The Running/Keeping Fit Thread

[RedReet]

I should actually delete that. Aye, PST got in touch, so he's donating the £20 to the site as agreed.

[Baracus]

Novice here

Need some help & direction lads.

On Gaining muscle, what food to eat and how to train upper shoulders and arms as I've managed to get rid of some of my beer belly and improve my cardio over last 3 months. So now its weight training?

[Saveloy]

Rowan: 180.0km
Carra: 128km
RoadEnd: 91.22km
Rich: 65.7km
Saveloy 64.6km
Pablo: 50.8m
badpiggy: 30.2km
Slinky Skills: 19.7km
Cannotmakeit:14.2km
Alex: 4.8km

9.7km in the gloomy drizzle. Isn't it almost summer?

[badpiggy]

Rowan: 180.0km
Carra: 128km
RoadEnd: 91.22km
Rich: 65.7km
Saveloy 64.6km
Pablo: 50.8m
badpiggy: 42.8km
Slinky Skills: 19.7km
Cannotmakeit:14.2km
Alex: 4.8km

Just ran 12.6k which, after the 10,000k I ran to the Mali border and back according to cardiotrainer, is the furthest I've ever ran Can't believe it after the **** running month I've had up to this. Woohoo! I think only for this thread I'd have let it drift even more. Go team!

[Subby]

Do you have access to weights/gym? Or do you want to do it with just body weight?

Invest in some protein supplement. THIS ISN'T A REPLACEMENT FOR EATING NOR IS IT A DIET SHAKE DRINK THING!!!. It is in addition to eating properly and often.
I use this stuff... http://www.maxishop.com/maxiraw/protein/mass-blitz

**Going on the premise that you'll do a workout in the evening. If not we'll tweak it to a morning workout...**

Take 3 shakes a day, one in the morning, one in afternoon and one after your workout. ALONG WITH NORMAL FOOD. If you want to go at it seriously then you'll not have the usual 3-4 meals a day...but 5-6 smaller meals spread throughout the day.

Answer these and I'll get back to you
1. How often can you work out a week?...2 or 3 times?? More?
2. Morning or evening best for you?
3. Can you get to a gym/use weights?
4. Have you any injuries or areas of your body you can't work on? ( I have hip issues so have to be careful when working my legs or squatting)
5. What weight are you now roughly? Are you carrying excess fat? (be honest)
6. Do you eat meat? Have you any diet "hangups"?

I'll be glad to help you

http://www.est1892.co.uk/forums/showpost.php?p=2898821&postcount=176

Get you some good shoulder action going on as well

[Fierce]

The thing is, everybody is different. It's possible for people to have contrasting points of view and still be right, because it's impossible for one theory to be correct over all the others

My personal point of view, in terms of diet only, is in direct contrast to Subby's

I don't believe that eating 6 smaller meals has any tangible benefit over eating 3x normal meals. I haven't seen any evidence nor can I accept, based on what little knowledge I do have, the theories behind this way of eating

I also don't subscribe to the theory that eating 3x the amount of protein you would normally do somehow gives your muscles more fuel. Humans are very advanced creatures. We tend to be able to make use of whatever we put into ourselves, but similarly, we don't die if we overdo things. We just get rid of it as quickly as possible

We're not designed to process so much protein. In my opinion, ingesting 90g of protein a day (a shake is likely to be approx 20g or so) is a waste of time. I'd guestimate that unless you're 6"5 and weigh 15 stone with a BF% of 10%, then much of that protein will be excreted

The issue with things like supplements and the advice around them, is they're designed to make somebody money. They almost always stop short of giving a credible explanation as to WHY they do what the people selling them say they do

If you want to strip fat, then you reduce the substances that your body utilises to create body fat. Sugar. Or the many forms thereof

If you want bigger muscles, then you need to increase the size of the cells in your muscles. When you use your muscles, your body sends energy in your blood to them. The harder you push those muscles, the more energy required, and the more blood going to them. In turn, the blood cells in your muscles grow, in order to accept more blood, and therefore more energy

You get energy mainly from the food you eat. So, eat more food. Eat lots of good fat, and a decent amount of protein (if your diet is good, you shouldn't need protein shakes) and as little carbohydrates as you can get away with. Although, if you think that an insulin spike might be a good way to flood your muscles with red blood cells, you might want to consider doing so in relation to a workout

This would be my advice. But then I would say that listen to Subby for how to and what weights to lift

[Subby]

Yep personal tastes. Tell you what....ignore me on the diet and food stuff and let Fierce do his thing on the diet side and I'll sort you out a routine that will get you gains

I wasn't sure of his food intake so that's why I put question 6 on

With regards to the 3 shakes a day. If he is starting off with weights from basically a standing start. The quicker he can flood his body with nutrients, the faster he will build size at the start. Eat as normal but include the shakes to give your body plenty of fuel to regrow the muscle after a workout. If he is working out 3/4 times a week then he won't go lacking. Any excess protein that doesn't get used, just gets passed through by your body so it doesn't affect you.

I actually think more regular meals during the day, helps build leaner mass as opposed to bulking up first then cutting after. Saying that, I went the bulking up route and I'm finding it quite hard to cut. My training mate is a personal trainer and he does the 5-6 mini meals option and he's a lean well built cunt whereas I went "eat big to get big" mentality. It worked for me but I'm finding it hard to shift the excess size to show the physique underneath. I guess you can go either route depending on how serious you are about building a good shape

But as Fierce said, each to their own, diet has to be for you and you alone but the weights are generic to everyone with the basics exercises

[Rich]

May
Rowan: 180.0km
Carra: 128km
RoadEnd: 91.22km
Rich: 74.2km
Saveloy 64.6km
Pablo: 50.8m
badpiggy: 42.8km
Slinky Skills: 19.7km
Cannotmakeit:14.2km
Alex: 4.8km

[Rowan]

May
Rowan: 196.0km
Carra: 128km
RoadEnd: 91.22km
Rich: 74.2km
Saveloy 64.6km
Pablo: 50.8m
badpiggy: 42.8km
Slinky Skills: 19.7km
Cannotmakeit:14.2km
Alex: 4.8km

[RoadEnd]

May
Rowan: 196.0km
Carra: 128km
RoadEnd: 100.5km
Rich: 74.2km
Saveloy 64.6km
Pablo: 50.8m
badpiggy: 42.8km
Slinky Skills: 19.7km
Cannotmakeit:14.2km
Alex: 4.8km

[RoadEnd]

Right let's kick off June. Nice 10K in Worcester this morning. However, race organisers were ****e. Registration overran, no water stations and the finish line was a chalk mark on the ground plus a piece of cardboard with FINISH scrawled on it.

JUNE

RoadEnd: 10km

[Slinky Skills]

I've cycled 5.8 miles today, can I count that towards my running or not?

[badpiggy]

Only if you radically redefine "running".

[Subby]

Think we scared him off Fierce

[Roboklopp]

As well as my shoulder being ****ed, I have a massive trigger point in me right arse cheek. It's well annoying - particularly as the issue was with me left arse cheek last week.