The Ongoing Fitness/Nutrition Thread

[rubecube]

Anyone have any suggestions for a good creatine substitute? I was really enjoying the improved performance I was getting from it, but it's just too harsh on my gut.

[bossy22]

Just don't buy EAS or Muscle Milk.

http://www.consumerreports.org/cro/m...rink/index.htm

[Azure]

Originally Posted by rubecube

Anyone have any suggestions for a good creatine substitute? I was really enjoying the improved performance I was getting from it, but it's just too harsh on my gut.

Drink more water.

[rubecube]

Originally Posted by Azure

Drink more water.

It's not that. I have Chron's.

[blankall]

Originally Posted by blah blah

Yes, drinking Boost Ensure will help you gain weight if it helps you get down more calories. I'd recommend regular milk or chocolate milk if the calories is the main thing you're looking for. If you want to gain weight, you just need to eat more. It doesn't have to be all fat if you're working out. If you want better control of the situation beyond just trying to eat more, track your calories.

Your weight will naturally fluctuate a throughout the day and from day to day. Overnight you become dehydrated so it's usually down at it's lowest. To more accurately tell what is going on, weigh yourself first thing in the morning and see what's happening from week to week.

This.

If weight gain is your goal, the only important things are calories and protein. Your body can only process so much protein a day (try to get around a gram per lbs of lean body weight, lean is the important word here). You can get most of that from food source.

When I was younger I found I struggled to put on weight too and protein drinks did not help. There was too much liquid volume there, and the protein actually kills your appetite. I only use protein drinks when trying to cut now. For bulking I find foods that are high in complex carbs and proteins to be the best. Things like spaghetti with meat, tuna melts, etc...

The important thing is just to be consistent with it. Eat 5 meals a day and lift lots. 5 actual meals. A protein drink doesn't count...more of a snack really. I had my most success when I just ate what I normally did, but then had a tuna melt, with a full can of tuna, two pieces of bread, and lots of cheese, right before bed. I did that for about 3-4 months straight. I put on some fat too obviously, but that was pretty easily cut down and a I retained the muscle. It was 10-15 lbs of muscle on a small frame. Everyone accussed me of doing roids. A pretty good feeling after struggling to put on weight for so long.

[WilderPegasus]

Originally Posted by rubecube

Anyone have any suggestions for a good creatine substitute? I was really enjoying the improved performance I was getting from it, but it's just too harsh on my gut.

Steak.

[Azure]

Originally Posted by rubecube

It's not that. I have Chron's.

You could try micronized creatine. It might digest better.

[CofR]

Originally Posted by Slava

Any recommendations for protein powder? I have no idea if they're basically all the exact same, or why there would be much variation in price? Good idea or bad idea to hit GNC and get advice there?

Recently I have been using Rivalus Promasil, available at GNC ($47.99 for 2 lbs I think). Easily the best tatsing powder I've ever tried. Only 98 calories per serving (25 grams), and 28 grams of protein.

Like I said earlier, the selling point for me is the taste, the chocolate kind (which is the only flavour I've tried) mixes with water really easily, and tastes really really similar to chocolate milk. I also have that Kaizen Whey Isolate stuff from Costco that you have, and really like it when mixed with milk, but with water I can't stand it.

[bossy22]

Originally Posted by CofR

Recently I have been using Rivalus Promasil, available at GNC ($47.99 for 2 lbs I think). Easily the best tatsing powder I've ever tried. Only 98 calories per serving (25 grams), and 28 grams of protein.

Like I said earlier, the selling point for me is the taste, the chocolate kind (which is the only flavour I've tried) mixes with water really easily, and tastes really really similar to chocolate milk. I also have that Kaizen Whey Isolate stuff from Costco that you have, and really like it when mixed with milk, but with water I can't stand it.

I like rivalus as well. They quite often have their products on 40% off with free shipping. www.rivalus.net if you follow them in twitter they announce sales. The best deal they've done is buy one get one free.

[t0rrent98]

Originally Posted by CofR

Recently I have been using Rivalus Promasil, available at GNC ($47.99 for 2 lbs I think). Easily the best tatsing powder I've ever tried. Only 98 calories per serving (25 grams), and 28 grams of protein.

