Bodybuilding

DaveBrowning · Posted: Apr 22, 2003 5:58 pm Post subject: Bodybuilding

Who here is a bodybuilder? How often do you go? What's your workout/routine? What supplements do you take?

I'm a bodybuilder. I go 5 days a week. I work one bodypart everyday. I'm working on a new routine as we speak... I'll post it when I finish it. As of now, I take ProLab Creapure Creatine, Amino Fuel 1000, Chromium Picolinate, Whey Protein, multi-vitamin, and I think I'm going to start taking L-Glutamine. I know it may sound like a lot to people who don't workout, but it all plays a vital role in bodybuilding.

Sean_Brinston · Posted: Apr 22, 2003 6:01 pm Post subject:

I go to our school weight room 3 days a week, and i just take all my vitamins, and some Gelatina.(Helps your joints and muscles)

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

I'd be interested in your routine. I'm not a bodybuilder but I've been an athlete for years and just finished my college career. I have taken the past few monthes off from the gym but it's time to get back into things. What are your goals? How often do you change routines? What's your training cycle?

I'm going to put something together in the next few weeks. Hopefully start training again in May. I need to figure out what my goals are first...

DaveBrowning · Posted: Apr 22, 2003 6:46 pm Post subject:

My goals - to lose the little bit of fat I have, get sufficient muscle mass, then get the mass that I achieved cut and ripped!! I'm gonna be a stud!! Laughing

How often I change my routine - I usually won't change my routine up until I know I've hit a plateau or I just need a change of pace, which will usually spark new growth.

I've been really busy with school, work, girls, and other things here lately, so I probably won't have the new routine worked out to my likings until sometime this weekend. I'll post it as soon as I finish it.

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

Not to be critical but those seem like general goals. As an swimmer/waterpolo player I always set goals that can constantly be measured. Like for swimming time standards and thresholds. Which I would measure weekly with test sets and so on... As far as body building wouldn't you set like a weight you want to achieve plus a certain body fat % then measure that every month or so? Then track your lifting progress?

Do you keep a log book? I'll probably log my workouts and track my diet.

Sorry don't mean to be asking so many questions. This is just the first time I haven't been working on my own without the guidance(sp?) of a coach. I might be over doing how I approach this but it's a result of my past training.

Dragonlady8 · Guest

I don't work out anymore for the very reason that my ( | ) will get bigger and become a shelf.
I only liked to work on my legs and the minute my friend made that comment I quit Confused

Use to do alot of squats ( hack/reverse/jump),lunges,plyometrics and dead lifts. best squat was 240... but that was in my much younger and dumber years.

DRAGON88 · Posted: Apr 22, 2003 7:32 pm Post subject:

and rember steriorids(sp) make your pee pee small so you arent any stud.... Shocked

Mariognarly · Addict Joined: 14 Jan 2003 Posts: 853

I have been a bodybuilder per say for 4 years in high school when I played football. My routine is hard to describe, its full body, mostly shoulders and arms though.

CREATINE IS HORRIBLE! Dont take that stuff man. I know it works, but its bad for your system. I would rather take herioin or something like that. When I started to work out I wanted a formula to give me more energy and help build muscle faster. I too looked at creatine and almost bought it but I did a little bit of research and decided against it.

My mom is and has been a health teacher for 25 years, and we both wanted to find out more about this creatine stuff, so we went to a health ceminar where this body builder was there talking about bodybuilding and enlightened us on some supplements. He too took creatine when he was working out, and it worked awesome for him, it built the muscle and worked really well. He took one quarter of the recommended dosage daily when he went to work out. He did that for about 9 months until his bodybuilding competition was over. Two days after that his body went through withdrawl. All his vital organs shut down. His liver shut down for 5 days, pancreas for 2, kidneys for about 14 days or so. He nearly died.

Your liver filters out the toxens in your food that get absorbed and neutralized in your stomach acid. You can only go about 16 - 20 hours without your liver. He went down for 5 times longer than normal people live through. And even when your body is on it, you can go through withdrawal. Its just not as severe.

