****Official Beginner Question Thread**** - Page 780

Flytrap - I am also quite skinny and trying to bulk up. I have tried different things but protein shakes have proven to be the best. I started by having 1 smallish one in the morning to get used to it, built this up and now I have a large one in the morning and medium one after work on a work-out day. They are probably the easiest, cheapest and fastest way to bulk.

An example recipe from my morning shake: 2 scoops whey, 0% yoghurt, milk, either a banana or frozen berries, peanut butter.

I have a blender but if I mash the banana I can even make one in a cocktail shaker... Choc whey + peanut butter + banana is prob my favourite combo

Last edited by michty6; 05-22-2013 at 02:59 PM. Reason: I also put creatine in my morning shake...

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05-23-2013 , 03:25 AM

#19478

PNHH

Carpal \'Tunnel

Join Date: Dec 2005 Posts: 6,375

Quote:

Originally Posted by newfie

I've been doing the SS program 4 about 3 months and liking the results. The only problem I have is I feel like my legs are "feeling old". Every morning they take awhile to lossen up. Like going upstairs and just getting off the floor doesn't feel right. Almost like I need " to oil my knees" first. So if I stretch or do a nice walk Everything's fine. Then if I laze around I would need to stretch again to feel normal.

Do I need some kind of supplement or just stretch more? Rest of my body feels fine. Lol

I think this is a standard issue, when you squat a lot. Just a part of the game. Foam rolling will definitely help; as will stretching (I'm guessing stuff like hip flexors, glutes, pecs are tight) and mobility drills. If it starts taking a toll on you well-being, you could consider decreasing the squatting volume a bit and ad in more agility stuff instead - increasing you 1RM squat isn't everything in life.

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05-23-2013 , 06:02 AM

#19479

fivetypes

Carpal \'Tunnel

Join Date: Apr 2008 Posts: 7,058

When youre calorie counting/logging is it just a matter of satiety? So as long as you get enough protein/carbs/fat you can pretty much eat what you want as long as you stay under target.

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05-23-2013 , 07:50 AM

#19480

fivetypes

Carpal \'Tunnel

Join Date: Apr 2008 Posts: 7,058

Basically I want to keep fried/poached/scrambled eggs on toast while attempting to cut. But a lot of stuff ive read says low carb/evil bread(s). However if its just a question of feeling more full off the equivalent amount of chicken and veg id rather keep the delicious breakfast.

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05-23-2013 , 09:36 AM

#19481

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Its just a question of feeling more full or w/e works for you. Pertaining to weight loss, eat enough protein and eat a deficit in calories, thats literally all. If you get enough protein you can eat all the bread you want provided its below your calorie limit. If youre also worried about "health" make sure youre getting veggies and some fruit for the vitamins/micronutrients.

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05-23-2013 , 10:21 AM

#19482

fivetypes

Carpal \'Tunnel

Join Date: Apr 2008 Posts: 7,058

Yeh I was hoping that. Cheers.

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05-23-2013 , 10:47 AM

#19483

ChrisV

Carpal \'Tunnel

Join Date: Jul 2004 Posts: 40,336

Yeah bread is fine. It's a matter of debate but a fair summary of the evidence is that as long as you're not having issues with hunger, carbs in general are fine but sugar probably isn't.

As well as protein keep an eye on your intake of omega-3 fats, just supplementing fish oil is easiest. This is mostly a "health" thing but there is evidence linking it with weight loss as well.

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05-23-2013 , 03:25 PM

#19484

biggerboat

you're gonna need one

Join Date: Feb 2009 Posts: 48,544

Quote:

Originally Posted by PNHH

Before I found this forum, my legs felt like this every day. Every morning I was stiff. Stairs were a bitch. I wasn't squatting at all. I figured it was pretty much a function of getting older.

Rolling has improved this considerably. More than considerably. I feel like I have new legs.

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05-23-2013 , 03:42 PM

#19485

chim17

Snowboarding concerts and punk music

Join Date: Oct 2003 Posts: 56,128

Quote:

Originally Posted by ChrisV

I know I said this before, but it's one of the most misunderstood concept. Omega 3 doesn't mean dick. Flax is not a good source, no matter how much omega 3 is in it. You want DHA, not precursors.

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05-23-2013 , 03:48 PM

#19486

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

DHA is an Omega 3 fatty acid.....pretty certain when the term is thrown around on here it means DHA/EPA.

