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CAG Health and Fitness Thread


#31 Layziebones   Hey! CAGiversary!   1334 Posts   Joined 13.8 Years Ago  

Layziebones

Posted 23 January 2009 - 08:58 PM

Whey is pretty low calorie, it won't hurt burning fat. If anything it will help maintain muscle mass while dieting.

The best way to get rid of fat is to do cardio, diet and do weight training to try to keep muscle mass or even build a little. Muscle mass burns more calories so getting muscle mass up (or at least maintaining it) means you burn more calories a day in a resting state--which is a good thing for weight loss.

Now you definitely don't want any of those high calorie weight gaining shakes. But Whey protein is only 100 some calories, so it won't hurt anything as long as you're counting those calories toward your daily total. And you get those grams of protein for a lot less calories than you would from meat, beans etc.


Well it isn't purely calories. If he is taking a powder specifically made to promote muscle growth, and he is only using toning exercises and nopt actually training, then all of that powder is going somewhere. The body will store it since it can't be used.

#32 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 23 January 2009 - 09:05 PM

Well it isn't purely calories. If he is taking a powder specifically made to promote muscle growth, and he is only using toning exercises and nopt actually training, then all of that powder is going somewhere. The body will store it since it can't be used.


The body stores calories--how it gets stored depends somewhat on the type of calories. Lean protein is a form that doesn't very readily get stored as fat. But as long as you eat less calories than you're burning, you're going to lose fat. Period.

In any case, if you're doing toning exercises and cardio and doing a strict diet, it's very important to get enough lean protein to maintain muscle mass--as you don't want to lose that as you'll look like shit and slow down your metabolism.

Low calorie whey protein is a good source of lean protein.

#33 Reality's Fringe   Goes sex for pussy CAGiversary!   7112 Posts   Joined 17.5 Years Ago  

Reality's Fringe

Posted 23 January 2009 - 09:10 PM

Well it isn't purely calories. If he is taking a powder specifically made to promote muscle growth, and he is only using toning exercises and nopt actually training, then all of that powder is going somewhere. The body will store it since it can't be used.


I'm sorry, but I'm really confused at what you're trying to say.

#34 ITDEFX   My foot itches..must be athlete's foot CAGiversary!   17267 Posts   Joined 17.0 Years Ago  

Posted 23 January 2009 - 09:18 PM

I've been working out three times a week and getting better all the time. I've finally started to do 3 mile runs! It feels amazing since like a year ago I couldn't even do a few hundred yards of running. I wasn't fat- actually, I'm a little underweight- but just very out of shape. I credit it to my boyfriend who wanted me to get fit in concern for my health. We are gym buddies.

Also PROTIP: Have some sugar before a workout. My boyfriend had the idea to have a couple Lifesavers before working out and I have soooo much more energy. They're only like 45 calories for 4 of them, and I have 2-3 before a workout and I'm able to go much harder and longer. Well worth it.

Oh yeah, and free gym at the apartment + gym included with university fees = can work out whenever for free.


Are you taking pictures/ measurements and keeping a log about this? I do it every 3 months.

My goal is to gain enough weight until I'm told to choke on a dick and die by somebody better than me.


Man FOC, your nasty.

#35 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 23 January 2009 - 09:18 PM

I'm sorry, but I'm really confused at what you're trying to say.


He's trying to say that if you take in protein and don't weight train it will get stored as fat.

And that's not the case. What gets stored as fat is calories you take in in excess of the amount of calories you burn. Protein won't get stored as fat if you're burning more calories than you take in.

#36 Reality's Fringe   Goes sex for pussy CAGiversary!   7112 Posts   Joined 17.5 Years Ago  

Reality's Fringe

Posted 23 January 2009 - 09:19 PM

The body stores calories--how it gets stored depends somewhat on the type of calories. Lean protein is a form that doesn't very readily get stored as fat. But as long as you eat less calories than you're burning, you're going to lose fat. Period.

In any case, if you're doing toning exercises and cardio and doing a strict diet, it's very important to get enough lean protein to maintain muscle mass--as you don't want to lose that as you'll look like shit and slow down your metabolism.

Low calorie whey protein is a good source of lean protein.


