Fitness freak?

[Neeper]

I go to the gym 3-4 days a week. I mostly lift weights. In a week, I will do my whole body.

Chest/Tri's
Legs/Shoulders
Back/Bi's
Core/cardio

Ice hockey 2x a week and floor hockey once a week.

Every second day I'll do at least 100 push ups and then another set of 75.

I am about 5'4" and used to weigh 160lbs (tipped at 165). I will never allow myself to go back to that so I stay committed. In a year I will usually take 2 one month breaks somewhere in between. Now I weigh less than I did in HS when I was 140lbs. I am around 136 lbs now and feeling good about myself for the first time in a long time.

[Ch40s]

Nice thread. Good read.

After taking a few weeks off of hockey and skipping a lot of sessions in general in favour of school work, I'm back to my program and it feels good!

Finally switched to a strength training program after some procrastination and focus on cardiovascular. I am now in the gym every other day for 2 1/2 - 3 hours each bout, stretching 10 minutes before and after. 3 sets, 8-10 reps, whole body.

Also, playing competitive hockey 3-4 times a week, so that keeps me busy. On off days I jog 6-7 kilometers (~30 minutes) of high intensity (~80% HRmax), or go to the outdoor rink to play some shinny.

Not taking any supplements. Protein supplements are plainly just unnecessary; you only need ~1.2 g/kg/day of protein, and most people get this. All the excess is metabolized in carbohydrates and (if not used) eventually fat. I'm also very skeptical about some of the other crap out there like Creatine... to me it not only seems unnecessary but potentially dangerous.

[Ch40s]

I just read some articles about Creatine out of curiosity...

The main purpose of it, apparantly, is to assist in the creatine phosphate energy system, which is utilized within the initial 10-12 seconds of high intensity activity.

So it increases performance in activities that utilize power such as sprinting (this isn't even confirmed). I still don't understand why regular weight lifters (ie they don't compete) need to take the stuff? Could someone explain how that would help you gain muscle mass quicker? I don't see how it would affect the compensation curve. Anyone know anything more about it?

[Wookie]

Originally Posted by GreenLantern

I have never worked swimming into my routine. I spend a lot of time in pools and at the lake in the summer, so I do a fair amount of swimming, but never for a specific work out. That is something that I have always wanted to do on a regular basis, I understand it is huge in getting 'cut'. What type of swimming routines do you typically do Wookie?

I steal swimming routines from this site.

http://www.trifuel.com/triathlon/ironman-workouts/

I never really knew how to swim, as in training, just kinda started and was doing just 2km+ of 1.5k front crawl and maybe 500m of legs etc. Kinda boring, peaked after awhile but kept doing it because it was still a decent workout. But know I browse through these weeks and pick out interesting looking swim workouts and just use those.

[Wookie]

Originally Posted by Azure

Swimming has the 'great' advantage of giving you a total body workout all at once.

And the more muscles you use in a given time = more calories burned. Hence the belief that it is huge if you're cutting.

As well - humans aren't designed to do aerobic activity with your upper body. We're bipedal and as such our legs are the cardio machines. It's exhausting at first and a really really good workout. You do get used to it - but I don't think it happens as fast as running/biking or leg exercise.

[Wookie]

Originally Posted by Ozy_Flame

I think swimming is severely underrated in making a weekly workout routine. I am not doing it as often now, but a few months ago I was pushing 30 laps a day in the swimming pool, where i was increasing by 5 laps every week. I started at 4 laps, and worked from there.

If you have proper form, and continually stretch, you are definitely primed to shape your torso and tone your arms a bit. It's refreshing too, and you feel great after you're done.

I totally agree, and if you like to lift weights it keeps you from getting that "gym rat" or weight lifter body. It keep mobility in your upper body

[rubecube]

Hookers and blow.

Seriously, I just play sports. I used to work out but I couldn't stand a lot of the other wads at the gym. You know the ones who think they know your workout and how you could be doing it better.

Meathead: "You're doing your crunches wrong."

Me: "They're called squats, twit."

[red sky]

I was thinking about starting to take creatine for muscle mass and energy, any advice on good brands out there? Also, I hear there are quite a few negative impacts when taking it, has anyone encountered these?

