The_Jed said:In reply to DrBoost :
Optimum Nutrition is my usual go-to protein, they taste good and have great macros. One scoop has 1.5 grams of fat, 4 grams of carbs, and 24 grams of protein at 130 calories.
I just lookekd it up, you're right - that is a good one. And according to the Amazon listing, only 120 calories, not 130.
My own data, it is possible I made an error - especially with the prices as many of them were grabbed off of ads or just amazon:
The_Jed said:In reply to DrBoost :
Optimum Nutrition is my usual go-to protein, they taste good and have great macros. One scoop has 1.5 grams of fat, 4 grams of carbs, and 24 grams of protein at 130 calories. I usually get vanilla ice cream flavor or some variant on that theme but once in a while I try something new (would not recomend cookies and cream from O.N. but Mocha is a good one) MusclePharm has a decent whey blend in cookies and cream flavor that tastes pretty good.
Syntha-6 had a vanilla ice cream flavor that honestly tasted like a vanilla ice cream shake but, it had more fat, sugar and carbs than most whey proteins.
GNC has a brand of whey isolate (more easily digested than concentrate and with fewer farts) that's kind of expensive and has a dumb name but, it tastes great and has lots of aminos; amplified wheybolic extreme 60.
Thanks! I'm heading to GNC in about 15 mins. They have a sample pack. I don't want to spend $60 on a bunch of it and hate the taste. I'll try a few and see what I think.
mtn (Forum Supporter) said:The_Jed said:In reply to DrBoost :
Optimum Nutrition is my usual go-to protein, they taste good and have great macros. One scoop has 1.5 grams of fat, 4 grams of carbs, and 24 grams of protein at 130 calories.
I just lookekd it up, you're right - that is a good one. And according to the Amazon listing, only 120 calories, not 130.
My own data, it is possible I made an error - especially with the prices as many of them were grabbed off of ads or just amazon:
CHARTS!!! Now you're speaking my language.
You guys that are using the whey protein. Are you using it as a meal suppliment, a boost before a workout, or as a sugar jones?
Dr. Boost, if you want a live spreadsheet to track your calories, send me a PM.
DrBoost said:You guys that are using the whey protein. Are you using it as a meal suppliment, a boost before a workout, or as a sugar jones?
Basically the only reason that I've found to use them is to supplement protein.
DrBoost said:You guys that are using the whey protein. Are you using it as a meal suppliment, a boost before a workout, or as a sugar jones?
Protein supplement. Usually as post-workout recovery. Occasionally afternoon snack if dinner's going to be a while, or evening snack if dinner wasn't quite enough to fill me up.
But my current fitness focus is weight lifting. I am not trying to lose weight. Trying to maintain or maybe bulk a couple pounds. So I'm trying to get ~180grams of protein per day.
Personally I found a ketogenic diet works for me. I went from a skinny-fat 185 down to 140 three years ago and have basically been hovering around 140-145 since. Lots of cheese, broccoli and greens in general. Cutting out liquid calories was a huge part of it, as was getting past the idea that things need to be sweet. One thing I found to be really important is to learn to use spices to keep the food varied and interesting.
I use Orgain's plant-based meall replacement + flax seed oil (the oil, not the soft gels) as a meal replacement and Optimum Nutrition's Gold Standard Whey as a Protein Supplement/snack.
I also find I do a better job of managing calories if I do cardio in the morning. It seems to curb my hunger throughout the day, and it gives me a calorie buffer.
I struggle with eating much more when I don't do some sort of cardio.
DrBoost said:You guys that are using the whey protein. Are you using it as a meal suppliment, a boost before a workout, or as a sugar jones?
I usually consume a couple of scoops post workout but, I've also used it as a meal replacement when there's no time to cook, and used it to fight the sugary snack cravings. In the past I've had a scoop or two mixed with coffee (the right flavor actually tastes REALLY good mixed with coffee) 30 minutes to an hour before my workout. I feel sluggish if I have a solid food breakfast before lifting and lately I get jittery then crash if I lift while still fasted.
Yay for this thread. I'm in the process of getting fitter again. Part of that is wanting to lose some inches around my waist.
