TelBoy

Oh it will. Believe me! It does for everybody.

But you're obviously right in the zone at the moment, so enjoy it!

medders

I'm 33 and still at it

TelBoy

My moon started to wane at 34, after about 13 years.

Still train, but it's not the centre of the Universe any more!

medders

Milo, your probably right about the creatine, but I was drinking a LOT of water. It just didn't feel right for me. I eat more and better now and my gains have been much much greater.

Paul

LG John

WOW!!! That is an amazing gain!!! Does the strength stay even when you come off the creatine or does it start to go as well? Surely if it helps you lift heavier weights then that will damage more fibres and the work in the kitchen will build them back up.....hence bigger muscles?

Milo, what sort of diet would you recommend then: You clearly dissaproved of my current one but what should I have and when. It can't be anything to obscure through or things that take hours to make. It also has to taste good - I'm not THAT committed

P.S. Tucking into a nice sugary milkshake right now

medders

I'm not totally devoted to my diet (tried it - my life revolved around eating)

You need to make sure you eat whenever you're hungry, but eat well - plenty of chicken tuna steak eggs, etc.

Depends what you want though. I'm just doing it to get bigger and it's working. I'm not bothered about being ripped.

I still eat pies and chocolate.

If you're not totally dedicated though, your gains will be less.

Paul

LG John

My desire for sweet things has all but gone now that I eat so much - most of the day I'm so full I couldn't face a mars bar!

Tonight I'm going to have pasta (lots of ) with tuna (tin of ) and Cheese (lots of ) all mixed up in a big pot

Jza

"is the fastest acting protein there is. take it immediately after your workout, and it will be digested quickly"

Actually - thats not very good advise.

You should take some carbo's (banana and a Lucozade sport) immediatly after your workout - your body digests them and converts them in to sugar replacing the sugars you lost during the workout. 20 mins later you take the protein....

If you take the protein straight after a workout, your stupid body converts the protein into sugar - reducing its effectiveness.

I'm using SAN V12 at the mo (containing glycocyamine which is supposed to be an improved version of creatine) - with Dymetadrine Xtreme (the banned US version ) for speeding up my metabolism. I use Reflex instant whey for the protein.

Best place to buy from is http://www.affordablesupplements.co.uk/

They do great deals... just remember its strong stuff - so check the bottle instruction and dont listen to people who tell you to take 2X the recommended dosage..

Jza

SPEN555

Looked like good stuff until I saw they are linked with Castleford Tigers

milo

for the most part, the gains in strength stayed. however, it was harder to increase strength after this.. presumably as my body was still adapting to the major strength gains resulting from the creatine.

yes

something along these lines, for decent mass building.. i'll assume you get up at 7am and work from 9-5 with your lifting done in your lunch break.

7am: whey protein (1 serving) in water

8am: whey protein and oatmeal in milk.. down it.. lol

11am: tuna pasta (made up the night before.. around 75g of pasta and enough tuna to give you about 50g of protein)

12-1: workout

1pm: whey protein (2 servings) in milk
creatine with a dextrose-based delivery system

3pm: tuna pasta (as above)

6pm: chicken (150g) and rice (50-75g)... probably in a sauce for taste.. but one with little sugar.. such as korma. avoid stuff like sweet and sour (sorry!)

8:30pm: 200g of mince... lean but not too lean

11pm: scrambled eggs (4 large ones = 200g) with cheese (50g)

and then bed for 8 hours constant sleep

essentially you're getting protein all thru the day... your carbs are coming early and post-workout.. and your fats are coming later in the day... so if you're going to substitute say salmon in, make sure you do it in a later meal.

your aim is to start with about 3000 calories at your weight.. so that's 400-500 calories per meal... over the day that's 40% of cals from protein, 30 from carbs and 30 from fat. remember that 1g of protein or carbs = 4 calories, but 1g of fat = 9 calories. if you find you're not building fast enough, you have a fast metabolism, so up the calories to 3500. if you're adding too much fat, drop the calories down a bit. repeat until you're happy with the progress.

i usually keep fat and protein constant and vary carbs to build or cut.. but that's just me.

a waste of calories my friend

SPEN555

How can you go straight to sleep after eating eggs and cheese?

I thought eating late at night your metabolism was slowing down and at 11:00pm it will just turn what you consume into fat.

milo

the protein will be utilised by the body. this will be broken down into amino acids, which the body is looking for post-workout. glycogen stores will be replenished with carbs... the body is dumb at times, but not totally stupid!

if this isn't accurate, explain why it IS *possible* to gain muscle WHILE in ketosis?

btw, i didn't say NOT to take in carbs... they are vital. for me, a dextrose-based delivery system is very important here... which i use when i'm taking creatine.

milo

it's fine for me.. if it doesn't work for you, substitute it for oily fish. you just need to get in protein and fat together... for me, the most painless way of doing this is eggs and cheese.

you're about to go 8 hours without any protein. your body WILL metabolise muscle if without protein for 8 hours. given that sleep is vital, and we don't want to wake up half-way thru to down a shake, taking in protein and fat last thing is our solution. the fat will slow down the absorbtion of the protein, allowing it to last longer in the system.

casein protein (such as cottage cheese) also works well for doing this - it's slower to digest.

