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Random health and exercise thoughts - Page 3305

post #49561 of 57266
Cream of rice is also great if you don't like oatmeal, less fiber though and you should eat it with some kind of fat or protein since its a pretty straight, simple carb.
But I generally go back and forth between oatmeal with apples or bananas and cream of rice with walnuts and blueberrie
post #49562 of 57266

Out of curiosity, why not eggs?

post #49563 of 57266
Oh I'm just talking in general as a carb source. Pre workout I do one of those as a carb source about 80% of the time.
Breakfast for me is always some kind of eggs and meat.
post #49564 of 57266

Yeah, I'm trying to figure out what to change my breakfast to.


Right now its a bowl of greek yogurt with protein kashi and a whey shake. Usually a banana or two as well. 

post #49565 of 57266
Right, I was just saying cream of rice might be an option since its really easy to digest and is carb dense (1/4 cups is about 32g carbs), is similar to oats in function but wouldn't taste like oats and remind you of poverty so much.
you can add it to shakes like you could with oatmeal. Or you could microwave it and add whey to it once it's cooked, stir it and eat it (I do this with chocolate whey and peanut/almond butter sometimes and it tastes pretty awesome and is under 10 mins to cook, eat and clean).

Usually I just have protein and fat for breakfast though, but it sounds like you want/need some carbs in there. There's also the leftover route which is what I did in college a lot, I ate chicken/ground beef and rice for dinner most of the time and just heated up leftovers and ate it on the bus to class in the morning with a gang of hot sauce.
post #49566 of 57266
1250 is a good deal, plus theres a gym in palladium that would be free as a student
post #49567 of 57266
chest/back today.

3 supersets.

A1: db flat bench. Worked up to 90x8, then did 70x10.
A2: seated cable row. Worked up to 130x10, then did 100x10 holding the contraction at the end.

B1: incline db bench. Worked up to 2x 65x10
B2: lat pulldown. Worked up to 130x10.

C1: decline cable flyes. Worked up to 2x40x10
C2: 1 arm db rows. Worked up to 2x 70x10

Pretty solid workout i think. 10-12 work sets per body part. In the future i think ill go heavy on one of the three exercises and go for higher volume on the other 2 sets. In the future i can rotate the order, mix up the superset exercises etc to keep things moving along.

Back has been feeling pretty solid lately so i might try to add in light front squats again in a few weeks to see what happens.

Progress is pretty solid but it's pretty weird to look in the mirror and not look it, know what i mean. I'm definitely thicker than pre injury which is remarkable, but the goal of the next few months well be to start looking it.
post #49568 of 57266
Quote:
Originally Posted by ridethecliche View Post

Dude. Not a huge fan of oatmeal in general right now, though I'd just use whey and water if I was doing it again. Throwing in some nuts etc for texture.


When you eat that stuff for a meal every day for a year because it's legit the cheapest thing possible to eat that can fill you up, you tend to get a bit sick of it.

I'm hoping to find something nutritious that's relatively quick to make and eat. 
I ate oatmeal for breakfast for about a couple of years. Added berries to it, and it was good; however, after two years I grew sick of it. Won't touch it now.
post #49569 of 57266
Thread Starter 
Quote:
Originally Posted by barrelntrigger View Post

According to the 1rm equation if you can hit 225x10 you should be able to hit 300 as your 1rm. How accurate is this?
Love his program! He looks a chill dude, too. 

It's probably more like 285.
post #49570 of 57266
Quote:
Originally Posted by Mulan View Post
 

It feels strange being subscribed to this thread having to have never worked out before, so it's time for that new year, new me bull shit. If my research is correct, best way of gaining muscle mass is through compound movements such as pull ups, push ups, and dead lifts as I've read some of you do. Any further recommendations? I don't have time for the gym, so I'm thinking of getting a power station, is that what it's called? that thing for pull ups and dips.

 

@ridethecliche honestly, any decent blender will do. Any real concern when making a purchase for these type of machines appear to be durability. For this reason, I still haven't decided on a mixer my self ever since leaving my first comment in this thread; Vitamix looks very tempting....

 

From my understanding and experiences for gaining muscle mass is you would need to do more reps and rest for 20 seconds to 60 seconds in between sets. You would also need to eat a lot of protein and calories for muscles repair and replenish energy. Your main goal would be hypertrophy. All of your exercises should be in the 15 to 20 reps range. Also, nothing beats weight training in the same amount of time and energy used for gaining muscle mass. 