Creatine is packed full of weight gainers and other supplements like that, which are all bunched into this one formula in a jar for about 30 bucks. I researched energy supplements and protein enhancements and came up with this formula:

100% Concentration of Siberian Ginseng
70% Concentration of Soy Protein

That is all you will ever need. The Ginseng is the energy supplement. It nourishes your adrenal gland quicker which will give more oxygen and nutrients to the muscles. The soy protein is the part that will help you build the muscle...provided you work out after or during consumption. If you took this formula and didnt work out, the soy protein would turn to fat. Also, because the protein is in soy format, whatever your body doesnt use, goes right through your system. Soy is really clean and easy to digest in your body.

I took about 3 tablespoons of Soy Protein and about a teaspoon of Ginseng (its 100% concentration, anymore and you might as well take speed Razz

) and I combined those into a regular 600 mL powerade bottle, and that does me for a 2 - 3 hour workout. I am about 5'9 and 150 lbs, so for you bigger guys/gals, you should probably use a little more. Combine this formula with lots of water to help it aborb into the bloodstream and you are laughing. This works a ton better than creatine and its super healthy for you. It also is dirt cheap, I got about a 5 year supply of both that stuff for around 10 bucks. Because the ginseng is 100%, you dont need a whole lot, and soy protein is everywhere and easy to produce, so thats why its so cheap.

I hope that helped, was kind of long. But I seriously do not reccoment Creatine. Steroids would work better, with less harm to your body. If you want, I will seriously ship you some of my formula with recepie and everything if you want, just like a months supply or something. I would rather do that than have you hurt your body with Creatine. Sorry for the long post, but I hope whoever reads this finds it helpful and informative. Stay away from the creatine. Exclamation

Mister C · Posted: Apr 22, 2003 9:34 pm Post subject:

You guys take a whole bunch of supplements. I wouldnt recommend that. I stick to a multivitamin and try to have a high protein diet. I'm not a bodybuilder per se, but I work out 4 times a week at home and in the school weight room.

Oh yeah, this is how you spell steroids.

RUSSIAN · Posted: Apr 22, 2003 9:40 pm Post subject:

I lift 12 oz at a time, 3 to 5 times a week for several hours at a time, the best workout ever Laughing

Mister C · Posted: Apr 22, 2003 9:51 pm Post subject:

When you say lift what kind of lift are you talking about? A curl?

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

RUSSIAN, I've been known to get crazy and lift 40oz at one time... I know I know it took lots of training but I did it. I maxed out on a 64oz. It's a crazy weight comes with a thumb ring.

Mister C · Posted: Apr 22, 2003 10:12 pm Post subject:

Wait, so you lift it with your thumb?

marcg · Addict Joined: 16 Jan 2003 Posts: 944 City: Salt Lake City

Yeah I have seen the 64 Oz. weights, the thumb hole really helps with the lifting and that enables you to not need a spotter when lifting, I can't find those in Florida nor the 40 Oz. weights.
For power lifting we have to use 32 Oz. weights here......I sometimes do a high rep workout with the 12 Oz. weights.

Swass · Guest

I lift weights three days a week (usually), but I'm not a body builder. It's my mid-day stress release.

DaveBrowning · Posted: Apr 23, 2003 6:30 am Post subject:

I live off of protein... that's what my diet is all about. The supplements... it's what works for me. They all serve a certain purpose. I'll try and get in depth on some of these topics later.

Dees · Posted: Apr 23, 2003 8:05 am Post subject:

The reason is $hit shut down was because he took creatine for 9 straight months. You should take it for maybe two months then off a month and so forth. When I first took it out of High school I gained 15 lbs in about a month. I go about 4 times a week depending if I am at the lake or not. Im not big by any means but I'm tone and musculare. 6+-% body fat. And the fact that no matter how much I eat I can't gain weight.

franknbeans · Soul Rider Joined: 29 Jan 2003 Posts: 272 City: Ft. Worth

I've taken creatine for quite a while, been off of it, been back on, etc.. i've never had any problems. There may have been something crazy about his body chemistry that caused that reaction. That's 1 guy. if creatine was all that bad (and caused organ failure) in a majority of people, i highly doubt anyone in their right minds would take it. All it does anyway is cause a little water-weight gain in your muscles and provide a bit of extra umph.

also, 15lbs on creatine? i don't buy it. Creatine will boost your weight about 4-5 pounds itself, then you start pissing it out. if you were taking protein or other supplements, that is where your weight gain came from.

I currently use creatine, muscle milk on my lifting days and mornings after, and whey or soy protein on my non-lifting days.

