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On November 12 2009 20:38 jfazz wrote:
So how is everyone going? Well I hope.
Looking forward to going to the gym tomorrow - and to finishing up this cutting period in just 17 days! My upper four abs are starting to become quite visible, so hopefully by photo time ill have some clear to show. Fingers crossed!
A couple of questions for the experts (so, everyone compared to me):
a) so long as I keep my carbs down, is a moderately high fat intake awful (I have been eating cheese now and then for example, some protein bars are fairly fatty as well, but low carb).
b) when I come off the cutting phase, how slowly should I reinvolve carbs into my diet, and to what upper limit? I have read 90-100 should be a good benchmark - but I try to avoid general approaches when possible and go with something more definite.
c) is there a definite limit on how much protein one can digest in a set period of time - say per hour? I have been trying to research the topic, but different sources give different answers - I have read amounts as low as 30g/hour and answers such as 'no limit whatsoever'.
d) if I am doing cardio and a gym session in the same day, I have of late been doing the gym session in the morning (with a prior caffeine hit, courtesy of energies advice...and it works great!) and the cardio sometime later that day, usually in the evening. I find those cardio sessions to be fine, but on the days when it is just cardio, I go for it in the morning, and its incredibly difficult - is this because I am running on ketones? Its just really really hard to move - and its not reallyfatigue, I feel different.
thanks guys!
A. Yep, keep the carbs down and stay in slight caloric deficit
B. Uhhh, slowly is good. Nothing wrong with staying low carbs for extended periods of time if it makes you feel and perform better though. Just keep the cals isocaloric
C. 30g/meal or snack is good.
D. Whatever works... your body is probably not used to working out in the morning yet. Doubtful it's carbohydrate limited unless you are <20-30g carbs per day.
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C. 30g is correct-ish but that is a guesstimate since different people function differently.
That number also is for whey protein, protein that digests slower- mainly animal-source protein will have numbers a lot lower.
D. I dunno what ur morning means but it is generally advised to not hit the gym till until 2 hours after you wake up- simply because your hormone production takes about that much to fully restore its functionality after sleep.
Coincidentally thats just about as much time as it takes to digest a hearty breakfast, which i find very handy.
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One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this?
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On November 13 2009 05:33 mnm wrote:
One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Abs are basically made in the kitchen as they say.
It's like 90% about diet, because we all have abdominal muscles but many of us have belly fat as well and the trick is to get rid of fat. Also you can't get rid of belly fat specifically although I've seen some recent reports about running burning more fat from the stomach area. Toning is all about having the right diet in combination with strength training and cardio. Easy advice would be to eat lesser carbs and more protein, ie. less pasta/rice/potatoes and more fish/meat/chicken
On November 13 2009 05:33 mnm wrote:
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this?
Um, good question. I'm not sure to be honest but basically any cardio that you do will of course increase your lung capacity, provided that you up the ante a little bit each time.
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hey guys, thanks for the helpful replies.
I have been getting up around 7-7:30am and hitting the gym soon after. I will wait a little longer now and see if that makes a difference. I will also eat something more hearty prior to working out (eggs or fish I guess - 30g of protein).
Just regarding dinner - If I ingest more than 30g of carb (I have done up around 80g before in a sitting), the remainder is thus completely wasted? I know you guys have answered this, I guess I am a little shocked and just wanted to confirm. Sorry.
Eshlow - I have been running at <20g of carb/day - I play to do so until the end of November (its a goal I have set to shed as much fat as possible) - so that would impact on my overall energy levels to some extent as well? It just seems like it has made such a difference - prior to the dietary change a 30m run was nothing (I wouldn't really even break a sweat) and now I am slower and exhausted - this wouldn't be doing any long term damage to me?
Speak soon guys, ill head to the gym after some eggs. Yum.
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jfazz, I switched back to carbs again after trying without for the reason you mentioned; I can't run for shit. Also I got tired easily just lifting weights, so it's not really for me. I got really tired and felt a huge loss of energy in general too.
Low carb/no carb I think is more for people trying to loose alot of weight or get in shape and fix those last pounds. I can't see myself eating like that for a longer period of time though. And what about the brain? It needs carbs to function well does it not?
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as far as i know carb intake helps protein digestion.
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On November 13 2009 05:33 mnm wrote:
One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this?
Edited after some research:
The first thing that happens is your respiratory rate and heart rates speed up.
There is a drop in VO2 max of 2% for every 300 m elevation above 1500 m even after allowing for full acclimatization.
There is some more recent evidence to suggest that a "train-low, sleep high" approach may confer some advantages. In this scenario, training is carried out at low altitude -- to push anaerobic threshold, and VO2 max --but sleeping is done at high altitude so that the hypoxic stress increases red cell mass.
