Th3 Core

Why We Are Here => Water Cooler => Topic started by: Drastic on December 06, 2017, 08:56:28 PM

Title: Core RECommit
Post by: Drastic on December 06, 2017, 08:56:28 PM
So I got tired of being fatter, poor sleep, a bit lethargic, etc. and got back in the gym last Friday.

Another 3 days in this week and already starting to feel better. Shooting for 5 total by Friday.

Who's with me?
Title: Re: Core RECommit
Post by: Travoli on December 06, 2017, 09:13:01 PM
I've been lifting since October 1st and plan to continue through the Winter. Also doing time restricted eating - all calorie intake within a 10 hour window each day. It helps me keep the fat off.

Diet and exercise are equally important, so my goal is to stay consistent with both.
Title: Re: Core RECommit
Post by: littleman on December 06, 2017, 10:19:13 PM
I'm in.  I never really stopped, I just felt like I was spamming the board all the time with my exercise/fitness stuff and that enthusiasm was waning.  Happy to start posting again.
Title: Re: Core RECommit
Post by: rcjordan on December 06, 2017, 11:02:24 PM
A Keto diet with no exercise out-performs the standard American diet with exercise in reducing body weight, BMI, body fat and HgA1c in patients with Metabolic Syndrome.

http://www.sciencedirect.com/science/article/pii/S1871402116303137

TL;DR - reddit comments:
https://www.reddit.com/r/science/comments/7hs6ro/a_keto_diet_with_no_exercise_outperforms_the/
Title: Re: Core RECommit
Post by: Rumbas on December 07, 2017, 03:20:01 PM
I hear ya Dras. Getting too heavy here, currently at 225 lbs.. I've been thinking about a new years resolution and this tipped me over.
I'm IN!
Title: Re: Core RECommit
Post by: Joe Sousa on December 07, 2017, 03:43:29 PM
My wife and I have started lifting over the past month. She was looking for a fairly basic program and we settled on this: https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770

Basically it advocates some basic lifts like squats, deadlifts, and bench presses with somewhat heavy weights and somewhat low reps.  After a couple months of that you start working in other lifts. It isn't really a weight loss program of any sort but more a functional strength building program. After a couple months I can definitely feel the difference.

The next steps for us are to mix in some more cardio and stop eating crap.

IN
Title: Re: Core RECommit
Post by: Mackin USA on December 07, 2017, 05:44:46 PM
I AM OLD
I eat well and other than that > I'm not doing $HIT  ;D
Title: Re: Core RECommit
Post by: simplytheresa on December 08, 2017, 12:43:36 AM
I'd love to join in too! I'd like to be more consistent.

Ergophobe and I tried the time restricted eating thing too, and found it HARD on any days where a commute or traveling was involved, though it was a good way to stop the late night snacking. Tell me more about how you organize around it, Travoli. Maybe I should give it another try.
Title: Re: Core RECommit
Post by: Travoli on December 08, 2017, 01:19:47 AM
I just skip breakfast. Usually start eating between 12-2pm and stop at 10pm. Adjust your start-stop window however you want. If you are a morning caffeine person, drink your coffee black or take caffeine pills instead. Drink water until your start time.

The less sugar/carbs/sweet-tasting food you eat, the less you'll feel hungry (after an adjustment period). I especially avoid carbs at night.
Title: Re: Core RECommit
Post by: Rupert on December 08, 2017, 04:56:53 AM
In.
Title: Re: Core RECommit
Post by: ergophobe on December 08, 2017, 05:17:52 AM
.I just felt like I was spamming the board...  Happy to start posting again.

