EPTTL Health and Fitness Initiative 2011 - Page 404
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Zafrumi
Switzerland1272 Posts
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funkie
Venezuela9374 Posts
On July 01 2011 01:20 Ingenol wrote: Where's the "look good naked" option on the poll? :D Believe me, when I was bulking I upped 15kg on my weight, I had a "little belly" and looked big in every part of my body. The first to notice this was my now ex-gf. She said "holy jesus, you look good with a shirt on. You look amazing without". :D? Epic shit is epic. | ||
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dudeman001
United States2412 Posts
On July 01 2011 00:44 Dalguno wrote: I've got a few questions with food (paleo) 1.) How do you make canned tuna taste good without bread? 2.) What do you think about Larabars? 3.) I don't have a lot of paleo food at home (high school student, I don't do the shopping) but we have a lot of almonds and walnuts. What is an acceptable amount of nuts to eat? 4.) Do you supplement with fish oil? 1. What works for me is chopping up celery. This gives it a crunchier texture. (Personally I'm not 100% into paleo, so I also use some Greek yogurt to get the tuna and celery to stick.) That's my only suggestion. 3. I assume your parents are the shoppers, so you can just ask them to start buying different food for you to eat at home like skinless chicken, grass-fed meat and veggies. I don't know what an acceptable amount of nuts to eat is, just don't make them a primary source of energy. Most of your calories should be coming from the meat, a handful of nuts per meal ought to be alright. | ||
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Ingenol
United States1328 Posts
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Malinor
Germany4719 Posts
On June 30 2011 23:30 eshlow wrote: Mass is ALWAYS going to be a function of eating. If you want to gain muscle you MUST eat more (unless you're relatively obese then you can gain muscle and lose fat relatively speaking fairly easily). Can you cite/ do you know a physiological reason why that is (the gain muscle part obviously) or is that "just" observation? I never found any concrete information about this. | ||
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phyre112
United States3090 Posts
On July 01 2011 01:57 Ingenol wrote: Wow Greek yogurt with canned tuna: mind blowing. Definitely going to try that one since I don't feel like making my own mayo. Mind = Blown. I'd never considered this. Right now I usually mix my Greek yogurt with a bit of fruit - usually peaches. I like peaches. As for tuna, I just drain it and pour some lemon juice on. I never have had a problem with texture of things (cottage cheese; health drinks; etc.) so if I can get the taste down I'll eat it just fine. Gotta split and stack wood today for 1-2 hours... Shouldn't be too heavy, more like cardio work so after that I'm going to hit the gym. Two hours after I'm done with the gym I'm going to play basketball for a couple hours at my old highschool. Gotta do some stretching... Gonna be a fun day - I suppose I'll sleep well tonight! On July 01 2011 02:09 Malinor wrote: Can you cite/ do you know a physiological reason why that is (the gain muscle part obviously) or is that "just" observation? I never found any concrete information about this. It makes a lot of sense if you just look at it for a minute. What is fat on the body, other than stored energy? If you've got a significant amount of it laying around, and aren't taking in enough energy through food, your body will use some of that stored energy to run its daily processes, and use the nutrients and energy coming in from food to rebuild the muscle that you've damaged through lifting. When your body burns fat, there is very little difference between that, and just eating more food - only change is where the energy is coming from. Now, when you get lower on the scale of body fat %, this isn't so true as the body is "holding on" to the fat that you do have a bit harder. That's where the traditional Bulking/cutting diet, as well as things like leangains and whatever you subscribe to come in. | ||
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AoN.DimSum
United States2983 Posts
On June 30 2011 16:02 GoTuNk! wrote: Ya that is a kind of program that makes sense, training every day is fine and recomended and the guy obviously know what he is doing. However I mean stuff like: "Over the course of a year, lifters gradually work their way up to 13 training sessions per week – twice a day Monday through Saturday, and once on Sunday. Morning sessions last between 45 and 120 minutes; evening sessions between three and four hours for a total of approximately five hours of lifting per day." "Around six max attempts are made for snatches, while two-three max attempts are made for cleans. Each session is auto-regulated based on what John sees from his lifters. They've been known to stray from the routine and perform up to 50 max attempts on a particular lift such as the snatch before calling it a day." "There's no Such Thing as Overtraining Broz believes that there's no such thing as being overtrained, just