Sprinting

Bigger Stronger Leaner
1

Hey guys, I have been doing some research and I know jogging, especially regular and long distance jogging isn’t good for our joints, doesn’t give much cardiovascular benefit etc. We are designed to either walk, or sprint. I am currently bulking (187cm 71kg atm if your wondering, started @ 57kg) and on stronglifts 5x5 going to the gym 3x a week. I want to compete in school sports, some time later this year (dont know when exactly) we start competing for athletics so things such as running. Because im tall ive always been good at sprinting I want to compete in 100m sprint.

I want to be sprinting anyway because I heard its good for squats and general strength, and also mobility. I can produce more explosive force in my squats and in general produce more power. I want to continue stronglifts and do sprinting on the side.

Is there anything I can do besides the actual sprint to train for the 100m run? I have no idea how to train for something like this i am planning to just go to my park and sprint for as long as I can until I have no more energy. Repeat once or twice a week.

^ more messy than it should have been. tldr:

  • On stronglifts at the moment
  • Want to start sprinting as well to improve mobility and explosive strength in squats. Generally get stronger.
  • I also want to compete in 100m sprint at school, so apart from the actual sprint I want to do other things that will help me run faster.
  • I don’t know how to train for sprint some general guidance would be helpful.
  • Thoughts on sprinting and bulking / strength training ?
2

Join the school track team. The coach will train you for sprinting.

Outside of that, I don’t actually know how you train for the 100m.

I always ran the 400 and 800, and we trained for that mainly alternating days doing 200m intervals and 1600m runs and some long slow[er] 4+ mile runs.

3

[quote]LoRez wrote:
Join the school track team. The coach will train you for sprinting.

Outside of that, I don’t actually know how you train for the 100m.

I always ran the 400 and 800, and we trained for that mainly alternating days doing 200m intervals and 1600m runs and some long slow[er] 4+ mile runs.[/quote]
There isn’t a coach, at least I don’t think there is. I am very weary of coaches and personal trainers though. Sometimes their training advice can be OK but most of the time their nutritional advice is garbage. I normally prefer to do my own research, read and ask around on forums.

4

Oh, I thought you meant it in the sense of… “I want to join the track team and run the 100m, how do I train for it”. In which case, it pretty much comes down to “do what the track coach says.” And in the meanwhile, talk to the coach and see what you can do pre-season.

If you’re going to run for “health”, I’d say the 400m is probably a better event to work toward. It crosses the line between a “sprint” and a “run”, depending on how good you are at it.

5

[quote]Massthetics wrote:
I am currently bulking (187cm 71kg atm if your wondering[/quote]
You’re unsuccessfully bulking, as you’ve lost 1-1.5 kg in a week and a half. Adding cardio (which is what sprints would essentially be) is going to increase your daily calorie needs even more. So that’s kind of an issue.

When you used to run for school, what kinds of distances did you do and what kind of run training/practice were you doing?

Sprinting because you want to increase squat strength is like learning Latin because you want to speak better Italian. It might help, but there are more direct and efficient ways to improve that particular skill. Also, sprinting has little to do with improving mobility. In fact, if you’re lacking basic hip mobility, sprinting will be more difficult, so it should be addressed separately.

That’s fine and reasonable. It’s just the underlying “logic” I disagree with.

Again, when you used to run, what kind of stuff were you doing?

No. A more structured plan will be much more effective. Something as simple as one or two days a week of 4-6 “sets” of sprints with a few solid minutes rest between them would be a starting place.

This is simply an arrogant and ignorant thing for a 15-year old to say. Yes, some personal trainers and coaches are misinformed, but they all have more training knowledge and experience than you. An open-mind is a great thing to have. I’d even suggest that someone could learn more by trying “bad” advice than they could wasting time searching for the “right” info on their own.

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cc you are of a special kind

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[quote]Claudan wrote:
cc you are of a special kind [/quote]
Aw geez, thanks.

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[quote]Chris Colucci wrote:

This is simply an arrogant and ignorant thing for a 15-year old to say. Yes, some personal trainers and coaches are misinformed, but they all have more training knowledge and experience than you. An open-mind is a great thing to have. I’d even suggest that someone could learn more by trying “bad” advice than they could wasting time searching for the “right” info on their own.[/quote]

Chris, don’t spoil it. You know damn well a 15 year old only has a 2-to-5-year window to be the smartest guy on the planet.

