Finally started lifting
- Thread starter Zoso
- Start date
Warboss Alex
Master Don Juan
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Whey IS dairy!
Milk can be replaced by whey or another protein source yes - supplement with calcium if you've dropped dairy though.
Satori
Don Juan
Legs
Squats
6 x 125
6 x 125
5 x 125
Straight Leg Deadlifts
6 x 125
6 x 140
5 x 150
Calf Raise
6 x 100
6 x 110
4 x 120
Weighted Crunches
6 x 25
6 x 25
6 x 25
My legs were still tired today, perhaps from overtraining like Alex said, or from carrying 40-50 lb boxes around at work all week, or most likely some combination of the above. Hence I stayed at 125 for the squats. I realized that before I hadn't been going down low enough to where my legs were parallel with the ground, so I tried to do that today and it was a lot tougher. I opted for the weighted crunches like Alex suggested instead of the leg press, which was definitely overkill. Arbitrarily chose 25lbs. and it seemed effective. I was surprised how much harder it was to do a crunch with that extra weight.
I went to the health store today with a friend and got some flax oil. He also showed me the protein powder he uses (muscle milk), which while more expensive than the whey I was using, is supposedly better. I got some of that and it definitely tastes better, at least.
Gonna work on getting enough sleep from now on and getting a lot more meat into my diet. Probably going to buy some ground beef tonight and see what I can do with it.
Squats
6 x 125
6 x 125
5 x 125
Straight Leg Deadlifts
6 x 125
6 x 140
5 x 150
Calf Raise
6 x 100
6 x 110
4 x 120
Weighted Crunches
6 x 25
6 x 25
6 x 25
My legs were still tired today, perhaps from overtraining like Alex said, or from carrying 40-50 lb boxes around at work all week, or most likely some combination of the above. Hence I stayed at 125 for the squats. I realized that before I hadn't been going down low enough to where my legs were parallel with the ground, so I tried to do that today and it was a lot tougher. I opted for the weighted crunches like Alex suggested instead of the leg press, which was definitely overkill. Arbitrarily chose 25lbs. and it seemed effective. I was surprised how much harder it was to do a crunch with that extra weight.
I went to the health store today with a friend and got some flax oil. He also showed me the protein powder he uses (muscle milk), which while more expensive than the whey I was using, is supposedly better. I got some of that and it definitely tastes better, at least.
Gonna work on getting enough sleep from now on and getting a lot more meat into my diet. Probably going to buy some ground beef tonight and see what I can do with it.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
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Don't bother with musclemilk - save your money for whey, it's all you need protein supplement-wise.
All I've got time to post at the moment, I'll check back on you sometime.
All I've got time to post at the moment, I'll check back on you sometime.
Judging from the nrs I am not that much stronger then you so I am wondering, aren't the weights on the calf raises a bit small?
I am no arnold in that deparment, but I am doing 280 lbs.
Anyway just a thought.
I am no arnold in that deparment, but I am doing 280 lbs.
Anyway just a thought.
Satori
Don Juan
The machine only goes up to like 160 
unless I'm doing something wrong...
Muscle milk is less effective than regular whey?
unless I'm doing something wrong...Muscle milk is less effective than regular whey?
Satori
Don Juan
Chest/Tris/Delts
Incline Bench Press
4 x 105 lbs.
5 x 100 lbs
5 x 100 lbs
Dips
6 reps
6 reps
6 reps
Close Grip Bench Press
6 x 95 lbs.
5 x 100 lbs.
5 x 100 lbs.
Military Press
6 x 55
6 x 65
4 x 65
Weights didn't really change much... I tried to simplify it based on Alex's suggestions. Form was poor on 105 Incline bench so I went down to 100.
Incline Bench Press
4 x 105 lbs.
5 x 100 lbs
5 x 100 lbs
Dips
6 reps
6 reps
6 reps
Close Grip Bench Press
6 x 95 lbs.
5 x 100 lbs.
5 x 100 lbs.
Military Press
6 x 55
6 x 65
4 x 65
Weights didn't really change much... I tried to simplify it based on Alex's suggestions. Form was poor on 105 Incline bench so I went down to 100.
