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2010-06-24 15:52:37
Zimmer
Un Moderador
+1,688|6995|Scotland

Welcome to the BF2s Workout Post. Here you will find everything related to "working out". From nutrition to mental goals. Hopefully everything you need will be here

Couldn't think of a better topic name.

The way the content works is the following
Steps will be in RED
Explanation of steps will be in LIGHT GREEN
Sub headers will be in LIGHT BLUE
Anyway, lets begin.


STEP 1

The most important thing about working out is your DIET. If you eat shit and work out, it's not gonna work for you. So DO NOT SKIP this section, as it will be the building blocks for your entire workout regime.

For everyone

Here is a breakdown of what you need to do in your diet.

  • Drink water like there's no tomorrow. At least 3 litres a day, if not more.
  • Eat healthily. That means no sweets, no soft drinks and no fast food.
  • Remove sugar from your diet. There is no need for it. Only time it should be considered is 30 minutes prior to workout or during as an isotonic supplement. There is enough NATURAL sugars in the food you eat every day.
  • Eat veg. Lots of it. Love it or hate it, you're gonna have to start eating your greens. They are vital for your entire body and are of utmost importance in keeping a balanced diet.
  • When I say eat veg, I mean greens, not fruit. Fruit, although vital, is not required in such a proportion as greens. 1 to two fruits a day should suffice.
  • EAT MORE
  • EAT MORE
  • EAT MORE - I cannot emphasise this enough. Even if you're fat and want to lose weight, eating more is still vital. You're going to have build muscle first before you lose large quantities of weight, and eating more speedens up your metabolism.
  • Eat at least 5 times a day. That means - Breakfast, Mid morning snack/meal, Lunch, Post-workout meal, Dinner
  • Never miss a breakfast. Seriously. Don't.
  • Miss out on extra carbs. You don't need 'em. Most humans are carb intolerant.
Right, that's a basic breakdown of what any of you need to do. Now I'll go into detail with different body types.Slow metabolism/belly fat/heavy peopleFor you guys, there's not much you need to change from what I said.
  • ONLY eat carbs for your post-workout meal. That is the only time your body requires them.
  • Maintain the "5 meals a day" method. It will work, better than you expect.
  • DO NOT CUT DOWN ON YOUR FOOD INTAKE. Cutting out carbs alone will give you a good enough base to start on.
The workouts will help you so much that maintaining a large and healthy diet will benefit you a lot. Trust me. I've been there, I know how it is to have belly fat. There is absolutely no need to starve.Fast metabolism/skinny/lightFor you guys it's slightly harder, but we will get there. If you're in between skinny and fat, then just follow the normal diet rules I've laid out above.
  • Eat starchy foods - Pasta, potatoes, brown rice. Everything wholemeal and eat a lot of it. You will put on weight fast
  • Eat 6 times a day. Increase what you eat each day. Make them mini meals, not snacks.
  • Drink milk. It's incredibly fattening and will make you gain weight fast. Full fat only
  • Continue with a healthy diet, but just add in more carbs to your daily meals. Pasta for lunch, rice for dinner, 2 bananas and a potato for post-workout (note that I'm not adding the other foods you should be eating with this, this is just the EXTRAS)


You can try the GOMAD (Gallon of Milk A Day) method, but there are side effects (sleepiness, farting etc) but I've yet to find a better method of gaining weight.


DIET MYTHS EXPLAINED

- People say eating lots of eggs gives you high cholesterol

This is bullshit and utter bullshit. Your body cholesterol levels and the cholesterol taken in with your diet are very very far apart. Look it up if you don't believe. Eating eggs is something which I do every day. Greatest source of protein, brilliant in the morning. Take 3 or even 4. You'll be just fine.

- Eating lots of FATTY foods will make me fat.

This is even more bullshit. Fat content in foods - like nuts, cheeses etc - is good for you. In fact, I'd rather you eat more fat in your diet than carbs. It's not going to make you fat. Nuts are vital in a healthy diet (I recommend you eat lots) and they contain a hell of a lot of fat. Fats actually increase fat loss.
Saturated: Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.
Monounsaturated Fats: Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.
Polyunsaturated Fats: Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.

- If I eat more, will I not naturally get fat?