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[quote]Chris Colucci wrote:

[quote]Massthetics wrote:
I am currently bulking (187cm 71kg atm if your wondering[/quote]
You’re unsuccessfully bulking, as you’ve lost 1-1.5 kg in a week and a half. Adding cardio (which is what sprints would essentially be) is going to increase your daily calorie needs even more. So that’s kind of an issue.

When you used to run for school, what kinds of distances did you do and what kind of run training/practice were you doing?

Sprinting because you want to increase squat strength is like learning Latin because you want to speak better Italian. It might help, but there are more direct and efficient ways to improve that particular skill. Also, sprinting has little to do with improving mobility. In fact, if you’re lacking basic hip mobility, sprinting will be more difficult, so it should be addressed separately.

That’s fine and reasonable. It’s just the underlying “logic” I disagree with.

Again, when you used to run, what kind of stuff were you doing?

No. A more structured plan will be much more effective. Something as simple as one or two days a week of 4-6 “sets” of sprints with a few solid minutes rest between them would be a starting place.

This is simply an arrogant and ignorant thing for a 15-year old to say. Yes, some personal trainers and coaches are misinformed, but they all have more training knowledge and experience than you. An open-mind is a great thing to have. I’d even suggest that someone could learn more by trying “bad” advice than they could wasting time searching for the “right” info on their own.[/quote]
I was 72kg before? I can’t remember that sounds about right though. But I was camping the last week and a half so food wasn’t the easiest thing to make and get in to you I wasn’t eating as much, i was also dehydrated when I came back. Probably lost like 300g of fat the rest water weight. One thing I noticed though is my apetite is through the roof now that I have come back, last night after dinner I went to the kitchen to get a “snack” ended up having 1400 calories. I don’t track what I eat I just roughly remember macros, had something like 105g fat, 60g protein, rest was carbs that meal. I shouldn’t have a problem eating more to compensate for the extra cardio.

Before I wasn’t confident enough to compete with other schools. I just ran in my schools athletics carnival where we were competing between classes. I was good at 100m sprint, and long distance such as 800m. I don’t think we have it anymore (new school im in senior now) but I was good at discuss and shot putt too. I didn’t really do any sort of training.

I thought that getting a better sprint, the speed and power should cross over to squats? e.g. Come back up out of the hole with more speed and force. I got the idea from one of omar’s videos https://www.youtube.com/watch?v=Qhr5kLjc-NA . I don’t lack mobility im actually pretty flexible in most areas except my hamstrings, they are fairly tight but they’re gradually improving just from lifting.

When I did running it was only for my schools athletics carnival which was once a year. I never did any training for it. About mid way through 2012 (if i remember correctly) i injured my knee and didn’t do nay form of sport for a few months. End of 2012 I took up cycling and did that for about 6-7 months regularly and built up my endurance. I used to cycle 5km and be half dead and each week I was able to do about 5km more. Pretty quickly I was doing 65km rides in one sitting but near the end I took it a bit more casually. Haven’t touched a bike or any sort of “cardio” in a while but I think i probably have an ‘okay’ base.

Yeah I was thinking along the lines of 4-6 sets of sprinting too, I might end up doing something similar since nothing else comes to mind.

I don’t think im arrogant. I used to lurk and post on bodybuilding.com they were very anti-personal trainer. Better to post form check videos on forums, read studies and articles, etc. I agree. When I first joined my gym I had a personal trainer walk up to me ask me about my goals etc tried to give me advice. when he started saying “bad fats” and “healthy fats” I pretty much tuned out and didn’t care anymore about what he had to say. Only thing he did help me with was my deadlift form he told me to brush the bar close against my shins, which was very useful. Apart from that him, and his training partner are complete idiots. His training partner who i’ve mentioned before has a decent upper body probably 1-2 years of lifting under his belt but his legs are skinnier than mine. HE DOES NOT SQUAT. he walks up to me and tries to give me squatting form advice, and spots me even though I didn’t want him to. I have no respect for people like that.

have fun cutting out your saturated fats mr personal trainer, lol…

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[quote]Massthetics wrote:

I don’t think im arrogant. I used to lurk and post on bodybuilding.com they were very anti-personal trainer. Better to post form check videos on forums, read studies and articles, etc. I agree. When I first joined my gym I had a personal trainer walk up to me ask me about my goals etc tried to give me advice. when he started saying “bad fats” and “healthy fats” I pretty much tuned out and didn’t care anymore about what he had to say. Only thing he did help me with was my deadlift form he told me to brush the bar close against my shins, which was very useful. Apart from that him, and his training partner are complete idiots. His training partner who i’ve mentioned before has a decent upper body probably 1-2 years of lifting under his belt but his legs are skinnier than mine. HE DOES NOT SQUAT. he walks up to me and tries to give me squatting form advice, and spots me even though I didn’t want him to. I have no respect for people like that.

have fun cutting out your saturated fats mr personal trainer, lol…[/quote]

lol… don’t kill him Chris… please… he’s just a kid…

But seriously, sprinting can do a lot of good if you have tight hamstrings.

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[quote]Massthetics wrote:
I don’t think im arrogant.[/quote]

If everyone in the room sees things the same way except you…

[quote]Massthetics wrote:
I used to lurk and post on bodybuilding.com they were very anti-personal trainer. [/quote]

Well, gosh darn, if it was that way on bodybuilding.com (where you got banned from, by your own admission), it must be right…wait, no, that doesn’t make sense at all.

Some personal trainers are very bad. Some are very good. Some fall in the middle. Painting all personal trainers with the same brush is like painting all 15-year-old kids that lift weights with the same brush. Would you like it if everyone here dismissed what you have to say because we met one other 15-year-old kid who lifts weights and we thought he was an idiot?

[quote]Massthetics wrote:
Better to post form check videos on forums, read studies and articles, etc. I agree.[/quote]

Generally, yes, these things are good ideas. That doesn’t exactly mean you of the 4-months-training-experience are qualified to tell someone else that they’re doing it wrong.

[quote]Massthetics wrote:
When I first joined my gym I had a personal trainer walk up to me ask me about my goals etc tried to give me advice. when he started saying “bad fats” and “healthy fats” I pretty much tuned out and didn’t care anymore about what he had to say. [/quote]

You know, he’s not entirely wrong there, chief.

Yes, we have come around to the idea that saturated fat is not always a “bad fat” but there definitely are still such things as good fat choices (palm oil, coconut oil, avocado, olive oil, animal fats) and bad fat choices (most seed oils). Considering that you “pretty much tuned out” as soon as he mentioned bad fats and healthy fats, did you even listen long enough to comprehend his whole point?

[quote]Massthetics wrote:
Only thing he did help me with was my deadlift form he told me to brush the bar close against my shins, which was very useful. [/quote]

So he DID tell you something useful.

But…he’s a complete idiot.

[quote]Massthetics wrote:
Apart from that him, and his training partner are complete idiots.
[/quote]

OP, as mentioned above, enjoy your 2-year window in which you believe you’re the smartest person in the world. As you get older (even as you know and learn more “things”), the more you realize how very much you have to learn.

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When I was younger we used to follow a program called;
“Doing the fuck what we were told.”

Don’t ask the question if you’re not going to respect the answer.

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[quote]ActivitiesGuy wrote:

[quote]Massthetics wrote:
I don’t think im arrogant.[/quote]

If everyone in the room sees things the same way except you…

[quote]Massthetics wrote:
I used to lurk and post on bodybuilding.com they were very anti-personal trainer. [/quote]

Well, gosh darn, if it was that way on bodybuilding.com (where you got banned from, by your own admission), it must be right…wait, no, that doesn’t make sense at all.

Some personal trainers are very bad. Some are very good. Some fall in the middle. Painting all personal trainers with the same brush is like painting all 15-year-old kids that lift weights with the same brush. Would you like it if everyone here dismissed what you have to say because we met one other 15-year-old kid who lifts weights and we thought he was an idiot?

[quote]Massthetics wrote:
Better to post form check videos on forums, read studies and articles, etc. I agree.[/quote]

Generally, yes, these things are good ideas. That doesn’t exactly mean you of the 4-months-training-experience are qualified to tell someone else that they’re doing it wrong.

[quote]Massthetics wrote:
When I first joined my gym I had a personal trainer walk up to me ask me about my goals etc tried to give me advice. when he started saying “bad fats” and “healthy fats” I pretty much tuned out and didn’t care anymore about what he had to say. [/quote]

You know, he’s not entirely wrong there, chief.

