deadlifted today, my grip strength is so sad.

If you feel like you aren't prepared for the workout, skip it. Rest and eat up and go next time. Even if you're on a strict schedule (M/W/F) it's not worth it.
Sigh learnt that the hard way today.

someone answer my question on the last bottom page :alone:

eat every 2-3 hours to keep your metabolism going. If you're trying to lose weight just eat a 1500 deficit.

xilley you're trying to speed up your metabolism? Yes lots of small meals, basically snack throughout the day. You also need to work hard and SWEAT. If you're not sweating you're not working hard enough. Some people do that through cardio, some lift hard and heavy. Depends what your goals are.

Workout and diet tips from a personal trainer at Steven Nash Sports Club downtown after a member orientation that I received this week. If you workout at this gym, consider getting trainer sessions with Stephen Boyle. This Irish dude knows his stuff: :thumbsup:

Workout Tips: If you need to improve grip strength in your forearms, do this exercise:

Farmer's Walk: Hold a weight plate in each hand. Walk 5 minutes while holding the plates. Forearm strength is improved with this exercise. A great exercise for someone like me who needs more explosive groundstrokes in tennis. 25 pound, 35 pound plates used for this exercise.

Upper body strength: Do sets of FIVE instead of ten for lifting weights. I lift 25 pound dumbbells, with sets of FIVE reps for a total of four sets. The same goes for bench press and other weight training exercises.

Combine weight exercises with the same body motion. Bench press, shoulder press so that muscle groups that work off each other develop better for strength. For example, triceps and shoulders muscles working in exercises for the same workout.

Foods to build muscle: The trainer said that it's all about protein and avoiding gluten.

Breakfast before workout: Protein, nuts (almonds, walnuts for energy),
and berries.

Lunch after workout: More protein (chicken, fish), or protein shake, a salad, veggies.

Dinner: More protein, more veggies.

Water is adequate to keep hydrated. Gatorade is okay if you're doing long distance running. Otherwise, sports drinks aren't needed.

As for fruit, limit the amount of fruit you eat, especially really sweet fruit. Fructose sugar from grapes, and other fruit can convert into fat.


I asked him about carbs. The trainer said to avoid gluten from bread and pasta. He said that gluten from these foods produces a higher risk of diabetes. Then I asked him, "well, for Chinese dudes, what about rice? Stay away from rice entirely?" He said to decrease the amount of rice in my meals. Avoid white rice. Brown rice is a better alternative.

He mentioned this diet called "Paleo". A diet consisting of mixing proteins with vegetables, and cutting the gluten.

Vitamin supplements: With the long months of rainy weather in Metro Vancouver, it's hard to get enough vitamin D to build strong bones. Mr. Boyle recommended a daily Vitamin D supplement. Vitamin D is contained in cholesterol. Inadequate Vitamin D intake in your diet means a higher cholesterol level for people. Taking a daily vitamin D supplement means cholesterol levels can be lowered. Good advice for anyone with a history of high cholesterol.

Sorry to burst your bubble but a LOT of what you just wrote is pretty weak generic advise. I'm getting sick of this anti Gluten movement out there too.

Berz out.

... yeah carbs will make you fat but no gluten at all is bullshit

There's nothing wrong with carbs, just stay away from empty calories and eat more dark vegetables to increase your carbs
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The personal trainer gave information that's pretty useful, especially the specific exercises to build certain types of strength. I see guys at the gym just do weights to get bigger muscle size.

Then you see the personal trainers like the guy from Steve Nash, less muscular than the big guys, lift HEAVIER weights and do his Muay Thai martial arts on the side.

Why the difference in strength? The trainer has more core muscle strength because he knows how to strengthen his core muscles and lifts weight properly to prevent injury.

I thought that he was joking about the Muay Thai. Then I started sharing some stories about his Muay Thai fighting tours in Vietnam and Thailand. This is one Irish guy that I wouldn't want to mess with.


It was a member orientation from a trainer that has formal training, certification, and much more experience in this profession than many people in gyms today.

If people don't like the "Anti-Gluten" movement, then eat all the gluten you want. This trainer knows what he's talking about. He's living proof of what proper diet does for your body.

Fuck yes, friday! More importantly, gym day :alonehappy:
Haven't gone for like 2 days and I am having withdrawal

"gluten free" is the new "cholesterol free"

It's all making a fuss about shit that doesn't matter, or in the case of cholesterol, is actually really good for you, instead of admitting what is REALLY wrong with the typical diet.

If your a noob to the gym then yes his morsels of information might seem like the holy grail of working out. Just because something works FOR HIM doesn't mean it's going to work for you or me. As for strength vs. size that all depends on how you train and how you want to look. I could give a fuck how much weight I lift as long as I lift it right and my muscles get, what I have learned over the years, a proper workout. I'm not a weight lifter I'm a body builder. How much I lift is secondary to how I look. You want a strong core? Try power lifting. All those ab cruncher classes don't do shit compared to lifting heavy weights.

Berz out.

None of this crossfit garbage. If you don't like lifting heavy ass weights take up p90x or basket weaving.

u sound like a walking advertisement for this trainer. either that or u got a hard on for him or something. the most knowledgeable ppl u need to listen to are the guys in this thread like strykn and halo who are pushing weights u wish u did. and better yet, their advice is free

Broscience > science done in lab

Anyone here train @ Gold's Burnaby?

sometimes taking the advice of freak and beast arent always the best. halo has a universe hack, and strykn is a big fuckin dude who started as a big fuckin dude

take advice from someone your size or that started your size.

you a skinny 135lb kid? talk to someone whos 180lbs who started as a skinny 135lb kid. following a guy whos a 240lb monster who started off as a 280lb monster wont give you the same results you're looking for.

this chalk is sickkkkkkkkkkk

http://img26.imageshack.us/img26/563/004vf.jpg

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lol the only one good thing about my gym... they supply chalk :alonehappy:

btw i just started taking bcaas last week call it broscience or whatever i feel the difference already in terms of recovery after/during workout

BCAAs are real deal yo

beta alanine, and creatine too

Everything else = :fuckthatshit:

Beta alanine makes my ears and nose itchy but it goes away after a few minutes.
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beta alanine + caffeine right before a shower = :sweetjesus:

What gym?

YMCA BABY.....


:okay: feelsbadman fuck

ymca= 100lb dunbells lol