southpaw121505

Reading this thread makes me think we shouldn't bother signing these guys. But seriously, if we're going to make picks like this can we at least advance them quickly.

Nevermind. lol

A 6'6 220 lb 18 year old that has touched 98 is low ceiling? .........what

Regarding the whey protein, I don't really see it as a supplement, I consider it food. It's a convenient way to get your protein in. Whey vs casein doesn't matter a whole lot. Digestion and muscle building/fat loss is a slowww process. Hitting your desired calorie and macro (carb/pro/fat) numbers over the course of the day is what matters and sometimes a protein shake is more convenient than cooking up some chicken. Creatine is good for strength and recovery but everyone responds to it differently. Some may see dramatic results from while some barely notice it. Try a plain creatine monohydrate, the expensive ones are just gimmicky and not neccessary. You don't need a loading phase or any of that either, they just want you to buy more of their product. Five grams a day, at any time. Doesn't have to be around your workout. It works once it is saturated into your muscles and thats from taking it daily, no one dose is going to make a difference. Jack3d is a pre workout and the main thing in it to get you ready to workout is caffeine, I use coffee for this purpose, much cheaper. If using it gets you in the zone to have awesome workouts then by all means, but it's not worth the price in my opinion. I'd say everyone should take a multivitamin. Unless your diet is incredibly balanced with a lot of fruits and vegetables then most would probably benefit from a multi. For the most part, supplements are a rip off.

I like it too, I'm not wasting 10 10 picks in a stacked draft. Do what you have to do to sign that kinda talent.

Betancourt coming up is all the more reason to not send him. Dont want him leading off the 9th.

It means they're significantly bad at baseball.

Do either of these guys project to have at least some pop in the future? If they are relying on ba/obp, they aren't exactly off the charts good for their age/level. I'm not that thrilled about either guy to be perfectly honest.

Hart is an every day play, this is stupid. Fine with Boggs starting.

Greinke. He has the stuff to consistently get guys out that have seen him before. Marcum is much more likely to get "figured out" by guys that have seen him a few years in a row.

It's not a pay per view. That isn't a lackluster card for a versus event, not at all.

Is this a troll thread?

Props just for doing chins/pulls. Great movement. Any updates? Questions? Did everyone fall off the wagon? http://forum.brewerfan.net/images/smilies/smile.gif

Don't want to trade Rogers either, no thanks.

Agreed. I still say any strength gains are more to the noob factor than because of the program design. I would counter that you will lose more weight doing P90X than the other workout though. Initially, yeah, if calorie intake doesn't change you will burn more cals through p90x. But, not much more than a standard lifting routine with less dreadful cardio sessions. The difference in cals burned is small enough that you can easily adjust your diet to put you in an equal deficit to p90x and still lose the weight. The reason I prefer that route is that I think it preserves more muscle in the long run, which helps your metabolism and keeps you burning fat. You're also more likely to stick to that type of routine if you aren't dreading every single workout.

lol that gaining muscle has to = steroids

that a baby yo, excellent ab against stubbs there

I'd love to find a guy like Drew that can help now and down the road. We have nothing at short now or in the future.

You and your wife are the only ones http://forum.brewerfan.net/images/smilies/wink.gif

Caffeine can give you a slight boost on your metabolism, meaning more calories burned even at rest. I'm leery even saying this because caffeine is something you don't want to go overboard with. Please don't start downing coffee expecting dramatic results, and if you're new to caffeine, start slow to assess how you'll react to it. If you drink coffee already or want to try it, go for it, just realize the effect is small compared to diet and training. If those two account for 99% of results, supplements(caffeine) account for 1. If your diet and training is spot on, why not take all the extra avantages you can? Point is, it's still miniscule compared to the basics. There's more on this I'll possibly get into later. I'll have to think about it, I'm not used to consulting people that I know very little about their medical history.

