Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[xydboy]

When I was in Bangkok, I found this in the supermarket.

http://i.imgur.com/HK8N5uq.jpg

Meiji Protein Drink. Super delicious and cheap!

Wonder if they have in Singapore? Inexpensive protein drink lol

How much is it? there are some brands being sold in singapore that are ready made. But are usually around 6-7 dollars in price (fitlion has some that are in that price range). Not very worth the money when you get better deals when you buy in a tub.

[CamperBoy]

How much is it? there are some brands being sold in singapore that are ready made. But are usually around 6-7 dollars in price (fitlion has some that are in that price range). Not very worth the money when you get better deals when you buy in a tub.

After conversion, it's only about a dollar

Yeah I know of those ready packed protein drinks. Expensive lol but this Meiji ones are readily available at all supermarket and convenience stores there. Not exclusively sold at gyms etc

Pretty sure there's a market for this drink here lol

[xydboy]

After conversion, it's only about a dollar

Yeah I know of those ready packed protein drinks. Expensive lol but this Meiji ones are readily available at all supermarket and convenience stores there. Not exclusively sold at gyms etc

Pretty sure there's a market for this drink here lol

Everything is pretty much cheap there given our currency =p 

[CamperBoy]

True. But even if l I'm earning their salary, it is still quite cheap. Lol

Edited October 13, 2015 by CamperBoy

[Steve5380]

WHO recommends sugar to be 5% to 10% of total energy intake. lets say i m on a 2.4k cal diet. does that mean 240 cal will come from sugar? then how will the rest of intake look like? besides sugar, fat and proteins, i cant think of anything else to make up the 100% unless it is a high protein diet.

 

This recommendation by the WHO has little practical value.

Who will count so carefully his energy intake, his sugar intake, and compare the two to see if sugar is 5% to 10%? 

 

And there is no reason why sugar intake needs to be higher than ZERO.  The best amount of sugar is NO (added) sugar.

This is different from fats, where there is a need for minimum of fat intake.

 

We need to eat carbohydrates, but sugar should not be one of them.  

Instead, more complex carbohydrates like the ones in beans, lentils, green vegetables, fruits, nuts, a few grains, etc. are the healthy ones.

 

The most health conscious people stay away from sugar like the plague. One of the bad reputations of sugar is that it promotes growth of cancer cells.

I am not a health nut (I think...) but I have no sugar in the house.  Neither have I any salt.  And I eat very, very little processed food.

All this is NOT a hardship.  Instead it leads to perfect health, ideal weight.

Edited October 15, 2015 by Steve5380

[Steve5380]

When I was in Bangkok, I found this in the supermarket.

http://i.imgur.com/HK8N5uq.jpg

Meiji Protein Drink. Super delicious and cheap!

Wonder if they have in Singapore? Inexpensive protein drink lol

 

This is what the manufacturer says: 

 

"Meiji High protein whey formula CPI - magic formula, whey protein, high-value new post."

 

HMMMM....  "magic formula".....

 

Cheap is good, but "super delicious" is not.  Who knows what they put in to make it "super delicious"!  And if it is too delicious it may create addiction...

 

Whatever this stuff has in it to make it allegedly superior to other common protein in foods should be SUSPICIOUS,  and you can make up for it with a little harder workout.

 

A couple of boiled eggs you bring with you already peeled in a plastic bag may give you the same protein,  MINUS the 320 mg of sodium,  and cheaper than the 50 bahts the little bottle costs.

[OneBlanket4us]

Howdy ppl(:

 

A question: Every time i do flat bench press, dumbbell flyes and dumbbell press the area around my upper arms will be in pain as if im working out on my arms instead of chest. But I do feel slight DOMS on my chest the next day. Chest day has becoming quite sian for me...

[xydboy]

Howdy ppl(:

 

A question: Every time i do flat bench press, dumbbell flyes and dumbbell press the area around my upper arms will be in pain as if im working out on my arms instead of chest. But I do feel slight DOMS on my chest the next day. Chest day has becoming quite sian for me...

What do you mean by upper arms?

[OneBlanket4us]

What do you mean by upper arms?

The area around the biceps before the shoulder region.

