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


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Hahaha!

It is obviously, but sometimes the head can be "protruding" out a bit, which makes your spinal bones unaligned..

But like what someone said, sure need sessions after sessions for good results lol

 

LOL!  It's good to take this with humor.

 

As we get older the head has the tendency to hang a little forwards and down,  a sure sign of age.

 

The solution is a good posture learned for example in yoga or meditation:  standing or sitting straight with shoulders DOWN,  head moved BACK between the shoulders but with chin pointed DOWN so that head is not held up and backwards but face is in its natural vertical position.  In this way the neck is vertical and long, a continuation of the spine.

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I was wondering, does stress affect your muscle building?

I tend to get stressed at the gym especially when someone is waiting for me to finish my exercise.

Or when someone gets annoyed because I'm using the gym equipment during his 'time period'.

 

Stress affects everything.  And it is common to get stressed over the use of equipment in gyms.

 

In the gym nobody OWNS a machine, but you are in POSSESSION of it while you use it continuously except for brief stops to rest and/or get some water, and you are entitled to use it as long as your exercise requires. If the machine is in high demand and people ask you to work in with you, it is very civil to accept their petition, as long as they will do the same exercise you are doing.  Similarly, if you are the one waiting it is very proper to ask the person who is using it if you can work in during the time this person rests.  It is best to apply the Golden Rule with people who are nice enough, and to be sufficiently assertive and not bothered by people who are ugly and rude.  If there is too much of it,  it is good idea to ask the people in charge what their rules are about use of the equipment, and stick to them.  

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You can strengthen your core any time, and you can do this at home.

 

1. Lay on your back, feet elevated, and do the crunches.  Or if you go to a gym, do also other exercises for the abs.

 

2. Still on your back with feet stretched out, lift them slightly from the floor and HOLD... as long as you can.  This is the isometric exercise for the abs I mentioned earlier, that gives good tone to these muscles.

 

3. Standing up, do "Stiff-legged deadlifts" (look this up on the internet), if possible with increasingly heavier weights in your hands. This is great for your lower back, the back part of your core, IF you do them with GOOD FORM (not rounding your back).

 

4. Practice a helpful mental exercise:  IMAGINE that you have around your middle section a strong CORSET very thin and flexible...   under the skin, that keeps your guts tucked in in perfect position.  Think of it while you walk, sit, drive and lay in bed (face up).  THINK YOURSELF into good posture.

 

5. If you want to further improve your health, practice the BREATH OF FIRE.  Not the video game but the movement of Kundalini yoga (look it up on the web). This breathing exclusively through the diaphragm without lifting shoulders nor moving ribs involves the muscles of the core, and you become very aware of them.

 

thanks for the tips. will do some reading before putting them into practice.

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I was wondering, does stress affect your muscle building?

I tend to get stressed at the gym especially when someone is waiting for me to finish my exercise.

Or when someone gets annoyed because I'm using the gym equipment during his 'time period'.

Stress when people are waiting for you to finish your exercise. That kind of short term stress will not hinder much of your exercise "gains". When you exercise, cortisol level also increase. So in other words, think about it, the amount of workout you do also places "stress" on your body, so does that mean that it will influence muscle building? Just try and share the equipment. No harm taking shorter or longer breaks, just inform the other party will do. They will not bite you.

 

LOL!  It's good to take this with humor.

 

As we get older the head has the tendency to hang a little forwards and down,  a sure sign of age.

 

The solution is a good posture learned for example in yoga or meditation:  standing or sitting straight with shoulders DOWN,  head moved BACK between the shoulders but with chin pointed DOWN so that head is not held up and backwards but face is in its natural vertical position.  In this way the neck is vertical and long, a continuation of the spine.

That is good posture, but I think most people develop poor posture from their occupation due to long periods of performing the same movement or staying in the same position for long duration. Yes these movements might help, but the user needs to constantly remind themselves to adopt the proper posture. Cause most people would just do it for a period of time and then the old habits starts kicking in. I would say for these people, because of the lack of poor postural control, it might be more vital to train those weak muscles (eg. scapula retractors, or other muscles depending on the type of postural problems he has) and stretch those tight muscles (eg. trapezius, pectoralis minor,etc). This will definitely be helpful to be done concurrently with reminding people to adopt a better posture. 

 

thanks for the tips. will do some reading before putting them into practice.