No, not really. If you eat a lot more and don't workout, then yes, naturally you will put on bad weight... But if you eat more and workout, you will see that it's either a constant rise in muscle weight or your weight will drop (if you want to lose it). Basically, eating more whilst working out is a huge benefit because you get more nutrition to your body during the day. Don't worry about eating more, there's absolutely no problem in 5 healthy meals.

- Tinned tuna containts a lot of mercury

Actually, this isn't true. Whilst it does contain some amount of mercury, the levels are pretty insignificant as the cans/tins are processed in such a way that most of it is removed. You can eat tunas as part of a healthy diet and not get mercury poisoning. Normal tuna, from John West or Princess or the sort.


Now where's my diet guide?

Yeah yeah, whatever. I'll outline certain foods that should be implemented into your diet on a daily/weekly basis

Protein foodsVegetablesFruitsVital foods
Chicken - Lean chicken, breast is the bestSpinach - Fantastic with creamApplesNuts - IMPORTANT. Very. Great fat, great protein and great oils. Hazelnuts are best
Tuna - Great source of lean protein and omega-3 oilsGreen Beans - incredibly healthy. Steam themBananas - Great source of carbs when neededWater - Self explanatory. At least 3 litres a day
Tinned sardines - Easy to eat and nice alternative to tunaAsparragusOranges - Great source of Vit CCottage cheese - Low in fat, high in protein and really tasty


Now, serious questions
HOW MUCH PROTEIN DO I NEED

This is simple.
1 gram per pound of body weight per day

That's all you need. So you need 200g if you weight 200lbs. Simple as. Stick to it, it will be vital for developing your muscles. Take more if needed, it's not bad for you. Trust me, if you follow the diets and shit well, then you can hit that amount of protein in no time.


HOW MANY CALORIES DO I NEED TO TAKE IN A DAY?

Your body-weight in pounds x 18kcal = your daily caloric needs

Note that this doesn't apply for very large guys and very skinny guys. You should be eating less calories if you're large and more if you're skinny. Naturally.

But honest? Don't count the calories. With a healthy diet you don't need to and shouldn't.


SHOULD I TAKE SUPPLEMENTS?

This is a pretty important question, and there is no real answer to it. Supplements are never BAD per se, but sometimes they aren't necessary to build muscle. Of course, the best way to build muscle is to eat naturally and have steaks and all your protein intake from food solids - your body is not accustomed to taking in a lot of liquid nutrients - but it's very hard to keep that up for various reasons
1. It's expensive
2. It's time consuming
When I say natural, that isn't to say supplements aren't natural... They usually are, but your body finds it harder to process such liquids because it's used to digesting them.

What's my view on them? Take them if you don't have the money to buy lots of good wholemeal and protein full foods and you don't have the time. Also take them if your diet isn't having a large enough impact on your workouts.

I take them.

Now, what should I take?
There are hundreds and thousands of supplements out there, and many of them are a joke, but a select few you should be considering putting in your diet if you want. The two supplements I advise to take are:
1. Protein - casein protein and whey protein. One is slow acting the other is fast acting protein. Derived from eggs and milk.
2. Creatine - This supplement has been the target of controversial studies and other bullshit surrounding it. The fact is - all of it is unfounded. There is no evidence that a healthy intake of creatine a day gives you kidney problems or any other problems. It's a natural protein chain in your body that allows the faster intake of oxygen to the muscles which allows for growth and strength. Take 5G A DAY ONLY. No loading phases, not bullshit like that. Start off at 5G a day and maintain it at that. It works, and it's natural.

There are other supplements that could be considered, like Omega oils and Amino Acids, but they aren't necessary if you follow a healthy diet.

A few questions:
Do "fat burners" work?
This is hard to answer, but my honest answer is they don't. If you read any of the labels of workout fat burners, they always state you have to maintain a low calorific and healthy diet. They might contribute, but the contribution is miniscule to the price you pay. Don't do it.
Do weight gainers work?
Yes and no. Weight gainers are just a massive meal put in a shake, so you can gain weight with massive meals, but it's not as easy to swallow as an easy shake. I advise them only if you can't gain weight with the GOMAD exercise and eating a lot. It's worth a shot, definitely.
Anything else I should consider?
You can consider pre-workout shakes, which basically contain a "nitrous oxide" muscle boost that gives you a massive burn during a workout and contributes to lifting more during a workout. I've used them and they do make a difference, but I've taught my body to live without them because I can lift just as much with mental power. Do them if you want, but they're expensive and don't taste fantastic.
How should I take them?
This is up to you. Take protein shakes as if they were meals in themselves. I take one in the morning, with breakfast. One during the day if I can't get enough protein from my meals and one at night. Creatine should not exceed 5g a day.