[gymfan32]

Howdy ppl(:

 

A question: Every time i do flat bench press, dumbbell flyes and dumbbell press the area around my upper arms will be in pain as if im working out on my arms instead of chest. But I do feel slight DOMS on my chest the next day. Chest day has becoming quite sian for me...

 

You may be working out wrongly. What kind of pain is it?

[Steve5380]

Howdy ppl(:

 

A question: Every time i do flat bench press, dumbbell flyes and dumbbell press the area around my upper arms will be in pain as if im working out on my arms instead of chest. But I do feel slight DOMS on my chest the next day. Chest day has becoming quite sian for me...

 

Maybe the pain comes from an injury to your muscles of the upper arm or shoulder?

This can be the case if the pain is not symmetrical (same in both arms) but only in one of them.

[xydboy]

The area around the biceps before the shoulder region.

Lots of many reasons that could arise from it. if in doubt, consult your medical practitioner. Pain is beyond the scope and should only be handled by trained personnel as its a domain with many complications and root cause.

[Haheboi]

Howdy ppl(:

 

A question: Every time i do flat bench press, dumbbell flyes and dumbbell press the area around my upper arms will be in pain as if im working out on my arms instead of chest. But I do feel slight DOMS on my chest the next day. Chest day has becoming quite sian for me...

 

Flyes actually does hits your anterior deltoids quite a bit and hence may extend to your arms. You need to have the mind muscle connection. Furthermore, biceps both the short and long end are secondary targets to your flyes.

 

By upper arms, maybe you mean the end of your anterior deltoids? If not its probably your body ain't square enough or you are over-extending/locking your arms.

[xydboy]

Flyes actually does hits your anterior deltoids quite a bit and hence may extend to your arms. You need to have the mind muscle connection. Furthermore, biceps both the short and long end are secondary targets to your flyes.

 

By upper arms, maybe you mean the end of your anterior deltoids? If not its probably your body ain't square enough or you are over-extending/locking your arms.

I think its more of an isometric contraction of the biceps given the way how the flyes are being performed. It might or might not fatigue and give him the sores that he is complaining. Usually the amount of stress from isometric contraction don't really give that much muscle damage though.

[OneBlanket4us]

You may be working out wrongly. What kind of pain is it?

It is not searing pain but a little throbbing whenever I lift...

[OneBlanket4us]

Lots of many reasons that could arise from it. if in doubt, consult your medical practitioner. Pain is beyond the scope and should only be handled by trained personnel as its a domain with many complications and root cause.

:/ Dank man...Alright i guess to polyclinic then...Anw thanks. U r the man(:

[OneBlanket4us]

Flyes actually does hits your anterior deltoids quite a bit and hence may extend to your arms. You need to have the mind muscle connection. Furthermore, biceps both the short and long end are secondary targets to your flyes.

 

By upper arms, maybe you mean the end of your anterior deltoids? If not its probably your body ain't square enough or you are over-extending/locking your arms.

Hermm...Should be the technique... Should be more careful with my flyes next time. Many thanks yo(:

[Fiacla]

from 51kg to 55kg in 5 months... that's too slow...

[Den Yuan]

Does bench press really build chest or build strength only? I don't really feel it much in my chest. Is push up better?

[Choco]

For beginners, push up does help. But you'll be lacking in progression. If you don't feel it in your chest means your form is poor and you're using other muscle groups to compensate. Weightlifting does not simply mean moving a weight over a certain distance, unless you're powerlifting. There's a lot of videos online to help you man

[xydboy]

Does bench press really build chest or build strength only? I don't really feel it much in my chest. Is push up better?

Erm..push ups the amount of load vs a bench press where you can load more on the bar, I think in terms of building chest or strength, something which can load your body more, would definitely be better. But yes, push ups are good for a start.

[Steve5380]

from 51kg to 55kg in 5 months... that's too slow...

 

Why is this too slow?

Is someone fattening you before slaughter?

[edatsgloh]

Hi everyone, 

 

what's the difference between lifting heavy weights (with lesser reps) compared to lighter weights (but more reps).

Would like to tone the body tho which method the best?

 

Thanks

[Choco]

Hi everyone,

what's the difference between lifting heavy weights (with lesser reps) compared to lighter weights (but more reps).

Would like to tone the body tho which method the best?

