Asking Gym Questions Again!

[Lament]

Well your protein intake was low so you will pack.on some lean muscle. This is turn will burn more calories and yes as long as you are doing cardio for at least 30mins after weight training u will lose fat and pack on muscle. Dont expect miracles

Also dont train too much - do mon,tues take wednesday off thurs,fri,sat take sunday off. Ur body needs adequate rest to recover and grow.

Also dont bother with hundreds of supplements. All u need is a good protein(avoid these muscle builder or mass gainer stuff) just get a good whey. Biogen does an 3 kg iso whey for cheap and its far better than.usn or evox. And invest in fish oil and a good vitamin. I use animal pak its quite pricey works out R250 a month but u get every vitamin and mineral in good dosage and u will keep healthy.

Most people buy testo boosters or creatine or hgh supplements but if ur diet isnt spot on u can forget about it. Get ur diet right see results and then think about supplements other than listed above.

About trainer and nutritionist. U can pm me and i can assist u with nutrition and we can work on training regime

+1
isnt Biogen made by USN??
i would rahter recommend Basicsupplements, their Whey Isolate works out at about R160 per KG

Also OP
For very good advise, post on the www.anabolicsteroids.co.za forum, they are very helpfull, you can ask the admin to make contact with DJ, he is the local diet Guru. He can help you with a custom diet for your needs

 

[cerebus]

I'm not much good on the diet side; it's a major weakness of mine. But I can tell you on the exercise side you are doing far too many reps and too complicated a workout. 20 of anything is too much; there is almost no muscle impact happening. Your strength is going nowhere. You need to lift about 90% of your upper limit, no more than 10 times max. I doubt you'd even be able to do 2 reps of that the first time out.

Forget gimmicks and methods. Focus on much higher intensity, higher weight workouts that take less time. 30 minutes on the treadmill is also wasted time. 10-15 minutes is plenty. Start at speed 10 for 5 minutes, then 11, then 12 (or however you can manage). By the end you should be flat out sprinting, and when you stop you should feel like puking (you'll acclimatize to that). Mix free weights (barbells) with passive weights (like pullups). I think you might be under the impression that stamina is your goal; it isn't. All-body strength is. It's too easy to spend years in the gym without ever seeing an impact or 'clicking' on the way to make it work.

And, sorry, anabolic steroids and wheys and stuff; just put it aside for now, in my view. Pick it up again later maybe; when you are comfortable in how to get results and ready to move up to semi-professional level.

 

[fdkza]

+1
isnt Biogen made by USN??
i would rahter recommend Basicsupplements, their Whey Isolate works out at about R160 per KG

Also OP
For very good advise, post on the www.anabolicsteroids.co.za forum, they are very helpfull, you can ask the admin to make contact with DJ, he is the local diet Guru. He can help you with a custom diet for your needs

Yes biogen is made by usn My friend does nutrional value analysis and testing and we recently tested evox vs usn vs biogen and biogen came out tops. So for a starter whey I think its pretty decent. Its R499 for 3kg so a little bit more expensive than basic supplements but you have the convenience of picking it up whenever u want But if you have a photoshoot for the cover of mens health coming up maybe not the best choice - but to tone up and starter supplement i think its decent.

Ideally if u had the cash optimum nutrition gold or hydrowhey would be the choice Wink @ optimum nutrition for free sups

PS - for the love of god never buy the vanilla flavour of any supplement ever. This is unless you are a professional sword swallower with full control of your gag reflex

 

[Lament]

Yes biogen is made by usn My friend does nutrional value analysis and testing and we recently tested evox vs usn vs biogen and biogen came out tops. So for a starter whey I think its pretty decent. Its R499 for 3kg so a little bit more expensive than basic supplements but you have the convenience of picking it up whenever u want But if you have a photoshoot for the cover of mens health coming up maybe not the best choice - but to tone up and starter supplement i think its decent.

