Protein powder side effects
- Thread starter ajf005
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NoSoup4U
Well-Known Member
The "Fat burners" out there normally contain a lot of different stimulants in it for increased energy and fat utilization. Caffeine by itself has been shown to help increase fat metabolism and I don't think there's a need for all the other shenanigans they put in it. They hike up the price and advertise with great looking pictures and sayings to make it look like some superior product. In my opinion, I would stay away from fat burners, and if you must have your caffeine, just have your coffee. The fat burners are a waste of money. As the doctor said though, the amount of caffeine in that Lipo product seems extreme and I seems unsafe to me. I wouldn't take it at all. When your exercising your heart rate and blood pressure will already be elevated, why take a product that will possibly increase it to an unsafe level. Eating a healthy diet and exercise regularly will be the most beneficial way to feel, and look better as you probably already know. If weight loss is goal then diet and exercise are the way to go. It will be a consistent, safe way and you'll get to save the money you don't spend on the product. Many of the supplement companies are out for one thing, and that's money. So many Americans are not educated in health and fitness, that it makes it easy for these companies to create products that appeal to a mass population with a very good probability that it will sell. A lot of people are out for the quick fix, and the companies know that obesity in the American population is getting more prevalent. There's definitely a market still there for them. The supplement companies aren't regulated much, and will do what they need to do to make as much money as possible before people catch on that it doesn't work. This obviously isn't all supplement companies, but something to watch out for. This is just my take on it.
400A
New Member
"Advanced Strength" (as per accepted strength guidlines) powerlifter here.
Start slow with Whey protein, as said you stomach won't be used to it and it will cause some bloating. Remember, whey is a supplement, not a replacement for protein. I use 48 grams pre workout and 24 grams post workout, and try to get my other 180 or so grams from egg whites, meat, tuna, etc. Here is good place to buy bulk whey
http://www.vitaglo.com/100whey10lb.html
Keep in mind you want just basic whey not the overpriced Multi Whey stuff. If you really want the additional casein, mix your whey with 1 or 2% milk, much cheaper than buying the Multi Whey but do not mix your whey with milk for your post workout drink, slows the absorption rate and increases the time your muscles are in a protein deficiency and thus a catabolic state.
Creatine is the most misunderstood supplement on the market and the most overhyped. It is basically short term fuel for your muscles, it is only effective in high load short duration activities, ie weightlifting. I take 5grams pre and 5 grams post workout, BUT that is just me I like the way it keeps the fluid in the muscles Grog look big, ugh.
Fat burners are a joke, there isn't really anything that will magically increase your metabolism, excercise and lean muscle mass do that. That fat burners are really just stimulants that get you jacked up and help you work out a little harder in the gym (nothing wrong with that), but taking them alone without excercise is worthless.
www.atlargenutrition.com as some nice supplements if you are really interested, the protein is a little spendy but is some of the best tasting I have ever had, it is Multi Whey though. I can testify to how well the Results product works though, in my mind it is worth the 50 bucks a month.
As a note, if you are not working out with weights that keep you in the 5-6 rep range all this supplement stuff is really not worth your money.
Start slow with Whey protein, as said you stomach won't be used to it and it will cause some bloating. Remember, whey is a supplement, not a replacement for protein. I use 48 grams pre workout and 24 grams post workout, and try to get my other 180 or so grams from egg whites, meat, tuna, etc. Here is good place to buy bulk whey
http://www.vitaglo.com/100whey10lb.html
Keep in mind you want just basic whey not the overpriced Multi Whey stuff. If you really want the additional casein, mix your whey with 1 or 2% milk, much cheaper than buying the Multi Whey but do not mix your whey with milk for your post workout drink, slows the absorption rate and increases the time your muscles are in a protein deficiency and thus a catabolic state.
Creatine is the most misunderstood supplement on the market and the most overhyped. It is basically short term fuel for your muscles, it is only effective in high load short duration activities, ie weightlifting. I take 5grams pre and 5 grams post workout, BUT that is just me I like the way it keeps the fluid in the muscles Grog look big, ugh.