I'd recommend MWF as you suggested, little more volume on upper body because: it's weaker than your lower body and your're going to hit your lower body some on cardio as well. Do your lifting program and fit in 3-5 cardio sessions a week for now. I'd shoot for one high intensity interval training cardio session and the rest can be lower intensity but make sure you get them in, even 40-60 mins on a treadmil walking or on an elliptical will help mobilize those fat storeswe want to burn for energy. Options for doing your cardio: after lifting or on off days, HIIT should be on "off" days. You can google high intensity interval training(HIIT) for more examples, but you want to give maximum effort for 20-40 seconds, and then low effort, walk or jog for 1-2 minutes. What I do is start on a treadmill walking or lightly jogging and at the 2 minute mark I switch to an all out sprint for ~30 seconds. Every even number I'll sprint, 2 min mark, 4 min mark, etc. You only need to do this for 10-20 mins. Start at 10, that's only 4 sprints, so make them all out. Add more time/sprints every week. fortheloveofweeks, Add up the calories for a day every day. Use packaging, google, Subway's website. It's boring and take a few minutes out of your day, but it's a neccessary evil. I do some sort of workout seven days a week most weeks, with a bare minimum being an hour on the elliptical or a 4 mile run either on the treadmill or outside. I've dropped about 25 pounds this year, almost all of it fat (or so my hand-held body fat monitor says), and have a lot more muscle tone than I really have ever had. I lift 5-6 days a week, rotating between a day each of upper body, core, and leg work. I keep a daily food log and limit my caloric intake to ~2300 calories a day. Usually end up with about 10-15% fat, and the remainder split between carbs (usually eaten earlier in the day) and protein. What are the major disadvantages to doing what I would consider at least a moderate workout every day? Before I started doing this back in early January, I had lots of little chronic aches and pains, but they've slowly gone away as I've been hitting the gym almost every day. Am I inviting injury by working out every day? Would you recommend altering anything? How does caffeine play in to a diet? Awesome progress first of all. If you were going from inactive to working out I would never throw you into 7 days a week due to that injury fear, especially with tendons and ligaments. But you are very active and it sounds like your body has adjusted. If fat loss is your goal, being that active is fine as long as you are recovering from it. You just need to monitor your body, if you feel very worn down, give your body a recovery day. It becomes harder to train that often when your goal is strength gains. Strength training needs to be very intense, and very low volume. Meaning you might only do 3 sets of 3-6 reps, for only 3-4 exercises per day. If you're truly pushing your strength limits and pushing to the max in that rep range, and increasing weights consistently, then your cns will be so beat up that you'll need rest days. My personal opinion is to train heavy all the time. Even when trying to cut fat. The reason is that by rocking your body and central nervous system like that, your body feels it needs to hold on to that muscle to handle the workload placed on it and is more likely to burn fat as fuel. This goes back to our optimal talk though. http://forum.brewerfan.net/images/smilies/smile.gif I'm a perfectionist with this stuff so I'm laying out what would be a perfect scenario to simultaneously burn fat and preserve muscle. This doesn't mean other methods won't do the trick. If you like moderate activity then by all means. You're very active and I admire that. You say P90x eats muscle to lose weight... What if I don't do the diet program along with it? Will I build muscle then? No, the diet program is fine. The training is what I don't find optimal for muscle/strength gains. If you read what I wrote about strength training above, low volume high intensity, that doesn't sound anything like p90x. Which is high volume, low intensity. I guarantee some people will dispute that, but that's because you don't understand the definition of intensity. Intensity is maximal effort in short burst, ie giving your all to get out 5 reps on a squat. P90x IS good for endurance and burning a lot of calories, which helps for fat loss. It sucks for muscle gain because the intensity is just not high enough to break down the muscle fibers that elicit muscle growth. Muscular endurance is not the same thing as muscular strength, both important and endurance can help you train with more intensity and get stronger, but they are different. Confused yet?

