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

[xydboy]

3 minutes ago, heliumduck said:

4 years ago...

 

VO2max..er...nothing in the equation said anything about lungs. LOL!

[Steve5380]

1 hour ago, heliumduck said:

4 years ago...

 

 

Interesting chart.  But it's a little confusing because all four quadrants are independent.  So "100 m sprint" among the top in the first quadrant, should have a place in all the other 3 quadrants.  It requires technique, pain tolerance.   The center of the chart, I assume, corresponds to "couch potato".

 

I think it would be more useful to list the sports in separate columns by the four qualities:  strength, VO2max, pain tolerance, technique.

[heliumduck]

1 hour ago, xydboy said:

VO2max..er...nothing in the equation said anything about lungs. LOL!

 

Quote

Interesting chart.  But it's a little confusing because all four quadrants are independent.  So "100 m sprint" among the top in the first quadrant, should have a place in all the other 3 quadrants.  It requires technique, pain tolerance.   The center of the chart, I assume, corresponds to "couch potato".

 

I think it would be more useful to list the sports in separate columns by the four qualities:  strength, VO2max, pain tolerance, technique.

 

its from a Men's Fitness magazine... so i guess its salty LOL

Edited July 29, 2016 by heliumduck

[heliumduck]

http://daily.barbellshrugged.com/work-harder/

 

Quote

Work Harder, Not Heavier

By Chris

 

strength is something you learn by example.

I was incredibly fortunate to have Dr. Mike Stone as a mentor during my college years. He’s one of the world’s leading experts in human performance, but more than that, he was always wide open and giving.

What better quality could you hope fore in a role model?

One visit with him stands out in my memory. We were in his living room, eating large bowls of Scottish beef stew and watching old Iron Mind training hall tapes. The good Doctor would often comment on the lifter, their training style, maybe some noteworthy quirk in their technique. I would just sit back and soak up everything that was said. It was the best kind of school.

The biggest lesson came from one of the smallest, but most accomplished weightlifters of all time, Naim Suleymanoglu. Pocket Hercules was built for the sport, no doubt. He also had free access to every luxury and performance aid the Turkish government could afford. But still, that doesn’t explain why he was so great. Those kind of resources were never all that uncommon.

“No one trained harder than Naim.” Dr. Stone told me. “His coaches would drag him to his bedroom and toss him in the rack at the end of a hard day’s training. He would sleep as long as necessary, then do it all over again the next day. That’s what it takes,” he said with great effect.

“If you want to be strong, you have to work very, very hard.”

For most of my lifting career I assumed that harder meant heavier. It is true, after all. The strongest athletes are typically those that have completed the most quality repetitions, with the most total weight.

Strength is a skill, something learned with effort and time. Practice and the accumulation of work hours play a huge role. The only question is how you go about doing it, right? What’s the quickest path? That’s what we’re all looking for.

My strategy when I was much younger, and pain free, was to find ways of sneaking more weight onto the barbell. I did heavy partial lifts from boxes, boards and pins. Basic overload stuff. I really liked supra-maximal squats and pulls with heavy elastic bands, anything to drive up the intensity up to an extreme peak

  It was all very hard and very effective, but it wasn’t very sustainable. If you go heavier and heavier for long enough you’ll plateau. Keep pushing without a real change and you will grind down, it’s only a matter of time. So how can you keep making progress? How can you keep getting stronger?

I still think Dr. Stone is 100% right. You cannot get super strong without working very, very hard. But there are many ways to go harder in the gym that don’t require any more load. This is just the sort of approach you need to take if you’ve been going really heavy for a while and are stuck.

Back the weight down by 10-15%, whatever you want. Still apply an intense focus to each and every repetition. Move the barbell with better and better technique. More importantly, move it faster and faster, as fast as you can. That intent to move as hard, fast, and efficiently as possible will make you very strong and very explosive. When you’re ready to train heavier again you’ll be prepared to perform much, much better. Trust me.

