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

[xydboy]

44 minutes ago, Guest said:

is it true that 30 min b4 and 30 min after gym must drink protein shakes.

if don't drink protein shakes at all, ur efforts spent in gym workout had gone to waste?

Whether there exist this window of opportunity is still widely debatable. There are evidence that suggest that there is this 1 hour window while some others shows that anytime within 24 hours is still fine. And no, if you don't drink, your efforts will not go to waste. Just make sure you take in sufficient food in proximity to working out. 

[ZealousZeno]

2 hours ago, Guest said:

is it true that 30 min b4 and 30 min after gym must drink protein shakes.

if don't drink protein shakes at all, ur efforts spent in gym workout had gone to waste?

 

I dun drink protein shake at all, my diet consist of good amount of protein both meat and fruits (Banana, watermelon & Pineapple) to compensate.

[Steve5380]

19 hours ago, Guest said:

is it true that 30 min b4 and 30 min after gym must drink protein shakes.

if don't drink protein shakes at all, ur efforts spent in gym workout had gone to waste?

 

This may be what the manufacturers of protein drinks want you to believe.  If there is some benefit in this idea it is so small that no conclusive answers have been found.

Great progress from gym workout was achieved in the past before any protein drinks were available.

The 30 minute before/after is unrealistic. If you work out for an hour, you would need to start drinking protein half through your workout, to "benefit" that training you did at the beginning.  I have never had a protein shake in my life, never eaten any kind of food in a gym,  and I have greatly benefited from working out. I work out nearly every day, and I eat something with protein at home about 1 hour after finishing workout.  No problems.

[Steve5380]

23 hours ago, Allegro said:

I'm planning to buy dumb bells to train at home, any good recommendations/brands/website to buy?

 

Are the all-in-one dumb bell better? ( you can add in the weight plates to the dumb bell to make it heavier)

 

Also, what weight should I aim for?

 

EG http://dumbbells.sg/shop/50kg-chrome-dumbbell-set/

 

I live in the US, not SG, and the prices of these shiny "chromed" dumbbells sets seem quite high to me. 

If I have the space to store them, I would prefer the simplest, most economical single-weight dumbbells and stay away from this fastidious unscrew, change plates, screw back every time I want to change weights.  You may save money buying the all-in-one ones rather than individual pairs, but you don't need to buy all at once, and surely not the 50 kg ones right away.  Start with a set of medium weight (depending on what you do with them), and then add heavier and lighter ones as needed.

The looks of the dumbbells is unimportant. They all should last forever.  Just check that they have a comfortable grip, although this is less important when you use gloves, as you should when you lift heavy.

[Wafflecorn]

On 13/02/2016 at 0:00 PM, Allegro said:

I'm planning to buy dumb bells to train at home, any good recommendations/brands/website to buy?

 

Are the all-in-one dumb bell better? ( you can add in the weight plates to the dumb bell to make it heavier)

 

Also, what weight should I aim for?

 

EG http://dumbbells.sg/shop/50kg-chrome-dumbbell-set/

http://homegym.sg/build-your-own.html They deliver too. Quite cheap and durable i think.  And make sure you get the right size too! I bought a 1.8m barbell my accident when I wanted a 1.5m one. Also, if starting out get the 2.5kg plates and the 1.25kg plates before moving up to the 5kg. I started off with the 2.5kg tho.

[heliumduck]

 

 

[xydboy]

12 hours ago, Steve5380 said:

 

This may be what the manufacturers of protein drinks want you to believe.  If there is some benefit in this idea it is so small that no conclusive answers have been found.

Great progress from gym workout was achieved in the past before any protein drinks were available.

The 30 minute before/after is unrealistic. If you work out for an hour, you would need to start drinking protein half through your workout, to "benefit" that training you did at the beginning.  I have never had a protein shake in my life, never eaten any kind of food in a gym,  and I have greatly benefited from working out. I work out nearly every day, and I eat something with protein at home about 1 hour after finishing workout.  No problems.

You brought forth 2 issues here. Firstly, whether consuming protein drinks in proximity to gym workout would be useful. Secondly, consumption of protein food after finishing workout. Its evident that consumption of protein sources would be beneficial to increase in muscle protein synthesis. This is not debatable as evidence dated since the 1980s till today (possible beyond) have proven this (both in animals and humans). But the concern about taking protein drinks close to the bout of exercise and its possible effects is still pretty much debatable. As for drinking protein half way through the workout, that is not necessary. A huge amount of studies described the experimental procedure and have the participants drink the protein shake after their work out, and the spike in amino acid profile was raised shortly after. There isn't a need to drink it mid way.

