OT gym rats - recommend me a supplement

[lotusdrift]

^he's right.

limit processed and starchy carbs, and start eating a large helping of protein with EVERY meal 5 times a day.


If you are gaining weight with DCP/EGCG, nothing is going to help you turn that around to weight loss other than changes to diet and excercise.

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[Njsurfrgurl]

Originally Posted by smurfwrx

Those are your problems right there. If you want to get serious, start packing your "lunch" everyday with 4-5 little snacks to re-fuel on all throughout the day about 2-3 hours apart. You need to eat 5-6 times a day. Small meals. You metabolism is SLEEPING right now b/c you're only giving your body 2 meals a day so it thinks it has to store all of it as fat b/c it knows it won't be fed again for awhile.

Pasta should be more of a "cheat day" meal. I try to avoid it for the most part. Startchy carbs will put weight all over you. Get some GOOD carbs from vegies and let the only sugars you take in come from natural fruits.

Here's a little sample of what my meals look like in a day to give you some idea.

5am: 1/2 bagel or 1 whole egg and 2 whites (pre a.m. w.o.)
7:30am: 1/2 bagel + banana (post a.m. w.o.)
9:30am: grapes or strawberries and protein shake
11:30am: turkey or chicken salad sandwich on wheat (or just the meat) + low fat string cheese
1:30pm: carrots or celery + nuts (almonds/peanuts)
3:30pm: protein shake
DINNER: lean meat (chicken or fish) and beans + salad or broccolli

* Eat clean. Try to eat LOTS of natural foods like meats, veggies, beans, and fruits. Make a big list of foods from these groups that you like and stock up. Pack your lunch full of stuff to eat throughout the day and try to take in around 1 gal. of water per day.

* Mix up your w.o.'s. You need to do about 30-45 min. of cardio AT LEAST 3 times per week if you want to get serious. mix in some light-weight lifting to tone up and fight fat. I'm sure you, like most girls, don't want to get "buff" but just "toned" so keep the weight light and the reps HIGH. Lots of reps. Think in the neighborhood of 3 sets of 20-25 reps per set. If you can't complete it, probably best to bump down in weight a bit.

* If you don't lose weight this way, you either are genetically doomed (probably not the case) or you simply aren't trying. Your body will adapt to the changes pretty rapidly so set a small goal first. Say, 4-6 weeks. Work your ass off during that time and see what it gets you. If you work hard, you'll be hooked and will be able to motivate yourself.

Good luck to you.

I've tried this regime before...in college for soccer. I just can't physically put away that much food. I know they are small but by the time i get to the 3rd or 4th meal i'm stuffed. Let alone i'm allergic to nuts and red meat. My daily regime is usually an orange in the am,lunch a sandwich, then a 2-3 hr workout after work (cant do the am workout since i work so early) then dinner.
I contribute this big gain from the jump to a 9 to 5 job since i sit on my butt all day...coming from a job that i was basically walking around a store all day. So i'm not burning as many calories as i use to.
I'll try the small meals regime again and see if that does the trick.

[smurfwrx]

Originally Posted by Njsurfrgurl

I've tried this regime before...in college for soccer. I just can't physically put away that much food. I know they are small but by the time i get to the 3rd or 4th meal i'm stuffed. Let alone i'm allergic to nuts and red meat. My daily regime is usually an orange in the am,lunch a sandwich, then a 2-3 hr workout after work (cant do the am workout since i work so early) then dinner.
I contribute this big gain from the jump to a 9 to 5 job since i sit on my butt all day...coming from a job that i was basically walking around a store all day. So i'm not burning as many calories as i use to.
I'll try the small meals regime again and see if that does the trick.

It WILL. I know it's a lot of food to put away but your body will get used to it. Just keep them exceptionally small in the beginning so you don't feel like you are gorging yourself.

What are you doing in your 2-3 hour workout? That's a good long time. What kind of cardio / how long?

[Njsurfrgurl]

Originally Posted by smurfwrx

It WILL. I know it's a lot of food to put away but your body will get used to it. Just keep them exceptionally small in the beginning so you don't feel like you are gorging yourself.

What are you doing in your 2-3 hour workout? That's a good long time. What kind of cardio / how long?

Well i'm a soccer player so i need the endurance...usually treadmill or elliptical for an hour /hour and half (i'm also preparing for the physical test for the police dept so it varies with long runs and sprints) then usually a circuit of legs and arm (varying days of course). Half hour of core (abs and other exercises on the bosu ball).

[smurfwrx]

Sounds like you know what you need to be doing in the gym. Get a little more lifting in there. Lifting takes A LOT of energy (calories) and is probably your missing ingredient.

As long as you feel you aren't slacking and you are keeping the intensity up, I'd say the only thing you need to focus on is the eating portion of the equation. Your body is trying like hell to store fat no matter how hard you've been working in the gym. Your body just does not trust you to feed it what it needs. Train it.

