CAG Health and Fitness Thread

Started back running...nice and sore, just like I expected.

I was thinking about doing the PX90 this summer...anyone else tried this workout?
 
[quote name='specialk']Started back running...nice and sore, just like I expected.

I was thinking about doing the PX90 this summer...anyone else tried this workout?[/quote]

I've heard some positive things about it, and I'm sure it could be beneficial if you do it correctly. Personally, I think it's just another gimmicky workout to bring in the cash for the guy who made it (even though it is probably better than 99% of the other express fad workouts). Like everything else, though, you can't take other people's words or opinions as a guarantee- the only way to know for sure is to try it.
 
[quote name='specialk']Started back running...nice and sore, just like I expected.

I was thinking about doing the PX90 this summer...anyone else tried this workout?[/quote]

I'm as skeptical as EDiddy on it. A friend or two has attempted it, and they all give up a few weeks in. They said they could really feel the workout, but they all lacked the perseverance to keep on with it.
 
[quote name='seanr1221']Anyone have links to ideas for cheap and healthy meals/snacks to make??[/QUOTE]
I'd like this as well please.
 
Cheap and healthy snacks: apples, grapes, banana's, etc. At least that's what I try to have on me at work.
 
[quote name='jbuck138']Cheap and healthy snacks: apples, grapes, banana's, etc. At least that's what I try to have on me at work.[/QUOTE]

Thanks but....I'd like some different ideas, especially for meals.
 
Here is a list of meals that look pretty reasonable. I'm also interested in some more ideas. I've just been eating things like beans and rice, basic burritos, and sandwiches but I'm starting to look for ways to add some more flavor to them with things like chicken, onions, mushrooms, and peppers.
 
[quote name='seanr1221']Thanks but....I'd like some different ideas, especially for meals.[/QUOTE]

Tuna/Canned Chicken.

$1 or less, 100 calories, and usually 25 or so grams of protein.
 
I feel like I asked this question before , either in this thread , or in last year's version of it. Either way , what foods are considered "good" or "safe" to eat right before bed. Not necessarily to help you fall asleep faster (although that probably wouldn't hurt me any :)) just foods that offer health benefits or won't put on excess calories/fat.

I've heard some say yogurt is supposed to be good , but heard others say the protein in yogurt will keep you awake. Others have said oatmeal. Yet another is a few pieces of cheese (with or without crackers). Anybody have any thoughts on this? I tried googling for info but didn't come up with anything concrete.
 
[quote name='seanr1221']:whee: Hit my goal of 165 (a week late). Next up, 160 by the end of June.[/QUOTE]

I'm only about 10 lbs more than you. That's the lowest weight I've been in about 6-7 years. :whee:
 
[quote name='Eyecue']I wish I could lose 5lbs in one week, lol.[/QUOTE]

I didn't lose it in a week ;) I wanted to be at this weight by last week, but I was 166.

I was eating way too many carbs, and cutting that out really helped. I didn't cut all of them (obviously) but just a sandwich for lunch as opposed to toast at breakfast, sandwich at lunch and some type of carb for dinner.
 
[quote name='StarKnightX']I feel like I asked this question before , either in this thread , or in last year's version of it. Either way , what foods are considered "good" or "safe" to eat right before bed. Not necessarily to help you fall asleep faster (although that probably wouldn't hurt me any :)) just foods that offer health benefits or won't put on excess calories/fat.

I've heard some say yogurt is supposed to be good , but heard others say the protein in yogurt will keep you awake. Others have said oatmeal. Yet another is a few pieces of cheese (with or without crackers). Anybody have any thoughts on this? I tried googling for info but didn't come up with anything concrete.[/QUOTE]

Anything without carbs. Egg whites, lean turkey, cottage cheese, Casein protein powder. All offer lean protein for while you are sleeping.
 
It's good to drink at night because it digests slowly. Like 6 hours or so. So, it gives a slow feed of amino acids. Whereas if you drank whey before bed it would be digested in an hour.

I know some people that actually wake up at 2 or 3am just to have a whey shake. Most will just go for the casein though. :)
 
[quote name='StarKnightX']I feel like I asked this question before , either in this thread , or in last year's version of it. Either way , what foods are considered "good" or "safe" to eat right before bed. Not necessarily to help you fall asleep faster (although that probably wouldn't hurt me any :)) just foods that offer health benefits or won't put on excess calories/fat.

