Soldato
*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
Will have to work it all out.
Soldato
Yeah will do 
7:30 - 1 scoop whey water
8:15 - 1 whole egg, 3 egg whites, oates (small bowl)
10:30 - chicken breast, 1 pieces wholemeal bread, handfull nuts, 1x yogourt.
11:30- 12:30 - TRAIN
12:30 2 scoops whey water
13:00 - 1 cod fillet/1 rump steak/1 chicken breast /1 tin tuna with brown rice/ wholemeal pasta handfull/ 2 sweetpotatoes + veg
15:45 - 1 tin tuna, handfull wholemeal pasta, half small sweetcorn,1 yogourt, handfull nuts.
18:00 - 1 scoop whey + banana
20:30 - 1 cod fillet/1 rump steak/1 chicken breast /1 tin tuna with brown rice/ wholemeal pasta handfull/ 2 sweetpotatoes + veg
22:30 2 scoops whey with milk
Yes no exact measures but just think a standard serving, not measured/weighed as per yet but will do....
7:30 - 1 scoop whey water
8:15 - 1 whole egg, 3 egg whites, oates (small bowl)
10:30 - chicken breast, 1 pieces wholemeal bread, handfull nuts, 1x yogourt.
11:30- 12:30 - TRAIN
12:30 2 scoops whey water
13:00 - 1 cod fillet/1 rump steak/1 chicken breast /1 tin tuna with brown rice/ wholemeal pasta handfull/ 2 sweetpotatoes + veg
15:45 - 1 tin tuna, handfull wholemeal pasta, half small sweetcorn,1 yogourt, handfull nuts.
18:00 - 1 scoop whey + banana
20:30 - 1 cod fillet/1 rump steak/1 chicken breast /1 tin tuna with brown rice/ wholemeal pasta handfull/ 2 sweetpotatoes + veg
22:30 2 scoops whey with milk
Yes no exact measures but just think a standard serving, not measured/weighed as per yet but will do....
Last edited:
Soldato
Been doing a little reading on CBL and it looks quite good and may work for me as I don't get the chance to get a proper meal in till after training ( 7:30ish ) on college days. IF worked pretty well for me because when I start eating I can't usually stopSo no brekkie when I get up at 6:30 and I will be fine until 1:00-2:00 when I took a scoop of whey, MP cookie and a cup of tea. Tried taking chicken but no space in my bag and cold chicken smells rank! A no no when you go to an art college full of fine young ladies
Only downside is the 10 days prep. No way on this earth I can survive with only 30g of carbs a day!
Stiv, the CBL basics are ultra low carbs before training, then go to town after. And on non training days then ultra low carbs all day.
As for the 10 day prep you still get in plenty of cals, salads with plenty of oils etc, i have found that the only main negative effects have been on recovery, no obvious impact on strength etc. getting to sleep hasnt been easy, and my daughter isnt sleeping great at the mo so my sleep has been disturbed a fair bit. Also i train in the morning, so not ideal to the program yet i am confident i have managed to squeeze the prep in to 6-7 days (and this included a few drinks on NYE!, however stuck to vodka and didn't go mad).
You can speed this up by doing hiit sessions at the end of your workouts, or in the mornings (as discussed earlier hiit is not optimal when done after weights)
I noticed I had moved in to stage 3 (days 7-10) of the prep yesterday and that was day 5 for me. It's actually quite interesting to notice the different stages, as you don't get all the tell signs. Gross detail,for me I noticed on days 2-4 my pee was starting to really smell (chemically type tinge) and I got keto breath as well, yesterday my pee stopped smelling highlighting my body was using the ketones now
Soldato
So what's the benefits of CBL?
Oh I think I see, the benefit of these "keto" diets while still taking carbs on....?
Oh I think I see, the benefit of these "keto" diets while still taking carbs on....?
