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[MjFrancis]

Throw me in that infirmary. I think i strained a pec. Noticed it was sore during benching last session but had a 3 day rest and didn't have mobility issues so just did my presses as normal last night. Pec was sore during it but i pressed on. Sore all night and then I kept waking up all night to sharp pain going through to my rhomboid. It's all tight and sore around my pec and around clavicle and trap.

It's not painful to rotate my arm around so at least there's no shoulder issues, hopefully. But it hurts in a normal resting position with arm down. Arm up feels a little better until getting towards the high end and then the stretch hurts.

Experiencing pain when you're not doing much of anything... that sucks. I hope you're able to nurse yourself back to health soon. I really can't think of anything worse than a pain or symptom of injury that is aggravated simply by existing.

This is an excellent list of info on IF.

Thanks, if it can help just a few more cats stay informed on IF, I'm happy.

 

[despire]

Hey everyone, I need you help.

My dad recently got bloodwork back and everything is bad. Triglycerides, Blood Pressure, and Cholesterol is high and he's pre-diabetic. They've been elevated for him for a long time but this test seemed the worst.

I'm trying to get him on IF because he eats constantly, though small meals. He's slightly overweight and is not active at all. Works from home. When I tell him about IF he claims it's nonsense besides knowing nothing about it -- very stubborn.


Can anyone help me find articles, studies, or literature showing IF (or any nutritional protocol really) would be helpful for him? He says it only applies to healthy people Iike me.

I need to prove him wrong.

What about paleo? People have cured diabetes, cholesterol and cardiovascular problems with it so it should be pretty good for your father. Probably easier to follow too than IF since you don't have to count calories or keep track of your eating times. IF is pretty hardcore diet style and it might be very hard to convert someone older unless they are desperate. Might be easier to talk him into paleo since your father should already know that sugars etc. are bad for you..

My father has diabetes and I've been pushing him to try paleo for a month or two. He's interested but hasn't done it yet. So we are kinda in the same boat here.

http://robbwolf.com/what-is-the-paleo-diet/
http://paleodietlifestyle.com/paleo-101/

This is a good book:
http://www.amazon.com/dp/0982565844/?tag=neogaf0e-20

You might try to get him try 100% paleo for a month or two and then get a new bloodwork done on him and see if nothings changed. Might do nothing, might save his life.

 

[kylej]

Well, I fucked up. Worked out for two hours on Monday, then again on Tuesday, and told myself I wouldn't workout yesterday, but as I was walking by the park I couldn't help myself. I'm addicted.

But I didn't adequately stretch (nor have I rested much this week), so within minutes of pull-ups and dips I felt a sharp pain in my left shoulder. I probably rotated it too much or something, but fuck it hurt. Decided to end my workout then and rest it all day today. Woke up this morning and it's still a bit sore. I can stretch my arm, but still feel a slight burning sensation in my shoulder, which sucks. I'm certain it will go away soon, but any injury, no matter how big or light, really fucking sucks. It's killing my spirit now knowing that it COULD potentially be worse than I imagined. I'll just have to wait and see. I want to workout out so badly tomorrow, too, and it'll have to take a lot for me to stop myself from doing just that.

Rotator cuff injuries are in the same category as lower back injuries. Once you snap you never go back. I'd take it easy.

 

[Anton Sugar]

Heavy deads and using a speed bag made my traps explode.

Yeah, I'm already doing deads as a regular part of my routine, but my accessory work is supposed to be a good deal lighter than my work sets.

 

[Mecha_Infantry]

Well, at least you know you're saturated.

I have barely drunk whilst on cray so I think my liver is doing ok. But yeh I'll stop for a while!

Well now you have me intrigued.

How much did you change up your routine compared to when on a bulk?

