Author Topic: Core RECommit  (Read 16817 times)

DrCool

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Re: Core RECommit
« Reply #60 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.

Travoli

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Re: Core RECommit
« Reply #61 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"

littleman

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Re: Core RECommit
« Reply #62 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

Drastic

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Re: Core RECommit
« Reply #63 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.



2much

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Re: Core RECommit
« Reply #64 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.

buckworks

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Re: Core RECommit
« Reply #65 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!


creative666

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Re: Core RECommit
« Reply #66 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.

nffc

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Re: Core RECommit
« Reply #67 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/

Rumbas

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Re: Core RECommit
« Reply #68 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.

ergophobe

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Re: Core RECommit
« Reply #69 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]

« Last Edit: January 18, 2018, 07:09:53 PM by ergophobe »

ergophobe

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Re: Core RECommit
« Reply #70 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

gm66

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Re: Core RECommit
« Reply #71 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 ...).

;+}
Civilisation is a race between disaster and education ...

ergophobe

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Re: Core RECommit
« Reply #72 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

littleman

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Re: Core RECommit
« Reply #73 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.

nffc

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Re: Core RECommit
« Reply #74 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.