Another option for making things harder is to just increase the difficulty of the movement you’re training. For example, I can get stronger in the squat by lifting more and more load, or I can just try squatting deeper and pausing for longer. Couple that with the speed work and you can easily increase strength without going all that heavy.

What’s more, the fatigue and wear is minimal. You’ll be stronger and feel much better.  That’s a lesson that only seems more and more important the closer I get to the Masters level. 

There are many ways to get stronger. I think you should take full advantage of all of them. That’s how you’ll get the best result. This article should give you some ideas to start with, I hope.

If you’ve got questions just leave them in the comments below. I’d be glad to help out anyway I can.

Train hard,

Chris

 

[speedoluver]

http://www.todayonline.com/sports/no-need-those-heavy-weights-just-do-more-reps

 

some encouragement for people who cannot lift heavier weights?

[xydboy]

On 7/30/2016 at 1:07 AM, heliumduck said:

http://daily.barbellshrugged.com/work-harder/

 

 

Mike Stone is really good. Many early studies on strength training were spearheaded by his team.

[heliumduck]

 

[heliumduck]

 

[heliumduck]

 

[CamperBoy]

Been having sports massage once a week for two weeks now. Next week will be my third.

Muscles have been fuller! Recommended!

[xydboy]

1 hour ago, CamperBoy said:

Been having sports massage once a week for two weeks now. Next week will be my third.

Muscles have been fuller! Recommended!

It does help in terms of recovery and theoretically to aid in improving muscle quality. Sadly knowing the skills and knowledge myself, I can't massage myself ='(

[heliumduck]

1 hour ago, CamperBoy said:

Been having sports massage once a week for two weeks now. Next week will be my third.

Muscles have been fuller! Recommended!

 

intro please

[CamperBoy]

56 minutes ago, xydboy said:

It does help in terms of recovery and theoretically to aid in improving muscle quality. Sadly knowing the skills and knowledge myself, I can't massage myself ='(

 

I screamed and yelped in pain. Dirty minded people would think we are having rough sex behind the curtain hahahahah! 

[CamperBoy]

51 minutes ago, heliumduck said:

 

intro please

 

I go to the one at Revenue House. It's located in the gym. 

 

Look for Alwyn. $50 per session. One of the affordable so far I've encountered. 

 

PM me if you want his number. 

[xydboy]

23 hours ago, CamperBoy said:

 

I screamed and yelped in pain. Dirty minded people would think we are having rough sex behind the curtain hahahahah! 

Its definitely painful..Have massaged quite a number of people and all the feedback were the same. I will just shout back to them and say,"good pain good pain!" hahahah!

[heliumduck]

One of the oldest Snatch World Record has been broken by Lü Xiaojun 177kg Snatch @77kg.

 

https://cdn.streamable.com/video/mp4/if2i.mp4

[heliumduck]

 

 

 

https://www.facebook.com/brightside/videos/978428112285932/

 

[heliumduck]

 

[xydboy]

1 hour ago, heliumduck said:

 

Not necessary cardio burns muscle though...too simplistic but kudos for the effort the author puts in. In aerobic training, there will also be some form of protein synthesis, specifically in mitochondrial protein synthesis, irrespective of age. Reference: 1) https://www.researchgate.net/profile/Stuart_Phillips/publication/260527348_Influence_of_aerobic_exercise_intensity_on_myofibrillar_and_mitochondrial_protein_synthesis_in_young_men_during_early_and_late_postexercise_recovery/links/54e346050cf2de71a71e618d.pdf

2) http://ajpendo.physiology.org/content/286/1/E92.short

Edited August 25, 2016 by xydboy

[doncoin]

Need some tips is making my shoulders bigger/rounder. Any favourite routines you guys do that works for you?

[heliumduck]

http://breakingmuscle.com/mobility-recovery/myths-about-disc-bulges-they-are-not-forever-but-training-is

 

 

Myths About Disc Bulges: They Are Not Forever - But Training Is

Andrew Lock

 

Everyone has his or her own expertise in life. For some people they are experts in sitting on the couch with a TV remote and the pizza restaurant on speed dial, others win Olympic Gold. Whatever it is that you do a lot of, you should become good at.

