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Posted: 1/3/2012 4:34:23 PM EDT
[#1]
Primal diet, use compound lifts(squats and deadlifts), and high intensity intervals
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Posted: 1/3/2012 4:35:14 PM EDT
[#2]
http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2
I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. |
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Posted: 1/3/2012 5:36:42 PM EDT
[#3]
Figure out your general diet and workout routine first. Worry about supplementation later. There are no magic pills, powders or potions. Supplements may help after you have the basics down. In the beginning they're a waste of money.
That said, all creatine tastes like chewing on sand. Buy the unflavored powder and take a teaspoon full in your mouth and then chase it with water. Any creatine from a reputable source will do. I generally take creatine before the workout along with a pre-workout mix. Also add some quality protein powder. Everyone's tastes differ, as does your gut's tolerance for it. I like Gaspari Nutrition chocolate peanut butter powder - freaking delicious. Multivitamin is a good idea. That's it for basics. |
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Posted: 1/3/2012 6:15:25 PM EDT
[#4]
Quoted: http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2 I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. Jesus, that's an expensive multivitamin... OP- listen to Texas Sig...
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Posted: 1/3/2012 6:16:17 PM EDT
[#5]
Do it
Eat paleo/primal. I've played with it but wasn't real strict with it until the 1st (not on purpose) and I've already seen a difference and felt a difference. |
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Posted: 1/3/2012 8:22:37 PM EDT
[#6]
Animal pak
Animal stak Muscle milk Amino acids Methyl v Liver fix Cycle support Better body sports pct  thank me in two months.
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Posted: 1/3/2012 8:30:17 PM EDT
[#7]
Quoted: Animal pak Animal stak Muscle milk Amino acids Methyl v Liver fix Cycle support Better body sports pct thank me in two months.He asked for reasonably cheap. Amino acids are gtg...the rest is hardly needed for someone just starting out, or someone who values their cash.
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Posted: 1/3/2012 11:46:56 PM EDT
[#8]
Quoted:
Quoted:
Animal pak Animal stak Muscle milk Amino acids Methyl v Liver fix Cycle support Better body sports pct thank me in two months.He asked for reasonably cheap. Amino acids are gtg...the rest is hardly needed for someone just starting out, or someone who values their cash. Yeah, I know, I just posted what I have taken in the past that works wonders. |
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Posted: 1/4/2012 2:46:46 AM EDT
[#9]
Quoted:
Quoted:
http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2 I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. Jesus, that's an expensive multivitamin... OP- listen to Texas Sig... How else can you make your urine more valuable? |
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Posted: 1/4/2012 5:16:09 AM EDT
[#10]
Quoted:
Any advice on creatine? The wild berry flavor tastes exactly like Kool-Aid, and you can't go wrong with ON quality. 
Other than that, you could add the ON 100% Whey for pre and post workout. You don't need anything else for supplements at this point. Keep your diet simple and clean, stick to the basic compound lifts and get plenty of sleep. |
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Posted: 1/4/2012 5:20:24 AM EDT
[#11]
Quoted: Quoted: Any advice on creatine? The wild berry flavor tastes exactly like Kool-Aid, and you can't go wrong with ON quality. http://www.optimumnutrition.com/products/images/CGT-10.jpg Other than that, you could add the ON 100% Whey for pre and post workout. You don't need anything else for supplements at this point. Keep your diet simple and clean, stick to the basic compound lifts and get plenty of sleep. This is the best adbvice if you are just looking to tone. Get a good multi vitemin, lots of rest and a good routine 4 or 5 days a week and in a couple months you will see a big difference |
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Posted: 1/4/2012 7:04:23 AM EDT
[#12]
Quoted: Quoted: Quoted: Animal pak Animal stak Muscle milk Amino acids Methyl v Liver fix Cycle support Better body sports pct thank me in two months.He asked for reasonably cheap. Amino acids are gtg...the rest is hardly needed for someone just starting out, or someone who values their cash. Yeah, I know, I just posted what I have taken in the past that works wonders. Not only is all that stuff expensive, but they all make some pretty wild claims, and you have multiple supps up there that make the SAME claims...why double stack them? Animal Pak is nothing but a very expensive multi+ BCAAs.
