Gym and fitness (27 Viewers)

[Enron]

My problem is that I used my college's piece of shit gym because it's free for me. It's very limited there. Take the bench, for example. It's a machine and the weights only go up in increments of 15 pounds. On that specifically I max out on 130, so I figure do 12 on 85, 10 on 100, 10 on 115, 8 on 130, then go down to 70 or 85 and do as many as possible. Should I change that in any way?

Is 130 the most you can do or all the weight you have?

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Have been Kickboxing since the start of March at least 3 times a week and am still having trouble with my fitness i run for 20mins before the start of every training session which last an hour and half each but my cardio still isnt any where near as good as it should be, i just can't seem to get any better at running i am still as tired at the end of each run as i was when i started and i've quit drinking, smoking and improved my diet.. i am a bit fitter but not much and i seem to have hit a wall. Should i start running on what are normally my rest days?

Doing some slow jogging wouldn't hurt, would also keep you loose. Or trying some other cardio like jumping rope or shadow boxing. Also, give yourself less recovery time when you're in the gym, treating it like a timed session or circuit training.

 

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[Stevie]

Is 130 the most you can do or all the weight you have?

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Doing some slow jogging wouldn't hurt, would also keep you loose. Or trying some other cardio like jumping rope or shadow boxing. Also, give yourself less recovery time when you're in the gym, treating it like a timed session or circuit training.

Cheers man i think im going to start jogging.. also want to add im fighting in Bari in October i am very excited as it will be my first time in Italy this probably is not the best thread to ask but would anyone know if it would be safe to wear a Juve jersey to the ring or at least around the city?

 

[Quetzalcoatl]

Woah, congrats and good luck!

 

[AFL_ITALIA]

Have been Kickboxing since the start of March at least 3 times a week and am still having trouble with my fitness i run for 20mins before the start of every training session which last an hour and half each but my cardio still isnt any where near as good as it should be, i just can't seem to get any better at running i am still as tired at the end of each run as i was when i started back in March and i've quit drinking, smoking and improved my diet.. i am a bit fitter but not much, i seem to have hit a wall. Should i start running on what are normally my rest days? i am afraid of over doing it and realise how important rest and recovery is but surely i must have to do more in order to improve? I'm not fit to run any more than 20min so increasing the length of run is not really an option as it will tire me out too much before training.

I had that same problem, turns out I have "exercise-induced asthma."

Is 130 the most you can do or all the weight you have?

It's the most I can do. It goes up to like 300 or something.

 

[GordoDeCentral]

Cheers man i think im going to start jogging.. also want to add im fighting in Bari in October i am very excited as it will be my first time in Italy this probably is not the best thread to ask but would anyone know if it would be safe to wear a Juve jersey to the ring or at least around the city?

why do you care dont you wanna practice what you learned

 

[Stevie]

I had that same problem, turns out I have "exercise-induced asthma."
.

That is interesting i will look into it.

why do you care dont you wanna practice what you learned

 

[Fint]

Just sitting down to meal #5 of the day. When I set out with the intention of bulking up, I mistakenly believed the increase in food intake would be the best part of the whole process, turns out it's ain't.

Not only is it proving to be expensive, but it's rather hard to set aside time, and then vary the diet enough so that I'm not eating the same stuff every day.

I'm just wondering would I be as well off increasing my protein shakes from one a day, to two? I'm taking oat gain at the moment so there's no creatine in it, dunno if that matters or not?

 

[Zacheryah]

Creatine, is a disgustingly wrong marketted product, that does nothing what they claim.

what it actually does :
- increasing the creatine deposits in the muscle to the maximum volume. but eating red meat nearly does the same.
- retaining water, giving more volume to the body when in pump. this is good for shutteling nutrients around (its not N-pump itself, be noted)

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Expensive is relative. here is my usual food schedule
note : whey refers to a 6 protein blend, 2 of those beeing caseinne, 3 beeing whey, the 6th beeing a metal bound protein


morning : shake with 50g whey+30g oat
noon : 250 chicken + 70 pasta
15h : shake w 60g whey +20g oat
17h30-18h00 : shake w 30g whey + 70g oat
19h30-21h30 : training. (i take a scoop of Assault from Muscle pharm+500mg asperine 15 mins before training. i have many warm up sets so its okay)
right after training : 250g chicken + 400g potatoes (mashed or baked in little olive oil) + 4 eggs
right before sleeping : 250g kwart w 70g whey

i buy:
chicken at €5.60/kg
Potatoes : €2.7/kg
pasta (risone) : €1.8 / kg
milk : 60cents/liter
whey : €16/kg (i buy 10kg at once for huge discount)
Assault : €29 lasts two months

 

[Fint]

That's a nice amount of food, I'd say my intake is not nearly as clean as yours.Still trying to wean myself down off the pasta sauce and occasional bit of cheese.
I do get a great deal off my local butcher when it comes to meat though:

Thirty four chicken breasts
One full chicken
2.5 lbs of diced beef
2.5 lbs of minced beef
one dozen eggs

All for 54 euro!

