PH Transformation Thread 2012 - Chat
Discussion
GBDG said:
I've been thinking about primal blueprint since I came across it last week. It occurred to me that the life expectancy of primal humans was maximum 40. The first documented cases of humans living to old age is the Eygptians (Ramesses II lived to 90) What did Eygpt to differently to other civilizations? Grew grain. If you look at the modern world, and cultures that exist on very low carb diets, such as Inuits, their life expectancy is about 50 or 60. Countries that eat a lot of grain carbs (Japan, Italy and France) have the highest life expectancy.
I know I'm not doing my long term health much good with such a high protein diet, but I'm thinking that primal blueprint may be too far for me.
I don't agree.I know I'm not doing my long term health much good with such a high protein diet, but I'm thinking that primal blueprint may be too far for me.
Introduction of man-made carbs in my view is one of the reasons why we are in the state we are in.
The comparisons you draw are not equal comparisons in that living conditions and culture are vastly different. For instance Inuits generally do not have access to advanced medical care.
You can only compare diets in a like-for-like example when the culture and lifestyle is the same.
Benefits of Vitamin C.
article said:
Benefits Of Vitamin C Supplements
For Bodybuilding
Here we take a look at vitamin c supplements and how they help with the muscle building or fat burning process.
Making sure you get sufficient amounts of vitamins and minerals is important to any bodybuilder, but vitamin c definitely stands out from the crowd. It is regarded by many as the most important out of all the vitamins for weight lifters.
Supplementing your diet with extra vitamin c daily is bound to improve your bodybuilding results over time. Here are the important benefits of vitamin c supplements:
1. Protects from free radical damage.
When you perform weight training sessions, free radicals are created in the body. Free radicals are basically metabolic waste products that attack the cells of your body. When free radicals attack your cells like this it is called "free radical damage".
Because vitamin c is a strong antioxidant, it will fight these free radicals by either stopping their creation, or by reducing their effects.
2. Reduces cortisol production.
The stress of everyday life or weight lifting triggers a catabolic hormone known as cortisol. In terms of muscle building and fat loss, cortisol is bad for you and something you should try to avoid.
Cortisol actually breaks down muscle tissue to use for energy, and tends to promote extra fat storage especially around your stomach. It also reduces the recovery of your muscles after your workouts, and interferes with nutrition transport to your muscles.
So I'm sure you can see why cortisol isn't your best friend. One of the large benefits of vitamin c is it reduces the production of cortisol in your body.
3. Strengthens the immune system.
Getting sick is the last thing a bodybuilder wants. You won't be able to train at your peak, or you may not be able to workout at all. Your diet will probably suffer too, and losing a few pounds or kilos is common.
That's where vitamin c comes in. It works to reduce the chance of you getting an illness, which is very handy indeed. Nobody wants to be sick.
4. Helps with muscle soreness.
It has been proven that when vitamin c supplements are taken near a workout, your muscles won't become as sore over the next few days after the workout.
If I don't supplement with vitamin c, I notice that my muscles ache quite a bit more than if I had of taken vitamin c. Try it out for yourself and you will see the difference that vitamin c supplements make.
5. Increases iron absorption.
Vitamin c will increase the absorption of iron in your body. If you must know, iron is used to bind oxygen to hemoglobin in your blood and is vital if you want to perform an intense weight training session with all your energy.
6. Helps create steroid hormones.
Last but not least of the benefits of vitamin c is that it assists the creation of natural anabolic steroids in the body. The amount of muscle that you are physically able to build relies on how much of this natural steroid hormone you have in your body, so the more the better.
How Much Vitamin C Should I Take?
So now you understand the important benefits of supplementing with vitamin c, you may be wondering how much you should be taking. The daily recommended intake is only 60mg, but that is for average everyday people.
As a bodybuilder you require a far higher amount of vitamin c. I would recommend a daily dosage of at least 500mg, but no more than 2000-3000mg.
If you're taking a multivitamin supplement (as you should be doing), then don't forget to take the amount of vitamin c in the multivitamin into account. A multivitamin on its own won't give enough vitamin c for your needs, so you will need to purchase separate vitamin c supplements.
