Weightlifting

[Ele'ill]

Who on the forums does it seriously?


I'd also like to commiserate on the topic of fitness forums and the advice/conversations found in such places. :bored:

[Tavarisch_Mike]

Do you mean some organized stuff in order to keep yourself fit/strong/build some muscles or do you mean the sport of competing weightlifting?

[Ele'ill]

Do you mean some organized stuff in order to keep yourself fit/strong/build some muscles or do you mean the sport of competing weightlifting?

People that lift regularly or are involved in non-Busch-league sports such as MMA or college level athletics and could be considered knowledgeable in the field. I originally went to school for sports medicine and enjoy talking about various aspects of nutrition and lifting with people.

[FreeFocus]

I am. I've been slacking the past two months with all of my training, I don't know what happened, I guess I had to adjust to school and getting a schedule back and everything. I'm going at everything hard in 2011 though, start lifting again (incorporating some Oly lifts too, finally), doing HIIT, and getting back into BJJ several times a week while boxing and doing some MMA.

[Tavarisch_Mike]

People that lift regularly or are involved in non-Busch-league sports such as MMA or college level athletics and could be considered knowledgeable in the field. I originally went to school for sports medicine and enjoy talking about various aspects of nutrition and lifting with people.

Ok i just wanted to clear it out :)
Yeah i do lift some at least two times a week.

[Ele'ill]

Back in the days of fun and excitement after about three years of lifting the heaviest I got on a clean bulk was 185lbs. The best I ever felt was at around 165 when I was training Muay Thai.

[FreeFocus]

The heaviest I've been was 180 lbs, right now I'm a pretty soft 170 or so because I slacked. I'd like to get to a ripped 190ish, that's where I'd be comfortable at. Sort of like Thiago Alves' build would be good.

[Niccolò Rossi]

I'd like to think I take my lifting pretty seriously. I train mainly for powerlifting so it's mainly the basics (squat, bench, deadlift, overhead press, chins, rows, dips and sprints or complexes for conditioning) three times a week. I've only been training for a year (in fact, almost exactly a year from today) but I've been consistent the whole way through and don't plan on stopping anytime soon.

I still train at a commercial gym (or 'fitness centre' or whatever the fuck they call themselves) but I plan on setting up a home gym with my training partners in 6 months or so. So again basic stuff - racks, barbells, bench, a dip and chinning rails, platform and depending on how much dosh I got lying around, some dumbells, kettlebells and even a prowler.


Back in the days of fun and excitement after about three years of lifting the heaviest I got on a clean bulk was 185lbs. The best I ever felt was at around 165 when I was training Muay Thai.

Just for clarity, are you male or female? I always though you were a woman, I'm not so sure now...

At the moment I weigh around 200lbs (I'm 91.5kg) having put on about 40lbs this year alone. I'm actually trying to cut a bit of fat right now, try and get down to somewhere between 180-190lbs.

Nic.

[Ele'ill]

Just for clarity, are you male or female? I always though you were a woman, I'm not so sure now...

I don't know.

[KC]

I do, except when I don't.

[Ele'ill]

If for some reason you aren't aware of this already- become aware of it. :thumbup1:

http://www.youtube.com/watch?v=Rq8CWv8UPAI

[Niccolò Rossi]

If for some reason you aren't aware of this already- become aware of it. :thumbup1:

http://www.youtube.com/watch?v=Rq8CWv8UPAI

I freaking love these videos. I have the whole series in avi. format on my hard drive. I actually subscribed to his blog via RSS feed the other day. Really, really good. Check it out: http://squatrx.blogspot.com/

Nic.

[FreeFocus]

I freaking love these videos. I have the whole series in avi. format on my hard drive. I actually subscribed to his blog via RSS feed the other day. Really, really good. Check it out: http://squatrx.blogspot.com/

Nic.

First thing I noticed scrolling down the page:


4) Three really is a magic number. (http://squatrx.blogspot.com/2010/03/three-is-magic-number.html) Three weeks is about as long as you really push. Three weeks of doing nothing is about as much as you can allow before your strength and conditioning start to really go down the toilet.

Well, shit. I haven't done anything really meaningful in like at least 5 weeks..by the time I get back into everything it'll be like 7-8 weeks :(. I've got a gargantuan task ahead of me but I have a schedule laid out and a good fitness program, so the only other ingredient is focus/motivation.

[Niccolò Rossi]

Well, shit. I haven't done anything really meaningful in like at least 5 weeks..by the time I get back into everything it'll be like 7-8 weeks :(. I've got a gargantuan task ahead of me but I have a schedule laid out and a good fitness program, so the only other ingredient is focus/motivation.

No reason to let it get in your way!

