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Old 01-19-2016, 10:24 AM   #1
Rack Ranch
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Default Lets Talk Pre/Post Workout Nutrition

I had to go back and look at for my post to find out that seven months ago I posted a question about post workout nutrition. At that time I was about three months into working out and was searching everywhere for information on nutrition. I'm coming up on one year since my journey began, and with the accountability threads, I thought I would share some of what I learned. I will also share what supplements I take as well. I know some of you don't believe in workout supplements, and that's fine. I feel like whatever an individual feels helps them make progress then it is a personal decision.

I'm just going to provide links to articles I feel give the best breakdown of the how when and where we should eat. I hope that some of you have input as well, but if we are going to hit the gym and spend our precious time and hard earned money we should at least have a general understanding of the following.
Macronutrients: Protein, Fats, and Carbohydrates. We need to understand the different types, how much of each we need, and when to eat them. Attached is some info on Macros and a calculator to help you determine your daily needs.

http://www.fitday.com/fitness-articl...mportance.html

http://www.bodybuilding.com/fun/macr...calculator.htm

Glycemic index, which falls under the category of carbs, are important to understand no matter which diet you are trying. Myself, I try to eat only low G carbs with the exception of immediately following a workout. The attached article will explain more.

http://www.bodybuilding.com/fun/zaino14.htm

Post workout nutrition to me is the most important. When I got my post workout nutrition right, I saw greater progress with decrease soreness and increased recovery time.

http://www.intense-workout.com/post_workout.html

Support you Testosterone Naturally. There has been a lot of talk on test here lately and all of us hitting the gym and eating right are doing the right things. Rest is also very important, as well as correct supplementation.

http://fitness.mercola.com/sites/fit...ne-levels.aspx

I have three Whey protein shakes a day. First one soon after brushing my teeth in the morning. Second, immediately following my workout. I workout and 1pm. In this one I also add Creatine and two tablespoons of honey. Third one, for my afternoon snack. It gets hard to have all the food and meals prepped that you need but I still eat or drink a shake five times a day. Six when I can. Whatever time of day you workout, the timing of the post workout shake is very important.

I drink C4 from GNC for pre workout energy and I add BCCA's to my during workout water.

I have a diet and workout plans if anyone is interested just PM me.

Hope some of you find this info helpful, and I hope some of you who know way more than me will find this thread and add to it.
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Old 01-19-2016, 02:04 PM   #2
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Stay with it and it all very much depends on what type of training you are doing and your body type. That goes for pre and post workout.
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Old 01-19-2016, 02:14 PM   #3
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pretty solid plan!!!

I am very similar to you

Just gotta stick to it
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Old 01-19-2016, 02:24 PM   #4
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Great info
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Old 01-19-2016, 02:34 PM   #5
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great job collecting info
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Old 01-19-2016, 02:37 PM   #6
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Have you tried cutting down the shakes and subbing real food? Made a big difference for my physique. I still drink beef protein post workout. But only because I can't put down 3 chicken breasts or fish filets after a 2hour workout.
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Old 01-19-2016, 02:55 PM   #7
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Have you tried cutting down the shakes and subbing real food? Made a big difference for my physique. I still drink beef protein post workout. But only because I can't put down 3 chicken breasts or fish filets after a 2hour workout.
Beef protein? Been in the industry 15 years and never heard of drinking beef protein
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Old 01-19-2016, 03:02 PM   #8
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Some days I only have the post workout shake but most of the time I have one for breakfast. I choose rest over cooking breakfast. Many months ago I would eat a protein bar for breakfast but there were a lot of cabs in them. I then switched to he Atkins bars but it just wasn't enough. So I started eating one with my shake. I lift pretty heavy so I really need a lot of calories to see the mass come on. For that reason I try to eat three times between workout and bed time. Plain creek yogurt with some vanilla whey mixed in is usually my go to if I get hungry late. The problem I have eating six times a time is that I get hungry if I don't eat all the time. My metabolism is running wide open.

Forgot to mention, I take Green Tea tablets and drink Green Tea all the time.

