[Damian Zhang]

I agree with Jordan, I’d be spending my money on other supplements first over these.

Staples for me would be:

Creatine

Magnesium

D3&K2

OH Mega Pharma Pro

Cure-Coming

Anything else would depend on specific needs. Eg. Joint health, Sleep/stress management, organ health, natural performance boosters, micronutrient support.

Yep currently:

– Creatine is 5g daily before bed.

– Omega think 1000mg a day.

– Multi Vit

– Iron and Mag

– Need to look into D3 & K2![/quote]

I would definitely add D3&K2, particularly if you don’t get a lot of sun exposure. It might be worth getting blood work to check your levels.

Omega, I would increase to 3 x 1000mg a day if you don’t eat a lot of oily fish.[/quote]

Thanks Clare, Will do about the Omega – I heard it’s perfect for joint health, which lifting heavy naturally will be a great tool.

Getting blood work done – waiting for results by the end of this week 🙂

Defo will pick up D3&K2

Thanks again!

[Damian Zhang]

I agree with Jordan, I’d be spending my money on other supplements first over these.

Staples for me would be:

Creatine

Magnesium

D3&K2

OH Mega Pharma Pro

Cure-Coming

Anything else would depend on specific needs. Eg. Joint health, Sleep/stress management, organ health, natural performance boosters, micronutrient support.

Yep currently:

– Creatine is 5g daily before bed.

– Omega think 1000mg a day.

– Multi Vit

– Iron and Mag

– Need to look into D3 & K2!

[Damian Zhang]

If you don’t use d3 and mag , they are very very very important additions however

Thanks Jordan

[Damian Zhang]

@ajbishop89 @Clare

Thanks for both your responses, very helpful.

I would agree I check the fitbit literally in the morning look at HRV and go wtf, this has in the past affected my mood and overthinking. However understand your points and will use these going forward.

The trends so far are 59 – 61 resting heart rate and despite consistent training and intensity my heart heart seems to stay at the top end of light unless it’s compounds – I love a good deadlift! Adam your lifts on giant are insane as well as the other strongmen, very inspiring, keeps me focused on deadlifting heavy!

Got a blood test from Aviva today, which I am sorting and will track blood pressure, my Dad is 80 does triathlons (not a clue how he does it!) checks his each week.

– Clare – Had CoR Custard Cream – was a dream – will be using your code for the protein!

[Damian Zhang]

Something like a Fitbit will focus on tracking trends over time rather than giving precise measurements, so it’s not going to give as much accurate information as an ECG will. The wrist sensors used aren’t as reliable as a chest strap either.

A good HRV score on a Fitbit is considered to be between 20 and 40 ms and the higher the reading, the better, so I don’t think you have anything to worry about.

Happy days, thanks Clare, it does my nut in with new tech, everyone has differences of opinions, like spoke to a cardiologist last year, they found a tiny tiny things if you googled it, scary stuff, the cardiologists response was ‘everyone has these don’t worry’, so I choose not to worry!

Thanks for all your help throughout my questions 🙂

[Damian Zhang]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?

[/quote]
Not all protein powders are created equally, not at all.

Ignore protein content “per serving”, that can be determined by scoop size. Have a look at the per 100g value.

Weigh out what you need for your meal.[/quote]

Thanks Rich!

[Damian Zhang]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?[/quote]

The purer the formula, the more protein you’ll get per 100g. Our ISO Pro for example has 90g protein per 100g.

Measure your powder out on scales as opposed to just measuring in scoops, then you can work out exactly how much protein you’re using.[/quote]

Thanks Clare, whats the difference in terms of formulas in terms of muscle gain?[/quote]

Just focus on hitting your protein target from quality whole protein sources, don’t worry yourself with minutiae at this point. Eat adequate protein, train hard, with progressive overload and recover well. That will build muscle.

If you use a reputable brand like TBJP for your Protein Powder, you can pick any option and you’ll be getting a quality product, without affecting any muscle growth![/quote]

Grand, perfect Clare, thank you! Will be picking up custard cream performance in a week or two.

[Damian Zhang]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?[/quote]

The purer the formula, the more protein you’ll get per 100g. Our ISO Pro for example has 90g protein per 100g.

Measure your powder out on scales as opposed to just measuring in scoops, then you can work out exactly how much protein you’re using.[/quote]

Thanks Clare, whats the difference in terms of formulas in terms of muscle gain?

[Damian Zhang]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?

[Damian Zhang]

It’s literally just a slight break in the skin that you don’t even realise is there , a lift like a leg press / deadlift can then do it . Happens a lot to powerlifters .

That’s cool, understood, cheers Jordan as always mate!

[Damian Zhang]

Thanks folks, getting bloods done today and will check blood pressure each week from now on.

I wasn’t moaning about it just surprised that’s all, I am pushing myself as much as I can but I am sure there is still more in the tank!

I LOVE deadlifting, just my thing!

[Damian Zhang]

Hi Kuba,

What are your thoughts on new research via Australia about creatine dose recommended for aeons as 5g daily – It seems 10 – 15g to be recommended now?

I am 174lbs – So I use 5g daily and found beneficial, now I am questioning myself do I need to up it to 10 – 15g daily.

I did speak to another gymgoer who said they upped from 5 to 10 and said all they got was bloated despite more water intake but I dont know their bodyweight.

Sports supplement creatine makes no difference to muscle gains, trial finds

Thanks

Damian

I’m using 30g daily for cognitive function benefits and training performance

I do up to 40g with clients that need it for poor focus & energy

Total nonsense creatine does not bloat you, likely down to shitty company he used[/quote]

Thanks Kuba!

[Damian Zhang]

This may sound like a silly question but did you have a spot or scratch on your forehead etc? Or was it just nothing and then bleeding? It may be straining and pressure which caused it

Nothing at all, which is odd, shall crack on with it 🙂

[Damian Zhang]

Hi Kuba,

What are your thoughts on new research via Australia about creatine dose recommended for aeons as 5g daily – It seems 10 – 15g to be recommended now?

I am 174lbs – So I use 5g daily and found beneficial, now I am questioning myself do I need to up it to 10 – 15g daily.

I did speak to another gymgoer who said they upped from 5 to 10 and said all they got was bloated despite more water intake but I dont know their bodyweight.

Sports supplement creatine makes no difference to muscle gains, trial finds

Thanks

Damian

unsw.edu.au

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404 - Page not found

[Damian Zhang]

80.2kg

Day was fine, work was good but alot of calls and stuff to do, therapy for an hour online.

Chest, tri’s and abs yesterday, enjoyed the session, got a few compliments in the gym, which was nice.

Today upper feels a tad tired, so going for legs today.

Happy Friday!