Weightlifting for Kiwis - Discussion and support regarding the art of swole

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Mr.Logistics dijo:
Probably won't get into supplements but I heard there's some stuff that really fucks up your skin for little gain. Either of you know of it so I can avoid it like the plague?
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Creatine is a must. Whey protein is very useful for hitting your protein goals. Some preworkout ingredients like beta alanine and citrulline malate can be slightly beneficial. Outside of that you'll just be wasting money that could've been spent on protein.

The stuff that fucks up your skin is called meth. Not even once.
 
Tren Shapiro dijo:
Creatine is a must. Whey protein is very useful for hitting your protein goals. Some preworkout ingredients like beta alanine and citrulline malate can be slightly beneficial. Outside of that you'll just be wasting money that could've been spent on protein.

The stuff that fucks up your skin is called meth. Not even once.
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A lot of preworkouts already have creatine in it. Take too much creatine you'll piss it out. So I would lower your pure creatine supplement if your taking preworkout.
 
For the sake of new fren @Mr.Logistics and while we're still on the topic, could we talk about supplements?

My advice regarding different classes of supplements:
General
- Avoid Proprietary blends. I wrote about them here https://kiwifarms.net/threads/andrew-tate-top-g-cobratate.127428/post-13438038 (I know, it's in the andrew tate thread. He tried selling supplements, I roasted them.)
- 3rd party testing is cool
- use examine.com to check if ingredients are legit

Protein powder
- Choose one that's minimum 65% protein by mass (protein per serving ÷ serving size)
- avoid anything that lists BCAAs or creatine as separate ingredients, these just artificially inflate the protein numbers
- Whey Protein Concentrate may contain lactose, beware if youre lactose intolerant.
- Whey Protein Isolate is purified Whey Protein, it has far less lactose.

Branched-Chain Amino Acids (BCAAs)/Essential Amino Acids (EAAs)
- Imagine a protein molecule as a castle made of lego bricks. Amino acids are like the lego bricks. EAAs are a subset of amino acids. BCAAs are a subset of EAAs
- You'll get enough EAAs/BCAAs just from eating protein.
- Yes, I've heard leucine is a trigger for muscle growth. You'll get enough of it from eating your damn whey protein.
- There is no reason to specifically supplement them unless you're eating a mainly plant-based diet since plant protein is a bit low in them.

Pre-workout
- usually contain caffeine. Check the amount, too much caffeine is bad, 400mg is the FDA's "maximum safe dose" but I usually use way less, under 200mg.
- on that note, a cup of coffee can serve as a simple, cheap but effective pre workout
- be aware of the minimum effective doses. Sometimes a supplement will have a tiny sprinkle of an "effective" ingredient that ultimately counts for naught.
 
Corporate Gigachad dijo:
For the sake of new fren @Mr.Logistics and while we're still on the topic, could we talk about supplements?

My advice regarding different classes of supplements:
General
- Avoid Proprietary blends. I wrote about them here https://kiwifarms.net/threads/andrew-tate-top-g-cobratate.127428/post-13438038 (I know, it's in the andrew tate thread. He tried selling supplements, I roasted them.)
- 3rd party testing is cool
- use examine.com to check if ingredients are legit

Protein powder
- Choose one that's minimum 65% protein by mass (protein per serving ÷ serving size)
- avoid anything that lists BCAAs or creatine as separate ingredients, these just artificially inflate the protein numbers
- Whey Protein Concentrate may contain lactose, beware if youre lactose intolerant.
- Whey Protein Isolate is purified Whey Protein, it has far less lactose.

Branched-Chain Amino Acids (BCAAs)/Essential Amino Acids (EAAs)
- Imagine a protein molecule as a castle made of lego bricks. Amino acids are like the lego bricks. EAAs are a subset of amino acids. BCAAs are a subset of EAAs
- You'll get enough EAAs/BCAAs just from eating protein.
- Yes, I've heard leucine is a trigger for muscle growth. You'll get enough of it from eating your damn whey protein.
- There is no reason to specifically supplement them unless you're eating a mainly plant-based diet since plant protein is a bit low in them.

