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Fitness |OT| A New Era Begins
- Thread starter EssBeeVee
- Start date
I'm confused ... how did you come to this number? because max heartrate is generally just a guideline based on your age (220 - Age = Max HR) so there is no good or bad it's literally just a set number. or is there a test I missed?
you generally have to go to a sports type doctor. I know of one locally with a 2 year wait list who would prescribe it if your tested levels were low, even after a history of "abuses".... but after I got on the patient list I moved lol.... anyway I didn't have an actual issue just wanted to get in on this doctor who was supposedly the best sports doctor around.
I've searched and it seems not. I'm wondering if it's even legal.
There are a number of tests. They're... unpleasant.
I assume he's just doing his based on a calc though (btw, there are far more complex versions of that calc).
Moon face is in full effect.
Nothing wrong with splurging every now and then. 90/10 rule, you are good to go.
Nothing wrong with splurging every now and then. 90/10 rule, you are good to go.
Then have a cheeseburger, fries, and a shake and enjoy your day. You've earned it. Just make sure it stays limited to that day.
Even without the cheat meal / day thing it's doable. I'm on a cut at the moment and I'd quite happily drop 1,000kcal on a burger if that's what I wanted.
Just means I'd have to be clean as fuck on everything else. :)
Oh, and if you're just doing egg whites, you're missing out (some of this old broscience nutrition really needs to die):
http://suppversity.blogspot.co.uk/2017/10/40-increase-in-protein-synthesis-w.html
http://suppversity.blogspot.co.uk/2017/01/three-eggs-day-are-doping-for-your-hdl.html
Plus a ton of other studies out there.
Just means I'd have to be clean as fuck on everything else. :)
Oh, and if you're just doing egg whites, you're missing out (some of this old broscience nutrition really needs to die):
http://suppversity.blogspot.co.uk/2017/10/40-increase-in-protein-synthesis-w.html
http://suppversity.blogspot.co.uk/2017/01/three-eggs-day-are-doping-for-your-hdl.html
Plus a ton of other studies out there.
By measuring it with my cycling computer + hearth rate monitor. Yesterday I was completely exhausted after a rush uphill and that was the maximum value, which is higher than all my previous runs.
False, in everything from nutrition (for lifters) to taste.
I agree I eat eggs + egg whites daily . I've found looking back that traditional bodybuilding diets are too focused on like half protein / half carbs with no fat... When now older than ever I've found you can lose just as well by cutting some carbs and adding to in healthy fats like a handful of nuts which is great for satiation....
This guy convinced me first and I had to test it of course ...
https://www.bodybuilding.com/fun/ask-the-siege-how-do-i-get-to-5-percent-body-fat.html
However I modified it slightly as I have also come to understand that too high protein is very bad for kidneys. Note - he does say during cutting that he aims for 1g protein per lb of goal weight which isn't as bad...But yeah I remember aiming for like 10g fat per day and some insane crap... Now I try to get a mix of nuts, flax and chia .
Edit - he also lists coconut oil as a fave healthy fat I'm not completely sold on coconut oil just for consideration.... I mean it's saturated fat and solid at room temperature... But eh that's another topic. I'll just stick to natural sources I listed above.
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The top photo looks like one of my previous regular breakfasts...the second photo on the other hand. Good grief.MrToughPants
This is one of his meals.
This is another...
He am legend.
OP
OP
deadlift today. bench was busy and my friend was using it so i didn't want to slow things down.
worked up to a single 445#, RPE9. a little sloppy. couldn't get myself into position.
https://www.instagram.com/p/BcECWDLh_kP/?taken-by=soukthachone
then
3x3 @ 405#
1x5 @ 315#
then a little bicep curls for the girls. (y)
worked up to a single 445#, RPE9. a little sloppy. couldn't get myself into position.
https://www.instagram.com/p/BcECWDLh_kP/?taken-by=soukthachone
then
3x3 @ 405#
1x5 @ 315#
then a little bicep curls for the girls. (y)
It's pretty much not for nutrition either, by virtue of phytic acid.
As I've said before, if you like it, cool (freak), but basmati is just as good.
Traditional bodybuilding diets were properly moronic. Zero actual understanding of nutritional science... 100% based on the dogma of the time. Horrible effects on recovery and hormone levels. That said, you'd barely notice if you were juiced up to the eyeballs.
On the too much protein damaging your kidneys thing, that's been disproved of late, but there's still no reason to eat that much protein anyway.
Looks like it's quite a bit higher GI than basmati, so not ideal. Fine for eating right before / after a workout though I'd have thought... when you actually want that insulin spike.
We doing great Bum. Sitting at 58 days with strength considerably higher than when I started. How bout you?
Not 58 days, but I've settled into lifting 3-4 days a week and cardio 3-4 days a week. Weight hasn't changed much but BF% most certainly has and I'm so much stronger than 2 months ago. Feeling great!!
Wally_Wall thank you, thank you. I'm definitely way less focused on aesthetics this go-around (I haven't done abs since 2016), but they come anyway with a steady diet and exercise routine.
May I ask where you are looking this up? It's very interesting. I just assumed that since they're both white rice variants there would be negligible differences.