Fat burners are a joke, there isn't really anything that will magically increase your metabolism, excercise and lean muscle mass do that. That fat burners are really just stimulants that get you jacked up and help you work out a little harder in the gym (nothing wrong with that), but taking them alone without excercise is worthless.
www.atlargenutrition.com as some nice supplements if you are really interested, the protein is a little spendy but is some of the best tasting I have ever had, it is Multi Whey though. I can testify to how well the Results product works though, in my mind it is worth the 50 bucks a month.
As a note, if you are not working out with weights that keep you in the 5-6 rep range all this supplement stuff is really not worth your money.
inside0ut
Well-Known Member
Man, I wish some of you lived close to PIT lol. I got out of the Navy at 206 and ripped, but have since become a flabby 255 (still some muscle). It seems as though my metabolism has just stopped lol and I need a workout that can help to:
A) Regain my former size.
B) Lose weight.
If anyone has any helpful hints, Im all for it.
BTW, seriously Dr. Forred, can your metabloism slow to a crawl? And is there anything I can do to help it "speed up"?
A) Regain my former size.
B) Lose weight.
If anyone has any helpful hints, Im all for it.
BTW, seriously Dr. Forred, can your metabloism slow to a crawl? And is there anything I can do to help it "speed up"?
400A
New Member
insideout
Loosing weight comes from a caloric deficit, nothing more, nothing less. The game is how you achieve that caloric deficit. I firmly believe the human body was not designed to sit in a cubicle or cockpit for 8+ hours a day. Therefore we must find someway to overcome our lack of activity. Some will say do aerobic activity, that is fine and all BUT aerobic activity is only good while you are doing it. This kind of activity really does nothing to make your body become more metabolic while you are inactive. I bet you can see where I am going with this
If you want to loose weight (not so much the number on the scale but loose the fat) you must MUST lift heavy weights, eat lots of protein and most of all SLEEP.
There are 6 basic workouts that must be done:
1. Squat (if anyone says it is bad for your back, hard on your knees, don't go below parallel, I will slap you with a 7 foot steel bar
)
2. Deadlift (again, NOT BAD FOR YOUR BACK, it is actually very good for your back)
3. Bent over rows (many variations of this, I prefer back almost parallel with the floor)
4. Overhead standing press (seated presses with dumbells are for weenies :drool
5. Benchpress (there is no such thing is an upper chest or lower chest, just do flat benchpress and leave all the fancy angles to the engineers)
6. Pullups, weighted is better.
A sample MWF routine would be like so
Monday
Squats, Deadlift, Rows, Pullups
Wednesday
Benchpress, OH Press, Squats
Friday
Squats, Rows, Pullups
Yup, squat every workout, it is that good of a workout.
Notice there is no direct arm work in there, please don't be that guy that does curls for the girls. No direct ab work either, your squats and deadlifts , if done properly, will obliterate your abs.
Try this for six months then you can start adding assistance work in to help move along, like curls and tricep work, shoulder raises and such.
Your weight should be in the range that keeps your reps to 5 or 6 and your sets to 3 or 4. Every week the weight should increase 5-10 pounds per lift OR increase your sets by one per lift then drop back down to your normal set range the next week and add the 5 or 10 pounds.
Couple of man rules for the gym.
1. no gloves
2. no wrist wraps (you want big arms, forearms are part of your arm, SUCK IT UP NANCY!)
3. If your shins are not bleeding after your deadlifts you are doing them wrong.
Loosing weight comes from a caloric deficit, nothing more, nothing less. The game is how you achieve that caloric deficit. I firmly believe the human body was not designed to sit in a cubicle or cockpit for 8+ hours a day. Therefore we must find someway to overcome our lack of activity. Some will say do aerobic activity, that is fine and all BUT aerobic activity is only good while you are doing it. This kind of activity really does nothing to make your body become more metabolic while you are inactive. I bet you can see where I am going with this
If you want to loose weight (not so much the number on the scale but loose the fat) you must MUST lift heavy weights, eat lots of protein and most of all SLEEP.