Eventually work your way up to doing one of these exercises 3-5 days a week for 30min to an hour at 70-85% of your maximum heart rate.
While doing this aerobic type of exercise you can throw in one minute intervals of higher intensity in order to push your limits.
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Name:Shaq
Height:.7.1
Current Weight:365LBS
Goal Weight:364LBS
Starting Date:Nov/12
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8751 Posts
Since the weather is bad I ran on a treadmill for once and got to measure my speed. Went a little harder just for fun and ended up cranking out 10 miles in just under 60 mins. Started out at 6:30/mile then was dipping below 6. Sub 5:30 started makin me beathe hard so I just chilled at 5:30 for a bit then finished out at 6. I've got noooo speed now. Really be helpful to lose ~10 pounds or so if I want to be fast again but dieting is slow going. My old goal was just to be able to run 50 miles/week at 7mins/mile and I'm beyond that now.
I think I'm gonna train for this race:
http://www.krispykremechallenge.com/
Cuz it looks fun as hell. Run 2 miles, eat 12 KK's, run 2 miles. The results from last year were not fast at all, even considering a bit of hills and cold weather. As for the donuts, I think if, for the week before the race, I cut out all snacking and eat 3 huge meals a day + expand my stomach some more with water each meal, it wouldn't be so bad :D
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On November 13 2009 08:16 igotmyown wrote:Show nested quote +On November 13 2009 05:33 mnm wrote:
One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this? Having been spent time in the Himalayas, I would say it's more about your lungs getting used to low oxygen concentrations rather than anything else, which is why just sitting in a hypobaric area helps more than exercising. The only training that would be similar would be to exercise/run at borderline anaerobic (oxygen deficient) speeds for as long as you can.
actually it is the way lungs adjust to low oxygen- by increasing own capacity^^
classic jogging puts too much emphasis on lactic acid adjustments so the best two ways, in my opinion, are swimming and running with a snorkel.
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On November 13 2009 08:47 Liquid`NonY wrote:Since the weather is bad I ran on a treadmill for once and got to measure my speed. Went a little harder just for fun and ended up cranking out 10 miles in just under 60 mins. Started out at 6:30/mile then was dipping below 6. Sub 5:30 started makin me beathe hard so I just chilled at 5:30 for a bit then finished out at 6. I've got noooo speed now. Really be helpful to lose ~10 pounds or so if I want to be fast again but dieting is slow going. My old goal was just to be able to run 50 miles/week at 7mins/mile and I'm beyond that now. I think I'm gonna train for this race: http://www.krispykremechallenge.com/Cuz it looks fun as hell. Run 2 miles, eat 12 KK's, run 2 miles. The results from last year were not fast at all, even considering a bit of hills and cold weather. As for the donuts, I think if, for the week before the race, I cut out all snacking and eat 3 huge meals a day + expand my stomach some more with water each meal, it wouldn't be so bad :D
lol americaments
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you shouldnt let the weather affect your workout!
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8751 Posts
googled americaments, still dunno what it means 
and what can i say, weather affects workouts lol. it's not a matter of will. stuck in this human body and all...
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On November 13 2009 08:47 Liquid`NonY wrote:Since the weather is bad I ran on a treadmill for once and got to measure my speed. Went a little harder just for fun and ended up cranking out 10 miles in just under 60 mins. Started out at 6:30/mile then was dipping below 6. Sub 5:30 started makin me beathe hard so I just chilled at 5:30 for a bit then finished out at 6. I've got noooo speed now. Really be helpful to lose ~10 pounds or so if I want to be fast again but dieting is slow going. My old goal was just to be able to run 50 miles/week at 7mins/mile and I'm beyond that now. I think I'm gonna train for this race: http://www.krispykremechallenge.com/Cuz it looks fun as hell. Run 2 miles, eat 12 KK's, run 2 miles. The results from last year were not fast at all, even considering a bit of hills and cold weather. As for the donuts, I think if, for the week before the race, I cut out all snacking and eat 3 huge meals a day + expand my stomach some more with water each meal, it wouldn't be so bad :D
so jealous
wish i could "chill" at a 5:30 pace mile for multiple miles. after running a couple 6 minute miles.
give me your speed
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Can somebody wise in the ways of fitness explain to me exactly how to deal with muscle soreness in your schedule (like should you work out, maybe just decrease intensity, or what?). I have read that working out while sore just further breaks down the muscles and actually detriments overall gain.
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On November 14 2009 05:01 Romance_us wrote:
Can somebody wise in the ways of fitness explain to me exactly how to deal with muscle soreness in your schedule (like should you work out, maybe just decrease intensity, or what?). I have read that working out while sore just further breaks down the muscles and actually detriments overall gain.
