Hello all,

TRZA has suggested we bring back a general information post and I think that’s a great idea. I’m sure a few will remember that we had something similar once, but it grew old and most of the links were dead.

Thus I’d like to make an open call for you all to contribute to an upcoming sticky thread which will contain links to the best/most popular nutrition/fitness/training/general sports websites, recommended by you. When pondering what to suggest, think about the questions you’ve read a million and one times here before. Questions such as:

Does anyone know any calorie calculators
Does anyone know any good food websites
Does anyone know what I should start a weights routine with
How much protein and how many carbs should I eat per day
How much does big eddie really squat
Where’s a good place to buy this or that
Where does a new runner/cycler/rower etc start in [place]
…and so forth

I hope some of you can take the time to jot down a few of your favourite resources to share with others.

Thanks in advance

The etymology of bisming comes up occaisionally.

Is my lift good?

Quote:

Originally Posted by Bism

The etymology of bisming comes up occaisionally.

e.g Bism, I hear you're youing PGW, what up with that?

Oh yeah, forgot to add "how does one run up a wall and do a backflip" to that list

Oh fuck, that thing.

Quote:

Originally Posted by midian

Oh yeah, forgot to add "how does one run up a wall and do a backflip" to that list

Nothing much will happen in that one.

"Post a pic of Didier Drogba"?

You Mirin?

can we make a sticky called "Ask Big Eddie"?

Get your nerd on:
http://www.sportsscientists.com/

Stuff about running:
http://www.coolrunning.com.au/forums/

Running km splits calculator - I use it lots:
http://www.sydneystriders.org.au/ToolsSplits.aspx

Stuff about stuff. Also rants:
http://www.gymjones.com/knowledge.php

A friend of mine loves this guy for nutrition:
http://robbwolf.com/

70sbig.com - spearheading the war against 90s small

http://www.elitefts.com/ - some good articles, they love their prowler.

Some links to WPI bulk powder websites would be good, mainly because I'm too lazy to search through the nothing thread next time I need to order, and people are always asking

Quote:

Originally Posted by tapout

Some links to WPI bulk powder websites would be good, mainly because I'm too lazy to search through the nothing thread next time I need to order, and people are always asking

Supplements (unflavoured whey protein for the win, chocolate milkshakes with sucralose is lame)

http://www.myopure.com.au - (10kg US WPI is great value, creapure creatine)
http://www.professionalwhey.com.au - (Gets a good wrap round these parts, also sells raw unsweetened cacao and raw ground vanilla)
http://www.bulknutrients.com.au - (Louis bought a heap of stuff from here, cheap and with AUS and NZ sourced whey)

Things to remember:
Supplements are just that, they aren't the be all and end all of your diets.
'Mass gainer' type shakes are a waste of money and full of sugar, buy a bag of protein and a bag of dextrose or maltodextrin and keep the simple carbs for post-workout.
Plenty of whole milk is a pretty good option for new trainees (and in general, except for fatties)
If you are new to the gym, you do not need creatine, really. You are pissing your money up the wall (You will find a use for it later)
Marketing tries to make what is essentially a by-product of the cheesemaking process seem a lot more complicated than it is. You can buy whey-protein-concentrate (WPC) in bulk for under $20/kg and whey-protein-isolate (WPI) for under $25/kg WPC is about 80% protein and WPI is about 90% protein. Do your sums on a protein-per-kilo basis when comparing with the stuff with the colourful labels and pictures of ripped dudes on their websites.

Any chicks nervous by the idea of doing weights, Krista's blog is awesome: www.stumptuous.com (this is a great first article to read that debunks a lot of the BUT I DON'T WANT TO GET BIG myths)

Her ethos is pretty much the same as Rippetoe, but maybe a little less threatening for n00bz.

Calculate your BMR and daily calorie needs.

http://muscleandstrength.com/tools/b...alculator.html

How many calories to eat, how much protein, how many carbohydrates and what type, how much fat and what type etc

http://muscleandstrength.com/article...rs-part-I.html
http://muscleandstrength.com/article...s-part-II.html

Best places to buy gym equipment

http://www.gymdirect.com.au
http://www.samsfitness.com.au

The Misc

http://forum.bodybuilding.com/forumdisplay.php?f=19

Any more places that sell equipment/accessories? I'm looking for squat shoes and chalk.

Quote:

Originally Posted by Vital

Any more places that sell equipment/accessories? I'm looking for squat shoes and chalk.

http://www.kettlebells.com.au is where I got my shoes and chalk from.

The new 2011 Rogue Do-Wins are available in the US now though http://www.roguefitness.com/rogue-we...ting-shoes.php

Chalk should be easy, see if you've got a camping/climbing/out door activities shop nearby, they'll have it.

(I understand you may want a one stop internets shop, but yeah)

Climbing chalk generally has a bunch of extra shit in it that is good for climbing, but probably unnecessary for the lifting of stuff. Potters sell pure magnesium carbonate, which is garbage for climbing, but probably sufficient for lifting stuff.

For those that are interested in what Brad/Middy/me and a few others do

Crossfit - http://crossfit.com/ - shorter workouts, designed to go all out, usually takes less than 30min to do a set

Sealfit - http://www.sealfit.com/ - Usually incorporate a strength, endurance and a metabolic condition set.