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Posted: 1/4/2012 7:05:17 AM EDT
[#13]
Quoted: Quoted: Quoted: http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2 I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. Jesus, that's an expensive multivitamin... OP- listen to Texas Sig... How else can you make your urine more valuable? I suppose you could sell it in fancy packaging with outlandish claims.... |
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Posted: 1/4/2012 7:22:01 AM EDT
[#14]
Quoted:
Quoted:
Quoted:
Quoted:
http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2 I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. Jesus, that's an expensive multivitamin... OP- listen to Texas Sig... How else can you make your urine more valuable? I suppose you could sell it in fancy packaging with outlandish claims.... Isn't Melaleuca a scam like Amway, MLM, etc? Not that I personally care since it's ridiculously expensive anyway... |
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Posted: 1/4/2012 8:10:46 AM EDT
[#15]
Quoted: Quoted: Quoted: Quoted: Quoted: http://www.melaleuca.com/ProductStore/ProductCategory.aspx?id=2 I started taking the Vita 6 pack a few months ago and fell much better. I am going on 42 and started working out six months ago, but not looking to get big. Jesus, that's an expensive multivitamin... OP- listen to Texas Sig... How else can you make your urine more valuable? I suppose you could sell it in fancy packaging with outlandish claims.... Isn't Melaleuca a scam like Amway, MLM, etc? Not that I personally care since it's ridiculously expensive anyway... After a little searching it appears to be a pyramid scheme like Amway yes.... That doesn't mean their products are bad, but when you look at a website like the one above with tons of claims and a really expensive product is screams "RUN!" to me. You'd probably get more health benefits from the exercise you'd get from running away from them anyways. |
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Posted: 1/4/2012 8:22:21 AM EDT
[#16]
Hint: you don't need to take anything now that requires liver support or post cycle recovery unless it is prescribed by a doctor. Depending on your goals, look at creatine, protein, and aminos for muscle/strength building and recovery. A good multivitamin and fish oil are recommended in general, as well.
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Posted: 1/4/2012 9:24:01 AM EDT
[#17]
Eat meat and do starting strength or strong lifts. If your not squatting your wasting your time.
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Posted: 1/4/2012 9:26:30 AM EDT
[#18]
^
Squat, dead, bench. |
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Posted: 1/4/2012 6:23:45 PM EDT
[#19]
Good fuck working out sucks when you havent been doing it
Thanks for the advice guys - I just did a few reps to get going, get my muscles used to this shit. Plan on hitting it hard(er) next week. I'll probably try to establish a routine and do it for at least a week before I get into supplements. |
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Posted: 1/4/2012 6:51:15 PM EDT
[#20]
What's your workout looking like?
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Posted: 1/4/2012 7:02:18 PM EDT
[#21]
Bicep curls
Tricep kickbacks shrugs Chest flys Bench press Pushups So far...just doing reps of 10. Plan to work in squats, and some type of core exercise, along with pullups. Still need to grab a few things... |
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Posted: 1/4/2012 7:08:55 PM EDT
[#22]
If you are just starting out you don't need a lot of shit because it won't do you much good.
Get a good EFA, multi vitamin, BCAAs, and protein. Other than that you won't need the preworkout and other shit for a whiel. |
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Posted: 1/4/2012 7:15:44 PM EDT
[#23]
You should hook up with AZ-AR15. He'll get you on the right path.
