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Workin Out Thread (pg. 51)
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| Omegasox |
| quote: | Originally posted by Floorfiller
that's a good point. i just kinda through that up real quick. i eat a little bit more carbs before my workout and take a little extra protein afterwords, but that's what it basically looks like...and to be perfectly honest i don't really keep track of that extra bits simply because i know that its not a huge amount that would really throw off my diet. other than that...i mix up my carb sources given the time of day to try and avoid adding extra fat, but i usually do eat about the same amounts at each meal...also maybe a little bit less on the carbs before bed and in turn usually take a little more in the morning.
i just kinda do the math and consciously do those things... |
I hope you're not mixing carbs and fat in your meals. ;) |
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| Floorfiller |
| quote: | Originally posted by Omegasox
I hope you're not mixing carbs and fat in your meals. ;) |
i've rotated them in the past, but right now i'm not. please elaborate... |
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| Omegasox |
| quote: | Originally posted by Floorfiller
i've rotated them in the past, but right now i'm not. please elaborate... |
Seperating carbs and fat into seperate meals will reduce weight gain (The bad kind, fat). When you eat a high fat, high carb meal, your insulin spikes thus promoting weight gain due to your metabolism slowing. When you eat a high carb meal prior to activity, the carbs are burnt off and minimal absorption occurs, whereas when fat is consumed with the carbs the excess will be absorbed and put into fat storage.
There are supplements out there though, that when taken with a high carb meal, will cause your muscles to absorb the carbs instead of them being put into fat storage. But you still shouldn't mix, regardless. ;) |
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| OLi_A |
hi just thought id resurrect an old thread cause im bored and add some stuff ive learnt over the past year (i study sport and exercise science)
the whole point of weight balance is to equal the amount of energy you eat to that of which you expend during a day. weight loss should be a progressive thing and fad diets usually result in gaining the weight you lost and putting on a little bit more
ok on food, the recommendation id give is eating a ratio of 60% carbs, 25% fat and about 10-15% of protein
as much as people would like to believe that protein supplements (and any other supplement for that matter) are the reason for their growth, they probably had a placebo effect. the recommended amount of protein for any person is about 0.9g per kg per day and up to 1.7g for endurance athletes. also when dieting, never leave fat out cause lipids are the building blocks for your steroid hormones!
these may seem a bit airy fairy but we were at the AIS (australian institute of sport) last year and the majority of the athlete diet, although varied, was largely carbohydrates
the way proteins are processed in the gut is optimized when the right ratios are available in the stomach (so to speak). optimal arrangements are found in natural sources of protein such as meat. this is why alot of vegetarians end up malnourished because plant proteins dont come in the right ratios, and usually miss 1 or 2 essential amino acids.
PROTEIN SUPPLEMENTS
protien supplements are artificial constructs of individual proteins and are usually just passed through the body untouched
a good example of of this is i tried some brain chain amino acid (amino acids make up proteins) tablets a while back wondering what would happen. the result? bright yellow piss that smelt rancid haha
so how do people get gains from taking protein supplements? i tried them about 2 years ago, got some growth and attributed it to my protein intake. looking back i applied the same principles of training to my workout at the beginning and got even better results - minus the supplements
so 2 years ago, i tried harder in the gym to get better results from the supplement and got good results, 6 months ago i did the same thing and overloaded more and got better results
the only supplement that was suggested to us that may have had an effect was creatine monohydrate.
hope this proves kind of useful as ive only glossed over it a bit but thought that its this kind of information that isnt realised by alot of people
cheers
:end rant: |
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| Omegasox |
| quote: | Originally posted by OLi_A
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It depends what type of "athletes" you are talking about. Bodybuilders don't need such a large percentage of carbs because they are not burning as many calories as a runner/sprinter. Also, it's a proven fact that unused carbohydrates are stored as fat. So unless those carbs are depleted with energy expenditure, they are going to cause weight gain more so than protein.
I still believe the ratio should be closer to 5:4:2 (Protein/Carbs/Fat) if you're looking to build muscle. Of course the ratio is going to change if you're a runner, or bodybuilder, or just plain looking to gain mass. |
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| OLi_A |
protein is rarely used as an energy source in the body cause it takes too damn long to synthesize, rather it is structural.
the way energy systems work is that your atp-cp (creatine phosphate) system kicks in immediately upon movement. next your glycolytic system kicks in which is just after but peaks at about 8 seconds. the fuel for glycolysis is carbohydrates (glucose).
your right that body builders dont need as much carbs as endurance athletes, but the amount that i quoted is the recommended daily intake for the normal person who wants to maintain their weight. endurance runners eat up to 70% carbs, 15% protein and the rest fat.
when i talk percentages, im talking that of a base energy value that is required for an individual based on their body mass and their individual physical activity expenditure. so a normal person would eat less than a bodybuilder, even if they weight the same (because the body builder has more lean mass). all values are relative
what is wrong with the supplement industry is that it is largely unregulated so it makes alot of outragous claims contrary to sientific evidence |
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| PHALPAX |
Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes.
Personally, it sounds like bull to me. |
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| Floorfiller |
| quote: | Originally posted by PHALPAX
Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes.
Personally, it sounds like bull to me. |
you could probably get strength endurance doing that...but i don't really see it building muscle. i really don't care if i can bench 250 vs 350...i just wanna look good naked... |
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| N|te-L|fe |
| quote: | Originally posted by PHALPAX
Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes.
Personally, it sounds like bull to me. |
problem is if you hold it at one position only a specific part of your mucles will work... so its basically useless cause the results will be unsignificant.. well compared to a normal and adequate work out for the least... |
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| OLi_A |
| quote: | Originally posted by PHALPAX
Has anyone ever heard of a new kind of lifting philosophy called "Static Contraction"? I was reading about it and it basically says that they way to get stronger is not by lifting weight in a range of motion, but by holding a massive amount of weight in one postion for a few minutes.
Personally, it sounds like bull to me. |
it isnt new, it was the rave in the 40s (i think). well if you could hold the massive weight in place, id say your pretty strong to begin with but static contraction isnt specific to anything we do so whats the point in doing it? also the increase in strength only occurs at the point where the isometric force is produced, where you held it |
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| Emil |
| How many days a week is it necessary to lift weights? The reason I ask, is I've been lifting 4-5 times a week, but I am overweight at the sametime. I want to lose around 25lbs. If I just lift 2 times a week, do cardio the rest, will I still build some muscle? |
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| TranceSpeeder |
ile show u all some pics when i get back from vacation that i should be going to soon, tampa florida. dunno for sure tho.
edit, i lift everyday. |
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