Various places, but this compares a few.
https://www.diabetescantstopme.com/making-rice-nice-diabetes/
and the range can differer MASSIVELY
https://link.springer.com/article/10.1007/s12284-011-9073-z
(Range of 48 to 92. 92 is basically gatorade.)
Deadlifts have been feeling good lately. Heres a 495x3 from last week. I'm at the end of a training block so I feel beat up but might try 505x3 today for fun anyways
https://drive.google.com/open?id=188vl5Med8a0eA87O2fhckAhNkXRhIy0Q
https://drive.google.com/open?id=188vl5Med8a0eA87O2fhckAhNkXRhIy0Q
Fancy Rice for life. gimmie my korean bbq lettuce wrap with rice pleassseeee. nom nom nom nom
oh hey you're right the kidney thing is only consideration for those with already existing renal conditions...... but yeah in any case eating 300 g of protein a day wont do much other than make you stink to high heaven lol.....
anyone else have a view on coconut oil ? see my comments above.
on the topic of nutrition and rice..... I love this site it gives a full food profile on any food including vitamins, minerals, etc..
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2
it also uses Glycemic Load rather than Glycemic Index which is great for people watching blood sugars.
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So I run out of whey and went to the store to get more.
I purchased CFM from Amix. Has anyone tryed it before? Is it good?
I purchased CFM from Amix. Has anyone tryed it before? Is it good?
W_W beasting.
Oh, and I don't pay attention to glycemic load too much, because really... who has the portion sizes they use? When comparing like to like, GI is fine (unless you really find yourself eating more of one rice than another for some reason).
As for coconut oil, it's fine, though not ideal for frying. Some interesting info here, and linked off here: http://suppversity.blogspot.co.uk/2014/12/the-quest-for-optimal-cooking-oil-heat.html
Oh, and I don't pay attention to glycemic load too much, because really... who has the portion sizes they use? When comparing like to like, GI is fine (unless you really find yourself eating more of one rice than another for some reason).
As for coconut oil, it's fine, though not ideal for frying. Some interesting info here, and linked off here: http://suppversity.blogspot.co.uk/2014/12/the-quest-for-optimal-cooking-oil-heat.html
Evening Fitness ERA. I was hoping to get some advice from everyone here in regards to a gym routine I want to put together. Put simply, I want to work on strengthening the muscles in my arms, torso and back as the work that's required of me both at home and at work is labour intensive. Now, I've used the gym before but more for keeping in shape when it's the middle of winter, but this time around I want to get the most I can out of it, although bear in mind I can only do so once or twice a week currently due to work commitments so if there's exercises I can also do at home that'll be a help too. If anyone has any advice on how to put a routine together I'd greatly appreciate it. Thanks!
Just how intensive are we talking? Because there's every chance that it'll impact how you are able to train. Plus, if it's of a certain type... it may be that it takes care of strengthening you on its own.
Meh, I like doing free weight stuff more. It's more practical.
Why don't you try a bulgarian split squat day? They are amazing. Or a front squat day.
Calculators are a starting point. In my experience they're usually miles out.
As for leg press... pretty much only if there's absolutely no other option. It's not a great exercise for a number of reasons (I know the gymbros love it because they can do the entire stack with shit form to look "strong").
As for leg press... pretty much only if there's absolutely no other option. It's not a great exercise for a number of reasons (I know the gymbros love it because they can do the entire stack with shit form to look "strong").
Leg Press is alright in addition to Squatting because it allows you to continue working the leg muscles w/o more spinal loading. I use the leg press twice a week after doing Squats/Deadlifts/Block Pulls for this reason.
Related to the earlier comment on exercise plus physical activity... this is quite interesting.
https://www.theverge.com/2017/11/29...labor-farming-upper-arm-shinbones-archaeology
https://www.theverge.com/2017/11/29...labor-farming-upper-arm-shinbones-archaeology
Mainly I'm moving about much of the time, so I'm on my feet most of the day, but it normally doesn't involve heavy lifting of equipment, plus I'm a heavy build as well, so I really need to find a way to strengthen up, like I said.
Then pretty much any of the starter routines in the OP will be perfect for you. They're all about compound (multi part) exercises which strengthen your entire body as well as get you fitter.
So I came back from this weekend from hiking with a ton of scrapes, cuts, and bruises and now they're just starting to heal(hello lovely scabs) when earlier I sustained another injury cut, but now from the gym. There was a racked EZ bar weighted with 10 kg plates on the bench when this guy removed a single plate on one side so in slow motion the other side started to fall out of balance. I tried and managed to save the weight and the bar from falling to the floor but I somehow got scraped from it. I would shrug it off but the whole place is rust central and the bar and the scale were rusty. The area where I got the wound was with rust. So I cleaned it off with water and alcohol. Here goes my tetanus scare phase again.
Next time, if no one's going to get hit, I'll let the weights fall off by themselves.
Next time, if no one's going to get hit, I'll let the weights fall off by themselves.
105 x 5??? Are you human? This is like that scene in Unbreakable, right?
OP
OP
Got the Rogue SML-2 squat stand with the single pullup bar, spotter arms, ohio bar, 350lb of bumper plates, flat bench, some smaller steel change plates, some bands, and a wooden plyobox. Enough to keep me busy for a while. Only other stuff I'm getting before I set it up are some horse stall mats and plywood to make a bit of a platform