undertrained." I'm sure it has worked for some people, but I think it doesn't for most and it might work four a couple of weeks mb, but I don't think anyone is capable of doing 12-16 weeks of something like this. Edit: Added the following. This is the kind of thing I beleive is true for training, at least powerlifting. Core part bolded. "Those of you familiar with Boris Sheiko’s powerlifting workouts will find a lot of similarities. Sheiko is far more “Russian” than the system I’m going to outline, with a much more structured approach to daily and weekly volume. As different as these systems appear, superficially, they have the same goal — to manipulate intensity and volume between harder and lighter workouts, and across heavier and lighter weeks. The “Russian-ness” of the Sheiko system means a rigid structure. Percentages are planned in advance, as are exercises and working sets for the following month. While this strategy unquestionably works, I prefer a more flexible approach. While the end-goal is the same, the Bulgarian system manipulates intensity and volume using a fluid, self-adjusted system that doesn’t require a previous max or confine you to pre-planned numbers." The weightlifting is different than powerlifting. Weightlifting has much more technique and usually technique is the limit to the lifts. That is why you can attempt so many max attempts since it doesnt put a limit on strength like powerlifting. I have attempted 10 max attempts before and still felt fine. Russian system is a great system too. The system my coach sets for me is based on percentages. BUT if I feel great, I will go heavier. Percentages are great for some cases but shouldnt be strictly followed. Mostly it is based on how the lifter is feeling. For example, this Monday I went heavy and this was a deload week LOL | ||
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Catch
United States616 Posts
--- Chin ups BW + 30 lb x 5-5-4 Pull downs 110 x 10-10-10 Seated OH press 80 lbs x 5-5-5 Lateral Raises (DBs) 25 lbs x 8-8-8 CGBP 120 x 5-5-5 Skullcrushers 45 lbs x 10-10-10 ---- Well damn, I messed this up a little bit. Mixed up the end with the end of friday's workout, so instead of standing calves and ab work, I did tricep work. I'll just switch it around tomorrow. I should probably pay more attention lol Anyways, everything went really well today. Next time I'll get all the chin ups, move the weight up in everything but lateral raises where I'll increase reps. But really, I am dying without the right nutrition. The only person who can shop in this house is my mom - everybody else just gets a bunch of garbage. Guess who didn't go for the groceries last time? But I should get it back on track soon. I'm going to a bunch of concerts over the next few days. Kenny Chesney here in cincy, then going to see him again in pittsburg (we know the people on the tour bus, that's the only reason) Friday, Zac Brown Band and I think Jason Aldean on Saturday... Plan on trying to cook some chicken before I leave (if I get any) lol ---- As for the Russian system debate. I feel like you would have to have low selection of exercises (I.E - 2, maybe 3) for it to work? Such a low volume (relatively speaking) for such a high intensity? Hm, I kinda wanna give it a go :D lol | ||
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AoN.DimSum
United States2983 Posts
I should buy some books on the russian system, they sound really interesting. Oh nice found a link: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/637/Understanding_Russian_Weightlifting_Methods.aspx | ||
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Catch
United States616 Posts
For example, you may only do two or three different lifts in a given day (Whatever those may be; I'm not too familiar with how stressful each Olympic lift is on the body) but you may be doing upwards to 15 or 20 heavy singles for each one. Just wondering, I could see it be very draining to do it BBing style and have 6-7 exercises where you go for maxes in each one. | ||
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AoN.DimSum
United States2983 Posts
On July 01 2011 03:13 Catch wrote: Really? I mean, your exercise selection should be limited if your going after these "maxes" every day? For example, you may only do two or three different lifts in a given day (Whatever those may be; I'm not too familiar with how stressful each Olympic lift is on the body) but you may be doing upwards to 15 or 20 heavy singles for each one. Just wondering, I could see it be very draining to do it BBing style and have 6-7 exercises where you go for maxes in each one. russian system is not maxing out everyday. Russians use periodization and percentages with a lot of accessory work. oh wait I think you mean the bulgarian system, i dont think it can be converted to bodybuilding lol. | ||
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Malinor
Germany4719 Posts
