Supplements the debate/discussion thread

sunama said:
Dude. I'm a huge advocate of supplements BUT, they should ideally be used with exercise.
Do exercise. Get in the routine.
Then later on if you want to take it to the next level, look at supplements.

If shifting the fat is what you want to do, then get active. Those who dont like to run/cycle/swim/ski, take up a sport that they enjoy. So that could be the way for you, as motivation seems to be your problem.

If you really want to take a supplement, get some caffeine pills, take 100mg worth. That'd be pretty harmless, is cheap and that should get you "buzzing".

I still contend that caffeine is one of, if not the best legal supplement that money can buy and you should see results within 20 minutes of ingesting the pill.

All the best with your training.
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Cheers for the advice mate,

I'd rather not get too deep into the whole world of what not to eat etc, as long as I leave Biscuits/cake etc out the way, I usually see weight gradually drop.

However, It's usually rushing off to work where my diet falls off a ledge. What would you recommend I should be eating? or atleast leaving well alone. We have free bread in work for toast etc, so I'm guessing that's one :|.
 
Diet for weight loss is pretty easy. The main thing is you want slow and steady fat loss with as little lean mass loss as possible. You do this by training to at the least maintain your strength and eating as much as possible while still getting around 1-1.5lbs weight loss a week (on average, water weight/retention can/will mess with your head, but if you're eating at a healthy deficit then you shouldn't see stalls for more than a week or two).

Generally when dieting protein should be higher than when eating at maint. or in a surplus, you need a certain amount of fat for hormonal/sanity reasons and then depending on the the kind of activities you do, you can either make the rest up with carbs or drop some of the carbs for more fat.

Read these for pretty much all you need to know:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
 
Sinny said:
Cheers for the advice mate,

I'd rather not get too deep into the whole world of what not to eat etc, as long as I leave Biscuits/cake etc out the way, I usually see weight gradually drop.

However, It's usually rushing off to work where my diet falls off a ledge. What would you recommend I should be eating? or atleast leaving well alone. We have free bread in work for toast etc, so I'm guessing that's one :|.
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If they have wholemeal bread have at it, for spread I tend to stick with PB, decent source of protein and fat. For things to avoid it basically anything thats high in simple cards (white flour, wheat and so on) replace those with wholemeal, and stay away from bad fats. Everything else is pretty good to eat, and just needs you to watch your calorie intake.

I have also been researching some supplements, I'm thinking of picking on a BCAA, Multi vitamin and more whey protein. What do you guys think, and do any of you take green tea extract or caffeine.
 
The simple/complex carbs thing only (potentially) matters if you eat those things in isolation. Don't worry about the GI index. If you're eating a mixed meal of protein/carb/fat, the churned up mix that gets digested doesn't get separated and tackled macro by macro by your body. Base the majority of your carb intake choices on micronutrition, volume relative to energy density and obviously personal preference (e.g. a baked potato is more 'bang for buck' than a couple of small pots of jelly in just about every way, even if both added up to 50g carbs). Over a week if you get most of your intake from nutritious sources then you can fit 'fun' things in if you want as long as you're still in a deficit/it fits your intake plan.

BCAA - insurance if you train fasted, pointless otherwise
Multi - probably pointless if you eat a varied diet, probs useful if you're on poverty calories while doing something like Lyle's RFL diet (not that you should be). Neon pee = in one end out the other = why take? was always me feeling
Whey - it's protons, you can drink it, make fluff/mug cakes/bake with it etc, cheap from bulk suppliers.
Caffiene - well understood
Green Tea Extract - if you like green tea drink some?
 
Anyone else tried ON - Optimen?

I won a bottle of them in a PL raffle :D started taking them when my dailys ran out and I'm genuinely impressed by them.
 
I think TPW is a bit expensive too MP are still the best bang for buck imo and there's always discount codes knocking about i didn't think £26 for 2.5kg impact whey delivered was bad (20%off the other week) and the chocolate smooth and chocolate mint are really nice better than a lot of stuff I've tasted.
 
Somnambulist said:
Diet for weight loss is pretty easy. The main thing is you want slow and steady fat loss with as little lean mass loss as possible. You do this by training to at the least maintain your strength and eating as much as possible while still getting around 1-1.5lbs weight loss a week (on average, water weight/retention can/will mess with your head, but if you're eating at a healthy deficit then you shouldn't see stalls for more than a week or two).

Generally when dieting protein should be higher than when eating at maint. or in a surplus, you need a certain amount of fat for hormonal/sanity reasons and then depending on the the kind of activities you do, you can either make the rest up with carbs or drop some of the carbs for more fat.

