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All Things Fitness/Gym/Aesthetics 2012: So Homoerotic!

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I've not read the thread, but 2012 seems to be the year for fitness. Loads of mates, and me, have started training. It's like age is kicking in. Been going to the gym again, for 3 weeks, and already switched to free weights, over machines. Although I'm constantly aching, I know it's that good pain. Even though I'm 14 stone, and classed as obese by the BMI chart (total shit, as it doesn't take muscle into account), I can totally hammer my relatively skinny mate on the treadmill - I walk loads, and he drives everywhere, so I blame that. His heart rate has reached 200, on a gentle jog, whilst I can't get mine above 150 - even sprinting. Cars are unhealthy things to have. I'd rather walk and stay fit. I'm determined to really bodybuild, this year, and turn my fat into muscle. I was shocked at how fit I actually am. Maybe all the pills and dancing did pay off. I can lift 195KG on the leg press, and my legs are like iron. Shame about the stomach. Let's just hope I stick to it.

I heard whey powder was a waste of money. Can anyone prove it isn't?
 
Im also doing well thanks. Alot more defination rather than bulking, which is good, though I would prefer to have bulked a little more, a little faster. It's been 2 months of a solid 3 day weight lifting routine now.

Whats kept the muscle off is my Cardio everyday. I've noticed it's slowed my gains and given definition, though I wont be stopping it. I couldn't live without my running. I just need to try and figure out when is best to do it. Rest days? Before weights? After weights? Any advice would be lush.

Urb

Cardio shouldnt keep muscle off if the protein intake is kept high enough

Do cardio before weights

I've not read the thread, but 2012 seems to be the year for fitness. Loads of mates, and me, have started training. It's like age is kicking in. Been going to the gym again, for 3 weeks, and already switched to free weights, over machines. Although I'm constantly aching, I know it's that good pain. Even though I'm 14 stone, and classed as obese by the BMI chart (total shit, as it doesn't take muscle into account), I can totally hammer my relatively skinny mate on the treadmill - I walk loads, and he drives everywhere, so I blame that. His heart rate has reached 200, on a gentle jog, whilst I can't get mine above 150 - even sprinting. Cars are unhealthy things to have. I'd rather walk and stay fit. I'm determined to really bodybuild, this year, and turn my fat into muscle. I was shocked at how fit I actually am. Maybe all the pills and dancing did pay off. I can lift 195KG on the leg press, and my legs are like iron. Shame about the stomach. Let's just hope I stick to it.

I heard whey powder was a waste of money. Can anyone prove it isn't?

Whoever says whey powder is a waste of money needs a slap

page 1 can prove it isnt
 
Im also doing well thanks. Alot more defination rather than bulking, which is good, though I would prefer to have bulked a little more, a little faster. It's been 2 months of a solid 3 day weight lifting routine now.

Whats kept the muscle off is my Cardio everyday. I've noticed it's slowed my gains and given definition, though I wont be stopping it. I couldn't live without my running. I just need to try and figure out when is best to do it. Rest days? Before weights? After weights? Any advice would be lush.

Urb

That's good to hear mate. Cardio every day will certainly keep muscle gains off if you aren't eating enough both carbs an protein. If you want to gain whilst keeping up such a rigorous cardio schedule i'd agree with Dan in that you need to up your protein, but i'd also add that you need to just up calorific intake overall to counter balance the running, otherwise your body will just burn all the fuel you put into it as well as your fat and muscle. I wouldn't run pre-workout either, because it hampers your lifts. If you can do it and you have the time i'd run in the morning before breakfast, then lift weights later on in the day. I'd also suggest that you get some casein and drink it before bed, so that your muscles are fed throughout the night while you sleep.

I've not read the thread, but 2012 seems to be the year for fitness. Loads of mates, and me, have started training. It's like age is kicking in. Been going to the gym again, for 3 weeks, and already switched to free weights, over machines. Although I'm constantly aching, I know it's that good pain. Even though I'm 14 stone, and classed as obese by the BMI chart (total shit, as it doesn't take muscle into account), I can totally hammer my relatively skinny mate on the treadmill - I walk loads, and he drives everywhere, so I blame that. His heart rate has reached 200, on a gentle jog, whilst I can't get mine above 150 - even sprinting. Cars are unhealthy things to have. I'd rather walk and stay fit. I'm determined to really bodybuild, this year, and turn my fat into muscle. I was shocked at how fit I actually am. Maybe all the pills and dancing did pay off. I can lift 195KG on the leg press, and my legs are like iron. Shame about the stomach. Let's just hope I stick to it.