DrSassyPants
Don Juan
- Joined
- Apr 4, 2004
- Messages
- 69
- Reaction score
- 0
Good to see you keeping up with it Satori.
Warboss, I came across an article talking about grains being "bad carbs". Here it is:
http://www.jayrobb.com/argoodcarbad.html
What's your opinion?
Warboss, I came across an article talking about grains being "bad carbs". Here it is:
http://www.jayrobb.com/argoodcarbad.html
What's your opinion?
Ok I noticed something as I was working on my legs today. There is a calf raise STANDING UP and one sitting down. I think the one you are talking about is the one where you sitt down, right?Originally posted by Satori
The machine only goes up to like 160
Because that one at my gym only goes up to 60 kg which is like 120-130 pounds.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
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- 30
DrSassy - interesting read with good information, but I don't think much of his diet. Not for a bodybuilder anyway. Perhaps for a healthy person HIS size, or as a strict contest cutter, but I really don't think much of the 'good carb, bad carb' approach when it comes to naturally grown, unprocessed foods.
There IS the argument that mankind was eating meat and veg before it started growing corn, and possibly our digestive systems reflect this and prefer veg. Fibrous veg might be a nutritional substitute for wholegrains on a purely dietary basis - but not for the budding bodybuilder.
I use myself as an example: if I don't have a large helping of oats or pasta before a workout, I'll burn out halfway through or earlier. Oats and pasta for me, interestingly rice doesn't have the same effect - rice being a 'good' carb as he says. This is, of course, a personal thing, but I'd never advocate a low-carb (I consider veggies low-carb) diet to anyone, whether a bodybuilder or an ordinary person. I DO advise a carb cutoff time though, no grains or rice or potatoes after a certain time in the evening (except if it's PWO/PPWO), after which I eat carbs only in dairy and vegetables. Morning cardio the next day should keep bodyfat in check.
What he says about carbs clogging up digestion is however true (carbs are digested partly in the mouth, then in the stomach where they aren't digested as such, just pass slowly to the small intestine): hence why I eat the protein on my plate first, before I touch any carbs. Say I'm eating chicken breasts and rice, I'd eat every last scrap of the bird before the rice. This way the protein gets digested first and optimally - otherwise it'd mix with the rice as he says and not get digested so easily, hence less aminos will be sent to the bloodstream and put towards muscle growth. On this point we agree. Conversely fat also clogs up digestion in this way, hence liquid fats (i.e. oils) being the preferred choice of fat, although it's not often easy to seperate them (i.e. whole eggs, beef).
As for seperating protein and carbs/fat, I do this but I eat pro/carb or pro/fat meals. I would never eat a carb-only or fat-only meal - I will nibble on some celery while I'm cooking maybe, but I wouldn't have a bread-and-butter sandwich or a hunk of bread on its own if I was eating the way I call 'properly'. And I ALWAYS eat the protein first (where possible).
Substituting grains for sweet potatoes and rice might work for you, try it and see. Some people get fat just by LOOKING at a slice of bread, it's all very individual. Personally I couldn't do without oats - I love them, and I'll take a suggested adipose bump (suggested by the article) AND their health benefits any day (oats lower cholesterol - which should be low anyway - and contain a good deal of fibre amongst other things), and as I've said earlier, I find them to be the BEST workout fuel. I would NOT attempt a gruelling workout on just a plate of broccoli.
Remember we're bodybuilders here, our metabolism SHOULD be accelerated through high-protein (eating first), cardio and weight-lifting, so adipose shouldn't be so much of an issue (cardio) - also we need the low GI of oats, pasta etc to fuel our workouts (at least I do).
So, to recap. The article contains scientific truths which I don't argue with, however I will always argue to the death that we shouldn't attempt a low-carb lifestyle. Right carbs, right amount (eat them to get you through the day, not in excess), right time - limit carbs after hours, concentrate them around the workouts if needs be, but to eliminate them would be detrimental to our lifting and lifestyle in general.
And just in case anyone thought I was preferring grains to veg then I didn't mean that all - I eat heaps of veg for their nutritional benefits and to satiate hunger, but not as workout fuel.
(Oh, and if you've ever been on a low-carb diet you'll know it sucks.)
