GOT Fitness LOG

[thirdmantackle]

My ankles and shins are in bits at the moment.
I've been standing in a lake for 20 minutes twice a day and putting hot water bottle on them to try and speed up recovery.

 

[evilwebby]

What do you consider a very low dose, creatine wise?

If you're lower than your ideal weight have you considered using Carbs to instigate an insulin spike in your post workout phase? Could improve recovery and uptake.

Normal "loading phase" is 20g per day for a 1-2 weeks, but this reportedly tends to add a lot of bulk too (water-weight), so I only take about 4-5g a day.
http://www.pponline.co.uk/encyc/cre...-training-without-encouraging-weight-gain-143

I don't think I'm "underweight" @ 68kg. It's probably my ideal weight - BMI 23. I'm probably not quite a strict with the carbs as I was 3-4 months ago when I was still had lbs to shed, however I probably don't drink as much booze as I did back then, so it's swings and roundabouts, really. I'd be very happy if I can maintain my current weight all year round.

 

[maddison]

Normal "loading phase" is 20g per day for a 1-2 weeks, but this reportedly tends to add a lot of bulk too (water-weight), so I only take about 4-5g a day.
http://www.pponline.co.uk/encyc/cre...-training-without-encouraging-weight-gain-143

I don't think I'm "underweight" @ 68kg. It's probably my ideal weight - BMI 23. I'm probably not quite a strict with the carbs as I was 3-4 months ago when I was still had lbs to shed, however I probably don't drink as much booze as I did back then, so it's swings and roundabouts, really. I'd be very happy if I can maintain my current weight all year round.

The water weight improves your leverage, and is one of the main reasons it works.

BMI is a crock of crap, stop quoting it. Your bodyweight to some degree is dictated by your height. If you're five foot and weigh 68kg then you're fine. If you're six foot and weigh 68kg, then you're likely really skinny. It's all relative

Creatine works wonders for some, does nothing for others. Personally I get nothing from it. it's also used by many a Roider to hide the fact they're on gear from co workers ;-) If you're a roider and you tell people you're on creatine, most people will be clueless enough to believe you

 

[evilwebby]

BMI is a crock of crap, stop quoting it. Your bodyweight to some degree is dictated by your height. If you're five foot and weigh 68kg then you're fine. If you're six foot and weigh 68kg, then you're likely really skinny. It's all relative

Well, yeah, last time I checked height was part of the BMI formula, so you're wrong to say it's a crock of sh1t. It's useful - not perfect, but a good yardstick for 95% of people.

 

[maddison]

Tried out my free weights the first time day before yesterday. Bit of a pain but taking them on and off and putting the buffers on the ends but to be honest the pro's outweigh the cons. I don't have to bother travelling to the gym or paying £35 a month (gymns on my island are expensive) and I get to listen to whatever tunes I want to in my garage. Plus the faffing about sort of counts as my break between sets/exercises.

Also because I've only really got time to do it twice a week, I'm going to do all round body sessions. So far I've decided on;

chest press
incline chest press
shoulder press
deadlift
clean and jerk
squats

any thoughts? feel free to rip that apart, best all round exercises.

Ditch the clean and jerk, and put the deadlifts after your squat.

Add some rows or chins in instead of the clean and jerk. What you've written is a very old fashioned routine, and it works! There's a german powerlifting routine that is very similar, and an offseason powerlifting routine that is again pretty much identical to that. It's tried and tested and a good solid strength building routine

You can manipulate it for bodybuilding by using a 3x10 approach to the lifts.

You can shift the split around to

Squat, bench, incline bench, row, shoulder press, dead lift. Or keep it the way you've written it, but obviously switch the deal lift to last.

 

[maddison]

Well, yeah, last time I checked height was part of the BMI formula, so you're wrong to say it's a crock of sh1t. It's useful - not perfect, but a good yardstick for 95% of people.

BMI is totally useless mate. It would have most people who do any type of physical fitness or sports as overweight. it was a flawed metric to start with.

You're better off looking at BF percentages.

Example, my bodyweight for my height would have to be below 8 stone before I was classed as underweight. I'd be positively anorexic at that body weight. And anything over 11 stone 1lb would be overweight.

 

[CahillsCornerFlag]

Ditch the clean and jerk, and put the deadlifts after your squat.

Add some rows or chins in instead of the clean and jerk. What you've written is a very old fashioned routine, and it works! There's a german powerlifting routine that is very similar, and an offseason powerlifting routine that is again pretty much identical to that. It's tried and tested and a good solid strength building routine

You can manipulate it for bodybuilding by using a 3x10 approach to the lifts.

You can shift the split around to

Squat, bench, incline bench, row, shoulder press, dead lift. Or keep it the way you've written it, but obviously switch the deal lift to last.

Will try the row instead mate. I've heard people say you need to swap exercises after a certain period of time as your body gets too used to them, would that still be the case for these exercises too? Ideally I'd like to do these 'core' type strength exercises consistently.