Yes, we have come around to the idea that saturated fat is not always a “bad fat” but there definitely are still such things as good fat choices (palm oil, coconut oil, avocado, olive oil, animal fats) and bad fat choices (most seed oils). Considering that you “pretty much tuned out” as soon as he mentioned bad fats and healthy fats, did you even listen long enough to comprehend his whole point?

[quote]Massthetics wrote:
Only thing he did help me with was my deadlift form he told me to brush the bar close against my shins, which was very useful. [/quote]

So he DID tell you something useful.

But…he’s a complete idiot.

[quote]Massthetics wrote:
Apart from that him, and his training partner are complete idiots.
[/quote]

OP, as mentioned above, enjoy your 2-year window in which you believe you’re the smartest person in the world. As you get older (even as you know and learn more “things”), the more you realize how very much you have to learn.[/quote]

Yeah I understand I shouldn’t paint every personal trainer with the same brush but there are too many who are completely useless, I find it best to not bother. There are 3 at my gym. One is about 5’11, 180lb, pretty chunky isn’t lean but hes strong front squats his body weight easily. Hes the one I was talking about, he didn’t have any useful advice for me I told him how I was training he didn’t have anything interesting to say about it, when he said bad fats he meant saturated fats, hes been lifting for a couple of years so I generally respect his opinion on form etc but I don’t trust him one bit on nutrition and supplements. He believes in the 30 minute anabolic window and he thinks I need to be taking protein shakes to make gains. yeah alright buddy.

Second personal trainer is about 6 foot, about 130lb, doesn’t even lift, and he knows he shouldn’t be giving advice so he never does. I don’t know how he has the tag “personal trainer” on his shirt. I like him though hes a fun person to talk to pre and post workout, he just doesn’t lift.

Third one is some 20 something year old girl who cakes her face with half a kilo of make up every day, doesn’t squat either and I have never spoken to her but I get the vibe that shes more of a low fat diet kind of person. Definitely not a good influence on anyone. I go to a cheap commercial gym all 3 of these people are personal trainers who work for the gym.

The only bad fat is trans fats, which if I remember correctly aren’t even natural and our bodies don’t know what to do with them. All movie cinemas since about 20 years ago cook their popcorn in a lot of trans fat, its common in fast food. Thankfully I only very rarely eat fast food so this isn’t an issue for me. But I read one study/article (forgot exactly) a while ago that said one type of trans fat is actually beneficial for the heart. Not too sure about this since I haven’t researched the specifics but generally trans fats aren’t good for us.

I also agree about the seed oils. I do a lot of reading about every aspect of bodybuilding/powerlifting inluding form, supplements, nutrition, work outs etc I don’t always remember all of the details. I have been researching keto diet in particular though and its very interesting. I am not going to bulk on keto at least not now but starting today I have cut all grains out of my diet.

Yes he did tell me something useful, “complete” idiot is an exaggeration but hes obviously not the most well informed personal trainer in the world.

I actually know that I have a lot to learn, ‘a fool thinks himself to be a wise man, but a wise man knows himself to be a fool’. There is always more to learn I am just confident in my facts since I like to research thoroughly and get my info from multiple sources. I might be over confident in what I know but I know I don’t know everything.

donnydarkoirl - that sounds like a pretty bad program to me. Mistakes are where you learn most of your lessons. I have made a couple in the short time I have been lifting and I am glad I did because I learned A LOT from them. I am very happy I didn’t “do what the fuck i was told”.

I respect ALL answers and I take every single one of them into consideration, you don’t know whats going on in my head.

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Arrogance isn’t bad if you know what you’re doing, and I don’t think you’ve been long in this game to know enough. Don’t put up that attitude when it comes to learning,always be open to new knowledge even when it seems uncomfortable. Plus there a tons of good trainers out there,who know this game more than you.

That being said if you like to sprint,take it up,however using sprinting to improve your squat may have little or no effect,it may even be counterproductive if you squat multiple times a week.

15

[quote]Claudan wrote:
cc you are of a special kind

[/quote]

Haha, if the beginners’ section has a membership fee, I’d gladly pay just to read his advices alone. His links to videos/articles to pretty much every problem is a nice bonus as well.