[burn_baby_burn]

Originally Posted by red sky

I was thinking about starting to take creatine for muscle mass and energy, any advice on good brands out there? Also, I hear there are quite a few negative impacts when taking it, has anyone encountered these?

This is what I take.

http://gasparinutrition.com/products/sizeon/index.php

http://gasparinutrition.com/products...-250/index.php

Believe me it works. I went off of both of them when I had the flu. Went back to the gym. I had no strength at all, compared to what I was lifting before. Took a couple weeks to get back to full strength.

One of the negative impacts could be upset stomach and diahrea. I have found with these two products that that isn't the case.

[red sky]

Originally Posted by burn_baby_burn

This is what I take.

http://gasparinutrition.com/products/sizeon/index.php

http://gasparinutrition.com/products...-250/index.php

Believe me it works. I went off of both of them when I had the flu. Went back to the gym. I had no strength at all, compared to what I was lifting before. Took a couple weeks to get back to full strength.

One of the negative impacts could be upset stomach and diahrea. I have found with these two products that that isn't the case.

Thanks a lot. Isn't that one of the stigma's regarding creatine though; that once you are on it you have to stay on it?

[burn_baby_burn]

Originally Posted by red sky

Thanks a lot. Isn't that one of the stigma's regarding creatine though; that once you are on it you have to stay on it?

Beats me. All I know is I was benching 245 six times consistantly. I was even starting to get up to 7 reps, which means I was going to move up to 255. Went off the stuff. Came back to the gym and I could only lift it three times. I knew on the first rep that it was going to be a struggle and I felt really weak.

[Ch40s]

From what I gather, most people who take creatine (not only in this thread) know very little about. I find that almost amusing... one weight jockey says "yea it works" and so all of the others must use it.

Seems pretty ignorant to me. I'm not shoving (unnecessary?) crap in my body just because some meathead says it works. Eat healthy, put in the work, and the results will be better than anything you can get with a quick fix "get huge" milkshake or whatnot.

[CaramonLS]

Originally Posted by Ch40s

From what I gather, most people who take creatine (not only in this thread) know very little about. I find that almost amusing... one weight jockey says "yea it works" and so all of the others must use it.

Seems pretty ignorant to me. I'm not shoving (unnecessary?) crap in my body just because some meathead says it works. Eat healthy, put in the work, and the results will be better than anything you can get with a quick fix "get huge" milkshake or whatnot.

Where did anyone say that? I said that for 'me' it improves my muscle stamina and recovery time, I think most people said they take it with along the same reasoning. No "meathead" convinced me to take it.

[Ch40s]

Originally Posted by CaramonLS

Where did anyone say that? I said that for 'me' it improves my muscle stamina and recovery time, I think most people said they take it with along the same reasoning. No "meathead" convinced me to take it.

See:

Originally Posted by Ch40s

From what I gather, most people who take creatine (not only in this thread) know very little about.

From the information I've read about it and from what I've heard talking to other people, Creatine is little more than a placebo.

[Azure]

Originally Posted by Ch40s

Not taking any supplements. Protein supplements are plainly just unnecessary; you only need ~1.2 g/kg/day of protein, and most people get this. All the excess is metabolized in carbohydrates and (if not used) eventually fat. I'm also very skeptical about some of the other crap out there like Creatine... to me it not only seems unnecessary but potentially dangerous.

Most people do NOT get it.

Sure if you eat canned tuna 3 times a day, lots of meat, etc, etc....you WILL get more than enough protein, but seriously, how many people do that?

Because the body is unable to store it, excess protein is broken down and converted into sugars or fatty acids. The liver removes nitrogen from the amino acids, so that they can be burned as fuel, and the nitrogen is incorporated into urea, the substance that is excreted by the kidneys. These organs can normally cope with any extra workload but if kidney disease occurs, a decrease in protein will often be prescribed.

[Azure]

nm.

[Azure]

Originally Posted by Ch40s

I just read some articles about Creatine out of curiosity...

The main purpose of it, apparantly, is to assist in the creatine phosphate energy system, which is utilized within the initial 10-12 seconds of high intensity activity.

So it increases performance in activities that utilize power such as sprinting (this isn't even confirmed). I still don't understand why regular weight lifters (ie they don't compete) need to take the stuff? Could someone explain how that would help you gain muscle mass quicker? I don't see how it would affect the compensation curve. Anyone know anything more about it?

