Nutrition Question

[BigTex]

I was under the impression that creatine just increased water retention?

One of the effects of high doses of creatine is to increase the water retention in muscles, yes. But that is not only thing it does. There's quite alot of research out there about what it does. One of the main things is to increase the rate of skeletal muscle growth and increase the brains abiltiy to remember things. The memory increasing effects are quite interesting, there was a more recent study done with vegetarians taking mild doses, the memory gains were incredible. It's a wonderful little amino acid .

Don't really want to put creatine into my body. I'd rather do this in a more natural way, although I do take a multi which includes about 150 mg of amino acids two being taurine and gluatamine.

Your going to be hard pressed to find a whey mix without it in there.

You'll be suprised at how much faster your recovery times are when using glutamine and tuarine.

1 To decrease body fat you need to consume less calories then you use.
2 To increase muscle mass you need to work the muscles and eat protein and carbs and some fats (omega-3s) to help build the muscle.

Beautiful advice, you cannot bulk when you are minimizing. Only difference I'd say is while minimizing is to stick to power lifting, not going all the way down to endurance lifting and lots of cardio.

When bulking try to take in around 20-30% protien in every meal. You'll add alot of weight but your going to be adding loads of muscle and ramping your metabolism up. So burning off the excess fat will be much simpler. When minimizing don't go crazy, cut just below what you need, your not trying to starve yourself.

So what's the deal if you work out but don't take in enough protein and/or calories?

Pain, lots and lots of pain. Not to mention your body will burn muscle before fat. Going on an anorexic binge is a good way to add more to your overall body fat % and lose tons of your strength and mass.

As a side note alot of problems with having a defined 6 pack can be caused by a high sodium diet. You may try cuting down on the salt a bit, should decrease the amount of excess water in your system and help to define your muscles more.

[Strike For The South]

BigTex I dunno what youre buying but whey shouldnt have creatine in it

Ice what does your routinge look likke?

[Vladimir]

BigTex I dunno what youre buying but whey shouldnt have creatine in it

Ice what does your routinge look likke?

Routinge.


Here you go: http://www.mozilla.com/en-US/firefox...FSIwlgodTFVkGA

[Ice]

BigTex I dunno what youre buying but whey shouldnt have creatine in it

Ice what does your routinge look likke?

3x 10 reps

One day
Bench Press
Isolateral Incline Press
Cable Cross
Shoulder Excercise
Shoulder Exercise
Triceps curls on machine
Decline situps with weight
Sometimes run 1.5 miles after

3x 10 reps
Pullups
Lower Back
Isolateral Back Exercise
Bicep Curls with Bar
Decline Situps
Sometimes run 1.5 miles after

I don't remember the names of the exercises.

Edit: Added Tris.

[BigTex]

No tricep or leg work ice?

[Ice]

No tricep or leg work ice?

I forgot about Triceps. Yes I do them.

I don't do leg, though. I know I should, but I just can't motivated to do them.

[Papewaio]

Okay your legs are about half your total body mass. The rest of your body has internal organs brain, kidney, lungs, heart etc.

The legs on the other hand are bone, tendons and muscle. Your legs can generate roughly 5 times as much force as your arms. Another way to think about that is for 20% of the effort you can get the same gain through your legs. To easily get lean you need to include your legs. You can put on 5 kilos of muscle on your legs as easily as putting 1 kg on your arms. That muscle will then chew through fat on your body.

[Strike For The South]

3x 10 reps

One day
Bench Press
Isolateral Incline Press
Cable Cross
Shoulder Excercise
Shoulder Exercise
Triceps curls on machine
Decline situps with weight
Sometimes run 1.5 miles after

3x 10 reps
Pullups
Lower Back
Isolateral Back Exercise
Bicep Curls with Bar
Decline Situps
Sometimes run 1.5 miles after

I don't remember the names of the exercises.

Edit: Added Tris.

This routine makes baby jesus cry. Im dead tired right now but ill help tmrw.

I don't do leg, though. I know I should, but I just can't motivated to do them

Youre fixin to get motivated

[Beirut]

Pain, lots and lots of pain. Not to mention your body will burn muscle before fat. Going on an anorexic binge is a good way to add more to your overall body fat % and lose tons of your strength and mass.

Good Lord, I'm not on an anorexic binge, it's just that sometimes I realize I haven't eaten much other than fish, rice, and veggies for days and have done a lot of physical work. I'm still in winter weight mode, so I have a few to lose, but I'm not always sure what the best intake is. For what it's worth, I do eat very good quality food. Everything (almost) is whole grain, bio, low fat, low sugar, low salt. Lots of sardines, brown basmati rice, hummus, fruit, veggies, yaddah-yaddah. But this doesn't mean a lot of (enough?) calories sometimes.

