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Showing content with the highest reputation on 11/08/2018 in all areas

  1. 4 points
    Finally, I will post all the points I wanted to comment on the last time. And just for the record- I read the whole article before my first post and here are the topics that I have a different opinion on. 1. The daily amount of protein. --IMO a bit higher amount for the women can be beneficial (70g as a lower limit). If we spoke for a man this would be 2-3 times higher. I know that if you don't demand a lot from your body (in terms of tissue damage) it can survive with a small amount of protein, but in my experience, nt functions better when double it. 2. Essential fatty acids --Firstly, As far as I know, nowadays short chain FAs are no longer considered essential. So EPA and especially DHA intake is the key. --Secondly, DHA (Docosahexaenoic acid- long chain omega3) instead of alpha-linolenic acid intake is more beneficial, due to the bad conversion rate of the second. I've read in some sources that only less than 3% of ALA becomes DHA. This means that there are a lot of cases that you can eat flax seed and don't get an adequate amount of EFA. The easiest solution to this problem will be fish and fish oil. --3. I would mention that the Glycemic index can be influenced by a person's insulin sensitivity (IS), too. I know you mention that GI isn't always the best indicator, so I just would add that IS could be a factor, too. 4. Carbohydrate is the preferred energy source for our bodies. --Carbohydrate IS CONDITIONED TO BE the preferred energy source for our bodies. 5. White sugar is rich in carbohydrate, but contains no other nutrients in fact, its digestion removes various micronutrients from the body, --Which ones? If you mean like "there are a lot of substances that take part in Cabrs metabolism" the same is true for the other macros category, too. Also, all the talks about NASH (fatty liver disease)caused by high fructose intake seem to need quite a huge amount of fructose daily, so I don't think about this danger very often. 6. In contrast, spinach is rich in a large variety of nutrients --Rich compare to sugar, but not compare to beef liver https://chriskresser.com/natures-most-potent-superfood/ great speach about this topics: https://www.youtube.com/watch?v=HwbY12qZcF4 . The same author speaks about why whole grains, seeds, and beans are not so healthy, nutrient dense and actually have all the benefits only when consumed in raw state (which human being couldn't do). 7. As far as possible, you should try to eat food that is relatively kilojoule sparse and relatively nutrition rich because this ensures that the amount of nutrition you get in each mouthful of food is optimised --IMO this is particularly true if the person has eaten only McDonalds and Coca-Cola and have to lose a lot of body weight. Also, every woman needs to be extremely careful about putting herself in deficit during pregnancy, and this is really easy if she decides to eat "clean and healthy". In most cases, he/she needs to eat both a lot of micros and macros to live optimally. 8. And remember that all foods eaten in excess of energy requirements are stored as fat. --And this isn't always a bad thing. I know everybody wants to be shredded but "normal" body fat % could make you more productive, strong and healthy (15+% for a man and 20-25% for a woman). 9. In general, lower GI foods are preferable to higher GI foods because foods with a lower GI provide energy over a longer period. --This depends on the specific situation and goals. I used to say exactly the same sentence but really often people end up in quite big deficit state (it seems like many people don't like eating healthy) and after a few days they do quite a big cheat day (binge eating). 10. The refining process generally increases carbohydrate density (the amount of carbohydrate in any volume of food) and fat content too. --But nonrefined grains contain a lot of phytonutrients some of which could be harmful for the body. 11.Medium-quality protein and medium-density carbohydrates dried beans kidney beans lentils chick-peas cracked wheat brown rice soy beans (canned beans are OK) tofu --All plant based protein intake have to be carefully watched from my perspective because too little vegetarians consume adequate protein quality (both in term of essential aminnos and total quality). 12.Medium-quality protein and beneficial fat; high nutrition brazil nuts pecan nuts almonds cashews hazel nuts avocado --I'm not a big fan of using nuts as a healthy fats source. I'm not a big fan of using them in general. (because of their high omega-6 fats and low nutrient density compared to meat and even dairy) 13. Medium-high density carbohydrate; low-medium protein; good nutrition ‘heavy’ breads (dark rye, pumpernickel) slow-cooking oats whole-grain pasta Less desirable are the ordinary brown bread, and the least desirable is white bread – even if the label does say that it is fortified with extra fibre. --I don't like this recommendation from nutrition density and gluten (antinutrients) point of view. For some circles gluten is just fashion for me there is something there. For the same reason, I would prefer white bread instead of