Jan 1 2011, 08:23 AM
*takes a sip of tea* This oughta be good.
Starting back at page 17...
@ BuilderBalls
>> i take superpump for pre workout, sizeon during workout, muscle juice post workout, anabolic halo hardcore after that
◘ Super Pump is very similar to NO-Xplode. See http://kaseybrownfitness.blogspot.com/2010...no-explode.html. In essence, it's just a super expensive caffeine pill. You're better off saving money and just drinking coffee.
Sizeon, muscle juice, and all the rest are essentially a big waste of money. See my other supplement reviews to see why. If you'd like, I can write another review on a supplement of your choice. Just PM or email me and let me know. We'll work something out.
@ snowberry
>> i dun really understand the pre/post workout shake ting, am i supposed to take my muscle juice 60mins after my workout?
◘ It's very simple.
- Eat 1 to 2 hour before your workout. Pre workout meal should be moderate fats, lots of protein, and LOW GLYCEMIC INDEX CARBOHYDRATES!!! Please look up what that means. The number of these low Glycemic Index (GI) carbs is what really matters. If you're going for a fat loss workout, take fewer - almost none. If you're a powerlifter, you'll need some, but not many. If you're a bodybuilder, you'll need a lot more. If you're a marathon runner, you'll never get enough.
- After your workout, eat very few fats (except fish oils), some protein, and HIGH GI CARBS!!! Again, the number of carbs for post workout follows the same guidelines as above. If you're in fat loss, go very low... if you're a runner, tank up.
- If you're losing fat, wait around 45 mins to 1 hour after your workout before you eat something (allows fat loss hormones to work a bit more). If you're gaining mass, strength, or performance, eat within 15 minutes of your post workout cool down. Reverses catabolism and initiates growth quicker.
- DO NOT WASTE YOUR MONEY ON BULLSHIT SUPPLEMENTS!!! See the link above and see some of the other sup reviews I've written. Some supplements DO work, but 1. you have to know what they do, 2. you have to know how to incorporate them into your training, 3. without proper training AND proper diet, sups mean nothing, and 4. you have to know the right dosage. One Panadol is 500 mgs of acetaminophen. Two Panadol would be around 1,000 mgs acetaminophen... so if you took only 10 mgs, would it get rid of your headache? No. You must also have the dosage right, and none of the sup companies do. That's primarily why most of them are bullshit.
>> im taking 1.5 scoops of muscle juice in the morning/afternoon
◘ Why not just have a peanut butter jelly sandwhich with a fizzy drink, with maybe a few eggs to go with it? Muscle Juice is nothing more than protein + carbs... just like your sandwhich would be. Difference is, your sandwhich is around 2 RM worth of food. Muscle Juice is what these days? 300 ringgit?
@ MegatTarudin
>> The problem was I followed the wrong plan at BB.com
◘ A wrong plan at BB.com??? You're kidding!!!
...... ('-' )
@ AW55699
>> can whey and casien mix together in 1 serving and drink together?
◘ Please see the following. I'll only post it once and refer to it from now on. http://kaseybrownfitness.blogspot.com/2010...in-powders.html
@ choyster
>> after reading it i still dont get some part like what to eat for pre workout any examples?
◘ http://www.the-gi-diet.org/lowgifoods/ - see for yourself. Remember, low GI before, high GI after. AMOUNT depends on activity.
Added on January 1, 2011, 8:47 amPage 18
@ Cheezzzz
>> erh. whey is fast digesting protein. best taken when ur body is starving (ie 1st thing in d morning n after workout)
◘ Good strategy!
>> casein is slow digesting protein. drink before bed..
◘ Also good... but people sometimes get too caught up over this fast-digest slow-digest thing. Remember, this is only one tiny component of a much larger fitness and nutrition plan. It's not the end-all deciding factor that protein powder companies would like you to think it is.
@ cOcOnut
>> Morning - Myofusion Protein Blend
◘ Wasted your money
>> Pre-Workout - Banana
◘ Bananas are high GI and should come after your workout. + you need protein before your workout.
>> Posy-Workout - ON Whey + Banana
◘ Wasted your money.
>> Bedtime - Myofusion Protein Blend
◘ Wasted your money.
I'm also assuming you're not listing down your whole diet. Fruits? Veggies? ACTUAL FOOD?
@ echos
>> Hey guys, I've been bulking up for about 3 months now but I'm still very new to bodybuilding. Been reading the forums and web sites on the net for information. I was hoping for some input on my meals. Currently I'm 5'7, 66kg and I workout 4 times a week. My daily meals on workout days look like this:-
◘ This was posted months ago and I'm unsure if the diet plan you posted is still valid... if you want me to grade your CURRENT diet plan, PM me or something.