*written in a bit of a rush, I apologise
There IS the argument that mankind was eating meat and veg before it started growing corn, and possibly our digestive systems reflect this and prefer veg. Fibrous veg might be a nutritional substitute for wholegrains on a purely dietary basis - but not for the budding bodybuilder.
I use myself as an example: if I don't have a large helping of oats or pasta before a workout, I'll burn out halfway through or earlier. Oats and pasta for me, interestingly rice doesn't have the same effect - rice being a 'good' carb as he says. This is, of course, a personal thing, but I'd never advocate a low-carb (I consider veggies low-carb) diet to anyone, whether a bodybuilder or an ordinary person. I DO advise a carb cutoff time though, no grains or rice or potatoes after a certain time in the evening (except if it's PWO/PPWO), after which I eat carbs only in dairy and vegetables. Morning cardio the next day should keep bodyfat in check.
What he says about carbs clogging up digestion is however true (carbs are digested partly in the mouth, then in the stomach where they aren't digested as such, just pass slowly to the small intestine): hence why I eat the protein on my plate first, before I touch any carbs. Say I'm eating chicken breasts and rice, I'd eat every last scrap of the bird before the rice. This way the protein gets digested first and optimally - otherwise it'd mix with the rice as he says and not get digested so easily, hence less aminos will be sent to the bloodstream and put towards muscle growth. On this point we agree. Conversely fat also clogs up digestion in this way, hence liquid fats (i.e. oils) being the preferred choice of fat, although it's not often easy to seperate them (i.e. whole eggs, beef).
As for seperating protein and carbs/fat, I do this but I eat pro/carb or pro/fat meals. I would never eat a carb-only or fat-only meal - I will nibble on some celery while I'm cooking maybe, but I wouldn't have a bread-and-butter sandwich or a hunk of bread on its own if I was eating the way I call 'properly'. And I ALWAYS eat the protein first (where possible).
Substituting grains for sweet potatoes and rice might work for you, try it and see. Some people get fat just by LOOKING at a slice of bread, it's all very individual. Personally I couldn't do without oats - I love them, and I'll take a suggested adipose bump (suggested by the article) AND their health benefits any day (oats lower cholesterol - which should be low anyway - and contain a good deal of fibre amongst other things), and as I've said earlier, I find them to be the BEST workout fuel. I would NOT attempt a gruelling workout on just a plate of broccoli.
Remember we're bodybuilders here, our metabolism SHOULD be accelerated through high-protein (eating first), cardio and weight-lifting, so adipose shouldn't be so much of an issue (cardio) - also we need the low GI of oats, pasta etc to fuel our workouts (at least I do).
So, to recap. The article contains scientific truths which I don't argue with, however I will always argue to the death that we shouldn't attempt a low-carb lifestyle. Right carbs, right amount (eat them to get you through the day, not in excess), right time - limit carbs after hours, concentrate them around the workouts if needs be, but to eliminate them would be detrimental to our lifting and lifestyle in general.
And just in case anyone thought I was preferring grains to veg then I didn't mean that all - I eat heaps of veg for their nutritional benefits and to satiate hunger, but not as workout fuel.
(Oh, and if you've ever been on a low-carb diet you'll know it sucks.)
*written in a bit of a rush, I apologise
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,175
- Reaction score
- 30
Musclemilk contains fat and carbs (18g of fat!) in a serving according to its nutrient data. A protein boost to your diet aside, the whole point of whey (and liquid protein in general) is for a fast absorbing protein which gets into the bloodstream as quickly as possible when you need it most - post-workout being the prime example. Adding fat to your post-workout shake (i.e. that included in musclemilk) will slow down the absorption considerably - your muscles will be crying out for some fast relief (sounds like a dodgy porn line) and you're not giving it them.Originally posted by Satori
The machine only goes up to like 160
Muscle milk is less effective than regular whey?
75g of product for 32g of protein (less than 50% of total product!!!), and 15 servings per container? Leave it out. Save your money. I got 5lbs of whey for about 50 bucks - which I can take 'raw' with or without dextrose/simple carbs for pwo, make into an MRP, sprinkle over my oats, mix with flax or olive oil for slow-release last thing.. which is the better deal?
As a weightgainer POSSIBLY, but I'd still rather make my own out of whey and other stuff.
