Gymrats - Sharing Tips/information

[pakjohn]

Sure;

I have difficulty with the diet as I don't like to cook so usually end up with one decent meal a day and 3 or so functional snacks

Breakfast Irish oatmeal with cinnamon and a few raisins, no other sweetner along with 2 eggs and 1 egg white. My wife brings it from Ireland, it's the best!

2nd post morning workout, boiled egg, glass of milk, peanutbutter on pita bread with a little honey.

lunch, grilled chicken, tuna or tofu, steamed vegetable, lowfat cottage cheese with padi chili's. Really easy to steam vegetables using microwave

Mid day snack 3 tablespoons of crunchy jif, rose apple or snake fruit. Mango and banana have a little too much sugar for me apples and oranges are boring.

Supper. This is the one I struggle with because it has to be something my wife will eat. Some nights it's olives, falalfa, babaganush, feta and olive. Other nights baked or grilled chicken, fish or very rarely beef. Not the best diet but simple and healthy, we both avoid a lot of pasta, bread and rarely have rice. (Although when we're out I have to have nasi lemak and talur pedas.)

Evening snack if I want it is usually just handful of assorted unsalted nuts or more peanut butter. I supplement with a daily Centrum performance multi-vitamin, flax seed oil, calcium with vitamin D, and L-arginine. I used creatine and glutamine in the begining with very good results but during my first injury I lost so much mass I determined not to spend the money on them once I healed. I can see them as beneficial for the guys that are really wanting the extra punch, but I just want to be fit.
I noticed you drink coffee before a workout and know coffee is a good healthy stimulant in moderation. I chose to drop caffiene completely a few months ago as I was drinking in excess of 10 cups of strong coffee a day. I find I'm more heat tolerant and relaxed. My problem is I can't restrict myself to one or two cups a day so I'm better off with none.

As for workouts, they're very simple now days as I'm no longer bulking up and just trying to keep fit.

I prefer combo exercises, no curls for me. I probably use 65 percent of my max lift capacity when using weights but just as much is just my bodyweight. I like pushups, close stance and wide stance. Pull-ups, my favorite, wide grip, close grip, staggered, etc. I don't know proper names for these exercises, some I learned from my trainer, some from the internet. Youtube is a great place to pick up exercise routines.

Basically, I do core 4 times a week combined with an emphasis on arms and chest twice a week, back and shoulders once a week, legs once a week. Twice a week I run intervals on the treadmill for 30 minutes, typically 5 minute sprint with 3 minute jog. None of my workouts are over 45 minutes but they're rigorous.

An example of a typical combo move is to do a push up with one hand way off center or elevated; add with that doing leg lift as you do the push up. It works the core, legs, shoulders,chest pretty well.

I'm going to change up starting this week and drop a lot of the upper body work until my arms heal. Recently took up tennis and love it, no problems till I changed racquets recently, now have intense pain in my right elbow. Last time I had this was about 3 years ago while doing tricep work on the cable machine, took 6 months to recover. Until I recover, I'll work more on endurance, intervals, abs , etc. Just hoping I don't lose my gains while setting out this injury.


I just realized I wrote a book!

[sierra2469alpha]

THAT is one healthy diet and lifestyle! Puts me to shame....

[pakjohn]

lol! You have a metabolism everyone envy's Sierra, count your blessings!

[BodyBlitz]

can be a bad thing when you grow older, atrophy will be more rampant.

[ksl]

Well I can assure you that the FAT buring Zone dose exsist, but may not be suitable to all athletes, or Fitness fanatics.

The problem is that low intensity training is better for muscle building, hence the reason why body builders bulk up, those not on steroids. Once you know how to handle the zones of fat, carb and protein burning too, you will have more trust over your own abilities to apply it.

I don't have to tell you that all people should be concious of the pit falls of diabetis, hence the reason to understand, healthy eating, healthy eating = low GI foods, for prevention and control.

I can also say, that if your body has no need for carbs, and protien, it will both be converted to the fat depot. So getting it right is a very fine line, for everyone.