I've heard some say yogurt is supposed to be good , but heard others say the protein in yogurt will keep you awake. Others have said oatmeal. Yet another is a few pieces of cheese (with or without crackers). Anybody have any thoughts on this? I tried googling for info but didn't come up with anything concrete.[/QUOTE]

Yogurt is great, as well as cottage cheese or some milk. Any type of dairy product has a good mix of whey and casein protein, so it's ideal right before bed. I usually have a cup of yogurt mixed with some raisins and wheat germ about 30-45 minutes before bed. Dairy products contain good amounts of tryptophan which aids relaxing your body into a good night's sleep
 
[quote name='seanr1221']:whee: Hit my goal of 165 (a week late). Next up, 160 by the end of June.[/QUOTE]

how tall are you? i'm 165 and want to gain a little weight..
 
Ediddy you ever use creatine? I messed up my shoulder so I have been going light lately. I actually switched to a upper body/lower body split. And I was reading about creatine and I found that optimum nutrition sells some that is the creapure kind(supposed to be the best from what i've read) and it's only $5 for 150 grams.

I read that the loading phase isn't nessecesary because in studies they found that people who took 5 grams daily had the same ammount of creatine levels in their blood at the end of a months cycle as those that loaded.
So I figured 5 bucks for a months cycle without loading. Might as well give it a shot when my shoulder gets better.

I don't think I'll continue use after a month though. There isn't much on long term use of creatine out there.
 
Need Advice or Suggestion:

I started taking Creatine and Whey Protein.

I take Creatine before workout and Whey Protein after. Is that good? Or should I mix both powders in for before and after?
 
Doesn't make too big of a difference. If I'm right, loading on creatine over a time period helps "boost" energy during workouts so you can push yourself farther. Taking it before or after I think is fine.

I usually take whey protein before and after. If I can't get one in before (I always get one after), I just take another one later on in the day. Just to make sure I reach my 160-170 g per day quota.
 
[quote name='vlv723']Need Advice or Suggestion:

I started taking Creatine and Whey Protein.

I take Creatine before workout and Whey Protein after. Is that good? Or should I mix both powders in for before and after?[/QUOTE]


This is what I'm going to do next creatine cycle.

1.Skip loading phase.
-Studies show that people that took 5 g a day without loading had the same creatine levels in their blood as people that did load. So loading wasn't necesary as previously thought.
2.Take 5 g post workout MIXED with your whey.
-The whey helps create an insulin spike which helps get the creatine to your muscle
3. Make sure you are eating/drinking simple carbs Post workout with everything. (rice cakes, dextrose in a drink, whatever.)

Drink whey about 30 min before workout too to keep your amino levels up during workout.
Also for every month you take creatine take 3 months off from it. Cycle it.
 
[quote name='HowStern']Ediddy you ever use creatine? I messed up my shoulder so I have been going light lately. I actually switched to a upper body/lower body split. And I was reading about creatine and I found that optimum nutrition sells some that is the creapure kind(supposed to be the best from what i've read) and it's only $5 for 150 grams.

I read that the loading phase isn't nessecesary because in studies they found that people who took 5 grams daily had the same ammount of creatine levels in their blood at the end of a months cycle as those that loaded.
So I figured 5 bucks for a months cycle without loading. Might as well give it a shot when my shoulder gets better.

I don't think I'll continue use after a month though. There isn't much on long term use of creatine out there.[/QUOTE]

No, I've never used it. However, my older brother is currently taking that same type of creatine (the pill kind, not powder) and he says that it's working great for him. I never really got turned on to creatine having been weight-trained by my dad for 4 or 5 years, and he was a natural bodybuilder back in the 70's when all they had was shitty tasting protein powder and liver capsules:D.

I've heard the 5 grams daily thing too, and for 5 bucks a bottle, it can't hurt to give it a try and see if it does anything for you. And as with anything, like you said, long term use is going to vary person to person, so just see how it works.

Sorry to hear about the shoulder- they seem to be more trouble then anything. Was there a specific exercise you messed it up on? I minorly injured mine a little while back and I just took a couple of workouts off of working shoulders and it healed up fine.
 
My doc says she thinks it's, well I forget the name of it, but something along the lines of it's coming close to dislocating when I move it certain ways. It's really painful to do any kind of pressing and even DB flys. I'm going to an orthopedic guy tomorrow hopefully that goes well!

