Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Freedom Fries]

Creatine is something that’s good to take. It’s just one of those things your body loves to have, but doesn’t get much of daily. Besides that, protein powders are good for being convenient and getting lots of protein per calorie, fish oil doesn’t hurt either for them omega-3s, and even if you have a decent diet zinc may be worth it. Muscle building isn’t clear for the last one, but most people don’t get enough zinc anyways. It can also make you nut more, so there’s that.
As for cooking with protein powder and mixing it in, I’m not that worried about it. I basically only use it for things like ice cream or other desserts. I try to get more protein through normal food because I have a very big appetite, and protein powder isn’t that substantial even when mixed with stuff.

Yeah I'm not saying don't do that if you aren't big into meat or want more protein, but not having a chug or 2 a day is a detriment. The quick digestion of whey triggering the MPS cycle is probably as if not more important than the macro there if you're getting anywhere near enough protein.

I like zinc too and a couple other supplements. My current stack is this

Musts:

1. 2 scoops of whey post workout. If I work out 2ce I still take it after each - everyone agrees this is a must and studies support that. Helps hit protein values for the day on lower calories. Should have enough leucine to trigger MPS so 3+g.
2. Overfilled teaspoon of creatine - same as above on studies. Helps convert ADP to ATP and has potential neuroprotective qualities

Stuff I take just because that probably doesn't work:

1. pre-jym on lift days - whatever I like the feeling OK. I like feeling like I'm cranked up when I'm lifting. Pre-workout does actually work but mostly because of the caffeine rush
2. 2 scoops of casein for recovery overnight and hitting macros right before bed
3. overfilled teaspoon of glycine at night in some chamomile tea as a sleep aid because why not. It tastes nice
4. 3000+ DHA+EPA+DPA (basically fish oil) for inflammation reduction split btwn breakfast and dinner
5. ZMA support at night btwn dinner and casein because it feels nice I guess and maybe helps me sleep
6. green tea extract in the morning for the catechins
7. multi just because
8. 2000 IU vitamin D with a glass of milk in the morning because I don't work outside
9. A scoop of collagen proteins/peptides before my morning workout with an orange for joint support because I've fucked mine up and I don't eat much connective tissue like my ancestors did

 

[CivilianOfTheFandomWars]

Yeah I'm not saying don't do that if you aren't big into meat or want more protein, but not having a chug or 2 a day is a detriment. The quick digestion of whey triggering the MPS cycle is probably as if not more important than the macro there if you're getting anywhere near enough protein.

I like zinc too and a couple other supplements. My current stack is this

Musts:

1. 2 scoops of whey post workout. If I work out 2ce I still take it after each - everyone agrees this is a must and studies support that. Helps hit protein values for the day on lower calories. Should have enough leucine to trigger MPS so 3+g.
2. Overfilled teaspoon of creatine - same as above on studies. Helps convert ADP to ATP and has potential neuroprotective qualities

Stuff I take just because that probably doesn't work:

1. pre-jym on lift days - whatever I like the feeling OK. I like feeling like I'm cranked up when I'm lifting. Pre-workout does actually work but mostly because of the caffeine rush
2. 2 scoops of casein for recovery overnight and hitting macros right before bed
3. overfilled teaspoon of glycine at night in some chamomile tea as a sleep aid because why not. It tastes nice
4. 3000+ DHA+EPA+DPA (basically fish oil) for inflammation reduction split btwn breakfast and dinner
5. ZMA support at night btwn dinner and casein because it feels nice I guess and maybe helps me sleep
6. green tea extract in the morning for the catechins
7. multi just because
8. 2000 IU vitamin D with a glass of milk in the morning because I don't work outside
9. A scoop of collagen proteins/peptides before my morning workout with an orange for joint support because I've fucked mine up and I don't eat much connective tissue like my ancestors did

Interesting. Protein after a workout is pretty well known, and I do like to eat some afterwards anyways because I usually want a snack. But, my general approach is more along the lines of bodybuilding being my hobby, so I’m not too worried about minmaxing or taking a bunch of supplements. Like, I’ve still been making good progress and am healthier than probably most other people in America, and I’m good with that so far.
To me, it just seems that for an average gym-lad supplements beyond the basics are less important than a generally good diet and training routine. Not to say it’s not worth it or helpful, more just that it’s not my approach.

