Poll: ***The all new gymrats thread***

[Freefaller]

30g of protein per meal is all you need for hitting peak protein synthesis (if your body is in a protein synthesis state) any more than that then your body won't synthesis much more efficiently, it's a bell curve - the optimum being 30g.

That's why 2.5kg of whey lasts me a good 3-4 months.

I now go by lean body mass and aim for around 0.6-1.1g per lean body mass.

So I'm 220lbs roughly, and am around 18% BF, so my lean body mass is 180lbs. Ergo my protein intake is around 145g for 0.8g (which is about 1/2 way between both).

I've changed my thinking on protein the more I read about it and the more I realise that taking all this extra protein doesn't do much bar waste my time and money a little.

 

[Freefaller]

Did I ever post my cinnamon drink recipie? Cinulin is good stuff!

 

[Freefaller]

I've never seen it FreeFaller and I've read most of this thread, so please post it

Here it is:

Cinnamon is an amazing spice that should be used whenever you can. It’s a natural sweetener and so can be used in place of sugar, e.g. in porridge, in coffee etc etc.

* Moderates blood sugar levels, which is imperative in trying to reduce body fat.
o Cinnamon contains phytochemicals called ‘chalcone polymers’ that increase glucose metabolism more than 20 times the normal rate.
o These ‘chalcone polymers’ are also powerful antioxidants.
* Appears to mimic insulin thus increasing glucose uptake by cells.
* Cinnamon’s water-soluble active ingredient is called ‘cinnulin’.
o Cinnulin rebuilds the insulin receptor sites thus making you more insulin sensitive.
* Recent research has shown that cinnamon reduced triglycerides, total cholesterol and LDL (bad) cholesterol in people with Type II Diabetes.
o People with both Type I & II Diabetes would benefit from cinnamon’s effects.
* Cinnamon also contains anthocyanins, which improve capillary function.
* It can help combat candida through the use of it’s eugenol & geraniol phytochemicals; this likely due to antimicrobacterial properties of the aforementioned compounds.
* Cinnamon also contains anti-inflammatory compounds that may be helpful in reducing pain and stiffness of muscles, joints, and menstrual discomfort.
* Improves digestive function by acting as a carminative (a “gas reliever”).
* Cinnamon contains catechins that help relieve nausea.
* Cinnamon also appears to improve appetite.

The “Cinnamon Stick Fat Loss Trick”

1. Depending on the size, take 2-3 cinnamon sticks (or some powder) and break them into a large glass jug.
2. Fill the jug with boiling water, cover and leave to steep.
3. Once cooled (warm is ok) strain the liquid, discarding the solids, and store in the fridge.
4. Drink a small glass (~250ml) with each meal; up to four per day. After one to three weeks reduce intake to just one cup per day.

This is a very cheap way to help lose excess fat as it very quickly improves your body’s insulin receptor sites.


I've been told by a few independent people this works quite well. I tend to have a teaspoon with my porridge/cereal in the morning - I happen to love cinnamon so it's a fantastic trick.

It takes a good few weeks to kick in - I've done it before with good results. However it helps to keep your carbs complex and keep away from simply carbs with high GIs.

 

[Freefaller]

I have to agree somewhat - if you were supersetting it wouldn't be SO bad but you'd be doing less sets. Sometimes with training, less is more.

 

[Freefaller]

Benny has a very good physique, so it is obviously working for him. Some people just respond well to high volume

No I'm afraid it's not that simple. Yes he has a good physique, and he's strong and powerful - but that's not owing to his recent work but to the previous training. I just fear that he may plateau and over exhaust himself with his volume/intensity that he is doing now. Even pros and those that are on special hot sauce don't do that much.

I think what has happened is owing to your GVT experience you've become a little "hooked" on high volume - however even with GVT you're only doing 4 exercises 2 of which with high volume and the subsidiary ones as a "finisher". Now don't get me wrong, volume is good, if tied in with intensity, but there is too much volume.

I'm not saying this things in a derogatory manner, I'm trying to be supportive and guide those that I think need help as it's something I know a little about.

 

[Freefaller]

The thing is Benny is no progressing, he's still in a "limbo" since his gvt program. The point is with that much volume he'd have to lower the intensity else he'd just burn himself out and actually become in a catabolic state or at least musculatory atrophy (or the start of it) which is daft. He's clearly not getting weaker, but I doubt all that volume is actually helping much. I think keeping to 4 clear movements per workout is more than enough if you go to the gym 4x a week then it's plenty to cycle through different exercises. If he's only going 3x a week and leaving a day or 2 between then maybe that's less of an issue, but still I'd suggest that after a long session like that he's not achieving much.

Good to hear about your shoulder though.

 

[Freefaller]

Thanks for your input too FF. Facepalming myself slightly for not noticing just how much volume I've been doing.

That's what we're here for, giving feedback and advice. Lots of people have helped me in the past too.