It sucks because even putting my arm in position for squatting hurts. So I've been hitting the leg press and the leg curl/extension machines. I can still do deadlifts though. :) I just do more sets than normal now. like 8x8 type stuff.
 
[quote name='HowStern']My doc says she thinks it's, well I forget the name of it, but something along the lines of it's coming close to dislocating when I move it certain ways. It's really painful to do any kind of pressing and even DB flys. I'm going to an orthopedic guy tomorrow hopefully that goes well!

It sucks because even putting my arm in position for squatting hurts. So I've been hitting the leg press and the leg curl/extension machines. I can still do deadlifts though. :) I just do more sets than normal now. like 8x8 type stuff.[/QUOTE]

Gotcha. It's a shame that so much of an upper body workout relies on shoulder movement. Hope the recovery goes smoothly.
 
Thanks, man. Yeah I was trying to figure out what I would be able to do in the time being and there is like nothing that doesn't hurt. I can do pull ups and chins, curls, tricep kickbacks or whatever they are called, and suprisingly dips but with a very limited range of motion and while there is no shoulder pain when I'm doing them it hurts a little extra the next day so I'm staying away.
 
Down to 160.

10 more pounds to go.

Those with iPhone/Ipod Touch should check out the free app Lose It.

It's very organized, easy to follow and keeps track of your calories nicely. After putting in my height, weight and goal of 1 pound per week, it told me I could eat 2,000 calories/day. Obviously it's putting me on a 500 calories deficit/day. I normally don't count calories strictly, so it was nice to see I was on a 1500 calorie deficit yesterday :)

It also helps that I don't have a lot of money to spend on food, which significantly cuts down on needless snacking.
 
I have totally fallen off the exercise track in the past few months. As a result my gutt is back and my arms and legs don't feel as firm as they were before :( Well the school year is done and now I have time to get back on track again. I am still stuck at 200 lbs. I can't continue lifting the same as I did before so I have to start from lighter weights so I can get my muscles use to the weights.
 
Ran my first 5k of the year (well since my New Year's Eve run) this past Saturday. I had done little to no preperation for this run, and ran it under 30, which was my goal. I forget how much I love running when I don't do it.

Really trying to focus on trimming up my core, 2 years into working out and I'm still not firm. I'm thinking I may cut the Protein shakes out of my diet (400 calories per shake x 3 a day). Don't love the love handles.
 
What kind of protein shakes are you making?
Optimum Nutrition has 24 grams of protein with only 120 calories.
If you mix it with water that is.

Lately I have a new regimen where I cut out pre workout protein and replaced it with during workout BCAA's. I'll mix them with crystal light and sip it during my workout.

Post workout I will have 1 and a half scoops Muscle Milk mixed with half a scoop Optimum Nutrition Whey gold standard.

That's the only time I will touch MM though. It has a lot of sat fat. Mostly medium chain triglycerides though. Those get burned up as energy quickly. The rest of the day I eat high protein/low-moderate carb/moderate-high good fat diet.
 
I just bought a pull up bar and I cant even do one. lol Well, if I jump I can do half of one. Any tips? I was doing "negatives" (lower yourself slowly w/o pulling up. I half assed these because I cant do them properly) yesterday and my muscles are so sore right now. I also tried to just hang on the bar with my chin over it and I cant even do that. lol If I continue with negatives, will I eventually be able to do a pullup? I'm a girl btw.
 
Hey negatives are definitely a great way to start. Another great way to get the strength for a pull up is to a bent over row or if you have access to a lat tower.

I'm going to assume you are working out from home and don't have access to a lat tower,
so what you want to do is get a bar and bend over at the waist with your knees bent slightly and back straight and parrellel to the ground. Then grab the bar like you would the pull up bar and pull it up toward your body.

here's a video of it

[youtube]vJCv1vdYVS0[/youtube]

After a few weeks of this and the negatives you should be good to go.
 
Yeah if you just do negatives or what HowStern says you should be able to start doing whole pull ups soon. Since I can only do 1 or 2 right now, I just do those and then do as many negatives as I can until I'm pretty much just falling down (which is maybe 3 of them). By doing this I've been able to get up to 5 or 6 of them in the past.

