Roosh V Forum - Fitness

2 week lag from cause to effect? (Exercise / Diet)

Sun, 12 May 2019 09:10:53 -0400

I've noticed that it seems to take about 2 weeks from when I do a physical exercise to see the 'effect' of it.

The most obvious example is that, 2 weeks ago, I had a decent lifting session followed by a good stretching session the next day.

I didn't notice any immediate benefits from it in the days that followed and I had been too busy to workout/stretch since then.

However, I noticed yesterday that my core/upper body felt stronger and I felt more flexible in my lower back/hamstrings from the stretching.

I've felt a similar lag from eating also. If I ate poorly 2 weeks ago, I feel lethargic 2 weeks later - similarly, if I ate well 2 weeks, I feel good 2 weeks later.

Has anyone else noticed a similar phenomenon?

6 days weight lifting program

Wed, 08 May 2019 15:35:38 -0400

So I’ve been going 3 days per week for 1 month and after that consistently every other day for 2 months doing a beginners program consisting of two different sets of exercises. First one is squats, bench press, barbell bent over rows. Second is deadlift, lat pullups, military press. All are 3x10.

The goal is to maximize testosterone, to reduce belly fat, make the ass smaller and build muscles. I am not overweight by any means, just a couple of kilos too much. I am 6’6 feet/198 cm and weigh 218 lb/ 99 kg.

I guess I should do full body exercises since they increase testosterone the most.

How would a suitable 6 day per week weightlifting program look like for me?

Tribute to Lolenga Mok,a true Journeyman-the first guy to knock down David Haye

Sun, 28 Apr 2019 11:31:05 -0400

This guy is my age and I knew him mid 2000 at a Nairobi gym with a single bag! He's come far and was never a contender but one of that underrated tribe known as Jorneyman-good enough to challenge but never threaten the top contenders.

Quote:46-year-old Lolenga Mock (42-16-1, 13 KOs) is determined to finish a 28-year professional career by claiming the IBA Inter-Continental super middleweight crown in Aarhus, Denmark on May 18. Mock was controversially denied a WBC world title shot by a majority decision last year and now looks to bow out with revenge for January’s narrow points loss to Mateo Damian Veron.
Mock said: “This is my jubilee fight – my 60th as a professional boxer and I want to make my fans happy on this special day for my career. For the first time in 28 years as a professional fighter, I’m going to be fighting for a version of the world title and that is very special to me.”
Mock, who started his professional career way back in 1991, famously knocked down future unified and multi-weight world champion David Haye in 2003.

http://https://fightnews.com/lolenga-moc...ight/42922

What they lack in skills they make up with heart-look at this and tell me the ref didn't rob him! Knockdown 5.40 mn then he was was KD'd got up only for RSC. If it had been Haye who had been knocked down (for a second time) in that exact same fashion, WOULD the fight the have been stopped?

As we scream for the HoFers and ATGs like Joshua,Maidana,Money and Pacquaio lets not forget the Journeyman like Lolenga!

lolenga.jpg (Size: 7.54 KB)

Creatine has made my dick bigger

Thu, 25 Apr 2019 21:39:54 -0400

The title says it all.

Two weeks into creatine at 5grams a day. I've been lifting seriously for two years and dieting seriously for about half that time, having lifted on and off for years prior.

I'd say, no joke, about 2-3CM overall. I don't measure.

I drink creatine with a weight gain shake. I practice NoFap and after two weeks of abstinence, I told one of my plates to come over and take care of me.

She got on top and was immediately like "Wow, it's bigger."

She's definitely right. Every part of my body has enhanced bloodflow (vascularity where there was none before) and looks a lot more pumped up.

I'm sure it's temporary and will go away when I stop taking it.

So brahs, here's a hot tip that I don't think anyone else is talking about online.