But I love that list. My favs:


1) There are training programs that are enjoyable to do, and training programs that are enjoyable to have done. If you are going to train long-term, you'd better find something enjoyable or, at the very least, something you don't hate.

5) No one's entitled (http://squatrx.blogspot.com/2009/08/entitlement.html) - no one.

9) Humans are social beings. The worst thing in the world is to be excluded, or exclude others.

13) "Recovery doesn't come in a can. Recovery is sleep." (Dan John)

14) Energy drinks are stress in a can.

24) Failure is not an option, but mistakes are essential.

27) READING ≠ EXPERIENC

32) Kids who tell me "I can't gain weight and I eat A TON!" are usually skipping meals (breakfast) and eating very little real food. Most adults who tell me "I can't lose weight and I eat LIKE A BIRD!" are usually drinking diet sodas, skipping meals, snacking, and binging when they finally sit down to a decent meal. Keeping an honest and comprehensive food log for a week or two would be enlightening for them both.

33) Stop asking me "Is it okay if I do...?". You don't need anyone's permission.

35) Not all goals are complementary. "I want to get BIG, STRONG and CUT." is not one goal, it is three. Being big is complementary to being strong. On the other hand, getting cut is not complementary in any way to getting big, and, unless you are too fat to get your arms around an atlas stone (for example), losing weight won't help you lift big weights.


37) Stress will ruin your posture, your breathing, and your mobility. We stress over this and that, and we stress about stress. We lose sleep because of stress and drink "stress in a can" to get us through more stress. Stress will destroy your mind and body. Stress can kill you. Stress becomes a multi-layered smothering blanket if you can't or won't step away from it.


38) Goals are good. Expectations are bad. (http://squatrx.blogspot.com/2010/08/this-i-believe.html)


But man, watching Boris squat is amazing. It's like watching a unicorn or something.

TluJFiyiflY

Nic.

[Ele'ill]

I'm not anything special and am not speaking from some elitist high-ground but my advice on getting back into shape would be to enjoy watching and feeling your body change again. It's the best part of working out. This largely has to do with individual body type but when you're working out and you have an excellent nutrition plan you will feel a difference within days and see a difference within a week.

As for body image- you will never look like anyone else other than yourself- this isn't something to get depressed about and it isn't something that should instill a sense of hopelessness or futility in you. This means you could actually look 'better' than your favorite athlete or bodybuilder and that you can actually outperform them as well. Don't let someone else set your goals.

[bcbm]

i do weights a couple times a week. nothing special, but i do enjoy it.

[Tablo]

Looking to get back into weight lifting. I quit it around the same time I quit invovling myself in sports, but since I quit athletics my life has been shit. Gonna start running and weight lifting with a friend I used to play football(american) with.

[Stand Your Ground]

I just recently got a weight bench, anyone got any advice/tips?

[Niccolò Rossi]

I just recently got a weight bench, anyone got any advice/tips?

If you want good advice you need to give us more info.

How about this for a start:

- Goals (strength, sport performance, body recomposition*, etc.)
- Age
- Weight
- Sex
- Equipment (ok, so you've got a bench, what about a barbell (olympic or 'standard'), weight plates (if so, how much, what size), dumbells, squat rack?)
- Maybe some lifestyle stuff (school, college, full-time work, budget, any previous experience weight training)

Sorry if it comes across anal, but without this stuff any advice would be hit and miss.

Nic.

* In english - bulking up (gaining muscle) or cutting down (loosing fat)

[Stand Your Ground]

If you want good advice you need to give us more info.

How about this for a start:

- Goals (strength, sport performance, body recomposition*, etc.)
- Age
- Weight
- Sex
- Equipment (ok, so you've got a bench, what about a barbell (olympic or 'standard'), weight plates (if so, how much, what size), dumbells, squat rack?)
- Maybe some lifestyle stuff (school, college, full-time work, budget, any previous experience weight training)

Sorry if it comes across anal, but without this stuff any advice would be hit and miss.

Nic.

* In english - bulking up (gaining muscle) or cutting down (loosing fat)
Goals: Just gaining muscle & getting stronger.
Age: 21
Weight: 130 LBS.
Sex: Male
Equipment: Got a standard bar and one with the curves in it. (Not sure what it's called.) No squat rack but is it safe to do it from the bench?
Weight plates: Mostly 10 pounders (like 6), but also a couple 25's & 15's.
Dumbells: Just got 2 20 pounders, gonna get some more different ones when I have the money.
Lifestyle: Part time work, 4 days a week 8 hours a day, minimum wage so small budget. Did some weightlifting in gym class in high school but not enough to really do anything.

