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
Oh God.
I did that last year.
You might not think it's so bad, but the two miles back after the donuts are pretty much hell. It was probably worse for me because I carried an extra box back with me for later (great idea, by the way), but it feels like crap running uphill after eating a box of donuts.
The finish chute was pretty much lined with vomit.
Come to think of it, the entire way back pretty much had little splatterings all over the place. It was disgusting.
I don't know if I'm going to want to do it again this year.
At least by running fast and being in the lead I won't have to travel through everyone's vomit. But as for the donuts in the stomach being unmanageable, well that's the whole point of it right? :D Worth a try for my last year in Durham.
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
It's true that the body will use a lot of available protein... but when your muscles aren't accepting anymore it just gets processed by the kidney to urine or goes to fat stores.
So basically, just eat 20-30g of protein multiple times per day and you'll be fine. 1g/lbs is fine if you're looking to add mass.
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.
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..
The best type of training is highly aerobic activities like running and cycling.
On November 14 2009 10:44 thedeadhaji wrote: What's the best way to maintain some semblance of diet / healthiness while being completely raped by a fever / cold?
On November 14 2009 10:44 thedeadhaji wrote: What's the best way to maintain some semblance of diet / healthiness while being completely raped by a fever / cold?
Take vitamin D and make sure you stay hydrated.
If it's bad just fast it out. But definitely take vitamin D.
Man, its amazing how far I have come in half a year. I cannot even remember been stuck at a 45kg bench press - it seems like more of a bad dream! Hopefully I can move up to 70kg by the end of the year - more than I way - I would be so happy, haha.
Otherwise, tomorrow is my favourite day of the week - abs workout day! I have noticed a MASSIVE improvement since working out with weight (low reps, heavy weight, super sets) - hopefully by Dec.1 and photos ill have something to show
Finally, thanks Eshlow, you're a champ. Very helpful.
As far as amino acid pills, I don't recommend them. If you eat a diverse diet with a variety of protein sources (eggs, meat, fish, soy, etc.) then you shouldn't need supplements. For continuous (no build/cut/taper phases) maximum return on training you need to stick as close to a ratio of 9 grams carbohydrates to 7 grams of protein to 3-5 grams of fat (nuts, olive oil and fish oil are best) as possible. To be on the safe side, ask your doctor about whether or not amino acid pills are appropriate for you.
What do you think of that?
btw... i just got back from one of those outdoor adventure trips. 3 days in nagano filled with whitewater rafting, canyoning, mountain climbing, caving, and mountain biking. it was really really fun.
EDIT: random (scientific) fitness fact time!
About the whole low carb diet stuff... Low carb diets promote weight loss best during the first 6 months of dieting but high carb diets are best for long term weight control. A study of nearly 5000 healthy adults from Canada, led by Anwar Merchant from University of Southern California, showed that people who ate more carbs were less likely to be obese over overweight. (journal of american dietetic association)
Investigators from Furman University found that crunches activate your abs and obliques 20% more than planks. (medicine science sports exercise)
The University of Colorado Denver School of Medicine has found that exercise does not increase 24-hour fat use. (exercise science sports reviews)
Baking Soda Increases sprint performance in events lasting less than 2 minutes. Polish researchers led by Adam Zajak found that sodium bicarbonte (17g mixed in water) improved swim speeds in teenage swimmers (like me!) improved the swim speed in teenage swimmers during the first 50m sprint of an interval training workout (4x50m sprint) and decreased the overall time of the workout by 2 seconds. Don't try this in a competition before trying it during practice because 50% of athletes have unpleasant gastrointestinal side effects (journal of sports science and medicine)
Decent diet advice. But really.. it's not about what someone says it's what works for you.
Don't take anyone's word for anything. You have to figure out what works best for you especially with diet when everyone and their mom has allergies to random things. If someone says beef is the best meat for you (which it is) but you're allergic to beef are you still going to eat it? Play around with the carb/fat ratio and keep your protein intake at 1g/lbs and you'll be fine if you're trying to gain mass or lose fat.
There's studies that show everything for diet. That's why the fitness industry is so mixed up with it. If I go search pubmed right now I can find 10 studies on superior fat loss with high fat diets. Don't get caught up in the debate unless you REALLY want to sort through thousands of studies.
Denver SOM is right and wrong. There is no significant amounts of EPOC -- excess post exercise oxygen consumption -- which is "responsible for "burning more fat" but the fact that high intensity exercise does stimulate muscle anabolic processes and release hormones means that fat does get burned. How else would obese people lose weight and gain muscle at the same time?
