*** The 2015 Gym Rats Thread ***

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Gents

After a hard day at work I struggle to get going in the gym, I've started having a strong coffee 30 mins prior to getting there, is there anything else I can do to give me a kick in the right direction?

Thanks M
 
iMacMart said:
Gents

After a hard day at work I struggle to get going in the gym, I've started having a strong coffee 30 mins prior to getting there, is there anything else I can do to give me a kick in the right direction?

Thanks M
Click to expand...

Just get on with it :)

I take a oat and whey shake with some taurine in it then just crack on, warming up helps to get the mind going as well,be it a few minor s stretching/walking/jogging/rowing/skipping/masturbating
 
Going to try and post more in this thread this year...

Diet started today, after a bit of downtime over Christmas and New Year. Given myself plenty of time for the first lot of photo-shoots in April. Having the downtime I am starting the cut on 4,400 calories :)

On a more serious note, I am dreading stepping into the gym tonight, bro's curling everywhere!

iMacMart said:
Gents

After a hard day at work I struggle to get going in the gym, I've started having a strong coffee 30 mins prior to getting there, is there anything else I can do to give me a kick in the right direction?

Thanks M
Click to expand...

Coffee is fine, I tend to have a good sized meal 2hrs before then crack the tunes up on the drive to the gym. Pre-workout will help, but you really don't want to start relying on that. Most people don't want to be there, it's just a case of get your head down, and man up for 45-1hr :D
 
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I have stupid questions but I'm gonna ask them anyway. I do apologise in advance... ;) You need to spell it out to me as I'm a tard with diet stuff.

Say I eat 2000 calories a day, and therefore need to eat say 3000 to gain. Why can I not eat say for example 30 Mars bars (or whatever adds up to 3000 calories). I'm not suggesting anyone do this obviously as it's all sugar, but is there such a thing as "bad" calories when I'm trying to bulk? I don't understand what "eating clean" or "eating right" actually is. I'm aware I need to eat as much protein as possible. Is this the reason? That ideally you would eat 3000 calories with as much protein in as possible? I thought the body could only process so much protein.

So when someone says they eat a good breakfast of 3 x weetabix, 2 eggs on toast plus some oats and a whey milkshake. WHY is that good?

What I normally eat in a day (if I am NOT working out at all) would be something like:

3 x weetabix
About 5 cups of tea a day, otherwise water/squash
Lunch = canteen dinner of whatever they have (usually quite good)
Dinner = Whatever we eat as a family
I sometimes snack in between on chocolate or cereal bar. I don't know how many calories that is but I'm 6ft2 and only 71kg / just over 11 stone.

How much sugar is too much and why is it bad?
How much alcohol is too much and why is it bad?
 
iMacMart said:
Gents

After a hard day at work I struggle to get going in the gym, I've started having a strong coffee 30 mins prior to getting there, is there anything else I can do to give me a kick in the right direction?

Thanks M
Click to expand...

How long have you been training? usually once you get used to training after work your body just kicks into gear, I know mine does, if I don't train at my usual time of around 7pm it just does not feel right and I have no motivation :p
 
Fireskull said:
How long have you been training? usually once you get used to training after work your body just kicks into gear, I know mine does, if I don't train at my usual time of around 7pm it just does not feel right and I have no motivation :p
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I'll be the first to admit I'm not as regular as i'd like with work, kids, wife etc but I like to train 3 times a week minimum and if I can't make it for any reason I'll do some floor work at home and go for a run

Coffee and a small bite to eat 2 hours before looks like the way forward! Just like to get the most out of my time there
 
Since i train usually at 6.30am or so i just have a coffee with a banana(i'll eat right after workout) but it depends mainly on time you train during the day though i wouldn't work out right after a big meal i would wait about 1-2 hours.
 
jaybee said:
I have stupid questions but I'm gonna ask them anyway. I do apologise in advance... ;) You need to spell it out to me as I'm a tard with diet stuff.

Say I eat 2000 calories a day, and therefore need to eat say 3000 to gain. Why can I not eat say for example 30 Mars bars (or whatever adds up to 3000 calories). I'm not suggesting anyone do this obviously as it's all sugar, but is there such a thing as "bad" calories when I'm trying to bulk? I don't understand what "eating clean" or "eating right" actually is. I'm aware I need to eat as much protein as possible. Is this the reason? That ideally you would eat 3000 calories with as much protein in as possible? I thought the body could only process so much protein.

