hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class on Monday at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don`t hinder me when i`m exercising, at least they haven`t started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! the staff in the hospital`s gym want me to continue on these 2 machines for a few more months, before i can start weight training. what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting back into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don't hinder me when i'm exercising, at least they haven't started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! the staff in the hospital`s gym want me to continue on these 2 machines for a few more months, before i can start weight training. what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting back into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don't hinder me when i'm exercising, at least they haven't started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
hey John, being a newbie, and being 66 years old, i wanted to offer an update on my weight training and supplement query. first i called the hospital to talk to the staff from the cardiac rehabilitation gym to see how much longer i should wait before starting weight training. i spoke with one the staff, who knew and worked with me in the hospital`s gym and she told me as long as i was careful with any chest exercises, that i could start weight training now. with the help of family, in one of my nephew's, i was able to joined a gym, and started doing cardio, just like i had been doing at the hospital`s gym. this started July 28th, and i have not missed one day of cardio since then. on Monday August 14th i had my first day of weight training, and it went very well. i completed a second day of weight training on Wednesday, and again today Friday August 18th. i am starting to become more aware of my body and my Muscles as they seem to have started growing enough for me to feel the difference, from when i wasn't doing anything, but cardio. it is an amazing experience, and gave me a whole new outlook on bodybuilding and how great it must feel to have lots of Muscles. thank you for your time, with love from Wes!! hugs!!!
First off I'd like to say that I am a big fan of your physique but more so the informative content that you post and how open and honest you are with us all regarding your nutrition as well as training strategies. My question for you regards reverse dieting post contest. I am currently 3 days out from my second bodybuilding competition, I am 5'6", 168lbs and 21 years old. My metabolism is relatively fast and for the last 2-3 weeks of prep, prior to beginning carb depletion on the Monday before the show I was consuming 243g of protein, 130g of carbs, and 31g of fat. I was wondering what your opinion would be for macros post contest to prevent extreme bloating and fat gain, I plan on continuing to eat clean with 1-2 cheats per week to maintain sanity but was curious how much you would recommend increasing my macro nutrient intake by. I also am sure that I will consume some junk food the Saturday night after the show and a couple cheat meals on the Sunday but Monday I would like to be back on a strict diet to limit fat gain. I have read some people's opinions that increasing carbs by 20% and fats by 20% and maintaining protein intake during the first week post show is optimal then increasing from there by 5-8% weekly depending on how the body is adapting. But I have also read that post contest is a time where some people experience the largest anabolic rebound so they can increase their carbs and fats somewhat dramatically and as long as they are coming predominately from clean sources they will gain large amounts of muscle tissue.
What is your opinion on this topic and what would you recommend for someone like myself to do post contest to limit quick fat gain as well as optimize anabolic rebound effects if any?
Thanks a lot, I look forward to reading your response and thanks again for all of the great content and information you have shared with us.
hey John, that is a lot of info to take in, especially for the newbie!! i`m not a bodybuilder, but i just started exercising, as part of my healing process after quadruple bypass surgery back on March 9th/2017. i have one more exercise class on Monday at the hospital. after which i can go anywhere to exercise. being 66 years old, i want to train light weights with high reps to build endurance, as i want to be as limber as possible for my daily routine. i have zeroed in on 2 machines at the hospital`s gym, that seem to be working for me. one is the stationary bike with the pedals out in front, and this has taught me about the meaning of leg day!! it is all i can do to stand up after 25 minutes on this machine. the other machine is a table top apparatus with pedals, but you work it by hand, rather by foot. i do 10 minutes on this machine. i could prolly do more, but just getting back into exercise after my surgery, the last thing i want to do is over do it. i get a really good workout on the arms, chest, shoulders and upper back, and both machines have taught me a whole new meaning to feel the burn, LOLOL!! what i`d like to ask, is what would be some good supplements for me at this stage? i`m 6' 3", i weight around 290 pounds and i am just getting into exercise after way too many years. i have a few ailments like arthritis in the knees, a bad back, and multiple bone spurs on both heels, but they don`t hinder me when i`m exercising, at least they haven`t started yet, LOLOL!! thank you so much for sharing my friend, with love from Wes!! hugs!!!
Sorry for the delay in reply. Glad you are recovering well!
For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.
I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.