Pull overs vs bench press

Thu, 25 Apr 2019 05:13:42 -0400

Been doing both for 3 months but sprained by left pec for the first time ever and I'll say this:nothing works deep into your chest like pull overs while also working shoulders and lats.
In the old days every gym had a pull over machine. This has gone
n the way of vinyl records and VHS tapes so we all do weighted pull overs.

http://https://www.youtube.com/watch?v=Ydpy886udzo

Guys,is there a better workout to feel an upper body burn?

Barbell-Pullover.jpg (Size: 61.95 KB)

Jacob's ladder,anyone?

Mon, 15 Apr 2019 08:25:03 -0400

I first saw this thing watching David Axelrod on Billions 1 last year and they still haven't reached Nairobi gyms. It looked effective making use of all major muscle groups in your legs and arms without straining joints.
As a regular jogger since 98 I've always wanted a more efficient weight control workout-regular hill running has strained my knees.

Quote:t's difficult to determine exactly how many calories per minute the Jacobs Ladder burns, since that number depends on factors such as your metabolism, heart rate, body composition and climbing speed; but it certainly seems more efficient than a standard treadmill. A recent study out of Louisiana State University found that users more easily reached higher levels of energy expenditure on the Jacobs Ladder than they did on a treadmill, meaning they burned more calories faster.

Anecdotally, there seems little doubt that it's easier to burn calories more quickly on a Jacobs Ladder than on a traditional treadmill.

http://https://www.stack.com/a/why-you-s...ng-workout

I've used the search function and this question hasn't come up-who here has used or uses the Jacob's Ladder. What were the results? Cardio is crucial in my workout.
Thanks!

jl.jpg (Size: 10.48 KB)

jl2.png (Size: 290.14 KB)

Bienvenuto runs again. (3 month Goal.)

Sun, 14 Apr 2019 04:15:52 -0400

GOAL:  Forum member Bienvenuto fixes his injuries and is able to run again as a form of regular exercise.  

THE PROBLEM:  

Injuries from gang attack years ago.

LEADING TO:

Overtight ITB and short tendons. Left knee tracks externally, catching against bones, very painful. The spinal response is that the nerves to my left quadriceps automatically switch off my quadriceps contractions: 

RESULT -
Left quadriceps is wasted and undeveloped. Left leg becomes very weak.  
LEADS TO:
 Left leg underused, Left quadriceps does not contact properly.
 LEADS TO: 
Left calf does not fire correctly, even at maximum effort it is only 70% engaged.
 Left Glutes do not fire properly, leading to unstable and weak left leg and balance.
  LEADS TO: 
over-reliance on Right Leg every second of every day of every month for years and years.
 LEADS TO: 
Far stronger and overworked Right Side of body.
 LEADS TO: 
Swollen and ragged ankle and knee joints in Right Leg.
 ALSO LEADS TO: 
Overused and disproportionately strong Right side of body.  
COMBINED WITH:  

skull plates fused from massive trauma,
 pars defect, small bones in my spine broken,  
Ribs ‘frozen’ and not moving properly.
 Diaphragm ‘frozen’ and not moving properly.  

LEADS TO:  

my femoral nerve gets caught meaning that when I use my right leg a lot now it seizes and I get contractions and burning in my right torso.
  These last few days even coughing has led to contractions and pain.
 Sitting here typing this I can feel the burn and pain in my right stomach.   

OTHER PROBLEM: discs in my neck out of alignment, ligament problems,   

>>>I haven’t been able to run for over 10 years.  <<<

WHAT I NEED TO DO TO MAKE THIS GOAL REAL.  
Step 1.
Find good physios with world class athletes on their books. 
DONE.
  Step 2.
Get in depth testing and an approved workout plan. 
DONE.  
Relocate to a place, setting and time where I can attack this problem without interruptions or distractions.
DONE.

Step 3.  
Get my left knee cap tracking properly.
 How?
Voodoo bands, compression and compression on joint foam rolling. Stretching and re-stretching ligaments mustles and tendons.

