Diet, Supplements and Enhancers

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I've been reading through a lot of this thread and have noticed a lot of people talking about protein supplements. I have yet to get into those, but was thinking about it the other day. Then I thought i'd try instead to chop and cook 500-600g chicken breast and split that over 5 days to take with me to work before I hit the gym after work. Would that be a better source of protein than going a protein shake?

I've gone from 96kg to 79kg in the last 12 months with changing my diet habits, but now really wanting to shed that last bit of fat and look to get more ripped so thought I should be upping the protein levels now.
 

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hi all... have been using Horleys Crossfire for those of you who know it, getting it for $110 for 3kg... after the name of a supplier if you know of it cheaper or also an alternative cheaper product that does the same...
 
Hi guys. Ive read through bits and pieces of this entire thread whenever i can. Can anyone/or a couple of people give me a brief run down of testosterone products, like Tribulus etc? All the company's just say about how it increases your sex drive? does it do anything for your training and muscle development etc?
 
hacker said:
hi all... have been using Horleys Crossfire for those of you who know it, getting it for $110 for 3kg... after the name of a supplier if you know of it cheaper or also an alternative cheaper product that does the same...
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www.proteindirect.com.au is an excellent source of whey protein isolate and concentrate

to be honest I don't see enough benefit in paying extra for isolate but the choc flavoured WPC from that web site is great
 
such is ben said:
Hi guys. Ive read through bits and pieces of this entire thread whenever i can. Can anyone/or a couple of people give me a brief run down of testosterone products, like Tribulus etc? All the company's just say about how it increases your sex drive? does it do anything for your training and muscle development etc?
Click to expand...

If you're under 30 it's all a rubbish. You are already pumping testosterone at this age.
 
hacker said:
hi all... have been using Horleys Crossfire for those of you who know it, getting it for $110 for 3kg... after the name of a supplier if you know of it cheaper or also an alternative cheaper product that does the same...
Click to expand...

Sounds like VitaminME prices - Stay away. Look on the internet for plenty of good prices or a more independent stockist who has more room to move with prices - buying bulk, frequenting the one store and going with mates will help to reduce the prices.
 
such is ben said:
Hi guys. Ive read through bits and pieces of this entire thread whenever i can. Can anyone/or a couple of people give me a brief run down of testosterone products, like Tribulus etc? All the company's just say about how it increases your sex drive? does it do anything for your training and muscle development etc?
Click to expand...
Zinc tablets taken daily can help
 
J Selwood14 said:
hi guys, not sure where to ask this but hopefully someone can help
i have been working out a lot for the last few months, got down to about 10% body fat but only around 72-74kg at the moment at 6 foot, 6 1 maybe...19 years old. i would now like to start gaining some more muscle, but dont want to gain any fat if possible
so what i wanted to know is can i build muscle while maintaining around 10% body fat? i've read up a bit on it and i think i should be taking in around 2700-3000 calories per day (around 250-500 above maintenance) to gain some weight but not fat
i have been doing weights for a couple of years now but havent gained a lot of muscle due to trying to cut fat, which has worked
so if i continue to do weights and eat a few hundred calories over maintenance would it be possible to gain muscle and no fat?
if it helps i also do HIIT on the bike 3 times per week and run a fair bit for fitness for footy and basketball
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You can easily do that, but it will take you about 10 years to put a decent amount of muscle on that 6 foot 72 kilo frame

Well lets say you're a 19 yr old AFL footballer with access to the best facilities, staff, training, nutritionists and sports scientists in the biz. You'll still be in your mid 20's before you've bulked up.

tl:dr, psyche yourself up for the long haul, especially if you're determined to gain size without adding any fat.

For what it's worth (i've said it before ad nauseam on here anyway) there is nothing wrong with putting fat on if you want to get big, a bigger frame is a bigger frame and will take more muscle eventually. You can always strip fat later. But if you're a serious footy player, disregard everything i've said because i don't know s**t about putting on size AND trying to maintain pro level football fitness. I would look to rugby union style training instead of AFL.

Somewhat on topic, does anybody else wonder why the AFL hasn't tapped into the rugby union style physique yet for specialist roles? Certainly fitness and speed doesn't seem to be an issue in union until you get to the really big guys. Alastair Lynch was probably fairly close to what i'm talking about, and he ragdolled everyone in the comp (kicked a few goals too....)
 
