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On February 10 2015 14:16 decafchicken wrote:Any of you more diet-savvy people have any thoughts on this? One of my clients had her metabolism tested (i didn't even know you could do this) and had this question: Show nested quote +What would my fitness friends say about a RMA that shows my body burning 87% carbs/13% fat as opposed to the 'optimum' 80% fat/20% carbs? A problem? Not a problem? Indicative of anything performance or recovery wise?
Not too too familiar with this, but it's probably a result of eating high insulinogenic loads at breakfast, and then eating multiple meals/snacks throughout the day that keep the insulin fluctuating wildly, so the body never has to depend very heavily on lipolysis. Assuming this is a male, I would say he should try intermittent fasting for awhile. It will probably be very hard for the first week or two because his body is so used to burning carbs that he will feel very hungry, but if he can get his body to adapt to burning fat for a while I would expect to see a number of benefits: 1) increased GH release during the morning and during exercise 2) increased lipolysis leading to more fat loss and less muscle loss when eating at caloric deficit 3) higher energy levels.
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On February 10 2015 14:16 decafchicken wrote:Any of you more diet-savvy people have any thoughts on this? One of my clients had her metabolism tested (i didn't even know you could do this) and had this question: Show nested quote +What would my fitness friends say about a RMA that shows my body burning 87% carbs/13% fat as opposed to the 'optimum' 80% fat/20% carbs? A problem? Not a problem? Indicative of anything performance or recovery wise?
This would indicate to me that one isn't getting enough healthy fats in their diet, as part of what makes healthy fats healthy is their positive effect on fat metabolism. It could also indicate a diet that is simply too carb heavy or a genetic predisposition towards carb heavy metabolism. Hard to say.
Edit: it could also be meal timing, but I'd point to that as a last resort.
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@igne - Its a women as indicated in my post :p Thanks for the info on benefits of increase fat burning.
I'm going to ask her for a better picture of what her diet looks like, all i know right now is its around 2000 cal 35/35/30% fat/protein/carbs.
Update with more info:
Pre workout (~9am)
-Protein Shake
Post workout
-1/2c choc milk
-1c lite almond milk
-2 scoops protein powder
-1 banana
-2 tbsp of pb
-1 c spinach
Lunch ~12-2pm
Usually eat out: Salad with chicken, no dressing
Snack ~4pm
B up bar or almonds or hard boiled eggs
Dinner ~8-9pm
Ground beef
Tortilla
Lettuce
Hot sauce
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I think women don't do as well on intermittent fasting and also have a tendency to eat carb heavy / shitty breakfasts followed up with merely average meals throughout the day.
I second farva's idea of replacing carbs in her diet with healthy fats. An avocado and egg breakfast can do a lot for a person. Her diet seems pretty good though.
Another option is to include some heavy cream in the breakfast whey shake. My girlfriend is partial to a coffee/heavy cream/whey shake breakfast.
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On February 11 2015 07:50 IgnE wrote:
I think women don't do as well on intermittent fasting and also have a tendency to eat carb heavy / shitty breakfasts followed up with merely average meals throughout the day.
I second farva's idea of replacing carbs in her diet with healthy fats. An avocado and egg breakfast can do a lot for a person. Her diet seems pretty good though.
Another option is to include some heavy cream in the breakfast whey shake. My girlfriend is partial to a coffee/heavy cream/whey shake breakfast.
Most people have emotional attachment to food, and woman have 10x that :p
I find that introducing dietary changes gradually to their current diet is the best option pretty much always
Today:
3FS+3BS (3 sec pause at bottom) 100 110 120 125 130 135(PR)
3BS (3 sec pause) 130 140 150 155 160 (PR)
OHP 50 52.5 55 57.5x8
Dips BW x10 10kg x10 15kg x10 15kg x15 (I'm fairly new to dips, I know lu xiaojun does them with 75kg but how about regular strong people?)
Ty
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She's pretty dedicated to her training, I'll talk to her about adding in some healthy fats.
Gotunk you should be doing dips with like 40kg+ wtf. When my shoulder isn't being a bitch I add ~20kg and your upper body is way stronger than mine.
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Zurich15353 Posts
Dips are awesome, I am closing in on BW+50kg. But also having all kinds of shoulder issues still 
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On February 11 2015 15:41 zatic wrote:Dips are awesome, I am closing in on BW+50kg. But also having all kinds of shoulder issues still
Make sure you are working on mobility and do a lot of stretching! Also make sure your technique is correct. Dips are indeed pretty good 
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I also have some shoulder issues as well but hope to be back in action in a few weeks. My training goals from now to end of june are to get my snatch PR to 105kg (currently 97.5) and my clean and jerk to 130kg and fix some technical problems I'm having with clean. (current c/j 120)
Also hoping to front squat 170kg at the end of june but this is not as important as my 2 previous goals.
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On February 11 2015 13:37 decafchicken wrote:
She's pretty dedicated to her training, I'll talk to her about adding in some healthy fats.
Gotunk you should be doing dips with like 40kg+ wtf. When my shoulder isn't being a bitch I add ~20kg and your upper body is way stronger than mine.
I'm easing into it, don' want to have shoulder pain or other issues.
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It's been a long time coming (close to two years of Craigslist and Black Friday scouring), but I feel like my home gym is finally in good place and I wanted to share some pics.
Caveat: It's nothing fancy or anything. It's all mismatched stuff sitting in my rental condo's garage, so I'm not able to customize walls or insulation. The woodwork is all custom/cheaply built, but I'm pretty happy with it generally! I can finally accomplish whatever I want in the home setting (except for Oly lifts... damn the low ceiling).
Pics: + Show Spoiler +
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I like the setup with the erg. Pretty cool set up. I wish that I had more room in my house (or a garage), cause I'd love to have a legit home gym like that...
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I can't wait to have my weightlifting gym (cleverly disguised as a crossfit gym) I'll kinda now for certain this week
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What is that abomination doing in the gym on the right hand side?
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The rower or the zerg stream? Zerg hater are we? 
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On February 12 2015 12:06 Kronen wrote:The rower or the zerg stream? Zerg hater are we?
Guessing he's just talking about sc2 in general.
Ergs r neat and I couldnt even tell that was a zerg stream.
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Can't have monitors in the gym. If you aren't focusing on the weights you aren't going hard enough.
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On February 12 2015 13:47 IgnE wrote:
Can't have monitors in the gym. If you aren't focusing on the weights you aren't going hard enough.
I imagine he would use it on the rowing machine or in between sets not in the middle of a heavy squat set.
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Hey guys I have a newbie question. I've been trying to get back into the swing of things for a few months now and I find that my body still takes quite long (~3 days) to recover from soreness after training. That doesn't seem right.
I'm not doing anything crazy - some body weight exercises and your standard free weight exercises for major muscle groups. I'm taking 2 scoops of protein after a workout. Is that insufficient or am I doing something else wrong?
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Zurich15353 Posts
Could be a lot of things. How many sessions per week? Are you exercising regularly? What free weight exercises? Are you getting enough sleep? What does you calorie intake look like? Weight/height? Do you warm up properly?
Have you tried stretching and/or foam rolling?
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EPT![[image loading]](http://i.imgur.com/F55XlbF.jpg)
![[image loading]](http://i.imgur.com/w2nhJvG.jpg)