The benefits of CBL is to use the body's functions more optimally. Don't kick the body out of fat burning mode when you wake up, reduce catabolic effects with what you eat and when, encourage the muscles to pull in as much energy from the carbs as possible and discourage fat to do the same, and a general controlling of insulin levels etc.
I don't even know yet if it will work for me, but so far things seem to be going according to the book, and other peoples experiences. Seems to be working for LiE as well.
I don't even know yet if it will work for me, but so far things seem to be going according to the book, and other peoples experiences. Seems to be working for LiE as well.
Permabanned
What are your opinions on hitting the gym with doms?
Exhausted my pecs, shoulders and glutes last few days and all are really sore which I love as this tells me I trained hard.Should I smash out another day or two or take a day off?
Exhausted my pecs, shoulders and glutes last few days and all are really sore which I love as this tells me I trained hard.Should I smash out another day or two or take a day off?
Man of Honour
Personally I'd just carry on with the gym but make sure I've warmed up well, I tend to find that I stop noticing the DOMS after a while in the workout - usually I've given myself more pain in another area to distract...
Today will be my first time back in the gym for about two weeks, I've only been for a couple of runs and a swim over the holiday period as I've been out of London. I'm looking forward to it although I think today will just be a medley rather than anything particularly focused especially as my left knee has picked up a bit of a niggle - damn airline seats being made for midgets.
Does anyone know of any decent web rep calculators?
As in, figuring out a one rep max, or more interesting to me... the reverse (your 8 rep max from your 1 rep max).
Although it's only an estimate I know the accuracy of this is going to vary on the exercise.
As in, figuring out a one rep max, or more interesting to me... the reverse (your 8 rep max from your 1 rep max).
Although it's only an estimate I know the accuracy of this is going to vary on the exercise.
Soldato
man up
If I thought I might just be a bit stiff or would suffer from a bit of DOMs, I'd go for it. But if I didn't think I could do the exercises properly, then I wouldn't do it.
Man of Honour
****ing **** session today. Struggled with deadlifts on 5/3/1 day. 1st heavy session since the winter break so I suppose it's no surprise. I hate being defeated. *rageface* I will bounce back.
Man of Honour
Interesting read...found it when stumbling across articles about Chromium (which is a a very good thing to supplement with by the way
Top 10 Minerals for Bodybuilding
10. Potassium
This mineral is an important electrolyte found within muscle cells and works closely with sodium to regulate body water levels. As well, Potassium plays a critical role in facilitating the electrical potentials across nerve and muscle cells that result in muscle contraction. Potassium is even involved in glycogen storage (for high intensity muscular energy). A poor potassium / sodium balance can lead to improper fluid levels, dehydration, muscle cramps and weakness. Fortunately, dietary intake of potassium is generally not a problem for most people, but bodybuilders should become familiar with its role and the foods where it can be found.
9. Copper
The trace mineral Copper may soon prove more vital to bodybuilders than was previously thought. It's included in this list not because of its involvement in oxygen transport and utilization (as well as many enzymatic reactions, not the least of which is helping in the production of noradrenaline) but because Copper has been shown to increase in the bloodstream during intense exercise. This fact leads to the conclusion that copper plays a direct role in high intensity muscular work such as bodybuilding, and that there may be conditions under which some bodybuilders ingest suboptimal amounts. Although most folks probably do take in enough copper, it's a good idea to monitor your copper intake. You'll likely hear more about this mineral in the future.
8. Vanadium
This is a nonelectrolyte mineral that has received much recent attention in the bodybuilding community due to the perceived effects of one of its salt forms, vanadyl sulfate. Vanadium is to sea creature what iron is to humans; it makes a jellyfish's blood green like iron makes our blood red. Although the vast majority of research on Vanadium supplementation has been carried out on diabetic rats, the published results tend to show a promising glycogen storing effect on muscle tissue. This may explain the subjective analysis of some bodybuilders who swear the feel 'harder' after taking vanadyl sulfate. Problem is, we really don't know much yet about vanadyl sulfate's effects on athletic performance. Nor do we know much about the long term effects of supplementation with vanadium salt, but there is a theoretical mechanism of action and at least some promise.