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Posted: 1/5/2012 7:00:21 AM EDT
[#24]
Quoted:
Bicep curls Tricep kickbacks shrugs Chest flys Bench press Pushups So far...just doing reps of 10. Plan to work in squats, and some type of core exercise, along with pullups. Still need to grab a few things... Stop doing that shit and look into starting strength. I wasted the better part of a year doing a similar routine. Do the BIG compound lifts. Squats, deads,bench,press,pullups,rows etc. If your read a new fancy routine in FLEX forget everything they said. Get strong man 
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Posted: 1/5/2012 7:07:05 AM EDT
[#25]
Quoted: Quoted: Bicep curls Tricep kickbacks shrugs Chest flys Bench press Pushups So far...just doing reps of 10. Plan to work in squats, and some type of core exercise, along with pullups. Still need to grab a few things... Stop doing that shit and look into starting strength. I wasted the better part of a year doing a similar routine. Do the BIG compound lifts. Squats, deads,bench,press,pullups,rows etc. If your read a new fancy routine in FLEX forget everything they said. Get strong man I think it was mentioned once before in this thread It never ceases to amaze me, we get guys in here that want help and unless they have very sport specific goals they get told to bench, squat, and deadlift, accessory lifts and cardio...3 days later they come back and ask us to critique their workout filled with bicep curls and tricep kickbacks....lol... Oh well OP- listen to Gunguy here...drop all that shit and hit the big compound lifts. AT SOME POINT doing curls and flys and such MAY be in line with your goals. But right now you need the big lifts, + accessory lifts (stiff leg DL, split squats, back extensions, GH raises, pullups etc...)
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Posted: 1/5/2012 7:33:12 AM EDT
[#26]
Nate- if it seems like we're starting to pile on you, maybe it's because we are.
One of the things that a lot of people get caught up with when getting into working out is doing the piddly shit (accessory/assistance work) as their primary work when the big lifts (as mentioned) are really what make you strong. Don't get us wrong, accessory work is important, but it is just that- accessory work.
Check out the stuff that this guy writes- and really take the time to understand it. Several of us in here follow his program and philosophies, and it will pay off. There isn't necessarily anything brand new or ground breaking in any of it, but for me it is very grounding and helps me to stay focused on what is important. Hope this helps! Oh, and like the man said- "Fads come and go, but the barbell remains the same. Respect it accordingly." |
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Posted: 1/5/2012 7:33:16 AM EDT
[#27]
Quoted:
It never ceases to amaze me, we get guys in here that want help and unless they have very sport specific goals they get told to bench, squat, and deadlift, accessory lifts and cardio...3 days later they come back and ask us to critique their workout filled with bicep curls and tricep kickbacks....lol... It's really not that different that folks who are running single digit miles per week and want to improve their PRT/PFA run or 5K times asking what exercises they should do... |
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Posted: 1/5/2012 7:35:23 AM EDT
[#28]
Not at all. You want to run better- then run more or faster. You want to get stronger- lift bigger weights.
It's all in the "how". I think a lot of people stress about the minutiae, or think there's a one shot miracle out there when there just isn't. ETA: And product/gym/program marketing doesn't help at all. |
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Posted: 1/5/2012 7:51:17 AM EDT
[#29]
Quoted: Quoted: It never ceases to amaze me, we get guys in here that want help and unless they have very sport specific goals they get told to bench, squat, and deadlift, accessory lifts and cardio...3 days later they come back and ask us to critique their workout filled with bicep curls and tricep kickbacks....lol... It's really not that different that folks who are running single digit miles per week and want to improve their PRT/PFA run or 5K times asking what exercises they should do... Exactly...."I want a sub 6 min mile, but I can't run more than 5 miles a week...what should I do"  |
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Posted: 1/5/2012 7:57:57 AM EDT
[#30]
Quoted: Nate- if it seems like we're starting to pile on you, maybe it's because we are. It's only because we care though Seriously, we just hate to see people waste their time, we want you get the best results possible- that's why we're blunt in our advice and critique...not to try to belittle you or make you feel stupid. Hell, I think WE ALL wasted our time in the gym at some point in our lives, we're just trying to shorten that time for you. |
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Posted: 1/5/2012 8:05:16 AM EDT
[#31]
Quoted:
Quoted:
Nate- if it seems like we're starting to pile on you, maybe it's because we are.
