Physical & Mental health

[SinineUltra 1,170]

At my uni they are doing research on a variety of supplements, (creatine, anti-oxidants or nitrate) the easiest exercise protocol was the nitrate one so i volunteered for that one!

got 2 take 2 gel packs a day from monday - wednesday, then just one 1 hour before i do the exercise protocol on thursday. It really is horrific. They sell beetroot shots which gives you more nitrate, tastes bad, but it goes down easier. this gel is just really hard to swallow fast.

Nitrate dilates your blood vessels more, so in theory, when you exercise more blood goes there and therefore more oxygen is available to the muscle - helps endurance athletes mostly, i think it can also help in intermittent stuff as it helps with the brief recovery. it also attempts creating world war three at your ass. I've done smelly farts before, but not consistently like this. ever since about 7pm yesterday every fart i have done has been a nightmare. every single one. id say im parping at least once every half an hour. in its peak im guffing once every 5 minutes.

It is funny and i can literally run up to a mate, drop it and run. and i do enjoy that aspect of it. but then theres times when im sat in a lecture and my belly is making all sorts of noises because im holding it all in. Also ive had to open a window in my house because it literally smells like the sewers in here.

Welldone to metsaj for donating blood. Im yet to do it. scares me! but i think i will eventually get round to doing it.

Oh that urine story you told, that reminds me. Last year we did a little study involving urine. so we all walked in and were given lots of different dirnks. at the end of hte session we all pissed in a cup and measured out hydration on those urine charts. One guy had bright blue wee. ive forgotten the name of it, but for a joke they had a bottle which had this stuff in that just makes your wee go bright blue. he was a bit scared till he realised they'd just given him a dodgy drink.

What do you study? I like how practical and interesting your lessons are. I just started biochemistry course and it will last for 1,5 years, super eager to learn more about different substances etc. In the first lecture, the lecturer told us that women breathe out gasoline - hinting at the long carbonhydrogen chains. Other than that, the most practical thing we've done is different lab experiments and first aid. Soon we get to go practice in a hospital for 6h.

[MetsajCFC 1,255]

that 1700 is about right. maybe even lower.

Ive never heard of this zig zag method. i dont know wether its one of those websites trying to sell you something, or if is a tip someone has managed to have success with but at the end ofh te day, if you consume less than you spend in terms of kcal, then youre going to lose weight.

The most common problem is mis counting calories. and its not your fault, sometimes oyu just forget, or sometimes the packet lies (which is scarily quite common!). You seem to have been doing really well on this so just try and keep it up. maybe increase the frequency of your exercise now, maybe even drop another 100kcal to 1600 a day instead (that seems quite low though).

Be sure you havent started to change eating habbits. like eating before bed. i know you can get groggy when only having 1700 kcal and it may be tempting to satisfy your hunger before you sleep. but you really wnat to avoid eating late in the evenings.

My advice would be, to think back to when you were losing your weight a few weeks ago, and try and identify anythign you are doing differently now that may be slowing down the process.

but my advice would be to pick up an extra session of exercise if you can. it will really help.

dont let this stumble scare you though, it could be down to something simple and irrelevant like water retention. or the environment you are in (if its hot or cold) or the time of day that you've been weighing yourself.

I couldn't give better advise, well done there dumps. One thing to also consider is that there's difference between calories and calories. In a sense that you've got to eat nutritious food that actually fuel your body not just add up numbers in a calculator. Keep in mind we're all different, everything's individual so calculators aren't taking that into account..

[dumps 284]

What do you study? I like how practical and interesting your lessons are. I just started biochemistry course and it will last for 1,5 years, super eager to learn more about different substances etc. In the first lecture, the lecturer told us that women breathe out gasoline - hinting at the long carbonhydrogen chains. Other than that, the most practical thing we've done is different lab experiments and first aid. Soon we get to go practice in a hospital for 6h.

man tough course! I study Sport, Exercise and Health science. its a 3 year degree and im very nearly finished. just got 1 exam and a few bits of work to hand in then im done! ive had to do a couple of modules on biochemistry, not in as much detail as you probably will, but its really interesting and hard!

In terms of practicals, this course has been really good. although most of your time is spent sat in a lecture theatre being told about sutff, we get to do a lot of lab stuff, testing people, seeing how hte body reacts to different types of exercise, seeing what different supplements do. its pretty cool and if you are a subject you get to see your own fitness. sticking am ask on your face and recording all the O2 and CO2 to see how well you use oxygen and how well you use it an stuff. its pretty cool. getting to take blood samples is pretty cool as wll then whacking it in a machine to get readings of certain substances in the blood. its pretty cool and im sure you'll do stuff like that, especially wiht the blood. the time in the hospital will be cool as well.