There are 6 basic workouts that must be done:
1. Squat (if anyone says it is bad for your back, hard on your knees, don't go below parallel, I will slap you with a 7 foot steel bar
)2. Deadlift (again, NOT BAD FOR YOUR BACK, it is actually very good for your back)
3. Bent over rows (many variations of this, I prefer back almost parallel with the floor)
4. Overhead standing press (seated presses with dumbells are for weenies :drool
5. Benchpress (there is no such thing is an upper chest or lower chest, just do flat benchpress and leave all the fancy angles to the engineers)
6. Pullups, weighted is better.
A sample MWF routine would be like so
Monday
Squats, Deadlift, Rows, Pullups
Wednesday
Benchpress, OH Press, Squats
Friday
Squats, Rows, Pullups
Yup, squat every workout, it is that good of a workout.
Notice there is no direct arm work in there, please don't be that guy that does curls for the girls. No direct ab work either, your squats and deadlifts , if done properly, will obliterate your abs.
Try this for six months then you can start adding assistance work in to help move along, like curls and tricep work, shoulder raises and such.
Your weight should be in the range that keeps your reps to 5 or 6 and your sets to 3 or 4. Every week the weight should increase 5-10 pounds per lift OR increase your sets by one per lift then drop back down to your normal set range the next week and add the 5 or 10 pounds.
Couple of man rules for the gym.
1. no gloves
2. no wrist wraps (you want big arms, forearms are part of your arm, SUCK IT UP NANCY!)
3. If your shins are not bleeding after your deadlifts you are doing them wrong.
inside0ut
Well-Known Member
Seriously thanks!!
I have been hitting some weights, I joined a gym again but I feel lost in how I should go about it. I do some cardio on the elliptical, running kills my knees. I did get a body fat test and I'm 25.3 percent by their test, which they said isn't bad. I'm 6'2" and stocky (19in neck 50in chest 38 waist) so I still have the bulk, I just wanna lose the weight and get back to where I was. Id rather lean out and lose 50lbs (like I said im 255, I know by the charts I should be in the 180 range. I was once 185 when I got mono and didn't eat forever and I looked like I was going to die. That weight would never work.)
As for the routine, how many sets and reps? I dont want to over do/under do the workout....
I have been hitting some weights, I joined a gym again but I feel lost in how I should go about it. I do some cardio on the elliptical, running kills my knees. I did get a body fat test and I'm 25.3 percent by their test, which they said isn't bad. I'm 6'2" and stocky (19in neck 50in chest 38 waist) so I still have the bulk, I just wanna lose the weight and get back to where I was. Id rather lean out and lose 50lbs (like I said im 255, I know by the charts I should be in the 180 range. I was once 185 when I got mono and didn't eat forever and I looked like I was going to die. That weight would never work.)
As for the routine, how many sets and reps? I dont want to over do/under do the workout....
400A
New Member
Lear,
Dumbell workouts are fine, they are actually a tad harder than barbell workouts because you have to balance the weight(s) a bit more. The only road block is the amount of weight you have available to you with dumbells. Most gyms only have them up to 120lbs or so. There is also, IMO, a higher risk of rotator cuff injuries with dumbells since it is much easier to twist your shoulder or be out of alignment with them.
There is arguments on how many times a week or how many times in a 30 day period your muscles should be worked. The hyperopothy school of thought has you hitting every muscle group 3 times in a 7 day period, and you hit them hard. I tried this, made great gains, but my central nervous system just couldn't keep up with, I burned out fairly quickly and ended up being set back a week or two on my gains. Squats are done every day because they are such a great overall body workout. That doesn't mean you have to squat heavy each time or even do back squats, front squats are a great workout as well. For the beginner, squats every workout and bench and OH press once a week. I advocate back training twice since it is such and undertrained muscle group and such an important muscle group for overall health and fitness and posture.