 

[maddison]

Will try the row instead mate. I've heard people say you need to swap exercises after a certain period of time as your body gets too used to them, would that still be the case for these exercises too? Ideally I'd like to do these 'core' type strength exercises consistently.

Yes and no. There is a benefit to keeping the exercise the same, you get better at it. Example, the bulgarians often didn't do anything but the main lifts. No accessory movements at all. Switching the rep range is usually more beneficial.

You can alter the movements of course, and that has a benefit because you are then doing movements you're not accustomed to. And a period of adaption follows, which means you get better (stronger) at doing those movements.

Depending on your goal, you might decide to change pretty much everything after six to eight weeks, or when you feel stale. You might squeeze out 12 to 16 weeks before you get stable for example

You could do something like this:

Front squat
dumbell bench
chin instead of row
push press instead of overhead press or upright row or do an incline press (steeper incline than you'd use for chest)
sumo dead lift

change the rep range to a 3x5 or 3x6 or 4x4, or 5x5. One of them will work better for you than another.

 

[steken1]

Normal "loading phase" is 20g per day for a 1-2 weeks, but this reportedly tends to add a lot of bulk too (water-weight), so I only take about 4-5g a day.
http://www.pponline.co.uk/encyc/cre...-training-without-encouraging-weight-gain-143

I don't think I'm "underweight" @ 68kg. It's probably my ideal weight - BMI 23. I'm probably not quite a strict with the carbs as I was 3-4 months ago when I was still had lbs to shed, however I probably don't drink as much booze as I did back then, so it's swings and roundabouts, really. I'd be very happy if I can maintain my current weight all year round.

I think the loading phase is over-sold a little in my experience.

I'm around 90kg and drop to about 83kg when I start training proper. Creatine works for me. I tend to get 3-4g 3x a day for four days. That's enough for me to load and really feel the benefits. Any more is wasted I've found. I'll maintain that on 3-4g a day for 8-10 weeks no problem.

If you're sensitive to it it's well worth doing IMO.

At the point you're at training wise I wouldn't consider BMI or BF% as a barometer of anything. I'd go purely from your performance and how you feel. It's a good position to be in as you can experiment with the diet and find the optimum for you, performance wise.

 

[LeeRab]

I've been a bit of a gym nut for almost the last 12 months. Have always taken multi-vitamins and whey protein etc.... even had a mess around with creatine at one point towards the end of last year. But i highly recommend this product:

Optimum Nutrition Opti-Men Multi-Vitamins. Easily the best multi vitamin out there in my opinion. Of course these products, as with every product, isn't the best for everyone but i would recommend any gym enthusiast to give these a try. Unbelievable amounts of energy. The product instructions have you taking this 3 times daily but this is not needed at all. Its so potent that one tablet a day is more than enough.

One time i experimented and took one in the morning before breakfast and another before my evening meal and whilst my workout that evening was excellent, i could hardly sleep and felt the need to get out of bed and hit the bench press ! Insane.... Like with any product, do your research and don't just take my words for it, but i highly recommend anyone to at least look into this product.

Even Viagra has nothing on this........ Have a look lads ( i say lads because this product is for men ONLY )

 

[steken1]

I've been a bit of a gym nut for almost the last 12 months. Have always taken multi-vitamins and whey protein etc.... even had a mess around with creatine at one point towards the end of last year. But i highly recommend this product:

Optimum Nutrition Opti-Men Multi-Vitamins. Easily the best multi vitamin out there in my opinion. Of course these products, as with every product, isn't the best for everyone but i would recommend any gym enthusiast to give these a try. Unbelievable amounts of energy. The product instructions have you taking this 3 times daily but this is not needed at all. Its so potent that one tablet a day is more than enough.

One time i experimented and took one in the morning before breakfast and another before my evening meal and whilst my workout that evening was excellent, i could hardly sleep and felt the need to get out of bed and hit the bench press ! Insane.... Like with any product, do your research and don't just take my words for it, but i highly recommend anyone to at least look into this product.

Even Viagra has nothing on this........ Have a look lads ( i say lads because this product is for men ONLY )

Whats in it? Most multi-vitamins are only good for expensive piss

 

[LeeRab]

Whats in it? Most multi-vitamins are only good for expensive piss

Loaded with vitamin A, C, D, E and K... not to mention B2 and B6. Like you say the B2 will actually turn your piss neon yellow, which actually makes me laugh.

Give me a min i will take a screenshot of the nutritional ingredients

 

[Brennan]

If you eat a healthy balanced diet you really shouldn't need multi vitamins. They're nowhere near as good as getting the actual vitamins and accompanying nutrients directly from the food source either. I used to take them, gave them up and started eating more fruit and veg. Only change is my piss is a normal colour again.

Blue is normal right.

 

[steken1]

If you eat a healthy balanced diet you really shouldn't need multi vitamins. They're nowhere near as good as getting the actual vitamins and accompanying nutrients directly from the food source either. I used to take them, gave them up and started eating more fruit and veg. Only change is my piss is a normal colour again.

Blue is normal right.

yeah, but only for gingers

 

[LeeRab]

Whats in it? Most multi-vitamins are only good for expensive piss