Increased my workouts a lot. The thing is, my body takes a huge amount of effort to get to hyper trophy. I used to do strength based work but I wasn't big. I switched to a mix of Branch Warren/Dorian Yates training of high intensity through a lot of exercises. For example shoulders was:

Military Press
High Rows
Front raises
Side raises
Rear shrugs
Front shrugs

Lol so I was training hard. But I was never run down, I was eating enough and I felt good. But that's what my body adjusted to. Now not saying that's for everyone, but that's how I found I got sole on

Think I have the workout floating around somewhere

 

[JB1981]

Squatted today for the first time in forever. Back feels great so far. Pleasantly surprised.

 

[parrotbeak]

Squatted today for the first time in forever. Back feels great so far. Pleasantly surprised.

Oh wow, that's great! How did you decide to try squatting again? Have you been lifting at all?

Experiencing pain when you're not doing much of anything... that sucks. I hope you're able to nurse yourself back to health soon. I really can't think of anything worse than a pain or symptom of injury that is aggravated simply by existing.

Dude, the drive to work fucking sucked. Had an ice bag on my chest and back, but I think that just provided some distraction. Can't think straight. Probably should have stayed home.

 

[trilobyte]

Hey guys quick question. Have you ever experienced this in your workouts?

Yesterday when I started my cardio and I felt this explosion of energy. I wanted to jump faster, punch harder, and never stop. It lasted all the way to the end and I still had room for more. It was like I turned into the hulk!

I really didn't change up my diet any that day...so I don't know what it was. That's never really happened before in the last three weeks since starting the routines. It was a little scary 0_o

 

[hawkshockey11]

Hey guys quick question. Have you ever experienced this in your workouts?

Yesterday when I started my cardio and I felt this explosion of energy. I wanted to jump faster, punch harder, and never stop. It lasted all the way to the end and I still had room for more. It was like I turned into the hulk!

I really didn't change up my diet any that day...so I don't know what it was. That's never really happened before in the last three weeks since starting the routines. It was a little scary 0_o

caffeine?
Adrenaline?
just a certain state of mind?

regardless those moments are fucking awesome. I remember getting them when played hockey.

 

[JB1981]

Oh wow, that's great! How did you decide to try squatting again? Have you been lifting at all?


Dude, the drive to work fucking sucked. Had an ice bag on my chest and back, but I think that just provided some distraction. Can't think straight. Probably should have stayed home.

Not really. I laid off weights for a while for the most part. I did Presses here and there and some bench but no squats. Deadlifts are out of the question. I have been mostly focusing on cardio.

My plan is to basically follow Justin Lascek's Strength and Conditioning program. I will squat Mon/Thu or Mon/Fri and probably do conditioning or play basketball on Tues/Fri/Sat.

Today I just squatted, bench and did pullups. Rest tomorrow, B-ball Fri. I squatted very light but I felt very good doing them and my back feels pretty good sitting right now.

 

[entremet]

Not really. I laid off weights for a while for the most part. I did Presses here and there and some bench but no squats. Deadlifts are out of the question. I have been mostly focusing on cardio.

My plan is to basically follow Justin Lascek's Strength and Conditioning program. I will squat Mon/Thu or Mon/Fri and probably do conditioning or play basketball on Tues/Fri/Sat.

Today I just squatted, bench and did pullups. Rest tomorrow, B-ball Fri. I squatted very light but I felt very good doing them and my back feels pretty good sitting right now.

Link to program?

 

[Drealmcc0y]

Do you think its worth doing weights if you only had 3 hours sleep?

I know I wont be able to push myself to the max, so is it worth the effort?

Went ahead and did an hour.

Took a couple of scoops of jack3d and I felt fucking great. Pushed myself to the max. Man my back was destroyed after doing those deadlifts. Man I love bodybuilding. Its really is like cumming.

 

[trilobyte]

caffeine?
Adrenaline?
just a certain state of mind?

regardless those moments are fucking awesome. I remember getting them when played hockey.

Yeah nothing changed that day in diet, just have one cup of coffee in the morning. It was weird, but yes it felt awesome

 

[The Chef]

My poor shoulder.
I have been working out 3-4 days a week for years with not too many issues. My Rotator Cuff can get tweaked from time to time but its usually not a big deal as long as I properly warm up before hand.