Ok, so what should I look at?

There are only a few fantastic brands out there that don't rip you off and taste good and work well. Here are the ones I recommend for PROTEIN ONLY.
Optimum Nutrtion Gold Standard 100% Whey Protein - Tastes fantastic, works wonders and shakes well. Second best protein supplement out there.
Gaspari MyoFusion - Best chocolate taste EVER. Greatest protein supplement you can buy. Most protein in one scoop and it works perfectly. Do advise.
PhD Nutrition Pharma Whey - I personally haven't tried this, but I use other PhD supplements and they are nothing but top notch. Tastes will be fantastic.]
There are a few other brands that are renown for being good - Sci-MX, BN and USN. I haven't tried any of them, but I hear good stuff about them.

CREATINE
I can't really give many recommendations here, but try and find the purest form of micronised creatine. No capsule bullshit or anything that sounds ridiculous. You want pure creatine in it's best powder form - so you can mix it with shakes.

I personally take PhD Nutrition Pharmaceutical Micronised Creatine
Tastes of nothing, mixes very well and the effects are more than just noticeable.

You can try BSN CellMass if you can afford it. BSN really is for the pro pros that have the money though. It works wonders, but is incredibly expensive.




I'll continue this tomorrow. I'm exhausted.
2010-06-24 15:52:52
Zimmer
Un Moderador
+1,688|6995|Scotland

STEP 2

Now that you know what you should be eating and how you should be eating, we can continue to the actual workout regime. Lets begin with

THE DIFFERENT TYPES OF WORKOUT AND WHICH ONE IS FOR YOU

So, before you choose your regime or decide what exercises you should be doing, you should be knowing what you want to achieve from this workout regime.

There are three main workout types - there are others, but I don't agree with them and there are no real benefits to them (like 2 sets of 40 reps and so on).

Strength training
This wont build size, merely strength. Of course, with strength does come a bit of size, but if you look at the olympic weight lifters, they are not very big in comparison to body builders.

The method with this is: 5x5 on exercises with at least 80% of your max-weight. That means if your max-lift is at 20kg for a bicep curl, you should be curling at 16kg. An increase in weight should be pretty much weekly, as strength this way can be increased in little time.

Pyramid training
A preferred method of training for rugby players and the like. This method builds a bit of size, tones a bit and adds strength. I don't personally like this workout, but it works if used in conjunction with the other two stated in a 12 week course.

The method is the following: 4 sets of decreasing reps and increasing weight. The default is: 12, 10, 10, 8 and with every new set you increase the weight. There are no "DON'T INCREASE WITH MORE THAN" rules here... but I advise no more than 4kg on each increase. You'll tire out your muscles too quickly otherwise.

Hypertrophy (size) muscle training
This is pretty much what most bodybuilders (and wannabes) do (or attempt) and it consists of more reps and less sets. Basically, muscle hypertrophy is the process in which you break muscle fibers and rebuild them in larger quantities. The reason more reps and less sets works is that you keep your muscles exerted for a longer period of time and therefore more fibers are torn and your muscle tries to take in more oxygen. This method will STILL BUILD STRENGTH, but it wont do it as effectively as the two other methods. This is if you want size and toning.

There are many different recommendations for how to do this, but the default should be: 3x8-12 reps with a weight about 70% of your max-lift (you wont manage more, not with 12 reps per set). Each rep should be done at about 2 seconds up/2 seconds down and you should be feeling the tension with each curl/bench on the muscles you're concentrating on (this can be said for each method, but more so for this one). You should be increasing the weights every fortnight, and if you feel you can't, then you're doing something wrong.

For each of these methods, there should be a 45-60 seconds break between sets. Leaving less will just tire out your muscles and leaving more will let the "pump" disappear

So there you have it, 3 choices and you pick one. Then you can pick the other, and then the other. The main thing to look at is that you MUST maintain a selected workout regime for at least 4 weeks or it wont have any effect. Switch around your workout exercises in that time, but never your actual regime. After the 4 weeks feel free to do something else. I advise that for beginners you build your strength first and then go over to hypetrophy - there is a study saying that stregnth training followed by hypetrophy training gives the best results for both size and strength, and I tend to agree seeing as I've done that.