7. Iron
You may be aware that the mineral Iron is a constituent of hemoglobin and is responsible for oxygen transport and, indirectly, subsequent oxidative energy production. What does this have to do with bodybuilding? Well, your ability to recover between sets is related to the efficiency of your aerobics system. The more oxygen you can supply to your working muscles, the quicker your muscles can recover in time for another hard set.
Moreover, Iron is particularly critical for female bodybuilders. Women lose some Iron in their menstrual flow every month. As well, female weight trainers, who typically don't consume much red meat, which is high in iron, may not readily replace vulnerable iron stores. Therefore, female bodybuilders run the risk of anemia if they're not careful about iron intake.
6. Phosphorus
A mineral that is present in the body in large amounts, phosphorus is directly linked to exercise metabolism since it produces high energy molecules such as Adenosine Triphosphate (ATP) and Creatine Phosphate. Phosphorus works in conjunction with Calcium, so it's important to keep phosphorus and calcium intakes close to a 1:1 ration; an imbalance creates a potential nutrition problem. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.
5. Sodium
As most bodybuilders know, Sodium is an electrolyte that plays a vital role in the regulation of body fluids. The level of sodium in the body determines the amount of water the body will 'hold', and high intakes can cause body tissues to swell. (It is not uncommon to look like 'Quasibloato' and be up to two pounds heavier the morning after scarfing down a Big Mac and large fries.) Although a normal diet usually contains a reasonable amount of sodium, be careful not to limit sodium intake too much at contest time to get an ultra shredded look. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn't all that bad, it's having the right amount that's important.
4. Chromium
The trace element Chromium is the key part of glucose tolerance factor, a substance that help insulin bind to its receptors on tissues. In other words, Chromium help insulin do its job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more Chromium than nonathletes, but whether chromium is truly anabolic is a bone of contention among scientists. The fact is that chromium appears to help glucose metabolism and probably helps in lipid metabolism but has not yet been clearly established to increase lean body mass. Claims of ripped, freakish physiques from chromium supplementation are premature, to say the least. However, this mineral weighs in at number four because athletes must become more familiar with its role in physiology.
3. Zinc
Think Zinc for growth. That's right, the mineral zinc is involved in virtually all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss coupled with possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.
2. Calcium
The most abundant mineral in the body, Calcium is the second most important mineral for bodybuilders. There are several reasons for this.
Bodybuilders may have difficulty maintaining the needed 1:1 calcium to phosphorus ratio. First, many lifters try to avoid dairy products (containing calcium) because of a relatively unfounded fear that they will 'smooth them out'. Second, a typical bodybuilding diet is high in protein, meaning that it's also high in phosphorus (further throwing off this ratio) and causes excess amounts of calcium to be excreted in urine.
Calcium is the primary mineral involved in muscular contraction (ever head of calcium ions in the 'sliding filament theory of muscular contraction'?)
The structural stress from weight training requires a steady supply of calcium to maintain high bone density.
Female athletes need to be especially careful of their dietary calcium intake, as low estrogen levels can contribute to decreased calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D help with calcium absorption, making vitamin D fortified dairy products a good source of this mineral.
1. Magnesium
Magnesium takes the number one spot not only because it has a theoretical mechanism of action (a plausible way it can help bodybuilders) but also due to recent studies identifying the performance enhancing benefits of magnesium supplementation.
Magnesium's role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don't make up for these losses in their diets, as many food high in magnesium (nuts, legumes, etc) do not typically top a bodybuilder's grocery list.
Brilla and Haley from Western Washington University in Bellingham recently published the results of a research study in which magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium's role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it's not hard to see why so many sports nutrition specialists working with strength / power athletes are excited about magnesium's potential.