Taking large amounts of vitamin c is perfectly safe as it is water-soluble, which means that your body flushes out excess vitamin c through urine or sweat.
Also, split your total daily intake into 2-3 dosages. As an example, if you aim to take 1500mg of vitamin c supplements a day then you would split it up into 3 doses of 500mg: 1 in the morning, 1 before your workout, and 1 after your workout. The most important time to take a dose is just before a workout.
The benefits of vitamin c are important to any serious weight lifter, and is a vitamin you can't afford to be lacking in.
For Bodybuilding
Here we take a look at vitamin c supplements and how they help with the muscle building or fat burning process.
Making sure you get sufficient amounts of vitamins and minerals is important to any bodybuilder, but vitamin c definitely stands out from the crowd. It is regarded by many as the most important out of all the vitamins for weight lifters.
Supplementing your diet with extra vitamin c daily is bound to improve your bodybuilding results over time. Here are the important benefits of vitamin c supplements:
1. Protects from free radical damage.
When you perform weight training sessions, free radicals are created in the body. Free radicals are basically metabolic waste products that attack the cells of your body. When free radicals attack your cells like this it is called "free radical damage".
Because vitamin c is a strong antioxidant, it will fight these free radicals by either stopping their creation, or by reducing their effects.
2. Reduces cortisol production.
The stress of everyday life or weight lifting triggers a catabolic hormone known as cortisol. In terms of muscle building and fat loss, cortisol is bad for you and something you should try to avoid.
Cortisol actually breaks down muscle tissue to use for energy, and tends to promote extra fat storage especially around your stomach. It also reduces the recovery of your muscles after your workouts, and interferes with nutrition transport to your muscles.
So I'm sure you can see why cortisol isn't your best friend. One of the large benefits of vitamin c is it reduces the production of cortisol in your body.
3. Strengthens the immune system.
Getting sick is the last thing a bodybuilder wants. You won't be able to train at your peak, or you may not be able to workout at all. Your diet will probably suffer too, and losing a few pounds or kilos is common.
That's where vitamin c comes in. It works to reduce the chance of you getting an illness, which is very handy indeed. Nobody wants to be sick.
4. Helps with muscle soreness.
It has been proven that when vitamin c supplements are taken near a workout, your muscles won't become as sore over the next few days after the workout.
If I don't supplement with vitamin c, I notice that my muscles ache quite a bit more than if I had of taken vitamin c. Try it out for yourself and you will see the difference that vitamin c supplements make.
5. Increases iron absorption.
Vitamin c will increase the absorption of iron in your body. If you must know, iron is used to bind oxygen to hemoglobin in your blood and is vital if you want to perform an intense weight training session with all your energy.
6. Helps create steroid hormones.
Last but not least of the benefits of vitamin c is that it assists the creation of natural anabolic steroids in the body. The amount of muscle that you are physically able to build relies on how much of this natural steroid hormone you have in your body, so the more the better.
How Much Vitamin C Should I Take?
So now you understand the important benefits of supplementing with vitamin c, you may be wondering how much you should be taking. The daily recommended intake is only 60mg, but that is for average everyday people.
As a bodybuilder you require a far higher amount of vitamin c. I would recommend a daily dosage of at least 500mg, but no more than 2000-3000mg.
If you're taking a multivitamin supplement (as you should be doing), then don't forget to take the amount of vitamin c in the multivitamin into account. A multivitamin on its own won't give enough vitamin c for your needs, so you will need to purchase separate vitamin c supplements.
Taking large amounts of vitamin c is perfectly safe as it is water-soluble, which means that your body flushes out excess vitamin c through urine or sweat.
Also, split your total daily intake into 2-3 dosages. As an example, if you aim to take 1500mg of vitamin c supplements a day then you would split it up into 3 doses of 500mg: 1 in the morning, 1 before your workout, and 1 after your workout. The most important time to take a dose is just before a workout.
The benefits of vitamin c are important to any serious weight lifter, and is a vitamin you can't afford to be lacking in.
Halb said:
Ordinary_Chap said:
Benefits of Vitamin C.
