The Bodybuilders Thread: Circuit II

EliteOp said:
100% with you on this one mate. I aim for 7 but average about 5 and a half unfortunately. The days I get 6+ I train better/harder, thus better gains.
Not that I'm into building muscle specifically though, but general mind set, energy and endurance levels are way better in any case.
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I think everyone would agree, and obviously I'd love to get 8 hours of sleep every night and still do everything else that I need to to reach my BBing goals, but sometimes you have to make some sacrifices.

My original post regarding my schedule and timetable was aimed at Random Hero's never ending excuses as to why he can't put in the work or effort needed to reach his goals. He isn't even putting in 20% of what's needed, so complaining about not having enough time to cook or eat an extra meal just doesn't make sense.
 
Eedubz said:
I think everyone would agree, and obviously I'd love to get 8 hours of sleep every night and still do everything else that I need to to reach my BBing goals, but sometimes you have to make some sacrifices.

My original post regarding my schedule and timetable was aimed at Random Hero's never ending excuses as to why he can't put in the work or effort needed to reach his goals. He isn't even putting in 20% of what's needed, so complaining about not having enough time to cook or eat an extra meal just doesn't make sense.
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Oh yeah I'm not even referring to someone making an excuse or not willing to sacrifice certain aspects of heir lives etc.
Just confirming the fact that from my experience, sleep/rest is crucial for both gains and performance.
 
Eedubz said:
I think everyone would agree, and obviously I'd love to get 8 hours of sleep every night and still do everything else that I need to to reach my BBing goals, but sometimes you have to make some sacrifices.

My original post regarding my schedule and timetable was aimed at Random Hero's never ending excuses as to why he can't put in the work or effort needed to reach his goals. He isn't even putting in 20% of what's needed, so complaining about not having enough time to cook or eat an extra meal just doesn't make sense.
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I am not in disagreement, hence why I prefaced my post with "not trying to justify excuses", but sometimes sacrificing a meal in order to get more sleep may be more beneficial, but that depends entirely on the person and/or their diet.

I've also noticed a correlation between my exercise intensity/frequency, and the amount of sleep I need. Apparently the more you exercise the less sleep you need, but I call bullschit on that. This is purely anecdotal though.
 
CarsinemiA said:
I am not in disagreement, hence why I prefaced my post with "not trying to justify excuses", but sometimes sacrificing a meal in order to get more sleep may be more beneficial, but that depends entirely on the person and/or their diet.

I've also noticed a correlation between my exercise intensity/frequency, and the amount of sleep I need. Apparently the more you exercise the less sleep you need, but I call bullschit on that. This is purely anecdotal though.
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I find that the more I train, the more I need to sleep. I battle to keep awake past 10pm most nights, especially after a day with two high intensity sessions. I can easily sleep 9 hours a night, and feel great the next morning. And I used to be a night-owl (used to go to bed at 1am and be up at 6am for decades). Some pro athletes sleep 12 hours a night. I imagine this all comes down to genetics (which determine the rate of recovery).

https://www.fastcodesign.com/1663723/infographic-of-the-day-why-pro-athletes-sleep-12-hours-a-day

For interest sake, lack of sleep does have the following impact on performance:

Cardiovascular performance. Cumulative sleep deprivation has been shown to reduce cardiovascular performance by 11%. So how much sleep do you have to miss before this begins to happen? Studies have shown that 30-36 hours of sleep deprivation can result in a loss of performance. If an athlete needs eight hours’ sleep yet only gets six, he/she will accumulate enough sleep debt in 15 days to significantly reduce their cardiovascular performance. Think about an athlete cramming for exams late into the night and getting up for an early morning training session. In just over two weeks his/her athletic performance could be impaired.

Information processing. During sleep our brain has a chance to sort, prioritise and file all the information we have taken in during the day. Mental functioning decreases nearly twice as rapidly as physical performance, so your athlete may feel physically fit but chances are he/she can’t recall the tactical information you gave them yesterday during practice, and they will struggle to make effective decisions during a match or event.

Emotional stability. Even minimal levels of sleep loss result in an increased perception of effort. Your athlete will feel more fatigued, his/her mood will have dropped and clearly they will not be in the type of mental state needed for a top performance.
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Even under sleeping by an hour or two per night does have an impact. I also would be very wary of lifting heavy weights if my reaction times or slow, or if I am making questionable decisions.
 
