Arcanine/Arbok Master
New Member
Ya, we don't really stretch. Usually we are in a time crunch between classes so we have to get it done swiftly, but we really should start stretching.
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- Thread starter Jaeger
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Ya, we don't really stretch. Usually we are in a time crunch between classes so we have to get it done swiftly, but we really should start stretching.
No-no this is really good and alot of the reason I wanted to start this thread. I've learned along time ago not to argue weight cutting with a wrestler :wink: My goal has always been to put on muscles and tone while keeping a slim build. I've always folllowed the high protein, low carb, low fat eating plans. So I always saw milk as a low calorie, low carb way to get alot of protein and about the whole way I could stomach those protein shakes.
Ninjask88
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Okay ya so in your case milk is a really good choice. Since you are trying to gain muscle milk is one of the best ways to go. Have you ever tried any of that muscle milk stuff? I don't know anyone who has and was wondering if it was any good.
prodigal_fanboy
New Member
Jay, I'm going to have to disagree with you here. Milk is fabulous for bulking. Milk is low carb, and does have protein, but is not low calorie in sufficient quantities. I don't know precisely how big you are, I haven't seen you in person save once at Nats last year, but for someone of my height and activity level, I need 150-200g protein/day.
A single cup of skim milk has 80 cal / 8 grams of protein. If I'm not mistaken, each gram of protein is ~4 cal. In other words, milk is great for maintaining a 40% protein / 30% carb / 30% fat ratio in terms of calorie intake, but still it's a source of extra calories that you could be avoiding on a cut.
A single scoop of Body Fortress Protein Powder, which is low-tier in terms of quality, has more than three times the protein for less than 1.5 times the calories, if you're looking to get in enough protein to maintain lean muscle mass on a cut.
Then again, for the day-to-day healthy eating, skim milk probably isn't too bad.
---------- Post added 02/03/2011 at 06:30 PM ----------
An alternative could be poor form. I see lots of people benching with bad form, and if you do that you will transfer a lot of the load into your anterior deltoids and biceps, which would lead to the tear.
Stretch well, eat well, and sleep well. If it doesn't hurt too bad you will recover after a day or two.
A single cup of skim milk has 80 cal / 8 grams of protein. If I'm not mistaken, each gram of protein is ~4 cal. In other words, milk is great for maintaining a 40% protein / 30% carb / 30% fat ratio in terms of calorie intake, but still it's a source of extra calories that you could be avoiding on a cut.
A single scoop of Body Fortress Protein Powder, which is low-tier in terms of quality, has more than three times the protein for less than 1.5 times the calories, if you're looking to get in enough protein to maintain lean muscle mass on a cut.
Then again, for the day-to-day healthy eating, skim milk probably isn't too bad.
---------- Post added 02/03/2011 at 06:30 PM ----------
An alternative could be poor form. I see lots of people benching with bad form, and if you do that you will transfer a lot of the load into your anterior deltoids and biceps, which would lead to the tear.
Stretch well, eat well, and sleep well. If it doesn't hurt too bad you will recover after a day or two.
Azure Kite
New Member
Yeah, with benching-type exercises, if you're not used to it, don't jump right into it. Especially with anything upper body, do a little more each time. I don't bench, but I don't have to bench to tell you that if you just jump right into it, or do anything you're not used to, it's easy to hurt yourself.
BlueShuckle
New Member
I don't go to the gym or workout, as I weigh a mere 125 lbs. I am 16, 17 in four days, and am trying to gain weight rather than lose it/convert it to muscle. If I could gain weight I'm certain that I would visit the gym as there is one open every day on my school campus.
The thing I could do is stretch more, I'm 5'10" and pretty inflexible. I want to touch my toes.
The thing I could do is stretch more, I'm 5'10" and pretty inflexible. I want to touch my toes.
prodigal_fanboy
New Member
You do not convert fat into muscle.
You cannot convert fat into muscle.
Fat does not become muscle.
To gain muscle mass, consume more calories/day than your body needs, get a solid weekly weightlifting program, and consume sufficient protein.
To gain fat, consume more calories/day than your body needs, without lifting weights. In the absence of the need to repair and strengthen your muscles in response to your workouts, your body will store the excess calories as fat.