Thanks

Diet>training sets/reps. Once your diet is set up, and you are at a slight deficit, you will be 'toned'. But at a deficit, you will not be as strong thus, most ppl will lift at a relatively lighter weights while on a cut.

[xydboy]

Hi everyone, 

 

what's the difference between lifting heavy weights (with lesser reps) compared to lighter weights (but more reps).

Would like to tone the body tho which method the best?

 

Thanks

Ahh...the classic high volume vs high intensity debate. As of now, in terms of hypertrophy, both seems to have evidence to suggest that it works.

[bluerunner]

Ahh...the classic high volume vs high intensity debate. As of now, in terms of hypertrophy, both seems to have evidence to suggest that it works.

@xydboy: perhaps some more layman kind of explanation is helpful. "Hypertrophy" could sound a tad intimidating.

[xydboy]

@xydboy: perhaps some more layman kind of explanation is helpful. "Hypertrophy" could sound a tad intimidating.

Hypertrophy meaning muscle growth in size

[bluerunner]

Hypertrophy meaning muscle growth in size

Awesome. Thanks, dear.

[Steve5380]

Awesome. Thanks, dear.

 

You mean... you were unable to google "hypertrophy definition" and get: "the enlargement of an organ or tissue from the increase in size of its cells" ?

[bluerunner]

You mean... you were unable to google "hypertrophy definition" and get: "the enlargement of an organ or tissue from the increase in size of its cells" ?

not as if you are being helpful. You are slow anyway. Wanna bitch, must react faster next time.

[Steve5380]

not as if you are being helpful. You are slow anyway. Wanna bitch, must react faster next time.

 

Oh please, don't take it so hard.

 

You are confusing being helpful with being bitchy.

I personally have no problems with you finding 'hypertrophy' intimidating.

But I think that it is a pity that you, sitting in front of a computer and using an internet browser,

have to ask for help to understand what a new or unknown term means.

It is very simple.

Type the unknown term, maybe followed by the word 'definition', in the URL field of your browser.

The browser will call its search engine, like Google, to give a definition of the term.

 

In this way, YOU wont be slow to understand the term, but will react immediately.

[CamperBoy]

Aiyah. Just to make this forum livelier right. There is no need to be angsty about everything.

Be cool man.

[bluerunner]

Aiyah. Just to make this forum livelier right. There is no need to be angsty about everything.

Be cool man.

[Guest Ener]

Just wana check with you guys, I dun need mass gainer. Just something help with muscle recovery after an intense game of tennis so I won't feel soo sore the next day. Anyone got any shakes to recommend?

[Guest Guest]

Just wana check with you guys, I dun need mass gainer. Just something help with muscle recovery after an intense game of tennis so I won't feel soo sore the next day. Anyone got any shakes to recommend?

 

Resting is best until the muscles recover itself. I heard when the muscle still sores you do more exercises, the muscles will not grow big but smaller, not suire true or not.

[Guest Guest]

Triceps extension workouts are sexy and turn on just look at the photo

 

[xydboy]

Just wana check with you guys, I dun need mass gainer. Just something help with muscle recovery after an intense game of tennis so I won't feel soo sore the next day. Anyone got any shakes to recommend?

 

Many studies have been done on chocolate milk and its efficiency in muscle recovery, you can try that out as well. Otherwise you could try out the usual whey supplements. You don't need mass gainer.

Resting is best until the muscles recover itself. I heard when the muscle still sores you do more exercises, the muscles will not grow big but smaller, not suire true or not.

That is definitely not true. When he muscles are sore and you exercise, it just means you did not give the muscle sufficient time to rest. The work load might be diminished and you won't get good results. I think you mix the concept up with over-training, where it is a similar concept, just that it is repeatedly done in a larger scale and over a longer duration. DOMS is not the same as overtraining.

[gymfan32]

Many studies have been done on chocolate milk and its efficiency in muscle recovery, you can try that out as well. Otherwise you could try out the usual whey supplements. You don't need mass gainer.

That is definitely not true. When he muscles are sore and you exercise, it just means you did not give the muscle sufficient time to rest. The work load might be diminished and you won't get good results. I think you mix the concept up with over-training, where it is a similar concept, just that it is repeatedly done in a larger scale and over a longer duration. DOMS is not the same as overtraining.

