On March 09 2013 02:23 Tadatomo wrote: Lol, being too thin is unhealthy? American powerlifters talking, hahaha. Twisted sense of what is healthy. Every so often you see some comment come up where an American, mostly female, runner asks a question about what is 'too thin' because her overweight SAD-diet family members are worried about her health.
Those 5000 kcal snacks probably do more harm to his health than being as thin as he would be if he didn't ate them.
Obviously being either too thin or too big is unhealthy... What the definition of those are I have no idea, but I doubt any of the runners in question are very unhealthy.
On March 09 2013 01:40 decafchicken wrote: I don't agree on the necessity of mixing up routines at all. I've been doing probably 90% of my workouts as heavy singles of squats snatches and clean&jerks for over two years and it's been working out great.
I'm not sure about strength, but in terms of increasing muscle hypertrophy, ALL bodybuilders mix up their routines so their muscles have a hard time adapting. Famous programs like P90x also do this. I'm not saying I want to be a bodybuilder or anything, but I do want to continue to increase muscle mass, and mixing up routines is vital in that regard.
My bad for assuming everyone's interest is in their physique rather than strength, but the title of this topic does relate to aesthetics ^^
On March 09 2013 06:23 Tadatomo wrote: Too thin can't be unhealthy unless you are starving yourself.
Skip to 2:00
In Western societies, and especially the UK and USA, people think being skinny is unhealthy. This guy barely eats much at all. Numerous studies have shown that people who eat less live longer. I wish this wasn't true - as I am aiming to grow in size over the next few years - but I can't deny it.
So going back to the topic... Suggesting that a significant reduction in calories over a period of a few months is unhealthy, might be completely untrue. Furthermore, if most of the muscle mass is maintained, then it cannot be considered even close to some form of starvation.
The way I see it, it's not about how much you can lift but more about the "beach body". In my opinion, if can look good at the beach I will be fine, no one will ask me how much I can bench anyways. I think the easiest way to build the "beach body" is to do cardio, however (sorry OP). I find that if I swim, and run for about two hours about four times a week then I can eat as much as I want, including junk food, whenever I want. Even riding your bike to work in the morning helps a lot. The only problem with this is that it is time consuming and I know many people do not have time for this regimen. But if you do as many push-ups and pull-ups as you can every morning you will be "ripped out of your mind" in a few weeks while spending less time working out.
On March 09 2013 01:40 decafchicken wrote: I don't agree on the necessity of mixing up routines at all. I've been doing probably 90% of my workouts as heavy singles of squats snatches and clean&jerks for over two years and it's been working out great.
I'm not sure about strength, but in terms of increasing muscle hypertrophy, ALL bodybuilders mix up their routines so their muscles have a hard time adapting. Famous programs like P90x also do this. I'm not saying I want to be a bodybuilder or anything, but I do want to continue to increase muscle mass, and mixing up routines is vital in that regard.
My bad for assuming everyone's interest is in their physique rather than strength, but the title of this topic does relate to aesthetics ^^
Look up 5x5. You don't change ruitine you add weight to your main lifts each week, and you definitely grow in size and strength.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Wheat crackers are so much better than fruit, especially when combined with other foods that reduce the inslun peak (fats and proteins).
Your advice is 'Ok" but way too simplistic to get any good results. He has to calculate all of his macro nutriënt intakes, not just proteins. You're also much better off eating ON maintenance and creating a shortage through cardio, that way you are more 'insured' to lose as little muscle mass as possible while optimizing fat loss.
The main thing he wants is not weight loss, it's fat loss. In a cutting diet(which generally consists of low carbs), fats are just as important, if not more, than proteins.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Wheat crackers are so much better than fruit, especially when combined with other foods that reduce the inslun peak (fats and proteins).
Your advice is 'Ok" but way too simplistic to get any good results. He has to calculate all of his macro nutriënt intakes, not just proteins. You're also much better off eating ON maintenance and creating a shortage through cardio, that way you are more 'insured' to lose as little muscle mass as possible while optimizing fat loss.
The main thing he wants is not weight loss, it's fat loss. In a cutting diet(which generally consists of low carbs), fats are just as important, if not more, than proteins.
If you've been around this forum for any length of time at all, you'll know that eshlow advocates a paleo diet. If you get into the argument about grains with him, you are going to get study bombed and you are going to lose.
The advice is simplistic because cutting is simple. Eat less than you burn, get your protein, keep lifting heavy, sleep enough to recover. Both not sleeping and "creating your shortage through cardio" put your body at a disadvantageous hormone composition to maintain your muscle mass. If you're going to do cardio, do short, intense cardio (sprints, hill sprints, sled work, tire work, sledgehammer work, etc.) but the only thing that cardio really does well is increase your cardiovascular capacity, not cut weight.
Fats are always important in any diet. No one said anything about not getting in your fats.
lololol fruits and insanely high blood sugar spike. Keep the broscience coming. Better eat those bacon&eggs. No bread or fruit: it's bad. That's why those crazy people that only eat fruit are all so fat, right?
Paleo is pseusoscience. He is gonna pseudosciencebomb you, then get you banned because he PMs a mod. Also, mods ban people that cause trouble. When you cause trouble inside the church of eshrow they aren't going to ban eshrow.
Oh and lol at cardio burning muscle. Another nice myth made up by bodybuilders who didn't like cardio. If anything cardio increases blood flow, including blood flow to muscle, and helps with recovery. And recovery is why you lift. For muscle gain, forget diet and focus on recovery. Who goes to bed at 20:00?
