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Random health and exercise thoughts - Page 3333

post #49981 of 57256
The foods are great but its the calories that dictate whether you gain or lose weight.

You are better off not snacking if you want to lose weight. Bread and almond butter sounds like a pretty "bad" snack too, since it isn't filling at all and is very energy dense.
post #49982 of 57256
Quote:
Originally Posted by Cool The Kid View Post

Depends where you are. IMO if you don't have a good amount of mass I wouldn't bother. Or to put it another way, would you still want to cut if this reunion wasn't coming? Plus 2 months is not that long.

Yeah i think I'd still want to cut down for the summer anyway. I started this process at 150 or so and I've already gained over 20lbs. I'm not fat and don't feel like i am either, but id like to look a little more cut for summer.
post #49983 of 57256
Quote:
Originally Posted by ridethecliche View Post

Yeah i think I'd still want to cut down for the summer anyway. I started this process at 150 or so and I've already gained over 20lbs. I'm not fat and don't feel like i am either, but id like to look a little more cut for summer.
How long did it take you to gain that 20lbs

I guess if you just want to lean up a quick 2 month cut would work
post #49984 of 57256
I've honestly done most of it over the last year. I should be at 180 by March if i keep calories up. Should i hold weight for a short period before dropping or is that not necessary?

Side note, is it possible to slow gain while keeping body far relatively consistent? Do people tend not to do that because it's a slower and harder process? Realistically i feel like ill be starting from scratch if i travel for over a month this summer, but it is what it is.
post #49985 of 57256
Quote:
Originally Posted by ridethecliche View Post

Should i hold weight for a short period before dropping or is that not necessary?

 

Generally, yes. In easy language the body needs to become accustomed to the new weight and learn that the gained muscle mass is the new normal. Drop weight too fast (without any maintenance at the new bodyweight) and and the more muscles will follow with the weight loss. I don't know the consensus on how long you should stay at this new weight, but I've read some people saying 4-8 weeks, FWIW.

 

Quote:
Originally Posted by ridethecliche View Post

Side note, is it possible to slow gain while keeping body far relatively consistent? Do people tend not to do that because it's a slower and harder process? Realistically i feel like ill be starting from scratch if i travel for over a month this summer, but it is what it is.

 

Yes. Muscle gains with little or no fat gain is what will naturally happen if you eat enough protein to build muscle but not on a caloric surplus. Carbs and fat, and even total calories for that matter, do not build muscle. Protein does.

 

When the required amount of protein to build muscle mass is met (2 x BW in kg or 0.8 x BW in pounds), everything you can do in terms of basic macronutrient needs is already done. Any further calories will not speed up the muscle gain. More calories, particularly from fat, but also carbs, will just speed up the fat gain.

 

So although practically hard, you will gain weight in just muscle mass or with very little fat if you eat at maintenance or just slightly above, with the protein needs met

 

Edit: there is one exception to the above. That is the guy who is completely new to strength training and the naturally skinny guy who has a very hard time gaining weight despite eating a lot (I guess because of genetics). Those can build more muscle mass by eating larger caloric surpluses.

post #49986 of 57256

Hm. I've been at 175 ish for a bit now so I'm not terribly worried about my body flipping out. 5 more pounds shouldn't make a huge difference though we'll see. I'm finally starting to get pretty happy with mah gainz..

 

Just got the ninja as well. This thing is fucking loud!

 

Quote:

Originally Posted by Dar FTW View Post


what med school?

 

Einstein in da bronxxx.

post #49987 of 57256
Whats a good protein amount for cutting... does it make sense to up the protein in a deficit to prevent catabolism
post #49988 of 57256
 

@conceptionist and @Cool The Kid do you think taking BCAA's is necessary if you supplement protein enough?

 

I'm placing a supplement order for a few things and wondering if I should add them. This is what I'm getting so far:

 

Essentials: 10 lbs whey, some more creatine

Semi essentials (?): ZMA, Fish Oil, carb supplement for preworkout mix with whey (~1hr preworkout)

Pondering: BCAA, Caffeine for preworkout (cheap)

 

Any of this a huge waste? I'd rather not throw money down the tubes. In all of this I'm wondering if the following are actually all that necessary: Carb supplement and BCAA's. I guess the carb supplement is cheaper than buying granola bars or whatever so that's a thing, but also wondering BCAA's are worth anything if you're already supplementing with whey preworkout. Maybe it'll be beneficial during the cut if nothing else.

 

For diet, I'm thinking of doing the following.

Breakfast shake: ground granola or oatmeal, yogurt, whey, banana, and berries. Make two, drink one in the AM and the other one between breakfast and lunch.

Lunch: Usually a turkey burger and salad, burrito, or such.

Pre-workout: Whey shake, potentially with the carb supp if I get it.

Dinner: This is usually a relatively large meal and varies.

 

So that's like 3 meals and 1-2 'snacks'. 

