Getting fit with SwordsMaster

[Beirut]

The bars are in the oven as we speak. I checked here before I finished mixing the batch, but I only saw your post after I had made them. I ended up using some maple syrup and some (very little, tablespoons) brown sugar. The end result for a dozen muffins is: 1 1/2 cups organic oats, 1/2 cup organic spelt flour, 1/2 cup ground almonds, 1/2 cup ground pecans, small bag crushed walnuts, lots of raisins and chocolate chips, 2 eggs, olive oil, maple syrup, brown sugar, and heat.

I use soya or hemp protein sometimes, and usually cranberries, but I don't have any now. Any additions you think are a good idea, please share.

This won't be the best batch, but they should be pretty good. For the most part, they serve as a daily second breakfast and emergency stop-the-shakes food to keep in the lunch box. But I usually eat only one a day. The rest of the day, aside from lunch, is always a litre of fruit juice, and lots of green apples and bananas.

The problem with bananas is they make you very sexy to the blackflies for some reason. But that's what Off! is for.

[SwordsMaster]

That sounds great! Extra protein is always good. All kinds of berries can go there - from cranberries to blackberries or blueberries or anything else. Use them for variety or flavour.

Bananas are wonderful. As are apples. And plums. And nectarines. And mandarines. Mmmmmm.

Also, just something to keep in mind is that if you're using a lot of nuts (60 -70 g per bar), the extra protein might not be necessary. Specially if you do need the extra energy, go for that instead.

The thing with fruit, is that mostly it gives you a nice boost of energy, but it won't keep you full. Green bananas are good for fiber, but combining fruit with a handful of nuts might be best for longer term energy. Plus you won't be hungry so quickly.

Anyway, happy baking.

[edyzmedieval]

Swords,

What's the best way to get protein, apart from meat and fish? Bars?
I workout especially to improve for basketball, and one exercise strongly recommends that I intake 30g of protein at least after I do the exercises. But how? Immediately after I mean.

[SwordsMaster]

Immediately after, a shake or bars are probably your best bet. Get some whey, for example.

[edyzmedieval]

But is it recommended for a 17 year old? Would it interfere with something?

[SwordsMaster]

Nope. Just be careful with the heavy lifting.

[Ice]

Swords,

What's the best way to get protein, apart from meat and fish? Bars?
I workout especially to improve for basketball, and one exercise strongly recommends that I intake 30g of protein at least after I do the exercises. But how? Immediately after I mean.

Take a protein shake about 10-15 minutes before the activity and immediately afterwards.

It really is great stuff. It is all around good for your health:http://www.wheyproteininstitute.org/benefits.cfm

http://www.nextag.com/gnc-whey-protein/search-html

One scoop of this stuff in water and you'll be good. It will help you put on lean mass.

[BigTex]

Swords,

What's the best way to get protein, apart from meat and fish? Bars?
I workout especially to improve for basketball, and one exercise strongly recommends that I intake 30g of protein at least after I do the exercises. But how? Immediately after I mean.

15-20 minutes after workout is the optimum time to consume protien.

Bars are generally going to contain a mix of protien isolates. Usually whey, calcium caseinate and soy.

As far as powders go you may be better served by using a whey and calcium caseinate blend. If your goals are to slim down and make speed gains it will definitely help. Casein's gel in the stomach and much take longer to digest then whey and provide a longer sustained release of protien. Where as whey is going to be digested within an hour and a half or less. Whey's wonderful though if your trying to bulk and add strength gains, it's highly anabolic. As the name suggests it also contains a lot of calcium. Which can help burn fat, but more importantly repair bone which is broken down while running and lifting.

[salemty]

i would like to know what the best excercise is for building chest muscles

[SwordsMaster]

i would like to know what the best excercise is for building chest muscles

pushups. The marines do 800 a day.

[Byblos]

SwordsMaster, this is brilliant.

17 years old. Roughly 5"10 roughly 8st.

Basically I am a skeleton wanting to get some muscles. Joined a gym, once a week, hopefully i'll find time for 2/3 times a week. Focusing on upper body strength.

What should I do aswell as the gym work? (you see my thread on whey protein?)

Seen the diet advice, starting that as soon as.

What I can gather is that you like press-ups

nb, I have ok cardio vascular fitness being able to run a mile in 4.45 minutes and shift it in sprints. I don't want to beef up too much as to lose this.


Anything else you want to know?

[Vladimir]

pushups. The marines do 800 a day.

Just because it's in a cadence doesn't make it so.

[Odin]

i would like to know what the best excercise is for building chest muscles

bench press with a weight that induces muscle failure between the 6-8 rep range. Upon failure have someone help you finish the current repitition then decrease the weight by 10-25% and immediately continue the process until failure.

Do approx 5 sets of this every 72-96 hours (every 3 or 4 days dependant on soreness) for 3 months.

This is a bodybuilding principle and shouldnt be confused with other workout programs. Bodybuilding isnt for everyone and isnt generally accepted as an overall fitness methodology.

However, if you want to build your chest muscles this should work.