Change of subject, is there any benefit of having a small amount of cinamon straight out the tub so to speak? Or does it really only benefit if you do the method FF just spoke about; mixing with boiling water and straining etc?

Cinnamon is a good replacement for sugar and used as a sweetner - though to promote the insulin response that you need from it you need to really do the protocol I've posted - it takes a while to prepare and kick in but definitely worth it and will be doing it again soon.

Lean forward. I make sure I keep my back straight. I've progressed slightly, I used to be verging on a good morning half way through a squat!

Leaning forward sounds like a hip flexor issue. Though front squats are great you should still be able to do ATG back squats. Try them without any weight on the bar and just see how you feel, and then work on your flexibility.

 

[Freefaller]

BORs with overhand grip
Single arm DB rows
Bent over lateral raises
Face pulls (with a rope)

As for "needing" protein, what's your diet like? How much are you getting in? Are you in a position where it's hard to prepare your food, eat well?

 

[Freefaller]

How much do you whey (pun intended )?

I guess if you got 2kg it'll last you 4 months or so, so a pretty cheap investment.

Try and get one of at least 80-90% with a good amino acid profile, with no sweetners etc...

Alternatively, stock up on tinned tuna, mackrell etc...

 

[Freefaller]

Ah - sucks to be you

Eggs?

 

[Freefaller]

Tank, I don't want to be around you after that feat... or around your bathroom! lol!

I've probably had 6 eggs at most in one sitting. But I don't like gorging myself, I tend to have only a little bit to eat, but eat spread out over a long time. Unfortunately dinner is the only time I eat "a lot", but typically it's fish/chicken and veg and absolutely no carbs (bar trace amounts in veg of course).

 

[Freefaller]

We all know there's no point what so ever. Besides it's all rather gross.

 

[Freefaller]

My workouts are kinda full body stuff at the moment which is pretty cool but I think I've finally established my new training regime starting next week.

It'll be 3x weight sessions, and 2x condition sessions. I'll be limiting my weight sessions to 45mins, and conditioning to 30 mins. I'll be doing it for 3-4 months, and with my diet as it is I reckon I'll shed a good 3-4% by Feb, but also retain and possibly gain some lean mass too. It's going to have to be dedicated but although I'm not after being uber lean, I want to see how it goes.

During the workouts I'll still be doing big compound movement and it will be a full body workout circuit, and little 1RM though, but very dynamic and broad range of exercises.

In one session I'll be hitting back, shoulders, arms, legs and chest, 2-3 sets with typically a 20x0 tempo but that does depend on the movement, reps will be between 10-12.

My favourite session is session 3 which comprises of DLs, dips, T-Bars and flat bench. How awesome?!

It's going to be tough, and going to have to accept that I'll look less "bulky" but conversely owing to the amount of muscle mass should look pretty decent nonetheless.

This is just to see if I can do it, if I can, then I'll hit AGVT again after I've done it (cycle it with some creatine) and see how I go from there, then condition for the summer. At this rate I reckon I'll be close to my target of 220lbs @ 14-15% which would be phenomenal (for me).

Then when I'm in my mid-late 30s who knows what I might get up to

 

[Freefaller]

Haha! Not quite, but thanks!

 

[Freefaller]

Definitely. I'm keen and interested to see what I'll look like a bit more lean. I have a huge mass program being formulated for Feb time (I can't wait... but it's going to be a little expensive ). I'll take all my measurements on Monday before I start on Tuesday, as well as pics - I'll try and stand in the same places with the same lighting etc...

 

[Freefaller]

Rubbish.

Even if it were true, it'd speed up to keep you warm - but you just feel the thermogenic more when it's warm outside.

 

[Freefaller]

My thinking is pretty much the same its a deadlift because the weight it dead before each rep, the bounce that guy is using is the same as bouncing the bar off your chest when your pressing which would be considered poor form

Spot on.

DLs "for reps" is rubbish, and resembles more SLDLs and often constitutes bad form or touching on RDLs which is fine...

However, a deadlift has a pause at the bottom when the bar is fully unloaded (i.e. no bend on the bar) before lifting it again. A rep doesn't have to be instantaneous.

 

[Freefaller]

Well, I dont think you can say its rubbish. Powerlifters using it quite effectively on speed days.

But for most lifters it is not worth it.

Ok rubbish is probably the wrong word, but, as has been stated a "Dead"Lift, is exactly that. A touch and lift isn't the same thing and as I said resembles more an SLDL or RDL than a full on DL.

 

[Freefaller]

Get rid of weetabix - it's no good. Have some cottage cheese and oatcakes before bed if you need a prebed snack. 6 weetabix is pointless and you'll just have lots of rubbish in your stomach during bed.

 

[Freefaller]

No good always or only no good just before bed?

I often have Weetabix for brekkie thinking it was a good thing!

It's just not the best thing to eat. Like most mass produced cereals.

It's not bad, but it's not great - better than all the other crap like frosties and chocolate flavoured cereals etc...