  Step 4:
Fire up my Left quadriceps, Left calf, Left Glutes.
  How? 
Day 1. heavy weights for short intensive bursts. Followed by hundreds of lighter repetitions.
 Day 2. Day of DOMS (Delayed Onset Muscle Soreness) - retraining the nervous system.
 DOMS greatly enhances the amount of stimulation the nervous system gets.
Thousands of repetitions on this day trains the alignment, balance and instincts of my left leg. 
Day 3.
Mobility work and rest. Voodoo bands, Yoga, Distractions, stretches as active rest.  

Rinse and Repeat.  

Step 4 (Concurrent) Free Femoral nerve impingement.

 Probably the hardest thing to do.
 Also probably the most important.

Why?   
A trapped femoral nerve means that lifting the leg toward the torso or pushing the leg away from the torso causes pain and contractions.  
Even if I had a good left leg I still cant do sit ups, squat thrusts, burpees, dead lifts, squats,  AND.. 

> If I mastur b ate it gets 5 times worse ..  a trapped femoral nerve means that I can't masturbate without exacerbating my internal injuries.   
Any jerking undoes the work done to stretch those internal muscles and causes pain and spasm.  
Last night, here in Phnom Penh, I was fucking a chick pile driver, pulling out and giving myself a few tugs to make sure I was rigid before going back in. Result? Pain and contraction.

How to fix?
 Stretching!!!!
3 types of ‘couch stretch’. Hundred s of reps. 
“Nerve flossing” - a different, subtler kind of stretch - again, rep it out.  

Also NO FAP. No ‘edging’ … not even a little.  
Probably the most important and hardest part of what I must do. 
Its like being a monk.  

Step 5. (concurrent)  Strengthen much weaker Left side of torso.

  How? 
3 methods.  

1. “Perturbation” Dipping movements with affected left leg whilst pulling on cable in tiny motions for long periods with right arm.  Hits left trunk. 
2. Side lying exercises to hit left trunk. 
3. Dumbell work to strengthen left arm and shoulder girdle.

  Step 6. (concurrent)  Free up and strengthen neck.
  How?  
A shit ton of flexibility and strengthening work.

SETTING.   
I live alone.
I pay $50 rent a month for a house with a garden here in Rural Vietnam. Utilities negligible.
Got a fridge and a little hot plate.
Outside washing station and sink.

  Just jacked my job in order to focus full time on doing this.  
My Neighbours are nosy fuckers to the point of coming into my house when they want to know my business.
I have worked at telling them in no uncertain terms when I need to be left alone.  
They are getting the message.  

Dangers - Isolation, depression, growing disconnection from fellow man. Too much pressure on myself alongside loneliness with little outlet for fun or socialisation.  

Opportunities - Uninterrupted time. Thats a big one. Can just keep ploughing a furrow uninterruptedly for as long as I wish.

 In my job I would free up some fascia around my rib cage or sticking abdominal muscles and would hardly be able to walk properly or breath right later at work. 
I now have the chance to work hard and recover when necessary.  

Distractions: My Plan:

Massively reduce social media use and messaging and so cut down distractions, brain washing, lack of concentration power.

1. Get sim card for cheap plastic ring and SMS phone. (Done.)
2. Move into house with No Internet installed.(Done)
a pretty solitary life which leads to living on Social Media as compensation and the plan is to just chill out without going down the Youtube, Facebook rabbit hole.
3. Smart phone/ internet use reserved for every few days.

Early days but I can see how much time I normally waste going off on distractive internet tangents.

I feel for the people I see around me I see constantly hunched over and slaves to their little phones. My brain stem is no different and I get just as addicted.

Hoping that this will free me up to get closer to my goals. 
The social media / screen-time break is very important to me.  

OUTCOME:  In 3 months I will be able to introduce running again into my work out program.

  I will be able to run for the bus without paying for it for the next few days.  

In the long term I will be able to introduce things like playing pickup sports (soccer, touch rugby,) circuit training, weight training into my life again.  

>>Some members have complained about ‘gay ass’ work out diaries cluttering up the forum.  

I understand the frustration perhaps but I’m in a position where its me against my injuries and I have no people or support structure around and so its useful to have some kind of public forum where I can record my progress and hold myself accountable.  