I liked seeing your updates, even when I'm not feeling like updating myself.
Title: Re: Core RECommit
Post by: littleman on December 08, 2017, 10:13:11 PM
Ok, some of us haven't posted our commitments yet.  Like before. I am in for 4 days a week of weight training and eating smartly. 
Title: Re: Core RECommit
Post by: Rupert on December 09, 2017, 06:12:53 AM
Quote
Ok, some of us haven't posted our commitments yet.

nope trying to avoid it...  ::)  not sure what I can achieve.  I am going for 2 events a week for now.
Title: Re: Core RECommit
Post by: Rumbas on December 09, 2017, 10:53:15 AM
3 times a week in the gym and at least 2 long walks. Still shooting for 10,000 steps a day as well.
Title: Re: Core RECommit
Post by: rcjordan on December 09, 2017, 04:17:22 PM
>Still shooting for 10,000 steps a day

Louise bought a FitBit Flex 2 back in July. She had a slow, demoralizing start even though she was following the exercise plan and diet strictly.  After about 90 days, it finally kicked in and is currently working great for her. With her now-documented low metabolism (even her doctor is scratching his head), she has had to maintain a 13k steps/day regimen along with <1k calories/day. She's lost 14# since October 15.

I strongly recomment the cheap-ish FitBit Flex 2. The app has a pretty good UI. Louise is using it for calorie-tracking, too.  While pedometer accuracy was pretty good on her wrist or waist, it tested best by far when worn on the pants cuff.  They make a cheap neoprene case which she also safety-pins to keep it from being stolen by a metal desk leg or shopping cart.
https://www.amazon.com/Nogis-Silicone-Strong-Magnetic-Monitor/dp/B00UHMILTI/
Title: Re: Core RECommit
Post by: Drastic on December 09, 2017, 05:33:30 PM
Good crowd forming here, great. We'll get a nice head start on the new year.

I hit 4 this week, needed a break on Friday. I'm going for a solid 3 gym visits weekly moving forward.
Title: Re: Core RECommit
Post by: Travoli on December 09, 2017, 05:38:44 PM
2.5/3 weight lifting this week. Tweaked the back on this morning's heavy (for me) squats. I may have to let it rest a couple days.
7/10 self score eating habits.
Title: Re: Core RECommit
Post by: rcjordan on December 09, 2017, 05:52:02 PM
>back

Excellent results with this.  Works waaayy better than the leather lifting belts.

https://www.amazon.com/gp/product/B004Q7ZHSS/
Title: Re: Core RECommit
Post by: littleman on December 09, 2017, 07:43:18 PM
>heavy (for me) squats

What rep range were you doing?
Title: Re: Core RECommit
Post by: Travoli on December 09, 2017, 09:49:40 PM
>lifting belts

I know my core is the weakest link right now. Supplementing abs and back work.

I'm doing the Stronglifts 5x5 program. Completed 5x5 @225lbs. squats this week, and then failed @230lbs. today. This is the range I struggled at earlier this year (1.5x body weight). Pushing through will require more calories, or I could maintain and feel ok about it.
Title: Re: Core RECommit
Post by: simplytheresa on December 10, 2017, 07:09:12 PM
I managed to get out bouldering for a little bit yesterday! It's been a long time, and although I was extremely tentative (still experimenting with a tweaked hip-flexor or psoas in my left hip, so tried to avoid pulling hard) it felt great. Also managed two short slow runs, and more random one-legged chair squats.

I'll try 3 exercise sessions per week and at least 5 stretch sessions (>30 min). The flexibility thing is really killing me these days. 

Also, Travoli - thanks for the tips. I have tended to be a breakfast person, but no eating after 6-7pm was just too early, especially for social situations. I'll try pushing back the breakfast time and give it another go.

Title: Re: Core RECommit
Post by: ergophobe on December 10, 2017, 08:44:23 PM
Supplementing abs and back work.

What are your favorite exercises there? Seems like your weightlifting would cover the back portion. What about the rest?

BTW... my default is planks, sometimes with variations to make them harder. When I'm motivated, Turkish get-ups and spiders. And lately, shoveling gravel, pushing a wheelbarrow and carrying bricks for a retaining wall, but that project is done :-)
Title: Re: Core RECommit
Post by: littleman on December 11, 2017, 09:23:08 PM
4/4 last week.  I've been taking the next daughter down (Maddie, 12 y.o.) along with Kelsey on the weekends lately.
Title: Re: Core RECommit
Post by: Travoli on December 11, 2017, 10:35:27 PM
Back raises and crunches for now. Hoping to get my lower back caught up with my new leg strength.
Title: Re: Core RECommit
Post by: littleman on December 11, 2017, 11:39:08 PM
Hey Travoli, I know you've probably read this before from me, but I really think that keeping the rep range higher is much safer -- especially when dealing with squats and you are on the plus side of 35.  My opinion is really contrary to what is popularly pushed right now from folks like Mark Rippetoe, but all the old lifters I know eventually push their rep rang up to 8+, often as high as 14.