Now my workouts have changed quite a bit over the last month. I have started to do Muscle Ups super-setting them into my chest and back days twice a week. Been doing this for about 5 weeks now.

Two days ago I am at a hotel and I am hanging from a damn luggage cart and do a single slow pull-up. There is kinda a pop sound in the back of my left shoulder and I immediately let go. Didn't hurt or anything but it felt...tight. I moved my arm around a bit thinking "Wtf was that?" No pain at all while doing regular activities, until I pull a car door open. The pulling motion with my left arm put serious discomfort in the back of my left shoulder.

Its been about 4 days now with no working out at all. I went and just hung from a bar to see how it felt. It felt ok, but i felt it getting tighter as I hung there so I let go right away.

The heck did I do to my shoulder??

 

[cdyhybrid]

I really think this link should be in the sticky: http://startingstrength.com/index.php/site/platform_the_squat_bar_position

Great video.

 

[Drealmcc0y]

If I do 4-5 sets of squats on Saturday and then play a football match on Sunday is that affecting my legs recovery?

Will it make my efforts pointless?

 

[jacobs34]

Man. I've been doing weight training and cardio since January and while things had been going great - dropped around 35 lbs, saw big gains in my lifts - around three weeks ago I started breaking out with acne like crazy.

At first it was just on my face, so I bought some Clearasil, but all using that stuff did was give me an allergic reaction. After I finally got over that the breakouts started getting worse. I thought maybe it was the Creatine I was taking that was causing my skin to go crazy, but after a couple of weeks of not using it I was still having problems. Even the deodorant I had been using for years was starting to irritate my skin.

Turns out sweating so so much over the last couple of months had completely dried out my skin to the point where pretty much anything would irritate it. I'm taking a couple of weeks off from cardio until my skin clears up, and see what happens from there. You wouldn't think sweat could mess up your skin so much.

 

[Drealmcc0y]

Man. I've been doing weight training and cardio since January and while things had been going great - dropped around 35 lbs, saw big gains in my lifts - around three weeks ago I started breaking out with acne like crazy.

At first it was just on my face, so I bought some Clearasil, but all using that stuff did was give me an allergic reaction. After I finally got over that the breakouts started getting worse. I thought maybe it was the Creatine I was taking that was causing my skin to go crazy, but after a couple of weeks of not using it I was still having problems. Even the deodorant I had been using for years was starting to irritate my skin.

Turns out sweating so so much over the last couple of months had completely dried out my skin to the point where pretty much anything would irritate it. I'm taking a couple of weeks off from cardio until my skin clears up, and see what happens from there. You wouldn't think sweat could mess up your skin so much.

How many times do you wash a day? Has it increased a lot since working out?

 

[kylej]

The heck did I do to my shoulder??

snapped some shit up. do you do rotator cuff strengthening exercises to prevent shit like that?

 

[Mr.City]

If I do 4-5 sets of squats on Saturday and then play a football match on Sunday is that affecting my legs recovery?

Will it make my efforts pointless?

Probably. How hard do you guys play? What do you mean by "making your efforts pointless"?

 

[Chinner]

Probably. How hard do you guys play?

i suppose running inbetween squats days isnt helping recovery either?

 

[jacobs34]

How many times do you wash a day? Has it increased a lot since working out?

I shower in the morning when I get up and about ten minutes after my workout.

 

[LProtag]

Got down to the gym for the first time with my roommate. Only did about 20 minutes of cardio and then learned a bit about how a few of the machines work. Pretty pitifully weak, haha. My roommate does around 90-140 on machines and I was doing... 30-50, heh.

Anyway, going to try to keep it up and get myself in shape. Have to pay closer attention to my diet too and try to cut out what's left of the bad food I eat and find some more healthy food to introduce into it.

 

[FallingEdge]

i suppose running inbetween squats days isnt helping recovery either?

Light running should be fine. HIIT... don't think it is such a good idea.

