Supplements the debate/discussion thread

Diet doesn't seem too bad Oxide, have you tried working out how much protein, carbs and fats you're getting each day? Aim for a 50:10:40 or 50:20:30 split or thereabouts. Basically high protein, high fat, low carbs. You seem to be on the right track here anyway.

Also I see a lack of lower body resistance exercise. The muscles in your legs are huge and make up a high percentage of your total muscle mass. The more muscle you have, the quicker you able to metabolise nutrients, the lower amount of fat you'll store. So get squatting!

Also as mentioned don't bother trying to isolate abs in any sort of exercise, it's just not how they work. They're there to offer support for your core, so you need to be doing exercises that recruit them as such. Look into Pallof presses. Also planks are good, but I see you're already doing them. But bear in mind you're probably not doing them correctly if you can hold in position for 1.5 minutes!
 
Like Mansize says, diet seems ok. Although I'd want a little bit more protein at breakfast, and make sure you're getting enough fat.

Planks aren't an exercise where you get more points for doing it for crazy amounts of time. I'm sure most people could rest on their skeletal system and connective tissues for extended periods of time, the real challenge is having a correctly activated core throughout. From your list I'd only include planks and leg raises, but also look into some anti-rotation stuff like the pallof press.

Also, squat!

So basically +1 to Mansize's post ;)
 
guys I'm about to spend a £100 on supplements. (2 big whey one for me one for a friend, BCAA, oats and multi vit) Can someone give me a decent discount code and a site? Its not my first order if your going to recommend myprotien so can't use discount code.
 
yhack said:
I'd say to swap triceps and biceps so it's back+biceps and chest+triceps on the same day. Triceps help with chest exercises like bench press and biceps work with the back in exercises like pull ups.
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I originally did what you mention here, and always though "Hmm a bit weird to do back & triceps, then chest & biceps :confused:", but it actually makes sense.

Doing isolated tricep exercises on a chest day caused me to have to bow out of the chest exercises earlier than I would normally, due to having fatigued triceps. The same goes for biceps & back. If you work biceps with chest, triceps with back, then the more important lifts of the day (chest and back!) won't suffer.

It also means you get to hit arms more often :p
 
Hi guys, looking for a new protein shake.

Currently using the vanilla whey isolate from MyProtein and I really can't handle it. This stuff makes me feel sick, like the other whey flavours I've tried from MyProtein. Also it irritates my throat and makes my mucus really thick, such that after drinking I have to spend a couple of minutes bend over the sink just spitting out mucus.

I loved PhD pharma gain (but it gave me a few intestinal problems, not sure whether that was the lactose content or not :o)
Someone here recommended xtreme Ultra Peptide to me, is this a good one to go for?
Bearing in mind that I'm a bit lactose intolerant.

Thanks very much
 
^^ try Impact Whey Deluxe - Unflavoured - just stick it in a homemade smoothie and you won't know its in there

I can't taste it

and I get no after effects whatsoever - its superb stuff

I tried Flavoured True Whey before and that made me feel bloated, nauseated etc - didn't agree with me
 
Centurion, i've mentioned it but try biox power whey, it's low in lactose and imo one of the best i've tried yet.
 
TheCenturion said:
Hi guys, looking for a new protein shake.

Currently using the vanilla whey isolate from MyProtein and I really can't handle it. This stuff makes me feel sick, like the other whey flavours I've tried from MyProtein. Also it irritates my throat and makes my mucus really thick, such that after drinking I have to spend a couple of minutes bend over the sink just spitting out mucus.

I loved PhD pharma gain (but it gave me a few intestinal problems, not sure whether that was the lactose content or not :o)
Someone here recommended xtreme Ultra Peptide to me, is this a good one to go for?
Bearing in mind that I'm a bit lactose intolerant.

Thanks very much
Click to expand...

Hemp or Pea protein powder - completely cut out lactose.

Are you training regularly?
 
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Mansize_tissue said:
Diet doesn't seem too bad Oxide, have you tried working out how much protein, carbs and fats you're getting each day? Aim for a 50:10:40 or 50:20:30 split or thereabouts. Basically high protein, high fat, low carbs. You seem to be on the right track here anyway.

Also I see a lack of lower body resistance exercise. The muscles in your legs are huge and make up a high percentage of your total muscle mass. The more muscle you have, the quicker you able to metabolise nutrients, the lower amount of fat you'll store. So get squatting!

Also as mentioned don't bother trying to isolate abs in any sort of exercise, it's just not how they work. They're there to offer support for your core, so you need to be doing exercises that recruit them as such. Look into Pallof presses. Also planks are good, but I see you're already doing them. But bear in mind you're probably not doing them correctly if you can hold in position for 1.5 minutes!
Click to expand...

Thanks for the advice :D

I haven't worked that out - I'm trying to ease in and not over complicate things at this stage by working out my proteins etc - I will once I get more into it :)

I don't currently work legs because the xtrainer completely knackers my thighs but I'll add squats and perhaps leg curls for hamstrings?