 

[Freedom Fries]

Interesting. Protein after a workout is pretty well known, and I do like to eat some afterwards anyways because I usually want a snack. But, my general approach is more along the lines of bodybuilding being my hobby, so I’m not too worried about minmaxing or taking a bunch of supplements. Like, I’ve still been making good progress and am healthier than probably most other people in America, and I’m good with that so far.
To me, it just seems that for an average gym-lad supplements beyond the basics are less important than a generally good diet and training routine. Not to say it’s not worth it or helpful, more just that it’s not my approach.

You're entirely correct. Other than the whey and creatine, everything else is entirely unnecessary and probably does nothing. Getting enough meat and veg and not too much sugar is probably the only thing that really matters. I'd also consider myself an amateur or hobbyist athlete but do compete (not in bodybuilding) on a reasonable level.

 

[CivilianOfTheFandomWars]

You're entirely correct. Other than the whey and creatine, everything else is entirely unnecessary and probably does nothing. Getting enough meat and veg and not too much sugar is probably the only thing that really matters.

Some people will just buy anything /fit/ says to, it’s kind of funny.
Every few months, it’s like they discovered some magical legal roid. HMB, beta-ecdysterone, cordyceps extract, basically anything but lifting weights and not being a retard about food.
Anyways, as long as someone understands what they are taking and why, it’s not an issue. There’s probably something I don’t get enough of or whatever, but in reality if you’re at the point in your training where every last percentage of micros is what’s holding you back, you’re probably miles ahead of most people.

 

[Helvítis Túristi]

Not sure if I asked this, but what's more effective and not too hard on the body. Whey protein or protein isolate?

 

[Freedom Fries]

Not sure if I asked this, but what's more effective and not too hard on the body. Whey protein or protein isolate?

Whey Isolate is more expensive, but many people consider it easier on the stomach. The difference in actual macros and speed of digestion technically favors isolate but is completely negligible.

Personally, I just buy regular whey concentrate most of the time but when I get sick of the flavors I find whey isolate can get a bit more creative with fruitier and non-dairy based flavors.
In the end, the choice probably just depends on your lactose tolerance and if whey concentrate gives you bad shits.

 

[Helvítis Túristi]

How much is too much on rest days? I lift five days a week, but I would jog for a mile and do a ten minute max incline on the treadmill. After looking at the Natacha Oceane's videos from the Fitness Idols/Inspiration, I want to try to incorporate both the navy and marines fitness test. Would doing 11 pull ups, 2min of situps, 1.5 mile run as under 10.5 minutes as I can, and 50 pushups under 2 min be too much on a rest day? I just usually do long walks on my rest days.

At some point, I might be in an area without a gym. So, I was thinking of doing these exercises everyday with 450m swim in under 12:30 minutes added. Would that be enough to prevent my muscles from atrophy?

 

[Bassomatic]

For a rest day, you should be ok on that. I have one "free day" one now since I don't play my sport anymore and one "rest" day, where I tend to do home care shit and right now it's a lot of moving potting soil cutting lumber etc, but no work out.

Swimming is great and you can be a monster from pool time.

 

[HackerX]

Anyone have those days where your big compound for the day (bench in my case) just felt too smooth and light? I'm basically doing a linear progression and haven't really ran into any serious roadblocks. (Basically only failing on the last set doing 75+% reps on that set).

So we started doing 4x1 on the compound lifts and my bench has always been lagging behind compared to deadlift and squat. (I'm 6'1, and fluctuate around 260). Previous bench 1RM was 280 in mid-December, but on bench day 275 felt like butter. I actually think I could have put another 20 lbs tbh, but it was one of those days where "jesus christ this feels good".

Had a similar, but not as extreme deadlift experience today. I've basically given up hope on doing standard grip on anything above 400 and immediately started with mixed grip once I had 4 plates. The bar went up faster than it has been in months. Though my previous 1RM was 480, and this was just 4x1 at 435, but honestly felt like I could throw on another 40 and be confident that form wouldn't break down.

Just need to grab hold of whatever juice I've been on the past few days and hold tight.

 

[CivilianOfTheFandomWars]

Anyone have those days where your big compound for the day (bench in my case) just felt too smooth and light? I'm basically doing a linear progression and haven't really ran into any serious roadblocks. (Basically only failing on the last set doing 75+% reps on that set).

