***The 2020 Gym Rats Thread*** ᕦ( ͠°◞ °)ᕥ

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B&W said:
Ok, I usually workout first thing in the morning after a preworkout. So I have my protein shake in the carpark, go back home shower and then eat 30 minutes later.
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I would have a shake immediately upon waking with protein and fast acting carbs before hitting the gym. You could even drink some carbs during the workout. Going into a workout with just a protein shake in your stomach is likely going to result in that protein being used for fuel.
 
LiE said:
Ah the memories of the original Jack3d, such good workouts on dem amphetamines.

9mg/kg caffeine, jesus! That's 750mg! Even at the lower end of 3mg/kg that's still 243mg for me. I currently take 150mg.
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I’m with you. About 150-200mg caffeine max. I find the Myprotein plus version great as it is slightly slower release (more caffeine though, closer to 300mg), so keeps me pumped for longer. I don’t bother with creatine anymore other than what is in the preworkout. Hasn’t made any difference.

When I was training in the morning I’d have about a pint of milk, two scoops of oats, one scoop of protein, fruit (banana/strawberries) and a handful of mixed nuts. Same before bed too.
 
LiE said:
I would have a shake immediately upon waking with protein and fast acting carbs before hitting the gym. You could even drink some carbs during the workout. Going into a workout with just a protein shake in your stomach is likely going to result in that protein being used for fuel.
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hmm, you may have a point. Yesterday I had a workout 12 mid day, by this time I already had my breakfast and coffee. I had a brilliant workout.

Shall I just take a protein bar 15-20 min before gym?
 
B&W said:
hmm, you may have a point. Yesterday I had a workout 12 mid day, by this time I already had my breakfast and coffee. I had a brilliant workout.

Shall I just take a protein bar 15-20 min before gym?
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A protein bar won’t fuel you brilliantly. It’ll do, but there are better options.
 
B&W said:
hmm, you may have a point. Yesterday I had a workout 12 mid day, by this time I already had my breakfast and coffee. I had a brilliant workout.

Shall I just take a protein bar 15-20 min before gym?
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Ideally 1 hour before, but if not then a shake would be better as it's faster digesting.
 
I'll have a shake next time, 20 min before workout. With water, I think it absorbes faster that way.
 
carbs, caffeine and creatine are always my go to pre-workout. Unless it's late at night - but I seldom train late at night these days.


I love carbs - they're so important for gym performance. Protein is important for recovery - you don't really need protein to fuel your workout.
 
I eat 2 to 3 hours before training, much closer and I'm sapped of my energy. Caffeine (160-200mg) for bigger sessions, top squat and deadlift then maybe deadlift volume so 2-3 times in 9 days of training.

The real secret is having a steady supply of sweeties between work sets. Mints are the best. Haribo second place. There is a hierarchy of mints but it's only disclosed to the inner circle.
 
reiyushin said:
I eat 2 to 3 hours before training, much closer and I'm sapped of my energy. Caffeine (160-200mg) for bigger sessions, top squat and deadlift then maybe deadlift volume so 2-3 times in 9 days of training.

The real secret is having a steady supply of sweeties between work sets. Mints are the best. Haribo second place. There is a hierarchy of mints but it's only disclosed to the inner circle.
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Not a terrible idea. Haribo it is :)
 
LiE said:
Ah the memories of the original Jack3d, such good workouts on dem amphetamines.

9mg/kg caffeine, jesus! That's 750mg! Even at the lower end of 3mg/kg that's still 243mg for me. I currently take 150mg.
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Yeah most sports science things will cap it at 6mg/kg because the cost/benefit ratio is just not good for most people.

Usually you experiment at the bottom end of the range and see how adding a little at a time affects you, since some people experience adverse sides more than others or don’t build up as much of a tolerance to it. Dem genetics. IIRC the positive effects on output in the weight room for 3-6-9mg/kg scales somewhat with working in descending rep ranges, and the shift from strength to explosive power, so for an Oly lifter it might not be useful as they’d really have to push the advisable dosage for it to make any difference, where as a true bro might feel they get something out of the lower end of the recommendations and not need to go higher. I think you’ve said you’ve been doing more moderate to higher rep work, in which case more wouldn’t be better!
 
My pre-workout hasn't got caffeine in it at the moment, as I don't actually feel I need it. I feel pretty well fueled during the day - it's mind set thing. I actually do 10min of meditation before hitting the gym and it seems to give me that push I need.
 
Finally moved up to 32.5kg 5x5 on OHP. :)

Weigh 60kg~ but really want to get to the "magic goal" of having 10kg plates each side. Slow and steady...
 
Speaking of shoulders, today's workout was tasty! Decided instead of many variations just stick to 1 for each head and get in some more volume.

Seated BB Shoulder Press
50x12, 60x13, 60x10, 60x10

DB Lateral Raise
8x22, 8x30, 8x26, 8x23, 8x26

Cable Facepulls
10x16, 10x17, 10x19, 10x17

Cable crunches
30x18, 35x11, 35x10

Russian Twist
15x20, 15x21, 15x16

Lying Leg Raise
16,18
 
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