I think for your case, you can fix the core but do note that improper posture is not just about the core muscles, its also addressing both the weak muscles and the tight muscles. You also need to work on stretching and flexibility to fix the muscle imbalances in your upper and lower limbs/torso.

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I recall when I was at ActiveSG in Singapore, gymmers tend to share their equipment which I really appreciated because it allowed us to concurrently conduct our working out.

Perhaps it's a sort of cultural difference where you are expected to time yourself when doing the weights or machines, so taking shorter or longer breaks will mess up the schedule of the next person.

 

I need to step up on time calculation I suppose.

Edited by darkflame

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I'm always running after you.

You are my ideal.

You are me.

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I recall when I was at ActiveSG in Singapore, gymmers tend to share their equipment which I really appreciated because it allowed us to concurrently conduct our working out.

Perhaps it's a sort of cultural difference where you are expected to time yourself when doing the weights or machines, so taking shorter or longer breaks will mess up the schedule of the next person.

 

I need to step up on time calculation I suppose.

Just ask the person how long he needs, if he needs shorter break then let him use it first. If you are resting, just step off the equipment. Communication is the key =) Its the same when I am using the facility at a commercial gym..

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Just ask the person how long he needs, if he needs shorter break then let him use it first. If you are resting, just step off the equipment. Communication is the key =) Its the same when I am using the facility at a commercial gym..

 

Yeah I agree, communication is important.

Gymmers in Singapore are nice in general, and can share their time and equipment.

Can't wait to gym back in Singapore again!

 

Will try the communication approach here again, at the risk of getting ignored.  ;)

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I'm always running after you.

You are my ideal.

You are me.

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me biceps aren't growing, despite increasing weights each time.

 

seems to go back to the same state after a while, despite concentrating on them at the gym.

 

urrgh.

Perhaps you have been doing single joint exercises. Lots of people do many curls just hoping that their biceps will grow. However do include compound movements like rows and pull downs, because these works multiple joints and are better in terms of growth for the muscles. Doing 3 to 4 sets of 12 reps curls aren't going to bring you far. I suggest doing bend over rows, lat pull downs, weighted pull ups and dumbbell narrow rows to help.

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That is good posture, but I think most people develop poor posture from their occupation due to long periods of performing the same movement or staying in the same position for long duration. Yes these movements might help, but the user needs to constantly remind themselves to adopt the proper posture. Cause most people would just do it for a period of time and then the old habits starts kicking in. I would say for these people, because of the lack of poor postural control, it might be more vital to train those weak muscles (eg. scapula retractors, or other muscles depending on the type of postural problems he has) and stretch those tight muscles (eg. trapezius, pectoralis minor,etc). This will definitely be helpful to be done concurrently with reminding people to adopt a better posture. 

 

There are good exercises for the posture of the head:

 

- bring your hands together with interlaced fingers behind your head. Hold the elbows forwards. Then with the head in its optimum position pressure it back against the force by the arms trying to move it  forwards, and hold that force for one or several minutes

- with the head in its optimum posture, press with the palm of a hand up against the chin and maintain this force for one or several minutes.

 

These are isometric exercises (force without movement). Then if we let the head move forwards and backwards, up and down with the force applied, these exercises become regular isotonic (muscles contracting and relaxing) exercises.  There is no need to do these exercises with much force to build much muscle, but simply to help the head maintain a good posture. 

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Hey. I just found out about this.

 

I wanna ask about bench press. My BP has been stalling at about 50kg and I can't seem to increase the way. I'm doing 5x5 every other workout day and I workout 3 times a week. Is there any other alternative that I can do to train my chest? 

Its usually like this, most people tend to stall when they do the 5x5 workouts. You just got to push yourself more, perhaps it might have been stagnant. Perhaps it could also be that your triceps are not strong enough, you might need to supplement the workout with some other triceps exercises which I'm not sure if you have been doing them. For muscle groups this size, a progression of 2.5kg can be added onto the weights, either 1.25kg each side or 2.5kg each side depending on how strong you are. I'm sure adding that would just hover around 4-5 reps, it shouldn't influence the weight that much. If you are worry, you can either do the workout with a spotter or on a rack depending if the gym allows that.

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me biceps aren't growing, despite increasing weights each time.

 

seems to go back to the same state after a while, despite concentrating on them at the gym.