 

I have studied and treated human beings for a couple of decades. I’ve spent long days and nights in university libraries, late nights in the dissection rooms with cadavers for company, and have amassed a professional career of treating people in pain. I’m good at this and now I’m trying to educate a whole new breed of fitness professionals to become good at fitness rehabilitation. So, let me shine a light for you in the darkness of the back pain night.

 

Disc “Bulges” Are Not Forever

 

Disc bulges and injuries can go away without surgery. Even really big disc injuries like the one pictured. Below is a before and after MRI of a patient of mine, who had a huge injury. Look at the after photo and you can see what the spinal canal should look like, then the before and you can see this is a big one. It looks like someone sneezed on his MRI, there is that much junk in the spinal canal. Three months from that MRI to total freedom from disc injury is what he achieved.

 

After an Injury Training Should Be Expected to Return to Normal

I’ve had quite a few patients with disc injuries this big and thousands with lesser size injuries, and I’m close to a 100% success rate in getting them back to whatever they wanted to do. In the case of the guy in the before and after scans, he was back into the gym doing calf raises with 1,000lbs within six months.This was after he got back the control of his calf muscle due to the nerve injury concurrent to the disc injury.

 

No, I did not tell him to do those calf raises. It is just what he wanted to do, and I had no problem with his personal choice. I just showed him the tools to achieve his goals as the disc resolved. This is the greatest skill in low back injury treatment - getting the patient back to 100% of pre-injury function. It takes specific exercise application, including strength exercise both for hypertrophy and skill.

 

Once the Injury Is Healed, You Do Not Need Ongoing Treatment

Don’t let anyone tell you a disc injury is for life. I’ve got files full of MRI evidence of disc injuries being healed, and they don’t need monthly “adjustments” to keep them “in line” either. These people may naturally incur other injuries in the course of their pursuits, but once I solve a disc injury I expect it to stay that way, as long as the patient keeps doing the work I prescribe (forever), then they can go ahead and pursue the dreams and goals they had interrupted.

 

The specific exercises I prescribe will vary with each patient and are related to each personal history, presentation, lifestyle, and occupation. So I can’t give you a cookie-cutter treatment protocol for everyone today, but I just wish to show you that even big problems can be solved.It’s just a matter of finding the right answer and not giving up.

 

Here below is an example of the disc in the healing process. The balloon-like bulge is being healed and will return to normal. The process is a bit too complex to describe fully in this brief article, but when I teach courses on low back rehabilitation, I go through this process in detail.

 

Pain Can Come From an Uninjured, Normal Scanned Disc

You do not need to have a disc bulge, rupture, or herniation to have pain from your disc. Sure, the injuries you see on an MRI like above, can be correlated to the symptoms, but experiencing pain that is from a disc and yet having the disc appear perfect on an MRI is certainly a more common clinical picture.¹

 

You Can Have Pain Without Injury

Not as strange as it first sounds. Most often these pains relate to stretch receptors in the ligamentous tissues being stimulated. I have found these problems the easiest to solve, as it usually involves an examination of the person’s lifestyle and daily postures to provide a solution. Funny enough, these are often the people who come to me after seeing everyone else. The ones that doctors put up their x-rays and scans and can’t find the problem, yet all the while the patient is sitting there slumped on a stool.

 

You will find this in many areas of health and fitness, where a client bounces from trainer to trainer or doctor to doctor in despair of finding a solution. There are some classic questions and tests you can learn that will help you sort these people out swiftly, and the solution is usually a significant alteration in the patient’s ergonomic comfort zone, or stopping them from doing an exercise that someone else gave them that is perpetuating the problem, not solving it.