[Niccolò Rossi]

Goals: Just gaining muscle & getting stronger.
Age: 21
Weight: 130 LBS.

At 130lbs, I think your goals are sensible. Should have asked before, how tall are you?

Alot of guys when asked about their goals, either don't know/don't have any or want to 'get strong, get better conditioned, get bigger, get cut up' all at the same time. We have to recognise though that these 4 objectives are just that - seperate objectives. Objectives that are not only distinct, but more often than not, don't work with one another.

Assuming all things constant, gaining muscular size requires eating surplus calories over your expenditure (basic bodily functions, day to day activity, excercise, excercise recovery). Loosing fat requires a claloric deficit. Understanding this, it's pretty simple to see why the two don't work well together. Likewise, the effort devoted to weight training and the time needed for adequate recovery will often hamper conditioning.

So your on the right track in terms of knowing what you want out of lifting. This is essential for success.


Equipment: Got a standard bar and one with the curves in it. (Not sure what it's called.)

I assume the curved bar you mention is an 'EZ'-barbell. For the record, despite the fact that EZ-bars do have uses. For you it will probably not be of much (any) use. Just keep this in mind.


No squat rack but is it safe to do it from the bench?

I have seen benches used as impromptu racks for squatting. However, it is simply not practical or very safe.

Any trainee serious about strength training will need some kind of rack capable of supporting a bar at sternum level (for a variety of squatting and overhead pressing movements).

If you are serious, and I don't say this lightly, purchasing a squat rack/power rack/squat stands will become necessary.

An option that you could use in the mean time is to make a rack yourself. There are a number of elaborate plans out there for wooden or welded metal power racks. An easier solution is this beauty. This kind of design (see below) is quite common in weightlifting (ie. olympic weightlifting) gyms.


http://ausbb.com/members/little_lifter-albums-my-setup-picture158-imgp1686.jpg

*Could a mod resize that behemoth please, sorry*


Weight plates: Mostly 10 pounders (like 6), but also a couple 25's & 15's.

You will out grow these quickly. Be prepared to buy more (dont be rushing out right now though).


Dumbells: Just got 2 20 pounders, gonna get some more different ones when I have the money.

Dumbells should be not a main priority. Spend your money on bar, plates, food.

Just to clarify, you mentioned you just got this equipment. Did you buy it new, buy it used, given it as a gift?

Finally, what you've been waiting for. Easiest thing for you to do right now is read this (http://forum.bodybuilding.com/showthread.php?t=998224).

Nic.

[Stand Your Ground]

At 130lbs, I think your goals are sensible. Should have asked before, how tall are you?

Alot of guys when asked about their goals, either don't know/don't have any or want to 'get strong, get better conditioned, get bigger, get cut up' all at the same time. We have to recognise though that these 4 objectives are just that - seperate objectives. Objectives that are not only distinct, but more often than not, don't work with one another.

Assuming all things constant, gaining muscular size requires eating surplus calories over your expenditure (basic bodily functions, day to day activity, excercise, excercise recovery). Loosing fat requires a claloric deficit. Understanding this, it's pretty simple to see why the two don't work well together. Likewise, the effort devoted to weight training and the time needed for adequate recovery will often hamper conditioning.

So your on the right track in terms of knowing what you want out of lifting. This is essential for success.



I assume the curved bar you mention is an 'EZ'-barbell. For the record, despite the fact that EZ-bars do have uses. For you it will probably not be of much (any) use. Just keep this in mind.



I have seen benches used as impromptu racks for squatting. However, it is simply not practical or very safe.

Any trainee serious about strength training will need some kind of rack capable of supporting a bar at sternum level (for a variety of squatting and overhead pressing movements).

If you are serious, and I don't say this lightly, purchasing a squat rack/power rack/squat stands will become necessary.

An option that you could use in the mean time is to make a rack yourself. There are a number of elaborate plans out there for wooden or welded metal power racks. An easier solution is this beauty. This kind of design (see below) is quite common in weightlifting (ie. olympic weightlifting) gyms.


http://ausbb.com/members/little_lifter-albums-my-setup-picture158-imgp1686.jpg

*Could a mod resize that behemoth please, sorry*



You will out grow these quickly. Be prepared to buy more (dont be rushing out right now though).



Dumbells should be not a main priority. Spend your money on bar, plates, food.

Just to clarify, you mentioned you just got this equipment. Did you buy it new, buy it used, given it as a gift?

Finally, what you've been waiting for. Easiest thing for you to do right now is read this (http://forum.bodybuilding.com/showthread.php?t=998224).

Nic.
Sorry it took so long, been busy.

About 5'8".

Yeah that's it, I use it for curls and that's about it.

