For all you guys wanting to gain muscle, size, etc.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

What exactly did you do on the bike for HIIT?

15 minute HIIT (Example, there are variations)

1 minutes steady --- pretty good pace
:30 bust your a$$ --- go hard for 30 seconds
:30 steady --- slow down a little slower than your original steady
:30 bust it
:30 steady

I would do 12 "sprints" then cool down a minute or two.

Should get your sweating pretty good.

Bust it means over at least 100 rpm on the bike and keep it there. Alter resistance as you need to.

If you can do :30 pretty easily switch is to :45 or 1:00 for each steady/go hard. 15-20 minutes is the best range. You shouldn't be able to physically do more than 20 minutes if you're doing it with good intensity.

[windseer90]

Re: For all you guys wanting to gain muscle, size, etc.

I did 1 minute steadies in between :30 of busting it for 20 minutes with a little cool down at the end. Once I get used to it, I'll probably switch to :45 steadies and such.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

I did 1 minute steadies in between :30 of busting it for 20 minutes with a little cool down at the end. Once I get used to it, I'll probably switch to :45 steadies and such.

Yea always ease your way into things so you can recognize how much you can push yourself.

Don't jump in the deep end!

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

BTW please post what the capabilities of that "total machine" you guys have in there.

The "Total Machine" has three different pullies.
-The top one I use for Lat Pulls and Tri Pressdown's
-The middle one I use for seated row's
-The bottom one I use for bicep curls.

It has the lat pull bar with the bent down ends, a smaller bar that can be used for curls and the row bar. I wish it had the rope as I like to get that little extra finish at the end of my lat presses.

Oh and from the sounds of it I'm guessing the Leg Press isn't plate-loaded, it's got weights already on the machine and you have to put the pin in there somewhere...right?

Yeah, you got it.

I'm going to ask the person in charge of the gym if we can get some more dumbells..at least another row which would bring it up to 70 or 80 depending on whether they go up by 5's or 10's.

The gym is roomie, but because they also have pilates classes and other cardio/training classes, there is not enough room for a bench with plates unfortunately.

[gta95]

Re: For all you guys wanting to gain muscle, size, etc.

What do you guys like in terms of supplements? I'm looking at putting this set together

multi- Orange Triad
pre workout- White Flood tablets
post workout- whey protein w/ high BCAA content
before bed - casien protein

[NYJets]

Re: For all you guys wanting to gain muscle, size, etc.

I know most people have a protein shake right after working out, but is just eating a high protein meal right after working out, and then having a protein shake later just as good, or is there a real benefit to having the protein shake right after working out?

I just usually like to work out in late afternoon and usually eat dinner shortly after.

[cubsfan203]

Re: For all you guys wanting to gain muscle, size, etc.

I know most people have a protein shake right after working out, but is just eating a high protein meal right after working out, and then having a protein shake later just as good, or is there a real benefit to having the protein shake right after working out?

I just usually like to work out in late afternoon and usually eat dinner shortly after.

I'm sure someone else can and will give you a better answer, but I think the advantage to drinking a protein shake right after is that it goes through your system a lot faster and gets to the muscles sooner. I know I read something about it on my little whey protein tub, but I'll let someone else go into more detail because I forget.

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

Chest
*I would start out with Flies because you usually use lighter weight with those and this way you can fatigue your chest a little before you get into any presses.

*You could do some "combo" sets. For examply have your Fly DBs with you and Press DBs with you (35 & 45 for example). Do 8 reps of DB Flies with the 35 then drop then and immediately pick up the 45s and go into your set of 8 DB Press. You can do this incline, decline, or flat.

*Alternate arms on DB Press or Incline DB Press. You have both weights up in the air and you only bring one arm down at a time. This will also work core some because you have to balance as well.

Good Stuff, this was a killer for me today. I did both flat and decline combo sets and it was just burning at the end. I mixed in 4 sets of the Alternate presses just to get a feel for it, too. I'll say thanks now, because tomorrow I don't think I'll be feeling as thankful when I wake up in the morning.

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

As far as protein drinks, is it more beneficial to drink after working out as opposed to before?

I guess I always kind of thought of them as fuel for the workout and not as a recovery for afterward.

BTW, the protein I'm using is from Costco, it's a 3 in 1 of Whey, Soy and Casein.