Dees · Posted: Apr 23, 2003 10:13 am Post subject:

I was 125-130 when I got out of high school. I started lifting with my buddie that was the QB at our school, 5 times a week and went up to 140. I currently hover around 146-150 now. I was alot muscular then, then I am now. I take about 65 grams of protein through out the day from protein bars, protein shakes. I'm gonna start taking creatine again when my shoulder gets better.

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

isn't creatine just ATP which is a naturally occuring substance in your body?

Budman · Outlaw Joined: 13 Jan 2003 Posts: 137 City: Tifton

NOR*CAL, if you were a swimmer/polo player, no matter what you do in the gym, you will have great gains in muscle size. Or at least I did. When I quite swimming, I gained about 55lbs in the first year,another 30lbs the years after; Of course our coach wouldn't let us press over 225, and closely monitored our bodyfat %. Just make sure you take care of your shoulders, and try to repair whatever problems swimming caused. I had to actually start doing cardio, which sucks, but the rest is easy. If you don't watch it, your entire metabolism will slow down. Do your core lifts once a week in sets of 20-10-10-8-4-20. Move up in weight and down on reps as you move forward in time only on the second set of 10-8-4 to maybe 8-6-2, etc... The last set of 20 is a complete burnout- use weight stripping etc.. if needed. By the way, where/what did you swim?

As for the creatine, you have to cycle that stuff, just like anything else, because of diminishing returns over time. All things in moderation, young grasshopper.

Dpierce37 · Ladies Man Joined: 23 Apr 2003 Posts: 7659 City: Austin

I have a question for the bodybuilders....I have been lifting aproxx. 3 times a week and jogging b/w lifting days. Is it possible for me to get "cut" by just doing the above, or do supliments really make the difference. I just read so much stuff about long term health risk with creatine and Euphrine(sp?) and such, that it worries me. Maybe you can let me in on some good suppliments to take.
Thanks
-D

DaveBrowning · Posted: Apr 23, 2003 11:57 am Post subject:

If you want to get "cut," you need to do high reps with low weights. Running may also help. Certain supplements do certain things in your body. Creatine, will help gain mass, not cut. You need to research some supplements that are for cutting. I don't really know much about that aspect of bodybuilding as of yet, because right now, I'm working on bulking up. My suggestion is to go to bodybuilding.com and do a search. They have thousands of helpful articles to help you.

Dees · Posted: Apr 23, 2003 12:03 pm Post subject:

I would say your best bet is to do a H.I.I.T program. High intesity Interval training. it involves sprint/jogging. If your in some what of good shape what you can do is this.

Sprit for 30 sec, Jog for 30 sec
Sprit for 30 sec, Jog for 30 sec
Sprit for 30 sec, Jog for 30 sec
Sprit for 30 sec, Jog for 30 sec for let say 4 or 5 mins

after ever 3rd day add another min. do this until you up to 16 min. I have the artical laying on my floor in my room, it's not exact. I will scan it or copy it and post it tonight.

When your doing abs you can also jump rope for 3 min between each set and it will tone you body down tremendoulsy.

ohsix · Posted: Apr 23, 2003 12:25 pm Post subject:

Dpierce- to get cut you must eliminate the fat that is stored between you muscles and your skin. everyone is actually cut but most people have fat between their skin and muscles so the lines of the muscles dont show as well. to eliminate this fat you need to keep your heart rate up for long periods of time. this can be done by riding a bike or jogging or doing something like what dees suggested. your body uses glycogen as it's main energy source. if you keep your heart rate up for more than 15 minutes your body starts switching to using fat as an energy source after 45 minutes of sustaining an increased heart rate your body will be burning as much fat as it ever will no matter how long you keep your heart rate up. a way to make sure you are keeping your heart rate up is pulse monitor. they come on some machines at the gym and you can also buy them. for best fat burning you need to be between 60-85% of your maximum heart rate. to determine this you take your resting pulse-your age+220.

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

Budman, Thanks for the advice. I've been resting my shoulders since Dec. That's why I'm looking to get back into things again. I figure I'll do cardio and light lifting for a month or so to get back into things. Maybe find a masters swim team, because cardio is so boring on your own. I don't really want to gain much weight or get huge. Just get lean again and a good muscle mass. I'll probably avoid supplements because I don't see the point in it. Just really focus on what I eat and how I workout.