Anyway, good luck with the back injury, I've been there before -- no fun.  Rotating between heat and cold helps.
Title: Re: Core RECommit
Post by: creative666 on December 12, 2017, 04:45:10 AM
I'm in!

For me it's more my diet is the problem and it's all self inflicted - but I'm working hard and will check in here  :)
Title: Re: Core RECommit
Post by: Rumbas on December 12, 2017, 08:51:27 AM
>keeping the rep range higher is much safer

I concur. Personally I'm getting both my strengt up and injury down doing lower weight and higher reps. Still need to work on my conditioning to do more reps though. The older you get the injury prone you are imo.

>in
Probably not getting much done until 2018, but then things needs to get in gear for real..
Title: Re: Core RECommit
Post by: Joe Sousa on December 12, 2017, 02:58:03 PM
I haven't touched a weight for many, many years but a couple months back my wife and I finally started going to the gym. She had wanted a quick, simple weight lifting program and she settled on this: https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770

It has you start with squats, bench presses and overhead presses, and deadlifts. After a few weeks of that you start working in some other exercise like back extensions, chin ups, etc. and we are just getting into that part now.

But is has been fun to see some good gains so far. Yesterday I was at 215 squats, 145 bench, and 245 deadlifts. Hoping I can add another 10-15 pounds on the squats by the end of the year and another 20 to the bench. Our plans are Monday and Wednesday at the gym together in the evening and then Friday work out separate. Our gym closes at 5 on Fridays (it is primarily a Jewish community center) so getting there after work is challenging sometimes.

After the holidays we will probably try and work in a cardio day and make a better eating plan and start with the weight loss. But with just the lifting we are both noticing differences. Our arms and legs are already noticeably bigger and firmer and we have both started using another notch on our belts. Overall I don't want to lose a ton of weight (maybe 10-15 pounds) and cutting out a bit of the junk from our diets should make that happen without too much pain.
Title: Re: Core RECommit
Post by: littleman on December 12, 2017, 06:55:38 PM
Wow , great progress Doc & Mrs. Doc.  Keep us posted.  Weight training while slimming down is a great strategy -- it helps you retain muscle as you lose (fat) weight.
Title: Re: Core RECommit
Post by: Travoli on December 13, 2017, 11:14:54 PM
>rep range

Yeah, 7-9 reps would probably be better for size gains, too. Considering a switch in the near future.
Title: Re: Core RECommit
Post by: gm66 on December 15, 2017, 03:00:41 PM
I AM OLD
I eat well and other than that > I'm not doing $HIT  ;D

ROFL :) That's the spirit!

I bought a treadmill and i've lost 7lb in 2 weeks, started including the rowing machine too so i'm in for the REcommit :)

I've never been much for breakfast, still juicing after nearly 18 months now i think.

Diet is good apart from the weekends when i hit the weed-vape, eat pringles and pizza and drink beer ;+}

Title: Re: Core RECommit
Post by: gm66 on December 15, 2017, 03:04:05 PM
Forgot to add, i bought a fitness tracker for only 30 quid and it's great, does everything some of the over-100 Fitbits do (including linking to Google maps for routes etc) :

https://www.amazon.co.uk/gp/product/B073WVF4SV/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

But it did shock me that i only did about a thousand steps a day, mostly from the home office down the stairs to the kitchen for a cuppa tea then back up! But the treadmil changed all that, a half-hour jog at 6MPH does around 5-6 thousand steps.
Title: Re: Core RECommit
Post by: rcjordan on December 15, 2017, 04:21:22 PM
>tracker