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[quote]Massthetics wrote:
donnydarkoirl - that sounds like a pretty bad program to me. Mistakes are where you learn most of your lessons. I have made a couple in the short time I have been lifting and I am glad I did because I learned A LOT from them. I am very happy I didn’t “do what the fuck i was told”.

I respect ALL answers and I take every single one of them into consideration, you don’t know whats going on in my head.[/quote]
Trial and error is the most basic form of science.
With lifting and sports in general, scientific research has a curious habit of concreting theories that are held by athletes for years.
We are the guinea pigs- we hypothesise on oursleves and experience accumulates.

Please understand. We are all learning, evolving if you will.
But this forum benefits from the contributions of individuals much higher on that learning curve than you or I.
To ask a question, receive advice and disregard that information, it’s foolhardy.
Nobody will ever know your own body or mind like you.
But there are guys that can instruct you as to how you can harness it better.

17

[quote]Mizery wrote:

[quote]Claudan wrote:
cc you are of a special kind

[/quote]

Haha, if the beginners’ section has a membership fee, I’d gladly pay just to read his advices alone. His links to videos/articles to pretty much every problem is a nice bonus as well. [/quote]

without a doubt lmao,

I was referring to his way of dissecting people’s misconceptions in the most patient and, truly, helpful ways.

18

[quote]Massthetics wrote:
I thought that getting a better sprint, the speed and power should cross over to squats? e.g. Come back up out of the hole with more speed and force. I got the idea from one of omar’s videos[/quote]
Never heard of that dude before but, not surprisingly, he didn’t actually go into much/any detail about why or how sprinting would carryover to squat strength. The mechanics of the movement are different, the force curves are different, and the basic ROM of the leg drive is different.

Like I was getting at before, anyone who’s barely squatting their bodyweight will see very little strength benefit from sprints compared to time/effort invested. They’d be much better off simply squatting consistently.

Pulled hamstrings are not totally uncommon in people who try sprinting too hard, too fast, too soon. So always warm-up thoroughly, start with shorter distances as you build up, and consider some basic mobility drills in your general warm-ups (both pre-lifting and pre-run).

[quote]Haven’t touched a bike or any sort of “cardio” in a while but I think i probably have an ‘okay’ base.

Yeah I was thinking along the lines of 4-6 sets of sprinting too, I might end up doing something similar since nothing else comes to mind.[/quote]
Definitely play it by ear then. And as was mentioned, you’ll now have to factor your sprint workouts as part of your weekly recovery, regarding lower body strength training. Try not to sprint the day before training legs.

“They” also once successfully encouraged a dude to commit suicide on webcam. So how 'bout we don’t consider the average IQ over there to be much higher than that of a partially-lobotomized Capuchin monkey.

Regarding the rest of your explanation on this, rather than go point-by-point (which AG did pretty well), I’ll just say that lots and lots of different things work, even though some of them may not fall in line with the beliefs you’ve accumulated in your 150 days of training experience.

Low-fat diets work. They’re not as popular today, but tons of guys have built muscle and lost bodyfat while keeping dietary fat relatively-low. Protein shakes work. I’d bet the majority of lifters worldwide have one or two shakes every single day as a way to maximize their nutrition. And telling a skinny kid that a shake will help his gains is pretty solid advice.

The “30-minute anabolic window” you mentioned is accurate, in that the body will basically soak up nutrients immediately after training. It’s only the last two or three years that the push for pre and during-workout nutrition (instead of post) has really gotten rolling among lifters.

Long story short (too late), it’s great that you seem motivated to learn and research, but it’s unfortunate that you do also seem quick to be dismissive of things that don’t mesh with the rigid box of ideas you’re already starting to form.

Not to get all “out there”, but there is a bit of Zen with the Art of Lifting:

19

[quote]Chris Colucci wrote:

[quote]Massthetics wrote:
I thought that getting a better sprint, the speed and power should cross over to squats? e.g. Come back up out of the hole with more speed and force. I got the idea from one of omar’s videos[/quote]
Never heard of that dude before but, not surprisingly, he didn’t actually go into much/any detail about why or how sprinting would carryover to squat strength. The mechanics of the movement are different, the force curves are different, and the basic ROM of the leg drive is different.