[lotusdrift]

Originally Posted by Njsurfrgurl

I've tried this regime before...in college for soccer. I just can't physically put away that much food. I know they are small but by the time i get to the 3rd or 4th meal i'm stuffed. Let alone i'm allergic to nuts and red meat. My daily regime is usually an orange in the am,lunch a sandwich, then a 2-3 hr workout after work (cant do the am workout since i work so early) then dinner.
I contribute this big gain from the jump to a 9 to 5 job since i sit on my butt all day...coming from a job that i was basically walking around a store all day. So i'm not burning as many calories as i use to.
I'll try the small meals regime again and see if that does the trick.

Think of chicken and tuna as a fat loss supplement, and start getting 20-30g of protein every 3 hours with some greens. Shakes help too.


don't worry about when you workout.

consider picking up a nutrition book. I always recommend berardi's precision nutrition, but no one listens to me, so just find something better than 2 crappy meals a day

[Njsurfrgurl]

thanks for the help guys

[bignels]

Question:

Do you guys take RPM on your off days?

[steveRS]

nevermind

[calicruz]

Originally Posted by bignels

Question:

Do you guys take RPM on your off days?

I personally do, but I typically only take 3 pills instead of 4. I'm not sure if this is needed, but I figured I'd go with that routine.

Since we're talking RPM, I must say that I'm really starting to believe in it. I started taking cre-02 + RPM a few weeks ago, and although I was initially happy with it, I didn't get the extreme focus and drive that everyone raves about. Fortunately, that seems to have changed in the past week or so. The intensity of my workouts has gone WAY up. Just put in an order for a 2nd bottle, so it will be interesting to see how things go.

[poison]

Wirelessly posted (Mozilla/5.0 (Linux; U; Android 1.0; en-us; dream) AppleWebKit/525.10+ (KHTML, like Gecko) Version/3.0.4 Mobile Safari/523.12.2)

try 5 rpm.

[poison]

Wirelessly posted (Mozilla/5.0 (Linux; U; Android 1.0; en-us; dream) AppleWebKit/525.10+ (KHTML, like Gecko) Version/3.0.4 Mobile Safari/523.12.2)

try 5 rpm.

[poison]

Wirelessly posted (Mozilla/5.0 (Linux; U; Android 1.0; en-us; dream) AppleWebKit/525.10+ (KHTML, like Gecko) Version/3.0.4 Mobile Safari/523.12.2)

try 5 rpm.

[SCGT]

Three times?

[trustSTI]

Mega-energy.

[smurfwrx]

Originally Posted by trustSTI

Mega-energy.

A "tri-fecta" even!

I ordered some last night. Looking forward to seeing what the fuss is about.

[trustSTI]

You wont be disappointed. I take 4 caps on lift days only, and the energy boost i get from it is SOLID. Im really tolerant to stims as well, for most products it takes increased dosage for me to get any effects. 4 rpm caps is the recommended dosage for my weight... right now.

Im thinking about trying 5 caps on my next squat day.

[BacDoc]

I got the shakes from reading the last 7 posts.

[White_Rex]

Alright, need some advince. Starting working out again about 3 months ago and have a protein powder but was thinking of adding some creatine now. I use PhD Whey protein, what would be a good creatine to use? I will not be able to use it when I am offshore, but at least when I am onshore I can. Any other supplement that might be useful I may consider.

I have a really high metabolism as it is, so I do not need any kind of fat burners, just looking for adding some weight.

[trustSTI]

A good multi-vitamin, any brand creatine-monohydrate & whey protein. Eat lots of 'good' food, drink 1+ gallons of water daily and your set.

[smurfwrx]

Originally Posted by trustSTI

A good multi-vitamin, any brand creatine-monohydrate & whey protein. Eat lots of 'good' food, drink 1+ gallons of water daily and your set.

that is literally a recipe for success right there.

Like he said, any creatine mono is good but 2 "favorites" if you will, are Cre-02 (haven't tried it yet but it's supposed to be great) and Primaforce - Creaform

[poison]

Originally Posted by SCGT

Three times?

Yeah, try 5 RPM, three times, for full effect.

Damn phone.

[bignels]

Originally Posted by poison

Yeah, try 5 RPM, three times, for full effect.

Damn phone.

5 RPM for breakfast, lunch, and dinner!

[White_Rex]

Originally Posted by smurfwrx

that is literally a recipe for success right there.

Like he said, any creatine mono is good but 2 "favorites" if you will, are Cre-02 (haven't tried it yet but it's supposed to be great) and Primaforce - Creaform

Thanks to both of you for your replies. Just one additional question, define a "good" multi-vitamin. Any off the shelf stuff be good enough?

I will look for one of the creatine's.

Cheers.

[smurfwrx]

Is GNC fish oil as good as any? Does it really matter?