I plan to update about once a week<<   

This has been a long time coming and setting up.  

Wish me luck.

At 31, I'm dropping from 265 to 175. Tips?

Fri, 12 Apr 2019 03:54:51 -0400

This journey began in earnest around April 1 - I'd developed some bad oneitis with a girl and decided to finally better my physique.

I was big in high school, and after getting down to the 190s in my first year of school, I've gotten steadily heavy since 2011. Doctors yelling at me and concerned friends & family did nothing...but this chick launched me back in the gym.

I pretty badly want to achieve this, but am trying to pace myself. At the moment, I am 252. I'm shocked I dropped so much weight initially.

So far, I've just been eating far less, and going to the gym three days a week. I'll throw in weights once I reach 230, my 2012 weight.

Eddie W's 10-week Hardcore Snake-Diet Cut

Wed, 03 Apr 2019 11:32:19 -0400

I discovered the Snake Diet back in September of last year. I was immediately intrigued by the simplicity of it all, as well as the absolutely zero-bullshit attitude of its creator Cole Robinson. Between October 1st and December 3rd, by following the lifestyle's general principals, I cut from 185 to 155 (my weight as a scrawny high school distance runner) with maybe a 60-70% effort.

I had a wild eating binge for a full week while visiting family around Thanksgiving. I drank a moderate amount, including a few times when I got drunk and closed the night out with a pile of fast food. I was not particularly disciplined with my lifting schedule, sometimes taking 5+ days off from any kind of exercise. My refeeds were often way too big filled and filled with less than desirable food choices.

I still absolutely crushed my diet goal, which seemed crazy to me. The bottom line is that this shit works incredibly well, as shown by this guy:

travis+weight+loss.jpg (Size: 46.19 KB)

During the cold winter months on the East Coast, I felt a bit down in the dumps and isolated myself alot of the time. I started getting into some bad habits, including heavier drinking, spending WAY too much time playing poker at the casino, and eating an absolutely trash diet. I gained back 15-20 of what I lost - however, all in all, a net loss of 10lbs from summer to spring is a decent accomplishment in itself.

Poker is now out of the picture, the weather is getting nicer, and I'm ready to focus and truly give this my best effort. I'm making this thread to not only hold myself accountable, but to show how simple and FAST fat loss can be, without drugs or supplements, as long as you have a clear goal and some discipline. I'll be fasting while working full time, taking classes online, and hopefully still getting laid and having a social life.

My Cut:

Age: 32
Height: 5'9"
Starting weight: 178.3lbs after my morning piss

image1.jpeg (Size: 99.72 KB)

My Tools:

-Snake Juice (water, potassium chrloride, Himilayan Pink Salt, Baking Soda, and Food Grade Epson Salts)
-6+ days a week of full body weight training following Snake Diet principles
-3+ days a week of HIIT or LSD cardio
-High fat, low carb diet

My cutting period will be over the course 10 weeks. I'll be starting out with a 72+ hour snake juice fast to get into ketosis ASAP, and then fall into a more regular eating schedule with 24-48 hour fasts, no more than one meal per day. I may allow myself up to two drinks during special occasions or a date. I may throw in a dry fast here and there, although those are pretty hard for me.

I think my ideal weight is around 155, obviously with as much muscle and
little fat as possible. I am shooting for 10% bodyfat or less. I will not be surprised if I hit 155 very quickly and then spend the remaining weeks lifting hard and eating more.

I'll post a daily journal update about what I ate and what my workout was, as well as progress photos at least once per week. In the meantime, I stongly suggest anyone here looking to lose weight starts educating themselves on the Snake Diet and gets cracking on their initial 48-hour fast ASAP.

Let's fucking get it.

Best supplements for sport

Wed, 03 Apr 2019 10:57:41 -0400

What supplements do you take for boosting your sport performances?