Smith machines are bad, that should have been gym rule #4. They have there place for things like calf raises and maybe some incline pressing to help get your OH pressing strength up, but that is about it. Squatting with a smith machine takes away your range of motion and really puts your lower back in a bad position, it doesn't allow you to lean forward as you go down and thus puts a lot of torque on your lower back.
Try to find a copy of Mark Rippetoe's Starting Strength 2nd edition. This guy is hands down the best strength coach out there and approaches weight lifting as a way to improve your stength, not lift big numbers (kind of a contradiction in terms, but it makes sense if you think about it).
Dumbell workouts are fine, they are actually a tad harder than barbell workouts because you have to balance the weight(s) a bit more. The only road block is the amount of weight you have available to you with dumbells. Most gyms only have them up to 120lbs or so. There is also, IMO, a higher risk of rotator cuff injuries with dumbells since it is much easier to twist your shoulder or be out of alignment with them.
There is arguments on how many times a week or how many times in a 30 day period your muscles should be worked. The hyperopothy school of thought has you hitting every muscle group 3 times in a 7 day period, and you hit them hard. I tried this, made great gains, but my central nervous system just couldn't keep up with, I burned out fairly quickly and ended up being set back a week or two on my gains. Squats are done every day because they are such a great overall body workout. That doesn't mean you have to squat heavy each time or even do back squats, front squats are a great workout as well. For the beginner, squats every workout and bench and OH press once a week. I advocate back training twice since it is such and undertrained muscle group and such an important muscle group for overall health and fitness and posture.
Smith machines are bad, that should have been gym rule #4. They have there place for things like calf raises and maybe some incline pressing to help get your OH pressing strength up, but that is about it. Squatting with a smith machine takes away your range of motion and really puts your lower back in a bad position, it doesn't allow you to lean forward as you go down and thus puts a lot of torque on your lower back.
Try to find a copy of Mark Rippetoe's Starting Strength 2nd edition. This guy is hands down the best strength coach out there and approaches weight lifting as a way to improve your stength, not lift big numbers (kind of a contradiction in terms, but it makes sense if you think about it).
400A
New Member
You are built about like me, only I am 5'9" with the 56 inch chest and 38 inch waist at 275, right around 25% too. If I can get down to 250 or 240 I will be very happy.
On all the workouts, shoot for 3-4 sets with 5-6 reps each (not counting warm up). Cardio is good as well, just do it after your workout and keep it to 20 minutes or less, or check out High Intensity Interval Training HIIT. Basically run fast for one minute, jog for 2 run fast for a 2 minutes, jog for 3, etc. Or find some stairs and sprint up, walk down.
It will probably take a week or two to find the right weight combinations for your workouts. Don't worry about how much weight you lift, worry about lifting more weight the next week. The mantra to live by, is each workout must be more intense than the last one, either more weight, more reps or some combination there of. Don't overcomplicate though, 5 pounds is more weight and is a all you really need to gain each week (do the math, 5 pounds a week over a year is a 250 pound increase). You will stall out, you will have set backs, you will get bored with a routine. That is all normal, the key is to be consistant and be honest with yourself. If one week you only get your new weight for 3 sets of 4 reps, don't increase the weight next week, concentrate on getting that 5 or 6 reps for all sets, then move up. If you need to, back off the weight and "start over" also called "de loading".
Keep a journal of your workouts too. Nothing worse than not being able to remember what you did 4 days ago and repeating yourself for little or no gain. Eat clean, about 1 gram of protein per lean body mass DESIRED weight, ie you weigh want to weight 200 lbs and have 15% body fat, you would eat about 170 grams of protein a day, maybe a little more on workout days, but not something that will make or break you. You still need good fats and good carbs. For a clean diet it should be a 3 way split on proteing, carbs, and fat each one making up about 33% of your total caloric intake. That will have to be tweaked depending on how fast you want to loose the fat or how much muscle you want to put on, etc.
PGT
Well-Known Member
It's what I do ... paid $200 for dumbells and a bar with weights.
I've had very good increases in strength, size, and weight.