Protein Shakes/Drinks Yay or Nay

[ShotOver]

Alrite, i'm starting a pretty full on diet/exercise routine to go over the next 4-6 months before i join the Navy.
I would like a high intake of protein without having to chow down lot's of chicken and steak, becuase i don't want the fat that goes with it.

What are your experiences with Protein shakes or drinks, and are there any you would recommend?

Thank's

[Roger Rabbit]

Kronenburg 1664 ;)

Have you thought about a protein rich diet as an alternative to drinks?

[Howie Kaluha]

I highly recommend them. In order to bulk, you have to take in loads of protein. The number of grams of protein you take in per day should be directly proportional to your weight. So, for example, I weight about 165 lbs. I would take in 165 grams of protein PER DAY. See, protein shakes are a great way of getting all that protein with having to eat 10 steaks and 40 eggs a day. Now, don't be afraid to take in the fat that comes along with steaks, burgers etc. If you're doing cardiovascular work throughout the week, you'll use that fat--in fact, you need a decent amount of fat intake......

I recommend "GNC Pro Peformance 100% Whey Protein" for your protein shakes. They have about 20-25 grams of protein per scoop. Chocolate, Vanilla, and Strawberry are all great flavors woot

[ShotOver]

I highly recommend them. In order to bulk, you have to take in loads of protein. The number of grams of protein you take in per day should be directly proportional to your weight. So, for example, I weight about 165 lbs. I would take in 165 grams of protein PER DAY. See, protein shakes are a great way of getting all that protein with having to eat 10 steaks and 40 eggs a day. Now, don't be afraid to take in the fat that comes along with steaks, burgers etc. If you're doing cardiovascular work throughout the week, you'll use that fat--in fact, you need a decent amount of fat intake......

I recommend "GNC Pro Peformance 100% Whey Protein" for your protein shakes. They have about 20-25 grams of protein per scoop. Chocolate, Vanilla, and Strawberry are all great flavors woot

Thanks mate, that's pretty helpfull. I hope that GNC Pro Peformance 100% Whey Protein stuff isnt very expensive and is easy to find. Will have a look in the health food store near my work next time.
I have heard good things about whey protein, but is there any negative side effects simliar to what comes along with taking large amounts of creatine?

[Howie Kaluha]

I highly recommend them. In order to bulk, you have to take in loads of protein. The number of grams of protein you take in per day should be directly proportional to your weight. So, for example, I weight about 165 lbs. I would take in 165 grams of protein PER DAY. See, protein shakes are a great way of getting all that protein with having to eat 10 steaks and 40 eggs a day. Now, don't be afraid to take in the fat that comes along with steaks, burgers etc. If you're doing cardiovascular work throughout the week, you'll use that fat--in fact, you need a decent amount of fat intake......

I recommend "GNC Pro Peformance 100% Whey Protein" for your protein shakes. They have about 20-25 grams of protein per scoop. Chocolate, Vanilla, and Strawberry are all great flavors woot

Thanks mate, that's pretty helpfull. I hope that GNC Pro Peformance 100% Whey Protein stuff isnt very expensive and is easy to find. Will have a look in the health food store near my work next time.
I have heard good things about whey protein, but is there any negative side effects simliar to what comes along with taking large amounts of creatine?

Glad I could be of assistance. And, nope, whey protein is one of the best things for you--you won't have any issues with it :D

[ShotOver]

I highly recommend them. In order to bulk, you have to take in loads of protein. The number of grams of protein you take in per day should be directly proportional to your weight. So, for example, I weight about 165 lbs. I would take in 165 grams of protein PER DAY. See, protein shakes are a great way of getting all that protein with having to eat 10 steaks and 40 eggs a day. Now, don't be afraid to take in the fat that comes along with steaks, burgers etc. If you're doing cardiovascular work throughout the week, you'll use that fat--in fact, you need a decent amount of fat intake......