Our coach kept us on a circuit in the weight room. Didn't want us lifting to much and losing the flexibility. High reps light weight, lots of shoulder work. None of us could do any decent weight with the military press during season. Just to hard when you're doing doubles 6 days a week.

I stopped swimming after my sophmore year to focus on waterpolo. I mainly swam 100 free and 200 free but I would also swim 100 fly. Hated backstroke otherwise I would have been a decent IM guy.

Swass · Guest

A fellow swimmer. That was my sport in HS. I did 500 free, 200 free, 100 back and 100 breast. I finished 5th in the county in the 500 my junior year. I missed a state qualifiying time by about 10 seconds. I quit the team my senior year. I regret it to this day.

I played on a coed water polo team in college for a bit, too.

Nor*Cal · Ladies Man Joined: 12 Jan 2003 Posts: 9479 City: Sac

My College team (CBU) was ranked as high as 12th this last season but we choked in some late season games and finished 16th. I had a great game against USC but other than that not a good season for me. Oh well there's always old man polo from now on... Rolling Eyes

Chales · Guest

I wish I played for a coed water polo team. We always played in a bedroom. And I was the only guy.

Not that it was bad.

DaveBrowning · Posted: Apr 23, 2003 2:55 pm Post subject:

If ya'll want me to, I've got a TON of stuff on creatine to post. It'll probably take up 2 pages, but it's a whole lot of information. I'll post it when I get home from church if you want me to.

Mariognarly · Addict Joined: 14 Jan 2003 Posts: 853

Sure that would help Dave, I dont have a very high opinion of the stuff, but it definitly helps to learn more about it.

BR_WB · Wakeboarder.com Freak Joined: 12 Jan 2003 Posts: 2850

Mariognarly and everybody else,
The "bodybuilder" that spoke to you was more than likely on supplements (roids) other than just creatine. Through creatine has had no long term studies, you are taking a chance, but it's a decision you have to make. I have personally have used creatine and have had great gains. I never took more than 6 grams per day. Yes, creatine is found in your everyday foods, i.e. meats, but your body only contains about 1 gram throughout your entire body. I have done extensive research on the supplements I have used. You want to cycle your creatine use, one month on one month off/ six weeks on tw weeks off, but going nine months straight is not the best idea because you need to let your body get used to regulating creatine amounts. If it is the truth that he was on on ONLY creatine when his body shut down- he either was using an unimaginable about (which people do), didn't drink the minimum of one gallon a day, or way in fact using steroids. I don't considered myself a "bodybuilder," I just work out- I don't have any intentions on competing hahaha cause that's stupid. Getting cut is all about losing body, but don't do high rep/lightweight routines, just stick with heavy weight/low reps, because this will build muscle, and at the same time you will become more cut because the muscles burns fat. Wes is right about getting your target heart rate. A good idea is to lift for 45 minutes, because this burns all of your glycogen that is stored, and then do cardio for 20-45 minutes depending on how much fat you have to lose. Since you have already burned off all of your glycogen from weight training, you start burning fat immediately- but you don't lose muscle because you are burning fat as fuel and your body recognizes you need to keep your muscle because the glycogen is gone. Right now I am using whey protein, glutamine, and no2. You want to get about 1-1.5 grams of protein for every pound you weigh so you don't burn muscle off, 10-15 grams of glutamine- it is an anticatabolic amino acid that prevents muscle breakdown- those are the only two supplements you need besides a multivitamin. I do a five day split also- a differnt body part each day and cardio 3-4 times a week. You need to get 7-9 hours off sleep so your body can grow, and drink plenty of water. I am trying to cut up so I stopped my creatine use because it adds about five pounds of excess water weight and gives you a "bloated" look and because my body needs a break from it. If you want to gain mass do your rep scheme either 12,10,8,6 or 4X6 or 8, you want HEAVY low sets. DaveBrowning, it sounds like you are on a high protien/low carb diet like the Atkins diet/ketogenic which will help lose a great deal of fat- my dad is on it and has lost 15 pounds in two weeks. Well this is damn long now, if you have any other questions ask me because I have done way too much research on this hahaha.
Later,
Brad

Mister C · Posted: Apr 23, 2003 4:59 pm Post subject:

You know whats really weird, I understood all that because of science class. Even with the anticatabolic amino acids, we learned about that 2 weeks ago. Weird...

