Posts by Richard Cook2

Take a look at what’s being said over here..

Thomas Cook54 said:You've got a point there; consuming extra servings is basically just throwing money down the drain since the body can only process about 35 grams of protein per sitting.
p.s. Look at you growing, buddy—you're turning into a total beast now.😁

Actually, regarding MIT—that’s been debunked. We actually discussed this right here on the forum a while back and even posted a link somewhere. There isn't some hard ceiling on how much protein the body can utilize; it really varies from one person to the next.

I can't seem to track down the exact link at this moment, but give this a read:
http://www.building-body.com/pregled...-treninga.html

rustyowl4 said:I don't know the first thing about gluten or food allergies, but I do know one certain truth: you aren't going to find a pear growing under an apple tree.☕

So, if we're looking at the facts, since whey protein is derived directly from milk, there shouldn't be any grains in there—not even in trace amounts. It just doesn't make sense for them to be present.
And yes, they absolutely lean on marketing gimmicks... mostly because that’s exactly how their entire business model is built.

I honestly have to ask... do any of you actually buy into that whole "gain 20 pounds of muscle in a single month" nonsense?

Unless, of course, you have a guy out there picking apples who was just finishing up with the pears and accidentally dropped one under the tree. :P Hehe. But all jokes aside...

I think your logic holds up, but if you actually take a close look at the ingredient list and the nutritional label on most whey products, it’s rarely just pure milk derivative. You'll see traces of soy, egg, soy lecithin, emulsifiers, sweeteners... the whole works. It is incredibly easy for cross-contamination to happen because facilities that process and package gluten-containing foods really ought to be strictly separated from everything else. Gluten is used as a sort of "glue" in such a massive variety of processed foods, and honestly, there are plenty of studies on proteins and various dietary supplements that reveal ingredients aren't always being disclosed on the labels like they should be. All in all, it’s easy for you to be so optimistic about it since you don't have to deal with an allergy yourself—thank goodness for that, truly. I wouldn't wish that on anyone, so I'm genuinely glad you're in the clear. 🙂It seems some people are just stubborn when it comes to cold logic alone. They need that tangible, physical proof to be convinced—and more often than not, they’re looking for it in the form of a "gluten-free" label. 🙂)

When we're discussing gluten, it isn't merely about whether a specific ingredient inherently contains it; rather, the real concern lies in the potential for cross-contamination during preparation. To illustrate, suppose you purchase a package of certified gluten-free pasta, feeling quite confident in your healthy choice, but then you use a pot that was previously used to boil standard wheat pasta. In that moment, your meal is effectively contaminated. For those with a genuine sensitivity, even a trace amount—say, 0.001 grams—is enough to trigger a reaction. This principle applies equally to protein powders. If you scoop your whey using a spoon that touched gluten, or if you use a shaker bottle or glass that wasn't thoroughly cleaned after contact with gluten, you have essentially compromised your supplement. Personally, I haven't explored every single gluten-free option on the market, but I can confirm that the Twinlab I am currently using is safe; I made sure to read through the entire label and the packaging myself.

I should also add a brief note regarding this matter: gluten doesn't always appear as a primary ingredient. It can be hidden within preservatives, additives, or food colorings. Consequently, it is entirely possible for a product to lack "gluten" on its ingredient list while still containing traces of it. Therefore, the most prudent course of action is to seek out foods and protein supplements that specifically carry a "gluten-free" label or a similar certification.

Most people make a fundamental mistake when they assume that endurance in swimming, running, or cycling is all the same thing. You could be an absolute powerhouse on a bike while being a total amateur in the pool or on the track—or any other combination of those three disciplines. If they were truly interchangeable, pro cyclists would be out there running marathons or swimming long distances with ease, and elite marathon swimmers would be competing in the Tour de France. See where I'm going with this? Each of these activities engages a completely different set of muscle groups and utilizes them in a distinct sequence, which means you really have to train each one individually if you want to master them. If swimming is your weakest link, then you should probably dedicate more focused time to it. It’s also quite possible that you just need to refine your breathing technique and your overall stroke mechanics 🙂