Also I have to confess I've been lazy when it comes to working out and pretty much everything. I swear I'm going to go to wake up tomorrow before noon and get back on track. Yeah, that's right, I woke up at 2 pm today. Maybe I should put a little more energy into my job hunt as well...
 
I've been continuing my work outs to build more muscle and I got a new job at Wal-Mart pushing carts all day. In 4 weeks I was able to cut 5lbs of fat while maintaining my muscle so I'm getting leaner which is neat but I only notice my weight decreasing by the weeks ever since.

I also know that it isn't all about how much you weigh and I'm new to this and have gotten good gains training seriously for the first time for 4 months but I haven't noticed an increase in body weight even though my muscles have obviously grown (people I know even complimented me saying I look bigger or asking if I've been working out). It just seems odd that it doesn't seem like any of my newfound muscles seem to weigh anything. Is this not normal?
 
If you're gaining muscle and staying the same weight, I assume you're cutting fat right? :lol: Same thing is happening to me.

--

Hey guys I just ordered some casein. When's the best time to take it? I always take protein whey and creatine after my workout (loading phase) and another protein shake later in the evening. I heard to take it right before going to bed.
 
you already take a whey protein supp and you're gonna take a separate casein supp? i think you're caring too much.. it doesn't matter that much, the effect of supps are extremely exaggerated and it's not worth the time and effort to perfect unless bodybuilding is your life. if you're getting 1+g / lb protein and you're getting some whey post-workout, you're golden. but since you already bought it, might as well take it. just take it whenever you're lacking protein.

if your mornings lack protein then that'd be the best time, but if you're already getting protein in the morning take it at night. the goal should be every 4 hrs or so.. but really you're not gonna notice much of a difference whether you get it perfect or not.

when you're out of this stuff you might wanna consider something like Nitrocore24 that gives you a mix of whey and casein. or just go with whatever's cheapest (whey) and forget the casein.
 
Actually that's exactly what I bought (NitroCore24), along with the whey. I guess I'll keep the casein for reserve once I finish the NC24 since it has casein in it.
 
[quote name='Koggit']you already take a whey protein supp and you're gonna take a separate casein supp? i think you're caring too much.. it doesn't matter that much, the effect of supps are extremely exaggerated and it's not worth the time and effort to perfect unless bodybuilding is your life. if you're getting 1+g / lb protein and you're getting some whey post-workout, you're golden. but since you already bought it, might as well take it. just take it whenever you're lacking protein.

if your mornings lack protein then that'd be the best time, but if you're already getting protein in the morning take it at night. the goal should be every 4 hrs or so.. but really you're not gonna notice much of a difference whether you get it perfect or not.

when you're out of this stuff you might wanna consider something like Nitrocore24 that gives you a mix of whey and casein. or just go with whatever's cheapest (whey) and forget the casein.[/QUOTE]

Casein is for before bed. If you drink whey before bed it will digest and metabolize too fast to be useful. You will hit catabolic in the night. Where as casein will digest slow (and has more BCAAs than whey) and will keep your metabolism up, giving you a steady stream of amino acids, keeping your body anabolic while you sleep.

Not to mention casein shouldn't be taken post workout because it doesn't breakdown into the amino acids your muscle needs fast enough like whey does. So it's better to have a jug of each instead of a jug of mixed.

nitrocore24 has too many carbs for before bed.

ON casein has only 3g carbs compared to nitro cores 14.
 
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[quote name='HowStern']What kind of protein shakes are you making?
Optimum Nutrition has 24 grams of protein with only 120 calories.
If you mix it with water that is.

Lately I have a new regimen where I cut out pre workout protein and replaced it with during workout BCAA's. I'll mix them with crystal light and sip it during my workout.

Post workout I will have 1 and a half scoops Muscle Milk mixed with half a scoop Optimum Nutrition Whey gold standard.

That's the only time I will touch MM though. It has a lot of sat fat. Mostly medium chain triglycerides though. Those get burned up as energy quickly. The rest of the day I eat high protein/low-moderate carb/moderate-high good fat diet.[/QUOTE]

Ok, I don't know where I got those last numbers, but the protein I'm taking right now is 200 calories per shake , 48 grams of protein. So maybe I shouldn't cut it out. Just looking to trim up over the summer and start working on bulk in the fall.
 