It sounds like you're doing a great job on your own, but from what you gave me this is what I'd do: -Calories down to 2500, given your stats and activity level I'd venture that you're still pretty close to your maintenance calories. Get it down to 2500 a day for now. Track your weight if possible, ideally your bodyfat too but I understand this is more difficult. I have a scale from walmart that gives weight and bodyfat, not the most accurate compared to calipers, but it does note a change from week to week so it works. Anyways, I'd do 2500 for a week, and taper down until you get to 2000. If you want to get super aggressive, you could drop that low on week 2. I'd prefer you drop about 100 cals a day each week until you get there, but really it's up to you. -For training, lift 3 days a week and do 3-6 cardio sessions a week. You can combine your lifting and cardio into one workout if you have enough time at the gym, or you can lift one day and cario the next. If it's practical in your schedule, I'd really recommend some fasted cardio. Meaning pre breakfast. This does not have to be an intense workout, 30-45 mins, you can walk at a good pace outside or on an incline on a treadmill, or do an ellipitcal. I personally love the elliptical for someone who is on a weight training program, it's very low impact on your joints and allows your ligaments proper recovery. Tendons and ligaments are the most likely thing to injure from overtraining, they don't get as much blood flow as muscles so the recovery is slower. Crap, another long winded answer. Anyways, fasted cardio is believed to be more likely to resort to fat as fuel because of the lack of an immediate food source for fuel. And by fasted I just mean before breakfast, I'd better say that before someone goes on a 24 hour fast before their cardio. If you want a more specific gameplan I can give you one, but I need more details on when you can train. So I'd need to know when you work, when you workout, can you workout before work, etc.

What if I said I could cut your workouts in half(time wise)? Are you willing to try non p90x for a minimum of a month? If so, do you feel comfortable lifting alone? I prefer very little use of machines, but for your specific goal and situations, they will still do the trick. If strength and muscle were your goals, I'd have to get you under a barbell. Are there certain days you can workout in the morning, or after school? Are you willing to get up 30-45 minutes early some days before school? Keep in mind, whatever training system you use, it's up to you to fit that 30-90 minutes in a day. (On days you're training, I don't recommend ANYONE workout 7 days a week, but this varies a bit depending on the intensity of the training days. Seven days are fine if two are active recovery types, hiking, walking your dog, etc) I'll probably have some more questions based on your response, your program design will be easy. The important thing is finding your daily intake of calories, use this week to track them for me. Every day this week come up with a calorie total, you must account for everything you eat. If we were trying to lose 10 pounds in 3 months we wouldn't have to be as strict(although I'd still recommend it) but losing 30 pounds will require more attention to detail. Finding your base daily intake now will be even more important once we hit a stall in fat loss. We could just say eat a lot less and don't track it. You'll lose weight, but you'll be more likely to stall. I'll help you build momentum by pacing your fat loss appropriate from the get go, and ramping it up once needed. Fat loss is very interesting to me. On one hand it's very simple to lose WEIGHT, take in fewer calories than you burn in a given day, and your body has to turn to another energy source(fat, muscle, internal organs- yikes). How you go about losing primarily fat and not muscle is a bit more complex. You almost have to trick the body into thinking it's ok to burn those fat stores. Your body likes to keep fat, it doesn't know that your planning a nice steak dinner to fuel it up, having that fat there is it's insurance policy to fuel your survival once a famine hits. The trick is to show your body that you're getting enough food to survive and that those extra fat stores are not neccessary for survival. This is where the metabolism talk you hear about comes into play. If you eat too FEW calories your metabolism will slow down so it's not burning through your food/fat as fast. It's less likely to resort to fat stores for energy because it's burning less energy(calories...or food, fat, muscle, organs). Fat is just stored calories that your body can burn for energy when there arent enough calories from food present. The unfair thing is that if you eat too much, your body WILL store the surplus as fat. If you eat too little, your body MIGHT burn fat as energy, no fair hey? ^Very long winded reason why knowing your caloric intake is important. We want to cut out a very specific amount each day, and that amount will change over time. GAME05: GREAT points about diet and counting calories. It's not fun, it's a pain in the butt, but in my opinion it's a neccessary evil. The thing is, you will get better over time at knowing about how much calories are in certain things. I've gotten to the point where I can add it in my head what I've consumed and I can get really close to my target every day. But, for a long time it was pen and paper for me. It sucks, but results are fun.