Oh yeah, and I think you have done a little too much research.

DaveBrowning · Posted: Apr 23, 2003 6:04 pm Post subject:

Okay... here's all my stuff... my gosh, it's an absolute TON!!

DaveBrowning · Posted: Apr 23, 2003 6:05 pm Post subject:

Creatine is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle. Without ATP, muscle contraction is not possible. Oral administration of creatine increases muscle stores and may increase muscle strength and improve exercise performance. In the diet,creatine is found in meat and fish - although cooking destroys most of it. Creatine claims to increase energy, power output, and enchances muscle size and strenght.

A significant gain in physical performance in high-intensity exercise has been shown with creatine doses of 20 to 30 g/day, but more recent research is indicating that similar performance benefits are possible with much lower doses in the range of 2-5 grams/day though benefits may take longer to be noticed).

Taking very large doses of creatine daily seemed to increase the strength of muscular dystrophypatients' muscles by about 10 percent. Although that may be considered a relatively small gain it may be very important to that person who can now pick up a glass of water. Ten grams of
creatine per day for 5 days followed by 5 grams per day for another week have produced increases in muscle strength in the legs, hands and feet of patients with muscular dystrophy.Such patients usually have lower creatine levels than healthy people, so boosting muscle stores may help augment cellular energy production and support muscular contraction.

The most common regimen for creatine supplementation follows a two-phase cycle with a 5-10 day loading phase (20-25 g/day) followed by a variable length maintenance phase (2-5 g/day)to maintain muscle saturation. It is unclear, however, whether the loading phase is actually
needed to achieve the same end result. Creatine absorption appears to be enhanced when the supplement is taken with a high-carbohydrate drink such as fruit juice.

Purchasing creatine involves three basic choices:

1. 100 percent pure creatine monohydrate - It's a white powder(not unlike baking soda) that is basically tasteless and odorless.You can mix it in water, juice,protein shake, etc. Do not,however, mix creatine with a citrus drink. The combination of creatine and a citrus drink may result in some
breakdown of the product, converting creatine into creatinine,hich is useless to your body.

2. Creatine and sugar (premixed) - A 1996 study showed that ingesting a carbohydrate solution with creatine promoted a 60 percent greater increase in total creatine concentrations in the muscle, compared with taking creatine alone.(14) Sixty percent is a big difference.However, the subjects who took the creatine and carbohydrates were pounding back 93g of carbs four times per day for five days. 93g of carbohydrates is an additional 1,488 calories per day, or 7,440 calories for the five-day experiment. Any way you look at it, that is a good way to get fat. So, if you are going to follow the protocol of this study and suck back four sugar shakes per day for five days, that's where I would leave it. In other words, if you are not concerned about how big your gut gets in a week's time, and you want to load creatine, this is a proven method. After the loading period is over, if you wanted to continue with this type of
drink, I would reserve the 93g of sugary goodness for your post-workout meal only. Post-workout is when your muscles are begging for sugar like a crack addict looking for a fix. If one were to critically compare this study to commercial creatine premixes,most supplement manufacturers would fall short on the amount of sugar in one serving. The sugar increases insulin, which transports creatine into the muscles. For now, suffice it to say I have tried many premixed creatine drinks and can say with a great degree of certainty that they do work better than creatine
alone. Like I said, though, if you want to follow this protocol,reserve this drink reserved for a post-workout shake,and you won't have to worry about bustin' your gut.

3. Creatine and insulin mimicking agents - Agents that mimic insulin, such as Alpha-lipoic acid, have an effect similar to sugar on your body. When you consume high levels of simple sugars,your insulin goes through the roof. The insulin is responsible for getting nutrients (i.e. creatine) to the muscles. So these products theoretically punch up your insulin without the 93g of gut-busting sugar. The concept is fantastic, and I believe they work. A 1998 study confirmed that "insulin can enhance muscle creatine accumulation in humans, but only when present atphysiologically high or supraphysiological concentrations."(15) What this means is high insulin levels need to exist to enhance creatine's effects.Using insulin mimickers instead of sugar is an area moving to the forefront of "making creatine better."

Here are some other great web sites dealing with creatine:

http://www.absolute-creatine.com/1.htm
http://www.creatinefacts.com