PR SOUL upon entry: Make a deal with the devil [power/strength training log]

[juanlawnmower]

I think that as long as sooon after your workout is over, if you have any sort of nutrition with a bunch of carbs and protein, it will help you recover.

All the fine tuning is by the D&S warlords.

On the otehr hand, I have definitely noticed a major improvement after I added a pre-workout nootropic (a la Biotest Power DRive) and a peri-WO drink. That's one area I do think people neglect that could help them with longer sessions in the gym.

 

[jk3004]

Hmm, I don't have a costco membership but do have a Sam's Club membership, maybe I'll try out thier protein.

I'm thinking about picking up some creatine and BA as well, since BA is getting such rave reviews around here.

Also, as a side note, fuck this dirty bulk shit. It's worked wonders for my weight; however I am lethargic as shit all the time and I also feel like shit all the time.

 

[Donut62]

On the otehr hand, I have definitely noticed a major improvement after I added a pre-workout nootropic (a la Biotest Power DRive) and a peri-WO drink.

I still can't believe those homos quit selling power drive.

 

[DEVILsSON]

I still dont know why you guys pay for brand name anything.

caffeine=most effective pre-workout supplement....pair it with l-ephedrine or pseudo-e for extra kick..and wham...all of them are dirt cheap relative to brand name supplements...add aspirin and extend the goodness...i also love magnesium for the benefits against cramping and for slight calming(no more light heart palpitations)...b-complex so coming down off this stuff is more mild...(Vs like being hit in the head with a sledge hammer)

I think a good meal after workout is just as effective as any protein shake. All these purported 'windows' to get in the nutrients more effeciently are greatly overexaggerated....however to each their own...

 

[DEVILsSON]

BA/Creatine pwo are great for recovery...and by pwo...i mean anytime between your workout and when you go to sleep..

 

[jk3004]

I still dont know why you guys pay for brand name anything.

caffeine=most effective pre-workout supplement....pair it with l-ephedrine or pseudo-e for extra kick..and wham...all of them are dirt cheap relative to brand name supplements...add aspirin and extend the goodness...i also love magnesium for the benefits against cramping and for slight calming(no more light heart palpitations)...b-complex so coming down off this stuff is more mild...(Vs like being hit in the head with a sledge hammer)

I think a good meal after workout is just as effective as any protein shake. All these purported 'windows' to get in the nutrients more effeciently are greatly overexaggerated....however to each their own...

Only pre WO stims I use are B-complex...sometimes, caffine 300 mg and aspirin if I need a slight more edge. I have used peri w/o mix of 1 scoop protein, 1 scoop gatorade, but I really can't tell the difference. I like cheap and effective, and caffine seems to work wonders if I'm feeling tired.

Elaborate on good PWO meal? Your outlook is different than most others, what do you consider a good post w/o meal? Berardi and such or something else?

 

[DEVILsSON]

some yams/sweet potatos/brown-black rice & quinoa with some fish/chicken breast/lean meat and some veggies on the side....I think cutting out simple carbs in any shape or form will only benefit most people....

 

[DEVILsSON]

if it's breakfast....some scrambled eggs/omellete(i usually get spinach, broccoli, mushrooms into my omellete) with oatmeal or 100% rye bread drizlled with some olive oil and big of garlic...something along those lines...

I am far from expert on these...i try to keep all my meals veyr simple...

i think most companies use some pwo timing bullshit to sell supplements...I noticed my body composition improve as I started cutting out simple carbs...

 

[jk3004]

When i was eating clean that's almost what I ate PWO. I'd have a chicken breast mixed into a huge spinach salad with a tad of vinegar and extra virgin olive oil for healthy fats.

I may replace the olive oil for some sweet potatoes though. Baby food jars of sweet potatoes FTW.

 

[Donut62]

So Devil, what supplements do you use right now? I guess can you make a summary of what is worth it, what isn't?

 

[jk3004]

if it's breakfast....some scrambled eggs/omellete(i usually get spinach, broccoli, mushrooms into my omellete) with oatmeal or 100% rye bread drizlled with some olive oil and big of garlic...something along those lines...

I am far from expert on these...i try to keep all my meals veyr simple...

i think most companies use some pwo timing bullshit to sell supplements...I noticed my body composition improve as I started cutting out simple carbs...

Lol we eat about the same when I'm on my diet. Breakfast I eat 3 eggs omlet mixed with 1 cup of rolled oats and a handful of spinach.

 

[DEVILsSON]

top supplements for most people:
Fish oil, ZMA, B-Complex, Multi, creatine, Beta-Alanine, caffeine

joint issues/concerns:

glucosamine/chondroitin-helps recovery from grip workouts

hyaluronic acid

tendon/ligament/bone issues:
cissus
-very good if you do a lot of grip work

I eat relatively clean. Saturday when I went overboard and ate 6-7 slices of various pizzas I got sick to my stomach with flu-like symptoms...

