eating 3-400 calories below your maintenance level. When you're at a body fat level you're satisfied with, jump into a slow bulk and put some size on.
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Old 01-21-2015, 10:42 AM   #5796
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Micro weight loading, I've read up on magnets, washers, chain links band together vs spending 60$ on one set of olympic micro weights. Who's doing what? More so curious on what you are using for dumbbells and only adding a half Pound or 1.25pounds to just one dumbbell. The bar is simple enough with going with a washer that has a 2 1/8 I.D. to just slide on the bar.
meh. This is overthinking it IMO. Stick to a proven weightlifting program, since you seem to be doing a lot of powerlifting. Your major compound movements are where you're building strength and those are done with a barbell. Move your weights up on accessory movements as you're compounds increase.

What is most important to make progress, is total volume. sets x reps x weight=volume

lets say sets of 10, 100lbs= 10,000lbs total volume

Work your program to increase total volume and be consistent with it. Whether thats increasing the number of reps you are doing, the number of sets, or the weight on the bar (should be working with 70%+ of your max)
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Old 01-21-2015, 11:02 AM   #5797
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It's more so for my accessory lifts so I don't have to add more volume to my workout. Don't want to have to think about adding another set or another two reps this week or next two weeks to then jump back down in reps for a 5 pound increase in dumbbells. Would rather keep rep same and just add a pound or two to a dumbell each week and still get to the same end result in three weeks.

My main compound movies I'm perfectly good with adding 5lbs total to a barbell
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Old 01-21-2015, 10:37 PM   #5798
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Did p90x ab ripper on Tuesday... In so much pain today.
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Old 01-22-2015, 07:00 AM   #5799
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Day 4 this morning.
feeling the burn - clothes already feel looser and I can no longer wear my wedding ring.... wtf
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Old 01-22-2015, 08:13 AM   #5800
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Did p90x ab ripper on Tuesday... In so much pain today.
I'm about to start that section up again.
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