I also got taught by a guy that worked at CFC. he worked with all the players under ancelotti and designed drills for them. as well as testing them. ive been trying for the last couple of months to get that off him so i can stick it on here, the frank lampard stuff is really quite amazing. but iven ot had any luck. yet! im guessing he's not allowed to give it out, but i will get it!

[SinineUltra 1,170]

man tough course! I study Sport, Exercise and Health science. its a 3 year degree and im very nearly finished. just got 1 exam and a few bits of work to hand in then im done! ive had to do a couple of modules on biochemistry, not in as much detail as you probably will, but its really interesting and hard!

In terms of practicals, this course has been really good. although most of your time is spent sat in a lecture theatre being told about sutff, we get to do a lot of lab stuff, testing people, seeing how hte body reacts to different types of exercise, seeing what different supplements do. its pretty cool and if you are a subject you get to see your own fitness. sticking am ask on your face and recording all the O2 and CO2 to see how well you use oxygen and how well you use it an stuff. its pretty cool. getting to take blood samples is pretty cool as wll then whacking it in a machine to get readings of certain substances in the blood. its pretty cool and im sure you'll do stuff like that, especially wiht the blood. the time in the hospital will be cool as well.

I also got taught by a guy that worked at CFC. he worked with all the players under ancelotti and designed drills for them. as well as testing them. ive been trying for the last couple of months to get that off him so i can stick it on here, the frank lampard stuff is really quite amazing. but iven ot had any luck. yet! im guessing he's not allowed to give it out, but i will get it!

That's right, in England you have loads of world class trainers/experts with impressive backgrounds, let alone past experience of working with CFC superstars. At the moment, the most interesting way to go is sport's medicine. I guess it comes - just like for you? - due to doing different sports and exercises and it has become not an obsession but more of a topic where you have dedicated yourself more into. Only thing I can remember from blood tests is that my hgb level was 166-171 g/L. I guess it's ok as I've not been able to do regular cardio for months now. In the summer will definitely try out the HIIT stuff you posted - I have even located a steep hill where you can run up and down. Never actually wore a CO2 mask, need to book a load-test ( don't know how to say it in English) to check those rates, body fat, heart alongside the usual height/weight mambojambo.

I checked the CV of Chelsea's head doctor. Fucking hell, it is mighty impressive. http://www.chelseafc.com/chelsea-article/article/2393769/title/paco-biosca----medical-director

[dumps 284]

Today is going to be the first day of my bulking up period! Im about 5ft 7 at the moment weighing in at 63-64kg (around 10 stone). The last time i bulked up like this i got a fat belly because i loved the cheese! I used to weigh 58kgs, put on around 5kg in a period of about 3 months and since then i have just been maintaining that. and during that maintenance i gradually put on 1kg (over a long period of time, about a year i think) whilst i improved my CV. I currently do 3 weight sessions a week which i shall now increase to five which i shall do for about 2 weeks before organising some 2 a day workouts to add in some fat burn sessions as well as extra resistance. I wont be taking any supplements or anything, im in no rush to gain this weight - im looking to weigh ~68kg by the end of the summer, so thats 4 months.

I'll try update this at the end of each week to let you now how im doing. im going to take photos as well for a start and finish so i can see my improvements like others suggested. and hopefully my girlfriend will appreciate how buff ill look!

[Guest FullEnglishBreakfast]

@dumps, 5'7ft at the moment? I don't think you are going to add many more inches at 22...

[dumps 284]

@dumps, 5'7ft at the moment? I don't think you are going to add many more inches at 22...

but what if i do all my stretches? will I be 6ft then? I'll even do the shoulder stretches!!!!

[SinineUltra 1,170]

Back from the gym, chest & tricep day:

Warm up: 2min on ergometer/push ups to get some blood circulating.

Bench press: 1x10 50kg; 1x10 80kg; 2x 6-8 90kg

Incline bench press: 4x8-10 60kg

Body weight dips: 4x12

Cable tricep pulldowns: 3x10 50kgs

Machine chest flies aka bitch flies: 4x 10 50kgs with 4x8 diamond pushups as superset

Tried the smith machines bench press, put on the max 120kgs and it was piss easy, felt like 70kgs barbell bench press. Conclusion: stay away from machines unless you do isolation exercises. Plus it has very limited option to choose your grip's width so I felt that my triceps did most of the work rather than pectorial muscles.

Best of luck!