I tried those on myself and I found that they can help me a lot for hard workouts (MMA, Crossfit, Powerlifting) they help both during workout (giving more stamina and power) and for fast recovery. So they can give you a big help for your objectives: gain muscles, competitions etc.

Do exist a bunch of supplements I think is difficult being able to using them all together even trying them all at least one time. Here are my impressions

I tried those:

1) Creatine monoidrate: I think is the best supplement suitable for most of the sports and it's cheap. I used it 5 grams a day without cycling. I have read it can be increased up to 10 grams a day.
2) Beta Alanine I use it with creatine it works very well will give you extra stamina. I used 6 grams per day without cycling. I read
3) Citrulline Malate: it improves vascular function so more muscle tone, more pump, faster recovery. It also helps me to sleep better. It improves also erections and sperm! I took 4 grams per day, I have read it can be taken up to 10 grams per day.

4) HMB It should preserve muscle mass and increase protein synthesis. Anyway I didn't get strong results as I got with others. Suggested dosage seems to be 3 grams per day.

I would like to try:

- BCAA: I know they are popular they should preserve muscles, boosting recovery and protein synthesis but I don't know about dosage and if they really work.
- Protein shakes: I tried them only for a month in the past BUT I stopped because most of them contain shit like Sucralose, aspartame, soy lectin and other harmful stuff. I can easily eat a bunch of food so I don't know if they can be useful. Anyway I think their main purpose is the timing you can take them immediately after workout, while eating a full meal (shower + going back home ect) can take 1 or 2 hours. Many guys consider them necessary.
- Glutamine: should help recovery
- Taurine: should boost concentration focus during training and sleeping.

If anyone has any info regarding these supplements I would be happy to listen. If you need some extra info about supplements I tried I can help you!

“Rise from Your Grave” - A General Fitness Journal

Sun, 31 Mar 2019 17:39:58 -0400

It’s been an arduous journey so far. I’ld like to use this space to share what I’ve done, what I’m doing, what I’m planning, to recieve advice and critique, and perhaps offer my own if the occasion arises.

I weighed 225 pounds when I was twelve years old. I was a big boy. Today? I clocked in at 210. A foot taller as well. Now I wanna be a big guy. I already was, in a grotesque way, the second to last time I weighed myself I was about 400 pounds. After that, I was too fat for numbers - my electronic scale returning the word ERROR the last time I dared to check.

The journey of a thousand miles begins with a single step. Thank God I decided to do something about it before I was beyond words - sighs of disgust, or barnyard braying, that’s where I was headed.

It took about two years of constant effort, drip by drip, to drop those 200+ pounds. For those of you who see this who are just beginning? Good luck. You’ll need it. If you want it, you can have it. But you owe. More than you know.

Because now I must begin the task of hammering this misshapen body into iron. My bones, my skin, they belong to a man twice my size. My joints don’t articulate like a normal human. At the moment, I look like a tailless t-rex toy that’s been microwaved for a few minutes - massive legs, a core that rivals Heracles, and itty-bitty arms. Big ass head to boot.

I started with a body that had never been tested physically - from what I can piece together I was somewhere around 70% body fat. I believe I’m around 15% now, though that was ten pounds ago, with inaccurate instruments.

I’ve been bloviating. The plan is to lock this in, I can’t stop here, there’s so much I’ve missed out on, still so much catching up to do. I’ve started with Starting Strength, as well as the Start Bodyweight program on off days. I practice martial arts for around 10 hours a week. I was running but that was something I did my first and only ex, and after she broke my heart I could barely manage a few hundred feet before breaking down into a blubbering mess. Time to quit this bitch-mode shit.

Sunday will be a day of rest - I’ll update my log with what I’ve done during the week, to keep myself accountable and consistent.

Baseline:

210 lbs
Squat: 185 (This and all other compound lifts at 5RM)
Deadlift: 185
Bench Press: 145
Press: 60

Current Calisthenics: jack-knife pull-ups/elbows-in push-ups/bent leg raises/inverted rows(legs elevated)/bench dips 1LE/diamond pike push-ups LE/beginner shrimps

Mile Time: ~9 minutes

My sticking point is upper-body, not only is it woefully underdeveloped, my left shoulder joint lacks any stability - my clavicle isn’t actually connected to my scapula on that side. I could go on, but this has already gone on long enough.