So we started doing 4x1 on the compound lifts and my bench has always been lagging behind compared to deadlift and squat. (I'm 6'1, and fluctuate around 260). Previous bench 1RM was 280 in mid-December, but on bench day 275 felt like butter. I actually think I could have put another 20 lbs tbh, but it was one of those days where "jesus christ this feels good".

Had a similar, but not as extreme deadlift experience today. I've basically given up hope on doing standard grip on anything above 400 and immediately started with mixed grip once I had 4 plates. The bar went up faster than it has been in months. Though my previous 1RM was 480, and this was just 4x1 at 435, but honestly felt like I could throw on another 40 and be confident that form wouldn't break down.

Just need to grab hold of whatever juice I've been on the past few days and hold tight.

I know what you mean. For me, it’s usually after a cheat day/meal that that happens. I also think a lot of it mentality, some days you just feel it more than others.

Anyways, lately I’ve been experimenting with a mix of gymnastic movements and traditional bodybuilding weightlifting movements and I think it’s a winner. I’ve been noticing a steady improvement in my physique and skill progressions, and it’s also been very enjoyable. I’ve also noticed that the pumps you get are dummy thicc. Some of my favorite movements to include on chest and back day is the L-Sit Pull-up, Archer Ring Push-ups, and Ice Cream Maker Pull-ups. The last one is fantastic, you really feel the pump along your whole back at higher reps. But the L-Sit Pull-ups are great too, they really hit the last different than you would expect and they look cool as well. Archer Ring Push-ups are also no joke, if you do it right your chest is under constant tension and really finishes them off. If you have limited access to a gym, I would highly recommend getting a pair of rings to hang up.

 

[HackerX]

Good News/Bad News for the week

Tested 1RM and improved on everything. Last tests was in December.

Squat- 445 -> 475.
Overall, shocked I made any improvement. Out of the 3, squats definitely felt the most like shit for the past month or so.

Only issues when testing were depth was a bit high (Which was odd since I'm usually pretty golden). My normal coach/trainer wasn't there, but after looking at the video, he noticed that my stance was WAY WAY too narrow. I didn't really notice it, but after reviewing the vid it's clear, which actually makes me feel pretty good. If I weren't a bit gassed, I think 485 was feasible for sure.


Bench - 285 -> 300
Actually a bit disappointed TBH.

I matched my 1RM last week with 2 sets and it felt great. Did 285 on this on this day, and it felt fine. Wasn't as easy, but still was confident. Once at 300 , the struggle was real. Bar speed on the way down was a bit much, but not overly concerning. On the way back up though, twas not a happy time. Pretty sure my ass left the bench, which is a no-go, as well as right side of back cramped up.

However, by some act of god I was able to finish the rep unassisted. Definitely still massive room for improvement here though, and just hoping by bench catches up.


Deadlift - 480 -> 500
This was one I wasn't so sure if I'd improve or not. Took about 2-3 weeks off in the middle of all this from either work or hemorrhoids (suck). Also, was having very severe back pain that I believe came from how I was putting on/taking off plates improperly. Either way, started lifting fairly heavy on DL about a month ago.

Not alot to say here, once I get to 4 plates I do mixed-grip (have straps, but didn't want to start using them for this). The 500 felt better than it looked on video. After reviewing my clip, could have started a bit lower, which would have helped utilize legs slightly more than I did, but the weight went up well, lockout was fine, and that's it. Also noticed a bit of a leg shake, but didn't realize I did that until watching. (Usually do that when it's ohshitohshitoshit this is heavy, but still successful)

I actually am interested in trying sumo for a bit, but wanted to wait after this test to see how it feels with heavier weight. Same thing with straps, especially since I've never used them. Also going to be a bit more cognizant in getting in protein. I didn't eat like complete shit, but also didn't really focus on food whatsoever. Honestly just want to get in 50g of protein from shakes a day, since it's so easy.


And that's my journal! Thank you and happy lifts.

 

[Dean Pentel]

Good News/Bad News for the week

Tested 1RM and improved on everything. Last tests was in December.

Squat- 445 -> 475.
Overall, shocked I made any improvement. Out of the 3, squats definitely felt the most like shit for the past month or so.

Only issues when testing were depth was a bit high (Which was odd since I'm usually pretty golden). My normal coach/trainer wasn't there, but after looking at the video, he noticed that my stance was WAY WAY too narrow. I didn't really notice it, but after reviewing the vid it's clear, which actually makes me feel pretty good. If I weren't a bit gassed, I think 485 was feasible for sure.


