Testosterone Nation - The Top 10 Post Workout Nutrition Myths
Pretty good information, 2,3,4, & 8 are interesting. Anyone have any thoughts?
IKFF
Monday, June 20, 2005
Tuesday, June 14, 2005
How to Shrivel Your Muscles, Accelerate Aging, Stunt Growth, Sap Energy, Deplete Sex Drive
Here is some diet info from the "The Warrior Newsletter", great info for people who wat results from theirworkouts.
Fashionable Diet Fallacy #5. CARBS are your enemy
We are currently scapegoating Carbs as the culprit for the ongoing obesity epidemic — and for the diseases we associate with obesity.
Fashionable diet gurus have us believing that carbs are not essential nutrients and therefore should be severely restricted or even spared.
Low carb diet advocates argue that the hormone insulin promotes fat gain and should therefore be tightly controlled by chronically restricting carbs. Given the current popularity of low carb diets, it seems as if carbs are indeed the enemy. But are they?
Nothing could be further from the truth…
Let's examine the assumption that carbs are not essential nutrients. This assumption literally fails to recognize the two most critical biological functions of carbs (besides being a fuel):
1) The activation of the pentose phosphate pathway (PPP)2) The finalization of growth hormone (GH) and insulin like growth factor (IGF1) actions, as well as the enhancement of androgens actions.
The pentose phosphate pathway (PPP) is a critical process that is responsible for the synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed for all metabolic functions in particular, recuperation (healing of tissues) immunity and growth.
In addition, PPP is a precursor for another metabolic pathway - the uronic acid pathway — responsible for steroid hormones transport, production of proteoglycans (essential for connective tissue and cellular signaling) synthesis of spingolipids (lipids that are necessary for neural protection) and over all detoxification. The pentose phosphate pathway, which occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).
Now, here is the problem...
In times of a desperate need for energy, such as during prolonged starvation or due to chronic severe restriction of carbs, the PPP would shut down its main function and instead switch into sheer energy production. It is likely that energy demand is a top priority for the body and therefore, in times of a desperate need for energy, the body would suppress certain important metabolic function (such as the PPP) to accelerate immediate energy production. Note that 30% of glucose oxidation in the liver can occur via the PPP.
One may argue that glucose can be synthesized from fat or protein. Yes, but not enough!
Since the synthesis of glucose from fat or protein (gluconeogensis) is actually a very limited metabolic process that occurs mostly in the liver, any severe restriction of carbs, in particular for active individuals, may adversely suppress the PPP critical functions; due to insufficient glucose supply during an increased energy demand.
The PPP actions also decrease with age, a fact that may contribute to the decline in steroid hormone production and the typical muscle waste associated with aging.
In other words, dietary carbs are essential for the full activation of the PPP and its critical functions.
Severe chronic carb restriction (below 70g-100g for an active individual) may lead to an adverse suppression of PPP, with an overall decline in sex hormones, compromised immunity, impaired growth and accelerated aging.
As noted, besides playing a vital role in the activation of the PPP actions, dietary carbs also help finalize the actions of the most anabolic agents including growth hormone, IGF1 and the sex steroid hormones.
Studies at Stanford University in CA and Helsinki University in Finland revealed that insulin is a potent promoter of IGF1 and the sex hormones action. Researchers found that insulin helps finalize the anabolic actions of GH, IGHF1 and androgens by down regulating certain proteins that suppress both IGF1 and androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and SHBP, respectively).
A recent study at the University of Texas, indeed, proved that post exercise carb supplementation together with essential amino acids profoundly stimulates net muscle protein synthesis.
Interestingly, simple carbs had a more profound effect on enhancing anabolic actions after exercise than complex carbs. Nonetheless, as a general rule, our body is better adapted to utilize complex carbs than simple carbs. Again, it is when you eat that makes what you eat mattes.
In conclusion:
Dietary carbs biological functions go far beyond just sheer energy production. Chronic carb restrictions may lead in the long run to total metabolic decline with severe consequences for survival (i.e. capacity to regenerate tissues and procreate.)