Can you cite/ do you know a physiological reason why that is (the gain muscle part obviously) or is that "just" observation? I never found any concrete information about this. On July 01 2011 02:25 phyre112 wrote: It makes a lot of sense if you just look at it for a minute. What is fat on the body, other than stored energy? If you've got a significant amount of it laying around, and aren't taking in enough energy through food, your body will use some of that stored energy to run its daily processes, and use the nutrients and energy coming in from food to rebuild the muscle that you've damaged through lifting. When your body burns fat, there is very little difference between that, and just eating more food - only change is where the energy is coming from. Now, when you get lower on the scale of body fat %, this isn't so true as the body is "holding on" to the fat that you do have a bit harder. That's where the traditional Bulking/cutting diet, as well as things like leangains and whatever you subscribe to come in. Yeah, that is (more or less) what I come up with as well when I think about it. But it doesn't necessarily mean that you can prove that scientifically. It assumes that the body knows how high its fat reserveres are and therefore knows he can use most of the nutritients he gets through eating to build muscle. And I just don't know if it really happens that way, a lot of things make sense on first sight, but don't work in that specific way. For example, another explanation I came up with is that the lean body mass and therefore lean muscle mass of a obese person is already at a very high level. So when you add heavy lifting to the equation, the body simply keeps the muscle mass he already has and just burns all the fat... basically the effect you try to mimic with a very high protein diet and eating just below maintenance when you are not obese and want to keep as much muscle mass as possible. | ||
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Snuggles
United States1865 Posts
After consulting with some TL members in that "Lose weight my way" thread I changed up my diet from a stupid 900 calorie diet of lettuce yogurt and chicken to a normal 1500~ calorie diet with 2 protein shakes, salad, chicken, and any snacks to keep me full and not hungry. Recently a lot of my friends and family have noticed that I have been using those whey protein shakes and keep warning me over and over that I need to exercise (which I do) otherwise I'll get really fat. What I'm confused about is the fact that I'm eating less calories then my BMR calculator says I should eat but with much more protein than I would usually eat. I would think that an excess of calories alone would make me fat but I don't know exactly how protein will affect me. So should I be that wary of my protein use? I honestly feel like people have some innate negative views towards protein shakes and whatnot, but I seriously do not believe my old "normal" diet of rice fish and oily meats was more healthy than what I am doing now =_=. My other question has to do with exercising. I am not a fitness enthusiast like some of you are so I don't have all the equipment in the world to play around with. I do have a pair of dumbbells though. I also don't have much time to dedicate to just going to the gym so I try to spread my exercise through out the day. Here's what I do: 8:00 wake up, eat 50 push ups 2 sets of lifting my dumbbells 10 reps each 10:00 eat again 25 more push ups another set of lifting 6:00 get home do another 50 push ups 2 sets of lifting 10 reps each I've been doing this every single day Now I used to run right after that for half an hour to try to exhaust my body, but after reading a bit people are saying something about just doing HIIT? or HIT? something like that I don't understand all that lingo, but they said I should just do strength training and forget about cardio which I find hard to believe. Is that enough exercise to keep me in shape and lose weight or is it too wimpy to accomplish anything? Or should I eat a little less calories to allow a light exercise routine like this to have any affect on my body? | ||
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AoN.DimSum
United States2983 Posts
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funkie
Venezuela9374 Posts
People, seriously, read the damn OP, I've been posting here for like the entire year, and I read the OP almost daily. | ||
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Malinor
Germany4719 Posts
On July 01 2011 04:36 Snuggles wrote: Here's what I do: 8:00 wake up, eat 50 push ups 2 sets of lifting my dumbbells 10 reps each 10:00 eat again 25 more push ups another set of lifting 6:00 get home do another 50 push ups 2 sets of lifting 10 reps each I've been doing this every single day Now I used to run right after that for half an hour to try to exhaust my body, but after reading a bit people are saying something about just doing HIIT? or HIT? something like that I don't understand all that lingo, but they said I should just do strength training and forget about cardio which I find hard to believe. Is that enough exercise to keep me in shape and lose weight or is it too wimpy to accomplish anything? Or should I eat a little less calories to allow a light exercise routine like this to have any affect on my body? Yeah read the OP, but to get you started: Your routine does nothing besides getting you better at doing push-ups. Works some muscles, but don't