Beefed-up Tigers (RFC)

[evo]

astute, thats good for the very light players ,
i would prefer to drop the ice cream and milk , there are better ways of getting sustainable carbs for building
if you eat enough clean calories you can put on lean mass without the unwanted fat ,even the really ectomorph types as well

Right on. LOL @ the 1250 calorie ON"mass gainer" - fat gainer more like it.

What is wrong with people? Just eat more fruit and vegetables and good quality meat. Protein powder is fair enough, I use it myself, but mass gainers are ridiculous. They're all sugar.

 

[JB11]

most people dont like to eat more than 3 meals a day

evo you are right though
mass gainers = mass, but what is it? more weight , doesnt mean its muscle

 

[TigerMoz]

When I was a young ectomorph I tried everything to gain weight (except steroids) but none of it worked and it was so frustrating. Someone's decided to cash in on that market. 20 years and a lot of beers later I now need to lose weight so I tried the Dukan Diet: First 10 days lost 4kg and ate all I could eat whenever I was hungry. Bacon, eggs, yoghurt, Steak, chicken = no problem. It definately comes down to 'what' you eat and throw in a bit of exercise to speed things up

 

[tbartiger]

An example of my exercise and diet, times are approx. I also drink 2x 1.5l bottles of water every day.
Saturday 19/1/13
Walked to shop for paper and milk - about 1km
7am - 5 egg omelette with capsicum, tomato, milk, cheese and a tin of tuna. Cup of coffee.
9.30 - tin tuna, banana, glass of milk
12.00 - 2x chicken breast, salad, coffee
2.30pm - tin tuna, carrot, celery, hommus dip.
4.00 - protein shake in 1l of milk, half now, half later
4.30 - workout - squats, bent rows, udl's with kb. Tabatha thrusters. Drink rest of shake afterwards.
6.30 - Lasagne and salad
7.30 - family walk (wife & 2 kids, and dog) about 1/2hr.
9.00 - 500ml milk, 100g cottage cheese, and some of my wife's home made chocolate brownie.

Today will be something similar with mowing the lawn thrown in.

 

[evo]

yep, that is how you have to eat if you want build genuine muscle. you must really like Tuna. I can only 1 can every other day.

Email your diet and lifting regime to Shane Edwards and Luke McGuane.

 

[tbartiger]

Doesn't Lukey bench 150kegs already. If so, he has his training sorted, needs to eat more would be my guess.

 

[evo]

In his case I was thinking more about his chicken legs. Squats and deadlifts.

Even though 'the weapon' has copped a lot of flak lately, I reckon he is on the right track as far as getting AFL footballers to lift heavier.

 

[tbartiger]

Yeah would be interesting to know what our players go on the big lifts. Would be disappointing if they can't all deadlift and squat 200kg. Should all be able to military press at least their own body weight also.

 

[TigerMoz]

As long as each player is getting to their personal ideal weight for their playing position then i'm happy. You would think the club would be all over that. You would think...

 

[D85]

at the high end level id be more concerned with lifting heavy whilst maintaining proper technique. No point lifting heavy if you cant really do it properly, just creates bad or dysfunctional movement patterns.

 

[JB11]

at the high end level id be more concerned with lifting heavy whilst maintaining proper technique. No point lifting heavy if you cant really do it properly, just creates bad or dysfunctional movement patterns.

totally agree

 

[JB11]

In his case I was thinking more about his chicken legs. Squats and deadlifts.

Even though 'the weapon' has copped a lot of flak lately, I reckon he is on the right track as far as getting AFL footballers to lift heavier.

i keep hearing the word peptides from windy hill

 

[TigerMoz]

i keep hearing the word peptides from windy hill

And....

 

[K3]

I would love some advice, from all of your learned gents, on what I can do to help my performance.

I live in Viewbank, and work in Elsternwick for the next eleven weeks, and in this time I would like to make a real improvement to my fitness - and hopefully exorcise the 'beast' (stomach fat) in the process.

Currently I have a 12 minute ride to the train station, a 25ish minute train ride to Jolimont and then a 35ish minute ride to Elsternwick - this includes the old train bridge (ouch), the hill up the side of the botanicals (more ouch) and St Kilda Rd hill (only a bit ouch) during my journey. All up I think I ride for about 12ks

Next. I have also ridden the entire way, mainly using Burke Rd and Tooronga Rd, to get from one to the other. This is about 24ks and takes me around an hour fourty five and I am absolutely knackered afterwards!

In the morning I have a glass of Sustagen, with soy milk, for brekky and then museli, also with soy milk, when I get to work. When I do the big rides I have a little gel pack thing of Gu.