 

@Ener: If you google search "supplements for muscle recovery", the top 2 articles, which come from very credible sources, are:

 

1) What are the best supplements for recovery?- from bodybuilding.com which explains some of the best and not-so-good supplements which you can take to aid recovery => http://www.bodybuilding.com/fun/topicoftheweek125.htm

 

2) 4 tips to speed up muscle recovery - from men's fitness which features quick muscle-rehab advice to aid recovery and does not involve taking supplements => http://www.mensfitness.com/training/endurance/4-tips-to-speed-up-muscle-recovery

 

Hope this helps.

[Steve5380]

Many studies have been done on chocolate milk and its efficiency in muscle recovery, you can try that out as well. Otherwise you could try out the usual whey supplements. You don't need mass gainer.

That is definitely not true. When he muscles are sore and you exercise, it just means you did not give the muscle sufficient time to rest. The work load might be diminished and you won't get good results. I think you mix the concept up with over-training, where it is a similar concept, just that it is repeatedly done in a larger scale and over a longer duration. DOMS is not the same as overtraining.

 

Ha!  I didn't know about this property of chocolate.  Great!!  

It will be another justification for my likeness of chocolate ice cream, which I can now eat "to help my muscle recovery

 

Delayed Onset Muscle Soreness is definitely not the same as over-training.  But the former can be the cause of the latter if this soreness is not respected and allowed to subside before straining the muscles again. 

[Guest Ener]

Thanks everyone for the kind input.

[xydboy]

Ha!  I didn't know about this property of chocolate.  Great!!

It will be another justification for my likeness of chocolate ice cream, which I can now eat "to help my muscle recovery

 

Delayed Onset Muscle Soreness is definitely not the same as over-training.  But the former can be the cause of the latter if this soreness is not respected and allowed to subside before straining the muscles again. 

Now..i'm not so sure if you can equate ice cream to milk no doubt both are quite similar. Most studies conducted are done on muscle recovery using milk, but definitely not ice cream.

[Den Yuan]

I did jumping exercises for a few minutes on Monday and my calves went sore I almost couldn't walk. They're still a bit sore as I'm writing this. Seems like jumping really works your calves. The normal calves workout with weights doesn't work at all. I don't feel it no matter how heavy the weights are. Do you guys feel the same way? Try jumping today for a few minutes and see whether your calves will go sore the next few days.

[xydboy]

I did jumping exercises for a few minutes on Monday and my calves went sore I almost couldn't walk. They're still a bit sore as I'm writing this. Seems like jumping really works your calves. The normal calves workout with weights doesn't work at all. I don't feel it no matter how heavy the weights are. Do you guys feel the same way? Try jumping today for a few minutes and see whether your calves will go sore the next few days.

Calves exercises are all done using plantar and dorsiflexion. The calves can take much more beating given that its a second class lever. When you do the normal calves workout, there might be a chance as described that you are not loading your calves enough. If after performing 12 reps, you can go for few more, it means you haven't really exerted or put enough load on the calves. The reason why jumps are good because when you jump, you need to exert a significant amount of force to propel your body upwards and this final joint in the kinetic chain is the ankle. And when you jump, there's really a huge amount of force given the amount of bodyweight you have and the impact of the activity. Do be careful for jumps, we usually limit the amount of jumps or contact points for people who are unaccustomed. If you haven't got the right method and the right foundation, you might be jumping yourself to the doctor.

[Steve5380]

Now..i'm not so sure if you can equate ice cream to milk no doubt both are quite similar. Most studies conducted are done on muscle recovery using milk, but definitely not ice cream.

 

That depends on what you mean by "equate".  Ice cream is mostly milk plus the cream that raises the content of fat to 10% or higher.

When you let chocolate ice cream melt, you are left with something like chocolate milk, just a little more dense.

DELICIOUS!  Your experts should change their studies to the ice cream!

[xydboy]

That depends on what you mean by "equate".  Ice cream is mostly milk plus the cream that raises the content of fat to 10% or higher.

When you let chocolate ice cream melt, you are left with something like chocolate milk, just a little more dense.

DELICIOUS!  Your experts should change their studies to the ice cream!

