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The Fysical Phitness Thread

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got a question (I'm from Germany so excuse me for probably not using the correct terms).

I'm 18 years old (~70kg, 1.79m) and I thought about using protein shake/powder (is it called this?). I've read that whey proteins are the best way to go, but I ain't exactly so sure so you could probably give me some infos about all that stuff. In the gym I train, a worker there told me that I should drink some kind of protein shake immediately after training and before going to bed when not training.

So, what kind of shake/protein is recommended and do I need to alter the food I eat etc.?

I hope this is the correct place to post.
 
^Yeah, whey protein is a very common supplement used by bodybuilders. But, don't go crazy with taking protein shakes and powders. Just make sure you're getting 1 g of protein per lb of bodyweight (this figure is a very rough approximation; some people say 0.8 g/lb of lean mass is the most that's needed for optimal protein synthesis in people who train 3-5 times a week.). If you are getting that amount of protein, then there is really no need to supplement with shakes, but I find them to be more convenient and they're pretty simple to prepare (quicker than pieces of chicken breast!).

Oh, and BTW, the anabolic window after workouts is really exaggerated. Amino acids will still be floating around your bloodstream even if you exhaust your muscles during a workout. No need to take a protein shake IMMEDIATELY after your workout or OMG YOUR MUSCLES WILL TURN INTO PAPER. Nutrient timing is really overrated and in the grand scheme of things, as long as you're getting your needed macros and caloric needs, then there is no need to worry about eating protein before bed or immediately after a workout.

(sorry for writing in fragments...just wanted to make this as concise and understandable as possible (guy doesn't seem to be that good with English)).
 
more diarrhea 5 mins before the race, stuffy nose, etc etc. seemed to be a 1 day thing though so it's all good

one day I'll be healthy for race day

2:06 and 4:57


oddly enough, my 800 keeps coming down while my mile has stagnated at a time far worse than my 800, this despite me having focused 100% on endurance and probably having a stronger 5k than 800. oh well. note that the 4:57 was a solo "effort" if you can even call it that. I was at a weak jv meet, put a 60m gap on the field in a first lap of 69 seconds, didn't feel like going any faster, and cruised the rest of the way. it seemed to give the crowd quite the show though.

I'm confident that if I weren't sick I'd have had 2:01 or 2:00 in me, so 1:59 isn't too much of a stretch in the coming weeks. got plenty of season left and I'm pretty close.
 
I've been doing this beginner workout for a few weeks and I'm finally starting to see results that I'm happy with, but there's something that's confusing me.

The first time I did these workouts my muscles were sore and stiff for a few days afterward (after the bicep workout I could barely fully extend my arms). But the next time I did them, doing the same exact thing--same weight, number of reps, everything--I'm only sore for a few hours afterward. Is there something I'm doing wrong? Should I keep intensifying my workouts? Am I supposed to be pretty sore the next day?
 
yar, no problem. if you've got any questions, popemobile, stylish interval, and those guys know pretty much everything about it so you're in good hands.


in other news, I'm in the biggest race of my life tomorrow. so usually in the 800 I chill for a 60 second first lap then grab the race by the balls, throw a surge at 500m, and leave everyone. never have I had to work the last lap to win. tomorrow, there is a guy who has run 49 for the 400 and 1:59 for the 800. there are also two guys who have gone 2:01 and a couple with 2:02-2:04. it's 2 heats of 8 people, and I'm in the fast heat as the slowest guy. last time I raced, there were 22 guys in 6 lanes, among whom I was the only person below 2:10, so I got knocked over within 20 meters then still ran 2:06. Tomorrow, I will get my own lane to run in for the first 100m, and I'll have good people to run against. 'twill be pretty much my first non-solo effort. gonna go get it
 
d'awww i was mentioned with popemobile as a SL guy now :D honour has fallen upon my family name.

gl stat bro, remember that you're embarrassing smogon as a community if you don't win! jk, but really ya got my faith in ya. <2:00 is too easy for ya, i know ya can do it. bring home the trophy / medal / title
 
fuckin' bullshit. none of the fast guys showed up. I won in 2:08. *deep sigh* I wish I could just get put in a fast race so I could lose and run fast
 
Ok, I got a few questions about lifting supplements in particular. I've been lifting pretty much every morning Mon-Fri for about a year now for football and I think it's been helping tremendously as I've increased my bench by about 60 lbs and my squat by about 85 lbs. I've been taking Cyto Gainer + 3 Grams of Creatine religiously after every workout, and I think that thats been a large factor in my progress. I was just wondering though, what are your guy's experiences with these post workout supplements? Is Cyto Gainer what I should be taking and is Creatine worth it at all?