The commentary about weight lifting (something I've been doing on and off) is especially welcome. I've been doing some strength training for the past 12 months. As much as I'd love to be really strong, it's probably not a realistic goal at my age and level of body entropy (hip repair and 2x knee repair). Joining the 1k club is probably something I could *maybe* do if I shifted all of my effort in that direction, but that's not my goal.
I'd not even considered bulking up as part of losing fat inches, and aerobic weightlifting (like crossfit) is probably right in line with what I'm trying to do (overall body/cardio health).
Suspected I had a gluten sensitivity, so to test I went gluten-free last summer.
I've dropped 25lbs so far, and I wasn't large to begin with.
Instead of finding gluten-free equivalents, I just changed my diet to instead eat what the family was already buying for groceries. Largely, more protein instead of carbs. I don't work out any more (I don't work out at all, but I'm active).
I weigh less now than I did in high school.
So, this seems to have turned into the "lets improve the drivers health and performance" thread.
LOTS of fantastic advice for all levels of us.
My dumb question, as im pushing 40 and health class was a long time ago (and lets face it, i was too cooked to pay attention).
With exercise: im walking twice a day for a half hour each. About a mile each time. By the end of the half hour, im breathing hard and sweating. Its in the low to mid 40s outside.
Do i keep pushing it until I fall the berkeley over? Pace myself? Work to a time/distance? Im still new. This is week 3 for this. And im definitely noting major improvements.
Brett_Murphy (Ex-Patrón) said:Joining the 1k club is probably something I could *maybe* do if I shifted all of my effort in that direction
Do it. Do it. Much fun.
In somewhat related news, I am currently going through Rite Of Passage The end goal is to be able to clean + press 1/2 my body weight with each arm. On my off days I use my rowing machine.
I was just about able to C+P my body weight with a barbell when I was pushing for the 1k club, but I never maxed out.
In reply to Dusterbd13-michael (Forum Supporter) :
Assuming you don't want to try to keep within a target heartbeat range (and I personally hated doing that) I would just try to increase your distance traveled a little bit each week. That could mean an extra mile, it could be an extra 100 yards, but keep pushing it a little bit.
Anybody have a good weight lifting regimen they recommend? I have a bench and rack, Olympic bar and weights, and enough dumbbells to get myself started, but don't really have much idea of what I'm doing.
My goals are to be better looking for the beach by August.
In reply to RX Reven' :
5'9" and people in the internet think you should weigh 135? What kind of loony-tunes Internet are you reading? 135 only seems reasonable if you're trying to run 16 minute 5ks (with an age adjustment).
I'm your height and even at 142 I look skinny as a rail.
You have, what sounds like, a cool job!
In reply to mtn (Forum Supporter) :
I don't have much for you, but I get bored quickly with weights (and even quicker with cardio, which is why I'd be dead in zombieland). I read recently a weight set that I like however.
Pick an exercise and weight you can do 10-12 good reps of before failure, but instead, do 3-5 with a 4 second count on the down, immediately go into 3-4 regular reps (make sure you are close to failure but not quite) and let the last one down very slowly on an 8 second count. Then hold at the bottom as long as you can, shoot for 15 seconds. The bottom hold should be like "pulling into the stretch" if that makes sense.
For me, it keeps me focused but is also super challenging. Plus, according to the clickbait article that I got it from, I'll be shredded in like 3 weeks. (They had a lot of fluff about how it hits all the different triggers for muscle growth - sure sounded good.)
mtn (Forum Supporter) said:Anybody have a good weight lifting regimen they recommend? I have a bench and rack, Olympic bar and weights, and enough dumbbells to get myself started, but don't really have much idea of what I'm doing.
My goals are to be better looking for the beach by August.
If it were me, just starting, I'd focus on compound muscle group exercises and core strengthening. Since you've been reffing hockey games, you're probably in better shape in your legs and core than a lot of people starting out.
I am *NOT* an expert, at all. Please somebody correct me if I'm wrong, I'm going by stuff I learned like... 35 years ago. I wouldn't be following these threads if I thought I knew everything.
Anyhow, here is what I'd start doing if I had to start over. Since you're going for looks vs. pure strength, I'd be going for 10-12 reps per set on these. You're wanting to reach muscle failure, so have a spotter OR have a way to reach muscle failure without hurting yourself: e.g. start with bar bench press, then when you start to get tired, then do dumb bell bench presses until you can't lift them any more, do bar squats and then do hack squats with a bar instead of having it on your back, and so on.