CarsinemiA said:
but sometimes sacrificing a meal in order to get more sleep may be more beneficial
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When you're trying to hit a certain number of cals per day in order to grow, no amount of sleep is going to make up for the calories you're missing if you replace a meal with an hour of extra sleep.
 
So im sure this has been asked but i ran a few searches and cant find an answer. I went to a pharmacy yesterday and picked up a bottle of Glutamine, cant remember the brand, some fancy looking thing. It cost around R240 for a 130g bottle. I then went to Clicks and they had USN R164 for 2x 200g tubs promo. Even if it was just one tub it would have been way cheaper. Both the one I bought and the USN claim to contain just pharmaceutical grade Glutamine.
My question is, is Glutamine one of those products that you can buy just about (within reason) and brand and you will get the same product. Or is there definitely better quality between brands?
 
Yeah seems like you got ripped off big time.

I don't use Glutamine myself so don't really know what the exact going rates are, but I've definitely seen it go much cheaper everywhere else.
 
I think if your diet is good most of these sups are a waste of time and money.

Creatine being one of the few to show real benefits because it has been studied so extensively.

I personally only use Creatine and then Vitamin D, Magnesium and Fish Oil sups.

And then obviously whey on days I don't hit my protein macros with whole foods.
 
APoc184 said:
I think if your diet is good most of these sups are a waste of time and money.

Creatine being one of the few to show real benefits because it has been studied so extensively.

I personally only use Creatine and then Vitamin D, Magnesium and Fish Oil sups.

And then obviously whey on days I don't hit my protein macros with whole foods.
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I'm starting to reduce my whey intake and I'm also trying to get my macros in with whole foods, but it's really tough... and expensive.
 
What's a a good supplement or drink to keep muscle cramps at bay? For some reason I can't cycle very long or do too much bicep work before it starts to feel like the muscles want to cramp. Or is this due to a lack of stretching or something?
 
StrontiumDog said:
What's a a good supplement or drink to keep muscle cramps at bay? For some reason I can't cycle very long or do too much bicep work before it starts to feel like the muscles want to cramp. Or is this due to a lack of stretching or something?
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IIRC cramps can be combated with potassium. Eat more bananas and look for a potassium supp. But do google it first - I'm speaking off the top of my head here.
Talking about cycling, I really need to get on the vietsicle myself!
 
Years or so ago when I was still using a pre workout. Specifically Nutritech Vaso or something.

The pump in my back and forearms would be so bad that they started cramping up.

Guy at the chrome shop advised to supplement with Taurine. They had a product that combined glutamine and taurine so I used that.

Seemed to work. But I had to take like double the recommended dosage.

Unfortunately I never did any of my own research as to why it might work. And if it was perhaps the glutamine instead of the taurine doing the trick. So completely anecdotal here.

Just something you can explore and do some reading on perhaps.

I dropped all pre workout a few weeks later and the insane pumps also went away. Along with some other sides like headaches and insomnia.
 
^^ Thanks guys, will try eating bananas before workouts, also will lookout for a good electrolyte type drink. Will try to remember to look into the taurine+glutamine supps...

http://www.supplementssa.com/content/glutamine-taurine
Studies have shown that intense exercise significantly lowers muscle Taurine levels and that consuming a serving of Taurine during exercise can counter the loss and improve work capacity. Taurine supplementation improved recovery and reduced muscle fatigue making it a potential natural performance enhancer. Glutamine is the most abundant free amino acid in muscle tissue. It is a nonessential amino acid that can be produced by the body under normal conditions. However, under periods of stress, such as intense exercise, the body may have an increased demand. Supplementation with L-Glutamine may be an effective way to support sufficient glutamine levels, which may aid in recovery and recuperation.

SUGGESTED USE
Mix one or two rounded teaspoons (5 or 10 grams) with one glass of water or juice. Can use more than once daily. Particularly beneficial straight after training sessions. A combination of SUPPLEMENTS SA GLUTAMINE/TAURINE, CREATINE and PURE WHEY after training is a potent growth and repair cocktail.
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