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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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had it last weekend.. lost 6kg. wouldn't wish it on anyone..Copernicus said:
as mentioned already, you can't just "lose" love handles, you need to lose fat all around your body. hitting the gym will harden them up and help grow muscle to get pecs, but losing fat around your upper chest and ass/waist is the hardest, you just need to diet and exercise well and they'll go.
brianmcdoogle
Member
Question on calories burned estimations.
I am using a recumbent bike when it is too late or too hot to exercise at night. The bike says I only lose about 200 calories, but online calculators show triple that amount. For someone who is getting into fitness stuff, what estimate is more accurate, the online calculators or the bike itself? The bike does not ask for age, gender, or weight, but the online calculators do. I know neither is going to be exactly corect, but which is the better estimate? And, does anyone know of a good site that has calories burned calculator for recumbent bikes? Or, would I just use a stationary bike as the barometer? Thanks.
I am using a recumbent bike when it is too late or too hot to exercise at night. The bike says I only lose about 200 calories, but online calculators show triple that amount. For someone who is getting into fitness stuff, what estimate is more accurate, the online calculators or the bike itself? The bike does not ask for age, gender, or weight, but the online calculators do. I know neither is going to be exactly corect, but which is the better estimate? And, does anyone know of a good site that has calories burned calculator for recumbent bikes? Or, would I just use a stationary bike as the barometer? Thanks.
Those of you doing GOMAD should think twice after reading this.
Is Dairy Healthy? The Whole Story Part 1
Is Dairy Healthy? The Whole Story Part 1
It would be impossible to say because each device brand has their own formula to calculate calories burned, plus adding that fact that every human being has unique physiological aspects, there is no way to be certain. If this is about loosing weight than it's about eating clean and having targets of intensity in training to loose that weight, not counting calories. Plus as you get more adapted to a cardio routine the less calories you burn so you are forced to up the intensity and duration, remember your body wants to learn how to burn less during training, since it thinks it's in a survival situation.brianmcdoogle said:
Just like how it's impossible to really say how much protien is in a chicken breast, it all about how it was raised And what kind of diet it had plus it's genetics. It's all about eating with principles, and not calculating your way to the top.
J Tourettes
Banned
X-Frame said:
Jesus christ, that was short! I know it's only part one but
J Tourettes
Banned
MjFrancis said:
Probably nothing that you didn't know already if you have more than a passing interest in food and health.
Dairy: perhaps the most controversial food in history.
While some people would argue that we shouldnt consume dairy at all, others recommend getting at least three servings per day. There is fat-free, 1%, 2%, whole, cream, butter, and more. There is also the pasteurization, ultra-pasteurized and raw debate. Who is right? What fat content is the best? Should you eat raw dairy?
Lets find out.
The History of Dairy Consumption
The fact of the matter is that humans have been consuming dairy in one form or another for 10,000 years. Many cultures (e.g., people of the Lotchenstal Valley, the Masai, Mongolians) have subsisted on tremendous amounts of dairy without any problems often associated with it. The difference is that traditional dairy was from cows that ate grass, got exercise, breathed fresh air, and enjoyed the sunshine. Their quality of life and therefore quality of milk was excellent.
Fast forward to today and things have changed. Milk demand has increased greatly in the last hundred years, and so the industry responded. Cows moved off family farms and onto Concentrated Animal Feeding Operations (CAFO), which are essentially huge conglomerate farms where they:
a) are fed tons of corn,
b) stand in their own waste
c) are given antiobiotics to prevent the illnesses from that corn consumption and the unsanitary living conditions
d) are given copious amounts of growth hormones to speed their growth and increase their milk production.
Appetizing, I know.
Traditionally, cows were allowed a seasonal reproductive cycle and were milked for only six weeks after giving birth. Today, conventional dairy farmers inseminate cows only a few months after giving birth, which can compromise the immune system and decrease milk quality. Whats worse, it will also cause a huge increase in estrogens in the milk.
These estrogens can fuel the growth of several tumors and are linked to prostate, breast and ovarian cancer. Cows allowed to graze on grass and have seasonal reproductive cycles have significantly less estrogens in their milk, at levels that are not thought to be problematic.
Below is a table to give you a little perspective on the changes in the lives of milking cows brought about by the move off the family farm and onto the CAFOs.