I heard whey powder was a waste of money. Can anyone prove it isn't?

Hmmm, can we prove whey isn't a waste of money? Well, buy one tub and you'll prove it to yourself. If you get a good blend that is very high in protein with a good amino acid profile those aches you're talking about will be almost non-existent. It is a known fact that your body needs protein/amino acids to build muscle, so if your diet is lower in protein than your body needs then you are missing out on muscle gains. Whey is more of a convinience thing than anything. You could in theory get the same protein from food, but when you need about 100-200g of protein per day that's going to be difficult without whey. Each shake is the equivalent of eating a chicken breast!
 
It is a known fact that your body needs protein/amino acids to build muscle

I've looked up all the different amino acids individually and Leucine seems to be by far the most important in terms of muscle building and slowing the rate at which muscle degrades. It's the main ingredient in my EAA blend.
 
I've looked up all the different amino acids individually and Leucine seems to be by far the most important in terms of muscle building and slowing the rate at which muscle degrades. It's the main ingredient in my EAA blend.

Yeah, it seems to be vaguely anabolic in some way? I thought there were like 8 that your body couldn't make itself though, which all had lesser roles to play?

I bought some spelt bread, and it's fucking disgusting! I also tried out Marmz' recipe of Quark with low cal hot chocolate drink mixture, and that is decidedly better. In fact it's now my pudding almost every night :D Cheers Marmz!
 
Anyone tried drinking 'Beyond Tangy Tangerine'?

This is what it contains, but I have no idea if this will be overkill on the vitamins?

BTT-powder-supp-facts.png


I have just ordered some to try. It is probably not worth it if you eat plenty of food already but I am way too skinny for my height and look fucked, I can only manage one or two decent meals a day so I must be deficient in loads of vitamins, this seems like a good way to get them inside me. It cant make me any more unhealthy that I am right now that's for sure.
 
Yeah, it seems to be vaguely anabolic in some way? I thought there were like 8 that your body couldn't make itself though, which all had lesser roles to play?

There's a total of 9 essential ones which you need to get through your diet, and they all kind of help in some way, but not as directly as Leucine. Tryptophan and Phenylalanine are really good for recovering from the mental fatigue though.

@danny. Those b vitamins are mostly going to go straight through you resulting in bright yellow/green almost fluorescent piss. I can't really see the point of taking that much unless you have a deficiency of some kind.
 
Anyone tried drinking 'Beyond Tangy Tangerine'?

This is what it contains, but I have no idea if this will be overkill on the vitamins?

BTT-powder-supp-facts.png


Looking at the nutrient profile of that stuff I can't see what was going through their head when they compounded it...?

For a start you definitely don't need 1600% of your vit C as there should already be quite a lot in your diet. The amount of calcium, iron, magnesium, and zinc is trivial in terms of how much it contains. 125mg of amino complex is ridiculously low too. To give you a rough idea that drink I bought that's further up the page contains almost 50x more. They have basically looked at the amount of vitamins and minerals in a bowl of fruit, then compounded a mixture that would be the equivalent of eating 'x' amount of pieces of fruit, as if that's all you eat fruit for. It really does look like marketing to me. I just pop a centrum every day. I would just take a normal boots branded multivit but I like that they put ginseng and gingko bilboa in theirs.
 
There's a total of 9 essential ones which you need to get through your diet, and they all kind of help in some way, but not as directly as Leucine. Tryptophan and Phenylalanine are really good for recovering from the mental fatigue though.

@danny. Those b vitamins are mostly going to go straight through you resulting in bright yellow/green almost fluorescent piss. I can't really see the point of taking that much unless you have a deficiency of some kind.

Did you look at that recon stuff? I can't wait to get my mitts on it =D

My centrum contain like 200% of my B vits and my piss is pretty fluorescent lol. I don't know what my body is and isn't aborbing at any given time because of my disease though, so I try and go a tad over RDA on most things.
 
Anyone tried drinking 'Beyond Tangy Tangerine'?

This is what it contains, but I have no idea if this will be overkill on the vitamins?