So if you want to do something:
  • Stregnth training - 4 weeks
  • Pyramid training - 4 weeks
  • Hypertophy training - 6/8 weeks


HOW MANY TIMES A WEEK SHOULD I BE WORKING OUT?

Most people get this part wrong. Very very very WRONG.

Muscles only get "big" and "strong" when rested. Never when exerted. They grow when you sleep and when you rest, not when you're doing workouts. Therefore, going by that, you SHOULD NOT BE WORKING OUT EVERY DAY. OR EVEN CLOSE TO THAT.

Give yourself at least a day of recovery from one workout to the other. So, you should be doing - Monday ON, Tuesday OFF, Wednesday ON and so on. You should ONLY be working out 3 times a week if you're a beginner or even 6 months into working out.

For more advanced guys - after at least a year of working out, you can increase your workouts to back-to-back ones and bump it up to 4 or even 5 a week. But that's it. No more. You need to rest

Working out every day will give you negative results. Please don't do it, it's bad for you.

A basic workout workout regime is the following:
Monday WORKOUT
Tuesday REST
Wednesday WORKOUT
Thursday REST
Friday WORKOUT
Saturday REST
Sunday REST

This should apply to all you beginners and intermediates. Going from the workout thread there are few who are advanced, so this should apply to 98% of you interested in this post.

I will go into depth on what you should be doing on each day, because some people have some sort of idea that doing concentrated workouts and changing up each day is good for beginners. It isn't. Never will be. Advanced people should only be the ones considering only doing 2-3 muscle groups a day and doing 4 exercises for each muscle group. For beginners and ints it should be nearly all muscle groups and only 2 (maybe 3) exercises per muscle group - always concentrating on the large groups : Chest, Back, Legs.

Righto update.

Okay, so lets go into the exercises I recommend for each part of the body. We will start with the main muscle groups.

Chest
ExerciseTechniqueMuscles workedWhy is it the best?
Chest Press - Barbellhttps://www.exrx.net/AnimatedEx/PectoralSternal/BBBenchPress.gifPectoralis - Major. Triceps and Deltoids are worked as wellThis is THE exercise if you want a big chest. Fact. There is no better exercise. Do not do this with anything but a barbell, unless you only have dumbbells. Always do this freeweights. Never a supported bar
Chest Press - Dumbbellhttps://www.exrx.net/AnimatedEx/PectoralSternal/DBBenchPress.gifPectoralis - Major. Triceps and Deltoids are worked as wellIf you don't have a barbell, then do these. I actually do both, these are my last chest exercise in a workout. I feel that it's best to finish on a flat press and work till failure.
Dumbbell Flyshttps://www.exrx.net/AnimatedEx/PectoralSternal/DBFly.gifPectoralis - Major. Triceps and Deltoids are worked as well - The short head on the biceps is also worked with in the "pushing up" movement.I love these, especially incline. They feel great and you can really push your chest to the limit. Never do them with cables. Never do anything with cables if you can avoid it.
Press uphttps://www.exrx.net/AnimatedEx/PectoralSternal/BWPushupWide.gifSame as barbell pressThese really do prove how much your chest has progressed over workouts. I recommend doing them at the end of a chest workout and see how many you can do. It's all great saying you can do 100, but can do you 100 after the 3 exercises I posted above? I doubt it. Especially with the correct technique. Don't focus on amount, focus on technique with these, the burn is incredible after the 3 exercise above.


Back



I will udpate this later on.
2010-06-24 15:53:01
Zimmer
Un Moderador
+1,688|6995|Scotland

Reserved
2010-06-24 15:55:45
ig
This topic seems to have no actual posts
+1,199|6761
man that shits too much fucking work
2010-06-24 15:59:34
Zimmer
Un Moderador
+1,688|6995|Scotland

ig wrote:

man that shits too much fucking work
To be honest ig, it isn't once you start. I don't even think about it any more. You eat because you enjoy the food and that food is healthy. That's pretty much what it has come down to.