So when someone says they eat a good breakfast of 3 x weetabix, 2 eggs on toast plus some oats and a whey milkshake. WHY is that good?

What I normally eat in a day (if I am NOT working out at all) would be something like:

3 x weetabix
About 5 cups of tea a day, otherwise water/squash
Lunch = canteen dinner of whatever they have (usually quite good)
Dinner = Whatever we eat as a family
I sometimes snack in between on chocolate or cereal bar. I don't know how many calories that is but I'm 6ft2 and only 71kg / just over 11 stone.

How much sugar is too much and why is it bad?
How much alcohol is too much and why is it bad?
Click to expand...


You do not need to eat as much protein as possible, you can only absorb so many grams of protein at a time, I think it’s around 20-35g (depending on number of factors, but I could be wrong on exact intake)

You are correct to a certain extent, there is principle of IIFYM (If It Fits Your Macros & Flexible Dieting) you can eat what fits’ your needs i.e. that does not mean “30 mars bars” it just means you can eat around your requirements – the correct breakdown of protein, fats and carbs depending on your goals.

This means that in order to improve body composition (losing fat or building muscle) you must get your total calories figured out.

It's not something I personally do, as I have a controlled diet which is dependant around my training (carb cycle) and I like consistency.

Have a look at this calculator.

http://iifym.com/iifym-calculator/

How much sugar is too much and why is it bad?

How much of anything is bad for you, it’s all about moderation – I have a load of sugar in my diet, even when getting ready for shoots. The type of sugar is another question, there are various types of sugar derived from different sources i.e. I dextrose / jelly beans post workout etc. I tend to avoid processed.

How much alcohol is too much and why is it bad?

Yet again in moderation, should you deprive yourself a pint over the weekend well that depends on your goals etc I personally avoid all alcohol but’s that my choice and the diet/lifestyle I lead.
 
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kai said:
You do not need to eat as much protein as possible, you can only absorb so many grams of protein at a time, I think it’s around 20-35g (depending on number of factors, but I could be wrong on exact intake)
Click to expand...

Completely outdated broscience.
Eat your daily protein in 10 meals or 1 big one, it makes very little difference.
 
jaybee said:
I have stupid questions but I'm gonna ask them anyway. I do apologise in advance... ;) You need to spell it out to me as I'm a tard with diet stuff.

Say I eat 2000 calories a day, and therefore need to eat say 3000 to gain. Why can I not eat say for example 30 Mars bars (or whatever adds up to 3000 calories). I'm not suggesting anyone do this obviously as it's all sugar, but is there such a thing as "bad" calories when I'm trying to bulk? I don't understand what "eating clean" or "eating right" actually is. I'm aware I need to eat as much protein as possible. Is this the reason? That ideally you would eat 3000 calories with as much protein in as possible? I thought the body could only process so much protein.

So when someone says they eat a good breakfast of 3 x weetabix, 2 eggs on toast plus some oats and a whey milkshake. WHY is that good?

What I normally eat in a day (if I am NOT working out at all) would be something like:

3 x weetabix
About 5 cups of tea a day, otherwise water/squash
Lunch = canteen dinner of whatever they have (usually quite good)
Dinner = Whatever we eat as a family
I sometimes snack in between on chocolate or cereal bar. I don't know how many calories that is but I'm 6ft2 and only 71kg / just over 11 stone.

How much sugar is too much and why is it bad?
How much alcohol is too much and why is it bad?
Click to expand...

A couple of things to think about:

- Response to nutrition consumed (hormonal and biochemical);
- Your own personal assessment/qualification of what is bad vs. good.

Now I try to be reasonably sensible when it comes to controlling my body's response to sugar and carbohydrate in order to be as efficient as possible when I finally eat something with carbs in it (generally once a day for me). This is to make sure my body responds effectively and efficiently to the carbs comin in.

Why?

Supposedly to minimise storage of excess fat as - well - fat. But also because I feel more awake during the day. :)

So practically, you can consume as much sugar as you want over the course of a day and it probably will spark you out as your body tries to control the glycuose being dumped into your blood stream. Over time, this will slowly desensitise your body to the insulin, leading (in a roundabout way) to Type 2 diabetes. This probability of this versus the time to this occurring is entirely dependent on your own personal physiology.