BTT-powder-supp-facts.png


Looking at the nutrient profile of that stuff I can't see what was going through their head when they compounded it...?

For a start you definitely don't need 1600% of your vit C as there should already be quite a lot in your diet. The amount of calcium, iron, magnesium, and zinc is trivial in terms of how much it contains. 125mg of amino complex is ridiculously low too. To give you a rough idea that drink I bought that's further up the page contains almost 50x more. They have basically looked at the amount of vitamins and minerals in a bowl of fruit, then compounded a mixture that would be the equivalent of eating 'x' amount of pieces of fruit, as if that's all you eat fruit for. It really does look like marketing to me. I just pop a centrum every day. I would just take a normal boots branded multivit but I like that they put ginseng and gingko bilboa in theirs.

Nice one, thought there was a lot in there lol
 
Did you look at that recon stuff? I can't wait to get my mitts on it =D

Yeah, just had a little butchers at it now. Seems like a really decent mix, lots of detoxification herbs in there as well which isn't something you normally see in those types of products.
 
My training has gone to shite. No gym for weeks, 2 bowls of cerial in 2 days, still look good but lost alot of strength. Can't pull the birds I could a while back. Heads not in right place for it though I guess
 
You losing your touch, son? :)

Cheers for clearing up the whew powder issue, people. I'm not sure where I heard that, but it was obviously bollocks. I actually had some in the past, but didn't know if it really worked. It obviously did. To be fair, I have chicken most days, and other protein rich foods, so I'm sure I get quite a lot of my protein needs. One thing; how will whey stop me aching post-workout? That pain is the muscles ripping, isn't it? So, how can protein/aminos prevent the pain? If you mean that it will decrease the amount of time I'm in pain, as it feeds my muscles, then I understand.
 
I certainly can :). Protein powders, and BCAAs, not only help your muscles to repair quicker and get over the soreness stage (especially if you have one post work out and before bed), they also reduce inflammation. There is a 1-2 hour window known as "the muscle repair window" (inventive name huh), where there is increased insulin receptivity which leads to your body being able to synthesise glycogen and protein at more than twice the rate it normally does, so if you get a nice amount of protein and healthy carbs in post exercise then you speed up the repair process as well as spare the break down of muscle tissue, both of which reduce muscle soreness drastically. BCAA's also reduce the amount of creatine kinase and lactate dehydrogenase, both of which are linked to muscle degradation and subsequent aches/fatigue.

Here are some studies proving my point:
http://jap.physiology.org/content/96/3/951.full
http://jn.nutrition.org/content/136/2/529S.short
http://www.fusionlabs.com.au/OLD/R/Positive Benefits of BCAA Supplementation.pdf
http://w3.hges.mlc.edu.tw/ncpes97/u...e%20damage%20after%20endurance%20exercise.pdf


There are other articles/studies that I have read, which show other things relating to amino acids such as the fact that if you exercise for over about half an hour your body stops relying on carbs and starts breaking down muscle to burn amino acids instead, so you will effectively stop the break down of your muscles during extended strenuous exercise by consuming BCAAs - which reduces aching in itself. Drinking a carb and protein rich drink during the work out also reduces muscle stress, and increases glycogen transportation, which in turn means you can exercise longer and harder with less pain afterwards. Making sure you have the right amount of vitamins and minerals in your diet also reduces cellular damage too.

Since I started supplementing my diet with whey shakes and casein shakes before bed I don't wake up feeling like i've had the shit kicked out of me in my sleep any more, even if I push it ridiculously hard. For a lot of people, especially in the earlier stages of training, muscle soreness the day after will be unavoidable but greatly reduced by having the correct diet. But a lack of muscle soreness is not an indicator of whether you are doing it right or wrong, so it would be wrong to think that the more you ache the day after the better the job you've done (which I used to think).
 
Nice one, MSB. That explained it clearly. Is there any particular cheap brand of whey/aminos that you'd recommend? Popped into Holland and Barrett and was shocked by the prices (as per). I went to the gym today, and started with a 5 minute run (9KM/h), and was surprised that I did it without even getting out of breath. I need some discipline, as I targeted a lot of the muscle groups, and I know it's going to leave me in agony. I got a bit of pain in my left knee, and it cracked (just like a finger would - no pain), whilst I was on the leg press. I was a bit concerned it was going to pop out, but I'm not sure what the chances of that are.