Are there any supplement/s that could/ would help me in my fitness endeavors? I am sick of watching other cyclists fly past me when I am ready to have a lie down, in a hammock, on a beach in Mexico somewhere...

Oh, I should add that I am a vegetarian and have REALLY low iron levels atm *coughs*

Your input/ feedback/ thoughts would be really terrific

 

[evo]

I highly recommend 'intermittent fasting'.


Did it myself recently for 6 months and lost 15kg while putting on a few kgs of LBM.

It has many benefits over and above just losing weight. I feel healthier at 46 than I did at 26

http://www.precisionnutrition.com/intermittent-fasting/summary


Reduced-
Blood lipids (including decreased triglycerides and LDL cholesterol)
Blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
Markers of inflammation (including CRP, IL-6, TNF, BDNF, and more)
Oxidative stress (using markers of protein, lipid, and DNA damage)
Risk of cancer (through a host of proposed mechanisms; we’ll save them for another review)

Increased-
Cellular turnover and repair (called autophagocytosis)
Fat burning (increase in fatty acid oxidation later in the fast)
Growth hormone release later in the fast (hormonally mediated)
Metabolic rate later in the fast (stimulated by epinephrine and norepinephrine release)

Improved-
Appetite control (perhaps through changes in PPY and ghrelin)
Blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
Cardiovascular function (by offering protection against ischemic injury to the heart)
Effectiveness of chemotherapy (by allowing for higher doses more frequently)
Neurogenesis and neuronal plasticity (by offering protection against neurotoxins

http://www.everydiet.org/diet/eat-stop-eat-24-hour-fast
http://www.leangains.com/

 

[K3]

Thanks for the information Evo! I will go and have a good read at lunchtime, or should I not eat it...?

 

[evo]

Thanks for the information Evo! I will go and have a good read at lunchtime, or should I not eat it...?

My pleasure.

If you just want a bit of a performance enhancer supplement so you can ride your bike to work really fast, a lot of the pre-workout powders body builders use are surprisingly powerful. 'Craze' for example is very good. You have to "cycle" them somewhat though as your body gets used to it after while, the same way you get used to coffee, alcohol etc.


Your boss will probably approve as the first hour or so of your work day will be pretty frantic. :hihi

 

[K3]

My pleasure.

If you just want a bit of a performance enhancer supplement so you can ride your bike to work really fast, a lot of the pre-workout powders body builders use are surprisingly powerful. 'Craze' for example is very good. You have to "cycle" them somewhat though as your body gets used to it after while, the same way you get used to coffee, alcohol etc.


Your boss will probably approve as the first hour or so of your work day will be pretty frantic. :hihi

ha ha ha... nice

If something like that helped with the energy, I would ride the full way in, adding 17ish ks to the trip and calorie burn.

Thanks again mate, really appreciate you taking the time to give me some pointers.

 

[JB11]

I would love some advice, from all of your learned gents, on what I can do to help my performance.

I live in Viewbank, and work in Elsternwick for the next eleven weeks, and in this time I would like to make a real improvement to my fitness - and hopefully exorcise the 'beast' (stomach fat) in the process.

Currently I have a 12 minute ride to the train station, a 25ish minute train ride to Jolimont and then a 35ish minute ride to Elsternwick - this includes the old train bridge (ouch), the hill up the side of the botanicals (more ouch) and St Kilda Rd hill (only a bit ouch) during my journey. All up I think I ride for about 12ks

Next. I have also ridden the entire way, mainly using Burke Rd and Tooronga Rd, to get from one to the other. This is about 24ks and takes me around an hour fourty five and I am absolutely knackered afterwards!

In the morning I have a glass of Sustagen, with soy milk, for brekky and then museli, also with soy milk, when I get to work. When I do the big rides I have a little gel pack thing of Gu.

Are there any supplement/s that could/ would help me in my fitness endeavors? I am sick of watching other cyclists fly past me when I am ready to have a lie down, in a hammock, on a beach in Mexico somewhere...

Oh, I should add that I am a vegetarian and have REALLY low iron levels atm *coughs*

Your input/ feedback/ thoughts would be really terrific

stay away from any soy based products, they promote estrogen

 

[K3]

stay away from any soy based products, they promote estrogen

That is a really interesting point mate, thank you. From your knowledge/ understanding does it impact enough, on a male, to warrant cutting it out of the diet? As 'normal' milk doesn't do a lot for me, I have been forcing the soy down ha ha. Maybe I need to try and get used to rice milk or goats milk then...

Thanks for the heads up and I look forward to your reply.