I got it used from a friend at work. It's in very good condition as it wasn't used much.

Thanks for the help. :)

[CrucialConflict]

Generally its not safe to squat with a bench. If you do decide to, keep the weight low. You can do DB squats instead.

I've been lifting for two or three years, I find it really helps me, both physically and mentally.

[MarxistMan]

Hello, i lift weights, and walk 50 minutes 6 days a week, because i have a very slow metabolism so i depend on weight training and walking. I also follow a ketogenic low-carb diet like this:

Breakfast
3 eggs omelette

Lunch
9 oz of baked chicken, green cooked vegetables (brocoli, green cabbage)

Dinner # 1
Protein pancake made with 3 eggs, 1 scoop of Body Fortress whey protein powder. Blend ingredients in a juice blender and cook like a regular pancake

Dinner # 2
4 eggs, 1 scoop of Body Fortress whey protein powder, blend ingredients in a juice blender and cook it like a pancake
3-6 oz of baked chicken


.



Who on the forums does it seriously?


I'd also like to commiserate on the topic of fitness forums and the advice/conversations found in such places. :bored:

[MarxistMan]

This is just a tip, if you would like to lose weight you could follow a low carbohydrate diet. The basic theory of low carb diets is that the best way to lose weight and burn fat is by producing very little insulin, and the only way to keep insulin levels low in our bodies is with a low carb diet which is moderate in fat and moderate in protein and real low in carbs. (about less than 35 grams of carbs a day)



I'd like to think I take my lifting pretty seriously. I train mainly for powerlifting so it's mainly the basics (squat, bench, deadlift, overhead press, chins, rows, dips and sprints or complexes for conditioning) three times a week. I've only been training for a year (in fact, almost exactly a year from today) but I've been consistent the whole way through and don't plan on stopping anytime soon.

I still train at a commercial gym (or 'fitness centre' or whatever the fuck they call themselves) but I plan on setting up a home gym with my training partners in 6 months or so. So again basic stuff - racks, barbells, bench, a dip and chinning rails, platform and depending on how much dosh I got lying around, some dumbells, kettlebells and even a prowler.



Just for clarity, are you male or female? I always though you were a woman, I'm not so sure now...

At the moment I weigh around 200lbs (I'm 91.5kg) having put on about 40lbs this year alone. I'm actually trying to cut a bit of fat right now, try and get down to somewhere between 180-190lbs.

Nic.

[Niccolò Rossi]

This is just a tip, if you would like to lose weight you could follow a low carbohydrate diet. The basic theory of low carb diets is that the best way to lose weight and burn fat is by producing very little insulin, and the only way to keep insulin levels low in our bodies is with a low carb diet which is moderate in fat and moderate in protein and real low in carbs. (about less than 35 grams of carbs a day)

I'm familiar with the arguments in favour of ketogenic diets, and suppressing insulin, whilst the most popular, is somewhat misunderstood thanks to shoddy science of low-carb fad diet books. Whilst insulin is indeed a powerful fat sparing hormone, this is far from it's exclusive role - it has vital functions in anti-catabolism, anabolism, appetite regulation and so on. Furthermore, insulin is only one fat sparing hormone among many and far from the most powerful. Another claim of low-card diet gurus is that glucagon (a hormone whose secretion is increased by low blood glucose) is a fat burning hormone. In reality, whilst glucagon plays a powerful fat mobilising effects in animals such as rats, in humans the lipolytic effect of glucagon is minimal.

As I understand it, ketogenic diets may:
- be effective in minimising muscle catabolism (break down) under conditions of a caloric deficit
- offer treatment for or have theraputic benefits to suffers of a wide variety of diseases and disorders including epilepsy, glut 1 deficiency dyndrome, pyruvate-dehydrogenase-complex-deficiency, alzeimers, insulin resistance, diseases due to free-radical damage, diseases due to hypoxia, parkinson's disease and brain tumors
- allow dieters a greater feeling of satiety (fullness) and/or combat other psychological obstacles associated with dieting (eg. range of food choices)
- (when a cyclic ketogenic diet is practiced) have benefits for physique competitors thanks to glycogen depletion and super-compensation.

I've actually jcome off a cyclic ketogenic diet that lasted me 12 weeks from December through Febuary. In the course of those 12 weeks I lost 5kg of weight, lost 8% bodyfat and gained 2kg lean mass (this latter stat should immediately raise eyebrows, but it can explained by for example glycogen storage, bowel contents, inaccuracies in caliper measurements, and limited/temporal muscle growth, but that's another story). My total cholesterol also decreased with my so-called 'good' HDL cholesterol staying relatively constant and my 'bad' LDL cholesterol dropping.