I recommend "GNC Pro Peformance 100% Whey Protein" for your protein shakes. They have about 20-25 grams of protein per scoop. Chocolate, Vanilla, and Strawberry are all great flavors woot

Thanks mate, that's pretty helpfull. I hope that GNC Pro Peformance 100% Whey Protein stuff isnt very expensive and is easy to find. Will have a look in the health food store near my work next time.
I have heard good things about whey protein, but is there any negative side effects simliar to what comes along with taking large amounts of creatine?

Glad I could be of assistance. And, nope, whey protein is one of the best things for you--you won't have any issues with it :D

Awesome, stuff keeps sounding better and better.
I recommend "GNC Pro Peformance 100% Whey Protein" for your protein shakes. what you say there is interesting.. I don't know any Protein shake recipies, care to enlighten me?

[Laconian]

Depending on what flavor you get, you can sprinkle it on oatmeal, or throw it in a blender with some fruit, or peanut butter, milk etc. One of my favorites is to blend up about a cup of frozen or fresh berries, add a scoop of protein & about a tablespoon of pharmacutical grade fish oil. Blend on high for a minute and down it goes. The fishoil makes it nasty, but you need the Omega3 oils & fats, especially if you are training heavy. Or you can just eliminate the oil and drive on. W/chocolate whey, a banana, scoop of whey, 8-10 oz. of skim milk & a tablespoon of peanut butter is pretty tasty. Just a scoop of natural flavor in a glass of orange juice is a good morning pick-me-up.

If you are going to increase substantially your protein intake, make sure you drink plenty of water. Your liver can actually start to produce ammonia when you take in too much protein & not enough fluids (water).

[Sabre]

H-K's advice is right if you're wanting to 'bulk up' and intend to do a lot of weights.

However.
It would be best if you concentrated on cardiovascular training if you are not 'in training' at the moment. I would focus on running and circuit training, rather than heavy weights. Otherwise, you'll end up looking 'ripped' but will be f***ed if you have to run anywhere or carry a bergen a given distance.

I do a mixture of runs ( varying in length/speed...including 'fartlek' training) and a lot of hill training. I go out with a rucksack with useful emergency kit to make up weight ( bivvy bag/ doss bag cooker etc) to around 25-30 lbs. go out to some hills and walk up them and run down them and on the flats. treat it like a speedmarch, don't stop until you've finished the route. drink plenty of water and eat plenty of carbs going around (i use energy bars). at the end of this I eat a couple of protein bars (bars are easier to carry, I think) within 45 minutes of finishing. This is the 'window of opportunity' where the protein will do the most good.

Beware of not meeting the 45 minute 'window', the body simply disposes of protien it doesn't need, it doesn't store any. If you don't do the exercise and follow it up with the protien: a) You won't provide your injured muscles with the protein needed to repair and strengthen them. and b) a load of protein eaten at another time will just pass straight through your body...a waste of time and money.

One or two circuit sessions a week (no more) are good for building upper body strength. Make sure you cover all muscle groups for the best, all-round session. Make sure you warm up fully before and cool down correctly after. I suggest a 3 mile run at a good pace to warm up.

Circuits only really work if there are others with you, if you have any mates going in with you, or could meet up with someone who lives locally through the navy recruiters (I don't know, but you need some mates with you). include exercises like 'mil press' (standing with 20kg weight at chest level then extend up to full extension and repeat) crunches, bicep curl, press ups, sit up twists, tricep dips, skipping (good to keep heart rate up) 'angel of the north' ( standing with weights in each hand at sides, then lift outwards to shoulder height and back down) 'bench press' ( lay on floor with 10-15kg weight held above chest then push up) etc.

The guy on the mil press station is the 'pacer'. You decide what the circuit will be (ie 10, 15, 20 or 25 reps) and the 'pacer' starts everyone off when ready and completes the given number of reps. Everyone else does max effort on their station until the 'pacer' is finished his reps. The pacer then shouts 'change' and everyone moves around one. the new person on the mil press becomes the 'pacer' etc etc...

Alternatively, you can go for a minute and have a timekeeper or you could encorporate exercises into a 'shuttle run' for a slightly easier session ( ie run out 5m then do 10 press ups, run back then out 10m and do 10 crunches etc etc...)