Why Grass-Feeding Rules
While we have certainly made cows more efficient milk-producing machines going from 336 lbs to 20,000 lbs of milk produced per year this has had a tremendously negative impact on milk quality. Milk produced in this manner is not what I would consider a healthy food option, and I am definitely not a big fan of this conventional dairy due to the poor production, poor quality, high estrogen content, and loss of important fatty acids and fat-soluble vitamins. Fortunately, dairy from pasture-raised grass-fed cows is an entirely different animal.
Since these cows are actually allowed to eat what they were designed to eat, their milk quality is vastly superior containing more actual nutrition like increased levels of vitamin A, vitamin K (in the more powerful form of K2), omega-3s, and CLA. In fact, grass-fed cows have been found to contain up to 500% more CLA than their conventionally fed brethren!
In addition to grass-fed dairy being far superior to conventional grain-fed dairy, full-fat dairy is also superior to low-fat or fat-free, contrary to popular belief or recommendations but we will get to that in Part 2!
kevo_huevo
Member
J Tourettes said:
yeah, if you've ever seen the documentary "food inc," this article summarizes a good 20 minute segment of that film (which is pretty awesome i must say). i am interested in reading why they would recommend full-fat over non or low-fat (stay tuned for part 2!!! lol)
TheRagnCajun
Member
In Canada growth hormones are not given to dairy cattle. In addition, antiboitics are only given to sick cows and the milk they produce may not be sold for some time after. Even beef cattle are not given 'copious' amounts of either, its strictly regulated.
As for cattlefeed, I won't argue that grass-fed is better, but that doesn't make corn-fed cows unhealthy, and there isn't much study into how much of a difference it makes to milk.
I think its more accurate to say that the industrialization of dairy production has had a negative effect to the quality, as is the case with basically all foods in North America.
As for cattlefeed, I won't argue that grass-fed is better, but that doesn't make corn-fed cows unhealthy, and there isn't much study into how much of a difference it makes to milk.
I think its more accurate to say that the industrialization of dairy production has had a negative effect to the quality, as is the case with basically all foods in North America.
sixteen-bit
Member
Fitocracy is the best thing ever. What an intelligent way to get the Xbox generation involved and motivated. Dem 'cheevos.
J Tourettes
Banned
kevo_huevo said:
I imagine it'll be to do with the additives that allegedly get added to 1% or fat free milk to make it appear more milk like.
Breakfast question:
I want to switch up my breakfast to a more suitable option as I am currently just having cereal with skim milk. I don't have a lot of time in the morning and I love cold breakfast meals, cereal, drinks, etc..
With that said, what would be a preferred option to having cereal in the morning that is quick? Protein shake + yogurt, oatmeal, other?
Many thanks!
I want to switch up my breakfast to a more suitable option as I am currently just having cereal with skim milk. I don't have a lot of time in the morning and I love cold breakfast meals, cereal, drinks, etc..
With that said, what would be a preferred option to having cereal in the morning that is quick? Protein shake + yogurt, oatmeal, other?
Many thanks!
kevo_huevo
Member
_dementia said:
what's this? can a brother get an invite please?
As kevo_huevo mentioned, I saw a lot of this sort of information in Food, Inc and given my interest in food and it's relation to health I have heard most of it. It never hurts to have a reinforcement of the arguments, though! Thanks for posting it for me J Tourettes.J Tourettes said:
Every food in the world will have negatives, but as usual moderation is the best advice. Personally I could never give up dairy. Cottage cheese has many more positives than negatives.
It is concerning that standards on food production vary so much between countries. We understand the safe and healthy methods but too often that is not considered the most important factor.
It is concerning that standards on food production vary so much between countries. We understand the safe and healthy methods but too often that is not considered the most important factor.
Any you guys live in Italy or Spain?
I'm sure more countries are similar, but my mom who's been over there twice couldn't believe the quality of food everywhere she traveled. She told me that instead of hotdog or pretzel stands we have here, there are panini stands in Italy that serve fresh panini's with all natural ingredients. That on truck/rest stops there are gourmet food and fresh vegetables and fruit instead of fast food and vending machines.
Is that true?
I'm sure more countries are similar, but my mom who's been over there twice couldn't believe the quality of food everywhere she traveled. She told me that instead of hotdog or pretzel stands we have here, there are panini stands in Italy that serve fresh panini's with all natural ingredients. That on truck/rest stops there are gourmet food and fresh vegetables and fruit instead of fast food and vending machines.
Is that true?
