GordyR's Beginners Guide to Bodybuilding

bolger said:
Couldn't decide whether or not to start a new thread, so just put this here.

Ordered some L-glutamine, ground oats and flax seed powder from myprotien.

I was thinking of taking :

5g L-glutamine
5g Flax seed powder
30g whey
70g oats

As a morning shake, does this sound okay?

Also, will it need blended?, i tried to make that combo thier and was left with a fair bit of powder at the bottom of my shaker :confused:
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As long as you realize 30g whey is 22g of Protein if you're taking a high quality whey (80%) like myprotein or similar sell. Most other protein supp's are only between 50%-70%.
Oats are 60% carbs so 70g is about 40g carbs, not so much (I cycle my carbs and take more on workout days when I'll have 100g in my morning shake and also upto 120g 90 mins before I hit the gym. On rest days I'll only have about 60g in my morning shake)

I'm not a fan of flaxseed powder really but that's upto you if you're avoiding fish oils for some reason?

Glutamine? do you rate this stuff?

You should be fine with this in a shaker, how much water did you use? Give a good shake!! ;) One tip is Nesquik has ingredients that help with mixing, I think it's Xanthan Gum(sp?) or something
 
Just trying Glutamine and flax seed for the first time.

Didn't buy much of it so its not that big a deal, for some reason i was under the impression that these are popular supplements to take with a good diet, maybe im wrong?
 
bolger said:
Just trying Glutamine and flax seed for the first time.

Didn't buy much of it so its not that big a deal, for some reason i was under the impression that these are popular supplements to take with a good diet, maybe im wrong?
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My word isn't gospel, I can only talk about things from my own experiences' and what I've learned.

There are better sources of fat and omega 3 than flaxseed powder imho and I think Glutamine is over-rated and over-hyped. BCAA's are far superior and one of the best supplements you can buy. Ask anyone who knows their apples what supplements they use and BCAA's will always be one of them.

They're anabolic, anti-catabolic and there's no question marks about wether or not they work. Great for sipping on during a hard workout to stop muscle being broken down for energy, greatly reduce muscle soreness too :) They're a little pricey though.

My essentials:
Fish Oils, (NOT cod liver oil)
Good quality multi-vitamin & mineral,
Branched Chain Amino Acids
WPC 80,
Creatine

In that order. You can make good gains without any of them. A healthy balanced diet is essential, training is a waste of time without one. These 5 in addition to a top notch diet will help you reach your goals quicker though, no doubt about it ;)
 
Chong Warrior said:
Oats are 60% carbs so 70g is about 40g carbs, not so much (I cycle my carbs and take more on workout days when I'll have 100g in my morning shake and also upto 120g 90 mins before I hit the gym. On rest days I'll only have about 60g in my morning shake)
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Interesting. It states on the myprotein website that the Ultra Fine Scottish Oats they sell contain as good as 71grams of Carbs per 100g, which would make them 71 % Carbs. This would make the 70g of oats as good as 50g of carbs, and IF these are being taken with milk then that's going to add another 10-15g of carb on top of this (I know milk does not contain complex carbs, it's all sugar). Anyway, I know it looks picky, but that wasn't how it was supposed to be, I was just pointing this out. I'd be interested to know if the myprotein nutritional values are completely correct.

And it looks as though your spot on with your amounts, I've just been reading back through my journals, and I was taking my morning shake with 40-50g WPC, and 100g Oats. This worked perfectly for myself.
 
Ok my fitness regime has now begun in earnest in an effort ot get my body back to the toned goodness it was a couple of yearts ago.

So far i'm eating:

Breakfast: 4 weetabix + multi-vit and cod liver oil + garlic tablets.

Lunch: Baked beans (fll can) and tuna (full tin) mixed together.

Evening: Meat and veg, varying between chicken, fish, beef and pork.

I also intend to buy some whey protein supplement to drink right after I finish a heavy gym session.

I'm hoping sticking to this routine should be enough to get enough protein and vitamins to build myself up without being too much hassle (i'm funny with food). I'm not looking to get huge, just to get some real definiton in my abs mainly (I know i'll have to diet properly after I bulk up), my arms and legs are already quite nice (though wouldn't mind getting them a bt more muscly). Does it look ok? :)
 
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S7yl3s said:
Interesting. It states on the myprotein website that the Ultra Fine Scottish Oats they sell contain as good as 71grams of Carbs per 100g, which would make them 71 % Carbs. This would make the 70g of oats as good as 50g of carbs.....
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They're all slightly different, the oats sold on MP were specially picked for their high carb content I believe. Even supermarkets own cheap branded oats differ. The ones I have at the moment are 62% carb's, no big deal :)
Fusion said:
Why not cod liver oil mate?
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I never touch these due to their very high Vitamin A content. Taking these along with a multi-vitamin AND a healthy balanced diet is a big no no if you ask me. Vitamin A is dangerous in high quanitities.

I take between 6-10 fish oil caps a day for the EFA's, especially the Omega 3. It would be toxic to eat that many cod liver oils.
 
how does the c.k.d diet go? Is there like a detailed guide somehwere explaining how it works what you can eat etc. the one on the website linked on the first page you have to pay for as far as i can see :confused:
 
Rich1988 said:
how does the c.k.d diet go? Is there like a detailed guide somehwere explaining how it works what you can eat etc. the one on the website linked on the first page you have to pay for as far as i can see :confused:
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Tried google? :)
 
No worries :) if you're going to supplement with anything make it these.

Anyone else thingking of using them or wondering what the fuss is, here's a couple of links. There's soooo much evidence though and there's so much benefit there's quite a lot of reading!

http://www.optimal-heart-health.com/omega_3.html
http://peacefullivinghhc.com/omega3s.htm

Earlier in our evolution we used to eat over 250g of Omega 3 a week through eating oily fish, we need to try and get near that.
 
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Hey all,

Is pasta ok for an evening meal? It's got in it: tomatoes (a mix from a tin and vine tomatoes), red and green pepper, onions, mushrooms and pancetta.

Now the only thing in there which I can see having any protein is the pancetta. Should I have a shake with this or will it be ok? I've made a batch as I have it regularly.

Cheers! :D
 
$loth said:
Hey all,

Is pasta ok for an evening meal? It's got in it: tomatoes (a mix from a tin and vine tomatoes), red and green pepper, onions, mushrooms and pancetta.

Now the only thing in there which I can see having any protein is the pancetta. Should I have a shake with this or will it be ok? I've made a batch as I have it regularly.

Cheers! :D
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According to calorie king, per 100g pancetta is approx

Total Fat 32.1 g
Saturated Fat 10.7 g
Cholesterol 89 mg
Sodium 1857 mg
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 17.9 g
Calcium 0 mg

Quite a lot of fat in there for the amount of protein. I know it tastes good but shouldn't really rely on it for protein. Perhaps have a grilled chicken boob (or 2) on top of pasta with a smaller amount of sauce.

I make large batches of tomato sauce using this recipe:

3-4tins of tomato
1 red onion
1 clove garlic
heap of dry oregano
heap of dry basil
glug of balsamic vinegar
brown sugar to taste
plenty of black pepper

Gently fry the onion and garlic in olive oil till golden brown, throw in the tomatoes, herbs, balsamic, a table spoon (ish) of sugar and the pepper, turn up the heat and simmer till reduced by a third. Taste and add more vinegar or sugar as necessary. Allow to cool, bag up into portions and freeze. I usually scale it up by 3 so i used 12 tins of tomatoes etc. :D

Use it on pasta, sweet potatoes, anything that needs a little sauce
 
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