I posted upstream in this thread about Louise's success with the cheap-ish Fitbit Flex 2.  $60 USD.  Accuracy proved to be good on the wrist but excellent on the pants cuff.

http://th3core.com/talk/water-coolerextra/core-recommit/msg53097/#msg53097
Title: Re: Core RECommit
Post by: littleman on December 19, 2017, 04:11:29 AM
Checking in:  4/4 weight sessions.
Title: Re: Core RECommit
Post by: Travoli on December 19, 2017, 04:28:16 PM
3/3 weight lifting. Took littleman's advice and trying higher reps.
Title: Re: Core RECommit
Post by: ergophobe on December 19, 2017, 05:59:14 PM
Managed a run and a climb last week. I don't really track, but I remember those two.Mostly not much exercise because...

This week will see four ski days and we'll see what else.
Title: Re: Core RECommit
Post by: Drastic on December 19, 2017, 06:51:56 PM
Seems I pushed a bit hard and need to chill a bit due to adrenal fatigue. What a pita.

Got sick last week after my first workout but did get a dirtbike ride in on Saturday so 2 last week. Out probably most of this week, maybe next until I'm ready to hit it again.
Title: Re: Core RECommit
Post by: littleman on December 20, 2017, 08:25:23 PM
https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
Title: Re: Core RECommit
Post by: ergophobe on December 27, 2017, 12:33:59 AM
Went skiing 4 days out of 5 last Sunday through Thursday, went bouldering on Friday, rested on the the Sabbath, hiked to a cool spot on Sunday with substantial vertical gain.

Then yesterday I ran four miles. Mile 2 was at a 7:06 pace and mile 4 was at 7:18. That's very fast for me (and that was on trail at over 6,000 feet, so I think I could go under 7:00 on a track). That inspired me to revive a 2016 goal - run a 6-min mile on an official track. Something I haven't done for many years.
Title: Re: Core RECommit
Post by: littleman on December 27, 2017, 01:50:04 AM
I managed to get the 4/4 in last week and not trash my diet during this time of plenty, so I am happy about that.
Title: Re: Core RECommit
Post by: littleman on January 04, 2018, 06:29:45 AM
Check in folks!

4/4 last week again.  Also, I managed all the holiday food well and weigh a pound less than I did in November. 
Title: Re: Core RECommit
Post by: gm66 on January 04, 2018, 10:59:22 AM
Didn't do any last week but 2/3 this week, number 3 coming friday (treadmill and rower).

Also stopped smoking (forever!) and drinking (for at least 1 month).
Title: Re: Core RECommit
Post by: Adam C on January 04, 2018, 12:44:26 PM
I don't have any hard goals here but like to keep a basic fitness level through cycling to work most days.  Its about 5 miles each way, each taking about 25 minutes through south London's congested streets.

This year I turn 40  :o and I keep telling myself to stretch more.  That's one for the 2018 goals thread.
Title: Re: Core RECommit
Post by: Travoli on January 04, 2018, 05:27:48 PM
3/3 weight lifting last week.
Title: Re: Core RECommit
Post by: buckworks on January 04, 2018, 07:08:18 PM
>> stopped smoking (forever!)

That is HUGE. Congrats!

I've lost another couple of pounds since I last said anything but haven't quite made it to my goal of 100 pounds off.

My goal is (still) to shed 100 pounds. Just a couple to go ...
Title: Re: Core RECommit
Post by: littleman on January 05, 2018, 12:11:31 AM
>That is HUGE. Congrats!

Yeah it is, good job!

>My goal is (still) to shed 100 pounds. Just a couple to go ...

There is a very good chance that I am a structurally bigger person to you so the relative weight is smaller, but I remember getting to the 100 lbs. dropped weight very very hard to get to.  The last couple of pounds was harder than the first 30.  I have no doubt you'll get there though.
Title: Re: Core RECommit
Post by: Adam C on January 05, 2018, 10:53:57 AM
4/4 on the cycling this week.  Thinking to push harder I should substitute cycling on the weekdays where I don't do it with something else (stretching at least would be a start).