Alex Barnes8 said:I’m not entirely sure, to be honest, but I have heard it suggested that milk might not actually be the healthiest option for adults. It seems there is an argument to be made that fermented dairy products—things like yogurt or kefir—are a much better way to go if you're looking for something more nutritious.🤷

Whether or not to drink milk—that’s the eternal debate among nutritionists, trainers, and doctors alike. It seems like there's always a new study out one day saying it's a superfood and another saying it's poison. Personally, I drank a ton of it growing up, and for the longest time, I never had any issues at all. Everything seemed perfectly fine. Then, suddenly, a few years ago, my body just decided it was done with it. I started dealing with lactose intolerance, bloating, stomach issues—the whole works. Honestly, you don't need to be a genius to connect the dots; it didn't take much brainpower to realize that milk just doesn't sit right with me anymore. 🙂 I have been a regular yogurt drinker for as long as I can remember, and that hasn't changed one bit. Ever since I decided to cut milk out of my routine entirely, I've actually found myself increasing my daily yogurt intake. I also find myself reaching for low-fat cottage cheese quite frequently as well. 🙂

I’ve always felt that yogurt isn't just a simple substitute for milk—if you ask me, it’s actually the superior choice. Since it's fermented, most people don't have to deal with those annoying lactose issues. Plus, it is absolutely fantastic for replenishing and maintaining your gut flora. I’m particularly fond of yogurts and cheeses fortified with probiotics and prebiotics; they work wonders on restoring the intestinal lining, which really helps with healthy digestion and flushing out various toxins from your system.

In my personal estimation, milk is often loaded with far too much sugar, which tends to spike insulin levels quite aggressively. It also frequently contains lower-quality fats and carries a high caloric load, so I don't exactly view it as a nutritional powerhouse. However, that is strictly my own take on the matter. I have no desire to spark a heated debate here, as I truly respect those who advocate for its consumption. After all, milk does provide high-quality proteins along with an abundance of essential vitamins and minerals—and for someone looking to put on a few pounds, those extra calories can certainly be a helpful tool.

Ultimately, it all comes down to the individual and what their specific body requires!

Alex Barnes8 said:The whole cortisol thing is quite fascinating. It serves as genuine proof that our emotional state has a very real impact on our physical health. And what you mentioned about cortisol essentially "eating away at muscle mass"... honestly, I struggle with having very little muscle tone and find it incredibly difficult to build any strength. To be fair, that’s actually a bigger concern for me than carrying a few extra pounds. I mean, I have some weight to lose, sure, but it isn't a crisis. My primary issue is just a lack of muscle tone.
I don't drink or smoke, either. At least I've got that going for me.😁

So, when you combine chronic stress (which triggers that spike in cortisol) with a lack of regular physical activity to actually stimulate the muscles, you end up with this cycle of lethargy. You get that lack of tone, constant fatigue, feeling frail, and a general sense of being unmotivated...

Paul Baker29 said:Here’s another thing those anti-milk crusaders refuse to acknowledge; milk actually binds free radicals, especially lead, within the body, so... you really ought to be drinking it!

Not her again with the whole milk debate 🤦

Alex Barnes8 said:Thanks for all the replies.
Regarding my appearance, the dark circles under my eyes are what bother me most. I don't drink alcohol at all, yet I have bags under my eyes like a heavy drinker. I once read in a book that sugar (specifically high amounts of it) can have an effect on the body similar to alcohol. Not in the sense of making you feel drunk, but perhaps having a similar impact on the liver or something along those lines. That’s why I was interested in hearing the scientific reasoning behind it.
What else could be contributing to these dark circles?
It isn't insomnia, as I've been taking sleep aids for a while now and I am finally sleeping better, but the circles haven't gone away.🤷>

When it comes to those dark circles, they likely appeared because of your poor diet. Specifically, if your daily salt intake (over a period of time) is too high—exceeding the recommended 5-6 grams a day—it causes significant water retention in your body, which shows up right under your eyes. And, as you mentioned, you were struggling with sleep, which is another major culprit. It is difficult to pinpoint the exact cause when your lifestyle is currently out of balance, but I would wager it is a combination of sodium from fast food, general poor nutrition, and lack of rest.