Like I was getting at before, anyone who’s barely squatting their bodyweight will see very little strength benefit from sprints compared to time/effort invested. They’d be much better off simply squatting consistently.

Pulled hamstrings are not totally uncommon in people who try sprinting too hard, too fast, too soon. So always warm-up thoroughly, start with shorter distances as you build up, and consider some basic mobility drills in your general warm-ups (both pre-lifting and pre-run).

[quote]Haven’t touched a bike or any sort of “cardio” in a while but I think i probably have an ‘okay’ base.

Yeah I was thinking along the lines of 4-6 sets of sprinting too, I might end up doing something similar since nothing else comes to mind.[/quote]
Definitely play it by ear then. And as was mentioned, you’ll now have to factor your sprint workouts as part of your weekly recovery, regarding lower body strength training. Try not to sprint the day before training legs.

“They” also once successfully encouraged a dude to commit suicide on webcam. So how 'bout we don’t consider the average IQ over there to be much higher than that of a partially-lobotomized Capuchin monkey.

Regarding the rest of your explanation on this, rather than go point-by-point (which AG did pretty well), I’ll just say that lots and lots of different things work, even though some of them may not fall in line with the beliefs you’ve accumulated in your 150 days of training experience.

Low-fat diets work. They’re not as popular today, but tons of guys have built muscle and lost bodyfat while keeping dietary fat relatively-low. Protein shakes work. I’d bet the majority of lifters worldwide have one or two shakes every single day as a way to maximize their nutrition. And telling a skinny kid that a shake will help his gains is pretty solid advice.

The “30-minute anabolic window” you mentioned is accurate, in that the body will basically soak up nutrients immediately after training. It’s only the last two or three years that the push for pre and during-workout nutrition (instead of post) has really gotten rolling among lifters.

Long story short (too late), it’s great that you seem motivated to learn and research, but it’s unfortunate that you do also seem quick to be dismissive of things that don’t mesh with the rigid box of ideas you’re already starting to form.

Not to get all “out there”, but there is a bit of Zen with the Art of Lifting:

[/quote]
Fair points, I can understand what your saying.

Yeah pulled hamstrings would be an issue when sprinting i’ve gotten it a few times before. My hamstrings are tight and they take longer to fully recover compared to other body parts they’re pretty annoying. I plan to do something about my hamstrings soon.

Well im on stronglifts at the moment so I squat 3x a week. I am planning to sprint twice a week in between my stronglifts days. Tuesday, Thursday, and Saturday I lift. Wednesday and Friday I will do sprints.

Very sad about the suicide, can’t say im surprised though. Misc is like that. Their dedicated bodybuilding sections have some good advice here and there but not as consistent as T-Nation. Only posted in misc because it was funny, most people are against each other nobody takes it seriously.

I will happily challenge you on low fat diets I will probably learn something. Ofcourse low can diets CAN work, but it by far isn’t the best way to lose bf and it definitely isn’t healthy. Fat is involved in so many essential bodily functions I won’t bother to list them, but cutting fats out of your diet is like suicide in my opinion. I have never seen any body in my life who successfully got on a low fat diet, lost weight, and over all improved their health. good luck having a strong heart on a low fat diet, have fun giving your brain the fuel that it needs, have fun with your lower testosterone levels, have fun with your overall ruined health. Fats are essential, we NEED to get the fats we need, protein is ESSENTIAL, there is no such thing as essential carbohydrates. We can (in my opinion should) be cutting carbs out of our diet instead. First week or so we won’t perform as well in the gym and might not feel as good but after that we will be much better off once our body adapts to burning fat as energy as opposed to glucose.

Many athletes have proven this, ketones are the preferred fuel for our brain (lol, glucose…), SATURATED fats are fuel for our heart, our entire body runs better than ketones. People who recover from cancer on a no carb diet isn’t exactly unheard of either, cancer cells can ONLY feed off of glucose for energy. They can’t use ketones. What happens when your body isn’t giving cancer cells any glucose? They die.

One man who worked at a hospital treating children, adolescents and young adults with mental disorders (seizures, adhd, etc) rather than giving them the typical treatment decided to try something different. He told them to change their diet, eat lots of fats, and cut out all carbs. What happened? Every single one of them made dramatic improvements which were pretty much unheard of. A handful of parents had also tried this diet seeing how good it was for their children, they all said they feel a lot better, and also managed to lose some weight.