Quote:
Originally Posted by fuji View Post


So fucking far off. Like a good 40lb off. Absolutely shit at maxing.


ninja ultima is a very good blender and like 1/3 the price of a vitamex.

Damn, that far off?! Your mas is around 260?

 

Quote:
Originally Posted by Eason View Post


It's probably more like 285.

I think the 1mr calculator is more accurate if you stay within the 3 to 5 reps range.

post #49571 of 57266
Quote:
Originally Posted by barrelntrigger View Post
 

 

From my understanding and experiences for gaining muscle mass is you would need to do more reps and rest for 20 seconds to 60 seconds in between sets. You would also need to eat a lot of protein and calories for muscles repair and replenish energy. Your main goal would be hypertrophy. All of your exercises should be in the 15 to 20 reps range. Also, nothing beats weight training in the same amount of time and energy used for gaining muscle mass. 

 

 

15 to 20 reps is quite on the high side.

What is scientifically established at this point is that for maximum hypertrophy, you need a combination of 1) Mechanical Tension, 2) Metabolic Stress, 3) Muscle Damage.

 

Mechanical Tension is best achieved when using weights over 65% of your 1RM. In other words heavy lifting.

 

Metabolic Stress increases during sets and decreases when you rest. To increase the metabolic stress you do higher reps sets, rest shorter or use techniques such as drop sets, and supersets for the same muscle.

 

The 1-5 rep range with weights over 65% of 1RM means high mechanical tension, low metabolic stress, and medium-high muscle damage.

The 6-12 rep range with medium heavy weights means medium-high mechanical stress, high metabolic stress, and medium-high muscle damage.

The 13-30 rep range means low mechanical tension, high metabolic stress, and low muscle damage.

 

You should use all three rep ranges for the best possible growth, according to the studies with the most impact in the sports and strength training world.

 

For beginners, 40-60 reps in total for a given muscle is usually recommended.

Then you rest 2-3 days before training it again.

 

Start the session with the big compounds, with heavy weights and lower reps - maximize mechanical tension and muscle damage.

Finish the session with isolation movements with lighter weights and more reps - maximize metabolic stress.

 

This is all taken from Schoenfield (2010) "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" and Wernbom et al (2007) "The influence of frequency, intensity, volume and mode of strength on whole muscle cross-sectional area in humans".

post #49572 of 57266

Yes, what he said! ^^ Science rules!

 

@conceptionist

 

What do you think of training the same muscles groups using compound movement for 85% to 90% of 1RM for 3 to 5 reps and rest for 3 days? Overall, is that a safe path to strength gain or do I have to mix it up with lower % of 1RM and higher reps? 

post #49573 of 57266
Quote:
Originally Posted by barrelntrigger View Post
 

Yes, what he said! ^^ Science rules!

 

@conceptionist

 

What do you think of training the same muscles groups using compound movement for 85% to 90% of 1RM for 3 to 5 reps and rest for 3 days? Overall, is that a safe path to strength gain or do I have to mix it up with lower % of 1RM and higher reps? 

 

90% for 5 reps seems very tough.

In the Sheiko programs (which I look at for programming for strength), 90% is only used for 1-3 reps. I think 5 reps at that intensity might be too taxing and risky, as well as potentially worsening your technique. 5 reps is mostly used at around 70-85%.

 

There are studies that have compared programs that have mixed intensities and light/heavy days with programs that have the same "difficulty" every session. It was found that variation in rep ranges, weights and sets, as well as overall difficulty of the session produced better results in the long term. You also want to hav some variation in the lifts you do.

post #49574 of 57266
Quote:
Originally Posted by conceptionist View Post
 

 

90% for 5 reps seems very tough.

In the Sheiko programs (which I look at for programming for strength), 90% is only used for 1-3 reps. I think 5 reps at that intensity might be too taxing and risky, as well as potentially worsening your technique. 5 reps is mostly used at around 70-85%.

 

There are studies that have compared programs that have mixed intensities and light/heavy days with programs that have the same "difficulty" every session. It was found that variation in rep ranges, weights and sets, as well as overall difficulty of the session produced better results in the long term. You also want to hav some variation in the lifts you do.


Makes sense. I guess it's time to go back on Candito's program for benching until I'm healed up for the full program. Thanks again! 

post #49575 of 57266
Quote:
Originally Posted by Eason View Post

It's probably more like 285.

Bleh, I wouldn't put much faith in that. Over the summer I benched 355 and 225x12 was a killer for me.
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