PM'd Ondier and had an almost immediate response, the Whey Calcium Caseinate is unflavored as well and the delivery issues are fixed. BSSA has a new customer.
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Question of the Day: What is the ultimate French toast topping?
The Bodybuilders Thread!
- Thread starter Tamerlane
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PM'd Ondier and had an almost immediate response, the Whey Calcium Caseinate is unflavored as well and the delivery issues are fixed. BSSA has a new customer.
Orihalcon
Expert Member
It is all goal dependant to be honest. Speaking from my own experience and that of others and reading a lot of articles I've found the following to be true for me.
Restricting my calories to cut while maintaining a macro split of 50/35/15 between proteins/carbs/fats has not given me the great results I see on a 45/10/45 split. My body loves carbs...cutting them a lot gives me great fat loss ability. Other people can take carbs and still cut quite easily.
When it comes to building and putting on mass the one thing I've always seen in eating plans are carbs from sweet potato, oats, raisins, brown rice, and fibrous veggies (all things green).
A very popular pre-workout meal is oats with raisins. Oats has a low GI, raising blood sugar over a long time continuously providing glycogen replenishment during training while raisins are a complex fast active sugary carb for quick elevation and energy release. This type of meal really helps you with sustained output.
During workout I'd stick with BCAA's only...if anything other than pure water. The effectiveness of a good intra workout is debatable, but most opt for BCAA's.
Post workout you'd want to get in a quality whey protein and simple carb for fast insulin spike to drive aminos and nutrients back into the muscle which has been depleted of glycogen.
Now the points that OMB and DJ... raised are true and valid. You don't need carbs to build muscle. You also don't need it as an energy source for training. Dr Attia's articles and scientific studies support this.
However while you can do without it, using the right carbs sure as hell gives a better and more efficient result. Insulin spikes post workout as an example. Sure you don't need to spike it to replenish your glycogen - the body has other transport chemicals available, however they are not as efficient and effective as insulin. And that is what we are after being into bodybuilding. The best and most effective and efficient method of making solid gains.
For bodybuilding, muscle building, putting on mass etc incorporating the right kind of carb will give greater results than not having them in your diet. Look at the meal plans of top physique athletes and competitors. They all share the same similar carb sources more often than not.
Orihalcon
Expert Member
Sensorei
Executive Member
Very glad! Yup. They all sorted now. Damn fast turn around time
But a pity their prices are not so competitive anymore.
Orihalcon
Expert Member
Archer
Honorary Master
Options for benching when your gym partner abandons you? Apart from the obvious ask the gym staff to help, but I hardly see them.
Know your limit - I seldom have a partner these days. I have yet to get stuck.
Did come close the other day though on incline.
but that was a first, and I'd just cut calories, so what I thought I had left, I didn't.Otherwise, just ask someone standing around looking like they doing ****all, the other person should be there only to assist when you're not going to make it, not deadlift the weight off of you with each rep*.
Use dumbbells instead of a barbell when you're alone
Archer
Honorary Master
Listened to xrapidx, went for the barbell, and managed to finally beat the weight I was stuck at, even without my slacker partner So I'm really impressed with myself
So I'm really impressed with myselfI have issues getting them up without a partner, once they up they're fine - old shoulder injury . Although I found a nice video on the net about it, which helped add another 16kg by myself.
Listened to xrapidx, went for the barbell, and managed to finally beat the weight I was stuck at, even without my slacker partner
Congrats - which part though, knowing your limit, or asking someone standing around
Archer
Honorary Master
Congrats - which part though, knowing your limit, or asking someone standing around
Knowing my limit
InternetSwag
Expert Member
So I lost just over 4kg's since my injury 50 odd days ago, ironically it was from lack of training and severe lack of eating. So it's definitely not fat loss. Hell it's probably mostly muscle glycogen and water weight.
Only recently started getting back into training (lower body of course) and it's really been helping me retain my sanity. Been working my calves pretty hard and did a nice uphill hike in Newlands Forest. Think I can make some calf gains soon.