My daily calorie consumption was somewhat bigger than yours. My typical keto day was:

- 6 boiled eggs
- 200g (7oz) fatty mince (raw weight), olives, green veg (brocolli/cucumber/asparagus)
- 200g (7oz) fatty mince (raw weight), olives, green veg
- 200g (7oz) can Tuna in olive oil, 1 avocado
- Whey concentrate protein shake (training days only)
- Small serve chicken or steak, olives, avocado, olive oil, green veg
- Cottage cheese or Milk protein isolate with olive/macadamia nut oil, 1 serve powdered greens

On top of this add a dozen 1000mg fish oil tabs and psyllium husk fiber supp.

From friday evening until and including bed on Saturday night I would 'carb-up', meaning I would consume a large volume of cabohydrates to replenish and possible super-compensate my depleted glycogen stores. Cycling carbs on a ketogenic diet is a necessity for athletes looking to maintain optimal performance.

Regarding your diet and training, could I ask a couple questions?
How much do you weigh? What is your height?
You mentioned you walk 6 days a week, how often do you lift? Could you give us an idea of the kind of program you follow?
What are your goals at the moment (if any)?

Nic.

[Stand Your Ground]

One more question, how often should I increase the weight I'm lifting?

[Niccolò Rossi]

One more question, how often should I increase the weight I'm lifting?

If you want to follow the advice given in the thread I liked to above - It should be explained here (http://forum.bodybuilding.com/showpost.php?p=13263399&postcount=30).

If you completed the perscribed reps for the day, add weight to the bar next session. The most fundamental principle of any novice training program is progressive overload. It's the same principle as sun tanning. Impose stress on the body -> Allow body to recover and adapt to stress -> Impose greater stress on the body -> Allow body to recover and adapt to greater stress etc. etc.

In your first week or two you may be able to increase your squat and deadlift by as much as 20lbs per session - but this is more of a result of learning the correct motor patterns of each of the lifts and finding the real upper limit of your already existing 5 rep max. For the first few weeks you may be able to add 10lbs to your squat and deadlift and 5lbs to your bench press, overhead press and powerclean/row provided you are eating and resting. These large increases will begin to get harder as time goes on. You will need to reduce your squat/deadlift increase to 5lbs and possibly lower your bench, press and powerclean/row increase to less than 5lbs. When progress slows down further than this or stalls, read the FAQ for what to do next. But in the mean time, you don't need to worry about it.

5lbs every session adds up very quickly, so never rush. At no other time in your training will you ever see progress this quick. Follow the rules and reap the rewards.

Nic.

[PhoenixAsh]

One more question, how often should I increase the weight I'm lifting?

A general rule of thumb is: as soon as you can possible handle without loosing on correct execution of form.

To give you an idea how fast:

Muscles grow from repearing the microtear (not a real tear!!!!!!) damage that has been caused by training. Muslces tear if they can not really handle the weight/amount ratio. Which means that if muscles repear they get better at handling that weight/amount. Which also means muscles respond less and less to the same weight/amount.

Muscles at your level of experience repear from workout in 48 to 72 hours depending. It usually good to wait al least 48 hours before your next workout...even if that workout does not contain the same muscles. So basically train every other day if possible. But after 48 hours you can safely train even if you still have soreness.

So...depending on the ratio relation of your work weight and your one rep max....last weeks weight is gettig "old" for your muscles. You can increase weight with 2% every week within the confinement of executing it in correct form... if form starts to suffer...wait longer until it doesn't.

By the way... Muscles repear for the largest part at night...but the actual repearing starts immediately after training. So you need food after your workout. Mostly protein...but protein gets adopted in your system a little bit faster if you add a small quantity of glucose (not normal suger!!!!!)


Diet is 80% of your workout.

If you are not advanced in training and nutrition...do not start with keto diets. They are effective in loosing fat...but they can be a pain in the ass.

A rule of thumb is that you can not gain muscle and loose fat at the same time over a sustained period of time. Loosing fat requires a calorie deficit and gaining muscle requires a calory surplus.

0.5 kg of body mass roughly equals 3500 calories. So loosing 0.5 kg of mass means eating 3500 calories less than you need to sustain your body in normal activity. And gaining roughly means the opposite.

So the best start you can get is to realising that metabolism is like an engine...and everything that goes into it is fuel. If you have to kickstart the motor everytime it inefficient. The engine needs to be fed continuously to remain running smoothly and effectively. It roughly takes you two hours to proces a meal.

So a rule of thumb is...eat a small and nutritious meal every two hours.

THis will make your body lose weight...even if you are now gaining weight on three large meals a day....eating the same amount devided over 7 meals will make you lose weight. Trust me on this one.