[Backstreet09 499]

I'm like 6'1 and has only 58 kg weight. Lol . I really want to put some fat on meself. Any suggestions would be really appreciated , thanks and I'm too lazy to lift ^__^

[dumps 284]

Back from the gym, chest & tricep day:

Warm up: 2min on ergometer/push ups to get some blood circulating.

Bench press: 1x10 50kg; 1x10 80kg; 2x 6-8 90kg

Incline bench press: 4x8-10 60kg

Body weight dips: 4x12

Cable tricep pulldowns: 3x10 50kgs

Machine chest flies aka bitch flies: 4x 10 50kgs with 4x8 diamond pushups as superset

Tried the smith machines bench press, put on the max 120kgs and it was piss easy, felt like 70kgs barbell bench press. Conclusion: stay away from machines unless you do isolation exercises. Plus it has very limited option to choose your grip's width so I felt that my triceps did most of the work rather than pectorial muscles.

Best of luck!

nice. did my back bis traps and abs yesterday, aching like a bitch this morning. Im doing my chest shoulders and tris today, this will be my routine:

Bench 2x10 at 80kg and 1x6-8 at 90kg.

Shoulder press (machine - dodgy shoulder) - 3x8 at 55/60kg

dumbell press, 27.5kg in each had: 2x10. Then 1x8 of 30kg in each hand.

3 sets of 10kg lat raises may do some front raises as well - depends on time and how well i feel my anterior has been worked (will be 3x10 of 10kg if i do)

Then cable pull downs 2x10 70kg (weight is a lie, its a cable, makes it nice and easy!) 1x10 eccentric contractions on each arm.

then go home, go to work, wake up feel the ache and play football with it. BEAUTY!

I'm

like 6'1 and has only 58 kg weight. Lol . I really want to put some fat

on meself. Any suggestions would be really appreciated , thanks and I'm

too lazy to lift ^__^

naaaaaaaahhhhh bro. dont put on fat. once you put it on its hard to lose! just start lifting rocks! lifitng yourself! 58kg for someone over 6ft is crazy low. just start eating a bit more - im guessing youre just a teenager going through a bit of a spurt. How old are you?

[Backstreet09 499]

naaaaaaaahhhhh bro. dont put on fat. once you put it on its hard to lose! just start lifting rocks! lifitng yourself! 58kg for someone over 6ft is crazy low. just start eating a bit more - im guessing youre just a teenager going through a bit of a spurt. How old are you?

I know that, It's terrible. People are like always make fun of me. But I actually eat a lot, I'm always on the feedmemore mode . It is something to do with my brain I guess lol ?and I'm 18 .

[dumps 284]

I know that, It's terrible. People are like always make fun of me. But I actually eat a lot, I'm always on the feedmemore mode . It is something to do with my brain I guess lol ?and I'm 18 .

well being 6 foot you will be wanting to eat lots! when i was about 17ish i was 5ft 7/8 and weighed in my 50kgs, proper scrawny little shit. as soon as i joined the gym and started doing a few weights, my appetite naturally increased and thats how i put on weight. i promise if you start lifting weights you will start eating more and you will gain weight in a healthy way, you'll just naturally crave more substantial foods.

[Backstreet09 499]

well being 6 foot you will be wanting to eat lots! when i was about 17ish i was 5ft 7/8 and weighed in my 50kgs, proper scrawny little shit. as soon as i joined the gym and started doing a few weights, my appetite naturally increased and thats how i put on weight. i promise if you start lifting weights you will start eating more and you will gain weight in a healthy way, you'll just naturally crave more substantial foods.

I'd start lifting some after the finals , it has to be in routine right ?

Thanks for the help mate, I lub you :*

[SinineUltra 1,170]

nice. did my back bis traps and abs yesterday, aching like a bitch this morning. Im doing my chest shoulders and tris today, this will be my routine:

Bench 2x10 at 80kg and 1x6-8 at 90kg.

Shoulder press (machine - dodgy shoulder) - 3x8 at 55/60kg

dumbell press, 27.5kg in each had: 2x10. Then 1x8 of 30kg in each hand.

3 sets of 10kg lat raises may do some front raises as well - depends on time and how well i feel my anterior has been worked (will be 3x10 of 10kg if i do)

Then cable pull downs 2x10 70kg (weight is a lie, its a cable, makes it nice and easy!) 1x10 eccentric contractions on each arm.

then go home, go to work, wake up feel the ache and play football with it. BEAUTY!

You're 5ft7 and weigh like 70 kgs and you press that? Thats very decent mate, whats your max 1x rep? I used ropes as handles for tricep pull downs, it felt way harder and more isolated than with iron handle. I guess it's because you need to stabilize it more and hold a firmer grip around the rope.

