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On June 12 2011 07:22 Snapplecakes wrote:Show nested quote +On June 12 2011 05:46 Catch wrote: For your diet, I would suggest spacing out your meals and eating 6 times a day in this order: Meal/Snack/Meal/Snack/Meal/Snack. Spacing out your meals will keep your glycogen levels up and keep you energetic, while not yo-yoing your metabolism So I need some clarity on this if people know. I thought glycogen was primarily controlled by carbohydrates (Does protein and fat affect them?). Furthermore, I'm pretty sure that glycogen can cause the muscles to appear "fuller" which is why many body builders have a carb-up before a show. Is that correct as well? Basically, what the tits controls glycogen? I know you use it during workout as a source of energy and all that jazz, which is why carbs are usually loaded around workouts. Help me TL HF its stored in your liver and muslces..and its from carbs.. Glycogen phosphorylase is the primary enzyme, but all that shit is really technical, basically glycogen is broken down to glucose for energy.. and as for that eating 6 times a day bullshit to keep your glycogen leves up and to not yo-yo your metabolism is all bullshit BROSCIENCE thats been scientifically debunked.. read this to enlighten yourself http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
Thanks you two.
I knew about the six times a day thing and all that (I argued it in the thread that was linked), I was just wondering about glycogen. But can protein or fat be used to make glycogen, is it just carbs, and can our own body synthesize it?
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Much better thread than the one in General ^_^_^
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On June 12 2011 07:26 koshr wrote:
hey for a special chest plan, do you think this schedule works without overburdeing the chest.
1 : 3 chest exercises (heavy weights like 5-7) +2 triceps
2. shoulder+legs
3 3 chest exercises (light weights like 12-15)
4 back+ biceps
havent decided on the exercises yet
If you're beyond the level of SS and SL like mentioned in the OP and like most of us are doing, try madcows, or texas method. If you're not interested in a pure strength routine, you'd be better off with a push/pull routine. Doing chest specifically twice a week like that is wasting time. Try something like...
Monday: Heavy Push (chest, shoulders, quads, calves, triceps)
Tuesday: Volume Pull (Traps, Upper back, lower back, glutes, hamstrings, biceps)
wednesday: rest
Thursday: Volume Push (same push muscle groups)
Friday: Heavy Pull (same pull muscle groups)
Search around the internet of examples of push/pull routines; this is just a general outline of what they "should" look like, there are some really good (specific) examples and resources out there.
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On June 12 2011 08:42 Wrongspeedy wrote:
Much better thread than the one in General ^_^_^
For sure, sorry if I offended you in the other one by calling you skinny.
I've decided that I now look at HF as an army. Led by General Eshlow himself  I'd put myself at Corporeal at most.
Actually, it'd probably be more proper if we were the US marines. We're that badass, yo.
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he is skinny, 6'1 at 140lbs...you are stating a fact. 
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Mos def. People tell me that all the time. I used to be good at football because even with pads on, I could turn sideways and get through just about any gap. I look like Shaggy from Scooby Doo lol. This thread will be great for finding a lifting routine that will help me gain a little weight.
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On June 12 2011 09:08 Wrongspeedy wrote:
Mos def. People tell me that all the time. I used to be good at football because even with pads on, I could turn sideways and get through just about any gap. I look like Shaggy from Scooby Doo lol. This thread will be great for finding a lifting routine that will help me gain a little weight.
Liek I said in the other thread bro, I was there. I started almost a year ago now at 6'3 140lbs myself. I put on 30 pounds between then and december, and I've maintained at least that point ever since (stalled out a couple times due to injury, exams, mental burn outs, etc.)
I've never felt better than I do after a workout, I can't recommend it to you enough.
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On June 12 2011 09:08 Wrongspeedy wrote:
Mos def. People tell me that all the time. I used to be good at football because even with pads on, I could turn sideways and get through just about any gap. I look like Shaggy from Scooby Doo lol. This thread will be great for finding a lifting routine that will help me gain a little weight.