Upper body day (two times a week)
bench press
dumb bell rows
Pull ups
military press
sit ups
Leg day (two times a week)
Dead lifts
Squats
Romanian dead lifts
Planks
Cardio day (one day a week, maybe two if I ride on the weekend)
Wear yourself out. I've started doing cardio at the end of both weight training days (just a mile and a half) and then doing "full" cardio one day a week.
I found that rotating the order of the exercises from workout to workout gave me more results than doing the same order every time.
Once you get comfortable with those, you can start isolating muscles more (curls, French press, side lat raises, etc.)
AaronT said:In reply to RX Reven' :
5'9" and people in the internet think you should weigh 135? What kind of loony-tunes Internet are you reading? 135 only seems reasonable if you're trying to run 16 minute 5ks (with an age adjustment).
I'm about 5'10 and I weigh 205 pounds. I've got a bit of belly fat (I can pinch maybe an inch and a half) but they want me weighing way less than I do. The BMI chart does not take muscle mass into consideration AT ALL.
In reply to ProDarwin :
Wow! I just checked out your link to Rite of Passage. I'll definitely be giving that a go.
Dusterbd13-michael (Forum Supporter) said:So, this seems to have turned into the "lets improve the drivers health and performance" thread.
LOTS of fantastic advice for all levels of us.
My dumb question, as im pushing 40 and health class was a long time ago (and lets face it, i was too cooked to pay attention).
With exercise: im walking twice a day for a half hour each. About a mile each time. By the end of the half hour, im breathing hard and sweating. Its in the low to mid 40s outside.
Do i keep pushing it until I fall the berkeley over? Pace myself? Work to a time/distance? Im still new. This is week 3 for this. And im definitely noting major improvements.
I suggest a heart rate monitor with an app to record your walks. Make sure you set the app up with your age, weight, etc so it can poop out some preliminary heart rate zones. Then use the data as a guide.
My preference is to increase intensity over increasing time/distance as I only have so many hours in my day (24 last time I checked but YMMV). However, it's your race and you can run it as you see fit.
All that said, if you're only just getting into this, concentrate more on the groove than trying to squeeze more out of it. Build the habit and make it something you enjoy - even look forward to. Let your muscles, joints, heart and brain get up to speed before doing too much meddling.
Yeah, those weight charts are a croc. I'm 5'10" and it says my max is 165 or so.
akamcfly said:Dusterbd13-michael (Forum Supporter) said:So, this seems to have turned into the "lets improve the drivers health and performance" thread.
LOTS of fantastic advice for all levels of us.
My dumb question, as im pushing 40 and health class was a long time ago (and lets face it, i was too cooked to pay attention).
With exercise: im walking twice a day for a half hour each. About a mile each time. By the end of the half hour, im breathing hard and sweating. Its in the low to mid 40s outside.
Do i keep pushing it until I fall the berkeley over? Pace myself? Work to a time/distance? Im still new. This is week 3 for this. And im definitely noting major improvements.
My preference is to increase intensity over increasing time/distance as I only have so many hours in my day (24 last time I checked but YMMV). However, it's your race and you can run it as you see fit.
All that said, if you're only just getting into this, concentrate more on the groove than trying to squeeze more out of it. Build the habit and make it something you enjoy - even look forward to. Let your muscles, joints, heart and brain get up to speed before doing too much meddling.
All this. Our bodies don't change overnight. Focus on the routine of it, making it a habit. The rest will happen with time. Don't get discouraged. This is where we apply Mazduece's "16oz = 1lb" approach. Little steps add up to big changes over time. Small victories become larger.
mtn (Forum Supporter) said:In reply to Dusterbd13-michael (Forum Supporter) :
Assuming you don't want to try to keep within a target heartbeat range (and I personally hated doing that) I would just try to increase your distance traveled a little bit each week. That could mean an extra mile, it could be an extra 100 yards, but keep pushing it a little bit.
Anybody have a good weight lifting regimen they recommend? I have a bench and rack, Olympic bar and weights, and enough dumbbells to get myself started, but don't really have much idea of what I'm doing.