 

http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2012.244897/full If you were to extrapolate the data from the chart shown in the amino acid profiling, and if you consume the shake mid way, the spike would have taken place even while you are working out. Do note that the participants did not consume any food prior to working out and the protein shake was all that they consumed. if the spike wasn't due to the consumption of the shake, then what else could have increase the amino acid availability in the body? Thus it is reflective that the absorption rate of the amino acid form the shake is rather instantaneous. We won't observe a peak response, but the increment is already taking place rather quickly after the consumption of the shake. 

[xydboy]

51 minutes ago, heliumduck said:

 

 

Quite similar to the back squat where people are not able to maintain the lumbar curvature. There are lots of mobility and flexibility drills around that would be useful. Apart from the usual stretching, it is important to carry out some mobility drills to help aid in improving the capacity to squat or press deeper. Just google hip mobility and there will be lots of exercises to look at.

[Steve5380]

10 hours ago, xydboy said:

You brought forth 2 issues here. Firstly, whether consuming protein drinks in proximity to gym workout would be useful. Secondly, consumption of protein food after finishing workout. Its evident that consumption of protein sources would be beneficial to increase in muscle protein synthesis. This is not debatable as evidence dated since the 1980s till today (possible beyond) have proven this (both in animals and humans). But the concern about taking protein drinks close to the bout of exercise and its possible effects is still pretty much debatable. As for drinking protein half way through the workout, that is not necessary. A huge amount of studies described the experimental procedure and have the participants drink the protein shake after their work out, and the spike in amino acid profile was raised shortly after. There isn't a need to drink it mid way.

 

http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2012.244897/full If you were to extrapolate the data from the chart shown in the amino acid profiling, and if you consume the shake mid way, the spike would have taken place even while you are working out. Do note that the participants did not consume any food prior to working out and the protein shake was all that they consumed. if the spike wasn't due to the consumption of the shake, then what else could have increase the amino acid availability in the body? Thus it is reflective that the absorption rate of the amino acid form the shake is rather instantaneous. We won't observe a peak response, but the increment is already taking place rather quickly after the consumption of the shake. 

 

Yes, you are saying the same as I wrote.  If the +- 30 minutes window were optimal, then we would have to take in protein 30 minutes after starting the work out so that this protein helps to get optimum results to the first workout we do,  and this is unrealistic.  Nobody disputes that protein ingestion is beneficial after workout, but it may not be important to do it immediately. What is important is to work out consistently with good effort, and to eat abundant good food that includes high quality protein.

 

And, more importantly, the slight benefit from doing it in the optimum way the research indicates should not justify doing something that is impractical.  What is important is that we work out regularly in the best way our schedules and life circumstances allow,  not what would be ideal for a champion who dedicates his life exclusively to winning competitions.

[xydboy]

5 hours ago, Steve5380 said:

 

Yes, you are saying the same as I wrote.  If the +- 30 minutes window were optimal, then we would have to take in protein 30 minutes after starting the work out so that this protein helps to get optimum results to the first workout we do,  and this is unrealistic.  Nobody disputes that protein ingestion is beneficial after workout, but it may not be important to do it immediately. What is important is to work out consistently with good effort, and to eat abundant good food that includes high quality protein.

 

And, more importantly, the slight benefit from doing it in the optimum way the research indicates should not justify doing something that is impractical.  What is important is that we work out regularly in the best way our schedules and life circumstances allow,  not what would be ideal for a champion who dedicates his life exclusively to winning competitions.

Usually the case is that we count from the last bout of exercise. Nobody takes reference to the first bout of workout that the individual does. I think the results isn't just applied to winning competitions or not, its applicable to the average joes as well given that populations used in many studies have covered from the elite athletes to the sick and frail. Yes, the food we take in should not be neglected.

Edited February 15, 2016 by xydboy

[Animo]

Hello,

 

Chn 22 170 52 here.

 

I am having a hard time in gaining weight and to have a good bod. Can anyone, gym expert maybe lol, guide me on how to gain weight and exercise to have a good muscular bod. I am envy undergrad students who got muscular bodies  Hahah

 

Thanks in advance lah! 

[Steve5380]

13 hours ago, xydboy said:

Usually the case is that we count from the last bout of exercise. Nobody takes reference to the first bout of workout that the individual does. I think the results isn't just applied to winning competitions or not, its applicable to the average joes as well given that populations used in many studies have covered from the elite athletes to the sick and frail. Yes, the food we take in should not be neglected.