Next week I have 3 days where I can cycle and 2 days travelling.  3 will be easy (no excuses).  Substituting on the 2 other days will be harder.  Will report back.

>>My goal is (still) to shed 100 pounds. Just a couple to go ...

100 lbs weight loss sounds huge. Congrats on the massive progress to that goal.
Title: Re: Core RECommit
Post by: creative666 on January 09, 2018, 12:04:29 PM
So, I started with my diet on the 30th Dec and I'm down 2.2KG

I cut out all obvious sugars (chocolate, fizzy drinks, 99% of all juices) and where possible all hidden sugars such as sauces etc... I've left carbs alone but I've reduced the amount I eat of them (bread, rice etc...)

I've cut out all coffee for now as well (10 days and counting) - a combination of the reduced sugar intake and zero coffee but I'm sleeping better and my energy levels are much much better through out the day!

Back to gym tonight for the first time in about a month
Title: Re: Core RECommit
Post by: Rumbas on January 09, 2018, 01:33:44 PM
Well done.

I'm a bit slow getting the weights off the floor this year, but ditched coffee, sugar and well.. cigarettes! Not had one since Jan 1st. and pretty proud of that as I've been smoking for almost 30 years.
Title: Re: Core RECommit
Post by: creative666 on January 09, 2018, 04:54:43 PM
Good work with the stopping smoking  8)
Title: Re: Core RECommit
Post by: littleman on January 09, 2018, 06:11:17 PM
RC, I missed your post earlyer.  Tell Louise congrats on the weight loss.


>Creative666 - 2.2KG

Nice!  That's pretty quick weight loss.

Rumbas, congrats on kicking cigarettes to the curb!  I know that isn't easy.  You're kids will thank you someday.

4/4 for last week.
Title: Re: Core RECommit
Post by: ergophobe on January 09, 2018, 06:51:07 PM
I've been smoking for almost 30 years.

Wait, how old are you? Good job Raz.

I'm shooting for two strength sessions per week, at least one of which is climbing. I barely managed last week, plus a bike ride.
Title: Re: Core RECommit
Post by: creative666 on January 09, 2018, 07:09:07 PM
I've been pretty strict on myself - been eating lots of protein, brown rice, high fiber bread, veg (stir fry and salads), bananas, water and tea.

I'm really committed to kicking the sugar habit and as far as possible processed and packaged foods
Title: Re: Core RECommit
Post by: Rumbas on January 10, 2018, 08:22:08 AM
Thanks!

>Wait, how old are you? Good job Raz.

I'm 43.
Title: Re: Core RECommit
Post by: Rupert on January 10, 2018, 08:54:09 AM
Quote
I'm 43.
soory Rumbas, but those fag make you look older :) 

Checking in... a few days skiing last week, but not the cross country hard stuff, easy downhill.

Struggling to get going this week. But you folks are inspirational.
Title: Re: Core RECommit
Post by: creative666 on January 10, 2018, 09:32:33 AM
Gentle evening back into the gym last night - light weights and medium intensity cardio, I'll give it another go tonight
Title: Re: Core RECommit
Post by: Joe Sousa on January 10, 2018, 05:57:52 PM
Didn't get any workouts in this past week as I was in Vegas for a conference. But between two rounds of golf and walking everywhere in Vegas I averaged right around 20,000 steps for 5 days straight. Roughly 10 miles per day.

Hitting the gym tonight to get the weights pumping again.
Title: Re: Core RECommit
Post by: Drastic on January 11, 2018, 03:24:41 PM
Nice work in here, good job all! (Congrats on quitting Raz, that's huge!)

For me, nothing last week.

This week, started with personal training for the first time yesterday. Wow, what a difference.