 

Healing a Person Can Be as Simple as Stopping the Wrong Exercise

An example of what I just mentioned is pulling your knees to your chest, in the case of posterior disc injury. This classic exercise prescribed in low back pain is from the famous Williams flexion exercises for back pain, these exercises are still prescribed today and are almost as universally wrongly applied as the day they were first published in 1965.² The concept that spinal flexion exercise is a universal cure for low back pain even flies in the face of 2,400 years of evidence to the contrary that can be traced back to Hippocrates in 400 BC who recommended pressing sharply on the lumbar kyphosis of a patient with low back pain.3

 

Pain Is Not Expected to Be Proportional to the Injury

 

Knowing low back pain can be present without tissue injury, then it can obviously exist when there is actual damage. But there is no rule that says the pain is proportional to the injury size.Pain is a construct of your mind; biological injury is damage to living tissue. (This is another article in itself.) Simply remember the pain is rarely proportional to the injury. Some of the people I have met in the greatest amount of pain, often in the hospital unable to move from the bed, had little if any demonstrable injury on their scans. And all the biggest disc injuries I have treated were in people who were able to walk through my front door (even if they were dragging their leg).

 

Biological Healing Time Is Universal

The biology of healing an injury is universal to human tissue. (A good summary is Evans P. “The Healing Process at Cellular Level: A Review” Physiotherapy, August 1960 vol 66, no. 8.) In back pain, the statistics of injury resolution are approximately 86% of people are feeling better at four weeks post injury and 92% are better at eight weeks, regardless of the treatment.⁵ This is a good ballpark figure to go by, as I’ve read a heap of studies on back pain resolution and those numbers correlate to clinical practice observations.

 

The word better I think is worthy of discussion, because better does not necessarily mean resolved, does it? I aim for back pain resolution, not just better. Remember there is no such thing as a fast healer. There are normal healers or slow healers only (drug assistance not considered). So, you can be out of pain quickly, but remember pain is not injury. Pain is your conscious construction of various inputs, it does not directly relate to healing. It relates to removing the painful inputs to the brain, which may involve healing, but also may not. 

 

I usually have people out of pain fast, but temper their enthusiasm by teaching them to respect the biological healing parameters. Once you remove or reduce the pain, then your client is going to be able to pursue the active components of the rehabilitation exercise to the optimum prescription.

 

Treat Each Personal as an Individual - They Are Not Recipes!

The key to full success in treating low back injury, once you have a handle on the cause of the problem, is to understand that each person is different, not different in basic biology, but psychology. This is why in the health and fitness profession, the successful trainers are those who understand each client’s different needs. In the treatment of injury, it’s the same. We have the universal principles of biology, biomechanics, and physics to apply, but we also need an element of understanding human behavior, because this influences the patient’s successful transition for injury to sporting return.

 

Injuries Can Be Totally Healed and Not Require Ongoing Treatment

Okay, so you now know even big disc injuries are not to be feared. They can be healed totally without lasting deficit. It then requires the perfect combination of passive, active, and neural rehabilitation strengthening exercises and progressions to take the patient back to optimum recovery and return to excellence of performance. (None of which, by the way, requires you topull your damn belly button in!)

 

References:

1. Bogduk N. 1989, "Pathology of Lumbar Disc Pain" AAMM Vol 5 No.1.

2. Williams P.C. The Lumbosacral Spine, Emphasizing Conservative Management. New York, Blakiston Division, McGraw-Hill, 1965

3. Schiotz E, Cyriax J. Manipulation: Past and Present. London Heinemann and Son. 1975

4. Evans P. "The Healing Process at Cellular Level: A Review" Physiotherapy, August 1960 vol 66, no. 8

5. The McKenzie Institute Australia, Part A. The Lumbar Spine. Course notes

[xydboy]

On 8/27/2016 at 8:50 PM, doncoin said:

Need some tips is making my shoulders bigger/rounder. Any favourite routines you guys do that works for you?

Using ASP hypertrophy training techniques, below is the training plan:

1) arnold press 4 sets of 6-8 reps max

2) upright row 4 sets of 10-12 reps max

3) dumbbell front raise 4 sets of 15 reps max

4) dumbbell lateral raise 4 sets of 8-10 reps max

5) cable lateral raise 4 sets of 12-15 reps max

6) rear delts flyes 4 sets of 8-10 reps max

7) face pull 4 sets of 15 reps max

 

All exercises to be done in chronological order with 45 secs rest between each sets and exercise. Reps max is based on the max intensity that you can lift within that rep range. Eg. X kg for 6 reps and unable to lift the 7th rep. The exercise above should be able to complete within 45mins. Did it before and shoulders were pumped to the max. Do have a go..If you are not sure of the exercise, just google the exercise name. There will be videos on it.