A few points I'll mention at-a-glance (wont post his diet plan here, go back and look at it)
1. You may be going too light on the veggies. What kind of veggies are you getting? You need green leafy stuff. Spinach, broccoli, and crimini mushrooms can provide a full spectrum of vitamins and minerals. Carrots are good for the beta-carrotine. Pineapple contains bromilian (spelling) which is anti-inflammatory and helps you use protein. Papaya contains protein-splitting enzymes as well. Oranges have conjugated vitamin C (which is NOT the same as supplemental vitamin C). You getting these?
2. You're wasting loads of money on protein powder. Just imagine how much more money you'd have if you didn't take all that.
3. Omega 3 fats? I dont see any potent source of this. You do know these are essential, right?
@ 4rings
>> Make sure not to take junk oil such as commercial cooking oil eg sunflower seed oil, corn oil and soy oil. These oils don't contribute to muscles growth.
◘ The oils you named are high in Omega 6 fatty acids, which are responsible for the body's inflammation processs. Inflammation works in tandom with anti-inflammation to make things happen in the body - including muscle growth.
>> Dieting wrongly can also make you look flat especially when you are not eating enough fats while on low carb. Since there is no source of energy, the body will breakdown the protein from your muscles to manufacture energy.
◘ The body catabolizes muscle because it requires amino acids to fulfill many bodily processes, not because it needs energy. The body will indeed get its energy from fat stores. As long as dietary protein is present, muscle mass will be spared from catabolism.
>> By eating tons of protein won't help because our body don't convert dietary protein into energy.
◘ Eating protein removes any reason the body has for tearing down muscles. By eating protein in frequent meals, the body has a constant incoming supply of amino acids and has no reason to catabolize muscle tissue. It will continue to draw energy from fat stores.
Further, the body does convert protein into energy by a process called gluconeogenisis. Proteins are converted irreversibly into sugar, and then used as energy.
Added on January 1, 2011, 11:50 amPage 19
@ kobe8bryant
>> Between wholegrain bread + peanut butter and 5 egg whites + 2 yolks, which is better?
◘ Dietary fats stay in your stomach longer and keep you feeling full. That's why LadyVanity suggested steak... it's a fatty meat and takes much longer to digest.
However, in the choices you gave, peanut butter probably has about as much fat as 2 yolks. Not a big difference, though the yolks would have way more vitamins.
@ LadyVanity
>> id definitely go for the 5 whites and 2 yolks, considering its so late at night already. better to go with protein and fats IMO rather than carbs at night regardless whether you're bulking or cutting. a PB sandwich will spike ur insulin, which will promote the storage of fat
◘ She's right, you know.
>> but if ur on keto or if u can get away with it on your metabolism
◘ I've seen "keto" mentioned twice now, so I'll address this here. Ketogenic diets are not superior to normal, calorie restricted diets. You can go keto if you want, but don't get the idea that it's vastly superior as a method of fat loss. It's not. The process of ketosis does not actually speed up fat loss as was originally believed.
@ Cheezzzz
>> just done reading this article
>> http://www.tmuscle.com/free_online_article...nutrition_myths
◘ Ok, replying to that article for a moment...
1. "I’m not just suggesting that glycogen resynthesis is not important following exercise, I’m flat out saying that for strength training it’s not even a concern!" - This is completely batshit backwards, and I if you want I can show you all the science behind the exact process by which carbohydrates do, indeed, provide for greater hypertrophy after a bodybuilder style workout. The author is simply wrong. Moreover, the glycogen post workout does not only lead to glycogen overcompensation within the muscle, but also alters your hormonal profile to keep you anabolic.
2. The author is some-what correct in his statements that post-workout meals are not "the most important"... as all meals are important.
3. "Additionally, the traditionally referenced Esmark et al. (2001), study showed that consuming the post workout meal just 2 hours after working out actually prevented any improvements induced by the training! Figure that one out and you get a prize." - the author is trying to address the "1 hour window of opportunity" as a myth. First, I could easily address the Esmark study, but I wont. I've seen dozens of bad studies carried out by well meaning scientists, and while I could review the actual study and point out all the design flaws and fallacious conclusions, I'll probably just bore everyone to sleep if I do.
Suffice to say, when you find 1 study THAT COMPLETELY GOES AGAINST EVERYTHING WE KNOW... probably that's just a bad study.
Back to the point, there is indeed a 1 hour "window of opportunity" following your training.
"So now what are we supposed to base our nutrition on? Enter the most underrated scientific paper in the last 5 years. Tipton and colleagues (2003) examined responsiveness of protein synthesis for a day after a workout, and found it to reflect a 24 hour enhanced level. That’s right folks, a FULL DAY!" - Yes, you remain responsive for a full day.