Vball starts back tonight. Getting back in the swing now.
Title: Re: Core RECommit
Post by: gm66 on January 17, 2018, 12:23:33 PM
Well done on the quitting, i'm still fighting them and losing!
3/3 last week, about to do 2nd of three this week.
Cut down a lot on smoking and only drinking on Friday nights now.
More energy, happier, getting more done.
Title: Re: Core RECommit
Post by: Rumbas on January 17, 2018, 04:18:36 PM
Haven't done jack sh!t yet, but did a light leg session in the home gym today.
Auch, hot damn I forgot how fast the legs deteriorate.
Well back at it.
Title: Re: Core RECommit
Post by: Joe Sousa on January 17, 2018, 04:20:50 PM
>I forgot how fast the legs deteriorate

I did squats and deadlifts on Monday after taking a couple weeks off. Had to back off on the weight more than I thought. And I am more sore/tired still today than I thought I would be.
Title: Re: Core RECommit
Post by: Travoli on January 17, 2018, 04:44:14 PM
I feel ya on that. Recovery takes a little longer each year. I keep reminding myself "the only easy day is yesterday"
Title: Re: Core RECommit
Post by: littleman on January 17, 2018, 05:22:43 PM
>"the only easy day is yesterday"

Yeah, working out as one gets older is about grit to keep at it even though it becomes harder to make progress. 

4/4 last week
Title: Re: Core RECommit
Post by: Drastic on January 17, 2018, 05:26:11 PM
3 last week - 2x gym/personal training and 1 vball

>Auch, hot damn I forgot how fast the legs deteriorate.
OMG, I can't walk today b/c I did legs Monday.


Title: Re: Core RECommit
Post by: 2much on January 18, 2018, 04:08:19 AM
I'm in! Super low key though, can't do much with weights, but I walked for 50 min's today and played soccer at the beach for about 20 :)

Oh and doing a ridiculous gallbladder cleanse - radish and beet juice for breadkfast and lunch, apple/celery green juice for dinner.  Down 4 lbs in 3 days and counting.  5 more to go.
Title: Re: Core RECommit
Post by: buckworks on January 18, 2018, 04:37:04 AM
Someone gave me an elliptical trainer which was too big for their new place.

A few days ago I laid out a plan of gradually increasing workouts, starting with marshmallow-easy and working up a bit every week. I've made it an entry in my to-do list program, five days a week.

It's a smooth, no-impact workout ... with no risk of frostbite!

Title: Re: Core RECommit
Post by: creative666 on January 18, 2018, 07:24:03 AM
> .. I did squats and deadlifts on Monday after taking a couple weeks off. Had to back off on the weight more than I thought. And I am more sore/tired still today than I thought I would be.

Are you guys taking any muscle recovery supplements of any sort? It really does help, it won't stop the general tired feeling you get in the muscle after a workout but it should sort out the stiffness and any sort of sore feeling - even if you've been off it for a few weeks.

--

I'm down another 400grams - still no coffee or sugar and on a reduced meat diet, last night was a lamb dish for dinner which was the first meat in 6 days!

Gym is hovering around 3 days a week, I want to hit the 4 or 5 mark but right now with school going back and current work load I can't find the extra time.
Title: Re: Core RECommit
Post by: nffc on January 18, 2018, 08:53:28 AM
>Are you guys taking any muscle recovery supplements of any sort

I drink BCAA's during training, mainly because I always train fasted, does seem to help with recovery.

http://www.scivation.com/product/xtend/
Title: Re: Core RECommit
Post by: Rumbas on January 18, 2018, 11:04:26 AM
I do the Xtend Watermellon madness as well. However read a few places that BCAA's does not really make a difference https://www.youtube.com/watch?v=LfMgUABeO9c
Love the taste though.
Title: Re: Core RECommit
Post by: ergophobe on January 18, 2018, 07:07:56 PM
read a few places that BCAA's does not really make a difference

There were some early Japanese studies saying that BCAAs during exercise (especially endurance type of exercise) helps prevent breaking down muscle tissue [update: but now it appears mostly a cognitive effect - see quotes]. I think from what I've read, the current wisdom is "it depends" and, in particular, it depends on how your current balance of BCAAs is. Same with creatine. If you are chowing down on red meat every breakfast, lunch and dinner, adding creatine supplements won't change anything. If you're a vegetarian, it could be huge (which is why I just bought some creatine for the first time in several years).

