Resource Non-AFL General Chat

[King Huskii]

Anyone got any decent whey recommendations? Preferably low calorie as possible while not tasting like complete arse

Yeah mate I use a local packaging brand called Legit

It's got the full amino chain percentages to see what your taking and the main ones are very high

 

[King Huskii]

Ive been on it for about six weeks. 5g per day. I loaded on 20g per day for about 10 days at the start. It's a great supplement. Increases ATP which results in explosive muscle energy and quicker recovery between sets when doing weight training, sprinting etc.

Same I use 5 grams a day since early this year

 

[mattis117]

Don’t use it. Anyone using creatine?

Yes and TBH everyone should supplement it. There are only four supplements that are actually worth taking (i take all of them):

1. Protein;
2. Creatine;
3. Multi-vitamin; and
4. Caffiene.

The benefits from all the others trail off from there. I also supplement glutamine, but that's more of a trial thing for me.

For protein powder, I've tried them all. The Vanilla Creme flavour of this Rule 1 product is hands down the best of the best https://supps247.com.au/products/copy-of-r1-protein-whey-protein-isolate-5lb?variant=43911278428415

It gives 25g protein for 1 gram carbs and 0 fat. It's also excellently soluble, one of the most soluble powders. Very easy to drink and virtually zero additional calories. You have to pay more the absolute best product though. Best part of it is the no junk calories.

General post from here on.

Lucky for me my daily calorie burn is 3200 calories, so I am able to enjoy 3 full meals and a few snacks. I have about 45kg of lean mass on my 87kg frame, sitting at about 11% body fat today.

What I want to stress to others is that cutting carbs should only be a short-term fix. Get your weight under control first, but ultimately you need carbs to fuel your workouts. Carbs are not bad. I repeat, carbs are not bad! Do not enter dieting with the assumption that carbs are bad. The rules to follow:

1. Get a proper body scan. You need information to design the right programe. Get a trainer to help you.
2. Determine your calorie burn per week, not per day. Find out how many calories you then need to eat per day to be net zero.
3. Use a tracking app like MacroFactor to track what you eat. You don't need to be super accurate, you just need to do two thing, be consistent with your tracking, and weigh yourself at the same time everyday, preferably with a digital scale that automatically uploads your weight to calorie tracking app. I use the Garmin scales that sends my weight to Apple Health, which sends the data on to Macrofactor.
4. Sleep well. Good health is a tripod of Sleep, Nutrition, and Exercise. And in that order. If you want to be healthy, proper sleep is THE number 1 most important aspect, then nutrition, then exercise.
5. Be patient. It literally takes years. However, if you continuously educate yourself and experiment with things, you will get to a healthy body. It is absolutely worth it. At 36 I have the body of a fit 28 year old.

DO NOT CRASH DIET! Please do yourselves a favour and never crash diet. All you do is eat away your muscle mass. Muscle mass is your friend. The two factors that correlate with longevity are high-strength and high VO2. You must aim to preserve muscle mass above all. It keeps your metabolism up, helping you to lose more weight, and you're a much stronger person.

Also, intermittent fasting is total bullshit. All it does is help people control their calories. The way to go is consistent calorie tracking. Yes it's a pain in the bum when you first start, but after a while you get used it and you enter a positive feedback loop because the scales are moving and you're feeling better and better each day.

Do not focus on just strength or cardio. You must do both if your aim is longevity. For me it's 3 or 4 sessions of strength training, riding to work everyday, and doing 1 or 2 proper cycling sessions for 1-2 hours each week. Come up with your own program that suits you.

Don't take it from me, read Peter Attia's book Outlive.

 

[King Huskii]

My basics are

Sleeeeep zzzzzz
Rest
Lifting
Good protein card and fat balance plus water

Protien powder and Creatine is helpful

Very little alcohol. I need to quit for good.

Swimming is my next step as cardio is important and I've got a pool just in time for summer.

 

[Mags98]

My basics are

Sleeeeep zzzzzz
Rest
Lifting
Good protein card and fat balance plus water

Protien powder and Creatine is helpful

Very little alcohol. I need to quit for good.

Swimming is my next step as cardio is important and I've got a pool just in time for summer.

ive added magnesium L-threonate and D3+K2 to the standards but nothing is as powerful as proper sleep