Post-workout, I can have a bucketload of sugar and not feel bad at all (we're talking around 300g... but if I have the same without the workout and I'll feel pretty rubbish. :) I know this, because I've tried it. :D

In other words, it all depends on a lot of variables and what youre trying to achieve. ;)

Basically, if you consume more than you use of anything, you will probably make your fat cells happy.

How much alcohol is bad for you? I don't drink because I don't understand why somebody would consume a poison that leads to brain cell death, so I think any amount of deliberately consumed alcohol is too much. :)

Practically, it is - again - down to what question you want to answer...

- What is going to limit my gains in the gym?
- What is going to lead to liver disease?
- What is going to help me find my beer goggles?

So... what are you actually trying to achieve? If you are 6'2" and weigh 71kg, you are probably very skinny or leaner than kai whilst being shredded as anything... which I doubt.

May I suggest you take a look at Steedie's Diet Thread as this will answer a lot of the basic questions you will probably have. :)
 
tom_e said:
Completely outdated broscience.
Eat your daily protein in 10 meals or 1 big one, it makes very little difference.
Click to expand...

I will go with the following then - Personally I spread it out just for ease of digestion ;)
 
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kai said:
You do not need to eat as much protein as possible, you can only absorb so many grams of protein at a time, I think it’s around 20-35g (depending on number of factors, but I could be wrong on exact intake)
Click to expand...

To be pedantic, there is no limit to the amount of protein you can absorb, in as much to avoid consuming 'large' amounts in one sitting.

If I recall, 'peak' protein synthesis/uptake is shaped like a bell chart tailoring off after around 30-40g of protein, (to make clear for newer users) this does not mean any excess is not utilised.

I regularly consume in the region of 80-100g protein (2/3rd of my intake), in one sitting, pwo - because I follow IF protocol and know that at the end of the day the difference in spreading it equally throughout the day is negligible for average unassisted joe.

You are correct to a certain extent, there is principle of IIFYM (If It Fits Your Macros & Flexible Dieting) you can eat what fits’ your needs i.e. that does not mean “30 mars bars” it just means you can eat around your requirements – the correct breakdown of protein, fats and carbs depending on your goals.
snip

It's not something I personally do, as I have a controlled diet which is dependant around my training (carb cycle) and I like consistency.
Click to expand...

Again, not to nit-pick :p but as an advocate of Flexible Dieting/IIFYM I feel I should reiterate that as a dietary protocol it requires just as much self control and attention to detail as any other approach :)

Bottom line macro & micro nutrient breakdown is what counts on a daily/weekly basis. Provided a sufficient amount of this is consumed not too long before a workout (as this is what will be used as fuel during and partly after your workout) it is not worth sweating over.
 
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BennyC said:
Again, not to nit-pick :p but as an advocate of Flexible Dieting/IIFYM I feel I should reiterate that as a dietary protocol it requires just as much self control and attention to detail as any other approach :)

Bottom line macro & micro nutrient breakdown is what counts on a daily/weekly basis. .
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Agree, perhaps the wrong terminology. If anyone takes anything from these conversations


macro & micro nutrient breakdown is what counts on a daily/weekly basis

consistency is key !!!

tom_e said:
Completely outdated broscience.
Eat your daily protein in 10 meals or 1 big one, it makes very little difference.
Click to expand...



I would say though - protein creates an insulin spike over 40-50g so imaging i.e. 300g all in one go plus carbs = overload!
 
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Also as with most things in this game once you've got the basics nailed then it's very much an experiment to see what your body reacts best to.
 
davejh666 said:
I bike to work which is about a 13-15 mile ride depending on which way I go. I can't be doing with anything more than 2 weetabix's to be honest as I feel rubbish on the ride to work otherwise. I then have the Fuel drink once I have got to work. I could do scambled eggs at work I guess once I have got there?

.
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2 hours cardio every day? I do that and blame it for all my lost gainz :D I do have a protein cookie for seocnd breakfast when I get here (and only a small bowl of ceral or banana before I leave - I also can't ride on a full stomcah first thing in the morning)
 
iMacMart said:
Gents

After a hard day at work I struggle to get going in the gym, I've started having a strong coffee 30 mins prior to getting there, is there anything else I can do to give me a kick in the right direction?

Thanks M
Click to expand...

Do you think it's physical or mental? Maybe a change / re-jig of routine would help it feel new and interesting again?
 
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