other (most defense mechanism of the plant are in the shell). If you are concerned about excess cholesterol intake, simply do not eat some of the yolks. (The yolk contains some cholesterol, but many nutritious substances too.) --Dietary Cholesterol intake doesn't affect your plasma cholesterol (or if it does it is in small amount). The body usually produces between 5-20 times more cholesterol than average cholesterol intake. Bacon and eggs supply a good amount of protein – often missing in many modern breakfasts – but can supply significant amounts of saturated fat. Reserve for special occasions, and use lean bacon! --PUFA is way more of a problem here, than the SFA. So this breakfast is ok. Health shake --I recommend shakes only to people that want/need to gain weight. Trans-fatty acids are toxins produced by heating and refining oils, and using oils to fry. In the pursuit of good health -- particular type of trans-fatty acids. There are TFA that promote health. This is because the body can assimilate only about 25 grams of protein at any one sitting. --There are a lot of evidances this to be a myth. The best vegetable source of this particular fatty acid is the oil derived from flax seeds. --Again short chain omega-3. The best option is fish oil IMO. If you are going to supplement vitamin A intake, it is better to take beta-carotene (a double molecule of vitamin A that your body breaks down as needed), or to make sure that you eat as many different coloured vegetables as possible. --There a lot of people which body couldn’t do this breakdown. Also, the conversation rate is less than 1% according to some sources. Vitamin D is manufactured by the body and its manufacture is accelerated by exposure to ordinary sunlight. --Not everyone can do this. Also uv sunlight is needed and this could be a problem for specific regions of the world. The best sources of carbohydrates are wholegrain products, fruits, and vegetables IMO the rank has to be: 1.veggies 2.Fruits. 3.sugar 4.beans 5.grains. Hopefully you will find something helpfull in my post. After probably an year I manage to post it.
  2. 2 points
    Had a decent stretching session yesterday evening. Partner HF stretch Partner wall quad stretch Partner lumbar stretch The standard HF stretch is going well, but one leg (left) is considerably looser than the other. I also have the feeling the front leg is limiting me. Wall quad stretch: I'm not sure I'm doing it right, but I don't know how to correct it. Maybe I'll video myself and post in the form check section of the forum. Given how rarely (almost never) I stretch my lumbar muscles and how heavy I train my back, I thought they were insanely tight. I was wrong. Ok, they were quite tight, but not so much: I didn't suffer at all and I enjoyed it quite a bit. Today I'm feeling really good in my lower back, so I think I needed this. Next on the list are my erector spinae; I need to revisit Kit's book because I don't remember any exercise for them. Oh spinal rotations would also be nice for my back.
  3. 2 points
    I still need to decide on a location and setup for the actual filming (if I can call it that). The cable is quite long, though - six meters, I believe. I doubt I will need longer. And yes, once I have worked out some more details, I may take you up on that Skype! ---------- Squat/Handstand Challenge Day 30/100 Warm-up and 3x8 wide sissy squats. Think I might play with a one-legged variation of this. Another option would be to elevate the feet so that the knees touch down lower. Will see which I prefer next time. Cat-Lat, shoulder flexion stretch w/7.5kg dead hang, lunge HF, and 1x2515s (close), 1x2515s (medium), 1x15s (45-degrees) face-to-wall handstand holds. Giving the shoulders one more day of rest before returning to the previous holds. ---------- My translation schedule was overwhelming me and that work just about imploded, but I had a call with my client this morning and it looks like things are going to work out much better than I expected they might. We loosened up all of my deadlines and took a couple of projects off my plate, so I will have room to breathe and move forward with ST Japan too
  4. 2 points
    Day 43 Some DOMS today but more the 'I've worked my legs' type than 'I hope I don't have to walk down any stairs today' S x 20 SLSS x 10 x bodyweight, alternating each leg; many advantages to this approach, I find. I will elaborate below. SLSS x 5 x 6Kg SLSS x 5 x 8kg SLSS x 5 x 12Kg SLSS x 5 x 16Kg, a PB in this exercise, immediately followed by 20 x bodyweight squats. Legs definitely worked today. I am really getting into the SLSSs. Doing, say, the R leg, and immediately following this with the L leg means that both legs get pretty much the same work in any set. It does not seem to matter which leg I start with, either. And alternating legs really makes me focus on duplicating sensation and activation on each leg (reason this is important is that I have a 18–20mm leg-bone-length difference; the longer leg is less coordinated and weaker). So, all around, even though it takes longer to fatigue the legs in any set working like this, the effect is definitely evening up both coordination and strength. And not needing a gym will be a blessing, too, when on the road.