I'd say that it's less work and more fun, because once you get into it, it relieves stress and gives you something to do if you don't have anything else. I work every day from 8:30 till 6, so it's lovely coming home and being able to work out for an hour. It's more of an addiction now than anything else.
2010-06-24 16:02:09
ig
This topic seems to have no actual posts
+1,199|6761
i just love junk food and beer too much. aint worth all the sacrifices
2010-06-24 16:13:16
ghettoperson
Member
+1,943|6888

Great post Zim. I'm thinking I should probably start working out again. I'm also skint at the moment, so at least I can't put on any more beer weight.
2010-06-24 16:38:05
unnamednewbie13
Moderator
+2,053|7010|PNW

Macbeth wrote:

http://forums.bf2s.com/viewtopic.php?id=132423
Looks to be long enough to deserve its own thread.
2010-06-24 16:40:25
Bevo
Nah
+718|6760|Austin, Texas

mtb0minime wrote:

Just gonna turn into that thread anyway What with all the discussion of workouts and diets...

Mods setting double-standards here
In zim's defense, that thread was started by irish..
2010-06-24 18:15:40
unnamednewbie13
Moderator
+2,053|7010|PNW

For the record, I wouldn't have closed or merged this if the OP wasn't a mod, due to its scope and detail.

But points made. If you've still got issues, take it up with Zim via PM and leave this thread on its rails.
2010-06-24 20:10:25
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6898|The darkside of Denver
Great post Zimmer.  I've come to greatly respect your knowledge and dedication.  Its a shame you dont live here, I would love to train with you!
2010-06-24 20:14:49
Flaming_Maniac
prince of insufficient light
+2,490|6946|67.222.138.85
One is a discussion and one is a guide. It's not hard to tell the difference if you look past the title.
2010-06-24 20:16:10
ATG
Banned
+5,233|6768|Global Command

mtb0minime wrote:

Just gonna turn into that thread anyway What with all the discussion of workouts and diets...

Mods setting double-standards here
Zimms cool.

He probably didn't search, but then again, I wouldn't have either.
2010-06-25 01:59:10
Jebus
Looking for my Scooper
+218|6003|Belgium
Great post Zimmer. Just one question. I'm getting my diet more laid out, the only meal I'm struggling with is my breakfast. I always eat one or two bowls of cereal, but I'm pretty certain that's not the best way to go. Then I eat some 'prince start' (Not sure if you know it..) so I won't get hungry before 10AM (I eat at 7am)..
2010-06-25 02:16:36
Vilham
Say wat!?
+580|7005|UK
Zim move both the threads to the sport section perhaps?
2010-06-25 03:24:49
Zimmer
Un Moderador
+1,688|6995|Scotland

Just to clarify to all those that said there is already a thread:

It was agreed that one major thread with contributions from Sonder and baggs would be created for referral purposes.

Basically this will be a thread that puts together all the advice you can find by sifting through that workout thread - but I and others don't want the same questions asked again and again when they can just look at this thread and get all the info they need from here. I'd rather have a great layout here and help everyone on the other thread that has specific questions so we can keep them both individual.

@ Jebus - Yeah, that's a terrible breakfast. Cereals aren't really part of a healthy breakfast, they're full of sugar and barely fill you up.

I know what Prince Start is - chocolate cookie biscuits, right? Dip them in milk and they're yummy kind of stuff.

Anyway, a breakfast should consist of protein and fruit and veg (if you can't handle veg in the morning that's fine).

My breakfast consists of
- 3 eggs, scrambled. I'm the king of scrambled eggs, and I know they get boring, so I put on different ingredients every day. You can try any of the following:
Scrambled eggs with crushed garlic - my personal favourite, but takes a bit longer to prepare
Scrambled eggs with chili powder - a tiny bit of chili powder adds another dimension to the taste of scrambled eggs
Scrambled eggs with balsamic vinegar - this is a bit weird and I've always had a fetish for balsamic vinegar, but I think it's lovely
Scrabmled eggs with grated parmesan - you gotta be careful you don't put too much parmesan or it tastes like vomit
Scrambled eggs au natural - With a tiny bit of salt.

Then I have a banana or apple of nectarine and then I have a Gaspari MyoFusion protein shake with 2.5/5g of creatine (2.5 on a workout day because I have 2.5 post-workout).

Sometimes I get bored and I want some cereals, and you can do that... but what I do then is I double my Protein shake. So about 50g of protein then, instead of 25.

