|
On April 01 2011 02:57 Advocado wrote:
Wrong thread, but might as well make a relevant question.
Out of curiosity does eating the majority of your food in 3 or 2 separate meals instead of 5 affect your strength building?
leangains.com shows you why this is a myth (the whole you should eat 6 smaller meals a day thing)
iirc, basically unless you have insulin sensitivity or some other hormonal imbalance, it doesn't actually make a difference over 3 standard meals. There is just a correlation between people who generally eat well and also eat more smaller meals a day propagating the idea.
|
I absolutely hate benchpress.
I absolutely love chins and dips, making insane linear progress on them. up to +17.5kg 5x5 chinups and +18.75kg dips 5x5
|
On April 01 2011 03:25 Sinep wrote:
I absolutely hate benchpress.
I absolutely love chins and dips, making insane linear progress on them. up to +17.5kg 5x5 chinups and +18.75kg dips 5x5
dude, that is great!
|
On April 01 2011 03:06 vicariouscheese wrote:So my mom wants to begin working out- wants to lose weight and acknowledges that adding some muscle has its benefits. She has 4 herniated discs at the neck/top of spine, and as such I'm hesitant to straight up suggest SS (which she might reject because it's "not for women" as well  ) Recommendations on what to go for? Really light SS? Pilates? Random bodybuilding split with cardio?
I find I have the most success with women and 'talking them into" lifting if you start off by easing them into it. Take the SS program, and strip it down - start out with less squats, perhaps doing them once/3 workouts, and heavy lunges another time? (especially if she has back problems) probably no bench press (because that's especially "not for girls") but more bodyweight stuff (dips/chins/pullups). If at all possible, get her doing deadlifts. That's the money lift for women who want nice legs =p. Respect that she will progress slowly, because of being a woman and being older. Respect that she will start out slow, and almost definitely want to quit early on (not because she's a woman, rather "because it's hard"). Throw in some ab workouts to keep her satisfied, because she WILL want to "tone the stomach" no matter how hard the idea makes you face palm, and add cardio for the same reason - she doesn't really want to build up significant muscle anyway, so it's fine. Pilates/Yoga will get her to the gym, and in the atmosphere and attitude for working out, but they aren't the kind of workout you want in the long-term. Maybe on off days, to stretch sore muscles, and to keep her on a routine of going to the gym. It's MUCH easier to keep going if it's something you do every day, as you can't just say "oh I'll go tomorrow".
Key is to make it easy enough to keep her, but hard enough that she feels like she's doing something. Ease her into the program, build up to something SS-like. I've only had success getting two girls to lift for more than a month each, but in a sample size of five I'd consider that respectable, especially since these are girls that didn't even do ellipticals before they met me.
|
i'm actually trying to talk a female friend of mine into lifting as well. its not easy, she is very scared of becoming all muscular and stuff hehe. gonna have to take it easy!
|
On April 01 2011 05:55 Zafrumi wrote:
i'm actually trying to talk a female friend of mine into lifting as well. its not easy, she is very scared of becoming all muscular and stuff hehe. gonna have to take it easy!
Take a look at female olympic lifters... they're actually not really scary looking like professional female bodybuilders. And that's with years of specific training and diet.
On April 01 2011 05:30 phyre112 wrote:Show nested quote +On April 01 2011 03:06 vicariouscheese wrote:So my mom wants to begin working out- wants to lose weight and acknowledges that adding some muscle has its benefits. She has 4 herniated discs at the neck/top of spine, and as such I'm hesitant to straight up suggest SS (which she might reject because it's "not for women" as well ) Recommendations on what to go for? Really light SS? Pilates? Random bodybuilding split with cardio? I find I have the most success with women and 'talking them into" lifting if you start off by easing them into it. Take the SS program, and strip it down - start out with less squats, perhaps doing them once/3 workouts, and heavy lunges another time? (especially if she has back problems) probably no bench press (because that's especially "not for girls") but more bodyweight stuff (dips/chins/pullups). If at all possible, get her doing deadlifts. That's the money lift for women who want nice legs =p. Respect that she will progress slowly, because of being a woman and being older. Respect that she will start out slow, and almost definitely want to quit early on (not because she's a woman, rather "because it's hard"). Throw in some ab workouts to keep her satisfied, because she WILL want to "tone the stomach" no matter how hard the idea makes you face palm, and add cardio for the same reason - she doesn't really want to build up significant muscle anyway, so it's fine. Pilates/Yoga will get her to the gym, and in the atmosphere and attitude for working out, but they aren't the kind of workout you want in the long-term. Maybe on off days, to stretch sore muscles, and to keep her on a routine of going to the gym. It's MUCH easier to keep going if it's something you do every day, as you can't just say "oh I'll go tomorrow". Key is to make it easy enough to keep her, but hard enough that she feels like she's doing something. Ease her into the program, build up to something SS-like. I've only had success getting two girls to lift for more than a month each, but in a sample size of five I'd consider that respectable, especially since these are girls that didn't even do ellipticals before they met me.