[doncoin]

Just now, xydboy said:

Using ASP hypertrophy training techniques, below is the training plan:

1) arnold press 4 sets of 6-8 reps max

2) upright row 4 sets of 10-12 reps max

3) dumbbell front raise 4 sets of 15 reps max

4) dumbbell lateral raise 4 sets of 8-10 reps max

5) cable lateral raise 4 sets of 12-15 reps max

6) rear delts flyes 4 sets of 8-10 reps max

7) face pull 4 sets of 15 reps max

 

All exercises to be done in chronological order with 45 secs rest between each sets and exercise. Reps max is based on the max intensity that you can lift within that rep range. Eg. X kg for 6 reps and unable to lift the 7th rep. The exercise above should be able to complete within 45mins. Did it before and shoulders were pumped to the max. Do have a go..If you are not sure of the exercise, just google the exercise name. There will be videos on it.

 

Thanks! Will google and give them a go. Appreciate the tips. 

[Steve5380]

9 hours ago, heliumduck said:

http://breakingmuscle.com/mobility-recovery/myths-about-disc-bulges-they-are-not-forever-but-training-is

 

 

Myths About Disc Bulges: They Are Not Forever - But Training Is

Andrew Lock

 

I am quite in agreement with this article, the idea that training injuries heal, and that the best course of action is to continue training with improved form.

Decades ago I got a knee injury from running too much.  This is when I gave up running and changed to weight training, something I am glad I did.

Over the years of doing squats my injured knee healed completely.  Here and there I had minor knee injuries reoccur doing heavy squats and they healed by correcting my posture.  Same with lower back pain also from squats, which disappeared after I found a posture that took care of my back.

 

It took some research and trials to resolve the causes of minor injuries caused by the heavy squats, but now I have overcome these problems and I continue the exercises with a body that is like new.  Same with other minor injuries that happened with other exercises on other group of muscles.  Several times I thought that I had done permanent damage and it could only go downhill from there on.  But this didn't happen.

[heliumduck]

Quote

It took some research and trials to resolve the causes ...........

 

can i replace that with asking you or xyd  to fix it up ? LOL

[heliumduck]

http://www.straitstimes.com/singapore/ruining-their-livers-in-quest-to-be-muscle-man

 

Quote

Ruining their livers in quest to be Muscle Man

PUBLISHED AUG 28, 2016, 5:00 AM SGT

 

In the past decade or so, doctors have started to see men who are so hung up on beefing up their bodies that it becomes an obsession.

Some of them even end up with liver or kidney damage after overdosing on anabolic steroids in their frenzy to become Mr Muscle Man. The men, many in their late teens and up to their 30s, work out at the gym compulsively, some twice a day. They take protein supplements to build up their muscles.

Some even turn to the black market to buy anabolic steroids, getting them from peddlers making illegal sales online or offline, to build muscle mass.

Anabolic steroids can be prescribed only by a medical professional. They are used medically, for example, to help patients with muscular degenerative diseases such as muscular dystrophy, to regain much-needed muscle tissue.

The abuse of anabolic steroids can cause liver, kidney or heart damage, said Dr Alakananda Gudi, an associate consultant at the Psychiatry Department at the Singapore General Hospital (SGH). It could also cause other problems such as depression and psychosis, where one loses touch with reality.

 

The growing popularity of working out in the gym to achieve a chiselled body - coupled with the trend of men posting pictures of their hot bods on social media - has fuelled this bulking-up trend, observers said. And some do go overboard until it becomes an obsession.

Mr Kevin Chiak, president of the Fitness Movement League, said: "Men flaunt their bodies on social media. And girls notice the muscular guys when they walk past them."