 

urrgh.

 

Less is more!

 

We don't have an unlimited control over our body. If we want bigger muscles, there is no law that forces the body to become what we want it to be. 

If you have reached the limit of your resources to make the muscles grow, then they surely are not too bad even if they don't reach the goals you have somewhat arbitrarily chosen for them.

 

Perhaps doing different exercises with compound movements like Xydboy suggests can get you out of the plateau and keep improving your muscles, perhaps not. This is not a reason to give up on them.  If you keep exercising like now, maybe at a future time you will notice that unbeknownst to you they have grown very slowly and you notice progress. 

 

You may be at a point where some people get desperate and resort to steroids and other junk to keep their muscles growing fast.  Hopefully you don't fall for that.  Accept what your body is, and be happy with it.  Unless you want to make extraordinary efforts and get them a little bigger.  And then what?

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Its usually like this, most people tend to stall when they do the 5x5 workouts. You just got to push yourself more, perhaps it might have been stagnant. Perhaps it could also be that your triceps are not strong enough, you might need to supplement the workout with some other triceps exercises which I'm not sure if you have been doing them. For muscle groups this size, a progression of 2.5kg can be added onto the weights, either 1.25kg each side or 2.5kg each side depending on how strong you are. I'm sure adding that would just hover around 4-5 reps, it shouldn't influence the weight that much. If you are worry, you can either do the workout with a spotter or on a rack depending if the gym allows that.

Hey thanks for answering.

 

I am following Strong lifts 5x5 now and everytime I succeed, I would add 1.25kg each side to all my exercises including BP. My BP has been stalling for about a month now. And after every BP session, I would feel the burn more on my triceps instead of my chest. Does this mean that my tricep is not strong enough? What tricep exercise do you suggest? 

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Hey thanks for answering.

 

I am following Strong lifts 5x5 now and everytime I succeed, I would add 1.25kg each side to all my exercises including BP. My BP has been stalling for about a month now. And after every BP session, I would feel the burn more on my triceps instead of my chest. Does this mean that my tricep is not strong enough? What tricep exercise do you suggest? 

Its common for the triceps to burn. In fact these presses have been one of the concern and I even spoke to professors/researchers in NUS who did their research on presses movement. They concur that triceps would usually be the first to "breakdown" during such exercises. Perhaps it would be the way the muscle architecture is like or it might be the type of fibres present. Nevertheless you could try out triceps extension, skull crushers, weight dips, all these would also come in handy. There might be a possibility that after strengthening the triceps, you might be able to work harder for your presses. Neurons that fire frequently together will work in harmony better together, so through Hebbian learning, that's how you improve. What you could also try is to do some changes. I could recommend a complex training, where you do some power exercises like push up claps or or similar plyometric exercises. it will help in the development of rate of force production, allowing you to lift heavier.

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me biceps aren't growing, despite increasing weights each time.

 

seems to go back to the same state after a while, despite concentrating on them at the gym.

 

urrgh.

Impossible for them not to grow if you are getting proper nutrition, doing the correct exercises and using proper form. 4 sets of barbell curls in the 6-10 range once a week is enough to make mine grow so quickly until I had to cut back the weight to avoid becoming out of proportion.

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Impossible for them not to grow if you are getting proper nutrition, doing the correct exercises and using proper form. 4 sets of barbell curls in the 6-10 range once a week is enough to make mine grow so quickly until I had to cut back the weight to avoid becoming out of proportion.

 

Still in some people the growth is so slow that it appears that they are not growing anymore.

If you had not cut back and kept increasing weights they would have kept growing... up to what point?

We don't see 80 year olds who have monstrous biceps for having worked them out all their life. 

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Impossible for them not to grow if you are getting proper nutrition, doing the correct exercises and using proper form. 4 sets of barbell curls in the 6-10 range once a week is enough to make mine grow so quickly until I had to cut back the weight to avoid becoming out of proportion.

So how much is the growth that you mentioned. Again, a lot to some is not a lot to others as well. Its just like when I walk around people kept saying that I'm huge in built but to others, I'm still very puny. Very relative..But I would say that there would be a limit as to how much growth there is. If we follow the neural and muscle adaptation growth chart, there is some level of ceiling.