As for hormones, cortisol is the primary one released when the body is under stress. It essentially "eats" away at your muscle mass and triggers various negative processes that disrupt your homeostasis (your body's attempt to maintain internal stability). You can find plenty of information on this by searching "cortisol" online; you'll get a mountain of results.

Furthermore, you mentioned that you haven't been eating much fruit or vegetables, which means you aren't getting enough micronutrients (vitamins and minerals). These are responsible for everything from repairing skin, hair, and nail cells to flushing toxins out of your system and maintaining a healthy metabolism for fats, carbs, and proteins.

You probably haven't been drinking enough fluids either. Since the human body is about 70% water, hydration is the essential medium through which all biological functions occur. You've likely heard of electrolytes; they are vital for how the different parts of your body communicate with one another.

Between that kind of diet, inactivity, and stress, you've thrown your whole system out of whack. It is time to make a change, because believe me, this is just the beginning. If you continue down this path, you're going to face much more serious health issues, as this lifestyle is perfect breeding ground for illness.

So, here is the plan:
1. Start eating healthier (fruits, vegetables, plenty of water and tea, chicken, turkey, lean beef, fish, eggs, dairy, whole grains, rice, and nuts).

2. Get moving. To start, try to spend at least 2 or 3 hours outdoors in nature. Take a friend for a walk, go for a stroll, ride a bike, or just head to a local park (if you're near a big city, maybe hit up Central Park or a nice hiking trail). Generally speaking, outdoor activity helps reduce stress significantly.

3. Be patient. It will likely take anywhere from six months to a year before you see a real shift toward a normal state where things visibly improve and you actually start feeling better.

4. If you smoke or drink, stop. Your body is essentially in a coma right now, and those habits only make it worse.

5. Cut back on highly processed foods as much as possible (bakery items, McDonald's, Burger King, kebabs, chips, and general junk food).

6. Try eating dark chocolate with high cocoa content (70% or higher).

7. Search for "antioxidants" online and find foods rich in them. Antioxidants are responsible for neutralizing free radicals and removing toxins from your system!

Sophia Cook36 said:Hi everyone,
could someone please give me some sensible advice on which Whey protein to buy and from which manufacturer? I've seen meal replacements too, but I'm not quite sure what would actually suit my needs.

The thing is, I'm currently on a very strict diet and I really don't want to lose muscle mass. I do a bit of cycling, swimming, and walking, though I wouldn't call it systematic—it's more just recreational.

I'm looking to take protein:
- to prevent muscle breakdown due to this super strict diet
- as my primary meal replacement once a day, no more than that

I've read plenty online, but it's honestly left me even more confused.

1. What would you recommend? - To stop muscle wasting, lifting weights would actually help you much more than proteins alone, and it would boost your diet results at the same time! (The more muscle you have, the faster fat is burned.)

2. When should I drink it (in the morning, or just after physical activity?) -> If it's only once a day, then do it after physical activity.

3. With water or milk (cow's or soy?) -> If you are on a strict diet, go with water because milk is higher in calories.

4. Is it mandatory to add dextrose or bananas? (Some say without it, it's all pointless because proteins can't be absorbed into the muscles?) -> That isn't nonsense; proteins are absorbed much better when sugar is present, which you need anyway after working out, so having a banana, grapes, or dextrose with your protein is a good idea.

5. Which manufacturers are decent so I don't waste money on junk? -> Personally, I think Twinlab or Nutrabolics are the best, while Scietec is the worst.

If anyone understands this stuff and is willing to explain, I would be very grateful! :-)

If there is anything else you're curious about, feel free to ask...

And also, regarding this strict diet—I don't know how much you're exercising or exactly how intense the restriction is, but diets in general aren't great and shouldn't be maintained over the long term!

Adam Long7 said:Which whey protein manufacturer is objectively the best?
I currently have some from Multipower—is that actually any good, or am I just wasting my money on low quality stuff?

Also, one more question: if the goal is purely gaining muscle mass, is it better to stick with whey protein or go for a weight gainer?

Thanks.