As I understand it....creatine, supplies energy to the muscles, which WILL give you that extra boost.

Your body can produce it naturally from foods such as fresh meat and fish, but taking Creatine Supplements, which HAVE been proven to be safe will provide your muscles with the 'extra' energy needed to achieve your goals.

This is effective for 'any' sort of activity....sprinting, weight lifting, etc, etc.

But is funny how you accuse everyone else of being ignorant of the subject, proceed to call Creatine 'crap', and then turn around and ask questions about it.

[Ch40s]

Originally Posted by Azure

As I understand it....creatine, supplies energy to the muscles, which WILL give you that extra boost.

Your body can produce it naturally from foods such as fresh meat and fish, but taking Creatine Supplements, which HAVE been proven to be safe will provide your muscles with the 'extra' energy needed to achieve your goals.

This is effective for 'any' sort of activity....sprinting, weight lifting, etc, etc.

But is funny how you accuse everyone else of being ignorant of the subject, proceed to call Creatine 'crap', and then turn around and ask questions about it.

You obviously know less about it then I do, and you haven't even began to explain how it helps you gain muscle mass.

My post above:

Originally Posted by Ch40s

I just read some articles about Creatine out of curiosity...

The main purpose of it, apparantly, is to assist in the creatine phosphate energy system, which is utilized within the initial 10-12 seconds of high intensity activity.

So it increases performance in activities that utilize power such as sprinting (this isn't even confirmed). I still don't understand why regular weight lifters (ie they don't compete) need to take the stuff? Could someone explain how that would help you gain muscle mass quicker? I don't see how it would affect the compensation curve. Anyone know anything more about it?

Originally Posted by Azure

Most people do NOT get it.

Sure if you eat canned tuna 3 times a day, lots of meat, etc, etc....you WILL get more than enough protein, but seriously, how many people do that?

I don't know what sort of education you have on the subject, if any, so I'll give you a quote from a textbook I used for one of my classes. I also had a lecture by Coleen Parsons-Olsen on nutrition. She told us about some of the misconceptions with athletes and supplements, how most do not enhance performance. Here's what the textbook says about protein:

Originally Posted by Howley & Franks, 2007

Athletes should meet additional protein requirements through food choices, not through supplements. There is an upper limit to the rate at which muscle mass can be increasesd; therefore, excessive protein intake does not enhance performance or increase muscle mass. Because of the higher caloric intake of intesnively training athletes, a diet with the normal distribution of macronutrients typically contains adequate amounts of protein, so purposefull consuming addition protein is usually not necessary.

Average person needs 1.0 - 1.2 g/kg/day, where someone who lifts weights regulary may need 1.2 - 1.4 g/kg/day.

[the_only_turek_fan]

It is all cardio for me. I run about 10-12km 3 times a week, play in two hockey leauges, and play squash 1-2 times a week.

[Azure]

Originally Posted by Ch40s

You obviously know less about it then I do, and you haven't even began to explain how it helps you gain muscle mass.

My post above:

Thanks, but I never said it will help you gain muscle mass.

I said it provides your muscles with 'energy.'

I don't know what sort of education you have on the subject, if any, so I'll give you a quote from a textbook I used for one of my classes. I also had a lecture by Coleen Parsons-Olsen on nutrition. She told us about some of the misconceptions with athletes and supplements, how most do not enhance performance. Here's what the textbook says about protein:

I'm not going to dispute that 'strictly' using the shakes as the 'main' source of protein is not exactly healthy. But for someone with a busy schedule, they work.

That is why I try to only drink 1 per day. I also log all my macronutrients each day, and have found that without the shake my protein intake is always at a deficit. And I try to eat foods heavy in protein.

MOST people, through the course of a single day do not get enough protein. Unless they drink 10 cups of 2% milk, eat 4-5 cans of tuna, eat 2 - 18oz steaks...etc, etc. Of course, 10 cups of milk is also taking in more than 1200 calories, not to mention the sugar and fat content which aren't exactly healthy. Protein shakes, 120 calories....30g protein.

And you have absolutely no evidence to prove that they present a health risk.