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Sportbike: Flip flops ... several hundred miles but still run like new ...
I used to drink it with milk (extra 200 calories so if you're bulking up that's the way to go) but recently I started taking it with water because the milk makes me too full. Some times after workout I have the feeling I'm gonna puke if I drink the entire shake.
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Quote:
Originally Posted by Kansas
Don't hang on, nothing lasts forever but the earth and sky. It slips away, all your money won't another minute buy.
I used water. I lost 20 pounds and was doing some lifting to maintain muscle mass. Like was said earlier, it depends on whether you're looking to lose weight or bulk up.
uhm kinda both. I wanna drop that fat and gain muscle
Work on the cardio almost every day, and work in some light lifting approx. 3 times a week. That means that you can hit all of your muscles lifting at least once a week, and ensure your not wasting while you are dropping the fat. Focus on your diet a lot more than the exercise. I've heard diet matters 75% and exercise 25% and from my experience I believe it. I am an active person constantly, but when I mixed in a quality diet I was dropping the pounds like none other. I dropped 20 pounds in one month. I felt great, had energy, and wasn't ever starving or anything. It helped me to cook a bunch and then portion out my meals into Gladware tm. Then I got a girlfriend, and priorities got rearranged. I'm still busy, but I'm getting back in the routine more.
What amazed me was how easy it is (for someone in halfway decent shape already) to lose weight. I had never really tried before, and all you ever hear is about how hard it is. I definitely feel sorry for the really obese people that try, cause they have everything working against them. But for the Joe Schmoe, just be smart about it, do some reading, and don't get discouraged with the slipups. I ate a whole pizza one night and felt like shit, but I still lost a pound that day. Just keep going.
Work on the cardio almost every day, and work in some light lifting approx. 3 times a week. That means that you can hit all of your muscles lifting at least once a week, and ensure your not wasting while you are dropping the fat. Focus on your diet a lot more than the exercise. I've heard diet matters 75% and exercise 25% and from my experience I believe it. I am an active person constantly, but when I mixed in a quality diet I was dropping the pounds like none other. I dropped 20 pounds in one month. I felt great, had energy, and wasn't ever starving or anything. It helped me to cook a bunch and then portion out my meals into Gladware tm. Then I got a girlfriend, and priorities got rearranged. I'm still busy, but I'm getting back in the routine more.
What amazed me was how easy it is (for someone in halfway decent shape already) to lose weight. I had never really tried before, and all you ever hear is about how hard it is. I definitely feel sorry for the really obese people that try, cause they have everything working against them. But for the Joe Schmoe, just be smart about it, do some reading, and don't get discouraged with the slipups. I ate a whole pizza one night and felt like shit, but I still lost a pound that day. Just keep going.
yeah cardio is usually what i end my workouts with. 10-20minutes of it. I'm doing ok with my diet so far. That foreman grill helps out alot for making the "labeled health" foods a little less fatty. Right now i'm just working on not eating out as much as i did. Plus its so much cheaper to make your own stuff.
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"I dont see holy wars fought in the name of Satan"- Glenn Danzig
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Just so I understand you correctly, you want to gain muscle mass, but loose fat? That's a pretty typical goal for people and you are bound to find a bunch of different answers on how to do that.
Your body is going to use fat for energy, as it's a ready source of lots of energy. The trick to this is that your body burns fat for energy really well in a given work out range (call it vo2 max, training zone.. blah blah blah), and not so well above or below that range. It's hard to tell YOU exactly where YOUR range is, but when you are doing your 'cardio', if you can still speak in sentences (as opposed to 3 or 4 words at a time when you are winded), then you are generally in the right range. There are, of course, much more scientific ways to find this range, but this is a pretty easily identifiable way. Your body uses fat for long bouts of mild to moderate intensity work. As your body adapts to the work loads you put on it, this definition of "mild to moderate" is going to change, so your workouts will have to change with it. Some people say 20 minutes is good, some people say an hour is good. What you have to do is find the happy medium, and remember that your body is going to go into a catabolic state (taking energy from protein.. basically from your muscles) after a long duration of physical activity. Some people get there in an hour of moderate to hard activity, some people get there in an hour of mild intensity workout (I don't know these people, but that's what the textbooks said :p). You want to try and avoid that catabolic state if at all possible, as it is taking away from that lovely lean muscle mass we strive for. Generally, if you are doing an hour or so of moderate activity and are not dealing with other medical issues, you are burning more fat for energy than proteins and shouldn't' worry about catabolics. Your body will adapt, and these time ranges and intensity levels will change, so keep that in mind too.
Working out at a rate that causes you to be more speechless (so to speak) is going to burn much more glucose (short term) and protein (long term) than fat. Working out at a lower rate... well, you get the picture.
