The Health and Fitness Thread

[Sashan]

1gm of protien intake per kg shredded body wt /day [different source recommend from 0.6 to 2 gms-- so 1 gm is the average i use]

add porridge / wheatabix in the morning -- and carbs + protien pre/post workout -consider one of this meal as lunch--

the rest of the 2 meals , add vegetables , multivitamin tablets , fish oil tablets

more mass building people keep the 2;1 ratio between carbs and protiens
----

strict protien intake and loose carb control depending on how you feel [energy level] and how shredded you wanna be --- protien intake is a very costly matter these days

these days i am trying to shred ... so will take just enough calories preworkout so that i can have a robust workout ..

My problem is that I do not have a routine at work. Sometimes I had to sit for more than 12 hours and sometimes it is 8-9 hours. So a planned intake in terms of calorie intake does not work for me. I am trying to assess my basal metabolic rate and have my meals planned accordingly. So was my question.

 

[Manticore]

keep it simple -- 4 meals [i am not counting protien drink]

slow metabolizing carbs in the morning ... vegetables in the evening

if you are fat , then less use of quick acting sugars all day ... if you are slim , use more glucose pre,post workout-- as this glucose will increase glycemic level , thus opening receptors BOTH on muscle and fat cells = you will bulk qiuckly but the fat increase wont be profound on slim/skinny guys as compared to endomorphs

protien intake almost equal to your wt if you are shredded -- lesser if you are fat--- divide the protien intake in 25gms portions spread over the day

 

[fatman17]

KISS - keep it simple sir!
i may be called 'fatman' but i run 5 km every other day. thats it. eat/drink things i like but in moderation. get your medical check-up every 2 years (one if possible).

 

[Manticore]

My desi protien shake
i use , sometimes at night, when im really soar
2 bananas , 1cup mik, 2 raw eggs, 2 tbs peanut butter , ice= blender=30+ gm protien

What do mass gainers / extra strength items have over whey protiens?
when gaining bulk , i add 2 spoons of galaxosD in 1 scoop of whey and take a multivitamin tab= better than mass tech scoop

some extra strength powders/drinks have caffiene aswell.. you can find in NO preworkout supplements , coffee, tea , fat burners, pepsi, red bull etc

KISS - keep it simple sir!
i may be called 'fatman' but i run 5 km every other day. thats it. eat/drink things i like but in moderation. get your medical check-up every 2 years (one if possible).

sir, all these years i thought you were actually fat

 

[Sashan]

keep it simple -- 4 meals [i am not counting protien drink]

slow metabolizing carbs in the morning ... vegetables in the evening

if you are fat , then less use of quick acting sugars all day ... if you are slim , use more glucose pre,post workout-- as this glucose will increase glycemic level , thus opening receptors BOTH on muscle and fat cells = you will bulk qiuckly but the fat increase wont be profound on slim/skinny guys as compared to endomorphs

protien intake almost equal to your wt if you are shredded -- lesser if you are fat--- divide the protien intake in 25gms portions spread over the day

I take complex carbs except post-weight training when I eat rice just for the exact reasons you stated above - Eat nuts in between and take a multivitamin,whey protein shake everyday and NO2 occasionally. But I am yet to find a balance between workout and work due to the unpredictable nature of my work nowadays.

 

[Pfpilot]

the specialists in my gym [a reputed chain] come to me to construct their diet plans and routines.. infact i just gave two 5pound tubs of optimum 100% whey to the specialist as they were about to expire in 3 months and i was trying to decreases by calorie intake.. as you know , any form of extra calories end up in fat , even extra protiens

Wait...The specialists come to you because of your medical background or your prowess in the gym? Either way I am jealous, took me years of trial and error to discover a diet that worked for me. Actually, my entire reservoir of fitness knowledge is based off of doing things the wrong way, first (and second).

 

[Manticore]

i started off reading flex etc magazines and then hhh 's book --- after that arnorld's book-- after that 100 ebooks.. and i am not kidding -- i even uploaded them , link on first post.. wonder if link works now , its been awhile since i logged into *******..

i am a docter yes.. most of the 'science' magazines talk about is basic biochemistry -- and the ability to read ingredient labels also might have been easier for me because of my profession

people cant believe that ive done bicep/tricep curls for not more than 5% of my gym life , which i started in 2nd yr mbbs -- in school life i was in the pepsi cricket team .. got brown belts n both ninja and taekwondo back then... was into building model kits during my fsc

 

[S_O_C_O_M]

this is a good forum with wide variety of workouts and very knowledgeable members

Muscle & Strength Forum - Natural Bodybuilding, Strength, Fitness & Physique!

the golden rules to get big and strong

1.) lift consistently

2.) eat

3.) Stretch after workout and everyday

4.) do light cardio [15-30 minutes twice a week (1-2 miles)]


then you will end up like this (this is how i look although it is not me).

 

[Manticore]

talking about sites-- for inspiration , nothing beats this
**Transformations from FAT to FIT** - Bodybuilding.com Forums

 

[S_O_C_O_M]

it takes years to get big and strong because the average person can only put on 10lbs of muscle in 1 year that is why consistency is the key.

 

[Manticore]

i've never aimed to be like the person posted by you -- i consider the physique of an average fitness model to be the most functional look

 

[S_O_C_O_M]

i've never aimed to be like the person posted by you -- i consider the physique of an average fitness model to be the most functional look

how much can you bench press?

 

[Pfpilot]

i started off reading flex etc magazines and then hhh 's book --- after that arnorld's book-- after that 100 ebooks.. and i am not kidding -- i even uploaded them , link on first post.. wonder if link works now , its been awhile since i logged into *******..

i am a docter yes.. most of the 'science' magazines talk about is basic biochemistry -- and the ability to read ingredient labels also might have been easier for me because of my profession

people cant believe that ive done bicep/tricep curls for not more than 5% of my gym life , which i started in 2nd yr mbbs -- in school life i was in the pepsi cricket team .. got brown belts n both ninja and taekwondo back then... was into building model kits during my fsc

Wow that's pretty impressive. I, myself, do very little isolated work. Compound exercises are the way to go, but a lot of beginners get intimidated by them. My personal preference are body weight exercises, love doing Pull ups (most people confuse them with chinups), in my opinion one of the hardest exercises out there.

how much can you bench press?

That's fool's gold my friend. I would know, I could easily get beat up by a smaller guy, but I can bench press 50lb over my weight. Dead lifts and Squats are probably a more accurate measure of strength. People who dominate these exercises have my utmost respect.

 

[Manticore]

as its been only 4 days since ive started to go to the gym , i will do curls and extensions for my legs for the first 2 weeks-- need good coordination and flexibility for the squats and deadlifts... for some reason, the gym has removed the hack squat machine which i used to employ for the first 2 weeks -

i never bench press horizontally -- i do it e a semi incline on smith machine to save rotator cuff --however without a helper.. if you know smith machine itself has a wt of 15kg on top of my 90kg during my peak time on slight incline

however i will start slow this time and give more time to cardio

 

[Pfpilot]

I use the smith machine for incline bench press as well; my biggest complaint with it is, that it takes away one of the more challenging aspects of bench press and that is balance and the amount your surrounding muscles work just to keep the barbell straight and level. I feel, the compound nature of bench press is truly utilized only when I use free weights. When ever I do incline bench press, without the aid of a smith machine, I lift significantly less...some of that may be psychological, since I am not worried about having my throat crushed on the smith. I tend to do flat bench press with a barbell, before moving onto incline on the smith machine. But I never even approached 90kg on the incline, probably maxing at 85kg or so for reps.