JudoJosh is "Moving North of Vag" with USPlabs at his back
- 09-29-2010, 09:59 AM
- 09-29-2010, 09:59 AM
ok well the conventional wisdom always goes against low/no carb diets. dieticians and doctors are taught using the US food pyramid, which reccomends 5-8 servings of grain daily. to them, high amounts of carbs are essential to good health. these are the same people who pay no attention to gluten concentration, PH levels of food, etc.
first of all, its either low carb or no carb. in no carb, your body enters a state of ketosis. once the liver glycogen stores are depleted, the liver produces ketones that the brain continues to burn..instead of glucose. the energy in this diet comes from fat stores and consumed dietary fat. this is a great diet to drop body fat but not a bodybuilding diet. people who deplete their muscle glycogen through workouts will have a hard time replenishing that glycogen without carbs/glucose. however it is perfectly possible to live in ketosis, just like how our ancestors did before the agricultural revolution. you might not power through 2 workouts a day but if given enough dietary fat, there is research showing that physical endurance wont be affected.
paleo people believe in a low carb approach. low meaning the ceiling is about 150-170 g a day. this gives you many benefits. your insulin sensitivity improves because you are not spiking the insulin and blood sugar throughout the day with super high glycemic carbs. vegetables are extremely low glycemic and fruit has a low glycemic load because of the fiber content, longer time to digest, fructose is processed in the liver, etc. eating fruit/vegetables/red potatoes allows us to replenish muscle glycogen without all the health issues thats associated with grains and processed sugars.
so no carb/keto is a little more difficult to stay with if you lift/train, but there is no research proving that there is any harm. the best is to use low carb (up to 180 grams) and limit the carbs to fruit, veg, red potatoes.
- 09-29-2010, 12:04 PM
When I'm cutting carbs, cardio is kept short, HIIT style and I train in the lower rep ranges. I find it's easier to bounce back that way, as I'm not really tapping too much into my glycogen during lifts, and only really hitting it on cardio days. I would agree with the above statement about "Low or no carbs," when used for recomping and such. Every so often though, I'll carb up for a day just to shock the body and keep it guessing, plus, it lets me go harder at it next time I'm in the gym. I'm not talking overboard here, just some sensible carbs timed around my schedule for that day. It doesn't concern me if I don't lose weight for that day, because I know it's not enough to plateau me. Besides, I don't need to weigh myself everyday, I can pretty much tell by this point what's going on.
09-29-2010, 12:41 PM
09-29-2010, 01:07 PM
09-29-2010, 02:15 PM
09-29-2010, 10:02 PM
09-29-2010, 10:15 PM
Had my quiz today, which I think I did fairly well on. I decided to just buy another bottle of prime and extend this. I counted my left over prime caps today and if I pick up anoter bottle and continue with the 69 protocol I should be able to about 4 more weeks which would make my total 6 weeks on prime. My OEP, AP, Jack3d, and powerful should last till then. If my powerful runs out I have some 1-carboxy I can take afterwards. Not sure if it is just as good or not. I am also toying with the idea of adding in some ephedera into the mix to aide with the fat loss and also help kill the hunger cravings I been getting recently. If I do it will be very minimal like say 25 grams a day split into 2 servings taking a couple hours after the OEP, but im still not sure.
Anyway today was bench so workout was
DB Incline 5x10
Face pulls with my rope 5x10
kettlebell complex done twice
09-30-2010, 01:31 AM
09-30-2010, 09:16 AM
basmati rice is good. i know rodja eats it post workout. the acidity is much lower than other kinds of rice. you can google the PRAL score of food, that will give you an idea how acidic or alkaline the food is.
quinoa i have no experience with. im not sure if its sprouted or not which would make a difference in its anti-nutrient content.
dont eat ephedrine. that sh#t is too harsh on the body/heart. if you wanna lose fat, put yourself in keto and do less martial arts. use weekends for re-carbing. let me know what else you need to know
09-30-2010, 09:32 AM
Man, I've only got til' saturday and then I'm a married man. I should be doing more wedding stuff, but too much good info here. I will add that spinach is great for balancing high acidity, the darker the better. As for quinoa, I like it and it's a very protein complete carb. At this point, though, I'm not sure of it's acidity.
