STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[bigboss]

12 week trainer looks INTENSE. I'm starting that week after next. Keep us updated as to how it's going.

That sorness is a GREAT feeling, isn't it?

I'm starting it today. I'm going to switch a few things up with it but follow the days/body parts.

 

[pyrokasper]

I can't be the only one that puts a scoop in a shaker bottle, then bring it to the gym, right? Just add water when you leave, and drink it while you're in the car.

Nope it's easier to deal with it. Sometimes at night I just add a scoop to the bottle and throw it in the gym bag so I don't forget it. To be honest sometimes I throw my vitamins in there as well, like a big cocktail. 

 

[r-man jam]

I'm starting it today. I'm going to switch a few things up with it but follow the days/body parts.

def let us know how that goes. interested i am.

 

[sneakerfan1]

went rock climbing today, seemed like a pretty solid workout. had my forearms aching when i was done

This is something I definitely want to try.  I've always heard that about rock climbing.

Now that the home situation is under control, I'm ready to get back to it.

Ate very clean yesterday.  So far so good today.  Time to kick it into high gear.  Will be hitting legs hard today.

I can't be the only one that puts a scoop in a shaker bottle, then bring it to the gym, right? Just add water when you leave, and drink it while you're in the car.

I thought everyone did that, lol.  Seems like the most efficient way to go about getting your protein in as quick as possible post-workout.

 

[rook]

I've always wondered, wouldnt it be better to drink a protein shake while working out?

Btw. starting Gethin 4 week DTP program today. My body is ready

 

[luckyluchiano]

I remember guys in here talking how good myofusion was so I picked up a tub the other day. I had been drinking ON for months and I was overall pretty happy with the taste. But then I tried the myo....

Sweet baby Jesus ...i really had no idea what I was missing... The profile seems good, so I think I'll be on myo for awhile.

Trutein will change your life. Kind of high but worth the Rey

 

[durden7]

went rock climbing today, seemed like a pretty solid workout. had my forearms aching when i was done

This is something I definitely want to try.  I've always heard that about rock climbing.

Now that the home situation is under control, I'm ready to get back to it.

Ate very clean yesterday.  So far so good today.  Time to kick it into high gear.  Will be hitting legs hard today.

I can't be the only one that puts a scoop in a shaker bottle, then bring it to the gym, right? Just add water when you leave, and drink it while you're in the car.

I thought everyone did that, lol.  Seems like the most efficient way to go about getting your protein in as quick as possible post-workout.

But then you lose the insulin response if its only with water. Theres a post exercise window of diminishing returns, but its not so small that one has to consume protein within minutes of their last set.

 

[sneakerfan1]

^ I usually do a piece of fruit as well for the insulin spike.

 

[ag 47]

I've always wondered, wouldnt it be better to drink a protein shake while working out?

Btw. starting Gethin 4 week DTP program today. My body is ready

Make sure not to skip out on the cardio either. You'll definitely need to be hydrated and well-conditioned to consistently knock out those reps. Good luck and let us know how you feel

 

[durden7]

^ I usually do a piece of fruit as well for the insulin spike.

Fructose isnt the best source for insulin spikes, but its certainly better than nothing.

 

[swerve]

went rock climbing today, seemed like a pretty solid workout. had my forearms aching when i was done

This is something I definitely want to try.  I've always heard that about rock climbing.

Now that the home situation is under control, I'm ready to get back to it.

Ate very clean yesterday.  So far so good today.  Time to kick it into high gear.  Will be hitting legs hard today.

I can't be the only one that puts a scoop in a shaker bottle, then bring it to the gym, right? Just add water when you leave, and drink it while you're in the car.

I thought everyone did that, lol.  Seems like the most efficient way to go about getting your protein in as quick as possible post-workout.

But then you lose the insulin response if its only with water. Theres a post exercise window of diminishing returns, but its not so small that one has to consume protein within minutes of their last set.

So is almond milk better than water in terms of mixing with protein?

 

[licensed to ball]

^ I usually do a piece of fruit as well for the insulin spike.

Fructose isnt the best source for insulin spikes, but its certainly better than nothing.