I only ever tried supplements twice in my life, that was in my early 50's, i was intent on building more muscle for about 6 months and decided to supplement with protein drinks, becuase i wasn't eating steak and eggs, like i used too in my youth, the worst thing for me, i ever did was to take, supplement.

I bulked up to 98kg with 26kg of it FAT, big mistake so i stopped the supplements. The next 6 months I spent losing 1kg per week, training 3 days a week, by enhancing the metabolic path ways, with every amino acid listed in the metabolic system (Krebs Cycle) to do that I drank a vinegar, made from brown rice, which supplied the essential acids, for the metabolism to work optimal. One can eat all the food, veg and fruits one wants, but can you still guarantee, you are optimising the metabolic burning? Only if you can document the amino acid intake for the metabolism!

http://exercise.about.com/cs/cardiowork ... 22601a.htm

My Singaporean brother -in- law is also type 2 dietbetic and drinks the vinegar to regulate his blood sugar, obviously type 2 suffer, their own sensitivity to vinegar, although their are no additives at all, and the fructos is from the fruit it is fermented with, and not corn fructos. There is also a dietbetic vinegar, available because they are brewed by agricultral chemists, using TCM.

Vinegar actually helps dietbetics by converting high glycim food into low, by attacking and breaking down the sugars, reducing actual sugar spikes by around 30%, continued use will lower blood sugar, and is very easy to document yourself, by a quick blood test once a month.

Back to Fat buring Zone, sprinters, joggers and most runners use a lot more carbohydrate calories than weight lifters.

So carbs are what i call the emergancy fuel, you can use it all up within 20 to 30 minutes of intensive exercise, what the body will use next is protein and fats for fuel, obviously their are more calories in the fat, so it will be seen to reduce more slowly, protien being easier to burn with less calories, this is why most people cannot put on muscle.

Understanding the carb and fat zone is very important to certain individuals and not others, weight lifters and body building is almost always in the FAT zone, hence you can junk out on almost anything for weight lifting, but need to be more protien orientated with body building and muscle.

For myself who enjoys all sports and do not focus one, but builds endurance through intensity training, which not many people in the gym do.

But if you can take the treadmill to 20km per hr, for 20 to 30 second bursts, you will know about exercising the heart muscle and for mountain running you need it.

It normally takes me 3 weeks before doing a 8km attempt for a up hill jog, and if i stopped for longer than 3 to 4 weeks, I would have to start again from scratch. That's how quickly one loses fitness.

When doing the treadmill in hospital after the heart attack, results cannot be measure, because my heart is very healthy and strong, when fit 42 BPM unfit 48 to 50 so a 15 minute treadmill test does nothing for me at all, i don't even break a sweat and the incline is not steep enough to challenge my heart.

All said and done, I would suggest that you do not give up on Fat burning zone, but to dig deeper to understand it, simply because it is a requirement for the weakest of people, but not the quickest way to burn calories, but you know that new clients cannot even consider high intensity trg or even moderate for some, it's a slow process and for obese people it is important for them to set goals, to at least get in the fat buring zone by walking.

So max pulse rates of individuals and buring zones are for everyone to understand the chemistry of burning fats, carbs and protiens, the major point is that everything in the food chain gets synergised into what the body is needing, if it doesn't NEED it, it gets stored in a glucose form in the skin, until it is needed, along with water.

A weight lifter will never do high reps if he is strength building, and a body builder will bulk with a good mix of the three carbs/pro/fats for muscle building to suit his own needs, finding the right combination mix, for it to work can only be done through logging the data, cutting the muscle is a fine art and technique, done mostly by experienced coaches in their field of practise. So even coaching becomes very important to focus on what you are good at!
If you are in general fitness, then a wide knowledge is fine for the general public, but many people searching for answers want the right answers.

So BS isn't a good idea, it's better to say I do not know, but I will find out for you so that you do not damage your reputation as a coach.