gives you much strength and won't build any significant muscle at all. I don't know what kind of lifting you are doing with your 2 dumbbells, but in my head I picture you having two 5lb dumbbells doing biceps curls or overhead presses with them. Even if it is 20lb dumbbells or whatever, this is not a way to train your body, it's 1/4 inch of additional biceps/triceps after 2 weeks, and burning 5 calories a day more, the next 500weeks nothing changes anymore, even if you do 500 reps. HIIT means "high intensity intervall training" and means you go for several all-out intervalls in a row with short rests in between: for example 30sec sprint, 1min slow jogging, repeat 5 times, plus 5 minute warm-up and cool-down. All-out means going as fast as you possibly can, nothing less. Studys say it is great for weight loss and superior to cardio. If you are really overweight (obese), normal cardio will yield great fat-loss results for quite some time, but its effectiveness decreases extremely when you get closer to a normal bodyweight. The translation fir HIT is "useless", so don't worry about that. | ||
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dudeman001
United States2412 Posts
On July 01 2011 04:36 Snuggles wrote: + Show Spoiler + I have a few questions. I'm trying to lose just a few pounds (10lbs) and retain some muscle along the way, a very modest goal don't you think? After consulting with some TL members in that "Lose weight my way" thread I changed up my diet from a stupid 900 calorie diet of lettuce yogurt and chicken to a normal 1500~ calorie diet with 2 protein shakes, salad, chicken, and any snacks to keep me full and not hungry. Recently a lot of my friends and family have noticed that I have been using those whey protein shakes and keep warning me over and over that I need to exercise (which I do) otherwise I'll get really fat. What I'm confused about is the fact that I'm eating less calories then my BMR calculator says I should eat but with much more protein than I would usually eat. I would think that an excess of calories alone would make me fat but I don't know exactly how protein will affect me. So should I be that wary of my protein use? I honestly feel like people have some innate negative views towards protein shakes and whatnot, but I seriously do not believe my old "normal" diet of rice fish and oily meats was more healthy than what I am doing now =_=. My other question has to do with exercising. I am not a fitness enthusiast like some of you are so I don't have all the equipment in the world to play around with. I do have a pair of dumbbells though. I also don't have much time to dedicate to just going to the gym so I try to spread my exercise through out the day. Here's what I do: 8:00 wake up, eat 50 push ups 2 sets of lifting my dumbbells 10 reps each 10:00 eat again 25 more push ups another set of lifting 6:00 get home do another 50 push ups 2 sets of lifting 10 reps each I've been doing this every single day Now I used to run right after that for half an hour to try to exhaust my body, but after reading a bit people are saying something about just doing HIIT? or HIT? something like that I don't understand all that lingo, but they said I should just do strength training and forget about cardio which I find hard to believe. Is that enough exercise to keep me in shape and lose weight or is it too wimpy to accomplish anything? Or should I eat a little less calories to allow a light exercise routine like this to have any affect on my body? In addition to Dimsum's advice, please don't read the other losing weight thread lol. It's a very extreme situation that will lose you weight for sure, but sacrifices a lot of good health to get it. Losing weight boils down to this: expending more calories than you're consuming. Simple. However, this doesn't mean eat whatever you want as long as you burn more. The quality of your food matters in terms of getting good nutrition to your cells so they work optimally. Meat, veggies (and a little fruit doesn't hurt) are all you need, just keep some self control on how much you're eating. HIIT: This means have very short, high-intensity workouts instead of short-of nonchalant workouts. When you lift weights, you lift heavy to really work the muscle, not light. When you run, you do sprint bursts followed by rest instead of long cardio. Cardio is still incredibly useful in helping your heart and it has it's place in good health, but in terms of losing fat, high-intensity workout work better. It's because Low intensity (i.e. jogging cardio) burns more calories during the actual workout, while high intensity (sprinting/walking intervals) force your body to burn more energy after the workout during rest, overall making your body burn more energy. http://en.wikipedia.org/wiki/High-intensity_interval_training You can do HIIT with running, lifting, any kind of working out tbh. It's all in how hard you push yourself. HIIT sounds like it'll work really well for you since you say you don't have a lot of time or time to hit the gym. You can push your body to its limit a lot faster than cardio and still get a lot of benefit from it. HIIT sprinting is now my favorite kind of exercise, just keep pushing yourself if you decide to do it because you can get very tempted to stop early.  So tl;dr: Don't starve yourself, just eat healthy. High intensity workouts burn more effectivelythan endurance workouts. Good luck! | ||
