Protein, get it? I get asked a lot about what protein should I use? well quite simply I can’t give a definitive answer.
For 2 reasons.
Reason 1. I am not a trained nutritionist or dietitian.
Reason 2. There are thousands of different types and brands on the market.
But I can break it down for you sorta, from what I have read and experienced.
5 types of powder set ups,
1.Fat burner + Protein – used for someone who has already stacked on the bulk and wants to get more definition. Or used by someone looking for a meal replacement type set up without starving the body of protein in the diet. Some on the market have carb blockers and other little metabolic enhancers. I have used one of these myself, and it definitely worked for me. I have also recommended it to a work college who has found it to work for him, and he was not chasing big, just chasing definition.
2.Protien + some carbs – This is what type I’m currently on. Good for building lean muscle but without the carb blocking, shredding complex’. Also with less carbs, it will be a slow build but gaining muscle is still possible with a good diet inbetween. The brand that I use and recommend has 2 in this category, the other one I have set another workmate up with…we shall see how he is coming along.
3.50/50 Protein/Carbs – I am yet to try this one in the brand that I am having success with. But have tried one in the past. It works, you gain but you will get a little more than just muscle along with it. Be prepared for a little bit of pud as well as muscle gain
4.more carbs less protein – these are the supe gainers. This is territory I am completely unfamiliar with. But if the rest of my protein experiances are anything to go by. These will get you big if you train well with them but be prepared to lose definition.
5.Special Proteins. Wow they sound fancy, these are like night time ones or pre workout or post work out. Too be honest, probably not worth it. Protein is absorbed the same regardless of when you take it.
TIPS - drink heaps of water. Space out protein intakes. And buy online unless you can find a local shop to match the online prices.
Wednesday, 14 December 2011
Tuesday, 13 December 2011
Tired of working out at the gym?
Well too bad! Your doing it wrong or not getting results, which also means your doing it wrong.
I think that some people's problem is that they don't adjust their lifestyle to support working out. Just like a diet is no good without the physical activities , working out without the diet is just as damaging.
Think of breaking excersise into 3 phases. How far you want to take each phase is up to you.
Phase 1. Getting fit. This is light weights. Small jogs. Slowly incorporating more sessions at the gym or sports. And working your whole body all over. Don't change your diet too much. Just eat smaller meals and more fruit, veg and minimize treats. This will enable your body to start to catch up. You will feel tired at the gym and probably reach a point where you feel sick or feel like your burning out. This is where you will need to check up on your diet. Take a break and make sure you get back into it!
Phase 2. Taking it to the next level. This is where you start to really eat right and your getting good at not circumming to temptation to over eat and to eat right. Your going to start working out a bit harder. Running longer or going to the gym 5 times a week and your not getting tired anymore. Your actually feeling more energized and you've noticed certain areas that are getting more defined and fat is starting to disappear. (except around the belly, this will be your biggest demon). Eventually you will plateau and you will now be at a turning point. Do you go onto phase 3?
Phase 3. Sculpting/targeting. You can now do a workout and it doesn't hurt really bad the next day. So what do you do. If you are going to this next phase you can break your workout into body part or areas to work out each gym session. And depending on your goal, vary your workout for bits you want to grow and bits you want to tone. You ate now in control of your body. Not the other way around. Best bit of this is. You can still have a wikid couple of days of eating during the week and this won't effect your body shape too badly. Your almost… addicted to the gym… your going to feel bad when your not going. Is there a need for a phase 4. I'll let you know when or if I get there.
In this post you can see a pic from 2010 to 2011. But the results in the 2011 pic only took about 12 weeks into phase 3. Ill have to find a pic from 2 years back. Just to prove what I looked like then. Stay tuned.
I think that some people's problem is that they don't adjust their lifestyle to support working out. Just like a diet is no good without the physical activities , working out without the diet is just as damaging.
Think of breaking excersise into 3 phases. How far you want to take each phase is up to you.
Phase 1. Getting fit. This is light weights. Small jogs. Slowly incorporating more sessions at the gym or sports. And working your whole body all over. Don't change your diet too much. Just eat smaller meals and more fruit, veg and minimize treats. This will enable your body to start to catch up. You will feel tired at the gym and probably reach a point where you feel sick or feel like your burning out. This is where you will need to check up on your diet. Take a break and make sure you get back into it!
Phase 2. Taking it to the next level. This is where you start to really eat right and your getting good at not circumming to temptation to over eat and to eat right. Your going to start working out a bit harder. Running longer or going to the gym 5 times a week and your not getting tired anymore. Your actually feeling more energized and you've noticed certain areas that are getting more defined and fat is starting to disappear. (except around the belly, this will be your biggest demon). Eventually you will plateau and you will now be at a turning point. Do you go onto phase 3?
Phase 3. Sculpting/targeting. You can now do a workout and it doesn't hurt really bad the next day. So what do you do. If you are going to this next phase you can break your workout into body part or areas to work out each gym session. And depending on your goal, vary your workout for bits you want to grow and bits you want to tone. You ate now in control of your body. Not the other way around. Best bit of this is. You can still have a wikid couple of days of eating during the week and this won't effect your body shape too badly. Your almost… addicted to the gym… your going to feel bad when your not going. Is there a need for a phase 4. I'll let you know when or if I get there.
In this post you can see a pic from 2010 to 2011. But the results in the 2011 pic only took about 12 weeks into phase 3. Ill have to find a pic from 2 years back. Just to prove what I looked like then. Stay tuned.
Monday, 12 December 2011
It's a Trap
I keep seeing people at the gym performing the old shrug incorrectly. Lucky for me I was informed of this easy mistake to make early in the game. You'll see it too if you aren't already doing it wrong.