Dr Gudi said that she has noticed more male patients becoming obsessed with bulking up in the past few years. Last year, the SGH eating disorders programme saw 10 men with various eating disorders and some had this obsession. They usually would not seek help unless they run into a medical emergency, such as liver or kidney damage, she said.

Dr Lee Ee Lian, a psychiatrist at the Better Life Clinic who specialises in treating eating disorders, said this is an obsessive-compulsive disorder called muscle dysmorphia.

She said: "They are convinced they are too scrawny, their muscles are too tiny and their emotional distress (about their body) impairs their lives."

On top of muscle dysmorphia, some men may also have an eating disorder, such as bulimia nervosa, where they binge eat and later purge the food eaten. Dr Lee sees one or two male patients with muscle dysmorphia a year.

Dr Ken Ung, a psychiatrist at the Adam Road Medical Centre, had a patient who became paranoid and believed people were out to harm him.

The man in his 20s had been so obsessed with bodybuilding that he had bought steroids from the black market to build up his muscle mass.

The pills caused his paranoia and his condition only improved after he stopped taking them, Dr Ung said.

Theresa Tan

A version of this article appeared in the print edition of The Sunday Times on August 28, 2016, with the headline 'Ruining their livers in quest to be Muscle Man'.

 

[Lester01]

I need help.

Does anyone have a muscle building-easy to follow training program?

I am relatively a newbie and wanted to start a strict exercise program to lose fats and gain muscles.

Thank you for those kind hearted souls

[xydboy]

2 hours ago, Lester01 said:

I need help.

Does anyone have a muscle building-easy to follow training program?

I am relatively a newbie and wanted to start a strict exercise program to lose fats and gain muscles.

Thank you for those kind hearted souls

You can google on the program. There are so many programs out there. Simple straight forward, no brainer protocol: 4 sets of 10RM (any exercises involving multiple joints and major muscle group). Do them 3 times a week. For elaborated programs, google them. 

[blurious]

Hey I had trained my body around 7-8 month but the result just so so only

 

The below pic, is the protein that I consume, I just drink 3-4 scoop a day if I do workout only, before I do workout I will eat some snack, or sandwiches and drink half of my protein drink, in order to gain energy. While the other half will drink once I finished my workout. 

 

For my protein drink I will mixed it with full cream milk with the ratio (50:50)

 

I will do my workout at least 3 times a week, each time I will do at least 1.5 hours

 

But seem like doesn't have any result  or Should I change my protein brand?

Any suggestions? Fitness master/ advisor?

 

[xydboy]

7 hours ago, blurious said:

Hey I had trained my body around 7-8 month but the result just so so only

 

The below pic, is the protein that I consume, I just drink 3-4 scoop a day if I do workout only, before I do workout I will eat some snack, or sandwiches and drink half of my protein drink, in order to gain energy. While the other half will drink once I finished my workout. 

 

For my protein drink I will mixed it with full cream milk with the ratio (50:50)

 

I will do my workout at least 3 times a week, each time I will do at least 1.5 hours

 

But seem like doesn't have any result  or Should I change my protein brand?

Any suggestions? Fitness master/ advisor?

 

What's the workrout that you do? 

[blurious]

48 minutes ago, xydboy said:

What's the workrout that you do? 

hmm..usually will only train chest and bicep by using dumbbell only

[Steve5380]

3 hours ago, blurious said:

hmm..usually will only train chest and bicep by using dumbbell only

 

Then you should not expect much results. 

This is like you go to college for an engineering degree but only take classes of math 101 and economy.  And then you wonder why you don't come closer to a degree.

All the stuff you do with your protein is worthless if you don't work out properly.

In fact, if you keep your regular meals that prepared your mother but you engage in heavy squats, bench presses and a handful of other basic exercises, you will start seeing results.  And 8-9 months is too short a time to see big results.  

[heliumduck]

On 06/09/2016 at 3:55 PM, blurious said:

Hey I had trained my body around 7-8 month but the result just so so only

 

The below pic, is the protein that I consume, I just drink 3-4 scoop a day if I do workout only, before I do workout I will eat some snack, or sandwiches and drink half of my protein drink, in order to gain energy. While the other half will drink once I finished my workout. 

