dave4d Member

I work rotating shifts, so some days my first meal is in the morning, when I wake up, some days it is logged as my last meal before going to bed. I go midnight to midnight for my days. I label my meals meal 1 to meal 6. That way I keep my calories consistent. If I did it any other way, my first night shift, I would be over…

Bananas are higher in sugar than most other fruits, but they are very beneficial for peri-workout nutrition. I freeze mine, then blend half a banana in a protein shake. They make the shake taste better, and also provide a good source of glucose for getting the protein to my muscles after a workout.

If you do the 10 dollar per month deal, you are not bound by a contract at Planet Fitness. It may not hurt to try it out. I am currently going there, but like others have said, they don't really fit my needs in the weight lifting department.(They have 3 Smith Machines, dumbbells, and weight machines, but no Olympic…

For most people calories is all that matters for losing weight. Some things will slow your progress, though. Sodium can make you retain water, which can affect your scale weight. Some people are insulin sensitive, and can be negatively affected by sugar. For those people low carb diets are ideal. Fats are okay, as long as…

This.

There are actually several different types of protein shakes. Whey, casein, and soy are the most common. For gaining weight you would want a mass gainer, instead of a normal protein shake. Protein shakes can be used very well for weight loss, as well as muscle gain. I may be mistaken, but whey comes naturally in certain…

I don't comment a lot on friends posts, but my diary is open. I am here mostly to log my food, and exercise. Sometimes I get bored, and play in the forums.

Focus on all areas for strength training. Make sure you hit all your muscle groups. If you only concentrate on one area, you will become lopsided. :)

I believe most nutritionists recommend the 1.2 to 1.8 per kg of lean mass. Most bodybuilders recommend 1 g. per lb. of lean mass. Maybe it is because the math is easier. If my memory is correct: 1 kg= 2.2 lbs, so it is pretty close, and either way will work. I have also heard that if you are going to have fruit for post…

When I had a Sam's Club membership, I used to buy the EAS protein, there. It was only about $30 for 5 lbs. Which was cheaper than the Walmart Body Fortress. I'm not sure if they still sell it, though.

Everything at GNC is expensive. Try going to some online sites, (Bodybuilding.com has decent prices, but I've heard there are other sites that are cheaper.) or Walmart has Body fortress for around $15 for about 2 lbs. The vanilla is good, and the nice thing about vanilla is: it is versatile. You can make any kind of shake…

What type of nutrition are you getting pre-workout? Are you using a heart rate monitor, or holding on to the machine to take your heart rate? Are you working out first thing in the morning, during lunch, after work, or late at night? Proper fuel is key to a good workout. Make sure you are getting enough protein, carbs, and…

Do you realize how hard it is to gain muscle mass on a caloric deficit? Body weight exercises are great, but can be limiting. Right now, at my current weight, I am lucky to be able to get one or two pullups. At the gym, I can either do them assisted, or go to the cable machine, and crank out several lat pull downs. After a…

I recommend avoiding snacks, and just having meals instead. Some meals can me fairly quick, and easy, and making enough food for leftovers works well, too. Fruit, with cottage cheese is pretty good, and low calorie. Protein shakes, and smoothies are easy, and fast if you need something on the go. Boiled eggs work well,…

Are you going for strength, or hypertrophy? Here's a pretty good article on body building training. There is also a part 2 to the article. http://www.t-nation.com/free_online_article/most_recent/11_principles_of_bodybuilding_training_part_1

Since many of the myths out there have been started by nutritionists, doctors, and scientists, using faulty studies, it is hard for many people to really know what is true, and what isn't. I do believe that,some things will work for some people that don't work for others. That is why my advice is always, "Do what works for…

I think all people are different. For many people they need to eat for energy, others do fine waiting for a couple of hours. Some people need 6 meals a day, others can eat all their calories in one meal. Do what works for you. I like doing my workout first thing in the morning. I like doing fasted cardio, but with weights,…

My favorite, (especially since I usually hate eating vegetables), is 1/2 cup skim milk 1 scoop vanilla protein 1/4 tsp peppermint extract 2 to 3 cups spinach. (or whatever will fit in your blender.) 1/2 frozen banana Tastes like mint ice cream. If you freeze your spinach, or use a whole frozen banana, it will make it thick…

From what I understand, Mfp sets the macros according to recommended daily allowances... but they are also set for sedentary people who aren't working out. Not all people have the same goals, or needs. Body builders need a lot of protein, long distance runners need a lot of carbohydrates. You can adjust them to your needs…

You'll get many different opinions on this. Most people go by lean mass. If you don't know that, go by goal weight. From what I've read it is actually supposed to be 1 to 2 grams of protein per kilogram of lean mass. If you shoot for the 2 grams it would equal per lb.

Not necessarily. There are many different body types out there, and everyone has different sensitivities. Most people just have to worry about staying in a certain calorie range. Some people are sensitive to insulin, so for them, they will want to set the macros on their carbs lower. Some people do a lot of weight lifting,…

Weight lifting should help. You may also want to try HIIT cardio. Running sprints is supposed to help boost your metabolism, and can give you a long afterburn. When you lift, lift a heavy enough weight that you will hit failure by the 10th rep. Make sure you are doing compound exercises, and try to work all your muscle…

Which one tastes better?

I asked my Doctor. He did x-rays, then sent me to a orthopedic specialist, who then referred me to a physical therapist. My physical therapist told me that my glutes were weak, so he is having me do glute work. He told me it should take some of the force off my knees. I don't know if that is your issue, too, or just mine.…

I was going to recommend compound lifts, as well. Some isolation work is okay to go heavy, others, it is too easy to lose proper form, and it's better to go with a lighter weight that you do higher reps with. Proper form will give you much better results than going with heavier weight.

I understand your concern. I don't do either gluten free, or carb free. From my understanding some people have health issues with gluten, and they should avoid it. Others have issues with blood sugars, and need to limit sugary carbs. Some are lactose intolerant, and need to avoid dairy. Some people don't have any of those…

You'll probably get a variety of answers. For me, heavy lifting is where I lift to the point that I hit failure on about the 6th rep, then repeat for another 3 to 6 sets. The weight on the bar will be different for everyone, and each lift will be different.

You can. I would recommend, at least a shaker cup, though. Sometimes it is hard to get the lumps of powder out with just a spoon. I also like to make protein puddings with it, by mixing it in sugar free pudding, and a molten lava cake: 1 scoop of whey, 1 egg white, 1/2 tsp vanilla, 2 packets of sweetener, 1 heaping tbsp…

I like the flavor better with about 1/2 cup of fat free milk, for most, too. Some of the fruity ones, like apple pie, and orange cream, I will use juice, applesauce, or crystal light instead.

Most are pretty good if you make them with a blender, and frozen fruit. I usually get Body Fortress from Walmart, in Vanilla, and Chocolate, then freeze bananas. Then I can mix up my shakes. Banana, chocolate peanut butter, mint, strawberry, chocolate cherry, apple pie, cookies and cream, rasberry, etc.