Healthy Eating

[_Who Knows]

That's simply not true. Steroids work. Prohormones work. creatine works. I've spent the last 4 years using different types of supplements. And creatine definitely works. There are plenty of supplements that work. You just have to sift through the garbage to find them.

Steriods and prohormones aren't unregulated suppliments either. Both are controlled substances that require FDA approval for a drug manufacturer to make them and an MD to perscribe them to you.

True. Although that's only recently for prohormones.

Anyhow, I was only trying to point out that there are supplements that aren't 'snake oil'.

Also, WTF do you need creatine for? Untill you get around my age or older, a healthy diet will provide your body with more creatine then it can fully use.

What is 'your age'? I'm 33. But true, I don't NEED creatine. I just use it as a supplement, for a little extra something.

[_Mister Scratch]

Guys on the thread

I'm thinking about things like adding Wheat Germ...natural stuff.

This isn't about weight loss per se...I could lose 10 pounds but that will happen rather effortlessly as it usually does for me. I don't go on "diets". I typically cut back on some things and "move" more. Does that make sense?

I'm thinking in terms of increasing energy and strength and I already know how to do it.

I'm asking about natural supplements...does anyone use them...for what purpose and do you think they help you? If so, in what way?

Jersey---

I just started taking green tea extract. It is supposed to help you lose a little bit of weight (up to 5% of your body weight), and it is a natural anti-oxidant.

[_Mr. Coffee]

Anyhow, I was only trying to point out that there are supplements that aren't 'snake oil'.

The last suppliment I ever saw or used that truely worked were ephedra-based thermogenics. Used sparingly for doing weight training and you actually got results. Then some feel-good hippy asshole had to pull it from the market because a couple of candy-asses couldn't follow the directions on the bottle or had heart conditions and died.

What is 'your age'? I'm 33. But true, I don't NEED creatine. I just use it as a supplement, for a little extra something.

I'm 38. Right about the 35 mark I noticed a slight drop off in general performance with weights and running. So I just hit the weights harder and pushed myself to run faster and farther.

[_Who Knows]

I'm 38. Right about the 35 mark I noticed a slight drop off in general performance with weights and running. So I just hit the weights harder and pushed myself to run faster and farther.

Right. And if you added creatine, you would see an improvement in your gains.

for example, lets say you do an 8 week program without creatine, and your final bench is 6 reps at 225. If you do the exact same thing, but add creatine, you'd maybe hit 8 to 10 reps at 225. Maybe increase your max rep by 10 to 20 lbs. Nothing spectacular. but it does help.

edit - oh, and caffeine and NO help with energy - especially for early morning workouts, which is what i do.

[_Mr. Coffee]

Right. And if you added creatine, you would see an improvement in your gains.

for example, lets say you do an 8 week program without creatine, and your final bench is 6 reps at 225. If you do the exact same thing, but add creatine, you'd maybe hit 8 to 10 reps at 225. Maybe increase your max rep by 10 to 20 lbs. Nothing spectacular. but it does help.

A 10-20lbs increase over an 8 week period is something I can accomplish just by either adding weight gradually or by doing things like supersets or lower reps/more weight. I don't need creatine for that. As it is I'm doing five sets/ten reps at 260lbs, which is pretty damned good for my purposes.

Creatine might help for helping recycle ATP, but it doesn't confere any advantage you couldn't get through proper lifting form, good training habits, and a balanced diet.

edit - oh, and caffeine and NO help with energy - especially for early morning workouts, which is what I do.

I generally hold off on my caffiene intake untill after my morning PT and run. I might take some aspirin with a cup of coffee afterwards, but I aviod doing anything that'll dehydrate me quicker before I start working out.

[_Who Knows]

A 10-20lbs increase over an 8 week period is something I can accomplish just by either adding weight gradually or by doing things like supersets or lower reps/more weight. I don't need creatine for that. As it is I'm doing five sets/ten reps at 260lbs, which is pretty damned good for my purposes.

You missed my point. I was saying that creatine would provide that extra 10-20 lbs. over what you would generally make. So if you're saying you could accomplish that without creatine, if you add creatine, you could add and additional 10-20 over and above what you would normally gain.

Creatine might help for helping recycle ATP, but it doesn't confere any advantage you couldn't get through proper lifting form, good training habits, and a balanced diet.

My point is that doing all that (proper form, training, eating, etc.), adding creatine will add additional over what you would normally make. It does confer an advantage - all other things being equal.

[_Jersey Girl]

Okay, so back to me. ;-) When I've used a treadmill I walk about 30 minutes but I don't know how "far" that was, I just plug myself into an iPod and go. Who thinks that walking 1 mile a day is a good beginning goal?

Say yes, I figured out a way to do it without leaving home!

Jersey Girl
(the summer hermit)

[_Mr. Coffee]

When I've used a treadmill I walk about 30 minutes but I don't know how "far" that was, I just plug myself into an iPod and go. Who thinks that walking 1 mile a day is a good beginning goal?

I'm still wondering what exactly it is you're trying to accomplish, jersey. Are you after fat burn or improving cardiovascular performance?

For burning fat, walking is great, but you have to move along at a fairly good clip. Also, 1 miles isn't very far. That's barely enough to get you good and warmed up for burning fat.

For cardio, walking isn't nearly as good as running. Once against you still need to get yourself up to a good speed (as fast as you can walk without having to break into a jog). Also, as with fat burning, 1 miles is barely enough distance to get you into your target pulse/breathing rate for cardio improvement.


Try about 2 miles at around a 2-3mph pace. Should take you about 45-60min.

Or try running/jogging at 3.5-5mph for about 2 miles or 20 minutes (whichever comes first). Ideally, depending on how old you are, you should be clearing 2 miles in 14 minutes or less.

[_Jersey Girl]

When I've used a treadmill I walk about 30 minutes but I don't know how "far" that was, I just plug myself into an iPod and go. Who thinks that walking 1 mile a day is a good beginning goal?

I'm still wondering what exactly it is you're trying to accomplish, jersey. Are you after fat burn or improving cardiovascular performance?

For burning fat, walking is great, but you have to move along at a fairly good clip. Also, 1 miles isn't very far. That's barely enough to get you good and warmed up for burning fat.

For cardio, walking isn't nearly as good as running. Once against you still need to get yourself up to a good speed (as fast as you can walk without having to break into a jog). Also, as with fat burning, 1 miles is barely enough distance to get you into your target pulse/breathing rate for cardio improvement.


Try about 2 miles at around a 2-3mph pace. Should take you about 45-60min.

Or try running/jogging at 3.5-5mph for about 2 miles or 20 minutes (whichever comes first). Ideally, depending on how old you are, you should be clearing 2 miles in 14 minutes or less.

I can tell you right now, running isn't happening, coffee. The altitude is no joke around here and I'm not kidding. My initial goal is to increase energy/stamina. I'll get out there and see what I can do and how long it takes. I don't recall how fast I walked the treadmill last summer but I want to say about 3 mph. I'll get back to the gym next week and see. Meanwhile it's me and a very long driveway...and maybe some dirt roads.

Thanks again!

Jersey Girl

[_Jersey Girl]

A nice walking link:

http://walking.about.com/cs/beginners/a/blhowschedule.htm