I'm sure someone more knowledgeable will respond, but for me, I make sure I get enough sleep (7-8 hours) and also enough protein (~180g) the day of working out, and the day after. Usually only sore the day after doing this. And even then, if I exercise those muscles (through cardio or something) they usually feel fine after you've warmed up. However, I try not to work out the same muscles in back-to-back gym sessions anyway.
edit: and to further my answer, I believe you're correct in saying that it'd only hurt your progress if you work out when you're extra sore. Part of weight lifting is recovery time and making sure you get enough.
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On November 13 2009 08:16 igotmyown wrote:Show nested quote +On November 13 2009 05:33 mnm wrote:
One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this? Edited after some research: Show nested quote +The first thing that happens is your respiratory rate and heart rates speed up.
There is a drop in VO2 max of 2% for every 300 m elevation above 1500 m even after allowing for full acclimatization.
There is some more recent evidence to suggest that a "train-low, sleep high" approach may confer some advantages. In this scenario, training is carried out at low altitude -- to push anaerobic threshold, and VO2 max --but sleeping is done at high altitude so that the hypoxic stress increases red cell mass. Show nested quote +
Eventually work your way up to doing one of these exercises 3-5 days a week for 30min to an hour at 70-85% of your maximum heart rate.
While doing this aerobic type of exercise you can throw in one minute intervals of higher intensity in order to push your limits.
"one of these exercises"? what exercises?
On November 14 2009 05:01 Romance_us wrote:
Can somebody wise in the ways of fitness explain to me exactly how to deal with muscle soreness in your schedule (like should you work out, maybe just decrease intensity, or what?). I have read that working out while sore just further breaks down the muscles and actually detriments overall gain.
as for muscle soreness i just work out another part of the body.. when i was getting shin splints a lot i tried to swim more n work on upper body more..
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On November 13 2009 05:33 mnm wrote:
One of my goals is to get toned abs. I work on obliques a lot so I can get the lines on the sides of the abs pretty defined. I have trouble with the middle line though. How do I get this to be more pronounced?
Secondary goal after toning the body is cardio. I would love to have the lung capacity to cope with the change in altitude when I go snowboarding in Colorado every year. Any advice on training that works best for this?
1. Work heavy weight low reps of abs exercises. 80-90% diet though
2. circuits with moderate weights or interval training especially running. Inducing oxygen debt such as in these two forms of exercise will increase production of erythropoietin up to a certain extent.
Nothing, unfortunately, simulates high altitude like high altitude though. Best you can do is have a great capacity and hope your body copes better.
On November 13 2009 07:22 jfazz wrote:
hey guys, thanks for the helpful replies.
I have been getting up around 7-7:30am and hitting the gym soon after. I will wait a little longer now and see if that makes a difference. I will also eat something more hearty prior to working out (eggs or fish I guess - 30g of protein).
Just regarding dinner - If I ingest more than 30g of carb (I have done up around 80g before in a sitting), the remainder is thus completely wasted? I know you guys have answered this, I guess I am a little shocked and just wanted to confirm. Sorry.
Eshlow - I have been running at <20g of carb/day - I play to do so until the end of November (its a goal I have set to shed as much fat as possible) - so that would impact on my overall energy levels to some extent as well? It just seems like it has made such a difference - prior to the dietary change a 30m run was nothing (I wouldn't really even break a sweat) and now I am slower and exhausted - this wouldn't be doing any long term damage to me?
Speak soon guys, ill head to the gym after some eggs. Yum.
1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
2. Yes, you will have lower energy for at least usually 1-3 weeks.
Definitely no long term damage.
Brain needs glucuse which the liver makes through gluconeogenesis which is why you can go ketogenic and survive. But you won't have enough to replenish glycogen stores which means you'll obviously be tired until your body can increase fat catabolism to replace the carbohydrates through gluconeogenesis.
On November 14 2009 05:01 Romance_us wrote:
Can somebody wise in the ways of fitness explain to me exactly how to deal with muscle soreness in your schedule (like should you work out, maybe just decrease intensity, or what?). I have read that working out while sore just further breaks down the muscles and actually detriments overall gain.
Working out while sore is fine IF it's not terrible soreness. Or unless it's negatively affecting your workouts in which case you might as well rest.
Read this on soreness that I wrote:
http://www.eatmoveimprove.com/2009/11/the-truth-about-lactic-acid/
If it's in consecutive days, then yes your body may not have recovered. Otherwise it's probably just afferent neuron aggravation that doesn't mean your muscles aren't healed.
In general, if you've had at least 1-2 rest days between workouts it's fine to.
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EPT