Fats are so calorie-dense it's really really really hard to limit your calorie intake by fat.
If you only count protein while eating a reasonably good diet, ie not too much processed fast food bullcrap, your other macronutrients will take care of themselves.
On March 04 2013 08:58 sc4k wrote: that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
input german accent:"Why would you cut, you're tiny!"
On March 18 2013 22:57 Tadatomo wrote: lololol fruits and insanely high blood sugar spike. Keep the broscience coming. Better eat those bacon&eggs. No bread or fruit: it's bad. That's why those crazy people that only eat fruit are all so fat, right?
Paleo is pseusoscience. He is gonna pseudosciencebomb you, then get you banned because he PMs a mod. Also, mods ban people that cause trouble. When you cause trouble inside the church of eshrow they aren't going to ban eshrow.
Oh and lol at cardio burning muscle. Another nice myth made up by bodybuilders who didn't like cardio. If anything cardio increases blood flow, including blood flow to muscle, and helps with recovery. And recovery is why you lift. For muscle gain, forget diet and focus on recovery. Who goes to bed at 20:00?
Fats are so calorie-dense it's really really really hard to limit your calorie intake by fat.
I leaned out by eating a lot of bacon :D
Funny how people call paleo pseudoscience but fail to back it up with any info.
Not trying to convince. You can lose weight on any diet as long as you diet. But people that binge on fruit seem fatter to you than people who binge on meat and processed foods with high dairy?
Not saying this is evidence. Just pointing this out for irony's sake. The guy who thinks fruit makes you fat because it spikes blood sugar is probably overweight himself.
Sugar metabolism is something that is well understood and by starting a debate on that one already suggests the wrong thing.
All fad diets are based on psuedoscience. Paleo is no different. The premise alone is already hilarious. Then it gets wrong what paleolithic people eat on top of that. People are just willing to pay you for telling them their bad habits are good for them.
Then take a person who does happen to have a case of gluten intolerance or wheat allergy that does happen to be a bit naive, or maybe a tad Aspergic, and thus someone who doesn't understand how normal people think or diet and how people that make up fad diets try to exploit it, and thus takes this whole paleo stuff literally and actually does try to eat fruits and vegetables and we have what we have on TL fitness.
On March 04 2013 09:01 eshlow wrote: 1. Lift heavy weights. 2. Eat 200-500 kcals below maintanance 3. 1 g/lbs protein 4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
Fruit contains lots of fructose (and dextrose) which are sugars that generate an absurdly high insulin peak, much higher than for example sucrose or lactose. If you want to lose fat, you should go for carbs that don't generate such high peaks (rice, potatoes, bread, pasta). Because as we all know, insulin peaks is thé main transport unit to get that fat into the fat cells.
Why does that even matter? So your insulin peaks and you make some fat, how does that change how many calories you're burning?
After the insulin peak the blood sugar will drop and glucagon will be released, turning fat stores into blood sugar. How does eating a particular sugar mean that your body then just burns fewer calories?
I'm no expert, I genuinely want to know why it's not just Calories In < Calories Out.
There are tons of different diets that work for cutting. Some can be more effective than others, but that might be difficult to prove.
The main aspect that they all have in common is a reduction in calories. Just search for information about cutting and you'll find out how to calculate your maintenance level of calories. Then there are recommendations on how much below your maintenance you should consume. So really, you don't have to change what you eat if you don't want to, as long as you change the amount.
Furthermore, the general consensus on protein - whether cutting or not - is that you should consume around 1g per lb of body weight. (I personally think this is more than necessary, and a way to sell more protein powder, but I don't expect anyone to agree with me.. as people online tend to have their fixed opinions based on information they obtained from the internet.)
Cardio is a way to help with cutting, but is by no means necessary.
Reasons for doing cardio: Strengthen heart, increase blood circulation, conditioning, speed up fat loss, etc. Some of the benefits from cardio may also transfer over to weight lifting (I have not researched this enough to know the extent of the benefits).
Reasons for not doing cardio: Appetite increases, boring and time consuming (my excuse), and the pump in your arms from lifting is gone by the time you are done with cardio, so you walk out feeling small (jk).
You won't lose muscle mass from cardio if you eat right and don't run marathons as your routine workout.
On March 04 2013 08:58 sc4k wrote: that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
input german accent:"Why would you cut, you're tiny!"
IKR I just want to bulk up to 120kg i personally dont give a shit if I never see my abs again.
But my bro and gf were giving me stick lol . I thought I should maybe cut down 6kgs of fat or something.
In terms of the debate, last time I dieted I found switching my carbs source to mostly fruit/ veg with some potato from spaghetti/ rice/ pasta gave me loads of energy, a good mood and helped me drop body fat. On the negative side it cost more and I got weaker but that's probably just the calorie deficit.
EPT![[image loading]](http://1.bp.blogspot.com/_Z78DQIwtO0w/TUz7YgcbQ_I/AAAAAAAAAFA/VBoCYfdZ-xo/s1600/6.1b_NEW.jpg)
http://1.bp.blogspot.com/_Z78DQIwtO0w/TUz7YgcbQ_I/AAAAAAAAAFA/VBoCYfdZ-xo/s1600/6.1b_NEW.jpg
. I thought I should maybe cut down 6kgs of fat or something.