J Tourettes
Banned
kevo_huevo said:
Pm me your email and I'll send you an invite.
J Tourettes
Banned
MjFrancis said:
No problem. I'm just hoping that the UK doesn't go down that route.
Jason's Ultimatum
Member
Can't keep my back arched at the bottom when doing deadlifts.
I'd stop floor pulls then and instead do rack pulls. Put the pins at or a little below knee height.Jason's Ultimatum said:
Then I'd assume you'd need to work on hip flexor length and strength as they're the prime movers when hip flexion increases beyond parallel. If the psoas are weak or short your lower back muscles will flex to complete the range of motion which is bad.
kevo_huevo
Member
man, fitocracy is a pretty neat/fun tool.
it'd be kind of cool if there were enough of us joining fitocracy. we could maybe start a GAF group and push each other to reach bigger numbers.
it'd be kind of cool if there were enough of us joining fitocracy. we could maybe start a GAF group and push each other to reach bigger numbers.
Given that we have a BroScience-GAF, P90X-GAF, Running-GAF, and weight-loss-GAF thread, let alone how many other people on GAF who work out in other ways, is it worth creating a separate thread to advertise Fitocracy invites and the GAF group?
I think it could only benefit from getting as many different people as possible involved, as it will just give everyone a larger community to compete with and motivate one another. Plus, it will expose us all to all sorts of different workout styles.
At the very least, I think that advertising it on the other fitness type threads is worthwhile.
I think it could only benefit from getting as many different people as possible involved, as it will just give everyone a larger community to compete with and motivate one another. Plus, it will expose us all to all sorts of different workout styles.
At the very least, I think that advertising it on the other fitness type threads is worthwhile.
Jason's Ultimatum
Member
What is a hip flexor stretch.
Brolic Gaoler
formerly Alienshogun
Jason's Ultimatum said:
Hurdler stretches work, I do believe.
http://www.youtube.com/watch?v=g6IPyRwPX20
Also, this.
http://www.youtube.com/watch?v=qKFJOTk-cUE
Edit: Nevermind I must have done Hurdler stretches wrong in the army, haha, they always made my flexors on the back leg hurt.
Jason's Ultimatum said:
http://www.youtube.com/watch?v=-ZX1QMTdAC4
Start at 2:20 if you want to cut right to it.
Be aware of entering the pain cave.
Went to the doctor today to get some blood work. Wanted to drop some weight and went from 164 (5'6, just wasn't happy with the weight distribution) in june to 139. As soon as I told her I started to go to the gym, she told me to avoid creatine right off the back lol. Mentioned how it causes liver and kidney issues and some of her patients had damage for life or something along those lines. I've done my share of reading regarding creatine but still, what she said was a bit intimidating. Going to start bulking up on monday, adding fish oils creatine to the stack.
Yep, I do that one right at 2:20. I also do one where I put my leg on a box jump, place my both of my hands on that foot, and then push outwards with my elbow to stretch the hip flexor. You are supposed to keep the other foot straight and try activating your core while doing it. Do that for 90 seconds then switch.X-Frame said:
reilo said:
Can you find a video of what you mean? I'm having a hard time following.
Also, http://www.youtube.com/watch?v=IioW8A3fgW0
That's another from K-Star called the "Couch Series" .. what he starts off doing (and the 2nd variation) is what I do between each MP game that I play when I play video games. Lol.
For example, after a BF:BC2 game I'll get up and do 15 seconds each leg then continue playing. It really helps undo everything from sitting for too long.
Prologue said:
SMH .. just nod and smile.
Creatine is manufactured in your body already -- I bet most people don't even realize that. You're just topping off the tank with supplementation of it. Of course if you consume extreme amounts and don't drink enough water/fluids to keep your kidneys happy I'm sure there's negative consequences. I can't cite anything specific as I can't remember the studies I read 4-5 years ago, but it's been widely regarded as safe and effective when used as directed.
However, in your case if you're 139 and looking to put on some mass with minimal fat I wouldn't worry about creatine just yet. Your diet and a consistent, compound-focused strength training program is all you should need right now.
I don't know what it's called.X-Frame said:
Let me see if I can explain it better...
Get a box jump that's tall enough to put your right foot on top of the surface with your thigh parallel to the ground. Your left leg should be straight and left foot on the floor.
Put your right hand on your right foot, but keep your arm on the inside of your leg, to where you are touching the inside of your right knee with your right elbow.