I have seen Chinese coaches that can never put on weight with superb muscle definition at 180 cm tall but only 70kg in weight, these people have to except the gentetics, they have, no matter how hard they try to put weight on, they will fail. My belief is that everyone should be concious of the GI of foods, and follow a low GI plan, with the occassional HGI food if one enjoys it.

What is ATP search wikipedia and find the answer, then look at the metabolic cycle, which turns around 1500 cycles a day for the average person, producing 1 ATP per cycle...The quality of ATP is essential to the fatigue or endurance that you will feel through out the day, so if any of the 8 essential aminoacids in the cycle are missing, your metabolism will not be optimised!

That's why i see vinegar has a true natural energy drink, which i drink with meals and while exercising, especially refreshing and revitalising on long runs, although if drinking vinegar with statins, I would reduce the statin by half, after informing your doctor, that you intend to drink vinegar too, which lowers cholesterol and other blood lipids at a faster rate when combined.

My diet is mostly all steamed, I have two steamers that deal with everything, I never eat meat, simply because my wife never buys it, she is a veggie and a bit fishy , so I always get chicken breast and fish, my favourite greens are brussle sprouts, Broccoli and raw carrots, beetroot.

Do not forget that we humans start to lose our metabolic buring rate at 1% per year, so the older you are the less calorie intake is needed!

Pakjohn :Recently took up tennis and love it, no problems till I changed racquets recently, now have intense pain in my right elbow.

Soak the elbow in brewed rice vinegar in a small rice bowl, enough to cover the joint, then soak a lint cloth and bandage over night, it will be as good as new the next day, it will reduce the inflammation and pain!

[BodyBlitz]

You should have tried HRT though, you'll see good gains

[ksl]

You should have tried HRT though, you'll see good gains

Now you are showing your true colours and weaknesses! I would never even dream of telling anyone to take hormone injections, when not required for the correct reasons, although many cheats do take the risks....I have no need to cheat, and i have never felt that desperate to show my ego, thank god, fortunately i have more than enough of the right mix of hormones,ｔｏ　ｆｕｌｆｉｌｌ　ｍｙ　ｎｅｅｄｓ！

The sooner you come oｆf that crap you will get your results I personally know friends sons, that have pumped it, until they couldn't any longer, yes it works unfortunately dead at 32 isn't a good idea. My friends son opened a gym up and was dead within 3 years, because of trying to take short cuts with HRT.

That's the difference between wisemen and junkies You can spot the users a mile away, they have more strech marks than a pregnant mother, when their motivation drops off or are totally out of shape:P Yes it works, but the payback is very costly later in life.

Only if you are a fanatic body builder will you be forced into it, otherwise their is no competition, it's what's called glass muscles, if the hard work isn't put in, and the young ones i have seen in Singapore and Taiwan, that use it, have a hell of a long way to go, to beat the USA. Not my style at all, and not one of them could compete in my arena, it's a little more specialised for the isolated and unsociable nutter, that doesn't need an audience or anyone to motivate them.

They do it for personal pleasure nothing more and nothing less, these individuals have nothing to prove to anyone but themselves, that's were the difference lies, in their modesty to enjoy their own pain, and like you felt the lactic acid in your training, is but a basic introduction to pain and suffering, for me to reach that stage, is quite boring, having to add more weight and increase the sets, to reach the burn and go far beyond the burn, its called a second life or spurt...although now at my age those training days have to be history.

But a 50 km race cross country and using skills to get there was more enjoyable for me, everyone to their own, but certainly no need for HRT unless I wanted to cheat against other competitors

Although at 24 years old i'm quite sure you see it often these days in your circle of coaches, it is very easy to spot, because its in most gyms, if you have the experience to spot the users.

Hard work shifting 30 to 40 ton of 50kg bags a day, for several months every year, and you will sprout some testicals and get all the hormones you need, otherwise you will not even manage to shift half a ton! Your body calls on what is needed to solve the problems, it's a matter of training, nothing more.

If I wanted to bench 100kg, I would attempt to lift 150kg off the bar, to condition the brain into thinking it was eventually going to do reps with 150kg, that way doing reps with 100kg becomes hell of a lot easier to do.