One thing to note, I always have my protein shake with milk, except when I have cereals, where it's 50/50 water/milk due to the milk content in the cereal bowl.

I still have a tiny bit to do on nutrition, especially about protein shakes and benefits. I will do that today.
2010-06-25 03:30:20
Jebus
Looking for my Scooper
+218|6003|Belgium
Awesome man, I appreciate the input and I'll give the eggs in the morning a try!
2010-06-25 03:32:26
Dilbert_X
The X stands for
+1,815|6345|eXtreme to the maX
I work out equations, otherwise meh.
Fuck Israel
2010-06-25 04:14:57
Zimmer
Un Moderador
+1,688|6995|Scotland

Updated with supplement information.
2010-06-25 04:15:54
SamTheMan
­
+341|5380|Stoke, England
nice one zimmer
2010-06-25 12:32:56
HaiBai
Your thoughts, insights, and musings on this matter intrigue me
+304|5723|Bolingbrook, Illinois

Zimmer wrote:

Just to clarify to all those that said there is already a thread:

It was agreed that one major thread with contributions from Sonder and baggs would be created for referral purposes.

Basically this will be a thread that puts together all the advice you can find by sifting through that workout thread - but I and others don't want the same questions asked again and again when they can just look at this thread and get all the info they need from here. I'd rather have a great layout here and help everyone on the other thread that has specific questions so we can keep them both individual.

@ Jebus - Yeah, that's a terrible breakfast. Cereals aren't really part of a healthy breakfast, they're full of sugar and barely fill you up.

I know what Prince Start is - chocolate cookie biscuits, right? Dip them in milk and they're yummy kind of stuff.

Anyway, a breakfast should consist of protein and fruit and veg (if you can't handle veg in the morning that's fine).

My breakfast consists of
- 3 eggs, scrambled. I'm the king of scrambled eggs, and I know they get boring, so I put on different ingredients every day. You can try any of the following:
Scrambled eggs with crushed garlic - my personal favourite, but takes a bit longer to prepare
Scrambled eggs with chili powder - a tiny bit of chili powder adds another dimension to the taste of scrambled eggs
Scrambled eggs with balsamic vinegar - this is a bit weird and I've always had a fetish for balsamic vinegar, but I think it's lovely
Scrabmled eggs with grated parmesan - you gotta be careful you don't put too much parmesan or it tastes like vomit
Scrambled eggs au natural - With a tiny bit of salt.

Then I have a banana or apple of nectarine and then I have a Gaspari MyoFusion protein shake with 2.5/5g of creatine (2.5 on a workout day because I have 2.5 post-workout).

Sometimes I get bored and I want some cereals, and you can do that... but what I do then is I double my Protein shake. So about 50g of protein then, instead of 25.

One thing to note, I always have my protein shake with milk, except when I have cereals, where it's 50/50 water/milk due to the milk content in the cereal bowl.

I still have a tiny bit to do on nutrition, especially about protein shakes and benefits. I will do that today.
How about a protein smoothie?  I put in a banana, non-fat plain yogurt, half a cup of ice, some skim milk, and two scoops of protein powder and just drink it.  Fast and easy to make and tastes good. 
2010-06-25 12:38:15
SEREMAKER
BABYMAKIN EXPERT √
+2,187|6807|Mountains of NC

HaiBai wrote:

Zimmer wrote:

Just to clarify to all those that said there is already a thread:

It was agreed that one major thread with contributions from Sonder and baggs would be created for referral purposes.

Basically this will be a thread that puts together all the advice you can find by sifting through that workout thread - but I and others don't want the same questions asked again and again when they can just look at this thread and get all the info they need from here. I'd rather have a great layout here and help everyone on the other thread that has specific questions so we can keep them both individual.

@ Jebus - Yeah, that's a terrible breakfast. Cereals aren't really part of a healthy breakfast, they're full of sugar and barely fill you up.

I know what Prince Start is - chocolate cookie biscuits, right? Dip them in milk and they're yummy kind of stuff.

Anyway, a breakfast should consist of protein and fruit and veg (if you can't handle veg in the morning that's fine).