Loosing weight is easier when you first start working out. As your body adapts, it tends to want to keep more fat around because it knows its a good source of energy, so it gets harder and harder to burn. Also, as your body adapts to working out, your lean muscle increases. Since lean muscle is heavier than fat, you generally don't see the weight loss on the scale.. which is where most of us look for it.
Compound (or complex if you like) exercise that work large muscle groups (or complexes) will burn more fat. Some people say that building muscle burns the fat on top of that muscle... which is true to an extent. That is why any sound lean muscle conversion exercise plan will include bouts of mild to moderate intensity 'cardio' type exercise along with compound weight loaded exercises. Diet is, as always, also important, as it's going to be very hard to build good lean muscle when you are giving your body building blocks (proteins, fats and carbs) derived from Mcdonalds or Burger King (those are just examples, but you get the point).
I'll let you do the homework to find out which exercises you want to do and where your "fat burning" zone is, but I hope this helps you a bit. Good luck!
oh.. and you may wonder how my ass is full of all this shit I'm pulling lately? My B.S. (yea, I call it a bull shit degree too :p) in strength and conditioning is worth something I guess... even if I'm in paramedic school now :p
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H.K. practice makes perfect and is just an empty parking lot away
Quote:
Originally Posted by jimphunpants
Motorcycle + (College x Alcohol) - fatties = sweet success
"The bible teaches us how to go to heaven, not how the heavens go" - Galileo.
Here's a post I made that I save because it's asked fairly often.
Lately there has been a lot of discussion on the easiest/quickest way to eat oats. There's also been a lot of talk on how to add more calories to your diet. Well, grinding steel cut oats up in a coffee grinder and throwing them in a protein shake is by far the easiest way to slam them down and not to mention you can make some extremely affordable weight gainer shakes that are very healthy.
Step 1:
Buy a coffee grinder. They are cheap and you can buy them almost anywhere. I bought one at Target but anyplace like Walmart will have them. Here's an example:
Step 2:
Go to this website and use the store locator to find a retailer close to you to purchase this product. This stuff is gold. 560 calories per cup and the store by my house sells it for .99 cents a pound!
Nutritional Information for
Steel Cut Oats
Serving Size 1/4 cup(40g)
Servings Per Container 17.00
Calories 140.00
Calories from Fat 25.00
Total Fat 2.50g
Saturated Fat 0.50g
Trans Fat 0.00g
Cholesterol 0.00mg
Sodium 0.00mg
Total Carbohydrate 27.00g
Dietary Fiber 4.00g
Sugars 0.00g
Protein 6.00g
Ingredients whole grain oats
Step 3:
Grind oats up with coffee grinder and throw them in your favorite shake. If they oats are took thick in your shake just add more milk/water. I strongly recommend 8oz of liquid to every 1/4 cup of oats. Obviously you will need more milk/water if you add more ingredients like peanut butter or fruit.
EVERY day I have serveral of the following shakes.
cheap, quick, easy to prepare
16oz ice cold skim milk
1/2 cup ground steel cut oats
1 scoop of ON whey (chocolate)
571 calories
77 grams of carbs
53 grams of protein
7 grams of fat.
Obviously you can experiment with whatever you want to throw in there. Any fruits, peanut butter, etc etc. work perfectly. I like this because it takes me about 1 minute to make. Here's a couple other recipes you could try.
Hard gainer shake
20oz skim milk
1/2 cup steel cut oats
2 tbsp natural peanut butter
1 large banana
1 scoop of whey
899 calories
110 grams of carbs
63 grams of protein
23 grams of fat
Tips:
- constantly shake these up in a shaker cup because the oats will settle at the bottom for quickly.
- always drink ice cold!
- if you can not find steel cut oats, old fashioned rolled oats will work. Just don't get any that are "quick" or have sugar. Rolled oats are good just not as calorie dense as the steel cut oats.
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Here...
Quote:
Chocolate Milk May Improve Recovery After Exercise CME
News Author: Laurie Barclay, MD
CME Author: Désirée Lie, MD, MSEd
Disclosures
Release Date: February 27, 2006; Valid for credit through February 27, 2008
Credits Available
Physicians - maximum of 0.25 AMA PRA Category 1 Credit(s)™ for physicians;
Family Physicians - up to 0.25 AAFP Prescribed credit(s) for physicians
Feb. 27, 2006 — Chocolate milk is an effective postexercise drink that improves recovery, according to the results of a small, randomized trial reported in the February issue of the International Journal of Sport Nutrition and Exercise Metabolism.
"Our study indicates that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise," coauthor Joel M. Stager, PhD, from Indiana University in Bloomington, said in a news release. "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."