Satori
Don Juan
Ok, I didn't notice the high fat content but I see what you're saying. I'll stick with whey I guess.
5 lbs of whey for 50 bucks alex????
have you tried all the places to get it??
www.1fast400.com
www.trueprotein.com
www.muscledepot.com
maybe the uk just is hard to get whey...
have you tried all the places to get it??
www.1fast400.com
www.trueprotein.com
www.muscledepot.com
maybe the uk just is hard to get whey...
www.wheyconsortium.co.uk sells 5kg for £37
Satori
Don Juan
Ok I'm in a big hurry today so this'll be short and sweet. Missed workout Wed. for brother's birthday dinner.
Back/biceps
Deadlifts
8 x 135 lbs.
6 x 155 lbs.
5 x 175 lbs.
Barbell Rows
6 x 125 lbs.
5 x 135 lbs.
4 x 135 lbs.
Barbell Curls
6 x 55 lbs.
6 x 60 lbs.
4 x 60 lbs.
Hammer Curls
6 x 25 lbs.
4 x 30 lbs.
Cut out pulldowns due to hurry and excessiveness. Have been busy this week and have been slacking in the protein department but I'm 146 right now so I'm not regressing at least.
Back/biceps
Deadlifts
8 x 135 lbs.
6 x 155 lbs.
5 x 175 lbs.
Barbell Rows
6 x 125 lbs.
5 x 135 lbs.
4 x 135 lbs.
Barbell Curls
6 x 55 lbs.
6 x 60 lbs.
4 x 60 lbs.
Hammer Curls
6 x 25 lbs.
4 x 30 lbs.
Cut out pulldowns due to hurry and excessiveness. Have been busy this week and have been slacking in the protein department but I'm 146 right now so I'm not regressing at least.
jiza101
Master Don Juan
http://ironmass.com/forums
Has great info, just post your question in the right section and they will give you a great answer. They really know there stuff
Has great info, just post your question in the right section and they will give you a great answer. They really know there stuff
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
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I think I did the conversion wrong.
I meant 5kg (about 12lbs) of unflavoured whey for 30 pounds (about 50 bucks).
Oops. Sorry chaps.
myprotein.co.uk
I meant 5kg (about 12lbs) of unflavoured whey for 30 pounds (about 50 bucks).
Oops. Sorry chaps.
myprotein.co.uk
Satori
Don Juan
Legs/abs
Squats
6 x 125
5 x 125
4 x 130
Straight Leg Deadlifts
6 x 135
5 x 155
5 x 165
Calf Raise
6 x 105
6 x 115
4 x 125
Weighted Crunches
8 x 25
6 x 25
6 x 25
Squats aren't going up much, but I'm going lower now (before I wasn't going low enough that my legs were parallel to the ground). So my earlier weights are probably higher than they should have been.
Squats
6 x 125
5 x 125
4 x 130
Straight Leg Deadlifts
6 x 135
5 x 155
5 x 165
Calf Raise
6 x 105
6 x 115
4 x 125
Weighted Crunches
8 x 25
6 x 25
6 x 25
Squats aren't going up much, but I'm going lower now (before I wasn't going low enough that my legs were parallel to the ground). So my earlier weights are probably higher than they should have been.
Satori
Don Juan
Chest/Tris/Delts
Incline Bench Press
6 x 100 lbs.
5 x 105 lbs
4 x 105 lbs
Dips
6 reps
6 reps
8 reps
Close Grip Bench Press
6 x 100 lbs.
3 x 105 lbs.
5 x 100 lbs.
Military Press
6 x 65
6 x 65
4 x 70
I messed up the second set of CGBP because I was too close to the rack and kept almost hitting it. I went back to 100 lb because I was afraid I was going to mess up and get stuck with the bar on my chest.
Incline Bench Press
6 x 100 lbs.
5 x 105 lbs
4 x 105 lbs
Dips
6 reps
6 reps
8 reps
Close Grip Bench Press
6 x 100 lbs.
3 x 105 lbs.
5 x 100 lbs.
Military Press
6 x 65
6 x 65
4 x 70
I messed up the second set of CGBP because I was too close to the rack and kept almost hitting it. I went back to 100 lb because I was afraid I was going to mess up and get stuck with the bar on my chest.
