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  • A warning to everyone: Exercise

Actually it got pretty annoying to reenter the list of exercises that you did
You can save your routine and simply click on it to load all the exercises you saved. It's fairly simple!
When logging your workout, click on "options" and select "Log workout and save new routine"
MrClass wroteIs anyone taking any supplements to help muscle growth? If yes, can you mention for how long have you been taking and if there was noticeable improvement in muscle growth or performance. Thanks for your feedback!
There is no need for such supplements. Your body synthesizes enough proteins depending on the demand you are giving it.

If anything take supplements that help your exercise to become easier; high electrolyte count drinks, and Vitamin store drugs such as Gerimax (you'll probably need a prescription but Lebanese pharmacies .. well you get the point) are better for you.

I know many people who have toned their bodies well without the need of any supplements other than the usual energy drinks.

I'm not saying those protein supplements are essentially bad to the body; it's more of a issue that it's not needed.
Well there is a problem with protein intake. Not all my meals consist of fish/meat or other high-protein foods. So, I decided to take Amino Acid pills to ensure my body gets a steady flow of Amino Acid for muscle recovery. This way I don't worry about my meals if they have the proper amount of proteins. Whatever I eat, I know that by the end of the day my body has enough proteins. I am taking Dymatize Nutrition Super Amino 4800 MG. Today is my 2nd day and so far have consumed 9 pills. Will report my progress through out the month or till the bottle depletes. So far, my research about this product has been fruitful; many are recommending it and are mentioning many pros like steady growth of muscles, increase in weightlifting performance, and fast recovery. Doesn't cost much either, a value item.
Samer thanks for reviving this thread. I had stopped working out for the past month because of laziness/procrastination/lots-of-excuses; it got me motivated again!

I spent the day playing basket ball with friends, I'm back in the game.
I'll start running again starting this week.
MrClass wroteWell there is a problem with protein intake. Not all my meals consist of fish/meat or other high-protein foods. So, I decided to take Amino Acid pills to ensure my body gets a steady flow of Amino Acid for muscle recovery. This way I don't worry about my meals if they have the proper amount of proteins. Whatever I eat, I know that by the end of the day my body has enough proteins. I am taking Dymatize Nutrition Super Amino 4800 MG. Today is my 2nd day and so far have consumed 9 pills. Will report my progress through out the month or till the bottle depletes. So far, my research about this product has been fruitful; many are recommending it and are mentioning many pros like steady growth of muscles, increase in weightlifting performance, and fast recovery. Doesn't cost much either, a value item.
Just keep in mind, if you increase your protein intake, you have to (this is very important), increase your water intake. I am on a high protein diet (200g per day most days) and drink between 4 and 6 liters of water a day. If you don't increase your fluids, you are asking for kidney problems down the road. In addition, if you are not getting your protein from milk, yogurt, laban, etc, you also should find a way of increasing your calcium intake as the body tends to get rid of more calcium when you are high protein diets. An initial signs you need calcium is sleeplessness or insomnia.

Bottom line--be careful when using supplements. They all have side effects--just be aware what they are.
xazbrat wrote
MrClass wroteWell there is a problem with protein intake. Not all my meals consist of fish/meat or other high-protein foods. So, I decided to take Amino Acid pills to ensure my body gets a steady flow of Amino Acid for muscle recovery. This way I don't worry about my meals if they have the proper amount of proteins. Whatever I eat, I know that by the end of the day my body has enough proteins. I am taking Dymatize Nutrition Super Amino 4800 MG. Today is my 2nd day and so far have consumed 9 pills. Will report my progress through out the month or till the bottle depletes. So far, my research about this product has been fruitful; many are recommending it and are mentioning many pros like steady growth of muscles, increase in weightlifting performance, and fast recovery. Doesn't cost much either, a value item.
Just keep in mind, if you increase your protein intake, you have to (this is very important), increase your water intake. I am on a high protein diet (200g per day most days) and drink between 4 and 6 liters of water a day. If you don't increase your fluids, you are asking for kidney problems down the road. In addition, if you are not getting your protein from milk, yogurt, laban, etc, you also should find a way of increasing your calcium intake as the body tends to get rid of more calcium when you are high protein diets. An initial signs you need calcium is sleeplessness or insomnia.

Bottom line--be careful when using supplements. They all have side effects--just be aware what they are.
i second this, careful on protein, kidney problems, experiencing myself
Wondering if taking like 1/4 or 1/2 of the normal intake is recommended...

If i ever want to take protein it would be just to help my body a little and not like completly drown it with protein... just a little boost..

Did anybody try that or can enlighten me ^_^
rtp wroteWondering if taking like 1/4 or 1/2 of the normal intake is recommended...

If i ever want to take protein it would be just to help my body a little and not like completly drown it with protein... just a little boost..

Did anybody try that or can enlighten me ^_^
Generally speaking, your body needs around 1 gram of protein for each kg of body weight. I would suggest you count the protein first before trying to supplement your needs. There are a bunch of sites that have informations about that--here is one Once you get the count down, then you can act on that information and take the right amount of supplements for your needs.