Yeah I was going to suggest something like cardio warmup (probably longer than my 15minutes) bodyweight squats, assisted dips, assisted pullups for the first day. We'll see how it goes.
|
le quote from le article:
2) Many are aware that 6:3 ratio is important, so they try to compensate by taking fish oil to balance the 6:3 ratio. This doesn’t really work too well – you can’t realistically eat that much fish, and if you take fish oil supplements, you now exacerbate the second and more important problem with excess n-6, which is your total PUFA intake. High total PUFA, especially including the highly unstable n-3, leads to oxidative damage to your cells. Your arteries, liver and other organs don't appreciate extra oxidative damage.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it. And go easy on the nuts and factory chicken. These are big sources of n-6, especially the nuts and nut oils.
so.. is coconut oil okay? It's not a vegetable right? -_-
and what is factory chicken?
and what about the fish oil supps? is he saying not to take them?
|
Figured I'd post this here, since it seemed like something I'm going to incorporate once I'm done with SS
New press lift
Zydrunas Press
Many of you may know the name Zydrunas, and this movement was popularized by the six time Arnold Classic Strongman Champion and two time / current World's Strongest Man who is known for his incredible overhead pressing power (Zydrunas Savickas).
My reason for posting in this section of the forum is that Zydrunas Presses could be useful for bodybuilders as it is a great way to isolate your shoulders.
Equipment Required:
- Power Rack or Boxes
- Barbell, Axle Bar, or Log
The Movement:
- Set up the barbell on pins in the rack where it would be at chest level when seated on the floor.
- Sit in the floor with your legs out in front of you, your torso and thighs should be a a 90 degree angle.
- Lift the bar from the pins and then perform military presses.
This movement is challenging because you will not be able to use your legs, pectorals, or low back in any way - it completely isolates your shoulders and triceps. Most individuals will need to use about 75% of what they typically would use for Military Press.
Zyndrunas himself
Dude's crazy, check it out.
His lifts:
+ Show Spoiler +Powerlifting (IPF):
Squat 425.5 kg (938 lb) (Lithuanian record)
Bench press 285.5 kg (629 lb) : Raw
Deadlift 407.5 kg (898 lb) (Lithuanian record) 430 kg (950 lb) (Gym record)
Total 1,090 kg (2,400 lb) (Lithuanian record)
Training Deadlift, year 2010, in the gym: 430 kg (950 lb)
Strongman:
Axle Press 215 kg (470 lb) (World Record, 2010, Istanbul, Turkey)[4]
Apollon's Axle 166 kg (370 lb) × 8 clean and press each rep (World record, 2006, 2007, Columbus, Ohio)
Log lift 212.5 kg (468 lb) (World record, 2009, World Log Lift Championships)
Wheels Overhead for Reps 155 kg (340 lb) × 8 reps
Giant Barbell Deadlift for Reps 320 kg (710 lb) × 10 (World record, 2006, Reykjavík, Iceland)
22 kg (49 lb) medicine ball for height 17 ft (5.18 m) (World record, Columbus, Ohio)
Ring of Stones (heavy set) 25.65 seconds (World record, 2006, Reykjavík, Iceland)
Block Lift 140 kg (310 lb)
Hummer Tire Deadlift 504 kg (1,110 lb) (World record, 2011, Columbus, Ohio)
Heavy Yoke 500 kg (1,100 lb) 7.50 seconds (World record, 2006, Columbus, Ohio)
|
On April 01 2011 07:05 radiaL wrote:le quote from le article: Show nested quote +2) Many are aware that 6:3 ratio is important, so they try to compensate by taking fish oil to balance the 6:3 ratio. This doesn’t really work too well – you can’t realistically eat that much fish, and if you take fish oil supplements, you now exacerbate the second and more important problem with excess n-6, which is your total PUFA intake. High total PUFA, especially including the highly unstable n-3, leads to oxidative damage to your cells. Your arteries, liver and other organs don't appreciate extra oxidative damage.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it. And go easy on the nuts and factory chicken. These are big sources of n-6, especially the nuts and nut oils. so.. is coconut oil okay? It's not a vegetable right? -_- and what is factory chicken? and what about the fish oil supps? is he saying not to take them?