There was a poster a while ago who extolled the virtues of taking a vit c tab after a workout. Called matt something. He was training to be a PT I think.My take on it is, its cheap and has a wide range of health benefits so why not!
Frankeh said:
I get loads of vitamin C through my diet. Way more than the recommended daily. Even then I take a vitamin C tab each day as well.
You just piss it out anyway if it's not needed.
So, stretch marks. Who's had to deal with these? Just had a look at my inner thighs and there's about 5 long streaks on each on near my crotch.
Good that I'm obviously making progress, bad because I don't bloody want stretch marks!
Yeah I have them buddy unfortunately, right at the top of my legs when the skin goes from my legs to my abdomen type of area.You just piss it out anyway if it's not needed.
So, stretch marks. Who's had to deal with these? Just had a look at my inner thighs and there's about 5 long streaks on each on near my crotch.
Good that I'm obviously making progress, bad because I don't bloody want stretch marks!
When I burst into training my legs grew rapidly some years back and I got them, they will never disappear I don't think or even become less prominent but they are in a place only the girlfriend will see, so I don't worry about it too much but its not nice.
I know other weight lifters with them in the same place.
Frankeh said:
Ordinary_Chap said:
I don't think or even become less prominent but they are in a place only the girlfriend will see, so I don't worry about it too much
Yeah, true. I might buy some bio oil. Pregnant women seem to swear by it.Weight training and oiling my self up.. Oh dear, what have I become?!
I've thought about different oils as well but then it doesn't bother me enough to do it. My stretch marks haven't increased in size even though my legs are a lot bigger than when I first got the stretch marks.
Just one of those things.
Pete102 said:
I'm not one to blow my own trumpet but f
k it, I'm going to.
One of my original goals was the hull 10k in less than hour. I've just done a 10k training run in 59 minutes dead with an average pace of 5:55. Comparing that to 3 weeks ago I could only manage 4k at 6:45!. Feeling rather chuffed with myself.
Well done man you should be proud of yourself that is a massive step forwards!k it, I'm going to.One of my original goals was the hull 10k in less than hour. I've just done a 10k training run in 59 minutes dead with an average pace of 5:55. Comparing that to 3 weeks ago I could only manage 4k at 6:45!. Feeling rather chuffed with myself.
So what's your next goal?
Pete102 said:
Thanks oc, the other benchmark I've used is a 500m row. Started at 1:51.9 now down to 1:43.4. Attempted a 2k row but seemed like a massive effort to hit 8 minutes
How's your training?
My training is good although I've been a little bit disturbed with work lately and my diet & training has been sporadic. Still I'm stronger and bigger than I've ever been.How's your training?
I'm just about to start dieting for summer.
Lee
Duke everyone is welcome as are you! The idea of this is a bit of fun and a journey we can all go on.
Personally I know if I am focused in the week and work hard I can effectively eat and drink as whatever I like and that does usually involve alcohol.
I think it gets easier the more muscle a person has but then I unscientifically associate that to the same calorie consumption but more energy expenditure.
Personally I know if I am focused in the week and work hard I can effectively eat and drink as whatever I like and that does usually involve alcohol.
I think it gets easier the more muscle a person has but then I unscientifically associate that to the same calorie consumption but more energy expenditure.
The most common mistake I see with a low-carb approach is over-eating. Lots of folk take it they can eat a lot more because its lower carbs.
Calories are still calories and too many will still make you fat!
I'd also echo LG's point, how are you measuring yourself? Personally I take pictures & measurements when I do it as I generally don't notice the difference over a period of months except for trousers becoming more baggy.
Calories are still calories and too many will still make you fat!
I'd also echo LG's point, how are you measuring yourself? Personally I take pictures & measurements when I do it as I generally don't notice the difference over a period of months except for trousers becoming more baggy.
GBDG said:
theshrew said:
I honestly dont think i am eating to much. If anything i think im eating to little. Do you think i should play about with food a bit to see if it makes a difference ? Or is it more likely that once you reach a point the loss will really slow down
The only thing i have changed is the ammount i drink ( not alcohol ) i realised i wasnt drinking enough so ram a extra 1.5L ish down my neck every day.
