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  1. Johnston

    Is this TOO low fat?

    Currently my cals are circa 3000, couple hundred lower on rest days. What I've found odd about the calorie cycling programme this guy has suggested for me (with lean mass gains my goal) is that the cals drop to just under 1600 one day, then 2200, then up to just over 2600 before repeating. Fat...
  2. Johnston

    Is this TOO low fat?

    I've been recommended by a supposed professional trainer, whom I've outlined all my personal information to, stats, goals etc, that I should drop my fat intake to 42-46g/day. This seems somewhat on the low side to me, and I did go that low once before for a while and it did nothing for my libido...
  3. Johnston

    Need some training advice please...

    Sorry, been away this past week. Thanks for the responses. Somewhat confused now haha, being told too much intensity on one hand, and not enough on the other ha! :boggled: My goals are to put on muscle. I am OK with a bit of fat in the process, but I'm naturally trying to keep that to the...
  4. Johnston

    Need some training advice please...

    I feel OK with it... if I feel I need an extra recovery day then I take it, and I think I'm eating enough. I was doing 5-3-1 prior to this though, and that was less volume, so I did notice it for the first few weeks, but I seem to have adapted to this higher volume now. My weight is going up...
  5. Johnston

    Need some training advice please...

    I haven't tried that. So lower the weight? I am pretty much maxing out on my sets currently, almost to failure, so adding more reps in on my current weights would be hard. How many more would you suggest? Yes, with a days rest in-between workouts, occasionally 2 if I feel I need it.
  6. Johnston

    Need some training advice please...

    I've been following the below routine for nearly 3 months now. Uncertain whether I should change entirely, tweak or stick with it. I still seem to be making gains, albeit slowly, but that invariably seems to be the case with me anyway. I always go x4 sets of 4-6 on the first two exercises for...
  7. Johnston

    Article: Want To Lose Weight? Stop Counting Calories

    "This leads people to replace healthy fatty foods like nuts with lower-calorie foods like low-fat baked potato chips that aren't as nutritious or filling." Only stupid idiots do this. Then again, this is in the Huntington Post.
  8. Johnston

    Article: 6 High-Fat Foods You Should Be Eating

    "A diet high in saturated fat -- found in animal products and some vegetable oils -- can lead to heart problems..." GARRGGGHHH! How do these idiots get this sh*t published?
  9. Johnston

    Article: Buff to get Buffer – The foam rolling game change

    I tried this with a belt sander. It didn't work out too well.
  10. Johnston

    Article: How Important is Breakfast?

    I'd like a bro to go with my science please. ;)
  11. Johnston

    Article: Is Fast Metabolism A Blessing Or Curse?

    The problem is there are SO many variables when it comes to human physiology, not to mention genetics alone... EVERYONE is different, and no two people, all things being equal, could follow the same protocol of food/supplements/exercise and end up with the same results. You just have to find out...
  12. Johnston

    Article: Is Fast Metabolism A Blessing Or Curse?

    Agreed, although there are undoubtedly other factors going on outside metabolism that determine body composition... I've known plenty of "bloated and pasty" people who seem to think because they're not 'fat', everything is OK with them because they have a fast metabolism. It's ridiculous. For...
  13. Johnston

    Article: Is Fast Metabolism A Blessing Or Curse?

    I somehow think the copious amounts of steroids these pros were taking had a far greater impact on their physiques than their metabolisms... and we have NO idea what they were taking exactly, and never will, so I fail to see them as reliable or particularly useful examples in this discussion...
  14. Johnston

    Article: Why Do All The Good Supplements Disappear?

    The flip side to this of course, and the UGLY side of the supplement industry, is precisely due to the lack of regulation, companies can put any and all kinds of outlandish claims on their products, use mystery 'proprietary blends', and with a bit of clever marketing and carefully placed...
  15. Johnston

    Article: Do Sports Nutrition Companies Prey On Mental Illn

    Put it this way, and I'm sure this statement would be echoed by most of the people on this forum, so preaching to the converted, but anyway... when I step in to your average restaurant, supermarket, hell just walking down the street, and see myself surrounded by throngs of metabolically damaged...
  16. Johnston

    Article: The Low Down On Antioxidants

    So basically, eat real food. Shocker!
  17. Johnston

    Article: Don't Count Calories To Grow

    Since when has counting calories been 'complicated' and apps for doing so 'confusing'? Eye balling food and the potential for getting it wrong has so much more margin for error, especially when tracking over an extended period of time!! I have NEVER understood why people fight the calorie...
  18. Johnston

    Article: Nutrition Terms That Should Disappear

    I don't get why so many people beat up on the whole gluten free thing. Although I do agree for many people it probably won't do them any harm, there aren't actually any real BENEFITS to it either. If you're eating a load of bread and pasta for fibre, then that's like eating spinach for protein...
  19. Johnston

    Article: Saturated Fat As Bad As Sugar??

    Absolutely, that is a key factor. I'm actually flabbergasted that the recommendation they make there is to eat MORE canola, sunflower oil, and not only that but to COOK with it. My god. And regards the Ornish diet, one of its main principles is that it rigidly minimizes refined carbs, sugars...
  20. Johnston

    Article: Saturated Fat As Bad As Sugar??

    Sorry, not true, but a common myth. Dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population. The remaining 25% are called “hyper-responders”, for whom dietary cholesterol does modestly increase both LDL and HDL, but it does not affect the ratio of...
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