It's only then that i am losing focus on my real goals of losing weight, and adopting low intensity work loads, over coming the macho image to reduce weight by intensive reps, can be the main problem for me, my ideal weight is 74 kg, not 86kg so eventually i will start back on the right track again, but it also means burning the protein i have, not a problem, because i do not buy clothes over a 35 inch waist, that is the panick button

At 74kg I am normally 31inch waist and still have 16 inch biceps and a 44 chest, i was that at 50, and i will get their again eventually, it's all about priorities and not easy when one is married with kids, that come first.

I was really impressed with SMS's, method of diet control, now that is something that sticks in my mind and i may use, this time around for weight loss, because muscle i can put on easy very easy, it's in my genes.

[BodyBlitz]

What true colors?
HRT is useful for aged men with low test level.
I'm not even selling and drugs or pushing them lol.

Low test levels have many implications, i would never ask anyone unless they're 45 and above to do it because it starts to decline from 30 onwards and leads to impotency, lost of libido, prostate cancer, obesity and with obesity many other metabolic implication.

It is no a cheat, it is restoring what you had when you were young with science, it is safe and at that kind of age any help will be welcome frankly.
I don't see why anyone should have "no" need to use modern medicine that has been proven.

If you don't like to advance with science and medical research, i'd suggest you trash your computer and use a pigeon to send your "text" and "emails"

Get with the times, there always a time and purpose for each tool.

[sierra2469alpha]

can be a bad thing when you grow older, atrophy will be more rampant....You're obviously quick to jump the gun without actually know what it is....

Doctor, are you? Doubt it. I have a fair bit of paramedical training behind me. "Atrophis" doesn't become "more rampant [sic]". Muscular atrophy can be caused or resultant from a number of other systemic issues.

Oh, but you wouldn't know that, as you're flogging your [insert pathetic warez]

Run away and flog your crap to people that know nothing better. Better still, take your own product and post the pictures of yourself over a 6 month period. That will sure help you sell your snake medicine.

Capt. P and Ms C.

[ksl]

What true colors?
HRT is useful for aged men with low test level.
I'm not even selling and drugs or pushing them lol.

Low test levels have many implications, i would never ask anyone unless they're 45 and above to do it because it starts to decline from 30 onwards and leads to impotency, lost of libido, prostate cancer, obesity and with obesity many other metabolic implication.

It is no a cheat, it is restoring what you had when you were young with science, it is safe and at that kind of age any help will be welcome frankly.
I don't see why anyone should have "no" need to use modern medicine that has been proven.

If you don't like to advance with science and medical research, i'd suggest you trash your computer and use a pigeon to send your "text" and "emails"

Get with the times, there always a time and purpose for each tool.

Really I thought you were interested in health rather than money, it will surely effect your business to hang your washing on a public forum, you should really wise up.

HRT is not a new treatment, and is much older than yourself by a long way, it was used illegally in the body building scene long before you came out of nappies and long before it was passed as being a safe alternative treatment for women.

I can only say you reap what you sow! No point in wasting good time on silly issues, and dangerous drugs If one, be it male or female needs HRT, then you are certainly not the person to recommend it, sorry but very true and if you need Testosterone? I have more than i need and its very natural !

[BodyBlitz]

fyi it is used for treatment for AIDS patient, sports injuries, cancer patients and people while hormonal imbalances.

Have you watched the documentary - bigger stronger faster by chris bell?
If you haven't, clear up your misconception and watch it.

It is not illegal in any way, as it is like arguing the ethics of selling a kitchen knife which can also be used to kill or rob.

Why argue with your age when there is facts?
In the same light how is it unhealthy if your have a health complication and this is one way to fix it?

I do not condone nor condemn it, i don't use it but that doesn't mean it is not an option to treat problems.

[sundaymorningstaple]

I've been have a ball reading this thread over the past couple of days.