Ok, I've really got to say this:

any of the three macronutrients will be stored as fat IF they are not being utilized. There's no such thing as LEAN protein dietary protein is dietary protein. Now, there are different grades in the bio-availability department (ie. Egg white albumen is more easily digested than meat, and why is more easily digested than egg whites), but protein is protein and it's used by the body to maintain a positive nitrogen balance which, if you have and under the condition of proper resistance training, will facilitate muscle growth.
Now, if you're saying "lean" as in you're not eating a bigmac or something, then yes, I agree, but that's more of a "dirty" FOOD in general.

As for the assertion that you'll burn fat in a caloric deficit, this is true, HOWEVER, after a certain point your body starts going for the tissue that uses the most energy: Muscle. This is why dieting almost always causes a loss in strength. When a bodybuilder "cuts", he expects to lose a certain amount of lean mass and strength. If your bodyfat is low (sub 12), the loss in lean mass becomes even more pronounced. This is why if you're fat and weak, after some time dieting and training you'll have some new muscle and be thinner. This doesn't last forever.

If you're dieting down, the best bet is to eat 100-200 calories less than you normally do a day, and adjust if you're losing more than 2lbs a week (after you lose water weight and excess glycogen stores). This is the best way to make sure you don't cut off a ton of lean mass. It's slower, but it'll be better in the end. Scale back on simple carbohydrates and fats, and you'll see a huge difference.

#37 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 23 January 2009 - 09:24 PM

Ok, I've really got to say this:

any of the three macronutrients will be stored as fat IF they are not being utilized. There's no such thing as LEAN protein dietary protein is dietary protein.


What I meant by lean protein is that it's better to get say 20grams of protein from a shake or boneless skinless chicken breast than from a hamburger or fatty steak.

It's not the protein that's lean, but the source of the protein as a lot of meats or high protein, but also high fat and high calorie. So yes, I more or less meant not eating a big mac etc. :D

And as you note, whet protein is great as it's very rapidly absorbed. So it's a great source of protein immediately post workout. I have one driving to the office right after working out and showering everytime I hit the gym.

#38 Dead of Knight  

Dead of Knight

Posted 23 January 2009 - 09:29 PM

Are you taking pictures/ measurements and keeping a log about this? I do it every 3 months.


Nah. It's not about that. I want to maintain my current weight (5'1", ~96 pounds), I just want to get healthier and more fit. My boyfriend says I'm getting more muscle in my thighs cause of the running though. :cry:

#39 Layziebones   Hey! CAGiversary!   1334 Posts   Joined 13.8 Years Ago  

Layziebones

Posted 23 January 2009 - 09:37 PM

I'm sorry, but I'm really confused at what you're trying to say.


I meant that Calories aren't the only thing that matter. While the calories may be low, depending on the supplement, it could have a large amount of something else. Calories aren't the only thing that matter when training and choosing a supplement.

I hope I made myself a little clearer. Sorry about that.

#40 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 23 January 2009 - 09:40 PM

I meant that Calories aren't the only thing that matter. While the calories may be low, depending on the supplement, it could have a large amount of something else. Calories aren't the only thing that matter when training and choosing a supplement.

I hope I made myself a little clearer. Sorry about that.


Which is true. But the problem is that excess protein get stored as fat much less readily than excess carbohydrates or excess fat. Which is the flaw in your objection to whey protein when weight loss is the main goal. Most excess protein just gets excreted--which is why you generally don't want more than 40-50 grams in a meal as you can't absorb much more than that.

It's a good thing as it's a very clean source of protein (low fat, low carbs low calorie) compared to many meats, beans etc.

#41 Anexanhume   Charge! CAGiversary!   3050 Posts   Joined 15.2 Years Ago  

Anexanhume

Posted 23 January 2009 - 10:21 PM

You guys bring up a good point, and I've always wondered about this. People often say you can't simultaneously put on muscle and lose fat over an extended period of time.

I need to lose about 20 or so pounds of fat. After that, I'd like to continue doing cardio to stay in shape and continue to build muscle. I assume at that point I should be striving to burn all the calories I take in while ensuring I get enough protein for developing muscle mass?

#42 gr8asianman   ◕‿‿◕ CAGiversary!   1698 Posts   Joined 13.1 Years Ago  

gr8asianman

Posted 23 January 2009 - 10:23 PM

Also PROTIP: Have some sugar before a workout. My boyfriend had the idea to have a couple Lifesavers before working out and I have soooo much more energy. They're only like 45 calories for 4 of them, and I have 2-3 before a workout and I'm able to go much harder and longer. Well worth it.