It's only because we care though
Seriously, we just hate to see people waste their time, we want you get the best results possible- that's why we're blunt in our advice and critique...not to try to belittle you or make you feel stupid. Hell, I think WE ALL wasted our time in the gym at some point in our lives, we're just trying to shorten that time for you. Very true- I wish I had the focus a year ago that I have now. I fucked off the better part of six to nine months with silly bull shit work when I should have been under a barbell getting stronger. Don't be like me, Nate, there's still time for you.
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Posted: 1/5/2012 8:06:34 AM EDT
[#32]
Nope, pile it on guys - that's why I posted here, I have no idea what I'm doing.
If I'm fucking up, tell me. So, I pretty much need to join a gym, or get more shit, correct? I guess my little dumbbells aren't going to cut it. |
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Posted: 1/5/2012 8:12:41 AM EDT
[#33]
Quoted: Nope, pile it on guys - that's why I posted here, I have no idea what I'm doing. If I'm fucking up, tell me. So, I pretty much need to join a gym, or get more shit, correct? I guess my little dumbbells aren't going to cut it. You can get an ok workout with dumbells, but if your serious: 1. Join a good gym (sometimes the best ones will be little hole in the wall dungeon type gyms; they let you do the good stuff) 2. Invest in your own weights. You can find some killer deals on craigs list. So my very basic advice would be to follow something like starting strength. In a nutshell you'll be squatting, deadlifting and benching a lot with some accessory lifts. Aside from that, do some cardio as you're looking for well rounded fitness. Row, run, bike, Crossfit, circuit courses etc... |
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Posted: 1/5/2012 8:15:43 AM EDT
[#34]
^
If I could have a bench, squat rack, a few good bars, and about 1000lbs in plates at my house then I would, but for now it's a commercial gym for me. I go late and pretty sure I scare some of the elliptical riders and treadmill hanger ons at least a few nights a week.
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Posted: 1/5/2012 8:18:52 AM EDT
[#35]
i avoid the supplements for the first few weeks i work out and concentrate alot on cardio and high reps and lower weight. this helps me get rid of the little bit of fat on my belly and tones me up quickly.
then once i wanna start gaining some mass I start drinking protein shakes and lifting heavier weights with lowers reps. the whey protein is better, and i'll mix in a little creatine and some glutamine in there , I don't use much of the creatine though, It does bulk you up but it makes your muscles looks sorta blocky and shapless in my experience. the whey protein will help your body build the muscle naturally and the glutamine should help a bit with muscle anabolism which is a problem i have when i lean out and continue to work out and push myself hard. |
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Posted: 1/5/2012 8:22:33 AM EDT
[#36]
You have a probelm being anabolic? Wish I had that problem.
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Posted: 1/5/2012 8:35:04 AM EDT
[#37]
Quoted:
You have a probelm being anabolic? Wish I had that problem. yeah i'm a pretty skinny guy @ 5'10" and 160lbs . even when i've taken a year off from working out like now i've only got minor fat around my lower two abs and a hint of some love handles. I do stay pretty active and don't really eat huge meals though. When i hit the gym i try to push myself pretty hard, i'll drop the excess fat real quick and build muscle fairly quickly but i plateau out rather fast as well, at that point if i don't start to use the glutimate i just hover around a weight/mass and can't gain anything no matter what i do. pissed me off a lot until i finally figured out my body was just eating the muscle and that I need to make sure and up my caloric intake as well as take the supplements in order to make it past that plateau. |
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Posted: 1/5/2012 8:58:47 AM EDT
[#38]
I think the term you are looking for is "catabolism", which is the opposite of "anabolism".