Lastly, thank you all (not just for reading this!) - lurking here for diet advice was always a great help, with folks like Gen. Stalin or Kaotic and others inspiring with their own logs. Wish me luck, and likewise to all of you.

Iconoclasts Workout Journal

Thu, 21 Mar 2019 12:49:06 -0400

I am 36. Ive been lifting and training since high school. Starting this year ive kicked it up a notch and I am now 3 months into my more hard core regimen. My goal is to look like the warriors in the 300 movie. Not looking for bulk, more ripped.

Training=

My 3 main training environments are Lifting Weights, Swimming, BJJ.

I train BJJ 2 or 3 times a week depending on my level of soreness. Tue, Thurs, Sun.. I usually arrive early and work on flexibility for 30 minutes before class.

I am a member at a gym with a pool. I ussually swim and lift 2 or 3 times per week. I start with 1/2 KM of laps, then another 1/2km of swim sprints. I get out of pool and take a cold shower and then sauna to quickly regain temp. Then head to weight room and do a full body circuit.

Diet=

I have access to organic local food here in Estonia so I eat alot of deer meat, organic eggs and goat milk for proteins.

I usually follow an intermittent fasting diet of skipping breakfast and eating a late lunch after training. I feast on meat and veggies and a milk and 4 to 6 raw eggs smoothy every day.

I am about 15% fat so im looking to drop body fat to about 10%

Supplements=

I take vit d,

zinc, magnesium, fish oil. I eat like 4 to 6 raw eggs per day in a quart of raw organic goats milk.

Hormones=

I am getting a blood test done next week to see what my test levels are and will make final decision on taking gear based on my baseline levels.

I have been supplementing, training, getting good sleep etc for last 90 days so that when i test I give it a fair shot and I know im not just jumping on gear because its the easy thing to do. Nkthing against those allready on gear, im all for it.

≠============

Im creating this thread to keep myself accountable, and get advice from fellow members with more experience than I. Feel free to be brutally honest. Kick me in the ass if im not consistent etc.

Iconoclast

Any experience with CBD?

Wed, 20 Mar 2019 07:47:18 -0400

Any forum members tried CBD supplements? I mean the ones you can just take orally. Was wondering if it was just some gimmick fad, or actually helps sleep, anxiety etc.

Incline barbell bench press what angle?

Fri, 15 Mar 2019 05:21:26 -0400

Newbie question.

incline barbell bench press what angle for chest workout.
15% or 30%

I know that 30% is max - above 30% it's more shoulders workout.

But still cannot find what is the best angle for incline bench press - chest workout.

Had a chat with PT's and to be honest they couldn't give me good answer.

What's your view on this topic?

Thanks' for any input.

Diagnosing Thoracic Outlet Syndrome

Thu, 14 Mar 2019 23:02:30 -0400

Can anyone recommend (as specific) as possible and as modern as possible, methods of diagnosing thoracic outlet syndrome (neurological - NTOS)?

Which MRI (contrast/other methods)?
Ultrasound?
Which nerves to test with ENG?
Etc?

Wrists and lower forearms

Sun, 17 Feb 2019 16:53:58 -0500

That's an area that's resisting all my efforts. I know it doesn't have much muscle to begin with, but I see a lot of people with very developed wrists, even people who don't lift, and I'm talking about actual muscle mass, not just wide bones. I'm aware that part of it is genetic, but it's like I only have tendons where others have muscles. All my efforts have been sterile so far. Any tips on how to work that area for volume?

Fitness/gym: How do you motivate yourself?

Sun, 17 Feb 2019 02:47:13 -0500

Hi,

To me, exercising, going to the gym, jogging etc is just plain out boring and I have a hard time motivating myself. Best option so far has been listening to music - but still, it doesn't seem to solve the motivation problem fully.