hi guys, not sure where to ask this but hopefully someone can help
i have been working out a lot for the last few months, got down to about 10% body fat but only around 72-74kg at the moment at 6 foot, 6 1 maybe...19 years old. i would now like to start gaining some more muscle, but dont want to gain any fat if possible
so what i wanted to know is can i build muscle while maintaining around 10% body fat? i've read up a bit on it and i think i should be taking in around 2700-3000 calories per day (around 250-500 above maintenance) to gain some weight but not fat
i have been doing weights for a couple of years now but havent gained a lot of muscle due to trying to cut fat, which has worked
so if i continue to do weights and eat a few hundred calories over maintenance would it be possible to gain muscle and no fat?
if it helps i also do HIIT on the bike 3 times per week and run a fair bit for fitness for footy and basketball
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you ned to prioritise...unfortunately with genetics like yours, gaining a lot of wt is going against you but you just need to be a bit smarter about the situation...it also means that your recovery abilities aren't great so you ned less volume in your training and you also need to disregard anything that will use calories you need for growth

in that instance you'll definately need to cease the hit stuff, besides footy and basketball running and you'll need to abbreviate your training i bet (piss off isolation exercises) so something like:

day 1 - military into incline into bench press + rows for back
day 2 - front squats into back squats into deadlifts + pull/chin up/downs for back
repeat

now what i mean by the above is to start at 50% of your military press 1 rep max (guess if you have to or just do a test run) and plan out 6 sets where you increase the wt each set with small increases until you reach your 3 rep max (might be 7 or even 8 sets) then from the wt you finished on do inclines the same way and benches from your incline finishing point...each set is 3 reps per set done as quick as you can...once a rep "slows down", then stop that exercise...you might need smaller jumps for incline and bench as you go up in wt...i can go into more if needed, at work now
 
Somewhat on topic, does anybody else wonder why the AFL hasn't tapped into the rugby union style physique yet for specialist roles? Certainly fitness and speed doesn't seem to be an issue in union until you get to the really big guys. Alastair Lynch was probably fairly close to what i'm talking about, and he ragdolled everyone in the comp (kicked a few goals too....)
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there's too much running now, so bodyweight, or too much (even muscle) isn't desireable for the long seasons which just got longer...that's why they're into recruiting basketballers and athletes

we'll se how carmichael hunt goes i suppose...
 

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kirk do you still believe in that 1 rep max fairytale ?

How does someone figure out a 1 rep max? Mine would vary wildly on any given muscle on any given day. 1 rep is just not representative of the strength one has. We all have bad days and superman days. On shoulder press i can't even imagine what the difference would be, it would be huge depending on how my shoulder joints feel that day, how motivated i am and 50 other factors.

Do i just keep hitting up the gym and trying 1 rep max's then after 6 months average it out ?

I guess for a novice, the 1 rep max range isn't going to vary as much, but it will vary.
 
posted this before so i will again

100% - 1rm
2rm - 95 to 97%
3rm - 92 to 94%
4rm - 87 to 91%
5rm - 83 to 86%
6rm - 79 - 84%

give or take

maybe i should have said "estimate your max"
 
I have just started taking 1MR as a pre workout supplement, I must say it is fantastic... I used to take superpump but think I have used it far too long, I took 3 scoops and barely got a buzz from it. When I started one was enough.

1 MR is one scoop and works after about 5 minutes... Lifting slightly more but instead of 12,10,8,6 reps it is 15,12,10,8 reps

Anyone else a fan of it
 
It's called 1 more rep and you're getting 2-3 more. Unbelievable. Now in all seriousness, SD hero is right. Why are you taking a pre-trainer, something taken to build size/muscle, when you are doing sets equivalent to a biggest loser contestant.

Also, you need at least a months break from all these pre-trainers at least every 3 months.

And if its minimal scoops your after this mob promise one only

hemouc-bck1.jpg
 
The reason I do 15, 12, 10, 8 is because with some exercices the second and third sets I really struggle with, so if i can bust the 15 out and then only do 10, 8 and 6 i figure it is better...


I weight about 82 kilos drift up to about 84 at times... I am probably around 15% body fat... should I make a switch to doing maybe sets of 8, 6, 6, 6 and work heavier?
 
nufan_tigers said:
The reason I do 15, 12, 10, 8 is because with some exercices the second and third sets I really struggle with, so if i can bust the 15 out and then only do 10, 8 and 6 i figure it is better...


I weight about 82 kilos drift up to about 84 at times... I am probably around 15% body fat... should I make a switch to doing maybe sets of 8, 6, 6, 6 and work heavier?
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I do sets to failure, which means doing weight that you know you will get at least 6 reps but no more than about 8. Maybe 10 if you're having a superman day. When i say failure i mean when you think you probably won't get the next rep up without help (i train alone)
 
The reason I do 15, 12, 10, 8 is because with some exercices the second and third sets I really struggle with, so if i can bust the 15 out and then only do 10, 8 and 6 i figure it is better...

I weight about 82 kilos drift up to about 84 at times... I am probably around 15% body fat... should I make a switch to doing maybe sets of 8, 6, 6, 6 and work heavier?
Click to expand...

what are you hoping to achieve with 15 rep sets?
 
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