Pre-workout
- usually contain caffeine. Check the amount, too much caffeine is bad, 400mg is the FDA's "maximum safe dose" but I usually use way less, under 200mg.
- on that note, a cup of coffee can serve as a simple, cheap but effective pre workout
- be aware of the minimum effective doses. Sometimes a supplement will have a tiny sprinkle of an "effective" ingredient that ultimately counts for naught.
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Creatine
-Helps improve muscular strength and size slightly by increasing intramuscular water retention and acting as an available molecule involved in metabolizing ATP and ADP. ATP is the battery of the cell, and it contains 3 charges, (adenosine TRIphosphate), when it uses one it turns to ADP (adenosine DIphosphate), and creatine is involved in loosing that extra charge. It has a well-studied effect in improving strength and endurance. As far as I know it doesn't cause hair loss. It will not make you huge, and it's not steroids. Take 2 scoops or so a day if you want, about 6g. Mix it in coffee or something, whatever you can drink Mixing it with whey is fine. Its taste is slightly bitter. Within a month, if you are a responder, there will be a difference, though it might be hard to tell it from your baseline gains as a newbie. Strictly speaking, it's unnecessary. "Loading doses" for creatine are generally unpleasant and not worth the potential 'time saved', just wait a few weeks more to get your blood creatine levels up.

Testing supplements:
-Labdoor.com also has some ratings and lab examinations of different preworkouts and protein powders.

Exotic new supplements, including BCAAs, extracts from fancy sounding stuff:
-It's probably a scam. Shit like green coffee bean extract, whatever, it's essential oils for bros, marketed to you by people on steroids. T boosters are probably bullshit if they're herbal or whatever. Your best bet for elevating t levels naturally is building muscle and losing fat, sleeping regularly and keeping your head on an even keel as far as stress goes.

Preworkout:
-You probably don't need it unless you are just fuckin zapped when you get to the gym. If possible, get a caffeine-free variant and dose caffeine yourself. Preworkouts are prized among seasoned lifters often in direct proportion to the caffeine dose, which is often uncomfortable to people who aren't slonking or dryscooping fuckloads of this energy drink mix already. If you get some, save it for the heavy days. Preworkouts have diminishing returns since the primary effect is a stimulant you will develop tolerance to rapidly. I've tried PreJym, and besides it being expensive, shit gets me fucking wired. C4 is ok, crap for doses of a lot of stuff. And I've tried one called Legion, pretty ok.

Protein powder:
-Once you find a brand or two that looks reputable, just pick by flavor and solubility. Buy a small bag if you've never had the flavor or brand before. Better to lose money this way than having to chug disgusting shit. This stuff mixes into any reasonably water-based thing. Yogurt, milk, whatever.
-Protein bars are junk food candy, a last resort for protein consumption, usually has 2x the calories of a scoop + water and a gram or two less protein.
-Casein is a longer-lasting, slower-digesting protein with a worse profile for solubility and drinkability. It's the primary protein in cheese and it tends to clump up and get thick. I haven't bought it since I'm satisfied with whey, but I've heard bad things about thickness and drinkability. Some people prefer it, especially as a before-bed protein drink. If you really want casein, 250g or so of cottage cheese will give you a big dose of casein and whey and it tastes fuckin delicious. Maybe the economics work out differently for you.
-The anabolic window is probably horseshit, just get your protein as you can when you can, make sure you hit your daily target. You can probably still make gains and get huge and strong even if you don't.
 
Harambe dijo:
-Protein bars are junk food candy, a last resort for protein consumption, usually has 2x the calories of a scoop + water and a gram or two less protein.
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Pro tip: Beef jerky has more protein per calorie and similar protein per dollar than a Quest bar. Similar case with tuna. I like draining my tuna, sometimes drinking the drained fluid, then mixing the resulting dry tuna with lao gan ma or some other hot sauce. Sounds disgusting, but it's faster than instant noods and tastes reasonable.

Protein bars vary wildly in quality between brands, leading me to think the term "protein bar" is nothing more than a marketing gimmick for candy bars that contain a little protein but taste worse than an actual candy bar. Quest's <10 calories per gram of protein number is on the better end of the range, but still gets mogged by Jack Links.
Harambe dijo:
-The anabolic window is probably horseshit, just get your protein as you can when you can, make sure you hit your daily target. You can probably still make gains and get huge and strong even if you don't.
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Science has shown it to be more like the anabolic barn door. If you eat within 6 hours before or after your workout, your gains are definitely safe.
 