Hike in Newlands pic -
Update on my injury, I sadly saw a doctor in the middle of nowhere, who admittedly doesn't know much about rugby/powerlifting/bodybuilding injuries. It's "assumed" I have a pinched Radial Nerve and a Grade 1 sprained wrist. I was given a set of rehabilitating exercises which I could have googled in 5 minutes and told to take 8-12 weeks off. I made my wrist worse by not waiting long enough to heal and if I had just taken a clean 8 week break I would be far better off now, but I was stubborn. I was told I could get an MRI at extra cost - didn't know MRI's could show nerve damage.
But honestly, I am not so sure about my diagnosis -_-
I'll probably never attempt a 1RM ever again though. I'll limit it to heavy triples and that's it.
Now it's just focusing on the road forward.
Only recently started getting back into training (lower body of course) and it's really been helping me retain my sanity. Been working my calves pretty hard and did a nice uphill hike in Newlands Forest. Think I can make some calf gains soon.
Hike in Newlands pic
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Update on my injury, I sadly saw a doctor in the middle of nowhere, who admittedly doesn't know much about rugby/powerlifting/bodybuilding injuries. It's "assumed" I have a pinched Radial Nerve and a Grade 1 sprained wrist. I was given a set of rehabilitating exercises which I could have googled in 5 minutes and told to take 8-12 weeks off. I made my wrist worse by not waiting long enough to heal and if I had just taken a clean 8 week break I would be far better off now, but I was stubborn. I was told I could get an MRI at extra cost - didn't know MRI's could show nerve damage.
But honestly, I am not so sure about my diagnosis -_-
I'll probably never attempt a 1RM ever again though. I'll limit it to heavy triples and that's it.
Now it's just focusing on the road forward.
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Tinuva
The Magician
So I lost just over 4kg's since my injury 50 odd days ago, ironically it was from lack of training and severe lack of eating. So it's definitely not fat loss. Hell it's probably mostly muscle glycogen and water weight.
Only recently started getting back into training (lower body of course) and it's really been helping me retain my sanity. Been working my calves pretty hard and did a nice uphill hike in Newlands Forest. Think I can make some calf gains soon.
Hike in Newlands pic
Update on my injury, I sadly saw a doctor in the middle of nowhere, who admittedly doesn't know much about rugby/powerlifting/bodybuilding injuries. It's "assumed" I have a pinched Radial Nerve and a Grade 1 sprained wrist. I was given a set of rehabilitating exercises which I could have googled in 5 minutes and told to take 8-12 weeks off. I made my wrist worse by not waiting long enough to heal and if I had just taken a clean 8 week break I would be far better off now, but I was stubborn. I was told I could get an MRI at extra cost - didn't know MRI's could show nerve damage.
But honestly, I am not so sure about my diagnosis -_-
I'll probably never attempt a 1RM ever again though. I'll limit it to heavy triples and that's it.
Now it's just focusing on the road forward.
Hectic, sorry to hear, I must have !missed the post where you said you hurt yourself. On what exercise was it?
InternetSwag
Expert Member
If I really had to blame one exercise, I'd be lying, but I'd say Heavy Flat BB Bench Pressing contributed the most.
It didn't happen at once per say, like dropping the bar on your chest or something similar to that. It was more pushing myself harder than I should have and letting my form slip because of stubborness and refusing to lower the weight. After my initial strength loss on my cut, I did a recomp and forced myself to lift the same weight. Got a niggle or two in my connective tissue, didn't stop, in fact I upped my frequency of training. At one point I was training chest heavy twice a day and doing push ups the following day - which is fine, but not when you let your form falter and you're injured.
It's like having a bruise on your arm and instead of letting it heal you keep hitting that spot.
I eventually got all kinds of pain in my left arm, which in my stubborness I refused to let heal or even care about it, well my body forced me to stop when my elbow, tricep and wrist went 'nope'.
So... I guess that techinically makes it an overuse injury? Lol.
But yeah, as it stands I have loss of sensation in my left hand at times and I can't even do missionary position without a sharp pain shooting in the wrist (too much info?).