At the end of each circuit, lay down on the floor and do leg raises together. Hold the legs straight out and together 6 inches off the ground for 20 seconds, then do 'scissor kicks' up and down from that position for however many reps that circuit was. then hold again at 6 inches, then spread your legs out to the side for the given number of reps and hold again at 6 inches, then rest. This really hurts and you might not be able to do it at first, but keep at it because it is the best way to strengthen abs which are vitally important for core stability.

So to answer your question, yes protien supplements are good if you use them properly. But for the military, don't bulk up, you want all round fitness and very good cardiovascular phys.

later.

[ShotOver]

Depending on what flavor you get, you can sprinkle it on oatmeal, or throw it in a blender with some fruit, or peanut butter, milk etc. One of my favorites is to blend up about a cup of frozen or fresh berries, add a scoop of protein & about a tablespoon of pharmacutical grade fish oil. Blend on high for a minute and down it goes. The fishoil makes it nasty, but you need the Omega3 oils & fats, especially if you are training heavy. Or you can just eliminate the oil and drive on. W/chocolate whey, a banana, scoop of whey, 8-10 oz. of skim milk & a tablespoon of peanut butter is pretty tasty. Just a scoop of natural flavor in a glass of orange juice is a good morning pick-me-up.

If you are going to increase substantially your protein intake, make sure you drink plenty of water. Your liver can actually start to produce ammonia when you take in too much protein & not enough fluids (water).

So basically fruit, whey protein, non-fat/low-fat milk and blend. Also lot's of water, check.
Thank's mate :)

[ShotOver]

H-K's advice is right if you're wanting to 'bulk up' and intend to do a lot of weights.

However.
It would be best if you concentrated on cardiovascular training if you are not 'in training' at the moment. I would focus on running and circuit training, rather than heavy weights. Otherwise, you'll end up looking 'ripped' but will be f***ed if you have to run anywhere or carry a bergen a given distance.

I do a mixture of runs ( varying in length/speed...including 'fartlek' training) and a lot of hill training. I go out with a rucksack with useful emergency kit to make up weight ( bivvy bag/ doss bag cooker etc) to around 25-30 lbs. go out to some hills and walk up them and run down them and on the flats. treat it like a speedmarch, don't stop until you've finished the route. drink plenty of water and eat plenty of carbs going around (i use energy bars). at the end of this I eat a couple of protein bars (bars are easier to carry, I think) within 45 minutes of finishing. This is the 'window of opportunity' where the protein will do the most good.

Beware of not meeting the 45 minute 'window', the body simply disposes of protien it doesn't need, it doesn't store any. If you don't do the exercise and follow it up with the protien: a) You won't provide your injured muscles with the protein needed to repair and strengthen them. and b) a load of protein eaten at another time will just pass straight through your body...a waste of time and money.

One or two circuit sessions a week (no more) are good for building upper body strength. Make sure you cover all muscle groups for the best, all-round session. Make sure you warm up fully before and cool down correctly after. I suggest a 3 mile run at a good pace to warm up.

Circuits only really work if there are others with you, if you have any mates going in with you, or could meet up with someone who lives locally through the navy recruiters (I don't know, but you need some mates with you). include exercises like 'mil press' (standing with 20kg weight at chest level then extend up to full extension and repeat) crunches, bicep curl, press ups, sit up twists, tricep dips, skipping (good to keep heart rate up) 'angel of the north' ( standing with weights in each hand at sides, then lift outwards to shoulder height and back down) 'bench press' ( lay on floor with 10-15kg weight held above chest then push up) etc.

The guy on the mil press station is the 'pacer'. You decide what the circuit will be (ie 10, 15, 20 or 25 reps) and the 'pacer' starts everyone off when ready and completes the given number of reps. Everyone else does max effort on their station until the 'pacer' is finished his reps. The pacer then shouts 'change' and everyone moves around one. the new person on the mil press becomes the 'pacer' etc etc...

Alternatively, you can go for a minute and have a timekeeper or you could encorporate exercises into a 'shuttle run' for a slightly easier session ( ie run out 5m then do 10 press ups, run back then out 10m and do 10 crunches etc etc...)