On 3 separate days, 9 male, endurance-trained cyclists performed an interval workout followed by 4 hours of recovery, and a subsequent endurance trial to exhaustion at 70% maximum oxygen consumption (VO2max). In a single-blind, randomized design, the men drank equivalent volumes of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR) immediately after the first exercise bout and 2 hours of recovery. The chocolate milk and CR had equivalent carbohydrate content. Primary endpoints were time to exhaustion, average heart rate, rating of perceived exertion, and total work for the endurance exercise.
Time to exhaustion and total work were significantly greater for chocolate milk and for FR trials than for CR trials, suggesting that chocolate milk is an effective recovery aid between 2 exhausting exercise bouts.
Study limitations include the possibility that the 4-hour recovery period limited the complete digestion of the complex carbohydrates contained in CR.
"The results of this study suggest that chocolate milk, with its high carbohydrate and protein content, may be considered an effective alternative to commercial FR and CR for recovery from exhausting, glycogen-depleting exercise," the authors write.
The Dairy and Nutrition Council, Inc, supported this study in part.
Int J Sport Nutr Exerc Metab. 2006;16:78-91
Clinical Context
According to the authors, the amount of stored glycogen in skeletal muscles influences exercise performance, and delaying carbohydrate ingestion for 2 hours after a workout can reduce the rate of glycogen resynthesis by half. Studies noted by the authors have suggested that 50 to 75 g of carbohydrate be ingested within 30 to 45 minutes after exercise, with ingestion of 1.2 to 1.5 g carbohydrate per kilogram of body weight per hour for the next few hours. Protein ingestion also has been shown to hasten the rate of glycogen synthesis. CR and FR, which replenish fluid and electrolytes lost during exercise but contain less carbohydrates, are 2 types of postexercise drinks that have been formulated to address glycogen synthesis and carbohydrate replacement.
The current trial is a single-blind, randomized, crossover experimental study using endurance athletes as their own controls to compare the effect of 3 types of drinks: chocolate milk, FR, and CR with the equivalent carbohydrate content of chocolate milk, on performance as measured by time to exhaustion, average heart rate, rating of perceived exertion, and total work performed.
Study Highlights
* 9 healthy, nonsmoking male endurance-trained cyclists aged 19 to 22 years with weight range of 68 to 82 kg from one university were recruited for the study.
* Each subject participated in 4 testing sessions with each session separated by 1 week.
* All subjects kept a dietary record for 3 days prior to the sessions and refrained from heavy exercise within 24 hours.
* The first session consisted of an incremental exercise test on a cycle ergometer to determine VO2max and maximum power output at VO2max.
* The remaining 3 sessions were conducted as a randomized crossover design and consisted of 2 bouts of cycling to exhaustion separated by 4 hours of recovery.
* The first bout consisted of alternating periods of work and recovery in an interval format until glycogen depletion.
* During the 4-hour recovery period, athletes were offered equal volumes of low fat chocolate milk (The Kroger Co) or FR (Gatorade) or CR (Endurox).
* The carbohydrate content of chocolate milk and CR were similar.
* Following the recovery period, the second exercise bout was performed at 70% VO2max until exhaustion to maintain their previous pedal cadence (85 - 100 rpm).
* Cyclists were not allowed to stand on pedals while cycling.
* Investigators were blinded to allocation of fluids, which were in opaque bottles.
* Blood samples from fingertips were taken for lactate levels prior to and on completion of each exercise trial and at 2 hours into the recovery period.
* Subjects were permitted to freely drink water, but no other food was allowed during the recovery period.
* Both time to exhaustion and total work performed during the endurance performance ride were significantly greater (P < .05) in the chocolate milk and FR trials vs the CR trial.
* Subjects cycled 49% and 54% longer following chocolate milk and FR ingestion vs CR ingestion.
* Total amount of work performed was 57% and 48% greater for chocolate milk and FR ingestion vs the CR ingestion.
* No significant differences occurred in any other variables, including heart rate, rating of perceived exertion during the endurance performance trials, and postexercise lactate levels.
* Body mass index and total body water did not differ between treatments.
* Total amount of water consumed was similar for the 3 groups.
* No significant differences occurred in macronutrient content of diets for the athletes before the trial.
Pearls for Practice
* Low-fat chocolate milk and FR ingestion as recovery fluids are associated with greater endurance in terms of time to exhaustion vs a CR for cycling in male endurance athletes.
* Chocolate milk and FR ingestion as recovery fluids are associated with greater work performed at 70% VO2max in male endurance cyclists.
Sorry.. had to post that. I LOVE chocolate milk. One of my professors gave me this study in our fundamentals of conditioning class and I nearly sheet my pants.
__________________
H.K. practice makes perfect and is just an empty parking lot away
Quote:
Originally Posted by jimphunpants
Motorcycle + (College x Alcohol) - fatties = sweet success
"The bible teaches us how to go to heaven, not how the heavens go" - Galileo.
Milk or water