[dumps 284]

I'd start lifting some after the finals , it has to be in routine right ?

Thanks for the help mate, I lub you :*

you really need a routine. at the start its more about getting used to it. you'll naturally understand the mechanics of an ache and when you should and shouldnt be working out. anything you do do, just make sure you are doign it right.

even if you start with just some push ups, sit ups and pull ups. if you do join a gym then you will be more likely to become dedicated, but theres no reasons why you cant exercise at home. if you start jogging etc its all good.

The internet is full of wonderful hints and tips. just dont believe everything you read. you wont get buff in 4 weeks if you take some awesome pills...

[MetsajCFC 1,255]

I'm like 6'1 and has only 58 kg weight. Lol . I really want to put some fat on meself. Any suggestions would be really appreciated , thanks and I'm too lazy to lift ^__^

Fix your eating habits. Be sure to have atleast 3 proper meals a day (with nutritional value, not just empty calories). With workout start slow if you haven't done it before. No point wasting money on gym just yet. Try pull ups, push ups, invest in dumbells and get basic knowledge of your goals, abilities and gym (routines, muscle groups, machines vs. free weights etc). The part where you say "I'm too lazy to lift" is where your problem lies, we all started one day but we didn't quit. Nothing is going to change unless YOU make the change. Skipping workouts, meals or training on auto pilot won't get you any results, just waste of money. So start with your attitude and eating habits, start with body weight+dumbell exercises to get your body into a gym condition. Swimming is great aswell. When I wake up I always do 60 straight pushups with good form and up to 20 pull ups.. that's my morning coffee - start with stuff like that and with reps you feel comfortable with. But in your case it's the food, all it is. I'm 6'3 and when I started I was 72 kgs, now I'm 97kgs and my abs, V-line are still well defined. So eat smart and work out smart. One thing I'll say is that if you're not bothered then don't waste money nor your time. It comes down to how much you want it rather than all the excuses of genetics, time, money, "injuries" and all that. Yes or No, simple as that. COMMIT to the cause.

[SinineUltra 1,170]

you really need a routine. at the start its more about getting used to it. you'll naturally understand the mechanics of an ache and when you should and shouldnt be working out. anything you do do, just make sure you are doign it right.

even if you start with just some push ups, sit ups and pull ups. if you do join a gym then you will be more likely to become dedicated, but theres no reasons why you cant exercise at home. if you start jogging etc its all good.

The internet is full of wonderful hints and tips. just dont believe everything you read. you wont get buff in 4 weeks if you take some awesome pills...

Exactly and even anabolic steroids will require you to work as hard in the gym with consistancy. Like @dumps said, there is no magic cure for putting on muscle/loosing fat, only hard work and determination will take you far in life.

[dumps 284]

You're 5ft7 and weigh like 70 kgs and you press that? Thats very decent mate, whats your max 1x rep? I used ropes as handles for tricep pull downs, it felt way harder and more isolated than with iron handle. I guess it's because you need to stabilize it more and hold a firmer grip around the rope.

when i do my pull downs i use a like a flat bar most of the time. if i use a rope i have to drop the weight. I weigh 64kgs, and i bench on a smith machine, so dont get too excited!

I think when you use the rope handles youre hands are more narrow, so youre arm isnt relly straight which is why it might be harder. when i use a flat bar everythign is inline, i personally feel it works my tris way better. the ropes make you use your fore arms a lot more, and you arent in line so youre triceps arent utilised properly - so i think its harder becuase you are using less of your tricep.

[SinineUltra 1,170]

when i do my pull downs i use a like a flat bar most of the time. if i use a rope i have to drop the weight. I weigh 64kgs, and i bench on a smith machine, so dont get too excited!

I think when you use the rope handles youre hands are more narrow, so youre arm isnt relly straight which is why it might be harder. when i use a flat bar everythign is inline, i personally feel it works my tris way better. the ropes make you use your fore arms a lot more, and you arent in line so youre triceps arent utilised properly - so i think its harder becuase you are using less of your tricep.

Ok mate, one second I thought the next time I will hear about you is from news. ''Bench press prodigy unveiled in UK'' I will try your theory out next week, cheers.

[Backstreet09 499]

@Dumps

Really appreciate that mate , I'd start workin on it pretty soon (:

@ MetsajCFC

Omg mate , you really sounds like an Army Sergeant . I'm really a lazy ass lol but I was like playing football the other day and got tired pretty early . I really need to do something for meself or I'll get wasted pretty soon . And that was really inspirational mate , I think i'd just commit for my own survival haha ^__^.

Thank y'all for your help , really appreciate it (: .