Okiludy Member

"Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would…

These are mandatory macros for me even when cutting.

Starting Strength and Strong Lifts 5x5 are basic barbell programs. They don't require much beyond a barbell, rack, bench, and something to do chin-ups on. They are both full body 3 days a week and work if you follow the program and don't try to change it. I like Stating Strength more but either of them works just fine.

I’m with you on this. Sometimes I need more time than someone doing a bro split or even hypertrophy work. If it means sitting there for 5-10minutes between sets I will sit there. I am not going to stare at a wall or perv out watching folks. So why not read the news? I don’t mind if people want to work in but ask they help…

On my weekend workouts yes. Weekdays got work so I drink coffee and get nose to the grindstone. One of the reasons I set up my hardest days for Sat and Sun.

This, and as others say dedication. It takes 3-6months of dedicated lifting to complete a novice program correctly for most people. If you have very exceptional genes the novice phase will actually be longer as you will be able to continue to put weight on the bar every session longer. So pick a novice lifting program, I…

I started out at 300 and am now at 240. I also have a powerlifting total of 1145 and am working on hitting a 1200 total by the end of this year. I am not losing more as weight loss effects my lifts and I have a 38" waist now and will likely hit 36" by April at the same weight. My advice would be 3 main things. 1. Calorie…

Swim.com has an app and a bit of a community. I tried it out last summer but I don't swim enough for it to matter. There are a few swimmers around but your right not too much in terms of threads.

I like Nutrabio Whey Isolate. I am allergic to soy and many brands use it as an emulsifier. Nutrabio doesn't cause any reaction and both the chocolate and the vanilla taste good to me. I don't even need a shaker bottle with the isolate. I just put a scoop into a small bottle of milk and it shakes up fine. Their "Muscle…

Are you doing an established program, something a trainer gave you, or just what you think is ok? If not an established program look at this and pick a beginner one with linear progression. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 It will not be fast but it…

My split is upper lower and I do them on lower.

Another in the rack on intensity day person here. I do bench on the normal bench on volume day but I normally have 1 left in me. I just don't feel safe doing 5x1 or 3x2 at 90+% 1rm unless I have a spotter or in the rack. Doing 5x6-8 at 75% doesn't scare me as much and I just leave collars off and can dump if needed. Oh, I…

Just so I can be a bit more helpful. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you If you want to get in better shape I would pick one of the novice full body programs from that list and do it for at least 3 months. This will give you a solid purpose while in the gym. I…

Fork putdowns and table pushbacks B) Seriously your diet is more responsible for weight loss or gain than likely anything you do in the gym.

Power rack and barbell by far. Many lifts, highly adjustable weight selection, able to load more weight than most machines, fairly safe if using bars, and it forces you to use your own balance instead of artificial rails. If I ever made a home gym I would really only need a power rack, a barbell, a utility bench, and…

How long you have been training and if in a calorie surplus or deficit is a huge part of the progression. When I was new to lifting I could add weight every session. I was also in a deficit and could easily add 5lbs to upper body lifts and 10lbs to lower body lifts. After about 3-4 months I was only adding 1-2lbs on upper…

I found this video the other day and thought of this thread. It states studies on why he recommends each supplement. I really like Jeff Nippard's approach to videos and it is worth a watch IMHO. https://youtu.be/IR5jW9iNNiw 1. Protein 2. Caffeine 3. L-Citrulline 4. Multivitamin 5. Creatine

I look at it as part of the experience. When you start you start to understand something that really isn't that complicated and how great it can be, you want to share this with as many people as possible. Problem is it's like religion in that many people either don't care or don't agree with you. Once the initial rush is…

I use it to relax after lifting. It doesn’t do *kitten* for real weight loss.

I warm up by doing the movement at much lower intensity and work up to my training intensity. I don’t stretch before. I do walk about 10minutes to get to gym if that counts also. For my 355 set on squats today I did 10@45, 10@135, 5@225, 3@275, 1@305, 1@330, 5x3@355. I was “warm” after the set at 135 but not ready to start…

I train for powerlifting. In my split I squat twice a week so I guess those would be my leg day, but it’s also glute, back, biceps, and grip day. Anyway I live for intensity day and kind of hate volume day. 3x3 at 85% or higher...bring it! 5x5 or more at 80% or less...*kitten*.

I think the US average drinks per week for male 25 year old is around 14. Women drink far less. I knew guys when I was younger that lifted before going out for a pump. I agree that it’s stupid but we are not a gifted species in term of common sense at times.

Reading his full post he is advocating a full body routine over body part routine. That might be sound advice depending on goals and training age.

https://www.ncbi.nlm.nih.gov/pubmed/24533082 "CONCLUSION: We provide novel data demonstrating that alcohol consumption reduces rates of MPS following a bout of concurrent exercise, even when co-ingested with protein. We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore…

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 Any of the beginner programs should give you more focus. I recommend Starting Strength. The program can be found for free but the book is a valuable tool for form and reasoning behind the program.

https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_3_a_it?ie=UTF8&qid=1518036193&sr=8-3&keywords=bulksupplements%2Bcreatine&th=1 Plain, cheap creatine monohydrate. At $18 a kilo it's hard to find cheaper and it's no better or worse than the name brand stuff.

Diet and strength training did a lot for me. I lost 54 lbs. I am off hypertension medicine. I have a resting heart rate of 58 on average. I can walk up 5 flights of stairs carrying 6 bags of groceries without getting winded. I can run a 5km in less than 30min. While not great it's also not bad for a 45-year-old guy that…

Nope but at same time I don’t feel the need to waste my time doing cadio. This is one of those push button topics like functional fitness. Some believe in it enough to shout it’s glory from the mountain. Others think it’s crap or just don’t have time for it.

https://startingstrength.com/article/why-you-should-not-be-running https://youtu.be/Ty5zJdPrqys Pretty much sums up my opinion.

Going to agree with @Chieflrg, you made the right choice. That book is a great novice program and a valuable reference on the proper form of the main lifts you should be doing no matter your training age. I don't believe you "need" 5x5 programming until later. You are attempting to create the maximal amount of adaptation…