Sugar works pretty well. I normally have a banana, half before the rest in small bites, while I play tennis. It really helps keep the energy levels up.

The past month I've really gotten focused on getting fit again. I'm about 5"6' Back in 2001 I was @ 134lbs about 6.8% bodyfat and after some tiring years in retail management I'm currently @ 196lbs (not sure the exact percentage at this point but its definitely over 20%). Lots of high blood pressure and diabetes in my family so I want to avoid that...

I've been cycling, running & playing tennis at least 90min a day with some weightlifting every couple of days. Big changes in diet too: increased water intake, more veggies, healthier snacks etc.. My present goal is to get down to at least 160lbs by August/September.

#43 specialk   All Heart. Grit. Grind. CAGiversary!   1004 Posts   Joined 16.8 Years Ago  

Posted 23 January 2009 - 10:38 PM

I've hit 191 (that's the average) from 180-183 back in the summer when I was running every night. I haven't done any (well enough to count) since then and I consider 8 lbs over the winter not too bad. I've been lifting harder, so I think some of it may be muscle. I love running, just too cold to run for me and I LOATHE the treadmill.

I also started working legs, I usually just worked them out from my running but started pressing, curling, kicks, squats, etc. Someone at the gym (take with a grain of salt, I know) told me that to get bigger you have to work your legs. Now this isn't why I started (hoping it helps with my running) but anyone know if there's any truth to that? Working your legs helps the rest?

#44 Anexanhume   Charge! CAGiversary!   3050 Posts   Joined 15.2 Years Ago  

Anexanhume

Posted 23 January 2009 - 10:43 PM

I've hit 191 (that's the average) from 180-183 back in the summer when I was running every night. I haven't done any (well enough to count) since then and I consider 8 lbs over the winter not too bad. I've been lifting harder, so I think some of it may be muscle. I love running, just too cold to run for me and I LOATHE the treadmill.

I also started working legs, I usually just worked them out from my running but started pressing, curling, kicks, squats, etc. Someone at the gym (take with a grain of salt, I know) told me that to get bigger you have to work your legs. Now this isn't why I started (hoping it helps with my running) but anyone know if there's any truth to that? Working your legs helps the rest?


Absolutely true. I've also heard cutting off your hand does wonders for receding hairlines ;)

#45 ITDEFX   My foot itches..must be athlete's foot CAGiversary!   17267 Posts   Joined 17.0 Years Ago  

Posted 23 January 2009 - 11:41 PM

Nah. It's not about that. I want to maintain my current weight (5'1", ~96 pounds), I just want to get healthier and more fit. My boyfriend says I'm getting more muscle in my thighs cause of the running though. :cry:


So...you want to kill your bf this way?

Posted Image

God damn it, whenever I do cardo from watching Jillian Micahels work out videos on netflix, I can feel the gligglies!!

#46 Manatee   360 Game Lenderer Outer CAGiversary!   297 Posts   Joined 14.1 Years Ago  

Posted 24 January 2009 - 01:23 AM

Heres what my fitness looks like

Lifting [Mon, Tues, Thurs, Fri]
3x3 calf raises [Straight Feet, Bowlegged, Pidgeontowed]
3x3 weighted calf raises
3 sets one legged squats [with at least a 25]
3 Sets form one legged Squats [No weight]
3 Sets Lunges
3 Sets Dumbell Press & Shrugs
3 Sets Knee Extension & Knee Flexion
3 Sets Bench
2 Sets Curls
Pull Ups

Abs
1x 60 Second Plank
1x 60 Second Shimmy's, Nothing touching the ground, Arms Straight Up
1x 60 Second "Six Inches"
30 "Straight Leg" Crunches
2x10 Lemon Squeezes
Hanging Knee to Chest Lifts

[The names are cryptic, thats what my friend and I call them]

Monday and Friday have a 2 to 2.8 mile run at 70%
Tuesday and Thursday have anywhere from 2 to 6 mile runs
Wednesday is GUT BUSTING SPRINTS
Saturday is a 2.3 mile route, 40%
Sunday is my day off

I'm the fastest mofo I know.