I don't really need to get into this discussion, as I know what works for me and am a satisfied customer. Another on this board has a friend who is also an extremely satisfied customer who lost 50% more weight than I did in the same length of time (5.5 months & 43+kg). He has recently started serious training for next years triathlon. (He's 30). after finishing up the program at the end of December


[rant]

All can spout all the mumbo-jumbo you want. Most of it's BS as for every pro there are two cons to everything suggested.

BB is probably a typical male Singaporean who defines the medical studies here in Singapore. Hence his pushing "drugs" that are ultimately NOT good for you. Remember, this is a country that has the 3rd lowest fertility rate IN THE WORLD for the last 7 or 8 years running according to the Durex annual surveys. Singapore also has one of the highest incidences of ED in the world. I guess being nerdy momma's boys has taken all the p*ss & vinegar out of 'em and just left 'em with little sacs with dead marble in 'em. No cojones! That why they needs HRT. Their cojones don't work! They've been emasculated by the women and the PAP. Patriarchal society? Ha!

And BB, please don't try flogging anymore products with the PM me come-on. Definite NO-NO here. I thought we had an understanding?

One other thing I take issue with is piss poor analogies like

It is not illegal in any way, as it is like arguing the ethics of selling a kitchen knife which can also be used to kill or rob.

Why argue with your age when there is facts?
In the same light how is it unhealthy if your have a health complication and this is one way to fix it?

Using HRT for bodybuilding is nowhere near the same thing as it being used to fix a legitimate heath problem prescribed & monitored by a qualified Doctor who knows the patients history. On the other hand, pumping yourself full of crap (and that's what it is when you don't need it) is just plain stupid. And it should be a drug offense if it's pushed onto somebody else who really doesn't understand the ramifications of using the sh*t.

Anybody who would fill themselves with that stuff doesn't need a PT, they need a psychologist!

[/rant]

[ksl]

fyi it is used for treatment for AIDS patient, sports injuries, cancer patients and people while hormonal imbalances.

Have you watched the documentary - bigger stronger faster by chris bell?
If you haven't, clear up your misconception and watch it.

It is not illegal in any way, as it is like arguing the ethics of selling a kitchen knife which can also be used to kill or rob.

Why argue with your age when there is facts?
In the same light how is it unhealthy if your have a health complication and this is one way to fix it?

I do not condone nor condemn it, i don't use it but that doesn't mean it is not an option to treat problems.

You are missing the point, there are no misconceptions, it's just that you have smoke in your eyes and don't do your research in depth!

That's like visiting a doctor, that is really a quack and believe me it's scary, when you shed responsibility, just because no laws are against it in Singapore, although you would be banned from any competition if caught using it. The risks are taking it when you have no need, and the majority of aged people especially men do not have the need it.

[BodyBlitz]

How do you know?

How many people have you treated and cured with AIDS/Sports injury and and hormonal imbalance to know or come to that conclusion?

Or are you sweeping that statement only because you don't need it that others won't need it too?

Comm`on mate, at least fool me with some numbers or medical journals.

[ksl]

How do you know?

How many people have you treated and cured with AIDS/Sports injury and and hormonal imbalance to know or come to that conclusion?

Or are you sweeping that statement only because you don't need it that others won't need it too?

Comm`on mate, at least fool me with some numbers or medical journals.

Do your own research, there is enough of it and i'm sure all the statistics out there will not convince you anyway!

But reading in stead of scanning your research may help you dig deeper and find out for yourself. I have seen idiots dead at a young age because of it and at least one so paranoid and full of BS, that he almost believes what he says, until you rattle his brain, the stupid shit went to all the effort to try and convince people he was an olympian body builder, by forging papers and pumping himself full of HRT and selling it too. He ended up with 5 years in UK and lost everything, including his mind, today he is a local joke...it was his mate he was injecting that died at 32 of a heart attack, brought on by HRT drug misuse.

I just think it's a very sad affair that any young guy believes he needs to pump shit in his veins, to cheat hard work and get quick results. It is most definately not a solution to quick build, but a hazard of long term injury

http://www.mensplace.org/31/the-dissimi ... e-and-hrt/