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Posted: 1/5/2012 9:15:28 AM EDT
[#39]
Quoted:
I think the term you are looking for is "catabolism", which is the opposite of "anabolism". you may be right. i get them mixed up and the quote below always kinda confuses me . one way or the other... if i push too hard without taking the supplement and eating properly my body will eat it's own muscle. "Many of these catabolic hormones express an anti-catabolic effect in muscle tissue. One study found that the administration of epinephrine (adrenaline) had an anti-proteolytic effect, and in fact suppressed catabolism rather than promoted it.[2] Another study found that catecholamines in general (i.e. noradrenaline/norepinephrine and adrenaline/epinephrine) greatly decreased the rate of muscle catabolism.[3]" |
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Posted: 1/5/2012 9:23:39 AM EDT
[#40]
I can almost guarantee your body isn't eating the muscle- unless you aren't literally eating enough. It takes a fair amount for your body to literally eat (metabolize) your muscle tissues in the short term, BUT your tissue will change shape/volume, lose strength, and generally adapt your current condition. That said, if you overwork your system and don't rest/eat/recover properly, you will not rebuild stronger than before, which is the whole point.
Most supplements are BS- if you are having an issue with recovery and catabolism, eat more or add more protein in the form of shakes, bars, etc. Aminos are generally good, but aren't really the cure all that manufacturers push them as. |
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Posted: 1/5/2012 9:26:33 AM EDT
[#41]
From dictionary.com, btw-
ca·tab·o·lism /kəˈtæbəˌlɪzəm/ Show Spelled[kuh-tab-uh-liz-uhm] Show IPA
noun Biology, Physiology . destructive metabolism; the breaking down in living organisms of more complex substances into simpler ones, with the release of energy ( opposed to anabolism). a·nab·o·lism /əˈnæbəˌlɪzəm/ Show Spelled[uh-nab-uh-liz-uhm] Show IPA
noun Biology, Physiology . constructive metabolism; the synthesis in living organisms of more complex substances from simpler ones ( opposed to catabolism). |
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Posted: 1/5/2012 9:49:52 AM EDT
[#42]
Quoted:
.... I need to make sure and up my caloric intake as well as take the supplements in order to make it past that plateau. you're right, I probably wasn't eating enough often times as I'm busy with work and fit in my work outs whenever I could. I mentioned upping my caloric intake here as part of it because I think that was a large part of me having trouble gaining muscle mass as well. by supplements i mean a protien shake with a bit of the glutimate and tiny bit of creatine thrown in. And i'm not saying they were the cure to me not gaining mass...but i think they helped by at least giving me some protein for rebuilding and more calories for my work out. |
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Posted: 1/5/2012 10:01:42 AM EDT
[#43]
That for sure. I was just saying that a lot of supplements, while they might have measurable effects if one was to either work out like mad or actually be in a professional training program (complete with medical oversight/guidance), are not going to have a large effect on recovery, mass building, etc. A lot of them are a solution looking for a problem.
That said, I am a huge fan of protein supplementation, a daily vitamin and fish oil, and a bit of creatine a time or three a day. As to your analysis of diet/caloric uptake, you are right. If you expect to get big, you need to train big, eat big (but smart), and sleep big. You can bet that Arnold didn't get hooge from garden salads and riding a stationary bike. At least not exclusively.
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Posted: 1/5/2012 10:54:58 AM EDT
[#44]
Quoted:
Quoted:
Nope, pile it on guys - that's why I posted here, I have no idea what I'm doing. If I'm fucking up, tell me.