5'9 135 BTW

#47 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 24 January 2009 - 02:06 AM

Someone give me:
1) A good guacamole recipe. I know it's fairly easy..but still. Avacodo, cillantro, lemon..and that's pretty much it?
2) A good hummus recipe. I never tried it, but I hear amazing things about it.Also, what to eat it on/with. :-k
3)A good healthy "beans & rice" type recipe. :)

#48 EDiddy0042   Ooga-chaka! CAGiversary!   1069 Posts   Joined 13.2 Years Ago  

Posted 24 January 2009 - 02:54 AM

Someone give me:
1) A good guacamole recipe. I know it's fairly easy..but still. Avacodo, cillantro, lemon..and that's pretty much it?
2) A good hummus recipe. I never tried it, but I hear amazing things about it.Also, what to eat it on/with. :-k
3)A good healthy "beans & rice" type recipe. :)


Don't do rice. A lot is empty carbs and it is difficult to find without a package containing upwards of 800 mg of sodium per serving. Instead, go to the grocery store and pick up... Quinoa. It is an awesome alternative to rice with way more fiber and protein per serving. Cook it how it says to on the package, and then take a can of black beans (rinsed in a collander to get rid of excess salt) and cook them on low to medium heat for a few minutes. Toss it all together and you have a good, healthy rice alternative.

#49 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 24 January 2009 - 03:40 AM

Whole grain brown rice is totally win. As long as it's REAL rice. Brown rice is full of B vitamins.

#50 MusicNoteLess   empty CAGiversary!   8883 Posts   Joined 15.0 Years Ago  

MusicNoteLess

Posted 24 January 2009 - 03:44 AM

I'll be blogging my progress each 1st of the month. See you guys Feb 1st! I hope to inspire some of you. I guarantee some of you will be dropping your jaws at my progress 8-).

#51 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 24 January 2009 - 03:45 AM

n00dz?

#52 MusicNoteLess   empty CAGiversary!   8883 Posts   Joined 15.0 Years Ago  

MusicNoteLess

Posted 24 January 2009 - 03:47 AM

lol not quite....yet.

#53 lilboo   Not addicted to WoW CAGiversary!   18235 Posts   Joined 18.1 Years Ago  

Posted 24 January 2009 - 03:49 AM

:-k

#54 specialk   All Heart. Grit. Grind. CAGiversary!   1004 Posts   Joined 16.8 Years Ago  

Posted 24 January 2009 - 05:44 AM

Absolutely true. I've also heard cutting off your hand does wonders for receding hairlines ;)


Eh, I dunno. I heard it from 2 different sources (def. doesn't make it true, but thought I'd ask). One of them was saying something about your legs are bigger muscles and the brain sends signals (or something like that, I don't really remember) and that your brain will only send that message out for the biggest muscle. So if your legs are bigger the brain will send out bigger muscle messages. That's not a direct quote, but it was the jest of what he was saying. Again, I'm not backing this, and I was just asking. I'm working my legs because I can tell a difference when playing sports, and hoping it'll help my running.

#55 Anexanhume   Charge! CAGiversary!   3050 Posts   Joined 15.2 Years Ago  

Anexanhume

Posted 24 January 2009 - 06:12 AM

Eh, I dunno. I heard it from 2 different sources (def. doesn't make it true, but thought I'd ask). One of them was saying something about your legs are bigger muscles and the brain sends signals (or something like that, I don't really remember) and that your brain will only send that message out for the biggest muscle. So if your legs are bigger the brain will send out bigger muscle messages. That's not a direct quote, but it was the jest of what he was saying. Again, I'm not backing this, and I was just asking. I'm working my legs because I can tell a difference when playing sports, and hoping it'll help my running.


:D

Overall, it's a good idea to work all your muscle groups to have a balanced muscle structure. Who wants to see a guy with huge arms and chicken legs?

As for the brain method, I'm not entirely sure the brain plays a big role in it. Of course, the brain signals which muscles to fire, but the reparation process is one of a local nature. Your brain doesn't tell a cut to heal, the body's immune system takes care of it. Similarly, cell repair happens on its own, as far as I know.

#56 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 24 January 2009 - 06:16 AM

Whole grain brown rice is totally win. As long as it's REAL rice. Brown rice is full of B vitamins.