 

That may be the "usual", but is far from being formal. If someone exercises for two hours the different muscle groups, the exercise on the first muscle group may be one hour 40 minutes "old" by the time he finishes exercising, so it would be passed the "optimum" time for it.  And yes, the results of this theory apply to every one everywhere, to whoever climbs up a flight of stairs,  but it may be only relevant to elite athletes eager to win competitions. For the rest of us, it may be less significant than doing one more set of exercises.

[Steve5380]

4 hours ago, Animo said:

Hello,

 

Chn 22 170 52 here.

 

I am having a hard time in gaining weight and to have a good bod. Can anyone, gym expert maybe lol, guide me on how to gain weight and exercise to have a good muscular bod. I am envy undergrad students who got muscular bodies  Hahah

 

Thanks in advance lah! 

 

Your question has been asked and answered many times.  Look throughout this thread. Then you could ask again to clarify the answers you can read already.

[xydboy]

15 hours ago, Steve5380 said:

 

That may be the "usual", but is far from being formal. If someone exercises for two hours the different muscle groups, the exercise on the first muscle group may be one hour 40 minutes "old" by the time he finishes exercising, so it would be passed the "optimum" time for it.  And yes, the results of this theory apply to every one everywhere, to whoever climbs up a flight of stairs,  but it may be only relevant to elite athletes eager to win competitions. For the rest of us, it may be less significant than doing one more set of exercises.

When I talk about the usual I speak about the "before" and "after" phenomenon. If you take the protein shake in between like you mentioned, 30mins into workout, that would be considered intra. When we talk about pre-exercise and post-exercise and nutrient timing, it's always taken with reference to the first and last bout of exercise. We can't have the participant taking the product just because its after the first bout of exercise when there are many exercises to go. That just would just screw up your research design. Regardless, the muscle protein synthesis rate would still remain elevated after 24hours (http://ajpendo.physiology.org/content/284/1/E76.long). This was the reason why one would say that there isn't any "golden timing". With regards to the question on the many different exercises and how things are done, one study did a series of exercise and have the participants to consume the protein shake before and after the workout. Strength and body composition improve after the 21 weeks of training (https://www.researchgate.net/profile/Juha_Hulmi/publication/51432078_Acute_and_long-term_effects_of_resistance_exercise_with_or_without_protein_ingestion_on_muscle_hypertrophy_and_gene_expression/links/0c96051a621024730d000000.pdf). How about combining both cardio and resistance exercise together? it has been showed that it still remains elevated. So the issue should have been resolved with regards to consumption of the protein shake after you are done with the exercise. Why is there an issue or concern with regards to the protein timing is due to the hallmark study by Esmark et. al. 2001. (http://onlinelibrary.wiley.com/doi/10.1111/j.1469-7793.2001.00301.x/full). It was shown that timing does matter. Whether its due to this group of population (elderly) or it due to other factors that contribute to the findings, we won't know. That was why I mentioned that in terms of timing, there is still some debatable points on it. 

 

The research is out there for everyone to read and to answer to some of the doubts that they have. It applies to everyone yes, but whoever it is relevant to, its up to the individual to decide. They will be in a better position to decide if the research is relevant or significant to them, not you. You might not find it relevant to your case, but to some others they might see relevance/significance to it. Everyone has a choice..but good point raised. Point taken and respected but not shared.

Edited February 16, 2016 by xydboy

[littleshark]

Has anyone tried the MI40 workout by Ben Pakulski? Do you follow the 7-days religiously or collapse them into lesser days?

[xydboy]

1 hour ago, littleshark said:

Has anyone tried the MI40 workout by Ben Pakulski? Do you follow the 7-days religiously or collapse them into lesser days?

I have seen people holding that MI40 workout sheet in the gym. From nicely printed to being crumpled. But the person still stayed similar to where he was =p

[Steve5380]

On 2/16/2016 at 7:49 AM, xydboy said:

The research is out there for everyone to read and to answer to some of the doubts that they have. It applies to everyone yes, but whoever it is relevant to, its up to the individual to decide. They will be in a better position to decide if the research is relevant or significant to them, not you. You might not find it relevant to your case, but to some others they might see relevance/significance to it. Everyone has a choice..but good point raised. Point taken and respected but not shared.

 

You are right. I only make decisions for myself. But I make comments for everyone.  My preferred audience are people who want to gain the benefits of workout, but don't have the time or dedication to make it a big deal. This is why I scale down the importance of this research for them and recommend that they simply work hard in the gym and do what is traditional. But if I were a champion bodybuilder I would read with interest the articles you have posted.

[heliumduck]

 

 

The muscular body and everything aside......

 

I need that T BAR ROW HANDLE NOW !

[xydboy]

1 hour ago, heliumduck said:

 

 

The muscular body and everything aside......