Now push your right knee outwards like if you were doing a butterfly stretch and use your right elbow to apply even more pressure on it. If you need to, use your left hand to keep your right foot in place, too. That should get that entire area loosened up.
Then do the same to the other leg.
A good test to do is to then do an air squat after only stretching one side. You'll definitely notice a difference.
Jason's Ultimatum
Member
Maybe when I get into starting position I don't stick butt out. And I'm probably bending my legs too far down.
Today I did DLs, snatches, pullups, DB chest press, and dips.
I'm loving this new workout routine.
Today I did DLs, snatches, pullups, DB chest press, and dips.
I'm loving this new workout routine.
parrotbeak
Member
Ya, if you're squeezing your glutes you really can't round your lower back. Also remember to load up in correct posture before dropping down.
Jason's Ultimatum
Member
Your glutes as in your buttocks?
EDIT-Got the exercises confused. I didn't do snatches. Those are hard as fuck to do. I did power cleans. I use a dumbell when doing clean and presses.
EDIT-Got the exercises confused. I didn't do snatches. Those are hard as fuck to do. I did power cleans. I use a dumbell when doing clean and presses.
parrotbeak
Member
Don't squeeze my glutes, squeeze your own glutes.Jason's Ultimatum said:
the_log_ride
Member
X-Frame said:
X-Frame said:
These are great stretches, though can someone explain wha the pain cave is about?
parrotbeak
Member
Some people mistakenly think that you should be in pain during workouts. It's fine to have soreness after a good workout. Pain is never ok during exercise or stretching. That usually means something is wrong. Pain during stretching means your muscles are being stretched beyond where they want to be and they will tighten up more to protect themselves from tearing.the_log_ride said:
Complex Shadow
Cudi Lame
hey guys what burns fat faster in 30
bicycle or treadmill.
also is there way to get abs without doing situps. my back hurts every time i sit up.
bicycle or treadmill.
also is there way to get abs without doing situps. my back hurts every time i sit up.
cuevas. PhD.
Member
Do HIIT.Complex Shadow said:
parrotbeak
Member
I'd think it would depend on a lot of things, like biking uphill, how fast you're running, etc. Do whatever you enjoy best. Do both. Just do something.Complex Shadow said:
Ya don't do sit ups.
http://video.nytimes.com/video/2009/06/17/magazine/1194841000095/core-values.html
http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body
Complex Shadow
Cudi Lame
thanks for that. i learn something new everytime i come to fitness gaf.parrotbeak said:
I've been reading a lot of "Fit: An Unconventional Guide to Using Conventional Methods for Creating Fitness for the Real World." Honestly, each chapter in this book is worth $10-$20, easily, based on how much information is in it. Endurance training, strength training, diet, programming, flexibility, various lifts, etc. are all covered in fantastic detail.
I was going through some of the stuff I had highlighted, and came across a paragraph that should be driven into the skull of each and every new trainee, just so they stop swapping programs when it gets hard. This should probably be in the OP:
Wether it's Grayskull or Starting Strength, beginner programs work because the people that designed them make their clients bust ass and not change simply because it gets difficult. If you're going to train, switching programs because it gets hard is going to stunt your progress. Don't bitch out on yourself just because you don't want to put five more pounds on the bar. Don't skip a workout because you just don't feel in the zone. Dedicate yourself to yourself and hit the steel hard every time you walk in the door.
In other news RED LOBSTER HAS ALL YOU CAN EAT SHRIMP. Got a cheat day coming up? Cause if you do, eat so damn much that they never bring it back. Hope everybody has a good time at the gym this weekend.
I was going through some of the stuff I had highlighted, and came across a paragraph that should be driven into the skull of each and every new trainee, just so they stop swapping programs when it gets hard. This should probably be in the OP:
Wether it's Grayskull or Starting Strength, beginner programs work because the people that designed them make their clients bust ass and not change simply because it gets difficult. If you're going to train, switching programs because it gets hard is going to stunt your progress. Don't bitch out on yourself just because you don't want to put five more pounds on the bar. Don't skip a workout because you just don't feel in the zone. Dedicate yourself to yourself and hit the steel hard every time you walk in the door.
In other news RED LOBSTER HAS ALL YOU CAN EAT SHRIMP. Got a cheat day coming up? Cause if you do, eat so damn much that they never bring it back. Hope everybody has a good time at the gym this weekend.
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