If post-workout is the best time to drink, what is a good pre-workout meal? And how far in advance should I consume it?

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Good Stuff, this was a killer for me today. I did both flat and decline combo sets and it was just burning at the end. I mixed in 4 sets of the Alternate presses just to get a feel for it, too. I'll say thanks now, because tomorrow I don't think I'll be feeling as thankful when I wake up in the morning.

Nice man, and yes, you will not feel good tomorrow. Then the next day you will feel even "better"!

As far as protein drinks, is it more beneficial to drink after working out as opposed to before?

I guess I always kind of thought of them as fuel for the workout and not as a recovery for afterward.

BTW, the protein I'm using is from Costco, it's a 3 in 1 of Whey, Soy and Casein.

If post-workout is the best time to drink, what is a good pre-workout meal? And how far in advance should I consume it?

Pre-workout I would get in simple carbs just for energy. If you had a granola bar or something it wouldn't hurt. I'd have it in the :30-1:00 before you WO.

Protein shakes are meant to help your body recover. You tear down your muscles when you lift and afterwards you want to feed them protein.

Whey protein is the most popular choice because it is the fastest absorbing into the blood stream, meaning the muscles will get repaired faster.

Someone asked about eating and drinking a protein shake:

A shake is better, but you'd be fine eating a protein source as well. As I explained above, a whey shake would be a nice, quick boost of protein to help repair muscles.

Just don't eat too much fat after a workout...it's pointless then. Fat is an energy source, not a rebuilding muscle source.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Stew, where's my protein bar recipe!?!

[DC]

Re: For all you guys wanting to gain muscle, size, etc.

Chris Benoit said he hated how long it took to make a shake so he just put the actual scoop of powder in his mouth and swallowed it with water LOL

[Trevytrev11]

Re: For all you guys wanting to gain muscle, size, etc.

They should create an entire "Health and Fitness" section here in the "Other" section of OS.

This is kind of an all in one thread, but if anyone is trying to find something a little specific, they'd get lost fast.

It'd be nice to have seperate threads to break some of this stuff out into a little more organized order.

Maybe seperate threads for Weight Training, Cardio Training, Other Excercise Training, Nutrition-Meals & Recipes, Nutrion-Supplements, maybe an open forum and a results forum or something.

Anyone ever look into this or think it'd be a good idea?

I wonder if there are people who are interested in this thread, but get a little put off by the sheer size of it.

[TarHeelMan]

Re: For all you guys wanting to gain muscle, size, etc.

Chris Benoit said he hated how long it took to make a shake so he just put the actual scoop of powder in his mouth and swallowed it with water LOL

He musta been putting a lot of stuff in those shakes, then... My shakes, all I do is pour some low-carh milk (8-10 oz), add the ice and whey powder, and blend it up in less than a minute.

[gta95]

Re: For all you guys wanting to gain muscle, size, etc.

Here's a little reading:
http://www.bodybuilding.com/fun/keto.htm

Honestly I'm a weird person who can eat the same thing over and over...here's my cutting diet right now:

Breakfast:
5 scrambled eggs, 1 slice cheese

Lunch:
1lb 80% lean ground beef browned and some of the fat is drained. I put in 1/2 bag of spinach leaves and throw on two slices of cheese. I season the ground beef as well.

Dinner:
1 salmon fillet
5 scrambled eggs, 1 slice cheese

Drinks:
WATER!
When I workout I drink Xtend (BCAAs)

Snacks:
Lindt 85% very dark chocolate with some Jiff peanut butter
~2 squares + 1 tbsp of PB = 190-200 cals *Probably have this twice a day (After lunch/dinner)
*TRULY helps with fiber intake because the lack of whole grains might limit a certain daily function. This has helped DRAMATICALLY and it keeps me from eating junk food. Perfect balance!

I might start adding one scoop of protein to my diet after I lift.

Works for me and I don't get tired of eggs or ground beef. Salmon is another story...

Another question about the diet, did you go through all the steps described in the link to go into a ketosis state? Or did you just sorta pick up the diet? It seems like a lot of work to do the whole ketosis thing, and I'm wondering if its worth it to do all that carb-up and diet proportion stuff in the first few days, or should I just use a diet like you have and go from there?