Bench - 285 -> 300
Actually a bit disappointed TBH.

I matched my 1RM last week with 2 sets and it felt great. Did 285 on this on this day, and it felt fine. Wasn't as easy, but still was confident. Once at 300 , the struggle was real. Bar speed on the way down was a bit much, but not overly concerning. On the way back up though, twas not a happy time. Pretty sure my ass left the bench, which is a no-go, as well as right side of back cramped up.

However, by some act of god I was able to finish the rep unassisted. Definitely still massive room for improvement here though, and just hoping by bench catches up.


Deadlift - 480 -> 500
This was one I wasn't so sure if I'd improve or not. Took about 2-3 weeks off in the middle of all this from either work or hemorrhoids (suck). Also, was having very severe back pain that I believe came from how I was putting on/taking off plates improperly. Either way, started lifting fairly heavy on DL about a month ago.

Not alot to say here, once I get to 4 plates I do mixed-grip (have straps, but didn't want to start using them for this). The 500 felt better than it looked on video. After reviewing my clip, could have started a bit lower, which would have helped utilize legs slightly more than I did, but the weight went up well, lockout was fine, and that's it. Also noticed a bit of a leg shake, but didn't realize I did that until watching. (Usually do that when it's ohshitohshitoshit this is heavy, but still successful)

I actually am interested in trying sumo for a bit, but wanted to wait after this test to see how it feels with heavier weight. Same thing with straps, especially since I've never used them. Also going to be a bit more cognizant in getting in protein. I didn't eat like complete shit, but also didn't really focus on food whatsoever. Honestly just want to get in 50g of protein from shakes a day, since it's so easy.


And that's my journal! Thank you and happy lifts.

I'm too lazy to read through the whole post in case you said earlier. How long have you been training? About a year, maybe 18 months?

 

[Tathagata]

I was bulking for about 3 months and made good progress, but gained about 20 pounds. Now I've been trying to cut and get my weight down to 150 (so about 10 pounds to lose). I cut out my protein shakes and snacks to get below 2000 calories/day but I've only made a little progress in ~2 weeks. Any advice? Thinking about doing stationary bike, rowing machine, and/or running on my rest days which will help with losing some of the bodyfat, but haven't committed to anything yet.

 

[CivilianOfTheFandomWars]

I was bulking for about 3 months and made good progress, but gained about 20 pounds. Now I've been trying to cut and get my weight down to 150 (so about 10 pounds to lose). I cut out my protein shakes and snacks to get below 2000 calories/day but I've only made a little progress in ~2 weeks. Any advice? Thinking about doing stationary bike, rowing machine, and/or running on my rest days which will help with losing some of the bodyfat, but haven't committed to anything yet.

Cardio would help a lot, even just walking more. Weight also isn’t everything when it comes to losing fat, so it’s important that you keep that in mind. Other measurements like waistline and BFP help a lot, even if you’re using a cheap pair of calipers they can tell you what direction you’re going in.
Eating more leafy greens and vegetables also helps you stick to a diet more because they fill you up for very little calories. I usually eat them in really big wraps and it’s worked for me.

 

[Hollywood Hulk Hogan]

I was bulking for about 3 months and made good progress, but gained about 20 pounds. Now I've been trying to cut and get my weight down to 150 (so about 10 pounds to lose). I cut out my protein shakes and snacks to get below 2000 calories/day but I've only made a little progress in ~2 weeks. Any advice? Thinking about doing stationary bike, rowing machine, and/or running on my rest days which will help with losing some of the bodyfat, but haven't committed to anything yet.

20 lb in 3 months is way too fast. Aim for about 1/2 lb or so a week. Unless you're on a boatload of PEDs, you won't gain muscle any faster than that

 

[world of shit]

After a long break, I'm taking racetams again (with alpha-gpc).

I've noticed with piracetam, I can do 2 extra 5min sets of jump rope.

With Phenylpiracetam I can easily add ~6-8 pounds to my incremental weight each session, rather than the standard 2.5-5 pounds, and I'm much less likely to plateau. Especially for some reason deadlifts, which normally fall behind my squat numbers. Could do 3 extra pull ups too.

EDIT: Shit, I forgot I've been taking tongkat ali 10% extract everyday for the past 2 weeks. That explains it or at least definitely contributed to it.