Secondly, many of my teammates have taken up using the pre workout supplement Jack3d. Apparently, one of them was benching 315 naturally, then after taking Jack3d, miraculously benched 385. I don't know if this is even possible or if Jack3d even works, but I'm curious to try it and am wondering about what the side effects are, as I've heard it can make some people feel really shitty.
 
man i fucking hate dead-lifts... puked all over my self :S it wasnt the embarrassment that annoyed me because i have a home gym but the fact that i puked on my self and that i wasted an hour or so trying to force some grilled skinless chicken breasts into my mouth for lunch when I'm not even hungry.... only to throw them up later :[[[[[[[[[[

shitty day
 
fatty said:
words were here
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I don't take supplements because I know people who haven't done well with them, but I also know people who have done well with them who are dl-ing, squatting 500+ benching 400+ kind of thing and i dunno if all they take is creatine or not but i know they use it and they do fine, so i think it's more of a personal choice. surely someone here uses it and can tell you, i think vespa preached about it somewhere in the thread but without searching i don't wanna look for it.

Nosferalto said:
words were also here man i'm not even quoting you stat when it's your turn
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deadlifts! <3 were you just feeling really awful? or was it just really hot / cold or something? either way i'd rather puke on deadlifts than squats or bench. oh jeez imagine puking on bench ._. ugh. i guess you were sick tho, i hope you feel better! :)



and stat bro, congrats on winning! just keep patient bro, those guys will show soon enough. and when they do, you'll be all 'FUCK YEAH MOTHERFUCKERS GONNA KICK YOUR MOTHEFUCKING ASS HELL YEAH YOU BROKE THE RULES NOW I'LL PULL OUT ALL YOUR PUBIC HAIR BITCHES' ** and it'll be awesome whether you win or lose. so congrats again on winning! other encouraging things here but you know how i am i can't do encouraging i'm a better listener, so just congrats, glhf, etc.

** also this is the greatest not-quite-right song reference i've ever had the privilege to use.
 
I use creatine because it's really cheap, but other than that I don't use any kind of supplements. Not even whey because I get plenty of protein in my diet, although I'd recommend using whey if you don't mind the cost. The rest of the stuff is useless and a waste of money.

edit: it's not like creatine is essential by any means either
 
Just to clarify, is there expensive whey protein that is way better than what I'm used to seeing? Because I use whey protein and my 2 pound tub of it only costs about 20 to 25 dollars. And the 2 pound tub can last quite a while. There's also the 5 pound (i think?) tub for around 40ish.

They way you worded it makes it seem like whey is expensive when 20 bucks is relatively cheap.
 
Hey guys, I need some advice for today (or soon) since I have a track meet today, I'm doing the 100/long/triple. However, something that's seriously worried me for the last few days is that when I've been sprinting, in my right quadricep it feels like one of the muscles higher up on my leg (closer to the hip than the knee, about in the middle, where you can feel the largest part of the muscle) is strained or something. I'm not entirely sure how to describe it, but it feels like when I stretch it strenuously (example the flamingo stretch or when I'm sprinting or lunging), the muscle seems tight or strained, and can be incredibly painful. I thought it could have been because for the last week I had sprinted somewhat intensely on it, except Thursday I took a day off and it still felt like something was wrong yesterday, though I guess it was slightly less noticeable than on Wednesday.


I'm going to compete in today's meet, but if it gets really painful and something feels wrong I might have to take a week off. I looked up online for some potential injuries, but most sources mention the muscle right above the knee or right below the hip, which this is not. Also, I don't feel it actively (unless I've just sprinted on it) and it doesn't hurt to walk (because it isn't extremely stretched). Do you guys have any advice?
 
CBshuckle said:
more words were here
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are there trainers at these meets? i assume there are since i'm p. sure trainers are like, at everything. if there is one, find him before you run and describe your problem and see if he can help, and if it really hurts after you run obviously you probably need to see him.

also i'd ask your coach about it. only thing it sounds like to me is that you pulled it or something. just be sure to ask someone about it haha. and if no one does anything, you know the old saying: ice is always super nice
yes i just made that up 6.6
 
Well, thanks I hope the injury isn't very serious. I'll tell my coach but I just hope he doesn't pull me out or something. I'm looking to get under 12.0 today in the 100 (my record last year).
 
jwoozie said:
Just to clarify, is there expensive whey protein that is way better than what I'm used to seeing? Because I use whey protein and my 2 pound tub of it only costs about 20 to 25 dollars. And the 2 pound tub can last quite a while. There's also the 5 pound (i think?) tub for around 40ish.

They way you worded it makes it seem like whey is expensive when 20 bucks is relatively cheap.
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Sam's Club has 5 pound bags of Whey for 25$. I usually stock up on 2 bags every month and a half. There is no difference in Whey, let it be Optimum 100%; that shit is overpriced. Don't get me wrong it's not a bad product, but Whey is one of those few things that seems to be overpriced on the health market this days.
 
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