Read these for pretty much all you need to know:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
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Well summed up :)
 
I'm also looking for a bit of advice, I'm a bit of a snack fiend, although the weight I put on doesn't really show anywhere except my midriff, in fact with my waist busting out at 40" at one point, a third bigger than I was used to it being, I still looked very lean, not counting the belly bulge. As I was getting a little too podgy I cut out all snacks, just had sugar free muesli or porridge with a bit of salt for breakfast, an egg with a slice of bread for lunch and whatever for dinner, just sensible portions. Over the subsequent few months I dropped 3 stone from ~13 to 10, and I think it's time to go through a similar routine again as the podge is creeping back on.

However, along with the dieting before I did a few press-ups, not a huge amount, maybe 250 to 300 or so a day in reps of 50, but if I were to do the same again I would really like to increase my protein intake a bit and then maybe add some more exercises to the regime, for instance the press-ups I had been doing were with quite a wide hand placement, and I had no idea but I'm sure many folks know that worked my chest a lot. I'd like to add some close placement push-ups for my arms, but they are so puny it's a real effort to do any at all, and I don't like the idea of trying that at such a strain when my diet would be quite meagre for any exertion, I feel that even before I was running on empty a bit too much. I've looked around but there are so many opinions and some estimates on protein intake seem quite excessive even for light exercise, but could well be accurate for all I would know.

I just wondered if anyone here had any thoughts on what they might aim for in a similar situation. I know it's not a very exacting description but I'm just looking for some guidelines. Any thoughts much appreciated.
 
Stop eating rubbish, and keep your brotein at around 1.2-1.5g/kgbw.

And doing push-ups won't give you a huge chest in the same way that calisthenics and other body weight exercises never made anybody huge (not puny, sure, but not particularly big) to my understanding and apathetic google-fu.

So... Have a think about what you want to achieve (your legs are probably pretty puny, too! ;) ) and then think about your routine, diet, etc. :)
 
Ordered some Creapure from MP 500g for £9.59 sempt a good price and never had the Creapure variation. Was running low on Mono and i got on a 20% OFF code so thought why not!
 
mrthingyx said:
Stop eating rubbish, and keep your brotein at around 1.2-1.5g/kgbw.

And doing push-ups won't give you a huge chest in the same way that calisthenics and other body weight exercises never made anybody huge (not puny, sure, but not particularly big) to my understanding and apathetic google-fu.

So... Have a think about what you want to achieve (your legs are probably pretty puny, too! ;) ) and then think about your routine, diet, etc. :)
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Ha, thanks, I thought that seemed a little much, I'm less concerned about going overboard now. I'm not bothered about building up that much at the moment, just toning up and losing the flab and didn't want to be exercising without enough fuel.

Funnily enough my calves seem shapely enough, just wrapped a tape measure around and they are 18" which I think is reasonable seeing as I don't work them, but my arms are paltry, forearms are 10" and biceps probably not much bigger, so wanted to give them a bit of a boost. Not to mention when the shape comes back into my chest it makes my arms look even more ridiculous.

Now I just need to get a supplement, because that would be a lot of eggs.
 
I thought I'd let people know about OatBran.
I ordered this stuff for the first time and have been using it for about a week.
Its basically an oat alternative.
Have it in your shake or for breakfast.

The nutritional value is seems better than oats.
Oatbran has plenty of fibre...if thats what you are looking for.

In terms of taste - its fine. It has virtually no taste, so if anybody wants to try out an alternative to oats (for breakfast or in their shake), give oatbran a go.

http://www.myprotein.com/sports-nutrition/oatbran/10575005.html
 
Missed out on the myprotein 20% off code. Anyone know of any other codes for either myprotein or elsewhere?

Looking to get a couple of 1/2.5kg bags of Whey and 5kg or so of oats.
 
It's always going to be pricey as it's quite a niche product so you probably won't find it much cheaper than MP to be honest.
 
One thing I've noticed is that anything apart from Whey Protein Concentrate is expensive.
Milk, Whey Isolate, Pea, Soy - all very expensive.
Is there any particular reason why you want Hemp protein?
 
I'm investigating a more Vegan/wholefoods diet.

I suppose the only reason I went for Hemp was that I've been reading its the least processed, most easily digested of the Vegan friendly ones, and mixes the best as well. Soy protein is heavily processed apparently, but would probably get some to use in smaller quantities as it has an excellent amino acid profile.
 
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