Ignorance, not Carbs, is our true enemy.www.warriordiet.com
Fashionable Diet Fallacy #5. CARBS are your enemy
We are currently scapegoating Carbs as the culprit for the ongoing obesity epidemic — and for the diseases we associate with obesity.
Fashionable diet gurus have us believing that carbs are not essential nutrients and therefore should be severely restricted or even spared.
Low carb diet advocates argue that the hormone insulin promotes fat gain and should therefore be tightly controlled by chronically restricting carbs. Given the current popularity of low carb diets, it seems as if carbs are indeed the enemy. But are they?
Nothing could be further from the truth…
Let's examine the assumption that carbs are not essential nutrients. This assumption literally fails to recognize the two most critical biological functions of carbs (besides being a fuel):
1) The activation of the pentose phosphate pathway (PPP)2) The finalization of growth hormone (GH) and insulin like growth factor (IGF1) actions, as well as the enhancement of androgens actions.
The pentose phosphate pathway (PPP) is a critical process that is responsible for the synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed for all metabolic functions in particular, recuperation (healing of tissues) immunity and growth.
In addition, PPP is a precursor for another metabolic pathway - the uronic acid pathway — responsible for steroid hormones transport, production of proteoglycans (essential for connective tissue and cellular signaling) synthesis of spingolipids (lipids that are necessary for neural protection) and over all detoxification. The pentose phosphate pathway, which occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).
Now, here is the problem...
In times of a desperate need for energy, such as during prolonged starvation or due to chronic severe restriction of carbs, the PPP would shut down its main function and instead switch into sheer energy production. It is likely that energy demand is a top priority for the body and therefore, in times of a desperate need for energy, the body would suppress certain important metabolic function (such as the PPP) to accelerate immediate energy production. Note that 30% of glucose oxidation in the liver can occur via the PPP.
One may argue that glucose can be synthesized from fat or protein. Yes, but not enough!
Since the synthesis of glucose from fat or protein (gluconeogensis) is actually a very limited metabolic process that occurs mostly in the liver, any severe restriction of carbs, in particular for active individuals, may adversely suppress the PPP critical functions; due to insufficient glucose supply during an increased energy demand.
The PPP actions also decrease with age, a fact that may contribute to the decline in steroid hormone production and the typical muscle waste associated with aging.
In other words, dietary carbs are essential for the full activation of the PPP and its critical functions.
Severe chronic carb restriction (below 70g-100g for an active individual) may lead to an adverse suppression of PPP, with an overall decline in sex hormones, compromised immunity, impaired growth and accelerated aging.
As noted, besides playing a vital role in the activation of the PPP actions, dietary carbs also help finalize the actions of the most anabolic agents including growth hormone, IGF1 and the sex steroid hormones.
Studies at Stanford University in CA and Helsinki University in Finland revealed that insulin is a potent promoter of IGF1 and the sex hormones action. Researchers found that insulin helps finalize the anabolic actions of GH, IGHF1 and androgens by down regulating certain proteins that suppress both IGF1 and androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and SHBP, respectively).
A recent study at the University of Texas, indeed, proved that post exercise carb supplementation together with essential amino acids profoundly stimulates net muscle protein synthesis.
Interestingly, simple carbs had a more profound effect on enhancing anabolic actions after exercise than complex carbs. Nonetheless, as a general rule, our body is better adapted to utilize complex carbs than simple carbs. Again, it is when you eat that makes what you eat mattes.
In conclusion:
Dietary carbs biological functions go far beyond just sheer energy production. Chronic carb restrictions may lead in the long run to total metabolic decline with severe consequences for survival (i.e. capacity to regenerate tissues and procreate.)
Ignorance, not Carbs, is our true enemy.www.warriordiet.com
Tuesday, June 07, 2005
Thursday, June 02, 2005
A couple of new KB items and a review
There are a couple new items at Dragondoor that can be valuable tools.
The 1st- "Get in the Best Shape of Your Life!" is by Lisa Shaffer. Here is what the exert says about it "Lisa Shaffer’s workbook is a valuable companion to the Russian Kettlebell. You will enjoy the variety of exercises and the author’s “can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge
The book covers the basics with over 50 excercises and details for beginer and experts, men and women! If you are new to kettlebells this is a great way to start!