[quote name='specialk']Ok, I don't know where I got those last numbers, but the protein I'm taking right now is 200 calories per shake , 48 grams of protein. So maybe I shouldn't cut it out. Just looking to trim up over the summer and start working on bulk in the fall.[/QUOTE]

hmm how much do you weigh? You may not need 48 grams of protein each shake. There's a good chance much of it isn't being utilized and the excess gets converted to glucose. Which packs on the extra unwanted pounds.

Do this. Multiply your lean body weight by 1.2 and then divide that by 6. The number you get is how much protein you should take in every 3 hours 6 times a day.
 
[quote name='HowStern']Casein is for before bed. If you drink whey before bed it will digest and metabolize too fast to be useful. You will hit catabolic in the night. Where as casein will digest slow (and has more BCAAs than whey) and will keep your metabolism up, giving you a steady stream of amino acids, keeping your body anabolic while you sleep.

Not to mention casein shouldn't be taken post workout because it doesn't breakdown into the amino acids your muscle needs fast enough like whey does. So it's better to have a jug of each instead of a jug of mixed.

nitrocore24 has too many carbs for before bed.

ON casein has only 3g carbs compared to nitro cores 14.[/QUOTE]
sort of two separate points to make in response

a) i was suggesting nitrocore as the only supp, to replace his separate casein/whey -- the nitrocore would be postworkout, not before bed, and in that case the carbs are good because they cause an insulin spike. nitrocore is intended to be once daily (hence the 24 in the name).

b) my advice to him was prefaced with the disclaimer that i don't buy into the need to perfect protein intake, it's all a bunch of bull perpetuated by the supp industry that gains credibility from pro builders (who have reason to want to perfect their nutrition) -- for your average person, even your average gym rat, it's simply not gonna make any difference. if you're not protein deficient you're gonna see gains. if ppl would spend half as much time researching proper form as they do reading bull about supps they'd be in much better shape.
 
Yeah but you said whey is enough. The idea that whey is good enough for any time is no good. Most people take too much whey. It digests so fast there's a good chance most of it is being turned into glucose by your liver. The body can't store protein the way it does carbs and other nutrients. If it can't use it right away it goes to glucose.

All nitrocore 24 is is a mix of casein, whey, and egg protein. No reason to pay for that. Just buy a carton of eggs. Not to mention it has almost twice the calories of ON whey and ON casein despite having only the same amount of protein. You yourself know how people become slaves to supp companies instead of doing the hard work like you said. Better off buying the whey and casein seperate.

And too much of nitro core's carbs are fiber. Those won't produce an efficient insulin spike post workout. You need to go with high GI carbs.

edit: Just for the record, real food is the best way to get all your protein and nutrients IMO. But you can't beat the convenience and low calorie to high protein ratio of powders.
 
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I would like to get into better shape, and while doing it I would like to improve my ability to do the following three exercises (you can probably put it all together and figure out my plan): sit-ups, push-ups, and the 2 mile run.

Therefore, I am looking for suggestions on how to train for those three activities (I figure that working on them will probably improve my overall fitness as well).

Basically, this is where I want to be in 6 months:

1. 35 pushups in 2 minutes
2. 45 situps in 2 minutes
3. 2 miles in 17:30
4. 205lbs or 24 percent body fat

This is where I am now:

1. Push ups are not happening
2. Haven't tried sit ups, but my guess is it won't be close
3. I can walk/walk faster 2 miles in about 28:00 (although when I did that time recently, it was half on a steep decline, half on a steep incline). I plan to try next week on the treadmill at my gym.
4. 300lbs (6'1")

I have access to a gym (I used to go regularly for basketball 3 times a week, but my work schedule changed to prohibit that. It is changing back however, so 1 hr/day 3 times a week full court basketball will be a part of whatever my new program is).

Are the goals possible? If so, does anyone have any suggestions for a routine?

(I know eating habits have to be a part of this, and I would take suggestions on that as well).
 
Just do as many push ups as you can every other day and every time try to do one more than last time. If you can't do a regular push up do as many push ups from your knees as you can til you can.
You could also start out benching a light weight since you have access to a gym :) But the push ups will help strengthen your abs because you will stabilize your core keeping the plank position while doing them where as bench pressing won't.

Also Jump rope! It sounds ridiculous but the reason is every time you jump in the air your core flexes to help stabilize your body. This will help strengthen your abs and it burns a ton of calories. Something like 500 calories for 20 minutes.
 
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