Multipower is solid, MusclePharm is decent, BioTech isn't bad, and Optimum Nutrition is excellent!
Personally, I’d steer clear of Scitec; in my experience, it was a total disaster. It felt like it was loaded with sugar, which caused serious bloating and... well, let's just say nuclear catastrophes in the restroom xD! MusclePharm is definitely my favorite.😁

Drew Sanchez82 said:I find myself in total agreement with all the points made here. 👍

@Richard Cook2/">@@Richard Cook2
The only thing I would add—and as I have mentioned previously—is that even though you are a bit older now, being in your 20s, it is certainly not too late to start learning how to dance. It is true that most people pick this up during their teenage years, but many lose interest back then and give up early. However, willpower is willpower, regardless of whether you decide to start at 15 or 20, because over the coming months and years, you can become quite proficient. You might not reach a professional level, but you can certainly become very good. From what I have seen in the photos from the PDF recreation, you seem to have decent physical conditioning, so the training shouldn't be overwhelmingly difficult for you. Usually, those who struggle more are the thinner individuals who find it harder to manage weight shifts and maintain body control during awkward mid-air transitions.
Regarding examples of great dancers, you should look up Bboy Lilou and Bboy Cloud on YouTube.
They are top-tier breakers featured on sites like Red Bull BC One, and you can watch various battles between them; watching them might even help you discover some newer moves, which will naturally increase your motivation to practice and train.

Bboy Cloud is already nearly 28, and I certainly don't consider him too old for breaking, yet he has been dancing for almost 15 years.

And by the way, just as Taylor Ortiz mentioned above, it might be better to initially ask a friend who is a breaker to show you some basics. It will make it much easier to dive into the scene, whether you plan to practice on your own or enroll in formal classes.

Thanks for the advice. 👍👍

Taylor Ortiz said:Look, if you aren't bothered by the fact that you'll be training with a group of kids aged 10 to 15, then it isn't too late. Age matters, obviously—starting as a kid is definitely easier than starting at 23—but while having some natural talent helps, it's not everything since everything eventually comes down to how much you practice.
As for dancing in a club... I honestly can't think of a single club where people go to breakdance...
And regarding competitions: most of these guys have been competing for years, so don't expect to suddenly go head-to-head with them.😉
To actually be good, you need immense effort and willpower; you have to lock yourself in the studio and put in the work. Breakdancing is a pretty demanding dance that has evolved significantly over the years, and to be a true bboy, you really have to embrace it as a lifestyle. As they say, it’s more than just a dance, it's a way of life...
My suggestion would be to skip the local clubs for now and instead find some acquaintances or friends to train with; you'll likely learn much more that way.😉

Thanks for the advice. That was actually weighing on my mind because most groups are mostly just kids.🙂 I think I'll take your suggestion and maybe bug a friend or a colleague to show me the basics.🙂 I don't have any trouble with the actual exercising, especially when there's music involved.😁

Drew Sanchez82 said:I'm not entirely sure what a Planche entails, but I imagine it's quite a feat to pull off.
Indeed, and capoeira is such a fascinating discipline. It’s especially engaging because it blends dance movements with martial arts, which gives it such a unique flair.

A Planche is basically a push-up with your legs suspended in mid-air.🙂

Paul Baker29 said:Not quite. The kid is a Bboy. Just because he can pull off a planche doesn't automatically make him a gymnast.
Are you even familiar with the name Junior?

The guy was actually referring to your link... whereas I was talking about those two I mentioned earlier...
What you posted is definitely a Bboy, even if he's doing planches.🙂

Junior is absolute royalty!

Drew Sanchez82 said:Yes, hard work is the absolute priority here, and you really need to be as consistent as possible. It’s true that many Bboys start training at a very young age—averaging somewhere between 10 and 15 years old—but starting in your early 20s isn't too late either. In just a few years, you can gain enough experience to feel genuinely satisfied with your progress.
It isn't quite a case of the clock ticking away just because you want to turn professional, right? 🙂 Simply getting started is enough, even if you're 20. I'll be turning 25 in a few months myself, and I don't think it would be too late for me if I decided to start now or in the near future.