 

I need that T BAR ROW HANDLE NOW !

Depends on certain gyms, fitnessfirst has that! =p Alternatively people would use the seated row handle to replace the t-bar row handle

[heliumduck]

On 18/02/2016 at 1:22 AM, xydboy said:

Depends on certain gyms, fitnessfirst has that! =p Alternatively people would use the seated row handle to replace the t-bar row handle

that handle bar has its own legs..... hence does not depend on the diameter of weight plates to stand.......

 

yes, i also use the V bar/triangle handle for T bar row, thats narrow parallel grip... ONLY

aiyah go SAFRA TPY lor >< hahaha

 

or....................... you can tell me what brand that handle bar is LOL

Edited February 19, 2016 by heliumduck

[Steve5380]

1 hour ago, heliumduck said:

that handle bar has its own legs..... hence does not depend on the diameter of weight plates to stand.......

 

yes, i also use the V bar/triangle handle for T bar row, thats narrow parallel grip... ONLY

aiyah go SAFRA TPY lor >< hahaha

 

or....................... you can tell me what brand that handle bar is LOL

 

In reality, there are many handle bars that work fine for that exercise.

Unless you have some handicap, and in this case you can have made a custom one for you.

[Allegro]

Came across this cutie while surfing Youtube, he is a personal trainer and gives really good advice, examples. And of course really easy on the eyes...

 

Do check his other videos they are pretty useful.

 

 

 

[Steve5380]

5 hours ago, Allegro said:

Came across this cutie while surfing Youtube, he is a personal trainer and gives really good advice, examples. And of course really easy on the eyes...

 

Do check his other videos they are pretty useful.

 

Indeed, his videos seem to be quite useful.  All basic exercises, explained with common sense.

Of course, his cuteness helps.  His body is just enough muscular for me. More than that, I find unattractive (my personal opinion)

And his accent helps too.  (singlish?)

[xydboy]

18 hours ago, Allegro said:

Came across this cutie while surfing Youtube, he is a personal trainer and gives really good advice, examples. And of course really easy on the eyes...

 

Do check his other videos they are pretty useful.

 

 

 

Jordan Yeoh is pretty experienced when it comes to training. Has lots of years working as a personal trainer in Malaysia.

[brandon114716]

Is it normal to feel like fapping after a workout session?

[deathblade88]

19 minutes ago, brandon114716 said:

Is it normal to feel like fapping after a workout session?

 

Yes, quite normal.

 

Cos exercising rasies your T-level.

Edited February 23, 2016 by deathblade88

[heliumduck]

[limpeh]

@heliumduck @deathblade88 @brandon114716 @xydboy @Allegro

 

Don't forget to vote!

 This thread deserves to be split into multiple threads as there's so many topics!

[deathblade88]

9 hours ago, limpeh said:

@heliumduck @deathblade88 @brandon114716 @xydboy @Allegro

 

Don't forget to vote!

 This thread deserves to be split into multiple threads as there's so many topics!

 

@limpeh Thanks for the remind. Voted.

[justanotherme]

How many scoops of protein powder should you eat in a day? Let's say I am 75kg, I should require approximately 150g of protein daily. Per scoop of whey is 24g. Should I exceed the 150g intake if I work out daily or should I just keep it to 150g?

[Steve5380]

2 hours ago, justanotherme said:

How many scoops of protein powder should you eat in a day? Let's say I am 75kg, I should require approximately 150g of protein daily. Per scoop of whey is 24g. Should I exceed the 150g intake if I work out daily or should I just keep it to 150g?

 

None.

You should eat plenty of foods with high quality protein, like eggs, dairy products, chicken breasts, and plenty of vegetable sources of protein.

[xydboy]

22 hours ago, justanotherme said:

How many scoops of protein powder should you eat in a day? Let's say I am 75kg, I should require approximately 150g of protein daily. Per scoop of whey is 24g. Should I exceed the 150g intake if I work out daily or should I just keep it to 150g?

Keep it to 150g would do. Anyway protein supplementation would not make up your major amino acid provision source. You should still take in your daily food intake from meat, poultry, fish, etc. Usually one scoop would be sufficient after work out. If you want, you can take one before and one after, not an issue, but its just going to cost you more to get more protein tubs. My one tub can last me for at least 2 months..Do you actually count the amount of protein that goes through your mouth? 

[justanotherme]

1 hour ago, xydboy said:

Keep it to 150g would do. Anyway protein supplementation would not make up your major amino acid provision source. You should still take in your daily food intake from meat, poultry, fish, etc. Usually one scoop would be sufficient after work out. If you want, you can take one before and one after, not an issue, but its just going to cost you more to get more protein tubs. My one tub can last me for at least 2 months..Do you actually count the amount of protein that goes through your mouth? 