Those pallof presses look excellent, I'll start doing those thanks. I do plank by resting on my elbows and back straight, is that ok? today I did 1:45 and barely made it before my stomach started touching the floor.

icecold said:
Like Mansize says, diet seems ok. Although I'd want a little bit more protein at breakfast, and make sure you're getting enough fat.

Planks aren't an exercise where you get more points for doing it for crazy amounts of time. I'm sure most people could rest on their skeletal system and connective tissues for extended periods of time, the real challenge is having a correctly activated core throughout. From your list I'd only include planks and leg raises, but also look into some anti-rotation stuff like the pallof press.

Also, squat!

So basically +1 to Mansize's post ;)
Click to expand...

Many thanks for the help too :)

Howcome I need more fat in my diet - I have loads I'm trying to get rid of. It doesn't compue for me atm? :confused:

Zefan said:
I originally did what you mention here, and always though "Hmm a bit weird to do back & triceps, then chest & biceps :confused:", but it actually makes sense.

Doing isolated tricep exercises on a chest day caused me to have to bow out of the chest exercises earlier than I would normally, due to having fatigued triceps. The same goes for biceps & back. If you work biceps with chest, triceps with back, then the more important lifts of the day (chest and back!) won't suffer.

It also means you get to hit arms more often :p
Click to expand...

Thanks for the tips. So to confirm I do back + biceps and chest + triceps?
 
Oxide™ said:
Those pallof presses look excellent, I'll start doing those thanks. I do plank by resting on my elbows and back straight, is that ok? today I did 1:45 and barely made it before my stomach started touching the floor.

Howcome I need more fat in my diet - I have loads I'm trying to get rid of. It doesn't compue for me atm? :confused:
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You're doing planks slightly wrong :)

You need to squeeze your abs and bum as hard as you can throughout, if your stomach is dropping then you aren't doing this. Done right you shouldn't get more than 30 seconds. I've not see ANYONE do these properly in the gym, so you've probably just copied someone doing them wrong.

Fat in your diet does not make you fat. Excess calories and poor insulin sensitivity do. Fat is very important for your body to function, and fat loss will actually slow if you are consuming too little.
 
Buckster said:
^^ try Impact Whey Deluxe - Unflavoured - just stick it in a homemade smoothie and you won't know its in there

I can't taste it

and I get no after effects whatsoever - its superb stuff

I tried Flavoured True Whey before and that made me feel bloated, nauseated etc - didn't agree with me
Click to expand...

hux said:
Centurion, i've mentioned it but try biox power whey, it's low in lactose and imo one of the best i've tried yet.
Click to expand...

Thanks guys, I'll look at those two :)

sigma said:
Hemp or Pea protein powder - completely cut out lactose.

Are you training regularly?
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Yes, I'm training regularly. Aren't hemp and pea protein going to taste horrible?
 
Oxide™ said:
I don't currently work legs because the xtrainer completely knackers my thighs but I'll add squats and perhaps leg curls for hamstrings?
Click to expand...

No need to bother with leg curls, just do back (and front if you're feeling up to it, they place more emphasis on quads as opposed to hamstrings) squats, deadlifts, and in particular SLDLs (stiff leg deadlifts) as you'll get a lot of hamstring recruitment here.

Basically I'd have a leg day where I'd either do front or back squats (alternate each workout perhaps, or do both!), SLDLs and calf raises. Then do deadlifts on back day.

TheCenturion said:
Yes, I'm training regularly. Aren't hemp and pea protein going to taste horrible?
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Yep! Cheap and nasty. I can't live without it though because I wouldn't be able to afford whey at the prices it's going for now.

EDIT: I was referring to pea protein by the way.
 
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TheCenturion said:
Yes, I'm training regularly. Aren't hemp and pea protein going to taste horrible?
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Hemp isn't that bad, a bit nutty.

The more important question is, do you want something that goes down well? Something natural and full of goodness?

I've just started Hemp shakes today and whilst they don't taste amazing they're not horrible, no worse than unflavored Whey, not cheap mind.

You'll get used to the taste. ;)
 
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found this very good deal which some of you may be interested in

http://monstersupplements.com/store/p/4942/1/PhD-Pharma-Blend-and-FREE-Methoxy-7-Test.html

2.28kg of high quality blend which is best used before bed, as it's name suggests (6 hours). this type of protein usually costs a lot more than a normal whey protein.

also you get a natural test booster free with it, although if you look closesly at the profile it's basically ZMA with added extras.

the costs of free supplement is usually £35

http://monstersupplements.com/store/p/3375/1/PhD-Nutrition-Methoxy-7-Test-:-90-Caps.html

combined cost of both is £39

http://monstersupplements.com/store/p/4942/1/PhD-Pharma-Blend-and-FREE-Methoxy-7-Test.html

which i think for a blend and zma (with added extra's) is a steal

be quick
 
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