Crossfit endurance - http://www.crossfitendurance.com/ - there are a few decent runners that swear by these workouts, really designed to increase your VO2 Max

there are a stack of others out there that are varitions on the theme.

good website for articles on training for men and women, and nutrition advice

www.charlespoliquin.com

Yo midian, holla at a sticky up in this bitch.

deadlifts

In terms of getting a good core and muscle mass , what is the breakdown between diet and training

68.43% diet; 31.57% training

What is a good core exactly?

i've got a dual core

Quote:

Originally Posted by big eddie

What is a good core exactly?

I wasnt specific enough. Clearly defined 6 pack.

Quote:

Originally Posted by metaphorikal

I wasnt specific enough. Clearly defined 6 pack.

Then it is 95% diet.

Quote:

Originally Posted by big eddie

Then it is 95% diet.

So really, there is no need for me to do all these 'core' exercises?

I'm 68kg, is 70g protein per day enough to be consuming. My goal is to hit 75 kg.

Quote:

Originally Posted by metaphorikal

So really, there is no need for me to do all these 'core' exercises?

I'm 68kg, is 70g protein per day enough to be consuming. My goal is to hit 75 kg.

It is still worthwhile doing some ab work, but I wouldn't be obsessive about it. As far as the look of them goes it is all to do with getting to 10% or lower body-fat and that is all to do with your diet.

It's pretty hard to do heavy squats and deadlifts with a weak core, so you are better served by doing some full body compound exercises + some ab work. Rather than a shit-tone of ab work and a little bit of the full body compound lifts.

70g of protein? you're trolling aren't you?

Quote:

Originally Posted by metaphorikal

I'm 68kg, is 70g protein per day enough to be consuming. My goal is to hit 75 kg.

We'll I've just polished off my breakfast and I reckon I went pretty close to eating 70g of protein there.

Quote:

Originally Posted by Gussigan

70g of protein? you're trolling aren't you?

No I wasn't, I thought roughly 1g of protein per kg of body weight was recommended. Obviously it is much higher than I first thought.

At least 2g

Quote:

Originally Posted by metaphorikal

No I wasn't, I thought roughly 1g of protein per kg of body weight was recommended. Obviously it is much higher than I first thought.

Nah its 1g per pound. Anyway why was this idea floated and agreed upon yet not sticky'd?

cheers broderator

whoa! the sticky thread that finally got stickied!

cheers midian

Quote:

Originally Posted by metaphorikal

I wasnt specific enough. Clearly defined 6 pack.

"core" in training terms generally has nothing to do with 6-packs, it's about core strength.

If you want a 6-pack, as eddie said, it's 95% diet- most people have a six-pack if they get ripped enough, (although thats easier to do if you have a reasonable amount of muscle to maintain). Remember- YOU CANNOT SPOT REDUCE FAT- all the ab exercises in the world won;t make your gut disappear and that six-pack pop magically into view.

Quote:

Originally Posted by DuncanM

Stuff about stuff. Also rants:
http://www.gymjones.com/knowledge.php

some excellent reads!

Well I liked it too, really useful informative stuff though. Thanks for sharing.

Hey guys,

if you want discounted vitamins, oils and stuff like paracetamol and paw-paw lotion - go to

http://cottageessentialoils.com/shop/

or http://cottageessentialoils.com/shop...-and-Minerals/

PM if you're keen to buy in bulk and I can arrange even more of a discount for you. It's my dad's business and I'd/he'd love the support.

I dose up on his fish oils and Super B everyday

Quote:

Originally Posted by drater

Any chicks nervous by the idea of doing weights, Krista's blog is awesome: www.stumptuous.com (this is a great first article to read that debunks a lot of the BUT I DON'T WANT TO GET BIG myths)

Her ethos is pretty much the same as Rippetoe, but maybe a little less threatening for n00bz.

I love this website.

Good useful, no BS info for chicks.

Awwww yeah?

Hi thread!

I need some new shoes for ze gym coz my current ones are fuxored. Any good sites you lot would recommend that won't raep me for shipping?

Mainly for cardio stuff

Eastbay.com

make sure you google a discount coupon.

Thanks

Just posting this here, awesome link re: macro nutrition requirements (protein, carbs, fat) and calculating BMR.

Taken from http://forum.bodybuilding.com/showth...hp?t=121703981 (same link I posted up last time):

There are then a number of other formula which calculate BMR:
1. Harris-Benedict formula:
Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2. Mifflin-St Jeor:
Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3. Katch-McArdle:
Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

You then multiply these by an 'activity variable' to give TEE (total energy expenditure). This Activity Factor is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:
1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

So to convert BMR to a TOTAL requirement: multiply the result of your BMR by the variable you fall into!

How Accurate are they?: Well, although they give rough ball-park figures, they are still 'guesstimations' and most people still OVERESTIMATE activity, UNDERESTIMATE bodyfat & end up eating TOO MUCH. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

^ thanks!

I was thinking about that post while driving to work this morning. Thought it would be good to have it in here for future reference, your one step ahead of me!