I don’t see any benefit that a low fat diet has over any other type of diet. I have never seen it work in the real world, and I cannot see it working in theory.

Please correct me if i’m wrong but if your getting your daily protein requirement from real foods a protein shake won’t help? Protein from protein shakes isn’t magically better or more effective than the protein you eat. If your getting your required intake from foods (i honestly can’t see why not, 1g per lb of bodyweight is easy to achieve) then you won’t get any extra benefit.

I don’t see why the body won’t/can’t absorb nutrients just as well during any other part of the day. The 30 minute anabolic window is the first ‘myth’ i busted when I first started going to the gym I have been completely disregarding it ever since. Why, 2 hours after the work out, would your need for nutrients go down? It does not make sense to me why it absolutely has to be 30 minutes after your work out, implying that if you have a shake a few hours later instead it will just go straight through you, lol.

The personal trainer was talking to his partner about the supplements they take, theyre like “YEAH I TAKE THIS MULTIVITAMIN, THIS PRE WORKOUT, THIS PROTEIN SHAKE” and he turned to me and asked me what supplements I take. I told him nothing, just food and he stared at me like I killed someone. He said something along the lines of if I don’t take a protein shake I won’t make gains, if I don’t have it 30 minutes after my workout 80% (wonder where he got that random number from…) of my workout would be wasted.

There is this one woman that goes to my gym, who does literally NOTHING but run on the treadmill (go outside idiot why pay for a gym membership) who approached me as I was on my way in and asked ‘you going to hit the weights’ im like yeah yeah, etc. She tried giving me ‘advice’. Shes like "MAKE SURE YOU KEEP YOUR FATS LOW, AND MAKE SURE YOU AVOID SATURATED FATS THEY ARE THE BAD FATS!!! BE SURE YOU HAVE LOTS OF EGG WHITES (throwing away egg yolk is the stupidest thing ive heard in my life). DO YOU TAKE A PROTEIN SHAKE??? " "no. " ":open_mouth: YOU BETTER GET ONE IF YOU DONT HAVE A PROTEIN SHAKE WITHIN 30 MINUTES OF YOUR WORK OUT YOUR -ENTIRE- WORKOUT WILL GO TO WASTE!!! NO POINT WORKING OUT IF YOU DON’T HAVE A PROTEIN SHAKE " She then continued on about how big her sons chest was…

Speaking about supplements in general, I have this acquaintance whos been lifting for about 14 months and he hardly even looks like he lifts. He takes fish oils, multivitamin, protein shakes, mass gainer, pre workout, carb pills, apetite increasers, and that’s just off the top of my head. He spent 1-2 grand on supplements in the last 3 months. Trains his heart out getting up at 6am to make it to the gym is he has to, trains hard (but definitely not smart), puts a lot of effort into his diet (low fat, high protein, high carb, dont make me laugh). He is doing lots of things wrong and takes pretty much every supplement on the planet. Funny thing is I am making gains faster than he is. Supplements aren’t magical, if there is something your MISSING in your DIET then they can be useful e.g. if for some reason you can’t manage you eat enough protein. But for me, they don’t really have a place in my life.

Please please please please challenge me on all of this I like a debate, its how I learn. I’m not arrogant I just firmly believe what I know especially after so many sources have confirmed it and then 1 person tells me otherwise.

and lol at the video, interesting.

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I don’t know how CC is always able to read through these giant walls let alone dissect each and every point, but just to clear some stuffs up, what are your definition of low fat diet? Out of that 4000 calorie diet of yours, how much are from fat/carb/protein? You listed some benefits of low carb / high fat diets for cancer patients, kids with mental disorders and people who try to lose weight, do you belong to any of those group?

Regarding the supplement issue, no they are not necessary. But be honest with yourself, do you think you’re eating enough whole foods to cover every single base? (I’m including veggies, omega 3 sources etc as well, not just carb/fat/protein). Have you consistently hit these macros and micros everyday for the past few months?

Do you have a food log for the past 2 weeks that you can share with us? It’s probably very easy for you right now, as I assume you live with your parents and everything is paid for or cooked for you, but the convenience and price of some supplements will become very significant as you go to college or start working. Again, I’m not saying they’re a must but they can help.