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Its common for the triceps to burn. In fact these presses have been one of the concern and I even spoke to professors/researchers in NUS who did their research on presses movement. They concur that triceps would usually be the first to "breakdown" during such exercises. Perhaps it would be the way the muscle architecture is like or it might be the type of fibres present. Nevertheless you could try out triceps extension, skull crushers, weight dips, all these would also come in handy. There might be a possibility that after strengthening the triceps, you might be able to work harder for your presses. Neurons that fire frequently together will work in harmony better together, so through Hebbian learning, that's how you improve. What you could also try is to do some changes. I could recommend a complex training, where you do some power exercises like push up claps or or similar plyometric exercises. it will help in the development of rate of force production, allowing you to lift heavier.

Alright thanks! I'll do some tricep exercises and see how it affects my BP. If you don't mind, I'll message you again when I have any other questions.

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Just wondering here, how do you guys train for increase in squats strength? Routine etc? I'm going around 90kg, but not improving much maybe because I have a torn ligament but I still think I can go up to 120?

Dead-lift too:) am currently stuck at 130-140.

 

Any routine that I can try out to boost my strength and size?

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Just wondering here, how do you guys train for increase in squats strength? Routine etc? I'm going around 90kg, but not improving much maybe because I have a torn ligament but I still think I can go up to 120?

Dead-lift too:) am currently stuck at 130-140.

 

Any routine that I can try out to boost my strength and size?

 

If you are already doing heavy squats and dead-lifts there are not many other exercises you can do to reach increase the weight..  What can help is to introduce periodicity (train lighter for a time and then resume heavy lifting) and doing over time very small nearly imperceptible increments in weight.  

But progress does not happen only by increasing weight.  With your current weight you can improve the form you do the squats and use your mind to do the reps so that they feel and become easier. And if you have an injury, you may be able to adjust your form to the best movements that protect the injury. 

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I don't think they are the heaviest I can go. I was wondering what are the best strength training routine that I can do? In terms of conditioning and sets/reps

 

You asked: "Just wondering here, how do you guys train for increase in squats strength? "

Well, to increase the strength in squats...

...  do squats!

in the way I suggested:  introduce periodicity, and increase weight very slowly.

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Just wondering here, how do you guys train for increase in squats strength? Routine etc? I'm going around 90kg, but not improving much maybe because I have a torn ligament but I still think I can go up to 120?

Dead-lift too:) am currently stuck at 130-140.

 

Any routine that I can try out to boost my strength and size?

In fact according to your weight (I presume when you wrote on your profile is true), you can definitely do more for squats. You mentioned you have a torn ligament? I would take special caution of this. Assuming that clearance has been obtained to go heavy, I would play more of the rep ranges from 5 to 8. I wouldn't go anything less than that because of knee stability issues caused by the torn ligament.

 

What could be done is to introduce complex training. After doing 5 reps worth (5RM), you can do plyometric jumps. I'm not sure what's your 1RM, but if its 1.5 to 2x your bodyweight then you can safely progress to the higher levels (box jumps/depth jumps), other wise you can just do those lower levels one (jump for height). You can do around 3-4 sets of complex training for this. With the introduction of plyometrics, it will help to develop your rate of force development, resulting in a larger force capacity within a shorter duration of time.

 

Another alternative is what I am doing now: Legs day! Back squats (5 sets of 2RM), front squats (4 sets of 5RM), leg press (4 sets of 5RM), hip thrust (4 sets of 5RM), leg extension (3 sets of 12RM), leg curl (3 sets of 12RM), and calves raises (3 sets of 12RM). What I used is called the GZCL method, it stems from the weight lifting school of thought. I have studied this method and currently looking at how I could modify it (still in the midst of doing so), but as of now, from what I perceive, this method works due to a couple of reason, but not going to put in the literature. if you are interested then I will elaborate the science behind it. It has something to do with the concept of Hebbian Learning. Hope all these inputs help. Most importantly, do train safe.

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How to build 6 pack abs? A few months ago I couldn't do one sit up but now I can do 10 in one set. I can also do 60 sec plank but still find it tough.

 

For goodness sake, even a toddler can do situps. Looking at all your previous posts, you are not just out of shape in personality, but physically too! 

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In fact according to your weight (I presume when you wrote on your profile is true), you can definitely do more for squats. You mentioned you have a torn ligament? I would take special caution of this. Assuming that clearance has been obtained to go heavy, I would play more of the rep ranges from 5 to 8. I wouldn't go anything less than that because of knee stability issues caused by the torn ligament.