 

[Izick]

I have barely drunk whilst on cray so I think my liver is doing ok. But yeh I'll stop for a while!



Increased my workouts a lot. The thing is, my body takes a huge amount of effort to get to hyper trophy. I used to do strength based work but I wasn't big. I switched to a mix of Branch Warren/Dorian Yates training of high intensity through a lot of exercises. For example shoulders was:

Military Press
High Rows
Front raises
Side raises
Rear shrugs
Front shrugs

Lol so I was training hard. But I was never run down, I was eating enough and I felt good. But that's what my body adjusted to. Now not saying that's for everyone, but that's how I found I got sole on

Think I have the workout floating around somewhere

Cool! Hey I'm willing to look at any workout if you want to share. I always like trying and infusing new things into whatever my current routine is.

Speaking of, I just got back from the gym, and holy shit, did I feel on today. It was chest and biceps, and I just killed it! Feels great!

 

[Brolic Gaoler]

Throw me in that infirmary. I think i strained a pec. Noticed it was sore during benching last session but had a 3 day rest and didn't have mobility issues so just did my presses as normal last night. Pec was sore during it but i pressed on. Sore all night and then I kept waking up all night to sharp pain going through to my rhomboid. It's all tight and sore around my pec and around clavicle and trap.

It's not painful to rotate my arm around so at least there's no shoulder issues, hopefully. But it hurts in a normal resting position with arm down. Arm up feels a little better until getting towards the high end and then the stretch hurts.

Damn bud, that sucks, I hope you recover swiftly.

 

[Mecha_Infantry]

Looking might my swole there mecha, you're gonna be shredded when you cut.

Cool! Hey I'm willing to look at any workout if you want to share. I always like trying and infusing new things into whatever my current routine is.

Speaking of, I just got back from the gym, and holy shit, did I feel on today. It was chest and biceps, and I just killed it! Feels great!

I'll have a look for ya tomorrow, getting late here and I need to sleep

 

[Izick]

I'll have a look for ya tomorrow, getting late here and I need to sleep

Thanks dude, that sounds great! Rest-up good!

 

[Timedog]

I've only been taking creatine on workout days for the past about 10 days and haven't noticed any changes and have actually made significant gains.

 

[Izick]

I've only been taking creatine on workout days for the past about 10 days and haven't noticed any changes and have actually made significant gains.

I don't know a whole lot about creatine, but I would think only 10 days of it isn't enough time to judge it properly.

 

[X-Frame]

Martin Berkhan obviously has a number of well-cited articles and critiques on his site:

Better Blood Glucose With Lower Meal Frequency
Three Meals Superior for Appetite Control
Intermittent Fasting, Set-point and Leptin
Fasting and Metabolism
Ghrelin and Entrained Meal Patterns

Also pertinent is this older article of his on IF and diabetes:
My Training Methodology and IF for Diabetes

Alan Aragon's guest post on Leangains last April critiquing the International Society of Sport Nutrition's stance on meal frequency is good. It's much more backed up than the ISSN's claims of increased frequency being better for appetite control, insulin sensitivity and cholesterol. Interesting since John Berardi was among the authors of the study and subsequently changed his position on IF within the year ("sorry about recommending six meals a day for the last decade+, guys!"). Regardless, the link to Aragon's article:

A Critique of the ISSN Position Stand on Meal Frequency by Alan Aragon

Mark Sisson's ongoing features on IF are well-cited and thorough:

Why Fast? Part 1 - Weight Loss
Why Fast? Part 2 - Cancer
Why Fast? Part 3 - Longevity
Why Fast? Part 4 - Brain Health
Why Fast? Part 5 - Exercise
Why Fast? Part 6 - Choosing a Method

And even though T-Nation hasn't gone full-blown IF on everybody, I had to chuckle a bit inside when their new resident dietary arbiter Nate Miyaki downplayed the importance of six-meals a day in Deep Meal Frequency Thoughts. Not really evidence for IF, but advice concerning the necessity of eating many small meals a day.