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Have you tried cutting down the shakes and subbing real food? Made a big difference for my physique. I still drink beef protein post workout. But only because I can't put down 3 chicken breasts or fish filets after a 2hour workout.
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Old 01-19-2016, 03:03 PM   #9
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If you like c4 as a pre workout try mesomorph..hands down the best pre workout I've ever taken..good stuff in it. Great energy. and no crash afterwards!
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Old 01-19-2016, 03:04 PM   #10
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Beef protein? Been in the industry 15 years and never heard of drinking beef protein
tons of beef protein on the market. try google.
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Old 01-19-2016, 03:05 PM   #11
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There are studies available that compare beef protein to whey. I stuck with cold filtered whey after reading them but we are all different in the way our bodies react.

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Beef protein? Been in the industry 15 years and never heard of drinking beef protein
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Old 01-19-2016, 03:06 PM   #12
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If you like c4 as a pre workout try mesomorph..hands down the best pre workout I've ever taken..good stuff in it. Great energy. and no crash afterwards!
I have tried most of them and my new favorite has been bull nox. I took it for a few months and it seems to have lost some luster but I really liked it for a while.
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Old 01-19-2016, 03:20 PM   #13
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There are studies available that compare beef protein to whey. I stuck with cold filtered whey after reading them but we are all different in the way our bodies react.
Carnivore makes one..40grams in a small bottle.Swear it reminds me of what blood tastes like..Yuck
To the o.p...Well done,and good info btw.
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Old 01-19-2016, 03:26 PM   #14
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Carnivore makes one..40grams in a small bottle.Swear it reminds me of what blood tastes like..Yuck
To the o.p...Well done,and good info btw.
The few that I've tried tasted horrible as well.
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Old 01-19-2016, 03:32 PM   #15
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PM sent
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Old 01-19-2016, 03:56 PM   #16
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wow great plan !
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Old 01-19-2016, 04:23 PM   #17
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Beef protein? Been in the industry 15 years and never heard of drinking beef protein
Carnivore is what I've been using for years. Several other companies have jumped on the bandwagon the last few years. I love it. My body handles it better. It doesn't bother my stomach like whey does sometimes.
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Old 01-19-2016, 04:24 PM   #18
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Originally Posted by jshouse View Post
The few that I've tried tasted horrible as well.
Most RTd are ****. Gotta get powder and mix yourself. Carnivore is one of the best tasting I have had.
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Old 01-19-2016, 06:04 PM   #19
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Good info
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Old 01-19-2016, 07:43 PM   #20
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Quote:
Originally Posted by Rack Ranch View Post
I had to go back and look at for my post to find out that seven months ago I posted a question about post workout nutrition. At that time I was about three months into working out and was searching everywhere for information on nutrition. I'm coming up on one year since my journey began, and with the accountability threads, I thought I would share some of what I learned. I will also share what supplements I take as well. I know some of you don't believe in workout supplements, and that's fine. I feel like whatever an individual feels helps them make progress then it is a personal decision.

I'm just going to provide links to articles I feel give the best breakdown of the how when and where we should eat. I hope that some of you have input as well, but if we are going to hit the gym and spend our precious time and hard earned money we should at least have a general understanding of the following.
Macronutrients: Protein, Fats, and Carbohydrates. We need to understand the different types, how much of each we need, and when to eat them. Attached is some info on Macros and a calculator to help you determine your daily needs.

http://www.fitday.com/fitness-articl...mportance.html

http://www.bodybuilding.com/fun/macr...calculator.htm

Glycemic index, which falls under the category of carbs, are important to understand no matter which diet you are trying. Myself, I try to eat only low G carbs with the exception of immediately following a workout. The attached article will explain more.

http://www.bodybuilding.com/fun/zaino14.htm

Post workout nutrition to me is the most important. When I got my post workout nutrition right, I saw greater progress with decrease soreness and increased recovery time.

http://www.intense-workout.com/post_workout.html

Support you Testosterone Naturally. There has been a lot of talk on test here lately and all of us hitting the gym and eating right are doing the right things. Rest is also very important, as well as correct supplementation.

http://fitness.mercola.com/sites/fit...ne-levels.aspx

I have three Whey protein shakes a day. First one soon after brushing my teeth in the morning. Second, immediately following my workout. I workout and 1pm. In this one I also add Creatine and two tablespoons of honey. Third one, for my afternoon snack. It gets hard to have all the food and meals prepped that you need but I still eat or drink a shake five times a day. Six when I can. Whatever time of day you workout, the timing of the post workout shake is very important.