 

What could be done is to introduce complex training. After doing 5 reps worth (5RM), you can do plyometric jumps. I'm not sure what's your 1RM, but if its 1.5 to 2x your bodyweight then you can safely progress to the higher levels (box jumps/depth jumps), other wise you can just do those lower levels one (jump for height). You can do around 3-4 sets of complex training for this. With the introduction of plyometrics, it will help to develop your rate of force development, resulting in a larger force capacity within a shorter duration of time.

 

Another alternative is what I am doing now: Legs day! Back squats (5 sets of 2RM), front squats (4 sets of 5RM), leg press (4 sets of 5RM), hip thrust (4 sets of 5RM), leg extension (3 sets of 12RM), leg curl (3 sets of 12RM), and calves raises (3 sets of 12RM). What I used is called the GZCL method, it stems from the weight lifting school of thought. I have studied this method and currently looking at how I could modify it (still in the midst of doing so), but as of now, from what I perceive, this method works due to a couple of reason, but not going to put in the literature. if you are interested then I will elaborate the science behind it. It has something to do with the concept of Hebbian Learning. Hope all these inputs help. Most importantly, do train safe.

 

Hey thanks for your post, rather insightful. I've actually, unfortunately lost weight, now standing only at 65~6kg.

My routine currently for legs: Squats 60 10Rep, 80 5-6Rep x 3 Sets, 90 3 Rep. Leg thrust 10-12Reps x5. Calves raises 10Rep 3 Drop-set for 3 Sets and 30Rep 3 Set of 3-Way Calf Raise.

 

I find it really hard to squeeze in other leg exercises, cause I feel rather drained after just squatting.

 

As for back: Deadlift 60 10Rep, 100 6Rep 3 Sets, 120-130 3 Rep 2 Sets, Barbell row 60 8Rep Pendlay Row, 50 12-15Rep Underhand Row....then pull-ups...etc

 

Might be because of the weight loss because I dropped nearly 8kg already

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Guys, Seek your advice.

Recently I feel a pain in my pelvic region whenever I do squats. In the tendon/ligament of the inner thigh,closest to the pelvic joint.

I'm only squatting 70kg.

This pain has stuck with me for 3 weeks.

Reckon that it will recover on its own? Or a visit to the chiropractor or physiotherapist is in order?

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Guest leangym0787

Guys, Seek your advice.

Recently I feel a pain in my pelvic region whenever I do squats. In the tendon/ligament of the inner thigh,closest to the pelvic joint.

I'm only squatting 70kg.

This pain has stuck with me for 3 weeks.

Reckon that it will recover on its own? Or a visit to the chiropractor or physiotherapist is in order?

If stretching doesnt work, best to seek advice from specialist. Ask any trainers 1st.

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Hey thanks for your post, rather insightful. I've actually, unfortunately lost weight, now standing only at 65~6kg.

My routine currently for legs: Squats 60 10Rep, 80 5-6Rep x 3 Sets, 90 3 Rep. Leg thrust 10-12Reps x5. Calves raises 10Rep 3 Drop-set for 3 Sets and 30Rep 3 Set of 3-Way Calf Raise.

 

I find it really hard to squeeze in other leg exercises, cause I feel rather drained after just squatting.

 

As for back: Deadlift 60 10Rep, 100 6Rep 3 Sets, 120-130 3 Rep 2 Sets, Barbell row 60 8Rep Pendlay Row, 50 12-15Rep Underhand Row....then pull-ups...etc

 

Might be because of the weight loss because I dropped nearly 8kg already

Definitely can do more. I think it might also be the rest intervals? how much are your rest intervals?

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Hey Guys, I'm wondering what you guys eat for an day to target on a lean body?

Is it really a whole chicken to maintain the muscle?

 

To build muscle and reject fat, it would seem that all comes down to eating mostly protein.

But it is not so easy.  The body needs carbohydrates and fats too.

 

So the daily intake should be a mixture of all the food groups.

We should eat the food as unprocessed as possible, as simple as possible.

We should not eat for the taste but only for the nutritional value.

It turns out that when we have good eating habits, that what is healthy turns out to taste good.

If possible, we eat five small meals with about equal size and importance spread out throughout the day.