 

I do count. 

 

Breakfast: 2 eggs 12g, 2 slices wholemeal bread 9g, soy milk without sugar 11g. Total 32g protein

Lunch: From mixed rice veggie stall, usually toufu, meat and vegetables. No rice. Estimated 50g protein

Dinner: Home-cooked vegetables, soup, chicken breast. Estimated 60g protein.

2 scoops whey with soy milk: 60g. 

 

Total in a day: 202g

 

[Steve5380]

6 hours ago, justanotherme said:

 

I do count. 

 

Breakfast: 2 eggs 12g, 2 slices wholemeal bread 9g, soy milk without sugar 11g. Total 32g protein

Lunch: From mixed rice veggie stall, usually toufu, meat and vegetables. No rice. Estimated 50g protein

Dinner: Home-cooked vegetables, soup, chicken breast. Estimated 60g protein.

2 scoops whey with soy milk: 60g. 

 

Total in a day: 202g

 

 

Oh my god!  202g !!

And xydboy says to keep it at 150g !!

What will you do then?

Cut out the 50g from "mixed rice veggie stall, usually toufu, meat an vegtables. No rice"

plus one-third of an egg at 2g?

Or one scoop of whey with soy milk and return a fraction of scoop for the excess 8g taken out?

 

I wish you don't have problems bigger than that

[kkkkk]

Nutrition: Soy Protein

Regarding @justanotherme's post on "soy milk without sugar 11g" and "usually toufu" in his daily protein intake; I was wondering if there is a maximum amount of soy one should take in a day.

 

How much soy products can one take before experiencing the negative effects of phytoestrogens? How much is too much?

Personally, I have cut out down on soy products quite a while back fearing gynecomastia. But soy protein is everywhere...

 

Any nutritionist or professional advice?

 

Some reading material:

http://www.menshealth.com/nutrition/soys-negative-effects

http://www.mensfitness.com/nutrition/what-to-eat/does-soy-really-cause-man-boobs

http://www.bodybuilding.com/fun/drobson71.htm

[Guest]

11 hours ago, kkkkk said:

Nutrition: Soy Protein

Regarding @justanotherme's post on "soy milk without sugar 11g" and "usually toufu" in his daily protein intake; I was wondering if there is a maximum amount of soy one should take in a day.

 

How much soy products can one take before experiencing the negative effects of phytoestrogens? How much is too much?

Personally, I have cut out down on soy products quite a while back fearing gynecomastia. But soy protein is everywhere...

 

Any nutritionist or professional advice?

 

Some reading material:

http://www.menshealth.com/nutrition/soys-negative-effects

http://www.mensfitness.com/nutrition/what-to-eat/does-soy-really-cause-man-boobs

http://www.bodybuilding.com/fun/drobson71.htm

I like soy protein and eat lots of them like tauhu huai, taugua.
Then I bought tins of soy protein that my friend sold on offer.

When I was younger, I produce lots of testosterone and have lots of leg hair. When I reached 50+, my testosterone production is much less, I can get erection but find it difficult to hold the hardness long enough to fuck. Anyway I expected this to happen as many middle aged people I know are similar. 

I hooked up with a 30 something top and converted from versatile top to pure bottom for him. I enjoyed being fucked by him frequently and never thought about  my sexual changes. I exercised and kept fit for his pleasures. I drink the soy protein to build muscles since he likes me being muscular. 

When I started to get sore breasts, I thought it's from the hard exercises. They became very sensitive and I enjoyed the way he squeezed he fucked me. In fact they got fuller and bigger which I thought was from his frequent squeezing think they're sore and grew. 

Then my leg hairs suddenly almost all disappeared within a short time. Though I'm a pure bottom now, I still like to retain these leg hairs for masculinity. I began to worry that I'm beginning to get feminine from being frequently bred by him. (We go for Aids tests). My muscles seem to become softer, my skin is smoother and fairer, my face is fuller and rounder(he says middle aged plump looking), worse or best of all, my ass gets more sensitive and I want him to fuck me all the time. Which means I absorbed huge amount of his virile sperm.

He likes to tease me that I'm getting to become like his wife and he converted me to female with his sexual powers. I don't deny that i enjoyed that strange feelings of feeling feminine. 

When I read in one of the links about the symptoms of the 60 yo man with sore breasts, I remembered that I read about that before. I remembered last time it suddenly made sense to me why I was turning feminine. Middle aged produce less male testosterone some & soy protein & being bred by him = accelerated feminine.