Post up your diet for a couple of days and I'll work out your calories/macros for you and give you a clue. The only thing i have changed is the ammount i drink ( not alcohol ) i realised i wasnt drinking enough so ram a extra 1.5L ish down my neck every day.
Edited by theshrew on Monday 26th March 11:02
Hoofy said:
Ordinary_Chap said:
Unfortunately sometimes that is the way.
Damn I hate dieting...........
It isn't really a problem is it? I started disliking food a few weeks ago as I concluded that food won't get me the results I wanted - it's the slippery slope to anorexia, mind - and I had to force myself to eat to avoid getting in trouble health-wise.Damn I hate dieting...........
Hunger is just another feeling and as long as you don't feel wobbly or weak especially when training, then ignore it. Distract yourself. I find Battlefield 2 is a good distraction.
I usually eat a minimum of about 2,700-3,000 calories and still drop weight with brutal training but I know a lot of folk who have to eat a lot less than me to get the same result.
I personally don't believe in starving myself although to get below the magic 8% mark I have had to eat a lot less.
I prefer BF3!
LordGrover said:
Guess what? Another change of direction for me, enforced this time though. I have a hernia.
Concentrating on fat loss and maintaining muscle (such as it is) until I get it sorted.
Laying off deadlifts completely and reducing weight on squats.
Oh bummer, sorry to hear that mate.Concentrating on fat loss and maintaining muscle (such as it is) until I get it sorted.
Laying off deadlifts completely and reducing weight on squats.
Good on you though for not allowing it to beat you and keeping training, a lot would give up at this point!
Halb said:
I've always had a total mare with clothes; arms, shoulders, legs, waist, arse, back, none seem to wanna match to what the clothes people say.
I have a problem like a lot of people who exercise do.My biggest issue is trousers/jeans that will fit the width of my legs and my waist (32). I've had to buy (34,36) waist sizes for trousers that will fit my legs.
Shirts and T-Shirts also do not fit well either!
BenM77 said:
Training Arms
Hi all, There is a lot of different views on training arms and when I first started training I got sucked into the view that they are hit plenty with all press moves and chin ups etc. I have gone complete circle with this and believe they deserve attention.
So what do people here do ?
I don't actively train arms except for maybe an exercise or two after the compound movements are done.Hi all, There is a lot of different views on training arms and when I first started training I got sucked into the view that they are hit plenty with all press moves and chin ups etc. I have gone complete circle with this and believe they deserve attention.
So what do people here do ?
Personally my arms have grown very well with minimal effort but I've had to work a lot harder on other parts like my chest.
I think we are all slightly different when it comes to these things.
NeMiSiS said:
Remember when hitting your arms that triceps give your arms a huge appearance of size and balance.
I do triceps, biceps and forearms [only] in one 40 min session, this is usually frowned upon by the PT lads with the bowling shoes and Mens Health mags but works for me. [ push and pull shouldn't be mixed and muscle groups are too close together..rubbish.]
Very impressive!I do triceps, biceps and forearms [only] in one 40 min session, this is usually frowned upon by the PT lads with the bowling shoes and Mens Health mags but works for me. [ push and pull shouldn't be mixed and muscle groups are too close together..rubbish.]
theshrew said:
So what is it with weights. Im confused at how muscles work.
I seem to have stages where I'm stuck doing the same weight then all of a sudden get a Geoff capes few weeks where I do PB's for fun. I would of thought I'd see more of a gradual gain rather than big gains all at once.
Happy with my bench last night form is getting better far less wobbly ups now and the weight seems to be flying up. Trouble is my cheap bar is now bent ugh !
Its a same for a lot of folk (including me) where you go through phases where you suddenly get stronger even though the training remains the same.I seem to have stages where I'm stuck doing the same weight then all of a sudden get a Geoff capes few weeks where I do PB's for fun. I would of thought I'd see more of a gradual gain rather than big gains all at once.
Happy with my bench last night form is getting better far less wobbly ups now and the weight seems to be flying up. Trouble is my cheap bar is now bent ugh !
My completely unscientific theory is this is down to our development not being linear.
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