 

For my protein drink I will mixed it with full cream milk with the ratio (50:50)

 

I will do my workout at least 3 times a week, each time I will do at least 1.5 hours

 

But seem like doesn't have any result  or Should I change my protein brand?

Any suggestions? Fitness master/ advisor?

 

 

20 hours ago, blurious said:

hmm..usually will only train chest and bicep by using dumbbell only

 

minimum 3x a week for 1.5 hours on chest and biceps  ? really ?

[xydboy]

23 hours ago, blurious said:

hmm..usually will only train chest and bicep by using dumbbell only

Sounds like a home workout. Perhaps with access to a gym facility, you should widen the variety of exercises that you do and also do attempt other exercises focusing on other parts of the body (major muscle groups). The mechanism of hypertrophy or muscle growth lies in these 3 basic factors: mechanical tension, muscle damage and metabolic stress. if you don't fulfill these 3 (which obviously, you can't do so even in excess of protein consumption), it would be difficult to create an optimal environment for muscle growth. (reference: http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf)

[CamperBoy]

Cutting phase now.

First time. Feeling shitty and lethargic whole day long! LOL

But can't wait to see the end result. Most probably will cut for the next 3-4 months.

[xydboy]

3 hours ago, CamperBoy said:

Cutting phase now.

First time. Feeling shitty and lethargic whole day long! LOL

But can't wait to see the end result. Most probably will cut for the next 3-4 months.

Cutting for 3-4 months?!What's your definition of cutting and what method are you using? From the description, it seems like you greatly reduced your carbs.

[CamperBoy]

6 hours ago, xydboy said:

Cutting for 3-4 months?!What's your definition of cutting and what method are you using? From the description, it seems like you greatly reduced your carbs.

 

I hope to cut till around 12% BF. 

 

Not sure if it's any scientific method. 

 

Have calculated my macros. Carbs around 300g for rice and 300g for sweet potatoes.

 

I don't think there's a time limit on how long one should bulk or cut. It all depends on the mirror. I've lean bulked for 7-8 months now. 

 

First two weeks I'm depleting my glycogen. Let's see what happens after this two weeks. I may need caffeine pills to stay awake. Hahah 

 

oh yeah, even though this is my first time, I do have a coach planning and guiding my training and diet.

[iwearthongs]

Won't this cause an imbalanced physique? Your chest and biceps will look out of proportion compared to other parts like back and shoulders. 

 

On 09/06/2016 at 11:23 PM, blurious said:

hmm..usually will only train chest and bicep by using dumbbell only

 

[bluerunner]

@xydboy: hi. Wanna ask your opinion and advise on fat burner. Many types in the market. Read there are side effects. Perhaps you could share with us your thoughts, especially on the safety aspect of those we find in our local gym supplement shops? Many thanks. 

[blurious]

On 9/7/2016 at 11:59 PM, xydboy said:

Sounds like a home workout. Perhaps with access to a gym facility, you should widen the variety of exercises that you do and also do attempt other exercises focusing on other parts of the body (major muscle groups). The mechanism of hypertrophy or muscle growth lies in these 3 basic factors: mechanical tension, muscle damage and metabolic stress. if you don't fulfill these 3 (which obviously, you can't do so even in excess of protein consumption), it would be difficult to create an optimal environment for muscle growth. (reference: http://www.lookgreatnaked.com/articles/mechanisms_of_muscle_hypertrophy.pdf)

Thanks dude

[blurious]

On 9/7/2016 at 9:08 PM, heliumduck said:

 

 

minimum 3x a week for 1.5 hours on chest and biceps  ? really ?

No la, what I means is if I do chest workout, that day I will only train my chest

[blurious]

6 hours ago, iwearthongs said:

Won't this cause an imbalanced physique? Your chest and biceps will look out of proportion compared to other parts like back and shoulders. 