2nd - "Loaded Stretching The Russian Technique for Instant Extra Strength" By Pavel DVD Instantly Develop Greater Power, Intensity and Strength — by TurningYour Muscles into Coiled Springs of Explosive Steel!
What do I say "Simple, Painful, but extremely effective!" I've been using these between sets and after workouts with very good results.
Remember to increase your intensity!!!
The 1st- "Get in the Best Shape of Your Life!" is by Lisa Shaffer. Here is what the exert says about it "Lisa Shaffer’s workbook is a valuable companion to the Russian Kettlebell. You will enjoy the variety of exercises and the author’s “can do” attitude. Com. Lisa has done a great job!"
—Pavel Tsatsouline, Chief Instructor, Russian Kettlebell Challenge
The book covers the basics with over 50 excercises and details for beginer and experts, men and women! If you are new to kettlebells this is a great way to start!
2nd - "Loaded Stretching The Russian Technique for Instant Extra Strength" By Pavel DVD Instantly Develop Greater Power, Intensity and Strength — by TurningYour Muscles into Coiled Springs of Explosive Steel!
What do I say "Simple, Painful, but extremely effective!" I've been using these between sets and after workouts with very good results.
Remember to increase your intensity!!!
Thursday, May 26, 2005
Tips to loose weight and a great mass newsletter
Tips to loose weight.
1. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include white breads, rolls and bagels, snack foods, candies, and even fruit juices. Eating these foods often will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode. 2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism. 3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite. 4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session. 5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Vegetables, beans, whole-grains and nuts are ideal sources of fiber
During the summer months eat more fruits or vegetables that are high in water, and also increase you water intake.
I’ve been receiving a great MASS newsletter here is a link to it check it out!
In my own workouts I've lowered the weight and decreased the rest time between sets to almost nothing, giving an almost cardio affect.
1. Do not eat poor quality carbohydrates. Poor quality carbohydrates are those that contain sugar or are highly processed. These would include white breads, rolls and bagels, snack foods, candies, and even fruit juices. Eating these foods often will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode. 2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism. 3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite. 4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session. 5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Vegetables, beans, whole-grains and nuts are ideal sources of fiber
During the summer months eat more fruits or vegetables that are high in water, and also increase you water intake.
I’ve been receiving a great MASS newsletter here is a link to it check it out!
In my own workouts I've lowered the weight and decreased the rest time between sets to almost nothing, giving an almost cardio affect.
Wednesday, May 25, 2005
Business 2.0 :: Magazine Article :: What's Cool :: No Time? No Excuse.
Business 2.0 :: Magazine Article :: What's Cool :: No Time? No Excuse.
Sorry it has been a while.....there will be updates soon, Tom
Sorry it has been a while.....there will be updates soon, Tom
Tuesday, May 03, 2005
Friday, April 22, 2005
E.D.T
Hello,
So what is E.D.T. you must be asking? Let me 1st say for the best and most informative description get the book, "The Ultimate Guide For Massive Arms", as mentioned in my previous post. You can try the link in the post or Home Gym Link on the left, and maybe the Dragon Door link.
E.D.T. Escalating Density Training
BASICLY what it is, you group your training into 2-3 time based blocks. In thes blocks you do supersets or giant sets for that time. So for example you could be doing Bench and Rows back and forth for 15 minutes. Now what you would do is maybe find a weight you can do 10 reps with but only do 8. You would keep your rest period to a minimum between each set. Record the number of sets you do in the time frame and try and do it one set or rep better next work out. After the 1st block of time you can rest 5 minutes then do your next block.
Here is a modified full body workout I'm now doing
1 set of 20 rep squats/ pullovers
then
block "A" 15 minutes
Pull-ups and Bench
rest 5
Block "B" 15 minute
Kettlebell Presses
Closegrip bench
Curls
rest
Block "C" 5-10 minutes - this varies if I feel I'll need more leg work
Abs lower back [leg ext or curls if needed]
So what is E.D.T. you must be asking? Let me 1st say for the best and most informative description get the book, "The Ultimate Guide For Massive Arms", as mentioned in my previous post. You can try the link in the post or Home Gym Link on the left, and maybe the Dragon Door link.
