Can anyone give me benching tips. I almost never feel it in my chest? Feel my triceps working more than anything. Why is that?
If you want to build size and isolate your pecs hold the bar closer to your your center of gravity or even more toward your belly (away from your face.) You may have to reduce the weight to do this but it will better isolate the lower par to fyour pecs. Imagine squeezing an orange in between the huge monster pecs you wish to have there in the middle of your solar plexis. You can do this by assuming the push up position, but making a triangle with your fingers in the middle of where your solar plexis would hit the floor. THis will help you get brain involved in squeezing lower section of your pecs into action. The reason dumbells would work better for this is you can more easily cross over the centre of gravity and pump and sqeeze the pecs into a bulky shape. To build size always go slower with gravity both on your back with the bar, and facing the floor in the push up position (eccentric contractions)...if you actually want to better at a sport, do pliometric (explosive) contractions against gravity, even static contractions are better for size though, but imagine the squeeze if you want size and milk it slow. Pec muscles attach to the sternum and area around the solar plexis, but rarely get worked there unless you focus on isoalting that specific area. If you do the pecs will "POP" out of your solar plexis area and increase definition in that area specifically, where lets face it, it counts the most for esthetics.
Anybody have some pro tips, particularly recipes and shit to make to get me through the day, for a keto diet?
I have to lose as much weight as I can (within reason and heathily) before my next doctor consultation in April. I've already lost about 8kg just watching what I eat and rejuvenating regular daily exercise in my life, but I'd like to give it a boost to shed some of the body weight.
I've already got some ideas on meals (gotta love eggs, meat, and greens), have done research on the process and average cals for certain veggies (goodbye potatoes
), but yeah. If anyone has any tips or recipes they love please let me know
Most important is to eat less simpe sugar and more complex CHO from veggies. Eat lots of salad, like way more than you thought you could stand, different kinds (parsley is my favourite) the thermic effect of food (energy required to digest) will burn calories but at least the vitatmins are going in if not a lot of starch. Cook some of your vegetables (broccoli is the most nutritious) a little (steam) and nuke (micro or boil) a small section of them to get your complex carbs. By eating a huge volume but keeping the caloric intake low you boost metabolism. Eat a tonne of wild and whole grains but avoid white starches and simple sugars like the plague. Eat far less protein than you think you need from hard to digest large animals and get more from fish, the extra fish oil will help with lots of things and still give you the lipids you need without over doing it.
Dont eat any children
Doing a little surfing on ketones etc. and I had the idea that maybe what advocates of keto are actually doing isnt as bad as what I have beeen trained to beleive. I thought that what actaully constitutes a new age "keto" diet wasnt really the zero CHO diet it is advertised to be...pretty much am finding I was correct, you are still eating a lot of complex carbs, probably more than you think, which is good. What most of you who are successful with keto are actually doing and what I and many doctors would promote, is of course less sumple sugars, but still 60% CHO (COMPLEX FIBRE rich mind you), 25-30 % fat (kinda get falsely accused of being a scientist who says to avoid fat, I have never said that, especially when it is obvious from research that we burn at no greater than 40%, and that eating lots of fat is akin to evolutionary history) and of course 10-15% protein to round it out. As an endurance athlete, I can guarnatee you that the old definition of keto was not for me. I was likley in keto for a large part of my training days as I ate 6000 calories a day and still was as thin as rail. I simply burned it all off and had an exceptionally high metabolism. I already told you all how I could smell the acetone (solvent) in my urine the one time and felt weak and lost size in my muscles. Many times I overtrained, under fed (didnt eat enough fat) and lost sleep. I actually was extremely grouchy when I was not meeting the demand for the high output I was doing which flies in the face of those that say ketones are better for "thinking and mood." I am willing to accept that perhaps people with the opposite problem (i.e. are burdened with exceesive fat) might react differently to such restrictions, however
THIS SITE run by a doctor and Canadian appears to have a pretty good grip on how to do what I will consider is a current day "keto" plan (which is actually not similar to Atkins or the extremely low CHO crash diets I was trained to abhorr.) I dont agree with everytihng this dude says as not all doctors can be trusted just because theyare doctors, but he hits a lot of the same tenets that match what I have researched in person and through study. He also says there is a continuum of "keto" so it is not black andwhite whether you are in it or out. Bottom line, do not continue with any plan where you lose sleep, become grouchy, smell excessive acetone in your urine. If you mitigate these risks....all power to you.