First off I'd like to say that I am a big fan of your physique but more so the informative content that you post and how open and honest you are with us all regarding your nutrition as well as training strategies. My question for you regards reverse dieting post contest. I am currently 3 days out from my second bodybuilding competition, I am 5'6", 168lbs and 21 years old. My metabolism is relatively fast and for the last 2-3 weeks of prep, prior to beginning carb depletion on the Monday before the show I was consuming 243g of protein, 130g of carbs, and 31g of fat. I was wondering what your opinion would be for macros post contest to prevent extreme bloating and fat gain, I plan on continuing to eat clean with 1-2 cheats per week to maintain sanity but was curious how much you would recommend increasing my macro nutrient intake by. I also am sure that I will consume some junk food the Saturday night after the show and a couple cheat meals on the Sunday but Monday I would like to be back on a strict diet to limit fat gain. I have read some people's opinions that increasing carbs by 20% and fats by 20% and maintaining protein intake during the first week post show is optimal then increasing from there by 5-8% weekly depending on how the body is adapting. But I have also read that post contest is a time where some people experience the largest anabolic rebound so they can increase their carbs and fats somewhat dramatically and as long as they are coming predominately from clean sources they will gain large amounts of muscle tissue.
What is your opinion on this topic and what would you recommend for someone like myself to do post contest to limit quick fat gain as well as optimize anabolic rebound effects if any?
Thanks a lot, I look forward to reading your response and thanks again for all of the great content and information you have shared with us.
Ben
Hey Ben,
I know this is past your rebound phase. What I do with my athletes is look at the diet you use to carb up with and base it close to that. You can also look at the diet you started prep on and try to hit 75% of that intake as a starting point. It is so individualized here, I think the best approach is to very closely monitor progress. I would really try to limit cheats to one meal. Its the cheat meals that will dull insulin sensitivity and increase fat gain. But to give you some numbers I think you could do 300g carbs, 220g protein, 50g fat and let that be a starting point.
[QUOTE=JohnJewett;1459007]Sorry for the delay in reply. Glad you are recovering well!
For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.
I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.
hey John, first, thank you for getting back to me!! what would you need to know about my health that will help you? i can offer some things that might be relevant like i am still on meds from my surgery, i take tylenol 3 for arthritic and chronic type pain as well as for headaches, i get nauseated when i travel, or under stress and take gravol (Canadian for dramamine). i hurt my lumbar back in 1989. 4 of my 5 lumbar were worn down to the bone, and the only good one locks out on my all the time. i guess my back was an accident waiting to happen!! let me know what else you need to know and i`ll be happy to share it!! with love from
Wes!! hugs!!!
Sorry for the delay in reply. Glad you are recovering well!
For one, I don't know your full health history so I would be cautious in my recommendations and make sure to check these out with you cardiologist.
I think adequate Protein intake will be very important to the recovery process. I would get a good 100% whey isolate protein. This would be the best bet to find one very low in sodium and cholesterol. A fish oil supplement would be great for overall health and reducing inflammation. I recommend 1000mg per day of omega 3. You could also get a multivitamin to fill in where there are gaps in your diet, Animal pak is an option.
hey John, first, thank you for getting back to me!! what would you need to know about my health that will help you? i can offer some things that might be relevant like i am still on meds from my surgery, i take tylenol 3 for arthritic and chronic type pain as well as for headaches, i get nauseated when i travel, or under stress and take gravol (Canadian for dramamine). i hurt my lumbar back in 1989. 4 of my 5 lumbar were worn down to the bone, and the only good one locks out on my all the time. i guess my back was an accident waiting to happen!! let me know what else you need to know and i`ll be happy to share it!! with love from
Wes!! hugs!!!
Wes,
I still stick with my first recommendations Whey Protein Isolate, Fish oil, Animal Pak. I would ask you cardiologist on all of these. Another one I think is great for the heart 300mg Ubiquinol per day.
Everyone seems to be really enjoying it and I really enjoy making the videos too. So more to come!
Looking forward to it.
I always want to do something similar but I end up dropping the ball because I have so much shit in real life to deal with. Fucking reality...
I still stick with my first recommendations Whey Protein Isolate, Fish oil, Animal Pak. I would ask you cardiologist on all of these. Another one I think is great for the heart 300mg Ubiquinol per day.
thank you, John!! i`ll check with my cardiologist or doctor before taking any of the fore mentioned supplements!! with love from Wes!! hugs!!!
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Originally Posted by JohnJewett