Yes, coconut oil is mostly saturated fat, so yes good.
Most vegetable/nut oils are high in PUFAs... you have to look at nutrition facts (which you can google now so ez haha) which will tell you about the content. THere are some good vegetable oils like coconut and olive but most are pretty terrible.
Factory chicken is pretty much any chicken nowdays... where theyre fed grains so they have terrible o3/o6 ratios in the fat. Unless he's talkingabout something like McD"s chicken nuggets...
With fish oil he is saying you shouldn't eat garbage and stay away from fish oil. Practically, I don't think everyone is going to go super strict as evidenced in this thread which is why fish oil may help. But fish oil is also not a reason to eat super terrible and then bomb yourself to "make up for eating bad." If you're gonna take any take low doses and eat healthy most of the time.
|
On April 01 2011 08:07 eshlow wrote:Show nested quote +On April 01 2011 07:05 radiaL wrote:le quote from le article: 2) Many are aware that 6:3 ratio is important, so they try to compensate by taking fish oil to balance the 6:3 ratio. This doesn’t really work too well – you can’t realistically eat that much fish, and if you take fish oil supplements, you now exacerbate the second and more important problem with excess n-6, which is your total PUFA intake. High total PUFA, especially including the highly unstable n-3, leads to oxidative damage to your cells. Your arteries, liver and other organs don't appreciate extra oxidative damage.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it. And go easy on the nuts and factory chicken. These are big sources of n-6, especially the nuts and nut oils. so.. is coconut oil okay? It's not a vegetable right? -_- and what is factory chicken? and what about the fish oil supps? is he saying not to take them? Yes, coconut oil is mostly saturated fat, so yes good. Most vegetable/nut oils are high in PUFAs... you have to look at nutrition facts (which you can google now so ez haha) which will tell you about the content. THere are some good vegetable oils like coconut and olive but most are pretty terrible.
Ok, sweet. Is he also implying to consistently try to steer away from all nuts?
Factory chicken is pretty much any chicken nowdays... where theyre fed grains so they have terrible o3/o6 ratios in the fat. Unless he's talkingabout something like McD"s chicken nuggets...
Blast. This is what I was afraid of. It's such a big part of my diet.
With fish oil he is saying you shouldn't eat garbage and stay away from fish oil. Practically, I don't think everyone is going to go super strict as evidenced in this thread which is why fish oil may help. But fish oil is also not a reason to eat super terrible and then bomb yourself to "make up for eating bad." If you're gonna take any take low doses and eat healthy most of the time.
Thanks for the clarification! What do you mean by low doses by the way? You've mentioned that you take 3g/day somewhere and that's what I've been averaging.
Thanks for the reply <3
|
On April 01 2011 08:53 radiaL wrote:Show nested quote +On April 01 2011 08:07 eshlow wrote:On April 01 2011 07:05 radiaL wrote:le quote from le article: 2) Many are aware that 6:3 ratio is important, so they try to compensate by taking fish oil to balance the 6:3 ratio. This doesn’t really work too well – you can’t realistically eat that much fish, and if you take fish oil supplements, you now exacerbate the second and more important problem with excess n-6, which is your total PUFA intake. High total PUFA, especially including the highly unstable n-3, leads to oxidative damage to your cells. Your arteries, liver and other organs don't appreciate extra oxidative damage.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it. And go easy on the nuts and factory chicken. These are big sources of n-6, especially the nuts and nut oils. so.. is coconut oil okay? It's not a vegetable right? -_- and what is factory chicken? and what about the fish oil supps? is he saying not to take them? Yes, coconut oil is mostly saturated fat, so yes good. Most vegetable/nut oils are high in PUFAs... you have to look at nutrition facts (which you can google now so ez haha) which will tell you about the content. THere are some good vegetable oils like coconut and olive but most are pretty terrible. Ok, sweet. Is he also implying to consistently try to steer away from all nuts? Show nested quote +Factory chicken is pretty much any chicken nowdays... where theyre fed grains so they have terrible o3/o6 ratios in the fat. Unless he's talkingabout something like McD"s chicken nuggets... Blast. This is what I was afraid of. It's such a big part of my diet. Show nested quote +With fish oil he is saying you shouldn't eat garbage and stay away from fish oil. Practically, I don't think everyone is going to go super strict as evidenced in this thread which is why fish oil may help. But fish oil is also not a reason to eat super terrible and then bomb yourself to "make up for eating bad." If you're gonna take any take low doses and eat healthy most of the time. Thanks for the clarification! What do you mean by low doses by the way? You've mentioned that you take 3g/day somewhere and that's what I've been averaging. Thanks for the reply <3
Nuts are OK... but a lot of people go overboard. Some are fine. I mean, if you were out in the wild how many nuts would your really eat? Having to gather and crack them from their shells.