Ideally if u had the cash optimum nutrition gold or hydrowhey would be the choice Wink @ optimum nutrition for free sups

PS - for the love of god never buy the vanilla flavour of any supplement ever. This is unless you are a professional sword swallower with full control of your gag reflex

R499 is not bad at all, i'll have a look next time im going to Dischem

The thing to remember is Biogen is probably using Concentrate and not Isolate, Isolate being the Superior (and môre expensive) one, the down side is Basic Supplement's products are unflavored, so the flavoring cost you a extra few bucks.
Have you ever tried Pea Protein?? , I’ll gladly swop Vanilla Whey for my Pea Proteïen

If you want Optimum Nutrition quality, try BSSA, his isolate comes from Glanbia, same place ON receives their whey
http://www.bssa.biz/pBSWISOC/Whey-Protein-Isolate-Chocolate-1kg.aspx
Just email before placing order....

 

[InSanity]

R499 is not bad at all, i'll have a look next time im going to Dischem

The thing to remember is Biogen is probably using Concentrate and not Isolate, Isolate being the Superior (and môre expensive) one, the down side is Basic Supplement's products are unflavored, so the flavoring cost you a extra few bucks.
Have you ever tried Pea Protein?? , I’ll gladly swop Vanilla Whey for my Pea Proteïen

If you want Optimum Nutrition quality, try BSSA, his isolate comes from Glanbia, same place ON receives their whey
http://www.bssa.biz/pBSWISOC/Whey-Protein-Isolate-Chocolate-1kg.aspx
Just email before placing order....

IS ON good im sure there a supplier in my office park

 

[fdkza]

R499 is not bad at all, i'll have a look next time im going to Dischem

The thing to remember is Biogen is probably using Concentrate and not Isolate, Isolate being the Superior (and môre expensive) one, the down side is Basic Supplement's products are unflavored, so the flavoring cost you a extra few bucks.
Have you ever tried Pea Protein?? , I’ll gladly swop Vanilla Whey for my Pea Proteïen

If you want Optimum Nutrition quality, try BSSA, his isolate comes from Glanbia, same place ON receives their whey
http://www.bssa.biz/pBSWISOC/Whey-Protein-Isolate-Chocolate-1kg.aspx
Just email before placing order....

The biogen whey contains hydrosolate,isolate and concentrate. So u got all three going on there. But i agree that 50% is probably concentrate since hydrosolate is veeeeeeery expensive.

Pea protein i can only imagine........And cant even begin to think what u can add to it to make it taste better lol

Thx for the bssa link! They got some business heading their way cause R800 + for 2kg of whey starts to get a little pricey!

 

[fdkza]

IS ON good im sure there a supplier in my office park

Yes they are right up there in quality and reviews and their whey won like supplement of the year many many times over. But watch out they can be a little pricey.

I love their Glycomaize for post workout recovery. Its amazing!

 

[InSanity]

Yes they are right up there in quality and reviews and their whey won like supplement of the year many many times over. But watch out they can be a little pricey.

I love their Glycomaize for post workout recovery. Its amazing!

better then pure glutamine ?

 

[Lament]

better then pure glutamine ?

There is actually no scientific evidence that Glutamine really works.....
I still use it though

 

[fdkza]

There is actually no scientific evidence that Glutamine really works.....
I still use it though

Yeah glutamine is a different kind of beast. My post workout shake contains whey glycomaize 5grams glutamine 5grams bcaas and 5grams creatine monohydrate.

Thats all monohydrate my body can handle cause any more i retain water like a portapool. Plus u only need 2g a day.

I also take glutamine and bcaas with slow release protein before bed.

 

[Lament]

Yeah glutamine is a different kind of beast. My post workout shake contains whey glycomaize 5grams glutamine 5grams bcaas and 5grams creatine monohydrate.

Thats all monohydrate my body can handle cause any more i retain water like a portapool. Plus u only need 2g a day.

I also take glutamine and bcaas with slow release protein before bed.

I used to use BCAA, but it’s to bloody expensive, and it tastes like crap.
If i understand correctly, your whey proteïen should already contain all your animo acids, so i don’t really see whey i have to take them separately....

Creatine Monohydrate i eat like sweets , besides whey it’s the only supplement i can confess to really working....

Besides this i take Zinc, VitB, Multi Vit, DAA and L-Carnatine in the mornings

Pre-workout
5g Creatine, handful of peanuts, mixed with oats and raisons

Post
5g Creatine, 5g Glutamine (if i have) directly after workout. Chicken breast + whey about 30 minutes after workout.