E.D.T. Escalating Density Training
BASICLY what it is, you group your training into 2-3 time based blocks. In thes blocks you do supersets or giant sets for that time. So for example you could be doing Bench and Rows back and forth for 15 minutes. Now what you would do is maybe find a weight you can do 10 reps with but only do 8. You would keep your rest period to a minimum between each set. Record the number of sets you do in the time frame and try and do it one set or rep better next work out. After the 1st block of time you can rest 5 minutes then do your next block.
Here is a modified full body workout I'm now doing
1 set of 20 rep squats/ pullovers
then
block "A" 15 minutes
Pull-ups and Bench
rest 5
Block "B" 15 minute
Kettlebell Presses
Closegrip bench
Curls
rest
Block "C" 5-10 minutes - this varies if I feel I'll need more leg work
Abs lower back [leg ext or curls if needed]
Thursday, April 21, 2005
Update for 4/21/05
Hi, here is the latest Charles Staley newsletter.
I will be writing more about EDT in my next update tomorrow 5/22/05. I'll give a whole body work-out for it!
Tom
“HelloI just had to let someone connected with EDT know about the progress Ihave made using Mr. Staley's EDT program.I am a 43 year old physical education teacher and high school footballcoach. I have been lifting weights as a hobby for several years. Ihaven't made any real progress in years. I had come to the conclusionthat I had reached my genetic potential and I could only maintain mycurrent gains. I stumbled across Charles Staley's EDT program. Idecided to give it a try.Now, at age 43, I am making gains in strength nearly every time I goto work out. The program is easy to follow and simply uses commonsince. Thanks so much for a program that has renewed my enthusiasm forlifting weights. EDT is the best program out today.” —Cloy Ford,Conway, South CarolinaCS Responds: Thanks Cloy, I love getting letters like this. And if Imay, since we’ve had a lot of new subscribers recently, I wanteveryone to know where they can get the book: please point yourbrowser to: http://tinyurl.com/855rj and find out why sometimes,“breaking all the rules” can put you on the fast track to the physiqueyou’ve always wanted but thought you could never have!
I will be writing more about EDT in my next update tomorrow 5/22/05. I'll give a whole body work-out for it!
Tom
“HelloI just had to let someone connected with EDT know about the progress Ihave made using Mr. Staley's EDT program.I am a 43 year old physical education teacher and high school footballcoach. I have been lifting weights as a hobby for several years. Ihaven't made any real progress in years. I had come to the conclusionthat I had reached my genetic potential and I could only maintain mycurrent gains. I stumbled across Charles Staley's EDT program. Idecided to give it a try.Now, at age 43, I am making gains in strength nearly every time I goto work out. The program is easy to follow and simply uses commonsince. Thanks so much for a program that has renewed my enthusiasm forlifting weights. EDT is the best program out today.” —Cloy Ford,Conway, South CarolinaCS Responds: Thanks Cloy, I love getting letters like this. And if Imay, since we’ve had a lot of new subscribers recently, I wanteveryone to know where they can get the book: please point yourbrowser to: http://tinyurl.com/855rj and find out why sometimes,“breaking all the rules” can put you on the fast track to the physiqueyou’ve always wanted but thought you could never have!
Tuesday, April 12, 2005
Thursday, April 07, 2005
Update-from "Warrior Newsletter"
Excellent newsletter from Ori Hofmekler's newsletter The core concept of controlled fatigue training is to gradually train the body to resist fatigue and sustain strength during a prolonged intense physical stress.
That way you can handle a higher volume of intense exercise and be able to gain strength, speed, and velocity with an improved muscle/ fat composition.
Muscle capacity to utilize oxygen is a critical determinate in one's ability to sustain strength and resist fatigue.
Maximum muscle oxidative capacity relates to the rate of blood lactate removal after a 1 minute of all out test. Researchers at the Institute De Biology, Montpellier, France stated that maximal oxidative capacity is directly associated with the delay in the fatigue of champion athletes or highly trained individuals.