I drink C4 from GNC for pre workout energy and I add BCCA's to my during workout water.

I have a diet and workout plans if anyone is interested just PM me.

Hope some of you find this info helpful, and I hope some of you who know way more than me will find this thread and add to it.
Core Power is the best after workout recovery shake. It's delicious, lactose free and shelf stable. Made with fresh milk and honey to sweeten it. Some flavors have honey and cane sugar. Lights have a little lower carbs but honestly if you're working out more than 45 minutes you need the carbs and calories to replenish the muscle fibers. I have used it everyday for the last 5 years through triathlon, marathon and weight training. It truly is awesome and your body absorbs 97% of the natural dairy protein you ingest. The only food that absorbs better is the egg.
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Old 01-19-2016, 08:08 PM   #21
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Quote:
Originally Posted by Flex View Post
Carnivore is what I've been using for years. Several other companies have jumped on the bandwagon the last few years. I love it. My body handles it better. It doesn't bother my stomach like whey does sometimes.
Do you use the Carnivore beef protein that's in a liquid form already? I don't remember how many ounces of liquid were in the small bottle,but the grams of protein were near 50..It was rank amigo..Good for ya',but rank.
The guys that'd been using it for 2 yrs held their nose to choke it down!
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Old 01-19-2016, 08:09 PM   #22
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No. Powder. The chocolate, chocolate peanut butter, and the vanilla caramel are amazing.
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Old 01-19-2016, 08:15 PM   #23
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Okay gotcha..This looked like a "5hr energy" drink size bottle..50 gr.Protein..Tasted like you bit your tongue in two!lol
I was given a six pack of em.Swear to god I'd rather swallow gas while siphoning!
I'll look up what you're talking about..Gracias!
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Old 01-19-2016, 10:16 PM   #24
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Quote:
Originally Posted by Hart8 View Post
Okay gotcha..This looked like a "5hr energy" drink size bottle..50 gr.Protein..Tasted like you bit your tongue in two!lol
I was given a six pack of em.Swear to god I'd rather swallow gas while siphoning!
I'll look up what you're talking about..Gracias!
Yeah, I've seen but never even tried one of the rtd carnivores. Nobody around here has them.
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Old 01-19-2016, 10:27 PM   #25
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I've got a few friends that are wayyy more serious about muscle gains than I am.They got 'em for 9me..My problem is I don't dig eating food..I don't do illegal stuff,and to be honest with you,a hard time just ingesting bcaa's..I wanna stay the same,and ripped
Check out Hardcore gym rats on f.b..J.Hart
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Old 01-20-2016, 09:52 AM   #26
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Default Beef Protein V Whey Protein

Since the topic came up, I went ahead and did a little research myself. I had read the good and bad of both in the past but wanted to jog my memory. What I found, as you might expect, is some think one is better and some think another is better. Like Flex stated, beef works for him. Myself, I like cold filtered whey. To take it a step further, I use Natural Whey sourced from grass fed cows. I think when it comes to exercise, whether your body building or just trying to get in shape, confidence in everything you do is very important. That being said, whatever product or program your doing, buy into it, give it 100%, and you will no doubt see results.

Rosco, thank you for the recommendation. I need a good post workout drink.

https://www.youtube.com/watch?v=U29mBBQAjls

http://www.prozis.com/blog/en/beef-p...rotein-better/

Last edited by Rack Ranch; 01-20-2016 at 09:55 AM.
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Old 01-20-2016, 09:56 AM   #27
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C4 was terrible for me. I felt it strong the first week or two. Gradually i kept increasing because I'd build a tolerance. I got up to about 4 scoops before I'd see any boost in performance. Along with all that caffeine came really high blood pressure. Around 150/95.