At the end of each circuit, lay down on the floor and do leg raises together. Hold the legs straight out and together 6 inches off the ground for 20 seconds, then do 'scissor kicks' up and down from that position for however many reps that circuit was. then hold again at 6 inches, then spread your legs out to the side for the given number of reps and hold again at 6 inches, then rest. This really hurts and you might not be able to do it at first, but keep at it because it is the best way to strengthen abs which are vitally important for core stability.

So to answer your question, yes protien supplements are good if you use them properly. But for the military, don't bulk up, you want all round fitness and very good cardiovascular phys.

later.

Yeah mate, i run 5-6 times a week for near an hour, if i can't make the hour of running i walk the rest. All non-stop. I run through the local golf course, it has a mixture of flat and hill's and all kinds of rough through to smooth surfaces to run on. I'm taking up swimming next week aswell.
The main things i want to bulk up are the muscles needed for swimming and my arms, since im going into the Navy as a clearance diver i want to be able to lift my own body weight easily out of anything and carry ****eloads.

[Sabre]

Yeah mate, i run 5-6 times a week for near an hour, if i can't make the hour of running i walk the rest. All non-stop. I run through the local golf course, it has a mixture of flat and hill's and all kinds of rough through to smooth surfaces to run on. I'm taking up swimming next week aswell.
The main things i want to bulk up are the muscles needed for swimming and my arms, since im going into the Navy as a clearance diver i want to be able to lift my own body weight easily out of anything and carry ****eloads.

Good stuff. Chuck some circuit training sessions in there with your running and swimming and that should be the business. Forgot you were going in for clearance diver, thought you were just going 'normal navy' ;) . Sounds like an interesting line of work. Keep it up and good luck mate!

[Violet Fashion by Mindy]

You are a fag PT. Deadset.

[Tranceaddict]

Till I see you enlisting, I'd like to see you shut your goddamn mouth.
He's actually getting off his ass and doing things with his life.

[CG51]

PT, navy boot camp is not that hard, i've been through all that...just concentrate on running, pushups, situp and pullups...you'll breeze on through it...just be prepared to be yelled at alot...no sweat...all those shakes will do is make you fat...unless you are a pro lifter...

You are a fag PT. Deadset.

x2

[b33f]

You are a fag PT. Deadset.

x2

what's your fvcking problem ppl?

[Violet Fashion by Mindy]

Till I see you enlisting, I'd like to see you shut your goddamn mouth.
He's actually getting off his ass and doing things with his life.

There is a fat chance of me shutting my mouth.

Now lets see. Work in research at a university or join the armed forces.

Idiot.

[ShotOver]

PT, navy boot camp is not that hard, i've been through all that...just concentrate on running, pushups, situp and pullups...you'll breeze on through it...just be prepared to be yelled at alot...no sweat...all those shakes will do is make you fat...unless you are a pro lifter...

Yeah mate, we don't even get yelled at anymore. Until the "Abandon Ship" exercises when you have DI's hosing you down and yelling Abandon ship! Abandon ship! haha
Bigger arms is what im goin for, so pull-up's and pushups get a little easier.

[Stormy]

I can't f*ck with alot of them ****s. It gives me gas. ( some Brands )
I been working out for a long time and Since I was 17 back in the late 90's and those shakes do help out in some way. Some do taste good btw.

My Fav flavor protein shake is Vanilla and Peach. GNC pro performance is what I prefer.

[Chuckie]

I'd recommend Optimum Nutrition's Vanilla. GNC stuff is overpriced and doesn't taste too good.

[Opening Batsman]

Well good luck with it. Tell us how it goes after a while. :)

[CG51]

PT, navy boot camp is not that hard, i've been through all that...just concentrate on running, pushups, situp and pullups...you'll breeze on through it...just be prepared to be yelled at alot...no sweat...all those shakes will do is make you fat...unless you are a pro lifter...