 

[graedy]

As I wanted to try something new nutritionwise, to have more in the arsenal when trying to find the nutrition which suits me best with the pouch in a couple of months, I recently discovered semolina.
For breakfast I now eat:
-50g of semolina cooked with 200ml of whole milk
-mix in 250g of quark
-sweeten the whole thing with honey
-put in some fruit if you like

It takes no longer than 5 mins to prepare this breakfast and longer than 5 mins to eat it and it just tastes great.
I will soon try out how it goes with some oatmeal added in.

 

[jk3004]

I eat relatively clean. Saturday when I went overboard and ate 6-7 slices of various pizzas I got sick to my stomach with flu-like symptoms...

I totally understand. Like I said since I started dirty bulking I've felt like nothing short of utter crap. I'm sick of it and going back the clean route. Lunch being the caveat, I always eat not-the-best bread, I can't stand hippy bread. 100% stone ground whole wheat for me.

 

[DEVILsSON]

I dont understand dirty bulking. First of you're eating a bunch garbage(ie filling your ferrari with regular)...you're also gaining unnecessary bf....just decide to eat clean 90% of the time...with an occassional semi-healthy cheat meal and you'll in all likelyhood get all the gains you ever wanted....however it will require patience...

the yo-yo ing with healthy eating is what screws over most people...it takes a while to become comfortable eating healthy...

 

[jk3004]

I dont understand dirty bulking. First of you're eating a bunch garbage(ie filling your ferrari with regular)...you're also gaining unnecessary bf....just decide to eat clean 90% of the time...with an occassional semi-healthy cheat meal and you'll in all likelyhood get all the gains you ever wanted....however it will require patience...

the yo-yo ing with healthy eating is what screws over most people...it takes a while to become comfortable eating healthy...

Oh, I ate health and very clean for almost a year... I didn't gain a pound. I was getting stronger, yes, but not to the effect that I wanted. On a dirty bulk I've gone from 145 to 167 in just under 4 months.

My body fat is through the roof, but I do feel as though I am making gains at a quicker rate. At any rate, i am going to go back to eating clean and eating 6-7 meals a day again. Dirty bulking sucks...lol

 

[Lusst]

*looks forward to Tuesday*


Devil - what BMI does the PD want you at? Honestly, I've never heard of them testing for that, because most of the fat-asses get weeded out when it's time to do the PT tests. Also, do they have any system in place to keep an officer in shape throughout his/her career?

 

[jk3004]

Also, to not gay-up Lusst's log anymore, how many sets of RE do you suggest? And while doing RE on squat/DL/Bench should I RE assistance lifts as well? Sorry for the nub questions.

 

[DEVILsSON]

Lusst they ahve a height/weight standard not a BMI per se but it's the same thing essentially. max weight for 5'10 is 193lb and 6'0 for 204lb....i am wavering between 203-205...so i am right on the border. My height is probably is right around 6'0...could be smidge less or smidge more. If i happen to be a bit over I can take a body fat test however that would be on my own and paid by me. I am doing the standard and then if i happen to be over I'll gladly do the secondary.

I usually prefer 1-5 sets. generally going with 2-3 sets. What you do for assistance depends on the volume/intensity of the primary work....you could do a couple sets of RE for assistance as longas you're not going overboard with primary work. You could also skip RE for primary exercise and perform it on secondary/assistance exercise.

few examples out of my ass:

Bench: 3x5 @85-90%, 2x10@68-72%
3board press: 3x8@70-75%
Dips: 2x10@60-65%

Bench: 3x5 @85-90%
3board press: 3x8@75%
Dips: 2x10@65-70%

Bench: 3x5 @87-90%
3board press: 2x3@90%
Dips: 2x15@60-65%

you can make infinite number of variations with various exercises and rep/load/volume schemes....you can choose RE for 1st, 2nd , and 3rd or just 1st or 2nd or 3rd...you can choose to do extra ME for 2nd and 3rd or none at all and do SE or RE...etc...also the %s will vary ...likely beyond what i put down because some are better at lower reps while others are better at higher...so estimating RE from 1rm is far from perfect. More experienced lifters will be able to knock out 5 reps with 90% perhaps a smidge more while less experienced lifters might only do it with 85%...so it varies...75% of 1rm is roughly equivalent 10 reps to failure...however take into consideration when it's done..so if it's 2nd exercise then 65-70% is probably going to be more appropriate.

 

[Zerocrew1984]

so fatman, whats your bw at?