Went back to pre jym. It's pricey, but it always only takes me one scoop. Blood pressure is back down to 120/80 levels. No tolerance built to it.
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Old 01-20-2016, 10:00 AM   #28
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So far the best results I've seen as far as gains/lean muscle have been with the cheapo six-star whey isolate directly after a workout. The remainder of my intake comes from whole foods like oatmeal, chicken, fish, beef, veggies, sweet potatoes, whole grain pasta/bread, and rice. I may need to up the protein and cut back on carbs, but all in due time. 7 lbs of fat gone in two weeks is good enough for now.
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Old 01-20-2016, 10:03 AM   #29
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Heck yeah! Unfortunately the sports nutrition industry has become very very shady. Most muscle pharm type companies demand 60-70% margins which means you're getting cheaply produced pills or powders or isolates and they do incredible marketing and sponsorship to let you understand that by using their product you will reap results like their models or their paid scientists. Realistically, it's hard to beat natural protein sources eggs, dairy, vegetable and meat sources in the right servings sizes. When you want protein on the go that's natural and no holding your nose needed, you'll be really impressed with Core Power
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Old 01-20-2016, 10:28 AM   #30
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Originally Posted by popup_menace View Post
So far the best results I've seen as far as gains/lean muscle have been with the cheapo six-star whey isolate directly after a workout. The remainder of my intake comes from whole foods like oatmeal, chicken, fish, beef, veggies, sweet potatoes, whole grain pasta/bread, and rice. I may need to up the protein and cut back on carbs, but all in due time. 7 lbs of fat gone in two weeks is good enough for now.
I like the 6star pre-workout, its cheap but works, or seems to anyway.
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Old 01-20-2016, 11:49 AM   #31
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Quote:
Originally Posted by Rack Ranch View Post
Since the topic came up, I went ahead and did a little research myself. I had read the good and bad of both in the past but wanted to jog my memory. What I found, as you might expect, is some think one is better and some think another is better. Like Flex stated, beef works for him. Myself, I like cold filtered whey. To take it a step further, I use Natural Whey sourced from grass fed cows. I think when it comes to exercise, whether your body building or just trying to get in shape, confidence in everything you do is very important. That being said, whatever product or program your doing, buy into it, give it 100%, and you will no doubt see results.

Rosco, thank you for the recommendation. I need a good post workout drink.

https://www.youtube.com/watch?v=U29mBBQAjls

http://www.prozis.com/blog/en/beef-p...rotein-better/
When I worked with a human performance lab doing product testing we did a huge multi lab study on protein and absortion and found that once it enters the body protein is protein, casein, whey, beef, soy, etc. Are all broken down the same way to do the same thing.

All of the bro science about one or the other is bs to get people to think they need multiple kinds of protein.

Now individually some people do handle things better like I do with the beef. But I also think it has to do with the other ingredients in the protein. I don't like extra carbs, creatine, sugar, or any of that. Some people respond better with those added in.
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Old 01-20-2016, 11:52 AM   #32
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Keep in mind 80-90% of the battle is exercise and proper nutrition!!!!

Supplements(that are legal) will only add a little bit and not make a huge deal.....in comparison to what clean eating will do to your body
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Old 01-20-2016, 11:55 AM   #33
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I need some help with this too. I run 3-4 miles daily and strength train 2-3 times per week. I have lost some weight but am not getting the "ripped" effect that I would like. I don't want to add mass or lose too much weight, but would like to refine the muscle that I do have. I guess I don't eat right or something. Maybe it is just my genetic makeup. I do partake in AdvoCare, but I don't take any other protein shakes, pre or post workout, whey, creatine, or any of that. Maybe that is why I am not getting "ripped".

Can anyone help me out or lead me in the right direction as far as where to start? I am 6'3", 230 lbs and want to get to 225 lbs, but "ripped" or at least more definition. Thanks in advance.
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Old 01-20-2016, 12:11 PM   #34
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I need some help with this too. I run 3-4 miles daily and strength train 2-3 times per week. I have lost some weight but am not getting the "ripped" effect that I would like. I don't want to add mass or lose too much weight, but would like to refine the muscle that I do have. I guess I don't eat right or something. Maybe it is just my genetic makeup. I do partake in AdvoCare, but I don't take any other protein shakes, pre or post workout, whey, creatine, or any of that. Maybe that is why I am not getting "ripped".

Can anyone help me out or lead me in the right direction as far as where to start? I am 6'3", 230 lbs and want to get to 225 lbs, but "ripped" or at least more definition. Thanks in advance.
I am very similar and 6'4 235 at this point.

I would suggest adding another 1-2 days of strength training and knocking down to 2-3 days a week or running and add more sprint work instead of long distance.