Yep, whole grain brown rice is one of the best source of complex carbs you can get.

#57 dmaul1114   Banned Banned   24688 Posts   Joined 16.5 Years Ago  

dmaul1114

Posted 24 January 2009 - 06:19 AM

You guys bring up a good point, and I've always wondered about this. People often say you can't simultaneously put on muscle and lose fat over an extended period of time.

I need to lose about 20 or so pounds of fat. After that, I'd like to continue doing cardio to stay in shape and continue to build muscle. I assume at that point I should be striving to burn all the calories I take in while ensuring I get enough protein for developing muscle mass?


It's generally true that you can't lose weight and build muscle at the same time over an extended period. Someone that's very out of shape can for a while since they have little muscle and a lot of fat, but after awhile it's near impossible. That's because you need to eat less calories than you burn to lose weight and eat more calories than you burn to build muscle (that's why body builders do cycles where they put on a lot of muscle and fat and then diet down to lose the fat and keep as much of the muscle as possible before shows.

But you should take in enough protein to help maintain muscle and to build some if you're at the early stage. Once you get your body fat down, you can start eating more calories (have to be clean calories) to try to put on some muscle. The key is to find a balanced diet that lets you slowly put on some muscle without putting on too much fat.

#58 Anexanhume   Charge! CAGiversary!   3050 Posts   Joined 15.2 Years Ago  

Anexanhume

Posted 24 January 2009 - 06:58 AM

It's generally true that you can't lose weight and build muscle at the same time over an extended period. Someone that's very out of shape can for a while since they have little muscle and a lot of fat, but after awhile it's near impossible. That's because you need to eat less calories than you burn to lose weight and eat more calories than you burn to build muscle (that's why body builders do cycles where they put on a lot of muscle and fat and then diet down to lose the fat and keep as much of the muscle as possible before shows.

But you should take in enough protein to help maintain muscle and to build some if you're at the early stage. Once you get your body fat down, you can start eating more calories (have to be clean calories) to try to put on some muscle. The key is to find a balanced diet that lets you slowly put on some muscle without putting on too much fat.


Ok, that explanation makes sense. Sounds like I should find a supplement I like if I'm going to be serious about adding muscle. I'm not so concerned about the "Cutting" phase so long as I can maintain a good level of body fat.

#59 EDiddy0042   Ooga-chaka! CAGiversary!   1069 Posts   Joined 13.2 Years Ago  

Posted 24 January 2009 - 01:58 PM

Eh, I dunno. I heard it from 2 different sources (def. doesn't make it true, but thought I'd ask). One of them was saying something about your legs are bigger muscles and the brain sends signals (or something like that, I don't really remember) and that your brain will only send that message out for the biggest muscle. So if your legs are bigger the brain will send out bigger muscle messages. That's not a direct quote, but it was the jest of what he was saying. Again, I'm not backing this, and I was just asking. I'm working my legs because I can tell a difference when playing sports, and hoping it'll help my running.


There is truth to this. Since the legs are the largest muscles in the body, when worked they release the largest amount of natural growth hormone to the entire body, which then causes everything else to grow. Given, just by working legs you won't build a full quality physique, but by working legs along with the rest of the body, it is much easier to put on muscle.

#60 Reality's Fringe   Goes sex for pussy CAGiversary!   7112 Posts   Joined 17.5 Years Ago  

Reality's Fringe

Posted 24 January 2009 - 03:48 PM

For the record, the study I read on leg-exercises said that HEAVY SQUATS AND DEADLIFTS increased serum testosterone levels in trained athletes. That's HEAVY, meaning rep ranges less than 5. Part of the reason leg-exercises are good for overall development is because they're (the good ones) compound lifts. Leg extension doesn't fall into this category at all, and leg-press is not a good substitute for a squat.

And I'm really against any supplementation for people new to lifting. You should have been training for at least 8 months before adding any supplement, or you're just going to be wasting your money. In fact, most supplements are a huge waste of money. The only ones really worth a damn are food-based ones, and stims. Even then taking creatine with a stimulant lowers its efficacy somewhat, and food-based supplements are just that; food. I can't count they guys who come up to me and say something like "Do you take protein", like of course I do, but it's just food. If you're diet is shitty all the powder in the world isn't going to save you. Supplements are called supplements for a reason, they're not supposed to be a crutch/.