~30 pounds in ~3 months is pretty aggressive, but not impossible. It helps that you sound willing to sacrifice a little muscle/strength in order to lean out. It's REALLY hard to maintain strength while in an aggressive caloric deficit. <-- Get used to hearing that. If you don't know how many calories you're taking in per day, I need you to find out. Count calories, all of them, all day. This is important because we need to cut a certain amount of those calories out in order to create our deficit and force the body to turn to another energy source, ideally body fat. Let me know how many calories you're eating a day and we'll go from there on diet. If you aren't willing to count calories, my advice turns incredibly basic: eat fewer calories. Get me some numbers and the odds of getting your goal will go up, I promise. Answer these questions to help me help you: Do you have a gym membership? If not, what equipment do you have access to? Describe what you're currently doing for training. (any lifting, cardio, p90x, nothing, etc) If you are one of our p90xers, do you enjoy doing it or do you want to try something different? Are there certain parts you like, but doing it everyday sucks? What days and times are you able to workout? (I'm not trying to sell you sessions) Do you drink coffee or take in any other caffeine? How much? I'll have more questions...I'll do my best to help you, I ask for one thing in return. Make an honest effort. (We're way off topic here, sorry about that op. Mods, if I should make another thread or if this is private message material, just let me know)

What you just described is scientifically impossible. You gain muscle in a caloric surplus, you lose fat through a caloric deficit. The only time it is even remotely possible for both to happen at the same time is while juicing(steroids) or to a very untrained individual. That untrained individual is capable of building some muscle while in a caloric deficit because of the shock the system is going through from the added resistance of the weights. Your body basically panics and feels the need to add muscle to survive, to handle the added load being placed on it. This doesn't last long. The thing is, during this period, that untrained individual could gain muscle through throwing around bags of soil or coffee cans if they did it consistently. If that person were doing a strength based routine, they'd gain a lot of muscle and strength. P90x is better than throwing bags of soil, but not as good as a true strength program for muscle and strength gains. This is why I say it is not optimal. If you care to know what type of strength program is optimal, I'd gladly share one with you. Only if you plan on doing it. Say fat loss is your goal, and not maximal strengh/muscle mass gains. P90x is awesome for this, as it burns a lot of calories, I've said this before. I've had friends that do p90x for fat loss, but hate it. I wrote them programs that have them working out less than 90 minutes a day, 5 or 6 days a week, without dreading each workout. Even enjoying some. This is why I say if you ENJOY doing p90x, then cool. If you do it because you think it's going to get you better results than a sound fat loss program, you're wrong. The combination of being able to get similar or better results, in the same amount or less time per week, and not hating doing it is why I say p90x is not optimal for fat loss either. Are you an athlete training for a sport or event? Do you just want to live a healthier lifestyle? I'm not going into as much detail as above, my point is, no matter what your goal is, I think there are better ways to get there. The one exception I understand is, if you actually like doing it. Then hey, knock yourself out. Good luck sustaining it beyond three months, let alone through the 90 days, but hey, enjoy it while you do. Maybe the people just want to get more fit and feel healthier and not obsess over the minutia of optimal calorie intake and counting every gram of protein Not sure I understand your point here. Training and diet are two different aspects, both equally important (Diet is probably more important, but I don't think I'm ready to go into that one with you guys). If you don't want to count calories then don't, I'm not sure how that relates to p90x vs other training. southpaw, what exactly is your expertise? I'm a kiniesiology major and certified by the National Academy of Sports Medicine(NASM) as a personal trainer. I'm working on a Nutrition certificate through the same organization. It's really not needed for my career, the public knows nothing about these certifications, but I really care about knowing as much as I can on these topics. I've obsessively read about nutrition and training for about two years now, and now study them both formally. Maybe I do come off a bit snobby, but training/nutrition is a huge part of my life and I know a thing or two about it. About the optimal thing, I addressed that a bit above. But if anyone has any specific questions about what I'd do differently, ask. I need to know your specific goals though.