Gym And Supplement Discussion

[L33SH]

He looks amazing

[bozodos]

dem islander genetics

[Trozzle]

So cut I can't set up all my new gear until after the weekend

The Oly bar totally feels heavier than the ones at the gym lol.....

BUT OMG GUYS HOW GOOD DOES FRESH KNURLING FEEL?!??!!?!?!??11ty

[-FIGJAM-]

thats not abnormal for bars to feel different ay.

I remember going from Fitness First to another gym called Aqua Fit, bar felt 2x the weight of the bar from FF

[Trozzle]

hahahaha yeah it's weird, though that being said I didn't get a chance to hold it horizontally due to restricted space

[TM7GTR]

Fark that's an expensive crosstrainer for a brand I've never heard of. Inb4 overpriced gear trying to contend with Life Fitness and Vision Fitness.

[No Crust Racing]

I think so to. I told her she could use all my gym equipment and she'd be plenty fit but she loves to run and can't due to pelvis issues since having Ella and the next best thing from her experience is extreme cross trainer action - and she goes at it like a machine.

So she wants to make sure that if she buys one, it'll last.

Biking could be an option too, but with a dog and Ella (and the dog is pretty good but will sometimes dawdle or do stupid things - Boxer) it could be a handful.

[-FIGJAM-]

might bike with my dog when she is older. Could end badly being a Husky though................

[The Bogan]

I was recommend to start taking a creatine preworkout supplement by one of the PT at work, I am getting on in age now and it is getting harder at the end of the sessions, apparently if you mix it with dextrose it works better, I had a look around for dextrose and the supplement shops want between $15 and $20 a kilo.

Went to a home brew shop and got it for $3 a kilo, mega mark up or what!.

I am on 5g creatine with 20g dextrose with some WPI which I have about 1/2 hr before my session.

Post workout, about 1/2 hr after, I have WPI and 20g of glutamine now as well.

Session last about 45 minutes.

Does this sound about right?

And please no replies about how sugar is the devil.

[-FIGJAM-]

What are you hoping the creatin will do

[Kenna802]

I have not heard of that before Mir . Most people that I know that take it always take it after a workout not before.

[Dani Boi]

You listened to a PT, that's where you went wrong

[The Bogan]

What are you hoping the creatin will do

I am hoping that it will help me towards the end of my session, I am finding that at the 30 minute mark I am starting to fatigue a bit now, when doing my heavier lifts I have gone from only having a 1 minute rest to now a 2 minute rest, I am OK with a 2 minute rest but I feel like I need a bit more.

The theory is that the stuff will help my ATP stores to last a little bit longer.

I think my morning cardio sessions are sapping some of my energy when I do my weight sessions in the evening.

I do cardio Mon to Fri most weeks with my weight sessions now on a one day one and day off split.

My sessions are broken into 3 days

Usually about 5 pyramid warm up sets then I stay on the same weight for each working set.

Day 1,Flat Bench 5 x 5, Inc Bench DB 5 x 5, Dips 3 x 10, Tri Ext 3 x 10

Day 2, Heaves 5 x max, Deads 5 x 5, Arched Heaves 5 x max, 1 Arm DB Row 5 x 5, Bar curl 3 x 10

Day 3, Squats 5 x 5, Clean and Press 5 x 5, Leg Ext 3 x 10, Leg Curl 3 x 10

I am 48 now, I know I cannot lift like I did when I was younger, I just want to help myself as much as I can.

Thanks.

[The Bogan]

You listened to a PT, that's where you went wrong

There are PT and then there are good PT.

The PT we have are well trained who continually undergo retraining, they are not the typical know it all pencil necks who would not now what working heavy sets means.

Some of our PT compete in everything from PL, Body Building, Triathlons, Cross Training Comps and stupid things like the Tough Mudder ( I say stupid because I think it would kill me, LOL).

[-FIGJAM-]

To be honest mate creatin wont help uou much in what you want. First thing first look at your diet. I would hazard a guess that's what is hurting you.

[bozodos]

creatine is however one of the most heavily researched and proven supplements. It dosen't hurt anyone to have 3-5g a day without any loading etc.

have a read http://examine.com/supplements/Creatine/

generally it is reccommended for it to be consumed for it to be consumed with a sugary drink to make uptake more efficient, I usually have it in my morning coffee or with a bit of juice. If you want to have it with whey and dextrose, fair enough.

[The Bogan]

To be honest mate creatin wont help uou much in what you want. First thing first look at your diet. I would hazard a guess that's what is hurting you.

4 Food meals a day, breakfast, morning tea, lunch and dinner, 3 protein drinks, pre and post sessions and 1 at night before bed.

I multi in the morning

Food consists of chicken, steak, lamb, all types of fish, 2 with veggie's, 1 with fruit and 1 with pasta or rice, all small serves but I am getting the calories I need, actually more than I need to put on some weight.

Water is about 2 to 3 litres a day dependant on work load and climate.

[-FIGJAM-]

What is sleep like and what do you do for work?

[The Bogan]

What is sleep like and what do you do for work?

8 to 10 every night, I sleep like a log, I do get up during the night to piss but I am 48 and that shit happens.

I work in civil construction, but atm I am instructing and assessing so my work load is next to minimal.

[-FIGJAM-]

hmmm, sleed is good, diet I can only take from you, maybe try adding some good carbs on workout days, like oats, brown rice, sweet potato.

In regards to supplements, I have been on everything that you can buy at GNC, Supplement Warehouse, Bulk Nutrients, etc etc Not long ago I went off all supplements and have been slowly reintroducing some into my diet.

So far, Creatine and BCAA's have been added at separate times. The only one that made a noticeable difference with anything surrounding working out was the BCAA and in that regards it was only in recovery. Yes Creatine is researched and has proven results, however personally I have never noticed a difference with them in my diet, once this tub is gone I wont be adding another.

Also if you are trying to lift as much as you possibly can, in other words more strength/power lifting rather then bodybuilding, then 1-2min rest is probably light. Especially if every set is near max effort. I know of power lifters taking 5+min between sets.