Reading your mind.

No posts in here for a while so I thought I would make a "recommended strength and conditioning reading" post. Feel free to add more......

nb: yes yes, of course, you can only learn so much from reading a book. You must apply and experience what you have learned in the gym/pool/ocean/on the field/track/road.

Supertraining (Mel Siff)
Science and Practice of Strength Training (Zatsiorsky)
Starting Strength (Rippetoe)
Practical Programming (Rippetoe)
NSCA Essentials of Strength and Conditioning (Baechle & Earle)
Ultimate Back Fitness and Performance (McGill)
Charlie Francis Training System (Charlie Francis)
Theory and Application of Modern Strength and Power Methods (Thibadeau)
Westside Barbell Book of Methods (Simmons)
Designing Resistance Training Programs (Fleck and Kraemer)
Lore of Running (Noakes)
Advances in Functional Training (Boyle)

Olympic Weightlifting: A Complete Guide for Athletes & Coaches - Greg Everett

I'm going to post this here in case anyone wants it - http://startingstrength.wikia.com/wi..._Strength_Wiki

Creatine

Summary:

Creatine (monohydrate) supplementation, according to the International Society of Sports Nutrition, is the most effective ergogenic (performance enhancing) nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training. Many forms are available and discussed in the full summary, but have not been shown to exert significant benefits over basic monohydrate supplementation.

Creatine's main action in the body is to store high-energy phosphate groups in the form of phosphocreatine. During periods of stress, phosphocreatine releases this energy to aid the cell's functions. This mechanism of action is what causes creatine to increase strength, but can benefit almost every body system, including the brain, bones, muscles, and liver. Most benefits of creatine occur through this energy mechanism.

Creatine is produced naturally in the body, and it is also found in foods (mostly meats, eggs, and fish; some in dairy).
Creatine supplementation at normal dosages and with adequate hydration has been shown to have no harmful effects in any population tested (More info in full summary under General Safety Profile). The only observed side effects are stomach cramping if consumed with insufficient water, and diarrhea if too much is consumed at once. Controlled usage of creatine with adequate water may actually reduce cramping over the long term.

Assuming Creatine Monohydrate (most frequently used in studies) is the standard by which to compare, no form of creatine has shown to be more powerful or potent. Overall, Creatine Monohydrate is the best 'bang-for-you-buck' form of creatine as the others tend to carry higher prices on the labels. That being said, other forms may have benefits that are not related to the creatine molecule itself but due to solubility. Those with stomach cramping with creatine (which may be due to creatine monohydrate forming an insoluble precipitate in the stomach) should consider a more water-soluble form of creatine.

Dosage:

Most studies use a 'loading protocol' of 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate afterwards. For a 200lb individual, this correlates to 27g a day for 5-7 days, followed by a period of time with 5g a day. This ensures quick saturation of cells with creatine phosphate.

Saturation can also be achieved at a slower rate with a constant dose of 3-10g creatine monohydrate for an extended period of time.

Cycling is often used in conjunction with the loading protocol, but is not needed.


All information taken from: http://examine.com/supplements/Creatine/#summary13-0

I'll whack this in here as well:

Quote:

Originally Posted by JustinJ

Was googling about BCAAs and came across these two webpages - thought I should post them here.

'The 10 Rules of BCAA': http://www.muscleandbodymag.com/arti...ArticleID=5287

'The Benefits of BCAAs: 10 Quick Tips and Detailed Research': http://www.charlespoliquin.com/Artic...etailed_R.aspx

If anyone finds anything more authoritative than the above, please post it - the above was the result of 10mins of googling.

BCAAs are just a subset of protein - examine. com/supplements/Branched+Chain+Amino+Acids/ - usually only makes sense in the context of fasted workouts.

Quote:

Originally Posted by JustinJ

I'll whack this in here as well:



If anyone finds anything more authoritative than the above, please post it - the above was the result of 10mins of googling.

Megs meat recipe

90% protein, 5% carbs, 5% fat

bism
600g beef mince
half red onion
half zuchini grated
half carrot grated
finely chopped garlic
carraway seeds
mixed herbs
chilli flakes
one egg

mix it, roll it, cook it

thanks Justinj
Eddeh Chicken:
http://www.inthemix.com.au/forum/sho...&postcount=251

Anselm's Daube of beef cheeks:
http://www.inthemix.com.au/forum/sho...postcount=1041

Poondiddy's mate's goulash:
http://www.inthemix.com.au/forum/sho...postcount=1032

Quote:

Originally Posted by jdoodle

Megs meat recipe

90% protein, 5% carbs, 5% fat

bism
600g beef mince
half red onion
half zuchini grated
half carrot grated
finely chopped garlic
carraway seeds
mixed herbs
chilli flakes
one egg

mix it, roll it, cook it

what quantity of bism is required and what part?

In my culture, we eat all of the Bism.

Pretty much all bone, with a bit of fluff

why is this no longer stickied?

Quote:

Originally Posted by jdoodle

why is this no longer stickied?

This.

I found this website to be very helpful

http://www.dyel.com/

I was thinking of getting a Bullworker Bow Classic to get more defined. Is there anything better out there? I've used the original Bullworker in the past and it was a pretty good, low impact workout.

We don't really have room for a full gym set (we gave away our bench), but we do have a treadmill (for the lazy walkers in the family), a couple of ab machines, Perfect Push-Up discs, and a rower.

NOOOOOOOOOOOOOOOOOOOOOOOOOOOO dont do it, I guess it will work for acouple months if you're not use to do anything but it's a waste of money IMO. If you got a yard you would be better stealing some empty beer kegs from the pub, filling it with water and just pick it up and press it over head and as you get stronger you can fill it up more. What about a slosh pipe? Get 6 foot of pvc pipe, some end caps and stuff to glue the ends, fill it with water and you can do walking lunges, overhead squats, press it etc. As the water moves around it makes it really challenging, IMO it would work better than that bullworker shit and it will only cost you a beer or two.

Just found an excellent site on diet/nutrition, most of this stuff will already be familiar to anyone who's been doing this stuff for a while but this should be required reading for anyone wanting to start getting their diet in order, it rightly stresses the importance of macros and total calorie intake and explains everything in a good amount of detail but in very accessible language. Some excellent stuff on supplements certain diet myths as well (all very much based on conventional scientifically backed opinion).

http://www.acaloriecounter.com/diet/