I know Harris prefers to avoid fish oil altogether. I probably wouldn't exceed .5g per 10 lbs per day unless you were like obese or something trying to get all the PUFAs in the body fat in line.
I know Robb and Poliquin and some other people have different opinions on this matter.
I don't see the harm in doing <10g/day really if diet is decent and fish oil is taken with meals so the body doesn't oxidize it for energy.
Wouldn't worry too much.... supplements are supplements. Leave them to be as such and don't rely on them to be a major factor in your diet and you'll be good
|
I have been having a stomach problems for the past two days. I just been going to the bathroom non stop....
anyone have suggestions on how to fix this? I'm not sure what it i though lol.
|
thedeadhaji
39489 Posts
+10 lbs on bench today, 135lbs -> 145lbs. Only reason I tried was b/c I couldn't find the 2.5 lb weights LOL.
|
On April 01 2011 09:21 AoN.DimSum wrote:
I have been having a stomach problems for the past two days. I just been going to the bathroom non stop....
anyone have suggestions on how to fix this? I'm not sure what it i though lol.
It could be an excessive amount of fiber, or an insufficient amount of fiber ... funny enough both can contribute to diarrhea. Also, are you eating a lot of white rice? White rice tends to constipate people, which can be followed by diarrhea.
|
Squat: 245: 5-5-5
DL: 285, I'm hoping to get over 300 by next session... (I was here in Jan. before I pulled my back -___-)
|
On April 01 2011 10:19 thedeadhaji wrote:
+10 lbs on bench today, 135lbs -> 145lbs. Only reason I tried was b/c I couldn't find the 2.5 lb weights LOL.
haji, wtf, that's some beastly progress
|
On April 01 2011 11:50 RosaParksStoleMySeat wrote:Show nested quote +On April 01 2011 09:21 AoN.DimSum wrote:
I have been having a stomach problems for the past two days. I just been going to the bathroom non stop....
anyone have suggestions on how to fix this? I'm not sure what it i though lol. It could be an excessive amount of fiber, or an insufficient amount of fiber ... funny enough both can contribute to diarrhea. Also, are you eating a lot of white rice? White rice tends to constipate people, which can be followed by diarrhea.
Sometimes i eat a lot of carbs, sometimes i dont, my diet isnt pretty poor right now to be honest. It goes away when I dont eat. LOL
|
Awesome day today. Some random asian kid asked me about my ristos so I let him know why regular shoes suck
squat- 200lbsx3x5- resetting this and going up by 5lbs per workout now
bench- 180x3x5
deadlift TWO PLATES YEAHHH (225)
Anyways had no problems today, although I think I'm going to start needing a spot for my bench work sets. And some chalk...
|
I pulled a tendon above my ankle. Can't run for 8 weeks 
|
On April 01 2011 12:52 SweetNJoshSauce wrote:I pulled a tendon above my ankle. Can't run for 8 weeks
I feel silly asking this, but have you been to the doctor yet?
On April 01 2011 12:45 vicariouscheese wrote:Awesome day today. Some random asian kid asked me about my ristos so I let him know why regular shoes suck squat- 200lbsx3x5- resetting this and going up by 5lbs per workout now bench- 180x3x5 deadlift TWO PLATES YEAHHH (225) Anyways had no problems today, although I think I'm going to start needing a spot for my bench work sets. And some chalk...
Risto bros forever man.
Anyway, today and yesterday both I learned a hard lesson: not all beef is created equal in terms of caloric content.
I went to the store and bought [i]gyuu karubi[i] and gyuu bara. Karubi is short ribs and bara means boned ribs.
Well, apparently, karubi has something like 2000 calories for 300 grams while bara has like 1200 calories for 250 grams. On the day that I ate the shortribs I had nothing else but veggies so that was probably cool, and today I just ate the bara as my first meal to break a 17 hour fast, but tonight I'll have sweet potatoes and chicken.
I had no idea that this stuff had such high caloric content ... no wonder it's the only cheap beef at the store. While the calories are pure gold with 80% saturated fat 20% protein (yum), it just has ridiculously high calories.
|
|
|
|
|
|
EPT
