Originally posted by GARS02GSTA
I dont want to get huge but bigger than just tone..... what are some good things to take for working out......I dont want to do steroids. Right now we do shoulders and back one night and chest and arms the next night......I guess what im really wanting to know about is just what people take to help boost their energy, I seem to lose alot of energy and feel pretty tired alot.
Of course, all in my opinion....
If you lose alot of energy and feel pretty tired alot, take a glance at your diet first. Optimally you should get 60-70% carbs/15% protien/15-25% fat in a balanced glucagon-favorable diet.
The key is the ratio of carbs/protiens you get. That will determine the amount of insulin to glucagon in your bloodstream.
A 4-3 ratio of carbs to protien should be taken in at every meal (to further complicate matters!). You will lose fat on this type of diet because you will be losing your stored fat as a primary source of energy, meaning you won't put as many calories in your mouth to maintain your energy level.
If you are working out and you eat to many carbs excess insulin is released, if you eat too much protien in relation to carbs, you will be in a state of ketosis, which is far worse in your case, since the consquence would be it inhibits the release of glucagon and promotes the loss of muscle mass.
For me, you know when I'm in the "target zone" when I don't have an appetite. If my blood sugar is stabilized, my brain doesn't send out any hunger signals for 4-6 hours. If you are out of the target, you are constanly hungry.
A little side note... the brain can only use carbohydrates as an energy source. As long as muscles can use fatty acids and the brain use carbohydrates, the body works smoothly. When the brain and muscles start to compete for carbs, you start to lose concentration (I'm sure you have felt this if you did any type of physical activity for an hour or more!).
If that sounds like the zone diet, it is! I've modified it a little for my needs, but essentially that is it. Diet plays a huge role in your physical activities.
Getting back into swimming competively this year, I switched my diet to more of a Zone type diet, and I definetly have more energy than when I was 15 and swimming.
For my "snack foods" I eat PowerBar Protien Plus bars, you can get a 12-pack at Sams Club for about $17. Little over a buck a bar, not bad. The ratio is 52% carbs/33% protien/15% fat.
For my meals, my protien comes from lean beef, chicken, fish, egg whites (egg beaters), skim milk, tuna, no fat yogurt, turkey.
My carbs come from fruits,veggies, oatmeal, beans. Carbs from bread, pancakes, cereal, potatoes, rice should be used in moderation, because of the high carb content.
If ya' are still feeling tired after checking your diet, make sure you are killing yourself in your workouts, rest is just as important as slinging weights. If you are not doing any cardio at all, you may want to add 3 or so sessions a week. Get your heart rate up warming up for 5 minutes, do 20 minutes in your target heart rate, cool down for 5 minutes.
I swim quite a bit now, 5K meters a day, soon to be 10K a day, but I still do a targeted cardio 3 times a week on the bike doing intervals. Raising my heart into my cardio zone for a couple of minutes, spinning easy for a couple of minutes to bring my heart rate back down, repeating, for about 40 minutes. Its a bitch at first, but after about two weeks of doing it, you will feel the new found energy.
I lift 3 times a week also, but I'm not concerned with getting bigger, much more concerned with endurance. I do a full body, with the basics: squat, leg ext, leg curl, bench press, military press, dips, pullups, lat pulldowns, curls, tri extensions. 3 sets of 12-15 with 30-45 secs rest in between. Not exactly a routine to get "big".