 

[Bugl]

Yeah I'm not saying don't do that if you aren't big into meat or want more protein, but not having a chug or 2 a day is a detriment. The quick digestion of whey triggering the MPS cycle is probably as if not more important than the macro there if you're getting anywhere near enough protein.

I like zinc too and a couple other supplements. My current stack is this

Musts:

1. 2 scoops of whey post workout. If I work out 2ce I still take it after each - everyone agrees this is a must and studies support that. Helps hit protein values for the day on lower calories. Should have enough leucine to trigger MPS so 3+g.
2. Overfilled teaspoon of creatine - same as above on studies. Helps convert ADP to ATP and has potential neuroprotective qualities

Stuff I take just because that probably doesn't work:

1. pre-jym on lift days - whatever I like the feeling OK. I like feeling like I'm cranked up when I'm lifting. Pre-workout does actually work but mostly because of the caffeine rush
2. 2 scoops of casein for recovery overnight and hitting macros right before bed
3. overfilled teaspoon of glycine at night in some chamomile tea as a sleep aid because why not. It tastes nice
4. 3000+ DHA+EPA+DPA (basically fish oil) for inflammation reduction split btwn breakfast and dinner
5. ZMA support at night btwn dinner and casein because it feels nice I guess and maybe helps me sleep
6. green tea extract in the morning for the catechins
7. multi just because
8. 2000 IU vitamin D with a glass of milk in the morning because I don't work outside
9. A scoop of collagen proteins/peptides before my morning workout with an orange for joint support because I've fucked mine up and I don't eat much connective tissue like my ancestors did

Thank you so much for this recommendations. When I started to prepare professionally for weightlifting competitions, I realized how important it is to eat quality food, add balanced nutritional supplements to my diet that will help to recover from grueling workouts. At the moment, I am training according to the Oleksiy Torokhtiy program, which in his training programs pays special attention not only to the general training split, but also pays a lot of attention to the exercise technique, and also pays serious attention to nutrition. The nutrition program I am currently using is based on actual nutritional programs for Olympic weightlifters and includes detailed instructions provided by a dietitian physician.

 

[Bassomatic]

@HackerX killing it fam!!! Good for you!

I think my numbers are gonna tank, I just started rowing (on a machine) done a ton of hiking and body weight shit as well as extra cardio. But I feel beastly.

Also, to brag for someone else sis basso, is 43 and 1rms a fucking single plate bench. "lol thats why my tits don't suck"

 

[AmazingEagle]

Yeah I'm not saying don't do that if you aren't big into meat or want more protein, but not having a chug or 2 a day is a detriment. The quick digestion of whey triggering the MPS cycle is probably as if not more important than the macro there if you're getting anywhere near enough protein.

I like zinc too and a couple other supplements. My current stack is this

Musts:

1. 2 scoops of whey post workout. If I work out 2ce I still take it after each - everyone agrees this is a must and studies support that. Helps hit protein values for the day on lower calories. Should have enough leucine to trigger MPS so 3+g.
2. Overfilled teaspoon of creatine - same as above on studies. Helps convert ADP to ATP and has potential neuroprotective qualities

Stuff I take just because that probably doesn't work:

1. pre-jym on lift days - whatever I like the feeling OK. I like feeling like I'm cranked up when I'm lifting. Pre-workout does actually work but mostly because of the caffeine rush
2. 2 scoops of casein for recovery overnight and hitting macros right before bed
3. overfilled teaspoon of glycine at night in some chamomile tea as a sleep aid because why not. It tastes nice
4. 3000+ DHA+EPA+DPA (basically fish oil) for inflammation reduction split btwn breakfast and dinner
5. ZMA support at night btwn dinner and casein because it feels nice I guess and maybe helps me sleep
6. green tea extract in the morning for the catechins
7. multi just because
8. 2000 IU vitamin D with a glass of milk in the morning because I don't work outside
9. A scoop of collagen proteins/peptides before my morning workout with an orange for joint support because I've fucked mine up and I don't eat much connective tissue like my ancestors did

Nice

 

[Picklechu]

I desperately need to get back to the gym. I'm turning into a fat. On the bright side, I'm maintaining my weight, and it's much easier for me to recomp than to flat out gain weight. Trying to decide if I want to use the university's crowded gym, or pay for a membership elsewhere.