  5. 1 point
    Just going to throw this out here for the brave. This is the program I used to take my squat from 140kg to 180kg and FS from 100kg to 137.5kg in about 7-8 weeks. I also pulled 190kg sumo completely cold @Frederik used a variant of it too lately to take his into the 170kg from 120kg iirc but he might give the right numbers. The goal is to squat everyday but allow for autoregulation in this frame work. The plan is to alternate days of back squat and front squats, to a daily max. The max is a gym max so no grinding and all concentric should be done in 2s or less. You'll generally hit a new PR once a week on each lift and will then fluctuate based on day to days. Fred had an addition of having a daily minimum target to lift then base the next attempts on how that felt. Simple, now we apply the auto regulations. On days when you feel slow or weaker, you switch to paused squats of either type and work to a max which will be reduced due to the pause so have two tally lists running. On days you feel fresh and want to do more, you drop the weight to either 80, 85, 90% and perform 3-10 sets of singles or doubles as a back off. Once a week you'll do 4 sets of romanians or back extensions in the 10-12 rep range, and some leg curls or leg curl variant of the lighter type. and some calves and abs as you feel fit. Warm up sets as needed.
  6. 1 point
    Have you read this book: https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X From what I've seen the amount of damage that the gluten cased is measured mainly by an acute immune reaction and GI distress. There are a lot of talks about this topic from the Paleo Diet Crowd. I also understand that there are many unreliable sources but Perlmutter and Tom O'bryan I think are on the right track.
  7. 1 point
    What exercises did you do for the lumbar? As far as erectors are concerned I really like the modified plough on the floor and on rings, as well as sitting forward spine stretch and elephant walk with emphasize on pelvis and spine stretch. I haven't read your log until now, but it is really interesting
  8. 1 point
    There is a new trend recently among my Instagram friends: sisi squats. Which are similar to Hindu squats but the goal is to push the knees (and the whole BW) as far forward as you can. I'm kinda good at this, but apparently, it is very hard for my students. Sounds interesting. Have you noticed a difference in the ROM you do those and regular barbell squats?
  9. 1 point
    Fair enough. Yes, it also caused me pain and injuries. Specifically I need to have strong legs because I had a ACL reconstruction, plus I'd better train my shoulders 'cause they dislocate easily. Strength benchmarks are arbitrary, but I needed clear goals and I took them from Leangains. At some point I'll transition more to calisthenics because of conveniency (although I'd like to keel squatting and deadlifting). I also used to have evident imbalances: my lats were severely undertrained and I had troubles firing my glutes. Now I'm way better, of course. That's news to me! Well…I know it's possible to get stronger while on a cut, but it's usually advised to bulk if fat gains aren't a concern. No, that's one of the reason why I'm not really counting macros. 66kg isn't a magic number. A friend of mine is as tall as me, weights 66kg and looks good even if he isn't muscular. So I took 66kg as a goal. I know, but I answered anyway. ?
  10. 1 point
    That latter point is very good to hear. No one on their deathbed wishes, it is said, to have spent more time working...
  11. 1 point
    Lots of good stuff there. A lot I agree with, and some not so much, but likely a result of wording for the most part. As a general overall comment, I will say that a good number of your points of contention seem to be largely a matter of audience, i.e. who the advice is meant for (and what are their goals). I am sure Kit will comment on that, and I may come back with some of my thoughts if anything remains after Kit has addressed your points.
  12. 1 point
    Noice! Do you have a long-enough cable for the framing you want? We can Skype about this some time if you'd like.
  13. 1 point
    Dead hangs: 2x1min Bench Press: 1x7x82,5kg + 1x9x77,5kg + 1x9x75kg Pendlay Row: 1x7x70kg + 1x7x67,5kg + 1x8x65kg Hip Thrust: 1x8x145kg + 1x10x130kg +1x12x117,5kg My grip sucks balls. Hard. I can barely hang for 1.5min. The bar is quite thick, but it's no excuse: I'm too weak there and I need to do something. The goal is to hang from one arm for 2 minutes. I didn't increase my maxes in the bench press, but I gained 1 rep in the second and third set. Next time I'll try to film my pendlay row, because I have the feeling I'm cheating a little bit. Strength was gained anyway, so that's good. Hip thrust is going amazing, really. At this point I'm wondering if it makes sense to train the movement RPT style, or if I should go for a pump. Thoughts?