Mastering the basics is much easier if you already have a connection to the scene—for instance, if you know a certain Bboy who can show you some fundamentals and introduce you to the world of dance. You always have to start with the basic steps before moving on to more complex moves. That person in the link above isn't actually a Bboy; he's a gymnast. If his movements make you a bit nervous, don't worry; those movements aren't exactly the same as what you'll see in Breakdancing.

Some of my friends believe you can achieve your desired results within just a few months of intense training, but the most vital thing is having the willpower. You have to know deep down that you won't quit the moment things get difficult; you have to stay persistent. This shouldn't just be a passing hobby where you give up after a few months and look for something else to pass the time. You truly have to love Breakdance to succeed in it.
Regarding your physical condition, I'd say you're in pretty good shape. When you're training, protein supplements can really help with your diet, though it's probably best to go talk to some professionals at a local supplement shop to figure out what would suit you best for building muscle mass.
And whatever your current fitness level is, if you put in a little more work, it will definitely improve.😉

I know, that gymnast guy is incredibly strong. 🙂 As for Bboys, I know a few people from my university, so I'll have to reach out to them. 🙂 The real issue is that I'm not sure yet if this is just a phase or if I'm truly going to commit to it; I'll wait a little longer to see if the interest holds, and then I'll sign up for something. 🙂 Also, I graduate from college in two years, and then I'll need to start working, so I'm not sure how much time or energy I'll have for Breakdance back then...

As for nutrition and protein, I've got a handle on that. Generally speaking, I'm quite knowledgeable about exercise since it's actually what I'm studying. 🙂 Comfortable and useful, haha!

Definitely, thanks for the advice! 😁 👍

Drew Sanchez82 said:Hey there. I was drawn to Breakdancing for the exact same reason you were—just watching other people perform it. That itch to start learning really hits you once you see those specific, intricate moves. But honestly, it’s an immense physical undertaking. You have to get into incredible shape through intense training, which honestly requires a certain level of mental toughness just to stick with it. Some people don't even find their footing until they've been at it for several years.
I actually have a few friends who used to do this; one of them is still active after twelve years, so I might reach out to him for some pointers or advice.

Of course, I'm not under any illusion that this happens overnight... it takes hard work, constant practice, and more work.🙂 It's just that I struggle with the idea of starting if I'm essentially destined to fail from day one. If it's too late for me, then what? Like you said, Breakdance is incredibly demanding both physically and technically, so I'm genuinely unsure how much time it takes just to master the basics before you can actually put together a decent routine.🙂

Regarding my physical fitness, I think my foundation is solid. I'm in pretty good shape, though I'm not sure if I possess the specific kind of strength that makes learning these moves easier. For context, I can knock out 100 push-ups in a row, 40 pull-ups, 10 muscle-ups, 60 sit-ups in a minute, and 55 dips. I also have a decent sense of rhythm since I played music for eight years, and I'd say my coordination is good, even if my balance isn't exactly something I'd brag about.😁

Paul Baker29 said:Don't worry about it, I've already moved past that stage.
Just check out this video of this Bboy kid:
http://www.youtube.com/watch?v=PLygo...layer_embedded

That's insane... the way he transitions from those planches straight into that scorpion move... man. 😁I honestly feel like signing up for a Breakdance class right this second, though I should probably cool off before I start overthinking things and getting too carried away. xD

Paul Baker29 said:I don't mean to sound like a broken record, but I really suggest looking into gymnastics or some more advanced bodyweight training if you're thinking about getting into Breakdancing. It'll teach you how to control your own weight at some pretty weird angles and help develop a much better sense of balance and coordination, which is absolutely vital for Breakdance.

I actually checked out that link you sent right away, and it looks pretty interesting. I actually took gymnastics back in college, so I know firsthand just how much strength it takes and how much you level up after a certain amount of time. If I ever decide to dive into Breakdance, then I’ll definitely start working on my gymnastics; for now, I'm sticking to the gym—my true first love. xD

If I could be any kind of athlete for just a few days, I’d definitely choose to be a gymnast because I find them absolutely fascinating! 🙂 I'm sure you've heard of Dominic Lacasse... or Damien Walters... if you haven't, go check them out on YouTube! 🙂

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6'0" / 167lbs