Yeah mate, we don't even get yelled at anymore. Until the "Abandon Ship" exercises when you have DI's hosing you down and yelling Abandon ship! Abandon ship! haha
Bigger arms is what im goin for, so pull-up's and pushups get a little easier.

sounds like you have your **** wired tight...you know what you want...you can't go wrong with the Navy because of all the options available to you...diving is bad ass, like salvage and underwater welding...good luck with bootcamp...remember, its just a head game, you got the physical stuff down...

[Jack Mehoff]

drink more beer

[ShotOver]

drink more beer

Nah mate, my last night on the piss was NYE, not drinking anymore, well and truly on the wagon.

[US MAN]

You are a fag PT. Deadset.

Hey, you know what? Without people who are willing to join the Navy, we'd be in a world of $hit. In modern times, the Navy has played a major part in every conflict. Whether it be long range close air support and bombing missions, to directing highly accurate cruise missiles on thier target, to patroling costal regions. All of these things are crucial in taking the fight to the enemy. Even history shows that a country with a strong and active Navy is a more powerful and dominating country.

The Navy may not be for you. That's your choice. If you wanna work at a university, that's your choice. I don't see people calling you names for your profession. Keep your smartass comments to yourself.

[Opening Batsman]

Can you buy this protein stuff at an ordinary supermarket?



You are a fag PT. Deadset.

Hey, you know what? Without people who are willing to join the Navy, we'd be in a world of $hit. In modern times, the Navy has played a major part in every conflict. Whether it be long range close air support and bombing missions, to directing highly accurate cruise missiles on thier target, to patroling costal regions. All of these things are crucial in taking the fight to the enemy. Even history shows that a country with a strong and active Navy is a more powerful and dominating country.

The Navy may not be for you. That's your choice. If you wanna work at a university, that's your choice. I don't see people calling you names for your profession. Keep your smartass comments to yourself.

Just ignore him, he just wants attention. Non-ignoring leads to thread hijacking. ;)

[US MAN]

true... his statement just aggervated me. :fork: :slap:

lol

[Violet Fashion by Mindy]

Ha dude I've known PT for a few years now. I'll call him a faggot if I want to call him a faggot.

It's all in jest

[US MAN]

ahhh, I see.. my appoligies, I misunderstood what you meant. You see, a lot of the time when I hear that a male is enlisting in the Navy, people call him gay and fag in the form of an insult because of the service he is going into.

[pAt]

dont do what some of my friends do..they bought a big tub of creatine and use it but after their workout they head over to mcdonalds, on another note is there any bad side affects to this? ive been thinkin about startin to use this.

[ShotOver]

dont do what some of my friends do..they bought a big tub of creatine and use it but after their workout they head over to mcdonalds, on another note is there any bad side affects to this? ive been thinkin about startin to use this.

Taking creatine ****s you up, your body produces it naturally and when you take so much in that function stops and you have to rely on the manufactured product to get it.

I havnt had Mcdonalds since.. about 7 months ago and that was one of them chicken salads :P

[Violet Fashion by Mindy]

Oi PT.

Just play sport man. Rugby Soccer or AFL would be good. No need to do anything special man.

[ShotOver]

Oi PT.

Just play sport man. Rugby Soccer or AFL would be good. No need to do anything special man.

I work until 7 on Tuesdays and Thursdays and local sporting clubs train at 5pm-6pm. I work until about 8-8:30 on Saturdays and local clubs have their games at 10am.
So that cancels that out. Morning and night runs are all i got, also training at home. Got barbells, dumb bells, chinup bar with attached dip handels, benchpress, boxing bag, skipping rope.
:)

[digrar]

Don't forget your core body stuff mate (I'm sure you haven't). You'll be no good to anyone if your big strong (:P ) arms and legs haven't got a strong link.
If you're going to get a big tub of powder from the health food shop, you might want to consider a neutral flavour and then flavour it your self, rather than getting 10 kilos of horrible tasting chock or strawberri stuff. ;)

[ShotOver]

Don't forget your core body stuff mate (I'm sure you haven't). You'll be no good to anyone if your big strong (:P ) arms and legs haven't got a strong link.
If you're going to get a big tub of powder from the health food shop, you might want to consider a neutral flavour and then flavour it your self, rather than getting 10 kilos of horrible tasting chock or strawberri stuff. ;)

I do the Army situp test every morning, 100 pushups over 5 minutes. Really works wonders.
Go for a 6km walk with my dad now twice a week.