Within 1 hour of your workout, you may absorb nutrients up to 300% more than usual.
After 2 hours that drops to around 150%.
After 5 hours that's now down to 50%.
After 12 hours you'll still absorb nutrients 10% more than usual.
After 24 hours you'll absorb nutrients 5% more than usual.
Do you see why this guy's an idiot?
4. "Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait!" - the author is trying to address the myth of post-workout drinks immediately after the workout.
Again, I'm not going to bother hunting down the original studies and showing you point by point why its garbage. I dont reallly need to. First he's comparing the protein synthesis observed from one study by one team of scientist to the protein synthesis observed in completely different athletes, under completely different conditions, by a completely different team of scientist... seeing differences in the results and says "see it's 30% lower" as if the time you drink your protein is the absolute and only factor to ever determine protein synthesis rates.
"So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that’s why we read T-Nation. Let’s just learn, adapt, and move on." - I honestly believe my cat could write better articles than this.
5. "This is where research by Borsheim and pals (2002) comes in. This landmark research shows that the best thing to consume after our post workout meal is… another protein shake!" -
http://www.justpictureitnow.com/wp-content...g-head-here.jpg
http://www.purple-twinkie.com/images/offic...ce/stfu_ask.jpg
I'm not going to spend anymore time refuting that article. It's nothing but garbage using the same I-found-a-single-study-that-refutes-everything nonsense. The best thing to consume after your post workout meal is another protein shake? Not chicken, eggs, spinach, carrots, potatoes, steak, unions... and real food? You honestly want us to believe that protein synthesis is better this way? ... DO YOU EVEN KNOW WHAT PROTEIN SYNTHESIS IS???
Ok back to answering things on this forum.
@ JonYeap
>> u can eat eggs, protein shake, meat, chicken, its all protein.
◘ THANK YOU for not being stupid!!!
@ ~Battousai~
>> guys i was told if i start taking whey protein, i have to take it for life..if i stop my muscles become fat..true ?
◘ http://img.chan4chan.com/img/2009-04-21/1240264797347.gif
Added on January 1, 2011, 12:08 pmPage 20
@ new[x]
>> Should I take supplements during workout day or a day after workout?
◘ You should never take them unless you know exactly what they do and whether or not you need them. See my earlier post way at the top.
>> I asked the GNC salesperson and she said it should be taken during the workout day.
◘ Oh hell yes now THERE'S a source you can trust!!!
..... ('-' )
>> But my logic tells me it is best taken the day after workout, when our muscles are recovering.
◘ http://www.philstockworld.com/wp-content/u...-illogical2.png
Your muscles are in a constant state of recovery from the moment you finish your workout until your next workout. Also, are the supplements you asked about designed to improve recovery?
Or provide nutrition?
Or assist protein synthesis?
Or improve hormonal profile / response?
Or boost metabolism?
Or boost immunity?
Or enhance strength?
You have to know what they actually do.
@ NickyKhoo
>> I'm not recommended for taking any supplements for this age izit true,the supplement will damage my kidney as well?
◘ .............................. yes.
All supplements damage your kidney.
... please let me get through this. Let me stay sane enough... to get through this thread...
@hsienhsien
>> few days ago i went to gnc to ask about muscletech, optimum whey 100%, the salesman not recommend me to eat both of these.
◘ Both are a waste of money. See my protein link posted way up above.
>> because of i never eat any of whey protein before, so he recommended me to take the GNC amp xxx mass,
◘ He's recommending that because that's the product his manager told him they need to sell.
>> it is including creatine, because im skinny gain the mass
◘ Why dont you just EAT MORE???
@ Statikenitic
>> Someone once told me GNC staff get a bigger commision if they manage to push GNC products rather than other brands. Can't confirm as I don't know anyone working there.
◘ I used to work for them, and yes, that's true. The staff is also taught techniques to help con the customer into buying things.
@ arekey
>> Yup they rite. You need extra calories to gain mass. Go for mass gainer instead of whey.
Look at the profile first and compare. Shoud have clean calories instead of loading with lot of sugar.
◘ There's nothing wrong with sugar. It's the primary component in *ALL* weight gainers. How else can you gain weight if not for sugar? All carbohydrates eventually break down into simple sugars so going out of your way to avoid simple sugars is pointless. Also, why take weight gainers to begin with? Why not just eat a few Big Macs?
Added on January 1, 2011, 12:12 pmPage 21
@ bigbangformula
>> Btw,if I dun have any whey,can I replace it with milk instead?
◘ Milk is a fine substitue for whey. Probably even better given how many vitamins and minerals its got.
Nothing else really to reply to here.
This post has been edited by Kasey Brown: Jan 1 2011, 12:12 PM
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