Baking soda... lol. I'd rather them try it with sprinters and see how that works out.
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
Too much protein will actually damage your kidney, dont mess with that stuff man.
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
Too much protein will actually damage your kidney, dont mess with that stuff man.
Myth. Unless you have prior kidney condition too much protein along with proper hydration will not damage your kidneys.
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
Too much protein will actually damage your kidney, dont mess with that stuff man.
Myth. Unless you have prior kidney condition too much protein along with proper hydration will not damage your kidneys.
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
Too much protein will actually damage your kidney, dont mess with that stuff man.
Myth. Unless you have prior kidney condition too much protein along with proper hydration will not damage your kidneys.
Who to believe with no proof?
In the time it takes to post that, you can google protein kidney damage and get this:
March 17, 2003 -- High-protein diets like that of the popular Atkins diet may accelerate the loss of kidney function in people with early problems. However, these controversial diets do not seem to affect people with normal kidneys, suggests new research.
The problem is, as many as 20 million Americans are at risk for reduced kidney function but don't know it.
As far as amino acid pills, I don't recommend them. If you eat a diverse diet with a variety of protein sources (eggs, meat, fish, soy, etc.) then you shouldn't need supplements. For continuous (no build/cut/taper phases) maximum return on training you need to stick as close to a ratio of 9 grams carbohydrates to 7 grams of protein to 3-5 grams of fat (nuts, olive oil and fish oil are best) as possible. To be on the safe side, ask your doctor about whether or not amino acid pills are appropriate for you.
What do you think of that?
btw... i just got back from one of those outdoor adventure trips. 3 days in nagano filled with whitewater rafting, canyoning, mountain climbing, caving, and mountain biking. it was really really fun.
EDIT: random (scientific) fitness fact time!
About the whole low carb diet stuff... Low carb diets promote weight loss best during the first 6 months of dieting but high carb diets are best for long term weight control. A study of nearly 5000 healthy adults from Canada, led by Anwar Merchant from University of Southern California, showed that people who ate more carbs were less likely to be obese over overweight. (journal of american dietetic association)
Investigators from Furman University found that crunches activate your abs and obliques 20% more than planks. (medicine science sports exercise)
The University of Colorado Denver School of Medicine has found that exercise does not increase 24-hour fat use. (exercise science sports reviews)
Baking Soda Increases sprint performance in events lasting less than 2 minutes. Polish researchers led by Adam Zajak found that sodium bicarbonte (17g mixed in water) improved swim speeds in teenage swimmers (like me!) improved the swim speed in teenage swimmers during the first 50m sprint of an interval training workout (4x50m sprint) and decreased the overall time of the workout by 2 seconds. Don't try this in a competition before trying it during practice because 50% of athletes have unpleasant gastrointestinal side effects (journal of sports science and medicine)
thats a heckuvalotta training just to be able to do the 90 degree pushup. what is the use of being able to do it?
The use of being able to do it is that IF you are able to do them you are very fit and strong.
There's alot of core work going on in that exercise and I bet it's very hard to do. The point of doing them is basically the journey, it's a recipe to get not only awesome all around strength but it's also semi-gymnastic.
madnessman: The advice on diet is good. You don't need specific amino acids if you eat a decent amount of protein in the form of food or food + whey protein. Otherwise, regulate carbs depending on the type of training you do. If you do alot of running or cardio in general, up the carbs. If not, lower them a bit. I wouldn't suggest not eating carbs at all unless for a short period of diet
On November 14 2009 06:12 eshlow wrote: 1. Yes, it's probably not a good idea to do much more than 30g. You'll be peeing expensive urine.
Damn, this explains why I've been pissing a lot recently. I've been doing double scoop protein shakes with 500 ml of milk, which is like 68 grams of protein. So I've been wasting a lot of protein then? Damnit!
Too much protein will actually damage your kidney, dont mess with that stuff man.
Myth. Unless you have prior kidney condition too much protein along with proper hydration will not damage your kidneys.
Who to believe with no proof?
In the time it takes to post that, you can google protein kidney damage and get this:
March 17, 2003 -- High-protein diets like that of the popular Atkins diet may accelerate the loss of kidney function in people with early problems. However, these controversial diets do not seem to affect people with normal kidneys, suggests new research.
The problem is, as many as 20 million Americans are at risk for reduced kidney function but don't know it.
EPT