Like I said earlier, the selling point for me is the taste, the chocolate kind (which is the only flavour I've tried) mixes with water really easily, and tastes really really similar to chocolate milk. I also have that Kaizen Whey Isolate stuff from Costco that you have, and really like it when mixed with milk, but with water I can't stand it.

I might have to try out this brand when I'm done with my current brand (beyond raw)...

[SHOGUN]

There's no secret in gaining muscle... just eat, lift and be consistent.

[Maritime Q-Scout]

Not sure of this is the right place but I'm going to put a shout out to the Runstastic Apps.

I downloaded Runstastic Pro as a free app of the day a few weeks back. Then they had Runtastic Sit-up Pro, and Push-up Pro as free apps.

So I started using them and worked Squats Pro and Pull-up Pro into my daily routine.

After about two weeks I've noticed a big difference. It's a nice gradual buildup to improving your abs, arms and legs.

This morning I did 130 sit-ups 88 push-ups 88 squats and 10 pull-ups (I'm mug farther being on the pull-ups. Mix in a 5k every other day and I've noticed a big difference from being able to do at more 5 sit-ups and 2 push-ups.

I started to work whey protien into the mix to see if that makes a difference or not.

I'm still super skinny, and my weight hasn't really varried but my strength, stamina and body are in far better shape.

The apps are only $0.99 each. The only equipment you need is a pull-up bar, although I bought a gym mat so I wouldn't be doing sit-ups on a hardwood floor.

Passing this along hoping people who get as discouraged as easily as I do might give it a try.

[Azure]

88 pushups? Perhaps NHL prospects should download that app too.

[Azure]

The trap bar is worth every penny. Joe Defranco once said it can take up to 6 months of training and coaching before his athletes can do a proper straight bar deadlifting without forcing the spine to compensate for a harder lift. The trap bar deadlift on the other hand only takes a week or so to learn, and you can go heavier way faster.

I'll probably go for 500# by the end of the year. Wouldn't even dream of that with the straight bar.

[Maritime Q-Scout]

Originally Posted by Azure

88 pushups? Perhaps NHL prospects should download that app too.

Haha it's not all at once. It's done in sets 28 - 22 - 14 - 12 - 10

So it's not like it's how many you can do in 5 minutes

[burnin_vernon]

How many reps do you people work your legs with? All my life I've done escalating pyramids from 12 down to 5 reps. Recently, I did the Grouse Grind and while my cardio was fine, my legs burned badly after the 1/4 mark. My time was worse than last season , when I wasn't squatting as heavy. I heard some people train with as many as 25 reps to build endurance. I tried that today in the gym and it was a completely different workout.

I guess I want a "real world" physique that's practical but I also don't want to look too small either. What's the best balance for reps?

[Azure]

I usually go for for 12-15 reps with a weight where the last 3-4 reps are extremely hard but still doable if I'm training endurance.

You can do the 20 rep breathing squat routine, but it is extremely hard.

http://www.bodybuilding.com/fun/irontamer5.htm

I usually say 1-4 reps build strength, 5-8 build power, 8-12 build endurance. You can of course go higher than 12 for endurance.

Weights should be adjusted accordingly. So if you can squat 225# for 8 reps, you should figure out how you can squat for 3 reps, and build from there.

A real world physique is a function of your diet. Any lifting program that involves serious squat training will yield impressive results if you eat right.

[edmontonice]

Originally Posted by Azure

The trap bar is worth every penny. Joe Defranco once said it can take up to 6 months of training and coaching before his athletes can do a proper straight bar deadlifting without forcing the spine to compensate for a harder lift. The trap bar deadlift on the other hand only takes a week or so to learn, and you can go heavier way faster.

I'll probably go for 500# by the end of the year. Wouldn't even dream of that with the straight bar.

What do you mean by "forcing the spine to compensate for a harder lift"? Are you talking about losing extension?

[Azure]

Pulling without engaging your posterior chain and not having a straight back forces your spine to act more like a crowbar than it really should.

Unfortunately most people who start out deadlifting have ROM of issues with the hip/glutes, plus they don't get proper coaching as to how to keep the back straight.

The trap bar can help eliminate these problems.

[CofR]

I know it was discussed earlier in this thread, but all Rivalus products are buy one, get one 50% off at GNC right now.