But the percentage of protein available might not be high enough. A carton of milk (200ml of HL milk) gives you 10g of protein with 100kcals. A tub of ben and jerry's ice cream (400g dublin mudslide) gives 16g protein with 1040kcal. A tub of hagen daz ice cream is also quite similar. Some other brands might even provide as low as 2g per serving. I could drink 2 cartons's of milk to get 20g of protein yet have at most 200kcal and the ice cream would give me around 5x more the calories. Comparing pricing, milk is still cheaper even if you were to get the cheap brands. On top of which, I don't think the huge amount of fats, carbs and the little protein per serving would be able to help in muscle building. But if you find that it's ok, why not try it on yourself, after every bout of exercise, consume one tub as mentioned above of ice cream, do that for 4 months while maintaining your current diet, then tell me what the outcome is like. =)

Edited October 24, 2015 by xydboy

[Steve5380]

Many studies have been done on chocolate milk and its efficiency in muscle recovery, you can try that out as well. 

 

 

But the percentage of protein available might not be high enough. A carton of milk (200ml of HL milk) gives you 10g of protein with 100kcals. A tub of ben and jerry's ice cream (400g dublin mudslide) gives 16g protein with 1040kcal. A tub of hagen daz ice cream is also quite similar. Some other brands might even provide as low as 2g per serving. I could drink 2 cartons's of milk to get 20g of protein yet have at most 200kcal and the ice cream would give me around 5x more the calories. Comparing pricing, milk is still cheaper even if you were to get the cheap brands. On top of which, I don't think the huge amount of fats, carbs and the little protein per serving would be able to help in muscle building. But if you find that it's ok, why not try it on yourself, after every bout of exercise, consume one tub as mentioned above of ice cream, do that for 4 months while maintaining your current diet, then tell me what the outcome is like. =)

 

Please read your first post, where you brought in Chocolate Milk as the subject of "Many Studies" that find it efficient in muscle recovery.  NOT as a source of protein.

 

And I replied that with my love for chocolate, I could justify my eating of its ice cream by its alleged effects in muscle recovery.

 

But I don't need to take anything for muscle recovery. The best for muscle recovery is to have good planning. 

 

Delayed onset muscle soreness should be very rare in a person who exercises regularly.  Maybe it happens when changing the exercise regime, which should not be too frequent, if some new muscles start to get involved.  But if one practices enough compound exercises this should be rare as well.

 

Muscle recovery after the exercise is a necessity that should be planned in the exercise scheduling.  In my case I partition the training into three groups: lower body, upper body and aerobics,  and I work on each group twice a week.  Some exercises in a group, like heavy squats, I do with heavy weights one time and more light the second time, so I leave one week of recovery for the heavy squats.  

Although I go to the gym six days a week my muscles get plenty of recovery,  without having to do anything special to force them to recover.  My daily 8 hours of sleep also help recovery.

 

So dear fellow,  your suggestion of chocolate milk I take with plenty of humor... and gratitude.

 

Thank you for suggesting that I eat a tub of chocolate ice cream after each workout.  You are really looking out for my enjoyment!

But the pleasurable should be done in moderation, otherwise the pleasure gets lost.

The pleasure of eating so much ice cream is not the same as the pleasure of having good sex after each workout.  I rather would do the latter, if I would need it.

Edited October 25, 2015 by Steve5380

[SuperSentai]

http://seannal.com/

https://www.youtube.com/user/NalewanyjFitness/videos

 

Excellent advice on gym and fitness

[Sixfiveboy]

anyone here can advise how many kg of dumbbell should i buy if im a beginner to workout?

[Clickclock]

anyone here can advise how many kg of dumbbell should i buy if im a beginner to workout?

 

 

Just find anything that has a definite weight sign on it, like bag of rice or bottled water, try doing bicep curls with it. start by attempting to do 10, should you feel really shagged out at the 8th lift, thats the right amount of weight. 

 

Buy that weight and add on.

But unless you are a very shy person that is what I am assuming now, you could just go to the nearby gym and try out the equipment there, its more conducive.

[heliumduck]

Triceps extension workouts are sexy and turn on just look at the photo

 

 

i can't do this

i just end up moving my arms up and down... lol

 

dunno what i am suppose to do