That being said I'm definitely noticing a difference in size in all the right places. My waste has definitely toned up and my arms and shoulders are noticeably bigger.

You're on three shakes a day, I'm only taking one a day at the moment right after a workout (which tends to be quite early due to work). Perhaps a second one later in the evening would be advisable?

 

[Zacheryah]

The key to timing shakes, is looking at protein intake


Basically, during the day your blood vessles to the muscle are "open" a certain amount of time, spread out over the day. You want to have amino acids moving around, when they open so then can enter to decrease breakdown of own tissue, and for synthesis.

Its called "nitrogen retention". Substances like citruline malate, keep them open longer when training, this is muscle pump"

basically, you want to have protein intake spread over the day so you allways have amino acids moving around

for this reason, take a shake at breakfast, and eat kwart with whey before sleeping. in between eat meat or shakes

 

[Fint]

You really are an encyclopedia when it comes to this stuff Zach

I'm taking arginine tablets too by the way

 

[Zacheryah]

The building block, or the NOx pump one ?

the second one is pretty good. but perhaps expensive ?

 

[Fint]

not sure, it was only €20 if that helps, it's in my gym bag right now and I can't be arsed to go look

 

[Zacheryah]

Post it later and i'll have a look

 

[Fint]

Will do, thanks again

Shoulders n Biceps tomorrow morning, gotta get my Z's in

 

[Dostoevsky]

morning : shake with 50g whey+30g oat
noon : 250 chicken + 70 pasta
15h : shake w 60g whey +20g oat
17h30-18h00 : shake w 30g whey + 70g oat
19h30-21h30 : training. (i take a scoop of Assault from Muscle pharm+500mg asperine 15 mins before training. i have many warm up sets so its okay)
right after training : 250g chicken + 400g potatoes (mashed or baked in little olive oil) + 4 eggs
right before sleeping : 250g kwart w 70g whey

Well done.

If you're not home whole day I have no idea how you do this stuff.

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The key to timing shakes, is looking at protein intake


Basically, during the day your blood vessles to the muscle are "open" a certain amount of time, spread out over the day. You want to have amino acids moving around, when they open so then can enter to decrease breakdown of own tissue, and for synthesis.

Its called "nitrogen retention". Substances like citruline malate, keep them open longer when training, this is muscle pump"

basically, you want to have protein intake spread over the day so you allways have amino acids moving around

for this reason, take a shake at breakfast, and eat kwart with whey before sleeping. in between eat meat or shakes

How come many bodybuilders 'use' intermittent fasting and claim how great it is? Shortly, they only eat in short period of time and fast later during the day.

 

[Zacheryah]

basically take the second shake along, and drink the third one at home
at noon i warm up my food
cause i cook two meals in the evening

its just organisation. i know bodybuilders who do 8 actual means a day, that cook all weekend and freeze it

 

[Nzoric]

Zach, why do you take a painkiller before working out?

 

[Zacheryah]

Oh thats a misunderstanding, asperine is not a painkiller. its a blood thinner and water absorbant for the bloodstream.

painkiller : lowers painresponse. examples : paracetamol, or more potent : morphine, valium.

asperine : thins the blood, gets water into the blood. Because of this its the #1 solution to headaches.

Reason i take it ? many.

- i'm 1m91. If i'm squatting high weight, i get a big peak in bloodpressure, and big drop if i lay it back. i often got "black stars" in my eyes in the past, and a near feint when deadlifting. Taking asperine, thins the blood, and allows faster circulation more efficiently, and causes less blood pressure. Because of this, i can keep better focus when squatting or deadlifting a big weight.

- High blood pressure peaks can cause headaches. I dont get them anymore when taking asperine.

- cafeine speeds up metabolism, making it the best energyser in your preworkout. asperine thinning the blood, makes this work even better, and allow higher hear rate, with less stress. your max heartbeat will be increased

- asperine on a nearly daily basis has proven in clinical studies to lower cardiovascular problems, as it lowers the setteling of lipids in the veigns.

 

[Nzoric]

And there are no negative side effects to manipulating your blood pressure and density like that?