Any experiences with L-arginine before workout? Ginkgo also looks interesting.


Protein bars also have soy sometimes. if you want tits, better save your money for plastic surgery instead.
 
Corporate Gigachad dijo:
Pro tip: Beef jerky has more protein per calorie and similar protein per dollar than a Quest bar. Similar case with tuna. I like draining my tuna, sometimes drinking the drained fluid, then mixing the resulting dry tuna with lao gan ma or some other hot sauce. Sounds disgusting, but it's faster than instant noods and tastes reasonable.
Presiona para expandir...
The only thing to watch out for with regards to beef jerky is sodium content.

Make your own jerky at home with marinade and a dehydrator or just set the oven to it's minimal setting and crack the door. It will be tastier and probably healthier too.

I'll chime in on the topic of everything being discussed:

Supplements: Nothing but creatine is proven to work and actually gives you decent return on investment. You do not NEED to take it especially if you're a new lifter.

Protein sources: Whey protein is something like 3x more expensive per gram of protein it gets you vs chicken breast. Use it if you need to but it shouldn't be your primary source of protein. If you're having to drink 3 protein shakes a day you are either Rich Piana and dead, or you're not eating right. A bowl of cottage cheese (250g or so) and a dollop of sour cream + some brown sugar and cinnamon makes a delicious post-workout or late night snack and has a good amount of protein.

Pre-workout: A cup of coffee before the gym works fine. You don't need to pay the supplement jew any extra money.
 


Bro almost didn't make it. Seeing as he was training without a spotter, what I do is ensure I complete all the reps, no matter how many sets it could take me. So if I am sure my next rep can be done, I push hard until I lock out, but by the next rep I'll surely fail so I just rack it in, take a rest pause, and then continue.

Train hard and smart, frens.
 
I bought some resistance band loops to work my legs. Still mostly doing bodyweight exercises, with dumbbells for arms. Going on three weeks of regular exercise, which is a personal record. Turns out habits are created by just doing it even if you don't want to.

Gained 0.4 pounds last week, but haven't really been eating right - I'm a sugar addict and diabetic, really struggling with going cold turkey. I don't think I'm exercising enough to have gained weight that way, but my shirts are fitting looser by a little bit, so I am making some progress. I'll take the win.

Even cardio shows signs of improvement, I think. My watch breaks down heart rate into zones. Friday I spent ten minutes out of thirty in zone three (so called fat burning zone). Today I barely got up that high despite feeling like I was working a lot harder due to increased resistance on the bike.

Probably won't post again until I start making real gains. Still, a little progress is more than I've ever had, so it encourages me to keep going.
 
Corporate Gigachad dijo:
Pro tip: Beef jerky has more protein per calorie and similar protein per dollar than a Quest bar. Similar case with tuna.
Presiona para expandir...
Probably a myth but becareful of tuna intake as the main protein. It's one of the natural meats that contain trace amounts of mercury. Over time or excess intake could have some real shit effects.
Ahriman dijo:
Train hard and smart, frens.
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A newbie question but if the 24h gym was dead quite and your the only one in there wouldn't it be safer to lift without the lock/pin/retainer on the plates on one side? That way if you fail before racking you can atleast dump the plates.
 
Have any of you gaybois considered just doing hard work to get buff? The results are the same but instead of wasting money, you'd make money.
 
Mr.Logistics dijo:
A newbie question but if the 24h gym was dead quite and your the only one in there wouldn't it be safer to lift without the lock/pin/retainer on the plates on one side? That way if you fail before racking you can atleast dump the plates.
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Yup, you can do that. Also with squats, you can practice dropping the bar and "exiting" out of the squat, without hurting your back.

For bench press, I think that what you do is drop the weight around your belly (you certainly don't want to crack your ribs) and try to sit up so you can roll out of the bar, or just drop it to the side.

Mind you, I never had to do any of those things...
 
Ahriman dijo:
Yup, you can do that. Also with squats, you can practice dropping the bar and "exiting" out of the squat, without hurting your back.

For bench press, I think that what you do is drop the weight around your belly (you certainly don't want to crack your ribs) and try to sit up so you can roll out of the bar, or just drop it to the side.

Mind you, I never had to do any of those things...
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If you're benching alone just do dumbbell bench. Can bail a lot easier.
 
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