Recent studies at the department of exercise and sports science, Manchester Metropolitan University, Alsager, UK investigated the effect of warm-up sprint intervals on maximum muscle oxidative capacity (VO2 max).The British researchers speculated that the metabolic acidosis resulting from sprint intervals would enhance muscle perfusion and result in speeding oxygen uptake (VO2max) during a following bout of intense exercise.
The studies' results showed that these intense pre-fatigue intense exercises (but not moderate exercise) increased the amplitude to which muscle VO2 can rise during a following bout of intense exercise.
It is likely possible that super intense, pre-fatigue exercise such as sprint intervals, triggers a survival mechanism (i.e. fight or flight reaction to stress) that helps compensate for the sudden brutal onset of intense physical stress by inducing an immediate increase in muscle VO2 max with an improve capacity to utilize fuel and resist fatigue and thereby be able to better survive in times of high physical stress or danger.
Furthermore, to compensate for the wear and tear of muscle tissue, the body induces a profound anabolic and insulin sensitizing effect. Previous studies reveal that highly intense exercise has a more profound anabolic effect than moderate exercise.
In fact, intense exercise, such as a high volume of resistance training, increases testosterone levels with a superior affect on increasing growth hormone and IGF-1 levels as well as on enhancing insulin sensitivity compared to moderate aerobic exercise.
In conclusion, incorporating pre-fatigue intense exercise such as sprint intervals together with a high volume of intense exercise may be a most efficient training method to help maximize muscle capacity to utilize oxygen and resist fatigue while boosting the overall anabolic effect on the body.
Note that sprint intervals could possibly be substituted with other intense warm-up exercise such as power biking (max level) intervals, rope jumping, high jumps, or heavy bag punching (2min., 30sec rest, x 3-5).
If you like is subscribe!
That way you can handle a higher volume of intense exercise and be able to gain strength, speed, and velocity with an improved muscle/ fat composition.
Muscle capacity to utilize oxygen is a critical determinate in one's ability to sustain strength and resist fatigue.
Maximum muscle oxidative capacity relates to the rate of blood lactate removal after a 1 minute of all out test. Researchers at the Institute De Biology, Montpellier, France stated that maximal oxidative capacity is directly associated with the delay in the fatigue of champion athletes or highly trained individuals.
Recent studies at the department of exercise and sports science, Manchester Metropolitan University, Alsager, UK investigated the effect of warm-up sprint intervals on maximum muscle oxidative capacity (VO2 max).The British researchers speculated that the metabolic acidosis resulting from sprint intervals would enhance muscle perfusion and result in speeding oxygen uptake (VO2max) during a following bout of intense exercise.
The studies' results showed that these intense pre-fatigue intense exercises (but not moderate exercise) increased the amplitude to which muscle VO2 can rise during a following bout of intense exercise.
It is likely possible that super intense, pre-fatigue exercise such as sprint intervals, triggers a survival mechanism (i.e. fight or flight reaction to stress) that helps compensate for the sudden brutal onset of intense physical stress by inducing an immediate increase in muscle VO2 max with an improve capacity to utilize fuel and resist fatigue and thereby be able to better survive in times of high physical stress or danger.
Furthermore, to compensate for the wear and tear of muscle tissue, the body induces a profound anabolic and insulin sensitizing effect. Previous studies reveal that highly intense exercise has a more profound anabolic effect than moderate exercise.
In fact, intense exercise, such as a high volume of resistance training, increases testosterone levels with a superior affect on increasing growth hormone and IGF-1 levels as well as on enhancing insulin sensitivity compared to moderate aerobic exercise.
In conclusion, incorporating pre-fatigue intense exercise such as sprint intervals together with a high volume of intense exercise may be a most efficient training method to help maximize muscle capacity to utilize oxygen and resist fatigue while boosting the overall anabolic effect on the body.
Note that sprint intervals could possibly be substituted with other intense warm-up exercise such as power biking (max level) intervals, rope jumping, high jumps, or heavy bag punching (2min., 30sec rest, x 3-5).
If you like is subscribe!