 

 

So far I didn't see any imbalance ha~ 

[heliumduck]

3 hours ago, blurious said:

No la, what I means is if I do chest workout, that day I will only train my chest

DW

i wanna ask you to train me chest =P

[heliumduck]

14 hours ago, CamperBoy said:

 

I hope to cut till around 12% BF. 

 

Not sure if it's any scientific method. 

 

Have calculated my macros. Carbs around 300g for rice and 300g for sweet potatoes.

 

I don't think there's a time limit on how long one should bulk or cut. It all depends on the mirror. I've lean bulked for 7-8 months now. 

 

First two weeks I'm depleting my glycogen. Let's see what happens after this two weeks. I may need caffeine pills to stay awake. Hahah 

 

oh yeah, even though this is my first time, I do have a coach planning and guiding my training and diet.

 

you need to adapt to carb reduction, cause the body needs to find another source of energy.... you can't just suddenly one day wake up and cut out all the rice/noodle/bread etc... well if you did then ya you will feel lethargic

[CamperBoy]

7 minutes ago, heliumduck said:

 

you need to adapt to carb reduction, cause the body needs to find another source of energy.... you can't just suddenly one day wake up and cut out all the rice/noodle/bread etc... well if you did then ya you will feel lethargic

 

Still got carbs.

[xydboy]

17 hours ago, CamperBoy said:

 

I hope to cut till around 12% BF. 

 

Not sure if it's any scientific method. 

 

Have calculated my macros. Carbs around 300g for rice and 300g for sweet potatoes.

 

I don't think there's a time limit on how long one should bulk or cut. It all depends on the mirror. I've lean bulked for 7-8 months now. 

 

First two weeks I'm depleting my glycogen. Let's see what happens after this two weeks. I may need caffeine pills to stay awake. Hahah 

 

oh yeah, even though this is my first time, I do have a coach planning and guiding my training and diet.

This is the reason for the fatigue. Well, there isn't a time limit, but you should know when it is detrimental (especially cutting) to your performance at work, etc. 

[xydboy]

12 hours ago, bluerunner said:

@xydboy: hi. Wanna ask your opinion and advise on fat burner. Many types in the market. Read there are side effects. Perhaps you could share with us your thoughts, especially on the safety aspect of those we find in our local gym supplement shops? Many thanks. 

Don't bother about these. Physical activity would definitely be much more useful than these fat burners. Scientific evidence isn't strong in terms of aiding fat loss. Even if they did, the effects are minimal. Think about it, if they are really potent, bodybuilders going for their cutting phase would be using them rampantly rather than the prohibited substances which are widely used in the current scene. Some of the compounds in these fat burners promote lipolysis effect, diuretic effect or even stimulative effect. Yes they are safe. The more potent ones are not sold in singapore and requires import, which I would not advise people to do so. Its prohibited for a reason...Anyway people all want the easy way out, but seriously, for fat loss, just got to watch the diet. Most people just aren't keeping a close eye on them.

[bluerunner]

@xydboy: thank you so much. 

[MikeC]

.

Edited October 27, 2023 by MikeC

[xydboy]

21 hours ago, MikeC said:

 

Many of the thermogenic burners seem to have caffeine as main ingredient... wouldn't it be over dosage if one is already heavy caffeine user from coffee, tea n coke ?  

I notice that these fat burners always add caveat that they must be combined with right diet n exercise - so may as well go the diet n exercise path ( which are longer lasting n good for heart fitness n overall health too).

I did mentioned that one of the effects they would have is the stimulative effect. Caffeine itself is a stimulant. And as for over dosage, now this is quite tricky. For typical fat loss supplements, an average dose would be 200mg. If one is an already heavy caffeine user, then they would then be subjected to be blunted to the effects of caffeine. In other words, they would be desensitised to the effects. In terms of toxicity, average is around 20-40mg/kg/dose. If lets say someone weighs 70kg, that would be around..2800mg. If minus off 200mg from the fat burners, that would be 2600mg. I doubt the person would be a heavy drinker to the extent that you hit that amount. If they do, they typically don't need any fat burners. Or rather, they would need to shop a lot of coffee in a day. For more information, refer to source: https://examine.com/supplements/caffeine/