The reason my protein intake is so high is that aside from lifting weights, I am substituting protein calories for carbohydrate calories due to diabetes in the family. Carbs aren't all bad, but limiting some types are good for us in the long run.
xazbrat wrote
rtp wroteWondering if taking like 1/4 or 1/2 of the normal intake is recommended...

If i ever want to take protein it would be just to help my body a little and not like completly drown it with protein... just a little boost..

Did anybody try that or can enlighten me ^_^
Generally speaking, your body needs around 1 gram of protein for each kg of body weight. I would suggest you count the protein first before trying to supplement your needs. There are a bunch of sites that have informations about that--here is one Once you get the count down, then you can act on that information and take the right amount of supplements for your needs.

The reason my protein intake is so high is that aside from lifting weights, I am substituting protein calories for carbohydrate calories due to diabetes in the family. Carbs aren't all bad, but limiting some types are good for us in the long run.
ok, thanks for the information...

so i guess in general i need around 25g of protein per day from protein pills || protein drinks...

sounds good... might consider that, hopefully mr class and some guys here can give us their experience later

p.s: a lot of water noted
Yes definitely I drink at least 2L of bottled water everyday (3-4 L on the days I go to the gym, 2-3 L on the days I am recovering). It is very easy to calculate how many pills you should take (using the Amino Acid supplment I'm taking): 1 pill per 10KG of your weight. The bottle mentioned that one should take 4 pills 3 times per day, but I think that is too much. I am taking 7-9 pills per day (between meals, directly after exercise, or before going to bed) and only 6 days per week.
@MrClass

how much does the bottle cost and how many pills is their in it ?
It costed me 50$ (but I think it is a bit cheaper cause the gym coach got it for me and probably added his cut over the original cost :P ). There are 500 pills in the bottle.
MrClass wroteIt costed me 50$ (but I think it is a bit cheaper cause the gym coach got it for me and probably added his cut over the original cost :P ). There are 500 pills in the bottle.
ok thanks ^_^

just asked my co-workers that use to do gym and they seem to agree that
Whey protein is the way to go...
http://www.muscleandstrength.com/expert-guides/whey-protein
@xazbrat, you can't escape diabeties, only postpone it maybe, i don't mean to scare you :P
shant wrote@xazbrat, you can't escape diabeties, only postpone it maybe, i don't mean to scare you :P
Not scared---my parents were very overweight (>40kg) when they were diagnosed with diabetes. Being overweight, eating a ton of refined carbs (white rice, white flour, sugar, potatoes, etc), and not getting enough exercise greatly increases your chances of contracting diabetes. My parents did all three. :( I have gotten my blood sugar tested a few times and I display signs of hypoglycemia (low blood sugar). I am in the range of 75-85--diabetics are above 140. As long as I don't get too lazy, I think I will be fine.

Knowledge is power---of course too much knowledge leads to confusion. :)
rtp wrote
MrClass wroteIt costed me 50$ (but I think it is a bit cheaper cause the gym coach got it for me and probably added his cut over the original cost :P ). There are 500 pills in the bottle.
ok thanks ^_^

just asked my co-workers that use to do gym and they seem to agree that
Whey protein is the way to go...
http://www.muscleandstrength.com/expert-guides/whey-protein
Whey protein is great especially after working out because it is synthesized quickly by the body. There are other protein powders based on casein (from egg whites) which the body takes longer to break down. So you ask, what's the advantage of this? If you were to drink a protein drink with casein in it before going to bed, it would last much of the night---during the day, it would suppress your hunger for a while. There are protein powders which mix whey, casein and other proteins out there if that interests you.
8 months later
anyone can inform me of a place where i can buy a saddle chair and all other ergonomic stuff?
preferably in tripolie or somewhere in the north.
xazbrat wrote
shant wrote@xazbrat, you can't escape diabeties, only postpone it maybe, i don't mean to scare you :P
Not scared---my parents were very overweight (>40kg) when they were diagnosed with diabetes. Being overweight, eating a ton of refined carbs (white rice, white flour, sugar, potatoes, etc), and not getting enough exercise greatly increases your chances of contracting diabetes. My parents did all three. :( I have gotten my blood sugar tested a few times and I display signs of hypoglycemia (low blood sugar). I am in the range of 75-85--diabetics are above 140. As long as I don't get too lazy, I think I will be fine.

Knowledge is power---of course too much knowledge leads to confusion. :)
well thats not bad but would be better to get it to 95-110~ but this does not mean you will get diabetes,i would worry if it was high!
which of the lot signs of hypoglycemia do you experience?
my most famous is my brain sending out wrong orders to my hands and feet :P its sort of like experiencing an exorcism haha!
others include lack of pronouncing words properly,seeing cross eyed, etc
Starting to get back pain in my lower back after completely stopping exercise for more than 3 months. I used to run(at least twice per week for 1 hour each) and do push ups(almost every day), need to get back to exercise, any suggestions for exercise routines for the back? Swimming is great but I don't want to pay for memberships anywhere. Thanks.
Lower back or upper back? Gym or at home?

Upper back, I find chin ups and pull ups to be the best exercises. Do them weighted when you can do more than 10 per set.
Lower back, deadlifts are awesome but be careful with form or you'll hurt yourself.

For back pain (or just back exercise in general), you also need to work your front area to keep the balance in strength and form. For lower back for example, strengthen your abs.