Wednesday, March 30, 2005
3/30/05 Update
Wow I've been working a lot of OT and didn't realize I've missed my updates....sorry.
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom
Well I guess I'm a little lucky, I've been able to bring my kettlebells to work and do some working out during my shifts [12 hours long]. This has made it so I just do regular weights during my workouts. I know not everyone can do this, but if you can.....
One change I've done is sort of supersetting 2 different bodyparts, chest/weighted pushups with back/pull-ups for example, this allows for better recuperation between sets. Meaning if you you rest 1 minute between sets you will actually rest the body part @ 2 minutes, try it!!!
Let me know if there are any questions and or requests and please leave your email for a reply.
Tom
Recipe
Here is a snack recipe from The Diary Thinker. It is a good soy based recipe, soy is excellent for the heart and wieght loss.
LIKE TO USE SOYA MILK, AND 2 SCOOPS OF SOYA PROTEIN MIX.I MIX IT WITH WHEETABIX.IN THE PROTEIN MIX I ADD CREATINE, FRUIT SUGAR, AND DRY COCONUT : WHICH IS MADE BY SHAKING THE PROTEIN TUB.
I GUESS THIS WAY I DO NOT NEED TO USE A MIXER, AND IT DISSOLVES MORE SLOWLY INTO THE BLOOD.
I DO NOT LIKE USING PROCESSED PROTEIN, BECAUSE IT MAKES THE BODY LAZY, AND I SAVE A LOT OF MONEY.
Thanks for the recipe!!!!
LIKE TO USE SOYA MILK, AND 2 SCOOPS OF SOYA PROTEIN MIX.I MIX IT WITH WHEETABIX.IN THE PROTEIN MIX I ADD CREATINE, FRUIT SUGAR, AND DRY COCONUT : WHICH IS MADE BY SHAKING THE PROTEIN TUB.
I GUESS THIS WAY I DO NOT NEED TO USE A MIXER, AND IT DISSOLVES MORE SLOWLY INTO THE BLOOD.
I DO NOT LIKE USING PROCESSED PROTEIN, BECAUSE IT MAKES THE BODY LAZY, AND I SAVE A LOT OF MONEY.
Thanks for the recipe!!!!
Saturday, March 19, 2005
Tuesday, March 15, 2005
Reply to comment -weight gain
Hello,
Last week I received a comment about gaining weight, so I’ll address that here today. If anyone has questions or would like more personal attention please leave your email address. This is free all I ask is that you visit my sponsors for your supplement or fitness needs.
To help with any weight question the first thing I need to know is your current diet. Today I’ll assume your weight is maintaining on your current diet. If you have no problem with milk add 2-3 glasses of whole milk a day. If you can add a scoop of protein powder to them. This plus a good shake,[MRP or glass of milk and 2 scoops of powder] post workout will help, but this is generic, I need to know more about current diet.
The workout, this is the second thing I need to know. What are you doing now?
A good place to start is here
Squats – 1 set 20 reps supersetted with pullovers, @ 15 reps. Of course you need to warm up 1st on this and all the exercises.
Bench 5 sets of 5
Rows 5x5
Military Presses 5x5
Dips 3x ?
Curls 3x8
Increase weight on exercises as needed to maintain rep range. On the last set you should be barely able to get the last rep unassisted! Try this 2-3 times a week and let me know how it is working and we will go from there. I know this is generic...
Tom
Last week I received a comment about gaining weight, so I’ll address that here today. If anyone has questions or would like more personal attention please leave your email address. This is free all I ask is that you visit my sponsors for your supplement or fitness needs.
To help with any weight question the first thing I need to know is your current diet. Today I’ll assume your weight is maintaining on your current diet. If you have no problem with milk add 2-3 glasses of whole milk a day. If you can add a scoop of protein powder to them. This plus a good shake,[MRP or glass of milk and 2 scoops of powder] post workout will help, but this is generic, I need to know more about current diet.
The workout, this is the second thing I need to know. What are you doing now?
A good place to start is here
Squats – 1 set 20 reps supersetted with pullovers, @ 15 reps. Of course you need to warm up 1st on this and all the exercises.