[Laconian]

For diving, a total body activity, you really should work your body as a unit...check out the workout of the day at www.crossfit.com: Today is 3 rounds of run 400 meters, 30 overhead squats w/75# and 21 pull-ups. A smoker exercise, tomorrow's will be posted later, but give these a shot for variety & a total body smoker...

[Sabre]

digrar wrote:
Don't forget your core body stuff mate (I'm sure you haven't). You'll be no good to anyone if your big strong (Razz ) arms and legs haven't got a strong link.

True, having big, f***-off arms and legs is useless without core strength. You won't be able to pick up anywhere near as much without a strong core.

That's what you want leg raises for. They're much better at developing your core body strength than sit-ups. Sit ups only work part of your abs (the upper bits...I think) and then only dynamically. Leg raises work all of your abs and not dynamically, which is how they work in real life to stabilise your body.

Another good exercise to do is to lie down and raise your legs to six inches as per a normal leg raise. Then twist your feet to the left, hold there and flex your right leg so your foot hits your arse, then slowly (over 20-30 secs) straighten out your leg. Do the same for the other leg. You'll feel it in your obliques (the sides of your abdomen) these are difficult to work and are also important for stability.

Dorsal raises are very important too. Lie on your front with your hands on your head (POW position!) then arch your back and lift your torso off the ground, piss easy. Lots of reps, but not too fast, will strengthen your lower back.

[ShotOver]

digrar wrote:
Don't forget your core body stuff mate (I'm sure you haven't). You'll be no good to anyone if your big strong (Razz ) arms and legs haven't got a strong link.

True, having big, f***-off arms and legs is useless without core strength. You won't be able to pick up anywhere near as much without a strong core.

That's what you want leg raises for. They're much better at developing your core body strength than sit-ups. Sit ups only work part of your abs (the upper bits...I think) and then only dynamically. Leg raises work all of your abs and not dynamically, which is how they work in real life to stabilise your body.

By core you mean abdominal and lower/middle back right?
I tried those lying down scissor kicks tonight, nonstop for one minute, then rest then another minute. ****in killed me, haha awesome workout mate :D
Another good exercise to do is to lie down and raise your legs to six inches as per a normal leg raise. Then twist your feet to the left, hold there and flex your right leg so your foot hits your arse, then slowly (over 20-30 secs) straighten out your leg. Do the same for the other leg. You'll feel it in your obliques (the sides of your abdomen) these are difficult to work and are also important for stability.

Dorsal raises are very important too. Lie on your front with your hands on your head (POW position!) then arch your back and lift your torso off the ground, piss easy. Lots of reps, but not too fast, will strengthen your lower back.

Yeah mate, by core you mean abs and middle/lower back right? I do the situp test so i can get used to it for when i join up. Those lying down scissor kicks were awesome i did 1 minute non-stop, the rest and then another minute. Nearly killed me :D awesome workout mate, cheers.

[Sabre]

Yeah, they hurt like a biatch, but they do the job.

Try them at the end of each speed circuit, your lungs will be glad of the rest, but your legs will hurt twice as much! ;)

You got it right, core means abs and back, and very important it is too!

Enjoy.


BTW, don't do the 'scissor kicks' too violently. Just raise your legs alternatively from the '6 inch' position, you might give yourself an injury otherwise. The aim is to maintain your legs in the air using your abs. Thats why the 'reps' idea is useful, you aim to do them slowly and meet the 'reps' but don't beast them out quickly, it gives you something to do other than just hold your legs up. The idea is that time, not reps, is the important factor. It isn't a dynamic exercise like sit ups (where the muscles are only used during a rep, hence more reps are needed), with leg raises the muscles are working as long as the position is held, so time spent doing the exercise is more important than reps.

[ShotOver]

Yeah, they hurt like a biatch, but they do the job.