How do you motivate yourself?

idane

Feeling extremely anxious

Sat, 16 Feb 2019 07:47:18 -0500

After reading Roosh's book I knew that something had to change with my body. I had no obesitas but 15gk had to be cut. I weighed 100kg and now 85kg. I have achieved this in like 4 months with fanatic sports and a strict diet. So no soda or sugar in my coffee at all. I also more or less stopped alcohol (sometimes outliers) but I use supplements for the rest. The last month a lot of supplements, preworkout, post workout, bcaa, amino and zinc, vitamin c, magenisum, vitamin d. I even started now with a personal trainer who is going to help me explode. I always try to do a very hard work out. I sleep well and I have an office job with many responsibilities. Since about 10 days I feel very hunted, blurry; confusing aggressive, listless, not wanting to work while I have a lot to do. Anyway, I suspect that this is due to my new lifestyle. I only eat healthy meals and no snacks. Since 2 days I am grabbing sugar again and I feel better. Even when I skip breakfast, I feel much better. Anyway, what can this be? Do I have to continue with a healthy life or not? I'm going to the doctor on Monday.

DIY Pre-workout Formulas

Thu, 14 Feb 2019 19:15:30 -0500

If you're like me, most days a cup of strong coffee and a snack 30-60min prior to working out is enough. But some days you want an extra kick.

I've tried pre-workout formulas before, but have always been cautious with them because 1) I don't like consuming unnecessary ingredients, sweeteners, shady/placebo proprietary blends etc 2) I wanted to have more control over each ingredient and dosage I ingest and 3) pre-workouts are relatively expensive (usually US$1+ per serving).

Plus, I love experimenting with stuff and trying to figure out what works and what doesn't.

After some research, I got three ingredients off of BulkSupplements.com:
- Caffeine capsules (200mg)
- Beta Alanine - 250g Pure Powder
- L-Citrulline DL-Malate 2:1 - 250g Pure Powder

Why did I choose these ingredients:
- Caffeine: mental focus
- Beta Alanine: delays muscle fatigue, pre-workout "tingles" depending on dosage
- L-Citrulline DL-Malate 2:1: improves recovery and circulation, boosts pumps

I'm not a doctor, don't take the above as advice - do your own research and find if these substances would benefit you.

I also wanted some type of flavor. The taste kicks me into go mode. I wanted something tasty, cheap and the least unhealthy I could get away with. Pure fruit juice or kombucha would be good, but they're relatively expensive. So I went to the supermarket and found these:

Very tasty, under 5 calories per serving, and the ingredients are okay.

Sugar, Citric Acid, Malic Acid, Stevia Leaf Extract (Sweetener), Sodium Citrate, Maltodextrin, Contains Less Than 2% Of Natural Flavor, Magnesium Oxide, Black Carrot Extract (For Color), Kiwi Juice Concentrate.

Ideally I would like something "cleaner" but it's such a small amount that I think it doesn't really matter. True Lemon Crystallized could be a good alternative in the future.

Here's the price breakdown per serving/gram:

Today I tried my first recipe (based on this and this blog posts, and this video). I underdosed everything to assess how my body would respond. My combination was as follows:

I had a great, 9.5/10 workout session.

The beta alanine tingles started ten minutes in and at points were so strong it borderline disrupted my concentration, so I'll decrease it next time. Other than that, the mental focus and pump were excellent. Managed to get a lot more volume in compared to the same workout last week. Might up the caffeine and citrulline slightly next time.

The cost per serving came out to ~US$0.47.

This is not meant to be an expert post, but maybe there's more guys who enjoy pre-workouts and don't want to spend on overpriced formulas.

I'll try a couple different variations of that recipe and try to report back.

Review your protein powder here.

Sat, 02 Feb 2019 21:49:17 -0500

Thread title says it all. I’m not so concerned about any gains you experienced, as everyone’s experience will be different. I’m more interested in things like price, availability, taste, mixing ability, does it give you gas/the runs, etc.