I've since finished my stock of soy protein. But it's too late, my leg hairs will never grow back and I'm still a insatiable bottom. I began to attract more tops very easily especially with my big boobs and smooth skin.

So I would say that soy protein do have feminine effects. When you're young and producing lots of male testosterone, you can neutralise it. But if you're middle aged or fat, it will make your breasts swell like a woman's(many of my middle aged straight friends already have mild gynecomastia). For me, since I exercise to build up my pectoral muscles, this swelling only make my muscles bigger but firm yet not feminine.

[xydboy]

23 hours ago, justanotherme said:

 

I do count. 

 

Breakfast: 2 eggs 12g, 2 slices wholemeal bread 9g, soy milk without sugar 11g. Total 32g protein

Lunch: From mixed rice veggie stall, usually toufu, meat and vegetables. No rice. Estimated 50g protein

Dinner: Home-cooked vegetables, soup, chicken breast. Estimated 60g protein.

2 scoops whey with soy milk: 60g. 

 

Total in a day: 202g

 

 

16 hours ago, Steve5380 said:

 

Oh my god!  202g !!

And xydboy says to keep it at 150g !!

What will you do then?

Cut out the 50g from "mixed rice veggie stall, usually toufu, meat an vegtables. No rice"

plus one-third of an egg at 2g?

Or one scoop of whey with soy milk and return a fraction of scoop for the excess 8g taken out?

 

I wish you don't have problems bigger than that

I think from a whole, one should also look at the percentage of total calories intake. Your estimation might be over (especially for the lunch and dinner portion). I don't think it is that much. I have briefly looked at the quantity of food and amount of protein according to HPB, it doesn't match your estimation. If someone isn't satisfied with the proposed 2g/kg as a guideline or have issues or doubts with it, why not sit in the panel and make amendments instead? 

[xydboy]

13 hours ago, kkkkk said:

Nutrition: Soy Protein

Regarding @justanotherme's post on "soy milk without sugar 11g" and "usually toufu" in his daily protein intake; I was wondering if there is a maximum amount of soy one should take in a day.

 

How much soy products can one take before experiencing the negative effects of phytoestrogens? How much is too much?

Personally, I have cut out down on soy products quite a while back fearing gynecomastia. But soy protein is everywhere...

 

Any nutritionist or professional advice?

 

Some reading material:

http://www.menshealth.com/nutrition/soys-negative-effects

http://www.mensfitness.com/nutrition/what-to-eat/does-soy-really-cause-man-boobs

http://www.bodybuilding.com/fun/drobson71.htm

Its not like you are taking a truckload of soy protein...so far according to recommendations, there isn't a fix rate at which soy protein should be consumed. Not to the best of my knowledge.

[yoyo74]

19 hours ago, Guest said:

I like soy protein and eat lots of them like tauhu huai, taugua.
Then I bought tins of soy protein that my friend sold on offer.

When I was younger, I produce lots of testosterone and have lots of leg hair. When I reached 50+, my testosterone production is much less, I can get erection but find it difficult to hold the hardness long enough to fuck. Anyway I expected this to happen as many middle aged people I know are similar. 

I hooked up with a 30 something top and converted from versatile top to pure bottom for him. I enjoyed being fucked by him frequently and never thought about  my sexual changes. I exercised and kept fit for his pleasures. I drink the soy protein to build muscles since he likes me being muscular. 

When I started to get sore breasts, I thought it's from the hard exercises. They became very sensitive and I enjoyed the way he squeezed he fucked me. In fact they got fuller and bigger which I thought was from his frequent squeezing think they're sore and grew. 

Then my leg hairs suddenly almost all disappeared within a short time. Though I'm a pure bottom now, I still like to retain these leg hairs for masculinity. I began to worry that I'm beginning to get feminine from being frequently bred by him. (We go for Aids tests). My muscles seem to become softer, my skin is smoother and fairer, my face is fuller and rounder(he says middle aged plump looking), worse or best of all, my ass gets more sensitive and I want him to fuck me all the time. Which means I absorbed huge amount of his virile sperm.

He likes to tease me that I'm getting to become like his wife and he converted me to female with his sexual powers. I don't deny that i enjoyed that strange feelings of feeling feminine. 

When I read in one of the links about the symptoms of the 60 yo man with sore breasts, I remembered that I read about that before. I remembered last time it suddenly made sense to me why I was turning feminine. Middle aged produce less male testosterone some & soy protein & being bred by him = accelerated feminine.

I've since finished my stock of soy protein. But it's too late, my leg hairs will never grow back and I'm still a insatiable bottom. I began to attract more tops very easily especially with my big boobs and smooth skin.