STi wanna Subaru

iTrader: (1)

I'm just eating whatever I want at the moment, all I've done is made sure i'm eating more and more often through the day.

This is a typical day I've been told to look at

breakfast = 4 slices wholemeal bread, tin of beans and 4 poached eggs

mid morning = chicken salad sandwich + banana

Lunch = Chicken Breast and a **** load of wholemeal pasta/rice

mid-afternoon = chicken sandwich salad + yoghurt + protein shake

1.5hour prior to training = banana and protein shake

after training = high glycemic drink + meal replacement shake (myoplex)

dinner = chicken breast + loads of wholemeal pasta/rice

before bed = some fruit and a protein shake

each chicken sandwich should contain atleast 1/2 chicken breast



I'm trying to take this relatively seriously as if I'm going 3 times a week I want to see some gains BUT it's not something that I could ever see consumeing me in the same way milo obviously is (that's not a dig mate).

LG John

Milo that is not too bad I'll take heed of your advice mate, cheers.

Don't like the idea of muscles being eaten during the night - going to make sure I eat late on now

milo

no problems good luck with it, let me know how it suits you.

sti wanna subaru's meal plan above is also good.. very clean indeed. maybe needs some fats (both saturated and non-saturated) adding in my opinion tho.. but that's easily done by cooking with lots of olive oil and/or throwing some flax in with the shakes.

ozzy

sorry Milo,

wandered off to the Bank, then to meet some friends for coffee, then bumped into a fellow Scoobynetter and 2.5hrs later I returned to work

Thankfully I work flexi-time

BF % was floating around 10%

my diet is ****. lots of skipped meals, lots of binge eating. Not good for a regular and tough training regime but I still manage to remain very fit but my performance goes up & down like a yo-yo.

I'm trying hard to stick to a regular diet, but I'm useless at sticking to my own advice. Having said that I do workout at least 2hrs per day, 6 days per week but I don't make things easy for myself

Stefan

super_si

Oh i misses this one

lmao : tel and the Atkins question

I take Promax twice a day all year. Creatine when i can be arsed. Found for reduced from £45 to £10 needless to say i started it 2 days ago

Last time didnt do anything for me but we'll see.

Squatted yesterday yet my biceps are in agony......... hmmm

TelBoy

You still banging away at those front squats?

super_si

Yeah nearly up to 2 plates, wrecks the shoulders

I started Stiff Leg Dead lift for hams last night perhaps it's that....................

TelBoy

Nah, doubt it's the straight legged deads, almost certainly the front squats.

Just so i know, who was it that got you into these front squats, and what was their justification?

ozzy

2-plates, **** even I can squat that ........... well 2 x 10kg plates at least

Stefan

TelBoy

LOL, nope, leg press is for wimmin. But front squats is really unusual, i was just wondering what Rob thinks it will gain you that back squats don't. Usually it's a bodybuilding movement for guys with bad backs, not a strength builder, as you're limited as you've found by how much your shoulders and arms can cope with. Just wondered, that's all...

super_si

Do both terry.

Im debating on alternating now as its getting pretty heavy. Usual leg work out is.

Back squats 12,6,4,4,6,15 = 100kg,120kg,140kg,150kg,120kg,60kg
Front squat 5*5 so im at 90kg now
weighted Step ups 40,30 usually 40-50kg depends how i feel. quite high platform. Simulates farmer walk and yoke taking weight on one knee.
Calf raises. 20,25,20,18 -260kg+
SLDL's 3* 10 did 80kg yesterday ill increase week by week.

and thats it agongy for 4-5 days

TelBoy

Yeah but why? What are you gaining from them?

super_si

He had the leg press in for me. Alot people said it simply doesnt make the cut for building muscle. Replace it with the front squat so i did hits the quads very well.

TelBoy

Fair enough, if it works for you. Ever done sissy squats? Bloody silly name, but Christ are they effective! Responsible for more days lost walking than any other exercise for me!

SPEN555

Si,

Your biceps will be hurting from holding the bar into your neck when front squatting. I rarely did this exercise but when I did my biceps had got a harder workout than training biceps themselves lol!

Wait till your front squatting 3plus plates then your bi's will be squirming!!

Damian.

TurboKitty

By the way Tel, the animals () were very friendly and helpful.

super_si

Now you mention it damian they do hurt when i hold it in that possition.

What are they then Tel?? Never heard of them. Whats the posture?
Also Pudzianowski uses them too. Heres a snip his routine

Back Squat
Warm-up: 8 sets, pyramiding from 60 to 160kg
Work sets: pyramiding from 160 to 280kg, reps going from 6 down to 2
Mariusz performs his squats olympic-style, he uses knee wraps and a belt.
Leg Curl (for hamstrings)
6 sets of 20 reps

Leg Extension (for quads)
6 sets of 20 reps
Front Squats
work up to 250
and good mornings

Si