Try them at the end of each speed circuit, your lungs will be glad of the rest, but your legs will hurt twice as much! ;)

You got it right, core means abs and back, and very important it is too!

Enjoy.

Yeah mate, you need core strength for posture and all that too. But yeah, thanks for your help mate, much appreciated :D

[Sabre]

You're welcome. :D

[ShotOver]

With the scissor kicks i raise my upper body off the ground and also my quads tighten pretty hard, would it be wise to keep my upper body on the ground, stretch the quads and try not to flex them so much?
I don't do it on purpose but it's the strain that does it.

[Ayura]

Bulking up size isn't really an issue. Just stick with gaining endurance and strength. If you really wanna increase your upper-body strength, then one of the best, most simple exercise you can do is "Benchpressing" :) Just make sure you don't push too much heavy weight, and aim for 15+ reps. I would reccomend doing pyrimids to increase both strength and power.

Start of with low weights, but high reps, and then increase weight, but lower the reps untill you reach your heaviest load, and only pushing 1 rep. Works like a dream :)

[Mugger1]

IMO you dont need all those powders or weights but i dont doubt that they can help you improve certain aspects of your training.

Push-ups, Sit-ups and Pull-ups are the three main 'food' groups that you need train for. being a CD is very demanding just look at the physical requirements. 50push-ups 120 sit ups 18 pull-ups are minimums (and are done to a cadence) you should train for these and the only way to get better at them is to do them, although what sabre said is true about the abs, which goes onto another point. although i stated the three main groups you need to train for these with variety example push-up : divebombers, 8 count body builders, wide, close etc etc. im no personal trainer but i was training to become a CD not long ago. the info on here has been top notch but ultimately its your choice, besides everyone reacts differntly to training some are great at cals some not so good.

PS hit that bag and jump that rope! boxing is killer :P

[MARINO]

Nope

[ShotOver]

IMO you dont need all those powders or weights but i dont doubt that they can help you improve certain aspects of your training.

Push-ups, Sit-ups and Pull-ups are the three main 'food' groups that you need train for. being a CD is very demanding just look at the physical requirements. 50push-ups 120 sit ups 18 pull-ups are minimums (and are done to a cadence) you should train for these and the only way to get better at them is to do them, although what sabre said is true about the abs, which goes onto another point. although i stated the three main groups you need to train for these with variety example push-up : divebombers, 8 count body builders, wide, close etc etc. im no personal trainer but i was training to become a CD not long ago. the info on here has been top notch but ultimately its your choice, besides everyone reacts differntly to training some are great at cals some not so good.

PS hit that bag and jump that rope! boxing is killer :P

I can do 60pushups, and 130 situps (To the cadence) also 10chinups, and can certainly run that 2.4km in under 12 :)

[Sabre]

PT wrote:
With the scissor kicks i raise my upper body off the ground and also my quads tighten pretty hard, would it be wise to keep my upper body on the ground, stretch the quads and try not to flex them so much?
I don't do it on purpose but it's the strain that does it.

Ideally, try to keep flat on the ground, just raising your legs. Perhaps 'kick' is the wrong word, it should be controlled and not done at speed. The emphasis is on completing the exercise correctly, with legs straight. As I said above, it's not a dynamic exercise.

Good luck.

[Jack Mehoff]

try to do sit-ups while you watch TV.

[ShotOver]

try to do sit-ups while you watch TV.

I got the cadence from the Australian Defence Force on my computer, so i just get me mat out and do em` on my bedroom floor.

[Whisper]

My only warning about Creatine would be the fact you will dehydrate quicker while using it. It basically hyper hydrates your muscles casuing to you to bulk up more, however you need to drink tons of water to stay hydrated, so watch yourself on that one.

[ShotOver]

My only warning about Creatine would be the fact you will dehydrate quicker while using it. It basically hyper hydrates your muscles casuing to you to bulk up more, however you need to drink tons of water to stay hydrated, so watch yourself on that one.

Yeah mate, this is about Whey Protein. I know creatine ****s you up.

[Jack Mehoff]

I just spent 2 hours at the gym after over a week of beer and buffet. Now i'm hurting