So, I pretty much need to join a gym, or get more shit, correct? I guess my little dumbbells aren't going to cut it. You can get an ok workout with dumbells, but if your serious: 1. Join a good gym (sometimes the best ones will be little hole in the wall dungeon type gyms; they let you do the good stuff) 2. Invest in your own weights. You can find some killer deals on craigs list. So my very basic advice would be to follow something like starting strength. In a nutshell you'll be squatting, deadlifting and benching a lot with some accessory lifts. Aside from that, do some cardio as you're looking for well rounded fitness. Row, run, bike, Crossfit, circuit courses etc... I'll just add that doing something is better than doing nothing. Don't let the perfect be the enemy of the good. Start training with what you have and keep an eye out for ways to get access to more appropriate gear/facilities. |
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Posted: 1/5/2012 10:55:03 AM EDT
[#45]
Quoted:
Quoted:
Quoted:
Bicep curls Tricep kickbacks shrugs Chest flys Bench press Pushups So far...just doing reps of 10. Plan to work in squats, and some type of core exercise, along with pullups. Still need to grab a few things... Stop doing that shit and look into starting strength. I wasted the better part of a year doing a similar routine. Do the BIG compound lifts. Squats, deads,bench,press,pullups,rows etc. If your read a new fancy routine in FLEX forget everything they said. Get strong man
I think it was mentioned once before in this thread It never ceases to amaze me, we get guys in here that want help and unless they have very sport specific goals they get told to bench, squat, and deadlift, accessory lifts and cardio...3 days later they come back and ask us to critique their workout filled with bicep curls and tricep kickbacks....lol... Oh well OP- listen to Gunguy here...drop all that shit and hit the big compound lifts. AT SOME POINT doing curls and flys and such MAY be in line with your goals. But right now you need the big lifts, + accessory lifts (stiff leg DL, split squats, back extensions, GH raises, pullups etc...) OP do starting strength! Third times the charm!
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Posted: 1/5/2012 12:12:13 PM EDT
[#46]
Quoted: Quoted: Quoted: Nope, pile it on guys - that's why I posted here, I have no idea what I'm doing. If I'm fucking up, tell me. So, I pretty much need to join a gym, or get more shit, correct? I guess my little dumbbells aren't going to cut it. You can get an ok workout with dumbells, but if your serious: 1. Join a good gym (sometimes the best ones will be little hole in the wall dungeon type gyms; they let you do the good stuff) 2. Invest in your own weights. You can find some killer deals on craigs list. So my very basic advice would be to follow something like starting strength. In a nutshell you'll be squatting, deadlifting and benching a lot with some accessory lifts. Aside from that, do some cardio as you're looking for well rounded fitness. Row, run, bike, Crossfit, circuit courses etc... I'll just add that doing something is better than doing nothing. Don't let the perfect be the enemy of the good. Start training with what you have and keep an eye out for ways to get access to more appropriate gear/facilities. Great point, thanks for pointing that out- definitely start now with whatever you have and make improvements from there. |
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Posted: 1/5/2012 12:39:51 PM EDT
[#47]
http://www.aasgaardco.com/store/store.php?crn=199&rn=413&action=show_detail
This book tells you how to squat, bench, dealift, overhead press and powerclean. Their are very few resources out there that are as thourough and all in one as this is when it comes to breaking down the big lifts. That and a video camera to critique yourself and your golden. When I say video camera I don't mean a mirror as an acceptable substitute. There is also a starting strength DVD. I know nothing of it but assume it is a video instruction of the lifts and at $25 is cheap for that kind of DVD. |
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Posted: 1/5/2012 5:52:41 PM EDT
[#48]
Quoted:
http://www.aasgaardco.com/store/store.php?crn=199&rn=413&action=show_detail This book tells you how to squat, bench, dealift, overhead press and powerclean. Their are very few resources out there that are as thourough and all in one as this is when it comes to breaking down the big lifts. That and a video camera to critique yourself and your golden. When I say video camera I don't mean a mirror as an acceptable substitute. There is also a starting strength DVD. I know nothing of it but assume it is a video instruction of the lifts and at $25 is cheap for that kind of DVD. +1000 Even if you don't do the Starting Strenght program its worth buying the boook and DVD just to learn the lifts. |
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