09-30-2010, 09:37 AM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
I still take in quite a bit of carbs since I've been adding more cardio into my training and am still performance based as opposed to aesthetically based. Right now, I'd say I'm getting about 275-300g of carbs along with 240-300g of protein and 60-80g of fat. All of my fats come from beef, whole eggs, EVOO, coconut milk, and mixed nuts.
M.Ed. Ex Phys
09-30-2010, 04:23 PM
I am presently out of basmati rice. I had opted to get quinoa instead during my last grocery trip. I had read some articles on vegetarian eating and saw many people eat quinoa with black beans and say they formed a complete protein. So I figured it would be some cheap meals to have once in a while instead of meat. But now that I have been looking into this paleo lifestyle and it preaches against beans I never made the quinoa. I also am not sure if it is sprouted or not. This is what a quick google search turned up if this helps
So since quinoa is not really a grain and the article said it is realated to spinach is it safe to say it is paleo friendly?Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as "war balls." Beginning with the Spanish conquest in the 1500s, there was a 400-year decline in the production of quinoa. It became a minor crop at that time and was grown only by peasants in remote areas for local consumption.
Technically quinoa is not a true grain, but is the seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of it's cooking characteristics. The name comes from the Greek words, chen (a goose) and pous (a foot). This is due to a resemblance of the leaves of the plant to the webbed foot of a goose. The leaves are lobed or toothed and often triangular in shape. The succulent like plant grows from 4 to 6 feet high and has many angular branches. The flower heads are branched and when in seed looks much like millet, with large clusters of seeds at the end of a stalk. The plant will grow in a variety of conditions but favors a cool, arid climate and higher elevations. Beets, spinach, Swiss chard, and lamb's quarters are all relatives of quinoa
For people who need to follow a gluten free diet regime the good news is that standard quinoa grains are gluten free. Quinoa grain can be included into your diet easily and you can be sure that as long as the other ingredients are also gluten free there will be no problem.
There are however quinoa food products where it is not quite so clear cut. Quinoa flour and quinoa flakes are processed quinoa and cannot be guaranteed gluten free. The problem comes because some quinoa manufacturers use the same factory to produce other flours. This means that there can be some cross contamination with wheat flour products.
As for going keto.. I can imagine that would be fairly hard to do paleo. When I was doing the anabolic diet I relied heavily on cheeses for my fat intake. It would be hard to hit the needed percent of fat in your diet while still being paleo. That would have to be alot of nuts!! And I can't imagine eating without fruit in my diet now. I dont think a keto diet would be an option for me anymore.
09-30-2010, 04:30 PM
I try and lift the same way. I believe in the olympic / athlethic type of lifting rather then the bodybuilding approach. Not that there is anything wrong with it, it is just a personal preference of mine. I try to avoid all movements that would involve me sitting or using a machine. I try and do almost everything standing up. I recently finished reading Power Training by Dos Medios and am about to start this other book about functional training. I see from your log you follow Defrancos WS4SB. I will prolly give that program a shot after my 531 but am gonna stick with 531 for a little longer to give it a fair chance. It is soupposed to be great for strength building. Do you read any of Jim Smiths writings?
09-30-2010, 04:34 PM
Incase anyone doesnt know who Joe Defranco is, here is a compliation video of his gym
09-30-2010, 04:44 PM
wait...its the opposite, paleo is very keto friendly. the deficit in calories that used to be from carbs now come from fat, eggs/fish/steak/oils. paleo is the perfect diet for keto. keep carbs under 30 during the week and recarb on the weekends.
09-30-2010, 04:54 PM
Sweet potato and banana mash. Basically mash a banana into a sweet potato with a fork. Heat both of them 1st of course. About a minute in the the microwave for the banana and depends on the sweet potato. I usually use half a sweet potato and a whole banana.
09-30-2010, 05:03 PM
09-30-2010, 05:15 PM
09-30-2010, 05:19 PM
09-30-2010, 06:05 PM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
M.Ed. Ex Phys
09-30-2010, 06:46 PM
Let us know how you like it. I don't have any sweet potaoes home now but I can run to the market and grabbed a couple sometime this week
09-30-2010, 10:41 PM
Basically did it like a twice baked. Baked the sweet potato, cut off cap, scooped out inside. Put it into a bowl, with a warmed banana, added some cinammon, and a bit of cayenne (i love sweet meets spicey). Mixed it all together, put it back into the potato, and baked for another 10 minutes. **** is delicious!