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eshlow
United States5210 Posts
On July 01 2011 00:44 Dalguno wrote: I've got a few questions with food (paleo) 1.) How do you make canned tuna taste good without bread? 2.) What do you think about Larabars? 3.) I don't have a lot of paleo food at home (high school student, I don't do the shopping) but we have a lot of almonds and walnuts. What is an acceptable amount of nuts to eat? 4.) Do you supplement with fish oil? 1. Shrug I just eat it straight from the can without anything... but that's just me. 2. Generally speaking (without having looked at the nutrition facts) bars of any type aren't really good. These in particular look better than the normal stuff you would see though. 3. A handful is ok. Ask your mom or whoever to buy fruit 4. Yes, especially if you don't have a good source of grassfed meat it may be a decent idea to supplement fish oil. It's by no means required or super important... but it does help especially if you're looking to lose weight. On July 01 2011 04:11 Malinor wrote: Yeah, that is (more or less) what I come up with as well when I think about it. But it doesn't necessarily mean that you can prove that scientifically. It assumes that the body knows how high its fat reserveres are and therefore knows he can use most of the nutritients he gets through eating to build muscle. And I just don't know if it really happens that way, a lot of things make sense on first sight, but don't work in that specific way. For example, another explanation I came up with is that the lean body mass and therefore lean muscle mass of a obese person is already at a very high level. So when you add heavy lifting to the equation, the body simply keeps the muscle mass he already has and just burns all the fat... basically the effect you try to mimic with a very high protein diet and eating just below maintenance when you are not obese and want to keep as much muscle mass as possible. If you calorically restrict or eat maintenance with training stress put on the body of people who are obese they will gain muscle and lose fat. It's likely due to many factors. Increases in testosterone, GH, cortisol, catecholamines, etc. help to mobilize fat stores. GH in particular since that is involved with greatest spikes during the night and night when the body is healing and repartitioning nutrients the most. Also, activation of hormone sensitive lipase by some of the above hormones and exercise is a big factor as well (as that specific enzyme breaks up fatty acids to release triglycerides into the blood stream for energy). Local factors of inflammation signal the body for energy needs and growth of muscle to adapt to stress. If you aren't getting it for diet, the body does start pulling it from fat stores with the aid of the above hormones that help repartition nutrients. It's very similar to what happens when you get sick and you don't eat a lot. The body is fighting infection with inflammation just like it does to help heal the body when muscles are torn up from working out. Your body starts dipping into fat and muscle stores for energy. The only difference is that since the muscles have the stimulus the body doesn't want to canabalize them for energy as much as the adipose tissue. I'm sure i could find stuff if i poke around but I'm trying not to do so much research because I need to get stuff done haha | ||
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JeeJee
Canada5652 Posts
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Snuggles
United States1865 Posts
Annnnnd I friggin knew it, I've been doing this all wrong jesus christ. I've been doing that routine everyday (for months) and I knew something had to be wrong when I didn't seem to get any stronger at all at some point. What a waste of time... So from what I'm reading what I've been wanting to do all this time but not understanding it is the bodyweight exercises in the OP. So from what you guys have said doing just push ups and bicep curls will not get me muscle? If I add those planches, levers, straddles, and whatnot to my routine would that be a proper workout for decent muscle gain? Or do I have no choice and must buy a barbell to see any results? I am doing 35 and 40 lb bicep curls, big improvement from the tiny 10lb ones I did when I started but is that also the wrong way to gain bicep muscle mass? Thanks for explaining the HIIT thing out thoroughly. I was very confused on what it was exactly. I though it was just some crazy lifting routine that would have you on the verge of snapping your arms in half but if I can do it with sprinting then that is going to be awesome. Back when I was just in the right shape in High school my tennis team would have us do these sprints over and over until I literally had trouble walking. But it was so worth it because it really made me feel good about fully working myself out like that. | ||
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