After 19:00 hours lower your intake of carbs if you do not train after that time. Carbs are energy...you do not need energy after 19:00 hours unless you plan to work out late. Non used energy from carbs is stored as fat.

Muscles burn fat after a minimum of 25 minutes of exercise. Before that they burn residue carbs and sugars. Weight training burns more calories than cardio....so if you want to do cardio and weight training combined...start with weight...do cardio last...for max effect.

After 1.5 hours of training your body will start to produce a catabolic (= muscles breakdown as opposed to anabolic which is muscle building) hormone because training causes stress on your body. I forgot its name...preferably keep your workouts with 1.5 hours unless you plan to have lengthy rest breaks.

...god...I have got to stop overflowing info....sorry....just that I have been itching to restart again after a forced 6 months stop. Hope it has been useful.

[KC]

As I understand it, ketogenic diets may:
- be effective in minimising muscle catabolism (break down) under conditions of a caloric deficit
- offer treatment for or have theraputic benefits to suffers of a wide variety of diseases and disorders including epilepsy, glut 1 deficiency dyndrome, pyruvate-dehydrogenase-complex-deficiency, alzeimers, insulin resistance, diseases due to free-radical damage, diseases due to hypoxia, parkinson's disease and brain tumors
- allow dieters a greater feeling of satiety (fullness) and/or combat other psychological obstacles associated with dieting (eg. range of food choices)
- (when a cyclic ketogenic diet is practiced) have benefits for physique competitors thanks to glycogen depletion and super-compensation.

I've actually jcome off a cyclic ketogenic diet that lasted me 12 weeks from December through Febuary. In the course of those 12 weeks I lost 5kg of weight, lost 8% bodyfat and gained 2kg lean mass (this latter stat should immediately raise eyebrows, but it can explained by for example glycogen storage, bowel contents, inaccuracies in caliper measurements, and limited/temporal muscle growth, but that's another story). My total cholesterol also decreased with my so-called 'good' HDL cholesterol staying relatively constant and my 'bad' LDL cholesterol dropping.

Man I wish I stuck to my original diet. I've been slacking so much that I've gotten nowhere, so I've finally bit the bullet and - gasp - have given up drinking for the next few weeks.

Absurd, I know, but I'm sick of getting nowhere. I'm now lifting 4 days a week and running afterwards, and running more than normal on the other 3 days. My diet is a ckd with a 500kcal deficit:


Meal 1
3 Large Eggs
4 Slices Bacon
1/4 cup cheddar
1 tbsp olive oil

Meal 2
4 oz chicken
1 tbsp olive oil
1 cup cauliflower
1/8 cup cheddar
1 tbsp ranch

Meal 3
4 oz chicken
1 tbsp olive oil
1 cup cauliflower
1/8 cup cheddar
1 tbsp ranch

Meal 4
2 oz chicken
1 tbsp olive oil

Meal 5
30 g whey isolate
1 tbsp olive oil

Meal 6
2 oz chicken
1 tbsp olive oil

This is a pretty solid diet, I just mess up on my carb ups by drinking and eating a TON of really nasty food, and then somehow it just magically ends up extending throughout my entire weekend hahaha.

I'm gonna destroy this diet, this fat's finally coming off.

[Niccolò Rossi]

but the actual repearing starts immediately after training. So you need food after your workout.

This is correct and very important. Providing food to your body immediately after excercise will help halt catabolism (muscle breakdown) induced by your workout and help shift your body into an anabolic state (muscle buidling and repair)


Mostly protein...but protein gets adopted in your system a little bit faster if you add a small quantity of glucose (not normal suger!!!!!)

This is not exactly correct though. Protein is essential post-workout but so are carbs! Of course your not going to die without them but having more, not less, will do you well. A rule of thumb for a post-workout shake/meal that is backed up by quite alot of research is: 0.4g protein per kg of bodyweight and 0.8g carbs per kg of bodyweight.

It's most common to hear high-GI carbs recommended for the post workout window. These provide a quick spike in insulin levels - insulin being a powerful anabolic and anti-catabolic hormone. Pure glucose (dextrose) or maltodextrin and common examples and generally speaking dirt cheap. However, considering dextrose and maltodextrin are devoid of any micronutrition (vitimins, minerals, phytonutrients, etc.) and also new data that suggests their might not be so much benefit to high-GI carbs post-workout as was once believed - it's perfectly safe to eat any other form of carbs - oats, rice, potatoes, starchy vegetables, etc. I mean you could even go have a can of coke or some jelly beans or some M&M's if you wanted, but these aren't going to be most people's choice, for obvious reasons.


do not start with keto diets. They are effective in loosing fat...but they can be a pain in the ass.

