Fitness And Nutrition General

That's a lot more than I expected... Granted I didn't read the entire article, maybe he is including PWO meal as well following your PWO shake?

This is a long shot, but are there any other Canadian posters here who buy supplements online? If so, where? Bodybuilding.com has been my source for years but they finally started enforcing that *** less than 90 servings importation law to Canada.

You can only import stuff that has less than 90 servings now? Why?

Alot of places in europe can ship supplements to ireland even though they are factory sealed. Unless the company has an irish site,even if their warehouse is elsewhere (optimumnitrition.ie for example has theor warehouse in the UK) but you cant buy ON directly from amazon.co.uk or the likes.

I really don't know, it's some stupid Canadian customs law that's been around but Bodybuilding.com never really enforced. They finally started cracking down on it now, and I only buy supplements in bulk when you get those buy 2 get 1 free deals.

Damn that sucks. I hate stupid nonsensical ***like that

I didn't read it either, but that's what i was assuming as well.

I don't know about Canada but I get most of my supplements from nutraplanet

Man this would've been awesome if I was living in America, some of the lowest prices I've seen. Got to checkout and was slapped with $33 for delivery on a $40 product lol, *** Canada.

Question for the low body fat % guys

Are you guys hungry/starving all the time? I'm dropping body fat % atm and still sticking to a properly balanced diet to not eat too little and not too much,but I'm constantly....not just hungry...borderline starving more like it

Take any stimulants? Caffeine/yohimbine/ephedrine all have appetite suppressant qualities.

Intraworkout drink has caffeine (preworkout does too,but all out of that atm) but no matter what time I workout/take it at,or even if I dont,it still applies :(

I'd have to look to see if the other 2 are in anything

Try caffeine throughout your day instead of just around workouts. Doesn't have to be pill form, just a cup of coffee every few hours or so. It's not a miracle cure for hunger, but it does suppress it down a little.

Any other suggestions? Or rather alternatives,I hate coffee :x

Pill form if you really can't stand the taste. Since you're cutting you should be adding in caffeine throughout your day anyway.

Try bloating yourself up with water with every meal, makes you feel fuller for longer. Eliminate starchy carbs and replace with more fibrous carbs if you haven't already. Red kidney beans are an amazing side dish for dieting.

I didnt know that part,I was always told to just stay away from it other than pre/intraworkout. I usually pile on the water with meals as well (mainly because I struggle with water,I'm weird,I cant stand the taste of water,have to choke it down) because next to the gym,it's the only time I can somewhat drink water easier than usual. I'm good to go on the high fiber carbs,dropped out even sweet potatoes when I switched to cut phase. I'll have to stop into the place downtown to see what they have in the way of caffeine pills.

Caffeine is a metabolic stimulant and helps increase epinephrine levels. Bottom line it's probably one of the best and easily affordable stimulants you want to start with if you're dieting. You'll find it as the base of any fat burning stack on the market.

You can buy caffeine pills at your local pharmacy too, you don't need to go to a supplements store for it.

Nice,thanks. Now I know where to check.

Try to time your meals better. You can spread them out more, or you can time them to where you might be able to up your calories by a bit and still manage to cut.

May have possibly wrecked my shoulder for this. It's sore as hell now, but doesn't feel like I dislocated it or anything, but definitely something I never pictured myself doing (Hell, I remember how it took me easily almost a year to even do a muscle up), +40 lbs

Have you ever hurt you shoulder during bench press? If so is it the same type of pain?

I've hurt my shoulder before, though nothing serious, on various other exercises, (dips, upright rows, military press), but never on bench press; and nah not really the same its a pain in its own, nothing serious, but it just lingers and lingers. Doesn't seem like it'll go away anytime soon

Well you can try this... Take a broomstick or something similar, have your arms bent at the elbows 90-100 degrees, push it out in front of you like a hammer press, bring it above your head, like a military press, and bring it down behind you, opposite from the starting position. Bring it back over your head then in front of you and repeat for 50 reps everyday. This helped me, even after the first day.

Will give it a shot, thx

Let us know how it goes.

Also if anyone else is having shoulder pain from benching, if that method doesn't help, not much will. With that being said, if your shoulder is hurting, you should look at your technique before you bench again.