 

[KevRSA]

I'm not much good on the diet side; it's a major weakness of mine. But I can tell you on the exercise side you are doing far too many reps and too complicated a workout. 20 of anything is too much; there is almost no muscle impact happening. Your strength is going nowhere. You need to lift about 90% of your upper limit, no more than 10 times max. I doubt you'd even be able to do 2 reps of that the first time out.

Forget gimmicks and methods. Focus on much higher intensity, higher weight workouts that take less time. 30 minutes on the treadmill is also wasted time. 10-15 minutes is plenty. Start at speed 10 for 5 minutes, then 11, then 12 (or however you can manage). By the end you should be flat out sprinting, and when you stop you should feel like puking (you'll acclimatize to that). Mix free weights (barbells) with passive weights (like pullups). I think you might be under the impression that stamina is your goal; it isn't. All-body strength is. It's too easy to spend years in the gym without ever seeing an impact or 'clicking' on the way to make it work.

And, sorry, anabolic steroids and wheys and stuff; just put it aside for now, in my view. Pick it up again later maybe; when you are comfortable in how to get results and ready to move up to semi-professional level.

Sorry for the n00bness but what are free weights

Yes biogen is made by usn My friend does nutrional value analysis and testing and we recently tested evox vs usn vs biogen and biogen came out tops. So for a starter whey I think its pretty decent. Its R499 for 3kg so a little bit more expensive than basic supplements but you have the convenience of picking it up whenever u want But if you have a photoshoot for the cover of mens health coming up maybe not the best choice - but to tone up and starter supplement i think its decent.

Ideally if u had the cash optimum nutrition gold or hydrowhey would be the choice Wink @ optimum nutrition for free sups

PS - for the love of god never buy the vanilla flavour of any supplement ever. This is unless you are a professional sword swallower with full control of your gag reflex

Okay so biogen is tops? when would be a good time to take the whey protein? before my gym session?

I've had weight loss shakes in Vanilla, I don't even think Fear Factor contestants could stomach them

 

[Lament]

Sorry for the n00bness but what are free weights



Okay so biogen is tops? when would be a good time to take the whey protein? before my gym session?

I've had weight loss shakes in Vanilla, I don't even think Fear Factor contestants could stomach them

Here is one of the diets i followed

MEAL 1:
1 Egg
5 Egg whites
1/2 cup oats
150G fish

MEAL 2:
1 serving whey

MEAL 3:
2 tins Tuna
1 cup veg
1/2 cup bulgar wheat

MEAL 4: PRE WORK OUT
1 serving whey with 250ml water + Oats

Meal 5: Post workout
Whey + Dextrose

MEAL 6:
2 cups of veg
250 G chicken breast + White rice

MEAL7:
120 G Beef/chic/fish
2 Eggs
4 egg whites


It was for building lean mass


Purely for weight loss i followed this one
Meal 1 - 50g oats, 5g coconut oil, 15g peanut butter, 5g glutamine, 5g creatine

Meal 2 - 50g whey + Nutts

Meal 3 – Tuna + Veg

Meal 4 – pre- Oats + Raisons, 50g whey

Meal 5 - post-workout 50g dextrose, 50g whey, 5g glutamine, 5g creatine

Meal 6 - 2 chicken breasts plus broccoli

Meal 7 - 50g whey + Peanut butter

But like i said, you have to get in contact with DJ, everyone's body is diffrent and needs a custom diet, he will assist you with your diet, when to take whey, setting goals and all those stuff ;-)

 

[fdkza]

Sorry for the n00bness but what are free weights



Okay so biogen is tops? when would be a good time to take the whey protein? before my gym session?

I've had weight loss shakes in Vanilla, I don't even think Fear Factor contestants could stomach them

Free weights are weights that are not machine based. For instance dumbbells,barbells, kettle bells.

I would go for the biogen if i were you

Best time to have whey - One to one 1/2 scoop when u wake up then go for that oats. And immediately after your gym session.

Secondly and now I am going to make myself very unpopular(let the flaming begin). I think high reps are perfect for toning and cutting. 15-20 reps is what u are going for. Many studies prove that high reps with low weights increases muscle mass as well. The reason being with high reps ur working the muscle longer and ur protein synthesis will increase. Low reps with heavy weights ur more than likely to slack off on form on ur last sets. Personally I had increased my bench by doing 2 months of high reps. IT helped alot with endurance and i didnt lose any maximum bench press infact it increased.