Conclusion
One word of caution. Minerals are critical for peak performance. However, overdosing on one or all of these elements can spell disaster. Too much of one mineral can cause a functional imbalance of another mineral or cause negative side effects without the original benefits. Too much zinc, for example, can lead to problems with lowered HDL levels (the 'good' cholesterol). The bottom line is to make sure you get what you need and not to megadose.
Remember, minerals may be more important for athletes than many of the nutrients that provide calories precisely because of their often unique physiological functions. In particular, these 10 minerals may prove especially critical for bodybuilders because of their nutritional status for athletes and their roles in growth, energy production and muscular contraction. Don't brush off these critical dietary components. After all, it's the little things that count.
Top 10 Minerals for Bodybuilding
10. Potassium
This mineral is an important electrolyte found within muscle cells and works closely with sodium to regulate body water levels. As well, Potassium plays a critical role in facilitating the electrical potentials across nerve and muscle cells that result in muscle contraction. Potassium is even involved in glycogen storage (for high intensity muscular energy). A poor potassium / sodium balance can lead to improper fluid levels, dehydration, muscle cramps and weakness. Fortunately, dietary intake of potassium is generally not a problem for most people, but bodybuilders should become familiar with its role and the foods where it can be found.
9. Copper
The trace mineral Copper may soon prove more vital to bodybuilders than was previously thought. It's included in this list not because of its involvement in oxygen transport and utilization (as well as many enzymatic reactions, not the least of which is helping in the production of noradrenaline) but because Copper has been shown to increase in the bloodstream during intense exercise. This fact leads to the conclusion that copper plays a direct role in high intensity muscular work such as bodybuilding, and that there may be conditions under which some bodybuilders ingest suboptimal amounts. Although most folks probably do take in enough copper, it's a good idea to monitor your copper intake. You'll likely hear more about this mineral in the future.
8. Vanadium
This is a nonelectrolyte mineral that has received much recent attention in the bodybuilding community due to the perceived effects of one of its salt forms, vanadyl sulfate. Vanadium is to sea creature what iron is to humans; it makes a jellyfish's blood green like iron makes our blood red. Although the vast majority of research on Vanadium supplementation has been carried out on diabetic rats, the published results tend to show a promising glycogen storing effect on muscle tissue. This may explain the subjective analysis of some bodybuilders who swear the feel 'harder' after taking vanadyl sulfate. Problem is, we really don't know much yet about vanadyl sulfate's effects on athletic performance. Nor do we know much about the long term effects of supplementation with vanadium salt, but there is a theoretical mechanism of action and at least some promise.
7. Iron
You may be aware that the mineral Iron is a constituent of hemoglobin and is responsible for oxygen transport and, indirectly, subsequent oxidative energy production. What does this have to do with bodybuilding? Well, your ability to recover between sets is related to the efficiency of your aerobics system. The more oxygen you can supply to your working muscles, the quicker your muscles can recover in time for another hard set.
Moreover, Iron is particularly critical for female bodybuilders. Women lose some Iron in their menstrual flow every month. As well, female weight trainers, who typically don't consume much red meat, which is high in iron, may not readily replace vulnerable iron stores. Therefore, female bodybuilders run the risk of anemia if they're not careful about iron intake.
6. Phosphorus
A mineral that is present in the body in large amounts, phosphorus is directly linked to exercise metabolism since it produces high energy molecules such as Adenosine Triphosphate (ATP) and Creatine Phosphate. Phosphorus works in conjunction with Calcium, so it's important to keep phosphorus and calcium intakes close to a 1:1 ration; an imbalance creates a potential nutrition problem. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.
5. Sodium
As most bodybuilders know, Sodium is an electrolyte that plays a vital role in the regulation of body fluids. The level of sodium in the body determines the amount of water the body will 'hold', and high intakes can cause body tissues to swell. (It is not uncommon to look like 'Quasibloato' and be up to two pounds heavier the morning after scarfing down a Big Mac and large fries.) Although a normal diet usually contains a reasonable amount of sodium, be careful not to limit sodium intake too much at contest time to get an ultra shredded look. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn't all that bad, it's having the right amount that's important.