A rule of thumb is that you can not gain muscle and loose fat at the same time over a sustained period of time. Loosing fat requires a calorie deficit and gaining muscle requires a calory surplus.

0.5 kg of body mass roughly equals 3500 calories. So loosing 0.5 kg of mass means eating 3500 calories less than you need to sustain your body in normal activity. And gaining roughly means the opposite.

All of this is correct and worth repeating.


The engine needs to be fed continuously to remain running smoothly and effectively. It roughly takes you two hours to proces a meal.

Although this was once weight training gospel, research now suggests the supposed benefits for eatcing every 2-3hrs don't really exist. That doesn't mean eating every 2-3hrs is useless - in fact it can still be very useful. Whilst it won't 'stoke the metabolic fire' or 'stabilise blood sugar across the day' better than say 2-4 meals, it may help you get in larger amounts of calories more easily when trying to gain weight (eating 6 smaller meals is often easier than eating 3 massive ones) or it may suit your schedule better or have psychological benefits like feeling fuller.

The decisive factor is always energy balance (calories in v. calories out). Nutrient timing, macronutrient ratios, micronutrition, etc. may be important but they aren't make or break.



After 19:00 hours lower your intake of carbs if you do not train after that time. Carbs are energy...you do not need energy after 19:00 hours unless you plan to work out late. Non used energy from carbs is stored as fat.

Protein and fats are also energy sources, not just carbs. Restricting carbs at night is another urban legend in weight training culture. Personally, I'm not going to have a big bowl full of rice or half a dozen donuts before going to bed, but some oats or a piece of fruit again is not a make or break thing. Personally, I eat a piece of fruit and a very small serving of oats with my pre-bed meal on non-training days and a piece of fruit and a large serving of oats pre-bed on my training days (I train at night).



After 1.5 hours of training your body will start to produce a catabolic (= muscles breakdown as opposed to anabolic which is muscle building) hormone because training causes stress on your body. I forgot its name...

Cortisol is the one you are after. Cortisol is the bodies primary stress hormone. It is elevated by acute physical and mental stress, high doses of caffeine, alchol and a wide range of other drugs (primarily stimulants)

Nic.

[Niccolò Rossi]

Man I wish I stuck to my original diet. I've been slacking so much that I've gotten nowhere, so I've finally bit the bullet and - gasp - have given up drinking for the next few weeks.

Absurd, I know, but I'm sick of getting nowhere. I'm now lifting 4 days a week and running afterwards, and running more than normal on the other 3 days. My diet is a ckd with a 500kcal deficit

Good stuff dude. Diet plan looks tops. My only advice would be to make sure your getting veggies - broccoli, cauliflower, spinach, and pretty much anything else green and leafy will do you good. Just chuck some spinach in at the end when your making your omlette for example. You could use a greens powder also, although it's another expense. Also, a fiber supp is a good investment, trust me. Psyllium husk is great.


I just mess up on my carb ups by drinking and eating a TON of really nasty food, and then somehow it just magically ends up extending throughout my entire weekend hahaha.My advice is keep it to one day. That way you can go bananas and it's not gonna be an issue. Unless your under say 8% there is no reason you need 2 full days.

My carb ups were a weak point. Didn't plan them well and it lead me to not eating enough carbs, too much fat. If I had my time again I'd eat less fruit over the duration of the carb up (although increase it even higher than it was pre-workout), plan them out better so I knew what I was eating and not scarmbling around and trying to just shove rice or potatoes into each meal.


I'm gonna destroy this diet, this fat's finally coming off.All the best! Let us know how it goes. It will be worth it.

Nic.

[KC]

Good stuff dude. Diet plan looks tops. My only advice would be to make sure your getting veggies - broccoli, cauliflower, spinach, and pretty much anything else green and leafy will do you good. Just chuck some spinach in at the end when your making your omlette for example. You could use a greens powder also, although it's another expense. Also, a fiber supp is a good investment, trust me. Psyllium husk is great.I go through 5-6 bags of frozen veggies a week. I eat a ton of veggies. Veggies rock!

Yeah yeah, fresh is better, but fuck that I'm lazy.


My advice is keep it to one day.Well yeah, that's the plan...



My carb ups were a weak point. Didn't plan them well and it lead me to not eating enough carbs, too much fat. If I had my time again I'd eat less fruit over the duration of the carb up (although increase it even higher than it was pre-workout), plan them out better so I knew what I was eating and not scarmbling around and trying to just shove rice or potatoes into each meal.My mom's obsessed with breadmaking so I get her to make me a loaf every week and scarf it all down on saturday. :tt1:

I'm also getting into making pizza at home, so I'll probably start making a homemade pizza every Saturday. I usually try to get at least one really intense cooking meal in on Saturdays.