Lifting wont solve your weight problems, you need to eat more.
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On June 12 2011 09:23 AoN.DimSum wrote:Show nested quote +On June 12 2011 09:08 Wrongspeedy wrote:
Mos def. People tell me that all the time. I used to be good at football because even with pads on, I could turn sideways and get through just about any gap. I look like Shaggy from Scooby Doo lol. This thread will be great for finding a lifting routine that will help me gain a little weight. Lifting wont solve your weight problems, you need to eat more.
You need to eat more AND lift.
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On June 12 2011 09:23 AoN.DimSum wrote:Show nested quote +On June 12 2011 09:08 Wrongspeedy wrote:
Mos def. People tell me that all the time. I used to be good at football because even with pads on, I could turn sideways and get through just about any gap. I look like Shaggy from Scooby Doo lol. This thread will be great for finding a lifting routine that will help me gain a little weight. Lifting wont solve your weight problems, you need to eat more.
I would assume it would be a combination of to two. But that too. I probably eat 6-7-8 times a day and its usually just snacking/drinking water. 2-3 meals a day without many servings usually and no seconds. I feel like I eat well though. Usually starts with cereal, banana, some other kind of fruit, nuts, maybe some chips or a pudding or yogurt. Lunch is usually a sandwich or quesadilla or soup or some combination (sometimes fast food), then I snack on chips and salsa or this jalapeno Greek yogurt stuff from Canada ^_^. Dinner is usually meat or fish with vegetables and something else. I don't eat dessert that much cause I'm more likely to snack on crap the way that I eat. I haven't been taking a multi-vitamin lately and I feel like I could, protein shake could probably help I'm sure too. I also used to eat walnuts and drink decaf green tea before I went to bed to help me sleep, I should probably start that again. I drink a coffee or have a dr pepper everyday too...
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Does anybody have a good plyometrics routine that I can work into my 3x/week squatting/upper body/assistance routine? I'm going to wait until I can hit a 140kgx1 squat before starting Smolov, but until then, I think I can manage some plyometrics. My current calories/day are at about 4500, so I think I can manage some extra work once or twice a week.
Any ideas? Should I just tack some plyo onto the ends of my workouts, or should I do it on separate days?
Energies: if you haven't projectile vomited trying to do a weight, you haven't hit a true plateau yet.
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Errr, if anyone has any questions for me let me know.
I haven't been able to keep up too well recently, haha
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Eshlow, I've had two questions for you
One: know a good basic stretching routine?
Two: know a good basic plyometrics routine?
Thanks <3
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It is a shame ret didn't play for us, just watched him max his army by the 14 minute mark.
Anyways,
T-1 Day until I start my new routine. Excitedddd :D Ready to mess stuff up.
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Hey guys, new to the H&F thread, looking for some advice.
I recently moved out of my parents' house and decided to start living more healthily. I'm currently 5'3'', 230lb, age 25, kind of muscular but chubby. I could stand to lose 50?+ pounds. That's my goal.
So now I've decided to eat healthy portions of healthy food. For the past couple weeks, I've been eating the following foods:
carrots
spinach + shredded cheddar cheese
apples
yogurt (light)
soups (tomato, chicken noodle, vegetable beef)
sandwiches (wheat bread, ham or turkey, cheese)
oatmeal (instant)
cereal + skim milk
I'm drinking exclusively water, except when I drink alcohol on weekends. I'm trying to work in some more interesting meals like spaghetti, chicken, potatoes, and other things that I enjoy eating and feel are nutritious.
I exercise daily, some light weightlifting with dumbbells, crunches, pushups, etc. I try to work a variety of muscle groups, and I borrowed this book from a friend. I used to go to the gym regularly, but I'm on a tight budget and I personally prefer to work out at home. I recently injured my knee, and I'm unable to run while it heals, so I'm having trouble coming up with cardio exercises.