[Vladimir]

Good Lord, I'm not on an anorexic binge, it's just that sometimes I realize I haven't eaten much other than fish, rice, and veggies for days and have done a lot of physical work. I'm still in winter weight mode, so I have a few to lose, but I'm not always sure what the best intake is. For what it's worth, I do eat very good quality food. Everything (almost) is whole grain, bio, low fat, low sugar, low salt. Lots of sardines, brown basmati rice, hummus, fruit, veggies, yaddah-yaddah. But this doesn't mean a lot of (enough?) calories sometimes.

Well Mr. Survivorman (a Canadian) says you'll burn fat first. The guy usually starves for a week while burning about 5,000 calories a day.

[SwordsMaster]

Well, you see, he burns fat, because he uses the muscle. Muscle gain+muscle loss = net musle stays the same. Fat however he doesn't recover.

Don't worry Beirut, fish is an excellend source of protein and fatty acids, so don't worry too much aboutnot getting enough.

[BigTex]

Good Lord, I'm not on an anorexic binge, it's just that sometimes I realize I haven't eaten much other than fish, rice, and veggies for days and have done a lot of physical work. I'm still in winter weight mode, so I have a few to lose, but I'm not always sure what the best intake is. For what it's worth, I do eat very good quality food. Everything (almost) is whole grain, bio, low fat, low sugar, low salt. Lots of sardines, brown basmati rice, hummus, fruit, veggies, yaddah-yaddah. But this doesn't mean a lot of (enough?) calories sometimes.

If your niether gaining or losing much then your taking in the right amount of calories. Fish is a great generally, high in protien low in fats and not many carbs. Not to say carbs arent neccessary, but they are there for energy. Keep them to the morning and day time when you'll actually burn them. As for how much protien you need in a day, if your trying to build muscle and active then around 1.2-2.0g of protien per kilo of body wieght is about the maximum any research has shown to be effective.

Formula for pound to kilo is lb/2.2=kilo.

For a solid 180lb middle wieght, you'd need to be getting in the range of 98 to 163g of protien in a day. Own personal opinion is to go for the 163g a day, but anything in that range is effective and will let you build at a decent rate.

Also forgot to mention calcium. Get plenty of it, it will help you lose body fat. More and more research is linking low calcium intakes to obestity. Yogurt is a great source, and has a decent amount of protien and carbs in it.

[Beirut]

For a solid 180lb middle wieght, you'd need to be getting in the range of 98 to 163g of protien in a day. Own personal opinion is to go for the 163g a day, but anything in that range is effective and will let you build at a decent rate.

I'm 5'11" and 190 is just about perfect for me with a low body-fat content. Anything over 190 is just extra beefcake for the womenfolk.

Also forgot to mention calcium. Get plenty of it, it will help you lose body fat. More and more research is linking low calcium intakes to obestity. Yogurt is a great source, and has a decent amount of protien and carbs in it.

Really? No problem there. Lots of 1% biological milk on the daily cereal. I'd prefer the 3.8% but she digresses.


SwordsMaster,

Beauty. Thanks.

[Papewaio]

Just so the obvious doesn't get overlooked.

Water.

It really is a vital part of ones diet. If you are dehydrated your metabolism slows down quite a lot. Keep hydrated (water, milk, smoothies, green tea etc) and you will burn more fat even when passive. Also hydration helps us cope with the heat (obvious) and the cold (wasn't so obvious to me).

[naut]

One of the effects of high doses of creatine is to increase the water retention in muscles, yes. But that is not only thing it does. There's quite alot of research out there about what it does. One of the main things is to increase the rate of skeletal muscle growth and increase the brains abiltiy to remember things. The memory increasing effects are quite interesting, there was a more recent study done with vegetarians taking mild doses, the memory gains were incredible. It's a wonderful little amino acid .

Doesn't it increase hyper-tension though?

[BigTex]

Doesn't it increase hyper-tension though?

In theory long term constant high doses could cause hypertension. Don't know if any study has actually proven it. But still it requires constant heavy dosing. With creatine you usually load for 4-7 days only once a month, and then nothing else. The halflife of creatine is pretty long in your system. The real problems with it are massive muscle cramping and kidney pains from not drinking enough water with it.

Also with monohydrate, and a couple others, if the crystals don't dissolve completely in the solution it can lead to some stomach and intestinal cramping. Can't say that it personally was ever that bad, kept you from wanting to eat for a few hours but thats about it.