My goals are to be better looking for the beach by August.
Second most of what Brett_Murphy said. Focusing on compound movements is the most efficient way to see results. It works the largest muscles in your body, which burns more calories and releases more muscle building hormones during recovery, so start a workout with the common lifts like bench/dips/squats/lunges/deadlifts. If you've got extra time (do people actually have extra time?), you can focus on individual muscles to really add gasoline to the fire with smaller things like bicep/tricep or quad/hamstring work.
My typical routine has always been:
chest/shoulders/triceps on one day- in rough order of priority: bench, incline press, shoulder press/push press, dips, skull crushers/tricep extensions, delt raises
legs/back/biceps on one day- in rough order of priority: squats, lunges, rows, pullups, bicep curls (you could insert deadlifts in place of squats or lunges, but I've never been a deadlifter)
If my schedule is tight, sometimes I only get one or two of those exercises in on a given day. That's ok. It's better than nothing, and because I prioritize the lifts that work the most large muscles I get the most efficient workout for the available time.
Try to do each routine twice per week, perhaps with a dedicated cardio/abs day in between if you can fit it in. I change up the sets/reps to whatever suits my mood, but often end up doing 3-4 sets of 8-12 reps. If you want more cardio focus, keep the weight lighter and shorten rest time between sets. If you want to go heavy, then longer rest times will probably benefit you, but there may be less cardio benefit. You should be able to do all of those exercises with your equipment. Obviously you can add variations over time like switching from barbell lunges to dumbbell lunges, or tweaking positions like switching from standard rows leaning on a bench to inverted rows where you hang under the squat bar or whatever. Small changes like that help me physically and keep me from getting too bored with the routine of it all.
mtn (Forum Supporter) said:Anybody have a good weight lifting regimen they recommend? I have a bench and rack, Olympic bar and weights, and enough dumbbells to get myself started, but don't really have much idea of what I'm doing.
As others have said, compound movements are key: Squat, Deadlift, Bench Press, Overhead Press. Then Pull Ups, Power Cleans, and barbell Rows. I like conventional deadlifts best, but you can sub romanian or sumo based on body issues.
I started out with Starting Strength. It's a very good and proven beginning lifting program. Designed for making those newbie gains where you're adding 2.5 - 10lbs to each of your lifts every session. It is a good starting point to begin customizing into an intermediate program.
It helps a LOT to get a personal trainer early on to help with technique on lifts. I pulled my glute-medius training on my own early into Covid. Wife and I continue to work with a good trainer.
Rough outline of my current program (lots of flexibility in this; sometimes I skip or substitute accessory exercises; sometimes I break things up and do fewer lifts 4-5 days per week instead of packing everything into 3):
Accessory exercises mix up and include things like curls, good mornings, lunges, pull ups, core exercises, etc. Heavy lifts are 3 sets of 1-5 reps. Usually 3-4. Medium will be 6-8 reps. Hypertrophy 8-12. Power is 5-8 sets of 2-3 reps. Deadlifts are a slight exception. Only do 2 or 1 working sets twice per week. On Power weeks, I use power cleans as my deadlift motion.
I run the dog 1.75 - 3.25 miles every morning that weather and time permit.
This is an intermediate program. Less intense than Starting Strength, because at this point I need more variety and more recovery to make progress. I'm seeing improvements of 5-10lbs over the course of usually 2-6 weeks.
I am aiming to hit the 1k club in the first half of this year. I'm really close. Bench 225 for 3, Squat 315 for 3, and Deadlift 365 for 3. So I'm somewhere between a combined 905-955. Right now, I have to hold back because the gym is in my garage, and when it's cold I can't get my body to exert max force for heavy lifts. I'm backing off and doing 5's on squat and dead lift. Using the time to maintain and work on form.
I turned 39 in December, and this improvement is up from Bench 155, Squat 175, Deadlift 245 in April 2020 (which was when I started tracking progress a month or two into lifting). During that time I've also been set back by a pulled glute muscle (bad form in squats) and a pulled shoulder muscle (weird move rock climbing). I've gone from ~165lbs in that time to ~175-180 now. I'm 5'9 and have maintained a 32-34" waist.
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