To find out your base metabolic rate, google that phrase and follow the instructions of the online calculator you are using.
Haha, people that know me, know that I drink water like a fish. I'm borderline diabetic, which I believe does stem from my weight. I've been taking D4 as a supplement, and have had decent results from that thus far. i've lost 20 pounds in the last 3 months from taking it. The only step I don't seem to be able to get past is the whole eating after 9 thing. Most days I work until 9:30, so I eat a late dinner much of the time.
Yea I'm not trying to cut for a competiton just lose about the 5-6lbs I put on over break. So for what I'm looking to do milk is fine.
Whats are people thoughts on Peanut Butter, for someone looking to maintain. I've heard alot of good and bad.
---------- Post added 02/04/2011 at 12:18 AM ----------
This is a big problem, one that you should take care of now, not later. If personal will power is not enough would look into professional help for diet and excersie. As you get older this is only going to become a bigger and bigger issue with more serious negative results.
Alot of the body building sites I've seen tell you just to increase your daily calorie intake. PFB is right once you find out the current number of calories you burn than you can figure out what to add on to that. Remember 3600 calories equals 1 pound
---------- Post added 02/04/2011 at 12:22 AM ----------
Everybody has their reasons the important thing is whatever keeps you in shape :thumb:
Jaeger: My mom is diabetic. I've seen some of the crap it has done to her. She eats terribly and doesn't give a care about her health. She's got neuropathy in her legs/feet, diabetic retinopathy in her eyes, and used to run a sugar level of 500-600 before getting on insulin. It's done some irreversible damage to her, and I DO NOT want it happening to me too. We never cooked at the house. It was a daily dose of eating out. Most of the time it was fast food too.
I was able to escape from that and change my eating habits when I moved out of my house in December. I've got my own place now, and a space to exercise. I'm finally being given the chance to get myself healthy. Something I was never really able to do at home. I'm getting antsy for spring. Right before it started getting cold, I starting biking at the path that was 20 minutes away from my house. Because it was a bit of a drive, I didn't get to go out there as much as I would have liked to. I live 5 minutes from it now.
I was able to escape from that and change my eating habits when I moved out of my house in December. I've got my own place now, and a space to exercise. I'm finally being given the chance to get myself healthy. Something I was never really able to do at home. I'm getting antsy for spring. Right before it started getting cold, I starting biking at the path that was 20 minutes away from my house. Because it was a bit of a drive, I didn't get to go out there as much as I would have liked to. I live 5 minutes from it now.
Arcanine/Arbok Master
New Member
Well I didnt just jump into it. Ive been going to the gym for about 5 years now. I was holding the weight to high up I believe this time.
prodigal_fanboy
New Member
Small correction, I'm fairly certain it's 3500 calories, hence 500 cal deficit / day = 1 lb. / week.
As long as you don't drink too much, the calories won't sneak up on you and you will be fine. Another secret is learning portion size (8 oz.).
Peanut butter? Depends on what kind you get. Usually the better it tastes the worse it is for you. It's rather calorie-dense, ~180-200 cal/tbsp. (I don't have a good mental picture of what a tbsp looks like, therefore I am not sure). It's great as a tide-me-over type of thing, I'll get some on the tip of a spoon and eat that if I am starving but want to wait before I eat my next meal.
Again, I wouldn't eat too much of it, as the calories will add up.
ColdCoates90
Active Member
Jaeger- what kind of vegs/fruits do you bring with you to classes? I usually bring trail mix(Peanuts/almonds/cashews/raisins) and soynuts with me to school because I figure that kind of thing wouldn't keep well.
prodigal_fanboy
New Member
Leafy greens are great for your diet. As far as a class snack mix, I would suggest trying something like this: get some healthy peanut butter (I assume you're a smart cookie, read the label carefully). Roll it into marble-sized balls, slightly smaller. Dip each ball in a container of raw oats, then place them in the freezer overnight. Mix in raisins, drizzle with honey (again, read the label). I really like walnuts but I dunno how well they'd blend.
ColdCoates90
Active Member
Sounds like too many carbs to me. A little too much trouble for something eaten hastily to stave off appetite as well.
Porii Sames
Active Member
THis thread is seriously lacking in P_F sarcasm.