Oh, and check this (http://www.justinowings.com/b/index.php/me/meatza-meatza) out. Haven't tried it yet but I reaaaaaaaaaaaally want to.

[PhoenixAsh]

This is not exactly correct though. Protein is essential post-workout but so are carbs! Of course your not going to die without them but having more, not less, will do you well. A rule of thumb for a post-workout shake/meal that is backed up by quite alot of research is: 0.4g protein per kg of bodyweight and 0.8g carbs per kg of bodyweight.It's most common to hear high-GI carbs recommended for the post workout window. These provide a quick spike in insulin levels - insulin being a powerful anabolic and anti-catabolic hormone. Pure glucose (dextrose) or maltodextrin and common examples and generally speaking dirt cheap. However, considering dextrose and maltodextrin are devoid of any micronutrition (vitimins, minerals, phytonutrients, etc.) and also new data that suggests their might not be so much benefit to high-GI carbs post-workout as was once believed - it's perfectly safe to eat any other form of carbs - oats, rice, potatoes, starchy vegetables, etc. I mean you could even go have a can of coke or some jelly beans or some M&M's if you wanted, but these aren't going to be most people's choice, for obvious reasons.



You are right. Personally I do not go with the carb thing right away. I use the glucose to get the insuline spike and because its a great carrier for protein into the body. Its the fastest way to do that. I get the shake within 15 minutes after training. Then meal 30-45 after I finished training (so 15-30 minutes after my shake).

This really comes down to practical necessity. There are very few gyms in my area that carry good food sources but disallow you to bring your own except for drinks.




Although this was once weight training gospel, research now suggests the supposed benefits for eatcing every 2-3hrs don't really exist.

I have read some of that. But I find it still a bit inconclusive. I am however agreeing on the small difference between 7-8 and 4-6 meals...I had diet schedules of both and they really did not vary that much...except that it was easier to regulate what I ate with more meals....and...as you say in the next part of your post...to get quantity.


That doesn't mean eating every 2-3hrs is useless - in fact it can still be very useful. Whilst it won't 'stoke the metabolic fire' or 'stabilise blood sugar across the day' better than say 2-4 meals, it may help you get in larger amounts of calories more easily when trying to gain weight (eating 6 smaller meals is often easier than eating 3 massive ones) or it may suit your schedule better or have psychological benefits like feeling fuller.

Well....for me I was constantly hungry on a 4500 calory diet with 7 meals...which was already way over what I actually needed.
:)

Thats when I toned it down to 4 meals a day...which kept me from eating even more.


The decisive factor is always energy balance (calories in v. calories out). Nutrient timing, macronutrient ratios, micronutrition, etc. may be important but they aren't make or break.

I agree with that 100%. Though you constantly have to reassess what you are doing and evaluate what is happening. Every body is different and some people may react aversely to some diets and better to others. I dont do well with carbs for example...and my training buddy doesn't get anywhere with high proteine.


Protein and fats are also energy sources, not just carbs. Restricting carbs at night is another urban legend in weight training culture. Personally, I'm not going to have a big bowl full of rice or half a dozen donuts before going to bed, but some oats or a piece of fruit again is not a make or break thing.

True...thats why I said "lower". Fat however is an energy source which is not the bodies first choice to burn....hence the keto-reversal transition period which is a pain in the ass.

And protein is usually continuously used by the body when in recuperation (otherwise its also stored as fat)

Carbs are usually the first source which is used. If it isn't used it is stored as fat. Which happens mostly during rest intervals when there is a huge surplus of carbs in the body. So you are right...eating a sandwhich or some carbs will not make you fat but having several meals full of carbs (on non-evening training days) will.


Personally, I eat a piece of fruit and a very small serving of oats with my pre-bed meal on non-training days and a piece of fruit and a large serving of oats pre-bed on my training days (I train at night).

Me too. As well as liquid protein shake....usually its mixed in there.



Cortisol is the one you are after. Cortisol is the bodies primary stress hormone. It is elevated by acute physical and mental stress, high doses of caffeine, alchol and a wide range of other drugs (primarily stimulants)

Nic.

Yeah...thats the one. I always know its name...except for when i actually need it. :)

[Niccolò Rossi]

Oh, and check this (http://www.justinowings.com/b/index.php/me/meatza-meatza) out. Haven't tried it yet but I reaaaaaaaaaaaally want to.

Freakin sick. I gotta find the time to make one of these.

Nic.

[Stand Your Ground]

Thanks for the replies. I haven't had a chance to read that yet, been busy. I'll have time this weekend so I'll do it then. Thanks again.