  14. 1 point
    Squat/Handstand Challenge Day 29/100 Late session. Quick warm-up and 3x5 elevated advanced shrimp squats. Used a couple of 15kg plates, which gave me around 8cm of elevation. Feel a definite left-right imbalance with these. The right leg is much more difficult at the bottom of the movement and seems to be using the hip flexor there somehow. I think it has something to do with the right side not naturally hinging (as much as the left). I have a feeling there's something really valuable to learn here if I can work it out. Cat-Lat, shoulder flexion stretch w/7.5kg dead hang, lunge HF, and 1x2515s (close), 1x2515s (medium), 1x15s (45-degrees) face-to-wall handstand holds. I felt like giving my shoulders a bit of a rest, so I cut the more intensive 45-degree hold, did an easy 15s for the other two, and did a dead hang stretch instead of the weighted flexion. ---------- 15 minutes sitting again this morning. I think I will stay here for a while. Finished the How to Sit video and compared my notes with Ande's - mostly the same. I noticed a few stretches missing (not completely true - more on that later) that I think would be worth making note of. Will mention those and ask for Kit's feedback when I organize the notes and get them ready for a PDF. ---------- Bought a cheap-ish lavalier mic to use with my iPhone to make some ST Japan IG videos and/or audio recordings, which I plan to do in the (hopefully) near future
  15. 1 point
    Day 42 Some real DOMS today (probably from two days ago). Only a maintenance workout today. S x 30 B x 30 S x 30 The legs are really tired today. Still, even 90 BW squats gets the blood moving.
  16. 1 point
    Relevant to the losing strength discussion: The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance. And as for... Many of the benefits of reduced intake come from the magic that happens when your body no longer has excess fuel coming in. It starts to clean up and recycle. You can take advantage of this while still training hard. Simply fuel around your workouts, primarily. Position most of your carbs around workouts so that they are used to fuel those workouts and are not simply switching off (that's an oversimplification, of course) your clean-up/recycle functionality. Intermittent fasting is potentially a great tool here, because it expands the window of no intake. And then every now and then, it might not be a bad idea to do an extended fast (3-5 days, perhaps longer if you're willing/able). Fueling adequately is not going to be an issue. The problem is that most people in developed countries these days are massively over-fueling. And like you said, it is never this or that. What if a very low calorie intake truly is best for longevity? Well, you will have the body of a very-low-calorie-intake person if you choose such a lifestyle. Do you want to live a few years longer if that is the trade-off? What if feeling strong and vibrant means eating a bit more and living a few years less? Is that a bad thing?
  17. 1 point
    Funny thing happened today during a yoga nidra session. I was decently relaxed when all of a sudden I felt an itching sensation on my nose. Immediately I a feeling of irritation rose in the whole of my body, radiating from the abdomen. I kept myself still and, focusing on the belly, took a deep breath, trying to relax everything on the exhale. After this the irritation was gone, only the itching remained. Valuable lesson.
  18. 1 point
    Day 34, "Single-leg seiza squats", or "SLSS" it shall be. These are @oliviaa's invention, too, IIRC. The folded leg does some quad and balancing work, but the time both legs are buggered both legs are working very hard! I start with the R leg on the first set, and do the numbers for the R leg, then rest, and change over. Call that one set pair. Next set pair start with the L leg. Today's brutal combination: SLSS 10 each leg 8 x 6Kg. How can 6Kg be SO heavy? Then super-set: Speed skater squat (horizontal body, fingertip depth) 30" each leg, then a new combo: down on both legs, on balls of feet, then fold one leg into half seiza, go onto flat foot on second leg, and and rise on that leg, as in SLSS. Repeat for other side, in a continuous flow. 20 reps in total, but the supersetting with the SSS was ... excellent. I will film this; it's lovely. 25 x Bhetaks to finish. I had forgotten how aerobically taxing this kind of thing can be. Legs definitely pumped, and I can feel that the on-the-floor work in the transitions is really good for my lower back, too.
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