Hypothetically If you're outta milk temporarily and you want an insulin spike, what would you recommend to use? I'd like to get some back-up items in the fridge for that situation just in case I'm outta milk.

 

[jjs07]

Make sure not to skip out on the cardio either. You'll definitely need to be hydrated and well-conditioned to consistently knock out those reps. Good luck and let us know how you feel

The mental aspect of the DTP lifts is what I'm loving most about the program.

Starting off, your mind has to be right....like, 100% focused on the task at hand. Looking at the rep count before the lift can be overwhelming. Yeah, it's probably going to be a lower weight, but your body parts that you're working out are going to be pushed to their limit and then some.

I honestly don't know what the worst part of the lift is...the first half or the last. By the time I get to my last 5 sets, I'm thinking "Ok, I got this." You NEED that mentality to get through it. 10 reps...not bad. 20 reps...doing OK. 30 reps. Burns. 40 reps. Shakes. 50 reps. FATIGUE.

However, it's an amazing feeling when you're done for the day and you got through the whole thing.

I've been lifting for a while, and these are some of, if not THE most challenging lifts I've done. I was doing Arnold presses over the weekend, and my last 40 reps I had 20lb dumbells. They felt like 225.

If you have to stop for a second to collect yourself, do it! Just get through the lift!

I can't wait to start the 12 week trainer. I'm going to have to make a couple of modifications to the program, but I'm going to follow what Gethin said as close as possible.

Good luck to everyone out there doing this. And again...thanks to the NT'er who put me on to DTP. I love it.

 

[stuntman mike]

alan aragon:

The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204

More from earlier in the thread:

Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everythng to drop back down to baseline.

You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.

 

[mgrand15]

Man, I'm living that broke life for real now and I'm having a ton of trouble eating enough protein without shakes. Should I just eat a ridiculous amount of meat? I'm trying to keep calories at 1600-1800 and it's really hard to find a balance without whey protein. I might have to just sacrifice and buy it because my fat intake has been way higher than my protein intake and they should be about equal.

 

[sneakerfan1]

Definitely an interesting debate.  I've heard points on both sides of the argument about the importance of the post-workout "window."

As for the insulin spike, that's a valid point.  I've heard gatorade or even low fat candy made from dextrose (gummy bears, sweet tarts, etc.) works best, but I try not to do too much candy.

 

[matt53]

^ I usually do a piece of fruit as well for the insulin spike.

Fructose isnt the best source for insulin spikes, but its certainly better than nothing.

Ive been mixing ON glyco maize with my whey for post workout, is what sort of sugar does that break down to? It's a trehalose and waxy maize combo

 

[marvin hagler]

I always thought the take a protein shake after your workout ASAP was a load of BS. I personally don't even have my first meal and protein shake till about 3 hours after my workout session and have seen great results. The only thing(s) I take pre workout is black coffee with a tablespoon of creatine, and lots of water and another tablespoon of creatine post workout.

 

[freeze]

yo...I think I'm in love with this girl guys....goodness gracious...first learned of her in the fit girls thread. shorty is meeeeean



yessssss lawdddd




ahhhhhh NEW CHALLENGER!!!!!





mammories and solid bunz and pretty faces....

 

[memp2atl85]

Just knocked out 26 miles on the stationary bike...Feels good...I'm gonna try to get that in everyday when possible.

 

[Grine]

This chick makes some of us look bad...

 

[goldenticket21]

Still need to lose 10lbs and tighten up.

 

[matt53]

I always thought the take a protein shake after your workout ASAP was a load of BS. I personally don't even have my first meal and protein shake till about 3 hours after my workout session and have seen great results. The only thing(s) I take pre workout is black coffee with a tablespoon of creatine, and lots of water and another tablespoon of creatine post workout.

The bro-science department is that way --->

 

[3am scholar]

I remember a few pages ago someone stated that actors have the best trainers, etc...

Come on man...

Just because you're a trainer for some A list celebrity doesn't make you more credible than the next guy.

How is wolverine gonna skip leg day. His trainer could do better too.

More evidence

 

[knightlovesqueen]

Still need to lose 10lbs and tighten up.

the feel. i know it.

i'm currently at 208.

started my cut about two weeks ago.

hope to be sub 200 again by april


then shredded fuuuarkness for june