So I would say that soy protein do have feminine effects. When you're young and producing lots of male testosterone, you can neutralise it. But if you're middle aged or fat, it will make your breasts swell like a woman's(many of my middle aged straight friends already have mild gynecomastia). For me, since I exercise to build up my pectoral muscles, this swelling only make my muscles bigger but firm yet not feminine.

I also taken quite a large amount of soy protein as i am a vegetarian my only source of protein input is from eggs, milk, soya milk and nuts. Every night i will drink half a litre of soya milk and rotates with either milk from cows or yogurt but soya milk is taken almost 50% of my every night drink as it is much cheaper than cows milk and yogurt. During day time i will occasionally buy those tau huay to eat. As for those boobs u r talking, as long as it is not those saggy boobs than it is ok. Best is having muscular boobs, those firm hard round boobs will make many molester want to touch your chest.

[heliumduck]

https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

 

its tough looking for this thread, if i had not bookmarked it hahaha

[Steve5380]

29 minutes ago, heliumduck said:

https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

 

its tough looking for this thread, if i had not bookmarked it hahaha

 

It's interesting to see how the femur length affects the ability to do squats with good form.

This is a point in favor of using the Smith rack to do squats (something that was discussed earlier in this thread) because one does not have to lean to maintain a forwards - backwards equilibrium.  Since this rack only allows the up - down movement, one does not have to worry about the horizontal forces.

[Guest]

I stuck at 80kg for few mths and yet can't seem to progress.

I usually squat once a week but the nx week I tried to squat again, I felt I'm back to square 1 i.e. My thigh feeling sore.

how heavy to squat is enough?

[xydboy]

44 minutes ago, heliumduck said:

https://bretcontreras.com/how-femur-length-effects-squat-mechanics/

 

its tough looking for this thread, if i had not bookmarked it hahaha

Why not video tape your squat and look at it. Maybe your form is good? You won't know till you observe yourself in the video.

[Guest]

6 hours ago, Steve5380 said:

 

It's interesting to see how the femur length affects the ability to do squats with good form.

This is a point in favor of using the Smith rack to do squats (something that was discussed earlier in this thread) because one does not have to lean to maintain a forwards - backwards equilibrium.  Since this rack only allows the up - down movement, one does not have to worry about the horizontal forces.

 

6 hours ago, xydboy said:

Why not video tape your squat and look at it. Maybe your form is good? You won't know till you observe yourself in the video.

Sian. Never sign in on my phone....

 

Anyway... XYD... It's to share mah... I have videos of me squatting

 

Steve... It affects everything... In mma boxing etc arm length makes a lot of diff

I suppose in all sports...

Phelps apparently have a massive wingspan...

[Guest]

6 hours ago, Guest said:

I stuck at 80kg for few mths and yet can't seem to progress.

I usually squat once a week but the nx week I tried to squat again, I felt I'm back to square 1 i.e. My thigh feeling sore.

how heavy to squat is enough?

 

Same guest as before.... I don't think it's a issue of "enough" ... It's probably your programming and progression of weights... But this is not my field *arrows XYD* hahaha

 

If you think your leg day is volumous enough then MAYBE you could...

 

1. After your warm up. Half all your reps and aim for 85/90kg. Means you're doing extra sets but total rep count lower...

 Of course you need time to adapt, I dunno your size hence how heavy you "feel" 90kg is. So you need to have enough pump, muscles all warm and activated, then try a weight beyond 80kg

 

2. Assume you're doing 12x range, you could train at (for example) 15 16x range for a couple of weeks then cut back to 12x and add in extrra set of >80kg squat..

 

Many other ways..... I suppose others will ask you post your leg day workout before they can comment.....

[xydboy]

21 hours ago, Guest said:

I stuck at 80kg for few mths and yet can't seem to progress.

I usually squat once a week but the nx week I tried to squat again, I felt I'm back to square 1 i.e. My thigh feeling sore.

how heavy to squat is enough?

According to ACSM guidelines, you would need to work on the major musle groups at least 2-3x per week. With respect to the squatting regime, it depends on what kind of regime you follow. There are plenty of sources online to choose from, and you might be able to find one that suits your linking/training schedule (understand that not everyone have the luxury to train for long duration). How heavy you want to go it depends on your outcome/goal that you want to achieve, and also depending on the regime you choose from.

[gonnarelax]

My weight gaining is really slow too, but I can see a slow progress... like every half a year 1 kg... Just have to make sure it doesn't drop back.