In saying that everyone responds different. For someone that isnt an advanced lifter I would recommend High reps for a couple of months and switch to low reps. Keep ur body guessing! Most important is form. Dont be a hero in the gym with heavy weights and dont worry about the guy next to u. The best workout routine is the one that keeps u injury free!

On a lighter note.......

Since its january and there is a whole flock of newbies with new years resolutions coming in I witnessed a muscle team in virgin active the other day The guy was benchpressing a 100kg with his "spotter". But his form was so bad it was more like a back and shoulder 10cm press with his spotter deadlifting like a legend. If only i had a hidden camera that **** would go to youtube

 

[Tinuva]

Free weights are weights that are not machine based. For instance dumbbells,barbells, kettle bells.

I would go for the biogen if i were you

Best time to have whey - One to one 1/2 scoop when u wake up then go for that oats. And immediately after your gym session.

Secondly and now I am going to make myself very unpopular(let the flaming begin). I think high reps are perfect for toning and cutting. 15-20 reps is what u are going for. Many studies prove that high reps with low weights increases muscle mass as well. The reason being with high reps ur working the muscle longer and ur protein synthesis will increase. Low reps with heavy weights ur more than likely to slack off on form on ur last sets. Personally I had increased my bench by doing 2 months of high reps. IT helped alot with endurance and i didnt lose any maximum bench press infact it increased.

In saying that everyone responds different. For someone that isnt an advanced lifter I would recommend High reps for a couple of months and switch to low reps. Keep ur body guessing! Most important is form. Dont be a hero in the gym with heavy weights and dont worry about the guy next to u. The best workout routine is the one that keeps u injury free!

On a lighter note.......

Since its january and there is a whole flock of newbies with new years resolutions coming in I witnessed a muscle team in virgin active the other day The guy was benchpressing a 100kg with his "spotter". But his form was so bad it was more like a back and shoulder 10cm press with his spotter deadlifting like a legend. If only i had a hidden camera that **** would go to youtube

Look, high reps and low reps have both their place, but you need to know when to use them. As a starter, start out with a low rep strength based program. Once you have your initial strength built, you can change over to any program of your liking, including those with high reps, if that is what you fancy. But, saying 20 reps is great when the guy hasn't even done a proper beginners program, is not a great start.

I saw a link thrown around here now 2 times, which explains this, which is a good read even though it is now 2 years old:
http://archive.mensjournal.com/everything-you-know-about-fitness-is-a-lie/

100kg bench press is not unheard off...but yeah the spotter doing dead-lifts? I don't even know how, probably closer to barbell rows but anyways, sounds awful.

I personally, weigh close to 70kg and is working my way up to 100kg bench press, currently at 95kg, but definitely not with high reps like you. In the past I had a gym buddy, but he has since stopped going to gym and found other interests in life, rather excuses if you ask me, so I had to learn now to also unrack this weight myself and do the exercise safely, since Virgin Active just have flat benches, not actual cages where you can set safety pins. It has happened in the past where I unracked a weight, let it down all the way to my chest and then end up not having the energy or strength to push it back up. Even so, I have never hurt myself doing bench press's, or squats, or deadlifts which prevented me from going back the next day. I prefer strength over bulking like a hulk.

 

[semaj]

Follow THIS program exactly and you will get the results that you want.

 

[KevRSA]

Follow THIS program exactly and you will get the results that you want.

OK!! This is brilliant It tells you how to do everything!!! and It is so popular, yet I have never seen it!! WHat do you guys think?

 

[cerebus]

OK!! This is brilliant It tells you how to do everything!!! and It is so popular, yet I have never seen it!! WHat do you guys think?

I'm not going to watch the whole thing now; what's it based on?

 

[Lament]

Have a look here, interesting read regarding diffrent kind of whey proteins

http://www.anabolicsteroids.co.za/forum/9-supplements/121398-most-sa-supp-companies-are-ripping-u-off-on-whey

 

[fdkza]

It looks pretty decent

Lot of cardio mixed reps drop sets etc etc. Different exercises week by week while keeping the compounds.

Should be good to follow the program!

I just noticed 2 brutal leg sessions in one week.......Goodluck your going to walking around like an ostrich/cowboy that week!