Kurtis Frank (Silverhydra & fitness reddit moderator) is also a good source of IF information, but I fear this list is becoming too comprehensive at this point. If someone doesn't perceive IF as a viable option for a diet after all this, their ignorance is on themselves.

Damn! Should be in the OP. Bookmarked this post. Thanks Francis! Knew I could count on ya.

What about paleo? People have cured diabetes, cholesterol and cardiovascular problems with it so it should be pretty good for your father. Probably easier to follow too than IF since you don't have to count calories or keep track of your eating times. IF is pretty hardcore diet style and it might be very hard to convert someone older unless they are desperate. Might be easier to talk him into paleo since your father should already know that sugars etc. are bad for you..

My father has diabetes and I've been pushing him to try paleo for a month or two. He's interested but hasn't done it yet. So we are kinda in the same boat here.

http://robbwolf.com/what-is-the-paleo-diet/
http://paleodietlifestyle.com/paleo-101/

This is a good book:
http://www.amazon.com/dp/0982565844/?tag=neogaf0e-20

You might try to get him try 100% paleo for a month or two and then get a new bloodwork done on him and see if nothings changed. Might do nothing, might save his life.

Paleo would of course be a great method, but he is very stubborn and just one of those guys that can't make big changes to his diet. He loves his breads and his rice and pasta, so it would be very hard for this. But this post and those links are very helpful for me to use as ammunition as possibly more choices he could include without eliminating what he loves.

 

[Anton Sugar]

I'll get that added to the OP this weekend.

 

[balddemon]

well today was super easy lol

light squat day ftw

squat - 225x3x5. easy, ATG
ohp - 105x3x5. easy, first day since stalling
bench - 165x3x5. easy.
wide grip pullups - 3x5. love these.
and some dips but then my shoulder hurt after 3 so i went home.

 

[rage1973]

Fuck yeah.
It was heavy but I was about to finish my set of 5 reps of 405lb deadlift.
Now I just gotta work my way up to 5 plate 1 rep max on deadlift

 

[Chinner]

I've only been taking creatine on workout days for the past about 10 days and haven't noticed any changes and have actually made significant gains.

how much yo taking?

 

[Timedog]

I don't know a whole lot about creatine, but I would think only 10 days of it isn't enough time to judge it properly.

The reason why I started doing it was because I read a study where after the "loading" phase, the subjects stopped taking creatine. After loading, creatine in muscles was up ~45% from nominal levels, and after 30 days of no creatine it was still up 22% from nominal levels, even after not supplementing any extra for that entire time. You are correct though, 10 days or so isn't long enough to tell.

how much yo taking?

5g post workout, and 1 scoop of Jack3d pre workout, which has 1g in it. I workout 3 days a week and rest 4.

 

[hawkshockey11]

Got a compliment for squat form from one of the vets today. Feels good man.

The reason why I started doing it was because I read a study where after the "loading" phase, the subjects stopped taking creatine. After loading, creatine in muscles was up ~45% from nominal levels, and after 30 days of no creatine it was still up 22% from nominal levels, even after not supplementing any extra for that entire time. You are correct though, 10 days or so isn't long enough to tell.


5g post workout, and 1 scoop of Jack3d pre workout, which has 1g in it. I workout 3 days a week and rest 4.

Yeah, it will take a few weeks especially with only 6g every other day.

 

[Doodis]

My poor shoulder.
I have been working out 3-4 days a week for years with not too many issues. My Rotator Cuff can get tweaked from time to time but its usually not a big deal as long as I properly warm up before hand.

Now my workouts have changed quite a bit over the last month. I have started to do Muscle Ups super-setting them into my chest and back days twice a week. Been doing this for about 5 weeks now.

Two days ago I am at a hotel and I am hanging from a damn luggage cart and do a single slow pull-up. There is kinda a pop sound in the back of my left shoulder and I immediately let go. Didn't hurt or anything but it felt...tight. I moved my arm around a bit thinking "Wtf was that?" No pain at all while doing regular activities, until I pull a car door open. The pulling motion with my left arm put serious discomfort in the back of my left shoulder.