A typical day (and again, I've only been doing this for about 2 weeks) looks like this:
-wake up
-eat oatmeal or a bowl of cereal
-some light/moderate weight/stretching exercise before lunch
-for lunch a sandwich, yogurt, and carrots
-if I'm feeling really energetic/have time, I'll exercise again before dinner
-for dinner a spinach salad and a can of soup, maybe an apple
-for snacks, I'll have carrots, apple or yogurt
As I've searched the internet to learn more about healthy habits, I've found myself with some questions. Any input would be much appreciated.
1. At first I was concerned about making sure my calorie intake wasn't too high, but recently I've been thinking I might be too low. I'm not starving myself. When I'm hungry, I eat. But my typical day (as above) has me consuming between 900 and 1200 calories. Is this too low? I'm guessing it is, so the next question is, how should I change this? Should I eat more or eat differently? Currently I'm thinking of adding some sort of trail mix type food as a regular snack, to get more calories and also get some nuts. Should I be drinking anything other than water?
2. Obviously I would like to keep developing muscle, but my primary goal is weight loss. I feel like cardio exercise would be very beneficial here, but as I mentioned, my knee injury prevents me from running. Are there any cardio exercises I can do that don't put stress on my knees? I could go for walks, but I was hoping there was a more efficient exercise I could do.
Thanks for your help.
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Yeah you definately want to consume more than 900 to 1200 calories. If you're working out you need energy to keep you going. You can't get all of this from your fat reserves. Google BMR to find a calorific intake more suitable for you.
What sort of knee injury do you have? Do things like cycling aggravate it?
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Go swimming, you even dont have to move your legs to be on surface and move foward.
This obviously assumes that you have a lake or a swimming pool near by.
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Yes, swimming is going to be far and away the best cardio for someone with a knee injury - in fact, it's great for people who don't as well. Most universities will sell you pool access if there's not a community pool or lake nearby.
As far as the diet - bro, you have a LOT to lose. 230lb at 5'3? I've got a foot on you and I'm struggling to get within 50 lbs of your current weight. I've always been a stick though. Get on that swimming, and also absolutely get started lifting; it helps with weight loss, appetite control, overall body composition, and with attitude. It's also pretty baller, and it's something you can see concrete progress in, so it's great for motivation.
Most of this thread has adopted a paleo nutrition style; you don't eat grains, and you stay away as much as possible from processed foods. The typical meal is made up of some kind of animal, whether that be a big old steak, some kind of seafood, chicken breast, or in the case of some of us, an entire chicken. The other part of the meal is some vegetable (I like broccoli and carrots myself) and sometimes a starch - sweet potatoes are king, white potatoes and rice are not too bad. If you personally tolerate it well, you can add milk - we recommend whole milk here, but that's up to your digestive system. The diet is heavy in fats and protein, so it keeps you full, and the foods have very minimal reactions with the digestive system, so you make the most out of your diet. It's a really great lifestyle; anyone should at least give it a try for a month to see how their body adapts. I promise you won't want to go back.
With how much you have to lose, I would suggest you count calories. Download fitday for your PC, or a similar program for your smartphone if you have one and track how much (or how little) you eat. average out your daily calories over two weeks, and subtract 500 from that. You'll lose weight. Given how much you have to lose, you might even want to cut more than that.
Good luck, keep up with the thread and have a great time with the rest of us bro. Always nice to see a new and eager face!
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Thanks you two.
I knew about the six times a day thing and all that (I argued it in the thread that was linked), I was just wondering about glycogen. But can protein or fat be used to make glycogen, is it just carbs, and can our own body synthesize it?
glycogen is from carbs, not protein or fat.
your own body can not synthesize (if you mean combine and create it on its own) glycogen.. once your storages are depleted you need to refill with carbs.. when your storages are depleted you go into ketosis and use your own fat storages for energy (ie you burn primarily fat).. its the approach used for a ketosis diet..
working out with depleted glycogen storages is apparently horrible, i have a friend who did that diet and he lost a shitload of weight but he barely had the energy to lift anything and do cardio
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EPT