I would also add some creatine monohydrate and a protein shake post workout for recovery along with 40-60 grams of carbs immediately post workout
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Old 01-20-2016, 01:36 PM   #35
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Originally Posted by COACH_EM_UP View Post
I need some help with this too. I run 3-4 miles daily and strength train 2-3 times per week. I have lost some weight but am not getting the "ripped" effect that I would like. I don't want to add mass or lose too much weight, but would like to refine the muscle that I do have. I guess I don't eat right or something. Maybe it is just my genetic makeup. I do partake in AdvoCare, but I don't take any other protein shakes, pre or post workout, whey, creatine, or any of that. Maybe that is why I am not getting "ripped".

Can anyone help me out or lead me in the right direction as far as where to start? I am 6'3", 230 lbs and want to get to 225 lbs, but "ripped" or at least more definition. Thanks in advance.
You're not going to get ripped running 3-4 miles a day. That's murdering your body especially at your size. You need to focus on high intensity strength training for hypertrophy and diet if you want to be ripped. Have you ever seen distance or marathon runners that look good? They all develop that hunched shoulder, zero muscle tone look.
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Old 01-20-2016, 01:44 PM   #36
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You're not going to get ripped running 3-4 miles a day. That's murdering your body especially at your size. You need to focus on high intensity strength training for hypertrophy and diet if you want to be ripped. Have you ever seen distance or marathon runners that look good? They all develop that hunched shoulder, zero muscle tone look.
Actually, I have seen marathoners that look pretty ripped. Now, they don't have the mass, but they do have the definition. I guess I should have added that I like to run, for some odd reason. I have set goals on total distance for this year and want to get there. I do agree that I need to strength train more and for a longer period of time.

Thanks for the info.
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Old 01-20-2016, 01:44 PM   #37
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You're not going to get ripped running 3-4 miles a day. That's murdering your body especially at your size. You need to focus on high intensity strength training for hypertrophy and diet if you want to be ripped. Have you ever seen distance or marathon runners that look good? They all develop that hunched shoulder, zero muscle tone look.
LOL!!!!

Kinda what I said but more blunt
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Old 01-20-2016, 01:45 PM   #38
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The answer is right in front of your face!

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Old 01-20-2016, 01:50 PM   #39
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You're not going to get ripped running 3-4 miles a day. That's murdering your body especially at your size. You need to focus on high intensity strength training for hypertrophy and diet if you want to be ripped. Have you ever seen distance or marathon runners that look good? They all develop that hunched shoulder, zero muscle tone look.
^^^

Weight training... Intense weight training, burns 100x more calories than steady state cardio. Cardio is important and should be done to keep recovery time down but prolonged cardio is burning muscle over fat as fuel

" ripped" is about exposing the muscle by removing fat and water. You can have the best abs in the world and minor diet and water manipulation keeping them from showing.
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Old 01-20-2016, 01:54 PM   #40
Flex
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Quote:
Originally Posted by Low Fence View Post
^^^

Weight training... Intense weight training, burns 100x more calories than steady state cardio. Cardio is important and should be done to keep recovery time down but prolonged cardio is burning muscle over fat as fuel

" ripped" is about exposing the muscle by removing fat and water. You can have the best abs in the world and minor diet and water manipulation keeping them from showing.
Yep yep. Especially for big guys. Extended steady state cardio destroys our muscle mass.
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Old 01-20-2016, 02:24 PM   #41
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Can you post up what a typical day of nutrition is for you? What are your typical meals, snack, drinks, and a rough estimate of what you think your caloric intake is? Please be as specific as possible to include your macronutrients if you know them. Also, on the days you run and strength train does your diet change? PM me if you want.

Quote:
Originally Posted by COACH_EM_UP View Post
I need some help with this too. I run 3-4 miles daily and strength train 2-3 times per week. I have lost some weight but am not getting the "ripped" effect that I would like. I don't want to add mass or lose too much weight, but would like to refine the muscle that I do have. I guess I don't eat right or something. Maybe it is just my genetic makeup. I do partake in AdvoCare, but I don't take any other protein shakes, pre or post workout, whey, creatine, or any of that. Maybe that is why I am not getting "ripped".

Can anyone help me out or lead me in the right direction as far as where to start? I am 6'3", 230 lbs and want to get to 225 lbs, but "ripped" or at least more definition. Thanks in advance.
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