Weightlifting for Kiwis - Discussion and support regarding the art of swole

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All i know from personal experience:
  • Having at least 100-120g protein/day makes a difference, and is maintainable with effort in cooking meat and having a regular protein shake daily. When I have less than 100g by snacking and not cooking meaty meals for myself, I don't feel like I'm getting any bigger/stronger.
  • Trying to get over 200g/day makes me shit and fart like a demon and feel bloated all the time.
1.62 g/kg/day puts me at 145g protein per day, being 200lbs. So I'm fine with my daily target of at least 120g.
 
The Stranger said:
Is any of this published or is it just "I know a guy who knows a guy who..."? This review of 49 studies with 1800+ participants found "Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further [resistance exercise training]-induced gains in [fat-free mass]." (The conversion comes out to about 0.8g/lbs for anyone who cares).
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It was the one with Alan Aragon, I'm not watching 2.5 hours to find the timestamp. Even if it's not substantiated, if there's a downside to undershooting and no downside to overshooting then the takeaway is pretty obvious.
 
I don't trust my 1" bar to go higher than 3 plates, so I'll be replacing them all before too long. How do I make sure old weights don't go to a vile HUNGRY SKELETON?
 
Jerk Sausage said:
Beginners will watch that kind of content and confuse themselves into a state of analysis paralysis where the basic tried and true advice is ignored. They might go into a gym and lie flat on the floor doing cable flies, setting a timer on their watch for rest sets, and using a scale to measure their macro intake, all to have "the best" routine. But they can't even squat their own body weight yet.
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No truer words. Thanks man.

I'm new, I spent a couple months trying to "optimize" my progress. Counting macros, following all of the bullshit zoomer slop from Dr. Mike.

Recently something clicked, and I do it every morning because it makes me feel good, not because I want an "optimal" experience. I started trying competing with my PRs instead of following bullshit "volume programs" and noticed I was a lot stronger than I thought. Still very very new, I eat a pound of 80/20 ground beef every day, i'm on creatine and drink a lot of water. Hoping to beat 155 3x on Thursday.
 
ubegirlie said:
I spent a couple months trying to "optimize" my progress.
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It's just one of those things you have to learn and immunize yourself against, the whole optimization mindset. It's like buying a racecar to learn how to drive. Of course the racecar is better and faster - but you are not ready for it, and if you're meant to go offroading, you've optimized in the wrong direction. Start with the Honda Civic like everyone else.

I think two things really compel it:

1. people want bang for their buck. If they're going to commit to XYZ eg. weightlifting, they want every minute spent to pay the biggest dividends possible.

2. people want hope. If XYZ isn't working but it's the strategy you picked, you'd rather find some minor flaw in your strategy than accept you've been going about it all wrong and wasted a tonne of time/effort towards your goal.

I see the later a lot in the supplement market. I have milk crates full of supplements to handle my various genetic quirks. (Mostly so I don't throw something out only to decide to try it again six months later.) And you can 100% find videos on Youtube saying "No no no, you have to take this in the morning! It's actually bad if you take it before bed." Or "Oh! You bought straight ABC but it didn't have the DFG additive? Yeah your body can't absorb that at all." And the grifters will take it as far as you can swallow. Chirality, manufacturer quality, dosage regimens... any excuse besides 'this product isn't for you, period.'
 
Legalize Asbestos said:
It's just one of those things you have to learn and immunize yourself against, the whole optimization mindset. It's like buying a racecar to learn how to drive. Of course the racecar is better and faster - but you are not ready for it, and if you're meant to go offroading, you've optimized in the wrong direction. Start with the Honda Civic like everyone else.
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I'd never expected to get such sage advice on the gossip forum, thanks.
Legalize Asbestos said:
I see the later a lot in the supplement market. I have milk crates full of supplements to handle my various genetic quirks. (Mostly so I don't throw something out only to decide to try it again six months later.) And you can 100% find videos on Youtube saying "No no no, you have to take this in the morning! It's actually bad if you take it before bed." Or "Oh! You bought straight ABC but it didn't have the DFG additive? Yeah your body can't absorb that at all." And the grifters will take it as far as you can swallow. Chirality, manufacturer quality, dosage regimens... any excuse besides 'this product isn't for you, period.'
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I see this so much with the huge push for peptides, so many science based grifters pushing their dropshipped Ghangzhou CJC lmao, i'll keep that in mind.
 
ubegirlie said:
I see this so much with the huge push for peptides, so many science based grifters pushing their dropshipped Ghangzhou CJC lmao, i'll keep that in mind.
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On day 9 of 500/500 BPC157 and TB500 and not only has my shoulder healed from an injury 2 weeks ago (i tweaked it similarly before and it took a month and a half) but my wrist which has an old injury that made it painful to supinate for over a year now has all but disappeared. I've lived with it so long didn't even consider it could be fixed. Plus soreness from lifting is massively reduced. Considering adding some sets since I recover so much faster. I also sleep like a baby. Maybe I'll get super cancer in 5 years IDK but it's worth it for now.

Also lost 20lbs on Reta in 9 weeks with actually a small amount of strength gain, and massively increased energy. Reta is in phase 3 trials though so I'm not too worried about it's side effects and I'm about as confident as I can be that peptides I get are pure due to testing groups. Also I get them direct from China so they're pretty cheap.

Overall these things are definitely not a great idea if you're super cautious about your body but personally I'd rather take them than tren or any other androgenic PEDs. I definitely am going to be doing a cycle of tb500 and bpc157 any time I get injured from now on.
 