If I don't feel like going deep into a topic, but want vetted info, I always just start with Examine
https://examine.com/supplements/branched-chain-amino-acids/

The table near the top of every article that gives level of evidence, level of effect and level of consistency within research is a great starting point for the BS detector.

Quote
For trials that are prolonged and involve outdoor activities (skiing, hiking, sailing), supplementation of BCAAs in high doses (usually above 50g taken over multiple hours) appears to reduce physical and mental fatigue by a small amount.

Quote
Researchers examining BCAA supplementation during a marathon noted benefits to performance only in the slower runners and not in the faster runners (although antifatigue effects were noted in both groups given BCAAs as assessed via Stroop test)[134] while a test in 'active healthy males' (no indication of having a training status) noted a 17.2% increased time to exhaustion in cycling with 300mg/kg BCAA supplementation.[78]

Title: Re: Core RECommit
Post by: ergophobe on January 18, 2018, 07:16:26 PM
https://www.youtube.com/watch?v=LfMgUABeO9c

Good link both for the video, and just in general. That guy is Layne Norton, PhD in nutrition and power lifting national champ in the 93kg division... I think he probably knows something about nutrition and muscle building
Title: Re: Core RECommit
Post by: gm66 on January 18, 2018, 11:49:35 PM
What's BCAA? I'd Google it but a conversation is more pleasing ;+}

I'm having good recovery times, but i'm not doing major muscle exertion, just treadmill, rower and stretching at home. 4 kilometres on the treadmill and 30 minutes on the rower at 60% resistance.

Beer-belly still getting in the way of forward bends !

Can't believe how quickly you feel benefits from (almost) stopping smoking, no more semi-permanent wheeze when i laugh, smell and taste improved a fair bit considering it's only been a few weeks and none of that feeling of being mastered by a wee tube of tobacco.

And i can do sex for nearly 3 minutes vs the previous 2 mins so that's gotta be good (but the Mrs still insists on watching East Enders during ...).

;+}
Title: Re: Core RECommit
Post by: ergophobe on January 19, 2018, 04:46:27 AM
Branched Chain Amino Acids

The intro on Examine.com that I linked above says:

Quote
three amino acids with similar structures that beneficially influence the muscles. They can be found in any food containing protein, such as eggs or meat. Supplementation is not necessary, but BCAAs may benefit the body if taken at specific times.

One of them is leucine and a while back someone posted some massive article about protein and leucine and timing taking it and so on. There was something (hazy on the details now) about taking leucine by itself being better than taking all the BCAAs at once under some circumstance
Title: Re: Core RECommit
Post by: littleman on January 20, 2018, 04:57:47 AM
Glad to have you on-board 2much!

I don't take any muscle-recovery supplements.  I do take a multi, some fish-oil, and D.

I know some IF people promote taking BCAA while lifting in a fasted state to preserve muscle mass -- I am not sure how good the science is behind the idea.
Title: Re: Core RECommit
Post by: nffc on January 20, 2018, 05:20:04 AM
>how good the science is

A little weak, it does taste great though!

>and D.

Might be worth looking at adding K.

Title: Re: Core RECommit
Post by: littleman on January 20, 2018, 05:23:34 AM
>Might be worth looking at adding K.

Right, I know K and D work together.   
Title: Re: Core RECommit
Post by: Rumbas on January 22, 2018, 10:36:22 AM
2/3 last week. Two leg sesisons and plenty of long walks (not counting those).
Gotta get my act together and get into a regular work-out flow again.
Title: Re: Core RECommit
Post by: nffc on January 22, 2018, 11:05:26 AM
>K and D work together

Keeps calcium in the bones not the arteries too... apparently

 
Title: Re: Core RECommit
Post by: ergophobe on January 22, 2018, 03:36:18 PM
a bike ride, a run (both short, but  steep), a bouldering session. Failed to get in my weight training session due to being lazy.
Title: Re: Core RECommit
Post by: littleman on January 22, 2018, 05:04:08 PM
4/4 last week


I had 4 kids with me in the gym yesterday.
Title: Re: Core RECommit
Post by: Travoli on January 22, 2018, 10:25:18 PM
3/3 weight lifting
1 snowboarding