Been having a bit of a disagreement with one of the trainers at my boxing gym. Old school trainer type, doesn't believe in weight lifting cause it'll "slow you down." Advises calisthenics only to his fighters ect.

Anyway, it brought up an interesting discussion between training for fast twitch muscle fibers and slow twitch. I've always revolved my routines around explosive, semi-pylometric type of movements. I believe in training for fast twitch as it would have a much better benefit in punching power and general explosiveness. The trainer however says the opposite, you want to avoid building up too many fast twitch fibers as much as possible because those tire out much quicker and cause you to gas out faster throughout the fight.

Thoughts on this? Ideally I train for both, but I emphasize on pylometric type movements quite often. I remember reading muscle fibers have a maximum cap, and you can only build up so much of one or the other before you reach that cap. I'm not the greatest on physiology so I could use some input on this.

@ Wat this is one of my fave topics! ive studied / experienced it a lot.


lets look at what FORCE ( a strike ) actually is ! which should give some thought on how to train better for it. I wont teach you how to suck eggs ... but will break it down as simple as i can.


Force has JUST TWO FACTORS THAT COUNT !! === Mass + Acceleration = Force. And in reg to the chat with your trainer a few points ...

1. TENSED (Muscle) MASS - DOES slow (Acceleration) down which is bad
2. BUT More MASS (Muscle) Thats TOTALLY a dead weight and 99 % relaxed will add more MASS .. duh right.. which is good
3. Your MAXIMUM acceleration should and can be reached from a foot (so not far..)
4. So you need to train for both focus on your Mass AND Acceleration - Also you need to focus not only on major muscle groups but equally Tendon and functional strength.

You can do weight training, but gear your workouts for power type training, power cleans, box squats, speed bench, lots of core work, etc.

Heavy weight resistance training for building muscle is useless in boxing, muscle mass kills speed and uses more oxygen, speed and fitness will trump strength any day in the ring. The only type of weight training a boxer should do is plyometric burst movements with medium resistance weights that allow a high number of reps to improve explosive power and muscular endurance.

MASS may kill speed (p=mv)but only TENSE MASS will kill acceleration - two very different things (in regards to striking)


i would rather not say do "this" as everyone's different and you know your own body best - if you find your mass output is better (ie the maximum MASS you can shift in 1 (or very few movements) think power lifting then focus on speed ( ie how fast can you do a set of movements in x time ) also try stuff like holding in a push up for as long as you can no movement (almost like a plank) at least 5 mins + per try (gets hard trust me..)

Im a 168 ish pounds yet spar with some guys at 210 ish + pounds and others say i hit heavier and deeper than them...

The lungs and heart compensate. Just like your bone density compensates to muscle/fat mass, as does the heart/lungs to meet the vascular demands of adipose and skeletal muscle. That's why usually body builders have a slightly lower bpm. Their hearts pump out more blood per beat, thus more oxygen and NO, to accommodate increased body mass.

Also there's alot more involved in body movement than mass acceleration... someone with higher pO2 and more efficient blood pumping(e.g. bodybuilders) in the blood will (on paper) produce more muscle contractions. Particularly since O2 and RBCs directly effect muscles contraction.

So yes while greater mass equates more O2 consumed, it doesn't necessarily mean inefficient O2 consumption or slower.

yeah but depends on what shoes you're wearing, right?
link 2 spreadsheet plz

There is a biological and genetic limitation on how big/strong your heart and lungs can grow through training, most elite level boxers will be very close to their genetic cap and adding more bulk will only result in tiring quicker.


Punching power is a funny thing, there is no definitive answer to why some people can punch harder than others, some scientists believe bone density is a large factor but nothing has been proven.

Muscle mass has very little to do with it anyway, 3/4 of the power generated by a punch comes from the drive generated through the hips and legs, so building huge arms muscles will do very little for power and more likely be detrimental to performance in any endurance sport. The proof is available to see, looks up the guys with the highest KO ratio in boxing today, Lucas Matthyse, Gennady Golovkin, Deontay Wilder (heavyweight built like a beanpole) none of them are stacked even for the division they are in.