My breakfast consists of
- 3 eggs, scrambled. I'm the king of scrambled eggs, and I know they get boring, so I put on different ingredients every day. You can try any of the following:
Scrambled eggs with crushed garlic - my personal favourite, but takes a bit longer to prepare
Scrambled eggs with chili powder - a tiny bit of chili powder adds another dimension to the taste of scrambled eggs
Scrambled eggs with balsamic vinegar - this is a bit weird and I've always had a fetish for balsamic vinegar, but I think it's lovely
Scrabmled eggs with grated parmesan - you gotta be careful you don't put too much parmesan or it tastes like vomit
Scrambled eggs au natural - With a tiny bit of salt.

Then I have a banana or apple of nectarine and then I have a Gaspari MyoFusion protein shake with 2.5/5g of creatine (2.5 on a workout day because I have 2.5 post-workout).

Sometimes I get bored and I want some cereals, and you can do that... but what I do then is I double my Protein shake. So about 50g of protein then, instead of 25.

One thing to note, I always have my protein shake with milk, except when I have cereals, where it's 50/50 water/milk due to the milk content in the cereal bowl.

I still have a tiny bit to do on nutrition, especially about protein shakes and benefits. I will do that today.
How about a protein smoothie?  I put in a banana, non-fat plain yogurt, half a cup of ice, some skim milk, and two scoops of protein powder and just drink it.  Fast and easy to make and tastes good. 
I hope you're eating something with it ..... these protein shakes/drinks are good for an add on or pre-workout but as a subistute is not the way to go
https://static.bf2s.com/files/user/17445/carhartt.jpg
2010-06-25 12:50:34
HaiBai
Your thoughts, insights, and musings on this matter intrigue me
+304|5723|Bolingbrook, Illinois

SEREMAKER wrote:

HaiBai wrote:

Zimmer wrote:

Just to clarify to all those that said there is already a thread:

It was agreed that one major thread with contributions from Sonder and baggs would be created for referral purposes.

Basically this will be a thread that puts together all the advice you can find by sifting through that workout thread - but I and others don't want the same questions asked again and again when they can just look at this thread and get all the info they need from here. I'd rather have a great layout here and help everyone on the other thread that has specific questions so we can keep them both individual.

@ Jebus - Yeah, that's a terrible breakfast. Cereals aren't really part of a healthy breakfast, they're full of sugar and barely fill you up.

I know what Prince Start is - chocolate cookie biscuits, right? Dip them in milk and they're yummy kind of stuff.

Anyway, a breakfast should consist of protein and fruit and veg (if you can't handle veg in the morning that's fine).

My breakfast consists of
- 3 eggs, scrambled. I'm the king of scrambled eggs, and I know they get boring, so I put on different ingredients every day. You can try any of the following:
Scrambled eggs with crushed garlic - my personal favourite, but takes a bit longer to prepare
Scrambled eggs with chili powder - a tiny bit of chili powder adds another dimension to the taste of scrambled eggs
Scrambled eggs with balsamic vinegar - this is a bit weird and I've always had a fetish for balsamic vinegar, but I think it's lovely
Scrabmled eggs with grated parmesan - you gotta be careful you don't put too much parmesan or it tastes like vomit
Scrambled eggs au natural - With a tiny bit of salt.

Then I have a banana or apple of nectarine and then I have a Gaspari MyoFusion protein shake with 2.5/5g of creatine (2.5 on a workout day because I have 2.5 post-workout).

Sometimes I get bored and I want some cereals, and you can do that... but what I do then is I double my Protein shake. So about 50g of protein then, instead of 25.

One thing to note, I always have my protein shake with milk, except when I have cereals, where it's 50/50 water/milk due to the milk content in the cereal bowl.

I still have a tiny bit to do on nutrition, especially about protein shakes and benefits. I will do that today.
How about a protein smoothie?  I put in a banana, non-fat plain yogurt, half a cup of ice, some skim milk, and two scoops of protein powder and just drink it.  Fast and easy to make and tastes good. 
I hope you're eating something with it ..... these protein shakes/drinks are good for an add on or pre-workout but as a subistute is not the way to go
Well it fills me up. 
2010-06-25 12:54:03
SEREMAKER
BABYMAKIN EXPERT √
+2,187|6807|Mountains of NC

then how long before you're hunger spurs up again














think of your metablism as a fire .... as long as you fuel the fire with the right kind of wood, then it will burn bright and hot ( the metablism will be kicking in over drive )
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