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05-23-2013 , 03:50 PM

#19487

chim17

Snowboarding concerts and punk music

Join Date: Oct 2003 Posts: 56,128

Quote:

Originally Posted by nuclear500

DHA is an Omega 3 fatty acid.....pretty certain when the term is thrown around on here it means DHA/EPA.

Point is telling people to get omega 3s leads to people buying worthless stuff like flax. Your body doesn't convert it to DHA (with any efficiency). This is a beginners thread, saying to go get omega 3 can lead to people ending up with tons of ALA, which is pointless.

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05-23-2013 , 07:40 PM

#19488

newfie

grinder

Join Date: Apr 2010 Posts: 501

With all the advice I picked up a roller on Sunday and have been foam rolling everyday. Legs already feel better.

The wife was laughing at me when I started doing it. Now she's hooked. If only I could get her back into the gym.

Every week she says she will start up again but she never does

Quote

05-23-2013 , 07:46 PM

#19489

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

keep at it (without nagging!), took a little bit for my wife to get into it, but she loves liftng heavy stuff as much as i do now. same story for snitch and yugos better halves iirc.

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05-23-2013 , 09:36 PM

#19490

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,057

Quote:

Originally Posted by Aidan

keep at it (without nagging!), took a little bit for my wife to get into it, but she loves liftng heavy stuff as much as i do now. same story for snitch and yugos better halves iirc.

Aidan's story checks out. No big deal if she goes or not but def encourage her to give it a try.

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05-23-2013 , 11:47 PM

#19491

BigPoppa

Carpal \'Tunnel

Join Date: Sep 2005 Posts: 22,216

Let her catch you watching the Crossfit Games on TV a couple times, imo.

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05-24-2013 , 12:34 AM

#19492

Dudd

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 54,241

He never said he wanted his girl to get on dat dere celltech

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05-24-2013 , 08:46 AM

#19493

newfie

grinder

Join Date: Apr 2010 Posts: 501

Quote:

Originally Posted by BigPoppa

Let her catch you watching the Crossfit Games on TV a couple times, imo.

Ha I PVR'd it a couple months ago and tried to get her to watch it. Didn't work. Lol.

We just had our 2nd baby 4 months ago so she has been using that as an excuse. Pre baby's she worked out all the time.

She complains about her body(which girl doesn't) but she is fairly small 5'6" 115 pounds right now. So she doesn't look out of shape. So I guess it's easier for her to keep delaying the gym.

She told me last night she's coming again on Monday or Tuesday next week.

Trying to get her 2 come my 3 main days for SS program. See if I can get her on it.

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05-24-2013 , 10:23 AM

#19494

flytrap

Carpal \'Tunnel

Join Date: Apr 2004 Posts: 10,918

I'm a skinny guy but I'm super out of shape. A few days ago, over a 15 minute period I did about 30-35 pushup burpees. It tired me out which is fine, but I noticed even several days later that my arms and especially lats were really sore. Just lifting my arms in front of me was really painful. I'd like to start working out more often, but this soreness is making it really tough. Is this normal for a sedentary individual? Is foam rolling the sore spots, or muscles that I work out, the best solution?

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05-24-2013 , 10:29 AM

#19495

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Yes, this is what is called "delayed onset muscle soreness" or DOMS, and completely normal for the first time you get into exercise. Good news is you adapt very quickly to exercise so it will get less pronounced (as long as you keep at it). Foam rolling and light exercise are the best reducers imo, ibuprofen if necessary.

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05-24-2013 , 11:09 AM

#19496

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

DOMs shouldn't be 'painful' so I hope you're just confusing soreness with pain.

Lifting your arms in any direction is a function of your deltoids and rotator cuff almost exclusively.

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05-24-2013 , 09:52 PM

#19497

Schwallie

formerly TheProdigy

Join Date: Feb 2008 Posts: 10,234

Digging in with my feet and really getting a tight form on my bench literally just added 20lbs to my max.

http://articles.elitefts.com/feature...e-series-here/

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05-25-2013 , 06:33 AM

#19498

Oxygen

adept

Join Date: Apr 2009 Posts: 924

I definitely think DOMS can be painful and would go as far as to say very painful for the first time you start a new exercise if you do too much.

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05-25-2013 , 11:50 AM

#19499

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Schwallie

Digging in with my feet and really getting a tight form on my bench literally just added 20lbs to my max.

http://articles.elitefts.com/feature...e-series-here/