Went on my own today, and actually quite enjoyed it - although the 'state of the art' gym I went to doesn't seem to have a fucking steam room! It's also pretty small, with a small free weights section, that was pretty full. There's a much bigger one that I go to, so I think I'll ditch the small one, unless I'm on foot. Will walking a mile or so home have any detriment on my recovery? I'm guessing not.
 
nerdboy here has spent ages working on getting the uber cheapest whey & shakes over the last few years.

he's currently shifting weights around in my front room atm, since his gym membership recently expired, but off the top of my head, the one he's stuck with for the last few years has been this one from My Protein in the 5kg sized bags, which is usually the cheapest option (£35.99 a bag, if you buy 4 bags). he normally buys it in bulk twice a year using a 20% off code, making it about £5.76 per kilo. which is really cheap. you can usually find a 10% off code floating around for it on the net somewhere. they normally email you with a 20% off one if you've ordered once, and then don't reorder for a while, which is why he waits and does bulk orders once he gets that code, because it brings the price down considerably

you can add your own flavour yourself, if you can't take the basic unflavoured one, rather than pay more dosh for the flavoured types. vanilla, or orange extract mixes well, as does lo-cal chocolate powder.

he finds the cheapest way to get his casein from quark and own brand supermarket cottage cheese, so doesn't bother buying that in powder form

obviously never buy it any of the bulks or premixes from supermarkets or generics like H & B, since it's always insanely overpriced, even when it's on offer, as you just discovered

he just emailed me this info for you:

Prices of whey and all milk products are quite high at the mo
apparently cos of the huge increase in demand from China as they're
diets becoming more westernised.

anyhoo

basic unflavoured whey conc. that i get
http://www.myprotein.com/uk/products/impact_whey_protein

also at bulk powders
pretty much the same
http://www.bulkpowders.co.uk/whey-protein-concentrate-82-instantised.html

myprotein tends to be a bit cheaper when bought in bulk/ with extra
discounts etc

I only get the unsweetened, unflavoured whey. I have no idea what any
of the other flavoured stuff is like and have zero interest in it.

Loads of options for vegans pea protein, soya protein. hemp protein,
rice protein (hemp and rice expensive) whey isolate if you're lactose
intolerant

pea protein tastes nutty but is ok
soya is great
hemp is yum

One thing i notice in the reviews on that site and others is that
there are so many people complaining about the taste and mixability of
all the diff shakes and powders. This is because they're all
completely ignorant bell ends and have unrealistic expectations about
how well a powder should dissolve or how sweet it should be. Ignore
all that imo
 
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Quick question for all you peeps with gym memberships

my guy here is used to a spit n sawdust gym, and his membership's just expired, and he always looks around before rejoining, especially as the current one is a bit unclean to say the least, and some of the equipment is unsafe. it does however have a decent free weights section, but the opening hours are insanely abysmal.

the gyms in my town are pretty much all old lifestyle type gyms with facilities he's not interested in, and all with shitty free weights sections, and that's his main interest. not interested in doing cardio at the gym, nor can he afford much in terms of membership fee.

we've got a Pure Gym opening up in the next month, but they tend to be hit and miss when it comes to the free weight sections, or so he's read on most of the BB forums. any of you guys got any experience with em?

theyre insanely cheap, open 24/7 and you can cancel any time, which is a big plus, since he has breaks from training regularly, esp in the summer when we tend to do loadsa walks n stuff instead
 
I use Pure Gym, (Edinburgh), and once you get over the 'factory farmed fitness' atmosphere, of everyone pounding away on cycles or runners, eyes front, no socializing - It's actually an incredibly well equipped and affordable Gym. It's busy at peak times, and much less so late at night, early morning. Standard really.

Pros outweigh the cons by far. You can buy a code for yourself, and share it around with friends, as they have no security to check if your code is already in use at any given time at your Gym. This is a total breach of their rules though, and if your caught, your membership will be cancelled. It's open 24/7, and they are one of few gyms to have the vibro plates, which are a fantastic piece of kit. They also offer fitness classes, Yoga, Body Combat, etc.

The only sucker for me was the joining fee of £25, and if you miss a monthly payment, they ask for you a £20 admin fee.
 
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