[heliumduck]

http://well.blogs.nytimes.com/2016/03/09/for-serious-training-hold-the-carbs-at-dinnertime/?rref=health&_r=0

 

Strategically skipping bread, pasta and other carbohydrates at dinner might improve subsequent athletic performance, provided those low-carb meals are combined with the right types of workouts, according to a new sports nutrition study. Its findings undercut some entrenched ideas about how athletes should eat in preparation for spring marathons and other endurance races.

As those of us who are athletes or spend time around them know, diets are a topic of consuming interest for the group, since an athlete’s diet affects how well he or she can train, recover, progress, chisel a physique and compete.

But the ideal sports diet remains elusive. Many dietitians and coaches advocate for heaps of carbohydrates at the training table. Carbohydrates, which break down during digestion into sugar, are the body’s first choice as fuel during exercise. But the body’s reservoir of stored carbohydrates is small, and even if athletes supplement their supply during exercise with sugary drinks or food, prolonged or intense exertion generally incinerates much of the body’s available carbohydrates.

Consequently, some experts suggest that athletic success may depend in part on making the body better able to use fat as a fuel. Even the leanest athlete’s body is girded with the stuff, theoretically providing enough energy for even the longest, hardest workouts. Low-carbohydrate diets will force the body to turn to fat. But working muscles must become used to burning fat, a process that can make exercising on a low-carb diet difficult in the short term. Indeed, athletes on extremely low-carbohydrate diets tend to struggle to finish hard workouts.

So researchers at the French National Institute of Sport, Expertise and Performance in Paris and other institutions began to wonder about the possibilities of modified forms of low-carb diets, and specifically about what they and other scientists call “sleeping low.”

With a “sleep-low” sports diet, an athlete skips carbohydrates at dinner. In the morning, his or her body should have low reserves of the macronutrient, and any ensuing workouts would force the body to turn to fat, its most abundant fuel. In past studies of the technique, however, it has produced mixed results in terms of whether it improves competitive performance.

The authors of the new study, which was published in January in Medicine & Science in Sports & Exercise, suspected that the sleep-low diet needed to be integrated into a broader training plan in order to show desirable results.

To test that possibility, they recruited 21 experienced, competitive triathletes who bravely agreed to have their diets manipulated. The scientists ran their volunteers through a simulated triathlon and other tests of their current fitness and pace.

Half of the athletes were then randomly assigned to eat a standard sports diet, with large helpings of carbohydrates at every meal and after workouts.

The others were put on a sleep-low regimen. With this program, the athletes consumed the same amount of carbohydrates over the course of the day as the other group, but in a different sequence. Virtually all of their carbohydrates were consumed at breakfast and lunch, with none at dinner.

At the same time, all of the athletes also began a new training program. In the afternoon, both groups completed a draining, intense interval-training session, designed to increase fitness and deplete the body’s carbohydrate stores. The members of the control group then replenished their carbohydrates at dinner; the sleep-low group did not.

Next morning, before breakfast, the volunteers pedaled for an hour at a moderate pace on stationary bicycles. By this time, the sleep-low group was running on carbohydrate fumes and body fat.

Afterward, all of the athletes sat down to large, carb-rich breakfasts and lunches, meaning that both groups were flush with carbohydrates for the afternoon interval training.

This program continued for four days per week for three weeks. (On the remaining days, the athletes ran, cycled or swam at an easy pace and ate as they chose.)

After three weeks, the athletes in the sleep-low group were grumbling about evening hunger.

But when the researchers now repeated the simulated triathlon, those athletes in the sleep-low group showed notable improvement. Their times on the 10-kilometer running leg at the end of the race were faster by about 75 seconds, or 3 percent, than at the start of the study. The control group had not improved.

The sleep-low volunteers also had lost body fat, while the other athletes had not.

These findings suggest, said Laurie-Anne Marquet, a graduate student at the French National Institute of Sport who led the study, that exercising strenuously in the afternoon, depriving yourself of carbohydrates afterward, training gently the next morning and then swallowing a mound of pancakes might be a useful way to improve endurance and performance. The regimen seemed to have increased the athletes’ ability to access fat as muscle fuel, she said, allowing them to exercise harder during the workouts than the control group and gain additional fitness and speed.

Such a rigorous routine is not for everyone, of course. Those of us not training for a marathon, triathlon or similar event probably would not enjoy or benefit from sleeping low. Even serious athletes should thread the approach into their training cautiously, Ms. Marquet said, beginning a few weeks before a race and easing off in the days just before the event, when they should down carbohydrates at will.

Encouragingly for those tempted by the diet, though, “most of the athletes” in the study, Ms. Marquet said, “have now integrated this strategy into their training.”

[heliumduck]

 

bent over row - row to waist or row to chest ?
of course there is the pendlay row to choose from.....

[heliumduck]

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