As it stands the only exercises I can do are;
no benching at all, not even the bar, in fact just bending my wrist in that position for benching, overhand, suicide grip or any other alteration still hurts.
only hammer curls atm, most supination of the wrist hurts like hell
I can do very very light Incline DB Bench. Sadly I was pushing 35's before I hurt myself and I really loved that.
Maybe I can do back, have not tried since.
I can't do tricep extentions properly, the curling motion of the handle hurts.
Eh, wall of text, gonna stop here before this becomes a social media post.
So I lost just over 4kg's since my injury 50 odd days ago, ironically it was from lack of training and severe lack of eating. So it's definitely not fat loss. Hell it's probably mostly muscle glycogen and water weight.
Only recently started getting back into training (lower body of course) and it's really been helping me retain my sanity. Been working my calves pretty hard and did a nice uphill hike in Newlands Forest. Think I can make some calf gains soon.
Hike in Newlands pic
Update on my injury, I sadly saw a doctor in the middle of nowhere, who admittedly doesn't know much about rugby/powerlifting/bodybuilding injuries. It's "assumed" I have a pinched Radial Nerve and a Grade 1 sprained wrist. I was given a set of rehabilitating exercises which I could have googled in 5 minutes and told to take 8-12 weeks off. I made my wrist worse by not waiting long enough to heal and if I had just taken a clean 8 week break I would be far better off now, but I was stubborn. I was told I could get an MRI at extra cost - didn't know MRI's could show nerve damage.
But honestly, I am not so sure about my diagnosis -_-
I'll probably never attempt a 1RM ever again though. I'll limit it to heavy triples and that's it.
Now it's just focusing on the road forward.
Hurt my wrist on trying to bench 100kg last year October and all pushing exercises where out, I could only manage pulling exercises like rows and pull-ups etc.
Luckily Xmas was around the corner so managed to rest fully for 4 weeks.
InternetSwag
Expert Member
Did your wrist hurt during menial tasks? Sometimes I can't even unscrew a lid or hold something tightly or my wrist will hurt after a long gaming session.
Did you heal fully in those 4 weeks? I hope I can heal as fast
Orihalcon
Expert Member
Since it seems there seems to a few wrist related injuries from BB benching, here is a tip.
When you grip the bar, don't let it rest in the middle of the palm pushing the back on top of the wrist! This puts crazy pressure on the joint and you asking for an injury.
Don't use a suicide grip if you prone to wrist injuries. Rather wrap thump around the bar and keep the wrist straight. It might feel as if the bar will slide out of your hand...it won't...and it sits tight like that. This way your hand, wrist and forearm are all in line when you bench. ZERO pain like this.
Here are two great pics showing the form to use to minimize pain;
Left side = WRONG. Right side correct. Make sure your knuckles are on the side of the bar and NOT under it! I've saved my wrist from tons of pain by making this little adjustment.
When you grip the bar, don't let it rest in the middle of the palm pushing the back on top of the wrist! This puts crazy pressure on the joint and you asking for an injury.
Don't use a suicide grip if you prone to wrist injuries. Rather wrap thump around the bar and keep the wrist straight. It might feel as if the bar will slide out of your hand...it won't...and it sits tight like that. This way your hand, wrist and forearm are all in line when you bench. ZERO pain like this.
Here are two great pics showing the form to use to minimize pain;
Left side = WRONG. Right side correct. Make sure your knuckles are on the side of the bar and NOT under it! I've saved my wrist from tons of pain by making this little adjustment.
InternetSwag
Expert Member
Great advice, I do use the 'straight' wrist grip, albeit I will admit my form has faltered more than once to get that last rep, hence my current condition >_>
Did your wrist hurt during menial tasks? Sometimes I can't even unscrew a lid or hold something tightly or my wrist will hurt after a long gaming session.
Did you heal fully in those 4 weeks? I hope I can heal as fast
Yip, struggled with everything especially if I applied downward pressure on the wrist then it hurt like a mother.
Was concerned in January but it healed fine with rest , spent 24/7 with my sons on the beach and all over and just avoided using that wrist.
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