 

Good protein: chicken, eggs, yogurt (can be made at home), and various other proteins from plants.

Good carbohydrates: beans and lentils, nuts, seeds,  maybe whole cereals (not white), green vegetables, fruits.

Good fats: avocados, peanut butter, fats in dairy products in moderation.

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Hey Guys, I'm wondering what you guys eat for an day to target on a lean body?

Is it really a whole chicken to maintain the muscle?

Learn how to count your macros. And you can't be eating all your 5 or targeted meals with chicken right?

This period since I'm reducing my BF and to get a leaner physique, I eat, oats, eggs (white), chicken, fish (variety) and vegetables. And of course one scoop of protein shake.

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i feel hungry at night and have to eat some food so that i can sleep. usually, i will drink a glass of milk and eat an egg. Any alternatives will you recommend for snack before bed?

Nuts would be good. I have eggs as well before bed. I don't really get hungry before bed given that I eat less than 3 hrs before i sleep.

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i feel hungry at night and have to eat some food so that i can sleep. usually, i will drink a glass of milk and eat an egg. Any alternatives will you recommend for snack before bed?

 

The best recommendation is to stop snacking at night when it is time to be sleeping.

This snacking is habit forming, so if you refrain from doing it, the urge will disappear.  

Our stomach should be empty at night during sleeping time.  Otherwise it will produce acids that can easily leak to the esophagus and cause all kind of problems...  

unless you sleep standing up or very far from horizontal...

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The best recommendation is to stop snacking at night when it is time to be sleeping.

This snacking is habit forming, so if you refrain from doing it, the urge will disappear.  

Our stomach should be empty at night during sleeping time.  Otherwise it will produce acids that can easily leak to the esophagus and cause all kind of problems...  

unless you sleep standing up or very far from horizontal...

Interesting thought but there are studies conducted on food consumption before sleep (30mins to 4 hours before sleep) using very 2,400kcal low carbohydrate meal (Afaghi, et. al., 2008) , 20g protein + 60g carbs recovery drink (Res, et. al., 2012) or a normal carb (33g carbs), whey (30g) and casein protein (30g). Results suggest that 1) consumption of low carb meal would increase the percentage of deep sleep. 2) protein ingested before sleep is effectively digested and absorbed. 3) night time consumption of whey, casein or carbs in hours close to sleep would elicit favourable effects on next morning metabolism as compared to a placebo used in the study. In terms of how protein is absorbed and used in the body during sleep, Bart et. al. (2008) conducted a study to analyse the protein digestion and absorption kinetics. It was found that when feeding as done when the person is sleeping, normal protein digestion and absorption kinetics was observed. Protein provision during sleep increases amino acid availability and has been demonstrated to increase muscle protein synthesis. The profile of protein consumption, digestion and absorption during the day was no different with the profile observed when feeding is conducted at night when the person is sleeping. Hence the results suggest that the GI tract is fully functional during sleep when food is made available.

 

References:

1) http://www.maneyonline.com/doi/abs/10.1179/147683008X301540

2) http://europepmc.org/abstract/med/22330017

3) http://www.researchgate.net/profile/Michael_Ormsbee/publication/239067494_Night-time_consumption_of_protein_or_carbohydrate_results_in_increased_morning_resting_energy_expenditure_in_active_college-aged_men/links/0deec535aae9a538c8000000.pdf

4) http://ajpendo.physiology.org/content/302/1/E52.short

 

PS: Have no time to do proper referencing as I'm busy with work on hand.

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The best recommendation is to stop snacking at night when it is time to be sleeping.

This snacking is habit forming, so if you refrain from doing it, the urge will disappear.

Our stomach should be empty at night during sleeping time. Otherwise it will produce acids that can easily leak to the esophagus and cause all kind of problems...

unless you sleep standing up or very far from horizontal...

I eat 6 eggs before bedtime. Lol

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Hola ppl (:

 

1. Actually im wondering what is the importance of cardio to muscle building and achieving a lean muscular body? I have read articles that claim cardio is not as important and that it leads to muscle catabolism.

 

2. Recently, I have started doing treadmill-ing in the morning (b4 breakfast) and consumed whey before and after that. In the evening I will hit the gym with whey protein before and after. Am I taking too much whey? And I also consume a scoop of casein before going to bed.

 

Hope can get some input...Many thanks ^.^

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