Rolling your shoulders is not the correct way. Just up and down. There are so many websites that explain the reason for this http://www.exrx.net/Kinesiology/Errors.html but I can imagine the kind of damage you could cause once you start shrugging the big weights.
By the way the muscle is the trapezius, not the Delts or the Lats as I have ears them called before, don't be silly they are other muscles nearby, don't get caught in the trap!
Rolling your shoulders is not the correct way. Just up and down. There are so many websites that explain the reason for this http://www.exrx.net/Kinesiology/Errors.html but I can imagine the kind of damage you could cause once you start shrugging the big weights.
By the way the muscle is the trapezius, not the Delts or the Lats as I have ears them called before, don't be silly they are other muscles nearby, don't get caught in the trap!
Sunday, 11 December 2011
WoRk OUt Of tHe WeEK!
Looking for a quick work out that will rock your core and test your concentration?
This one comes courtesy of a workmate who saw it in a Peter Andre interview. So here is my take on it…
1. Lie down on a bench, preferably one that views a click, if your beginning place your hands overhead and grip the bench to steady yourself.
2. Now raise your legs together and bring it up just a smidge under 90 degrees and hold them there for 20 seconds.
3. Now lower the legs to about 45 degrees and repeat for another 20 sec.
4. Now lower the legs to almost straight out hovering just a little. Do this for 20 more seconds.
5. Start the process again for another minute.
Tips: focus on forcing your back onto the bench. This can only be done by locking your abs, and it will cause you to shake a little as you ROCK your core.
I use this during a daily work out as my set divider. So I'm always getting some ab workout into every routine. The work out is doing wonders for my "dick hips"..
This one comes courtesy of a workmate who saw it in a Peter Andre interview. So here is my take on it…
1. Lie down on a bench, preferably one that views a click, if your beginning place your hands overhead and grip the bench to steady yourself.
2. Now raise your legs together and bring it up just a smidge under 90 degrees and hold them there for 20 seconds.
3. Now lower the legs to about 45 degrees and repeat for another 20 sec.
4. Now lower the legs to almost straight out hovering just a little. Do this for 20 more seconds.
5. Start the process again for another minute.
Tips: focus on forcing your back onto the bench. This can only be done by locking your abs, and it will cause you to shake a little as you ROCK your core.
I use this during a daily work out as my set divider. So I'm always getting some ab workout into every routine. The work out is doing wonders for my "dick hips"..
Keeping motivated
Gotta be the hardest thing to do. Wether you wake up early to get that cardio in or gym after a long day at work. Your number one enemy is motivation.
What helps?
I have become gym addicted. So my motivation is seeing that I can actually change my body, being in control. But I love to zone out with my headphones in and music pumping.
Others like a training buddy or gyming in the group classes. But whatever you need to do, you have to get motivated from the start, and continue the motivation FOREVER!
What helps?
I have become gym addicted. So my motivation is seeing that I can actually change my body, being in control. But I love to zone out with my headphones in and music pumping.
Others like a training buddy or gyming in the group classes. But whatever you need to do, you have to get motivated from the start, and continue the motivation FOREVER!
Saturday, 10 December 2011
Protein Farts - Revised 27/9/14
Not sure exactly why, but the body seems to produce the most wickedly smelling farts when you consume large quantities of Protein especially whey powders. So be warned, if your going to get serious in your recovery, be it in large steaks for dinner or multiple supplemental shakes through the day, then be prepared to stink the place up a little!
A good source of protein is important to repair the muscle fibers you tear during a workout. And let's face it, gobbling down a dozen eggs doesn't seem that appealing...or does it? So I wont go preaching which brand is the best, because they are most likely all the same protein wise (within their sub groups WPI, weight gainers, shredding types etc.) but what ever you can afford or like the taste of, make sure you add it to your diet. It's a must if you are struggling to get your recovery levels of this macro on point.
There was a time that I once went without protein supplements, and from time to time I still do. But it doesn't matter where you get the intake from, it is guaranteed to up the smell factor.
TIP: Consume Greek yogurt to assist in the breakdown of all that goodness in your gut. The good bacteria has a way of neutralizing some of the potency, and HEY, Greek yogurt is good for you! if you can get your hands on it go for Mundella, it was tested, true story, and came up against others as having the most live cultures. http://novamagazine.com.au/article_archive/2008/08_11_probiotics.htm
A good source of protein is important to repair the muscle fibers you tear during a workout. And let's face it, gobbling down a dozen eggs doesn't seem that appealing...or does it? So I wont go preaching which brand is the best, because they are most likely all the same protein wise (within their sub groups WPI, weight gainers, shredding types etc.) but what ever you can afford or like the taste of, make sure you add it to your diet. It's a must if you are struggling to get your recovery levels of this macro on point.
There was a time that I once went without protein supplements, and from time to time I still do. But it doesn't matter where you get the intake from, it is guaranteed to up the smell factor.
TIP: Consume Greek yogurt to assist in the breakdown of all that goodness in your gut. The good bacteria has a way of neutralizing some of the potency, and HEY, Greek yogurt is good for you! if you can get your hands on it go for Mundella, it was tested, true story, and came up against others as having the most live cultures. http://novamagazine.com.au/article_archive/2008/08_11_probiotics.htm
First Blog
Who knows who might follow another fitness oriented blog these days? Only time will tell.
Welcome, and I hope I manage to entertain and excite your physical world and keep you from getting stale at the gym!
Welcome, and I hope I manage to entertain and excite your physical world and keep you from getting stale at the gym!
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