4. Chromium
The trace element Chromium is the key part of glucose tolerance factor, a substance that help insulin bind to its receptors on tissues. In other words, Chromium help insulin do its job of transporting glucose, amino acids and fatty acids into cells. Athletes probably need more Chromium than nonathletes, but whether chromium is truly anabolic is a bone of contention among scientists. The fact is that chromium appears to help glucose metabolism and probably helps in lipid metabolism but has not yet been clearly established to increase lean body mass. Claims of ripped, freakish physiques from chromium supplementation are premature, to say the least. However, this mineral weighs in at number four because athletes must become more familiar with its role in physiology.
3. Zinc
Think Zinc for growth. That's right, the mineral zinc is involved in virtually all phases of growth. Even more critical for bodybuilders, studies have shown that high intensity exercise stimulates excessive zinc loss. Further, diets of some athletes have been found to be low in zinc. This potential double edged sword, excess loss coupled with possible low intakes, moves zinc into our number three position. If you're not mindful of your zinc intake, your growth may be stymied.
2. Calcium
The most abundant mineral in the body, Calcium is the second most important mineral for bodybuilders. There are several reasons for this.
Bodybuilders may have difficulty maintaining the needed 1:1 calcium to phosphorus ratio. First, many lifters try to avoid dairy products (containing calcium) because of a relatively unfounded fear that they will 'smooth them out'. Second, a typical bodybuilding diet is high in protein, meaning that it's also high in phosphorus (further throwing off this ratio) and causes excess amounts of calcium to be excreted in urine.
Calcium is the primary mineral involved in muscular contraction (ever head of calcium ions in the 'sliding filament theory of muscular contraction'?)
The structural stress from weight training requires a steady supply of calcium to maintain high bone density.
Female athletes need to be especially careful of their dietary calcium intake, as low estrogen levels can contribute to decreased calcium absorption and increased calcium loss. Also, keep in mind that Vitamin D help with calcium absorption, making vitamin D fortified dairy products a good source of this mineral.
1. Magnesium
Magnesium takes the number one spot not only because it has a theoretical mechanism of action (a plausible way it can help bodybuilders) but also due to recent studies identifying the performance enhancing benefits of magnesium supplementation.
Magnesium's role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don't make up for these losses in their diets, as many food high in magnesium (nuts, legumes, etc) do not typically top a bodybuilder's grocery list.
Brilla and Haley from Western Washington University in Bellingham recently published the results of a research study in which magnesium supplemented lifters exerted greater quadriceps force that unsupplemented lifters. Considering magnesium's role in bodybuilding, factors leading to a possible suboptimal magnesium status in athletes and results of research such as this, it's not hard to see why so many sports nutrition specialists working with strength / power athletes are excited about magnesium's potential.
Conclusion
One word of caution. Minerals are critical for peak performance. However, overdosing on one or all of these elements can spell disaster. Too much of one mineral can cause a functional imbalance of another mineral or cause negative side effects without the original benefits. Too much zinc, for example, can lead to problems with lowered HDL levels (the 'good' cholesterol). The bottom line is to make sure you get what you need and not to megadose.
Remember, minerals may be more important for athletes than many of the nutrients that provide calories precisely because of their often unique physiological functions. In particular, these 10 minerals may prove especially critical for bodybuilders because of their nutritional status for athletes and their roles in growth, energy production and muscular contraction. Don't brush off these critical dietary components. After all, it's the little things that count.
Man of Honour
glad to be of service. Although your quadriceps have plenty of force already, give us a chance to catch up 
Caporegime
I couldn't walk today because of doms from Thursdays Squats, still did my Deadlifts today.
As said, just warm up properly, shouldn't be a problem.
Soldato