Its been about 4 days now with no working out at all. I went and just hung from a bar to see how it felt. It felt ok, but i felt it getting tighter as I hung there so I let go right away.

The heck did I do to my shoulder??

Every time I do pull-ups I have to be very careful or my right shoulder pops out of joint. It usually happens on my later reps when I'm fatigued.

I'm kind of new to working out, so I'm not sure if it's something I should be worried about or not. Is it really harmful if it keeps popping out?

I'm not really sure how I can avoid it, other than not doing pull-ups anymore. I originally popped it out of joint years ago, so it's not like it will get better if I rest it for a while.

 

[Izick]

Yeah, Timedog, I say you just give it some more time, and then down the road, tell us how it's working out for you.

 

[The Chef]

Every time I do pull-ups I have to be very careful or my right shoulder pops out of joint. It usually happens on my later reps when I'm fatigued.

I definitely dont think its popping out of joint. It feels completely fine right now. Feels more like a muscle pull/ligament tear or whatever the hell happens to shoulders when they get jacked.

My rotator cuff is EXTREMELY sensitive so I make sure that I do plenty of warming up exercises for it before my actual workout. This is definitely not my rotator cuff that I tweaked though. Its on the back of my shoulder. Not even sure what it is. I think I'll just keep ice on it and take 2 weeks off.

 

[rando14]

Sounds like you screwed up your rear delt or perhaps trapezius.

 

[Chinner]

so is jack3d good? i heard its the bees knees.

 

[kylej]

so is jack3d good? i heard its the bees knees.

Cheaper to buy street amphetamine. Same effect.

 

[Timedog]

Cheaper to buy street amphetamine. Same effect.

Have you tried both Jack3d and street amphetamine?

 

[Timedog]

Yeah, Timedog, I say you just give it some more time, and then down the road, tell us how it's working out for you.

Yeah for sure, after I've been doing it for awhile (say a few months), I'll try supplementing every day again and see if I get any noticeable boost.

 

[ItAintEasyBeinCheesy]

Pretty easy protein recipe.

Canned tuna
Capsicum (bell peppers)
Red onion
Plain yoghurt

Slice the onions and capsicum up finely, mix with tuna and yoghurt and done.

All ingredients raw, takes about 5 minutes. Eating now and its pretty alright.

Made this again with Greek style Yoghurt and some smoked salmon mixed in, really fuckin good.

 

[The Chef]

Sounds like you screwed up your rear delt or perhaps trapezius.

Any suggestions? Just ice it?

 

[kylej]

Have you tried both Jack3d and street amphetamine?

Jack3d results in false-positives for Amphetamines in drug tests.

"[DMAA] can cause false positives for amphetamines [because it] is structurally similar to amphetamines lacking only a benzene ring. As referenced below, the percentage of false positives was 92.3% in this one study. It should be noted that false positives are determined by the specificity and the concentration threshold of the screening agent.

Reference:

Dimethylamylamine: a drug causing positive immunoassay results for amphetamines.
Vorce SP, Holler JM, Cawrse BM, Magluilo J Jr.
SourceDivision of Forensic Toxicology, Armed Forces Medical Examiner System, Armed Forces Institute of Pathology, 1413 Research Boulevard, Building 102, Rockville, Maryland 20850, USA."




If you need to be shaking and trembling with energy to get a good workout in, I don't know what to tell you. I think all pre-workouts are horseshit.

 

[ItAintEasyBeinCheesy]

Yeah my friend took one of the chemist drug test and showed positive for amphetamines. Was pre-workout stuff, think he was on Napalm or Mesamorph..... all the same shit though.

 

[kylej]

Yeah my friend took one of the chemist drug test and showed positive for amphetamines. Was pre-workout stuff, think he was on Napalm or Mesamorph..... all the same shit though.

I dunno. Sure your heart could explode while on it, but think about the extra rep or two you get per set. Totally worth it.