Bench 5 sets of 5
Rows 5x5
Military Presses 5x5
Dips 3x ?
Curls 3x8
Increase weight on exercises as needed to maintain rep range. On the last set you should be barely able to get the last rep unassisted! Try this 2-3 times a week and let me know how it is working and we will go from there. I know this is generic...
Tom
Monday, March 14, 2005
Tuesday, March 08, 2005
Recovery Continued 3/8/05
Hello. Back to the subject of recovery, I know I probably wasn’t much help with the carbs, and I apologize. There are just too many diets, which seem to be manipulating carbs instead of balancing the diet. If you have question please ask and I will give answers!
Back to protein, if you are having trouble digesting large amounts at one time there are solutions. The obvious is smaller portions, but I know you want to get @30 grams or more in your 1st meal after your workout and for some this may be a problem. There are enzymes that will help digest the protein, you can mix your protein with pineapple or papaya juices. Some don’t like this because the acid in pineapple juice bothers some people. There are supplements that will help, one I use, is Aminogen, it is fairly cheap [@$15.50] and has 60 servings. Just take this with your protein drink.
Do not forget 2 more cheap and easy items for recovery. Water and plenty of it, also sleep!
Again if you have questions or comments .....please!!!
Tom
Back to protein, if you are having trouble digesting large amounts at one time there are solutions. The obvious is smaller portions, but I know you want to get @30 grams or more in your 1st meal after your workout and for some this may be a problem. There are enzymes that will help digest the protein, you can mix your protein with pineapple or papaya juices. Some don’t like this because the acid in pineapple juice bothers some people. There are supplements that will help, one I use, is Aminogen, it is fairly cheap [@$15.50] and has 60 servings. Just take this with your protein drink.
Do not forget 2 more cheap and easy items for recovery. Water and plenty of it, also sleep!
Again if you have questions or comments .....please!!!
Tom
Sunday, March 06, 2005
Wednesday, March 02, 2005
Updated Workout + + 3/2/05
Hello Everyone,
I know I said I was going to write about carbs, but I realize everyone is on different diets. The simple answer is during the 2-hour window if you are limited in daily carb intake this is the time to eat them. Others can follow a 1-2 gram per gram of protein ration. I follow a .5 –1 gram to protein ratio, that’s what gives me the best “pump” and recovery. I also ingest @ 75 grams pf protein during this time, 2 shakes 30 minutes then 1 hour after. Remember MRP’s are your best bet.
In other news, being home I’ve changed my workout to include more kettlebells as follows:
1 set of squats [20+reps] supersetted with pullovers.
2-3 sets of kettelbell cleans, then squat down, and on the upward motion over head press. Then switch hands, I use one bell. You can use a dumbbell or even a barbell for this. I do around 8-10 reps per side.
2-3 sets [supersets] chest and back 8-10 reps [dips and pull-ups for example]
2 sets of side presses
1 set curls/ and triceps presses
1 set of swings, switching hands in air, and 1 set of a combo I do. Swings, figure 8, uppercut, switching hands through out. If you want a detailed description let me know!!!
Tom
I know I said I was going to write about carbs, but I realize everyone is on different diets. The simple answer is during the 2-hour window if you are limited in daily carb intake this is the time to eat them. Others can follow a 1-2 gram per gram of protein ration. I follow a .5 –1 gram to protein ratio, that’s what gives me the best “pump” and recovery. I also ingest @ 75 grams pf protein during this time, 2 shakes 30 minutes then 1 hour after. Remember MRP’s are your best bet.
In other news, being home I’ve changed my workout to include more kettlebells as follows:
1 set of squats [20+reps] supersetted with pullovers.
2-3 sets of kettelbell cleans, then squat down, and on the upward motion over head press. Then switch hands, I use one bell. You can use a dumbbell or even a barbell for this. I do around 8-10 reps per side.
2-3 sets [supersets] chest and back 8-10 reps [dips and pull-ups for example]
2 sets of side presses
1 set curls/ and triceps presses
1 set of swings, switching hands in air, and 1 set of a combo I do. Swings, figure 8, uppercut, switching hands through out. If you want a detailed description let me know!!!
Tom
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