Legalize Asbestos said:
I see the later a lot in the supplement market. I have milk crates full of supplements to handle my various genetic quirks. (Mostly so I don't throw something out only to decide to try it again six months later.) And you can 100% find videos on Youtube saying "No no no, you have to take this in the morning! It's actually bad if you take it before bed." Or "Oh! You bought straight ABC but it didn't have the DFG additive? Yeah your body can't absorb that at all." And the grifters will take it as far as you can swallow. Chirality, manufacturer quality, dosage regimens... any excuse besides 'this product isn't for you, period.'
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To be fair, most supplements only make your pee more expensive. I think people just need to buy X, Y and Z to keep themselves motivated in some way, it's more psychological than anything else. You usually have people that are at the end of two extremes, they are either fat motherfuckers who can't stop eating or hungry skeletons that can't be bothered to eat a proper meal.
Honestly? I've given up on all the pseudo-science surrounding fitness, all the studies are paid off by companies that are interested in selling you supplements.
But, i mean, the only reason i say all of this is because i've been working out, on and off, since 2014 (and by that i mean, i would workout a year, stop for maybe 2 or 3, go back, do it for a year etc), so i can say that there really isn't much of a difference in taking supplements versus just eating food.

Just learn how to do your exercises properly, learn how to eat good food (one or two pieces of chicken or beef every meal, or 4 ~ 5 eggs every meal), and just move on with your life. (I'm not talking to you specifically, just to be clear).
Working out is really good for your health and for your mind, but you really can't obsess over this shit unless you are wealthy and semi-retired. A man working 8 hours a day from Monday to Saturday can't stay on top of all of that, even if he's just working on an office or even if he works from home.
Unless the guy has no other interests in life except working out, that is.
 
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ubegirlie said:
I'd never expected to get such sage advice on the gossip forum, thanks.
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There are some very, very clever minds at work on this site.

mars said:
On day 9 of 500/500 BPC157 and TB500 and not only has my shoulder healed from an injury 2 weeks ago (i tweaked it similarly before and it took a month and a half) but my wrist which has an old injury that made it painful to supinate for over a year now has all but disappeared. I've lived with it so long didn't even consider it could be fixed.
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Exactly how do you take these? Precise dosages and methodology, please?
 
Iron Jaguar said:
Exactly how do you take these? Precise dosages and methodology, please?
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It depends on what you're trying to do and also your bodyweight. For my personal injury repair I got combo vials with both peptides (5mg each) in them for simplicity. Doseage can be variable and dependant on body size. I started off at 500/500 micrograms a day which considered somewhat conservative for an adult male and I moved up to 1mg each (split morning and evening) which is a medium high dose once I figured out I didn't have any side effects. You can start as low as you want to figure out your tolerance. Many people just do a maintenance 250mcg a day if not taking for injuries but I'm not interested in doing this peptide non-stop.

Subcutaneous injections with an insulin needle as close as possible to the injury (BPC157 is somewhat local in its effects TB 500 is systemic) if taken separately you can dose TB500 subq in the belly twice a week and do BPC daily (or twice daily) near the injury.

Definitely look up the side effects and make an informed choice. TB500 is especially is experimental in humans.
 
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I was doing chest + biceps today and finishing it with one-armed preacher curls. I noticed that my left arm was significantly weaker than my right even though they seemed exactly the same during dumbbell curls. Is this just a mind-muscle connection thing because my left arm is non-dominant and what should I do about it to avoid a muscle imbalance?
 
The Stranger said:
I was doing chest + biceps today and finishing it with one-armed preacher curls. I noticed that my left arm was significantly weaker than my right even though they seemed exactly the same during dumbbell curls. Is this just a mind-muscle connection thing because my left arm is non-dominant and what should I do about it to avoid a muscle imbalance?
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It's harder to cheat 'preacher curls' because you can't subconsciously use your body to throw an impulse into the initial movement or bring the arm forward to engage other muscles when you start to fatigue. Sounds like you should replace your regular curls with the preacher style until you balance out again.
 
Had a pretty bad cold for a week while simultaneously getting no rest and drinking a fair amount and eating like shit. Tried to pickup where i left off once i was healthy again and felt like I was going to pass out on each of my 3 working sets. Had to cut the last set short. Hoping this week goes better and just going to chalk that up to the cold and diet cause that was fucked up. Was making some good progress right before i got sick too.
 
Michael_Jordan_Peterson said:
Had a pretty bad cold for a week while simultaneously getting no rest and drinking a fair amount and eating like shit. Tried to pickup where i left off once i was healthy again and felt like I was going to pass out on each of my 3 working sets. Had to cut the last set short. Hoping this week goes better and just going to chalk that up to the cold and diet cause that was fucked up. Was making some good progress right before i got sick too.
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If I go on a binge it takes me a few days to dry out now and I feel like throwing up lifting. You’ll be fine in a week or so.

If you are going to eat like shit occasionally are sure you’re also taking multivitamins and some other supplement.
 
Lifting for the first time in a week. Decided to take a week off after hurting my knee and dealing with an injured shoulder. It's entirely my fault. I was pushing to failure every single set despite being in a very deep calorie deficit working out 5 days a week. My body was tired and achy all the time and I didn't give myself time to recover and just kept lifting heavy and to failure. This week was a reminder that you should go a little easy when you're at 1k calorie per day deficit, stay really hydrated and pay attention to the weights you're lifting. Peptides have me essentially pain free and I've been eating at maintenance for recovery but I still am going to do two weeks of 50% weight and do recovery reps for any push or quad movements. Then I'll build up back to normal over another week. It's REALLY tough holding myself back, I just want to get in and throw around big circles but I'm trying to be an adult here. (an adult who doesn't heal like he did 15 years ago). Thinking of changing my routine a bit after recovering.
 
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