 

Quote:

Originally Posted by Cool The Kid View Post

Whats a good protein amount for cutting... does it make sense to up the protein in a deficit to prevent catabolism

 

Isn't that what BCAA's are helpful for? I think you're on the right track though re: cutting carbs/fats more and holding protein higher in the macros. 


Edited by ridethecliche - 1/17/15 at 12:44pm
post #49989 of 57256
Quote:
Originally Posted by Cool The Kid View Post

Whats a good protein amount for cutting... does it make sense to up the protein in a deficit to prevent catabolism

 

Yes, you need a higher amount of protein when cutting than bulking. 

Also, as you get leaner and the caloric deficit gets larger, the more protein you need relative your bodyweight.

 

The highest scientific recommendation I have seen comes from Eric Helms of 3DMJ. He found that bodybuilders prepping for comp should have a protein intake between 2.3-3.1 grams per kg (roughly 1-1.4 grams per lb) of lean body mass. So its not ridiculously high, and I bet most people reach 1 gram per pound rather easy and would do that anyway when cutting.

 

@ridethecliche

There's no need for BCAA if you already get enough protein from other sources. You can't build more muscle by eating more protein (of any sort) when the daily requirements are met. But if you want to exchange protein from other sources you could add in BCAA. it would be best before or after the training session. Only before if you have an empty stomach/haven't eaten in a couple of hours.

post #49990 of 57256

So it sounds like BCAA's are a bit of a waste if I'm supplementing with whey anyway. Given that the cost differential is so high for what will be a relatively small bump given everything else, I guess it's not really worth the money at this point.

 

Thanks!

post #49991 of 57256
Eric Helms is good money, I will def keep that in mind.

I only use BCAAs in combination with HBCDs as an intraworkout because the ones I get are tasty. It's really just the citric acid they use to mask the bitterness. I just prefer it to whey for that use... taste like juice.
post #49992 of 57256

Ah okay, I just drink it pre-workout and stick to water when I lift. I'll probably mix unflavored carbs and chocolate or vanilla whey. Going to order a bunch of stuff tonight.

You guys hate pre-workouts right? I'm going to try caffeine pills for that purpose I guess so I'm not taking some crazy ish.

post #49993 of 57256
Quote:
Originally Posted by ridethecliche View Post

I've honestly done most of it over the last year. I should be at 180 by March if i keep calories up. Should i hold weight for a short period before dropping or is that not necessary?

Side note, is it possible to slow gain while keeping body far relatively consistent? Do people tend not to do that because it's a slower and harder process? Realistically i feel like ill be starting from scratch if i travel for over a month this summer, but it is what it is.

 

I've been doing essentially this. I'd say I lost 3-5% body fat since about June while staying at the same weight. It would be frustratingly slow if you were focusing on increasing your lifts, but if you're working on other things (flexibility, endurance, life, whatever) it's definitely doable, and it's nice to not have to worry about diet beyond eating clean and getting enough protein.
post #49994 of 57256
Quote:
Originally Posted by KingJulien View Post
 

I've been doing essentially this. I'd say I lost 3-5% body fat since about June while staying at the same weight. It would be frustratingly slow if you were focusing on increasing your lifts, but if you're working on other things (flexibility, endurance, life, whatever) it's definitely doable, and it's nice to not have to worry about diet beyond eating clean and getting enough protein.

 

Yeah, I'd like to maintain at some point, but I'm not sure I'm there yet. Once I start school, I can dress pretty slobby-ish/swd-ish for atleast the first two years and after that chino's and a nice shirt/tie is sufficient for rotations. I'd like to dress better, but wearing a SC etc isn't really doable because at that point you're out dressing the real doctors lol.

 

Point is, I'd like to cut a bit to get that hawt summer bod, then re-evaluate in the fall and do another bulk from sept/oct till march and evaluate there. I'm sure my lifts can go up as well, but for now this is what I'm interested in.


Regardless, I am interested in surgery and honestly seeing what some of the docs I work with do day in and day out, I honestly think it'd be best for me to stay sub 185lbs. The work requires a ton of endurance and I'm not sure how carrying a lot of extra weight will help with that. I'd honestly be pretty content if I'm strong at 185ish and can hold around there while building endurance as well,

 

So, I'm hoping to overshoot weight by a bit and then start leaning out and doing some more endurance work as well while hoping to stabilize around 175-185. I realize I'll have to hit atleast 190 to do the 185 bit, but we'll see about that in a year or so. I feel like there's a limit to how much weight I'm willing to lift as well due to prior injuries etc, so there's certainly a point below which it won't really be useful and at that point I'll do more of the recomp/slow gain stuff. It'll be next to impossible if I'm doing a bit of cardio etc as well. 

post #49995 of 57256
Quote:
Originally Posted by ridethecliche View Post

Einstein in da bronxxx.

congrats, hope interview went well. did you apply to others in nyc?
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