Sports Nutrition Advice

OHGREAT

Looking for advice on what I should take at the gym and should I take it befroe or after the gym. My goal is to lose a bit of weight however I want to put on muscle. Which are the best brands

gymsoldier

OHGREAT wrote: »

Looking for advice on what I should take at the gym and should I take it befroe or after the gym. My goal is to lose a bit of weight however I want to put on muscle. Which are the best brands

OHGREAT wrote: »

Im going to the gym a while and looking to bulk up a bit has anyone tips on what sports nutrition products or protein to take. help would be great

OHGREAT wrote: »

I have recently started training for a triathlon at the end of the summer. Things are not going great as I am extremely stiff every day after training. I am looking for peoples advice on what to take before or after training and what products should I carry with me on race day

So what are you doing? Cutting? Bulking? Or training for a triathlon?

SanoVitae

Is Attention Whoring now a triathlon event?

King of Kings

gymsoldier wrote: »

So what are you doing? Cutting? Bulking? Or training for a triathlon?

can he not do all three at once?

Mellor

King of Kings wrote: »

can he not do all three at once?

The Guvnor

He could do two - most likely cutting and triathlon.

Duffman'05

The Guvnor wrote: »

He could do two - most likely cutting and triathlon.

If you're looking to bulk up and cut down fat - what's the approach to take?

To burn fat you need to burn more calories than you eat but to build muscle you need to eat more calories than you burn...

Also I read that the body utilizes muscle glycogen before it burns fat cells to generate energy, so does this mean your body cannibalizes muscle before fat? If so how do people achieve putting on hug amounts of muscle whilst simultaneously taking their body fat percentage to single digit territory?

cc87

Duffman'05 wrote: »

If you're looking to bulk up and cut down fat - what's the approach to take?

To burn fat you need to burn more calories than you eat but to build muscle you need to eat more calories than you burn...

Also I read that the body utilizes muscle glycogen before it burns fat cells to generate energy, so does this mean your body cannibalizes muscle before fat? If so how do people achieve putting on hug amounts of muscle whilst simultaneously taking their body fat percentage to single digit territory?

Have a read of the Fitness Basics Sticky at the top of the forum page.

You have some half truths and misconceptions in there

King of Kings

Mellor wrote: »

The Guvnor wrote: »

He could do two - most likely cutting and triathlon.

I'll wager that somebody in particular a beginner could do all three.

I recall a friend of mine running a marathon and he changed his body composition lost fat, built muscle (he was doing weights in the gym too - but not to the degree of a person who actually trains weights - you know what I mean) and ran the marathon over the period of 5 months.
Admittedlly the muscle gain wasn't similar to "a bulk" but it was there.

cc87

King of Kings wrote: »

I'll wager that somebody in particular a beginner could do all three.

I recall a friend of mine running a marathon and he changed his body composition lost fat, built muscle (he was doing weights in the gym too - but not to the degree of a person who actually trains weights - you know what I mean) and ran the marathon over the period of 5 months.
Admittedlly the muscle gain wasn't similar to "a bulk" but it was there.

How do you know that he built muscle and not just lost fat making the muscle more visible?

Mellor

King of Kings wrote: »

I'll wager that somebody in particular a beginner could do all three.

I recall a friend of mine running a marathon and he changed his body composition lost fat, built muscle (he was doing weights in the gym too - but not to the degree of a person who actually trains weights - you know what I mean) and ran the marathon over the period of 5 months.
Admittedlly the muscle gain wasn't similar to "a bulk" but it was there.

A beginner could cost fat while putting on some muscle. They could maybe attempt a triathalon at the end.
But the muscle, won't be a bulk (as you said) and the triathalon will be a token event (which is fine).

More importantly that's irrellevant, your friend trained for a marathon, that was his goal I imagine. The muscle gain, and fat loss was a benefit.
You shouldn't aim for all 3 at once, you aim for one, train for one and if either of the other two goals come in small doses its a bonus. The training and diet plan will be different depending on the goal.

The Guvnor

On gaining muscle - it's a lot, lot, lot harder than a lot of people think.

Here are two pictures which perfectly show this - they are of the same person and are 4 years apart and at the same low single digit bodyfat:

[PNSFW - Guy in posing trunks in case the office might not approve]

95.jpg

99.jpg

There is only a 5kg bodyweight difference there which IMO highlights what a difference some actual extra muscle actually makes.

IMO for most of us the goal is to hold on to as much muscle as we cut the cheese - easier said than done.

sezz

Mellor wrote: »

LOL

gymsoldier

The Guvnor wrote: »

There is only a 5kg bodyweight difference there which IMO highlights what a difference some actual extra muscle actually makes.

True that, if you get a pound of beef and put it on a plate, you'll get a good perspective of the volume a pound of muscle is.

King of Kings

cc87 wrote: »

How do you know that he built muscle and not just lost fat making the muscle more visible?

mellor answered my post exactly. The weight before and after would indicate that muscle was gained.

Although the marathon was more than a token event for him - just with a change in training and diet his body composition changed.

another example would be a boxer (admittedly outside the triathlon )- many of them get to a level where they can afford an S&C coach and a nutritionalist.
They would come in at the same weight as previous fights but the body comp would be different - they'd look stronger and more musclar.

BUt I accept the point in general terms that too many goals can counteract.

In fact I was being smart at first - then Mellor posted that pic and I started thinking the joker was setting me a challenge.

marathonic

gymsoldier wrote: »

True that, if you get a pound of beef and put it on a plate, you'll get a good perspective of the volume a pound of muscle is.

I'm a newbie but, from what I've read (and correct me if I'm wrong here), the most you can reasonably expect to put on in muscle is 1 kilo per month - and that's if you're lifting heavy, eating enough food/protein, etc.

Therefore, people shouldn't justify putting on 1 kilo per week, or 4 per month, saying that it's mostly muscle.

I suppose what I'm looking to know is, how much should I aim to gain per week whilst on a bulk?

I'm thinking about 2 kilos per month - in the hope that it's 50/50 fat and muscle. Then, every 3 - 6 months, cut the fat.

Also, what supplements would you use when cutting the fat in order to maintain muscle? I'm thinking it'd be best to add some cardio (cycling is my sport of choice), cut some carbs and take BCAA's. I'm not sure whether BCAA's are worth the money but I'll definately be using them for my first cut as I got a 270 pack of these in a bundle I purchased a few months back.