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Eat lots of fresh fruit and vegies, lots of nuts and beans, some starchy food, and every day have some meat or fish, and some dairy. Try to spread the various foods throughout the day, eg it's better to have a piece of fruit at breakfast, lunch and dinner than 3 at breakfast then nothing for the rest of the day.
During your workout, drink a litre of milk. This will provide you with some quick energy for your workout, help recovery afterwards, and also some protein to help build or retain muscles. And of course, it also ensures you get fluids.
During a bulk, add 3 eggs and 100g skim milk powder to the milk.
Even my obese clients drink milk during workouts, though some prefer skim milk, and that's okay (same carbs, slightly less protein, less fat). And they still lose fat, because they have the rest of their diet sorted, and the milk gives them energy to work harder.
Nice theory. In practice, everyone I have trained or advised who was previously having just water who switched to milk during their workouts has had increased energy, lifted heavier, and gained lean mass over the weeks and months following.Im still not sold on the fat around training idea... [...]
Now when they are goruped together like this they dont "flow" as well through your cappilaries due to the shere size of them compared to the cappilarie.
Nice theory. In practice, everyone I have trained or advised who was previously having just water who switched to milk during their workouts has had increased energy, lifted heavier, and gained lean mass over the weeks and months following.
The obese and overweight ones have all lost fat, and those who've been to the doctor report better blood profiles for lipids.
It's almost as if our bodies were actually designed to handle some fat in our diets. Amazing.
Don't overthink it, boys and girls. Just eat good food, and have some good food around training time, too. It's a bit hard to have solid food unless you want it to come back up, so something liquid works well.
Maunded, your training is muddled. You need a basic full-body routine of a few exercises you stick to and progress on. There are oodles of them on the forum.
Same thing.What do you mean muddled? I thought it was a pretty standard split training system.
Yes.Are suggesting I do a full body every day, bench press, deadlift and squat, something like that?
Begin with 3 days a week with at least one full day in between, see how you go. Ordinary nutrition and rest can handle that. Some people train more, but they have really good nutrition, naps in the afternoon, massages and so on.Or is it still every second day?
On your non-lifting days, do some light to moderate cardio. An hour's brisk walk or cycle, half an hour's run or swim. And/or join some team sport.Keep the cardio or dump it? What about rest.....
The basic principles are simple.argh its all too confusing
protein shake while working out just dissapears, I am glad I only have a 500ml drink on some days, or I would just drink till I hacked..
If I am desperate or have not had a good feed before gym I will grab a glass of cordial, a small amount of chocolate, or some fruit, and eat it on the way to gym, some days I simply have a coffee.. I find I perform best if I have some carbs a few hours before gym like rice or bread, and then a quick spike before i leave or on the way to gym.
as for the blood cells clumping heaps of things can do that, usually it is due to a reactive process (infection etc) you would need a fair amout of circulating lipds to really effect it i recon..But having said that I have seen some sickeningly fatty blood.
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