09-30-2010, 10:51 PM
Nice HTS I might have to try it like that too. How long did u cook it the 1st time?
09-30-2010, 10:58 PM
In this case I baked it for about 55 minutes before adding the banana and rebaking for 10 minutes. I use a bit of microwave assistance to get the banana and sweet potato filling to blend well before readding it.
09-30-2010, 11:12 PM
09-30-2010, 11:36 PM
09-30-2010, 11:42 PM
10-01-2010, 12:10 AM
So tomorow I am going to try the fasted training protocol as suggested by mulletsolider. Soupposed to be good for helping burn fat during the workout. And while speaking about fasting.. anyone ever try fasting in general? For a while I was 24 hour water fasting once a week. I had heard about it from an interview before with either Alywn Cosgrove or Vince Delmonte I think but basically they made a really good argument why fasting is good for just good general all around health and not just that but if you fast 1 day a week it will help with weight loss. Like how they say you need to cut 500 calories a week to loose a lb so if you are eating 2000 calories a day thats 14,000 calories a week and if you fast one day that week you will cut your weekly calorie down to 12,000. But to me this was just a perk, the health benefits of fasting is what really sold me on it.
10-01-2010, 05:56 AM
- 5'10" 220 lbs.
- Join Date
- Jan 2006
I've read the 5/3/1 template several times, but it's sole focus is increasing just a handful of lifts and lacks real athletic movements.
M.Ed. Ex Phys
10-01-2010, 10:52 AM
10-01-2010, 11:00 AM
ok I know this is yesterday's news, but that gym you posted looks SICK!!!! man what I wouldn't so in order to lift in a place like that!!!
Working on living
10-01-2010, 11:59 AM
So yestarday I decided to start a 24hr water fast. I had no food past 1:00pm. I still took my prime but I took it with CLA or fish oil to help with absorption. I stayed up late studying and work up around 10 this morning. Upon waking up I immeadiately took 3 powerfull caps, 3 prime caps, 1 OEP cap, 2 scoops of jack3d and 2 CLA caps. 30 mins later for intra workout I sipped on 3 scoops of xtend. Immeadiately post workout 3 scoops whey. In about a hour I will have some eggs with pepper and some chopped up red potatoes.
Back Squat x5/x3/x1
Hyper extension 5x10
hack squats 5x10
Hanging leg raises 5x10
Went light jogging outside for about 10 mins
Overall thought of the faster training protocol, it was pretty fun. I didn't think I would have been able to power through my lifts with no food in me but I did. I think I am gonna be doing this type of training once a week when it fits my schedule. Hopefully it will help blast some fat away.
On another note the UPS guy came buy yestarday and dropped off a present from me. There was a site that had a sale on CLA and I got six 90ct bottles of CLA for $12!! So I will be adding CLA into my staples.
10-01-2010, 02:13 PM
FedEx just came by and dropped off my NP order!! I got me 2 tubs of DAA, 2 bottles of Erase, alpha-t2, titanium, OEP, and 2 6-bromo's!!! Pretty stoked! Gonna be trying out the alpha, oep, erase. daa stack in the near future. I amd ebating on weather it would benefit me to add in some DAA now or should I just leave what I got alone and continue on.. any thoughts/suggestions?
10-01-2010, 03:07 PM
My post workout meal
I went to make my eggs and red potatos and when I went into my pantry to get the potatos I noticed we did have some sweet potatos. So I opted to try this banana mash out instead. I hade some spinach and chicken with a bit of italian dressing and I made the banana mash and it was freaking delicious!!! I used half a sweet potato and a whole banana. This is definetely gonna be a regular in my diet from now on. Thanks tom!!!!!!!
10-01-2010, 09:06 PM
10-02-2010, 06:16 PM
So I decided to throw the DAA into the mix. I prolly wont have time to cap them until monday. Unless the container comes with a 1g scoop then I can start tomorow. I I based this decision off a link my good friend silentbob187 sent ot me.. http://anabolicminds.com/forum/compa...-aspartic.html .. Here is what USPlabs had to say about the combo of DAA and powerfull
10-02-2010, 06:24 PM
10-03-2010, 08:27 AM
10-03-2010, 03:43 PM
I believe PA said he's been taking it daily for months on end.
1st post, been subbed for awhile.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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