AI's Super Swole Stack...GoHard's Quest for Strength Absolute

[John Smeton]

This may just be myself but does anyone notice, squats seem to go down in strength when on calorie restriction for a long time and deadlifts seem to stay close to the same?

 

[SweetLou321]

I notice it john. me too lol
So how much protein are you eating for your quest for power? and are dietary needs different from bodybuilder to powerlifting?

 

[GoHardOrGoHme]

This may just be myself but does anyone notice, squats seem to go down in strength when on calorie restriction for a long time and deadlifts seem to stay close to the same?

Considering I havent gone into a super deep bodybuilding cut...i have yet to experience when caloric restriction perpetually weakens me. Yeah I'll have more bad days on caloric restriction but im not getting weaker as a whole. Just not making gains regularly.

I notice it john. me too lol
So how much protein are you eating for your quest for power? and are dietary needs different from bodybuilder to powerlifting?

Im eating over well 200 grams a day. With an LBM between 160-170 im well above what i need to sustain muscle size, aid in recovery, and aid in strength gain.

I would argue the protein requirements per individual is what need be focused on. Now one would argue bodybuilders may have a higher requirement for protein for adding muscle to their frame while another may argue powerlifters need more b/c of xyz. This to me is missing the point. Every individual reacts to macros slightly differently. Some individuals get far better gains on higher carb moderate protein. Other on moderate carbs and high protein.

The secret is tailoring your diet to your unique biochemistry to accomplish an end goal. Learning how to properly gain muscle, lose fat, bulk lean, increase endurance, etc etc. Once you have mastered this...you can do both effectively.

Personally my protein intake is very important for overall strength. Carbs can go out the window as long as i have protein and some fat. I cannot do VERY LOW fat. This kills me. I work well from 20-100 grams of fat a day.At 20 i feel like ass. 30-50 is a good range for me when im cutting. Ill drop to 20 on days I dont lift every once in awhile.

 

[GoHardOrGoHme]

Now who is the teacher?

We have to remember that training for strength is not calorie dependant. Far to many people think of lifting heavy means you must eat high calories. That just isn't so. Will eating a caloric surplus aid you in increasing strength absolutely but in a cut phase if you do not want to lose hard earned gains you still have to lift for power. He is allowing for more recovery by going to a pump / volume based workout every other week which also serves as a deload for the CNS and the joints considering he is not taxing it for long periods at a time. Just alternating one week that is heavy on the CNS and one not so hard on the joints or CNS.

If he wanted to take it one step farther he could do all machines the week of higher volume which is truly easy on the CNS, then all it has to do is either push or pull, no balancing or coordinating all of the support muscles, just moving weight through a fixed plane of motion.

Now when he goes to start really working hard on the increases again he can add in some calories slowly and only as needed because unless a super heavyweight he needs to be able to lift very heavy weight at the lowest body weight possible which is the goal of power lifting, to lift the most in your weight class the lower the class and higher the weights the better success. Many people have walked up to meets at 8% and kicked much ass. Imagine Dave Tate now that he is 6% going to about 8% and competing a 2 weight classes below where he already did very well for himself. Now we are talking about the goal.

Im more of a TA(teachers assistant). Still learning from the professor while eagerly imparting what I lean to others.

You hit the nail on the head with my game plan.

 

[MrKleen73]

Considering I havent gone into a super deep bodybuilding cut...i have yet to experience when caloric restriction perpetually weakens me. Yeah I'll have more bad days on caloric restriction but im not getting weaker as a whole. Just not making gains regularly.

Im eating over well 200 grams a day. With an LBM between 160-170 im well above what i need to sustain muscle size, aid in recovery, and aid in strength gain.

I would argue the protein requirements per individual is what need be focused on. Now one would argue bodybuilders may have a higher requirement for protein for adding muscle to their frame while another may argue powerlifters need more b/c of xyz. This to me is missing the point. Every individual reacts to macros slightly differently. Some individuals get far better gains on higher carb moderate protein. Other on moderate carbs and high protein.

The secret is tailoring your diet to your unique biochemistry to accomplish an end goal. Learning how to properly gain muscle, lose fat, bulk lean, increase endurance, etc etc. Once you have mastered this...you can do both effectively.

Personally my protein intake is very important for overall strength. Carbs can go out the window as long as i have protein and some fat. I cannot do VERY LOW fat. This kills me. I work well from 20-100 grams of fat a day.At 20 i feel like ass. 30-50 is a good range for me when im cutting. Ill drop to 20 on days I dont lift every once in awhile.

Im more of a TA(teachers assistant). Still learning from the professor while eagerly imparting what I lean to others.

You hit the nail on the head with my game plan.

I had a feeling that was the whole design of why you were doing it.

Bravo Sir, I was going to refer to that being extremely individual as well. A persons metabolism and hormonal reactions to certain foods are much more important than the general guidelines that are tossed around as almost dogmatic law. Many people will lose a lot of weight eating their body weight x12, that is a relatively aggressive cut for many. That is almost dead on for my maintenance calories.

One thing I will say though is that in general strength can be built up with less protein than it takes to develop new muscle. Strength training is A LOT of CNS training, repetitively teaching your body the most efficient way to lift. Gradually greater technique end efficiency in the lifts will allow improvements in strength without the actual addition of mass. Many power lifters goal is not to gain muscle but do so as a byproduct of the progressive resistance they they continue to throw at their body requiring it to change. Also many of them will eat a lot more protein to make sure the muscle recovers, and in doing so give the muscle plenty of substrate to grow if everything else is in order.

 

[JudoJosh]

I hate to deviate from the awesome discussion here but I had a question and considering your post a couple pages back I figured this would be the place to ask it

So GH, or anyone else, I am looking for a fairly slow disgusting protein and I think I may be allergic to casein. What other options do I have? I was thinking egg may be good but I don't think it is very cost effective. How about whey concentrate? Or anything you guys suggest

 

[MrKleen73]

I hate to deviate from the awesome discussion here but I had a question and considering your post a couple pages back I figured this would be the place to ask it

So GH, or anyone else, I am looking for a fairly slow disgusting protein and I think I may be allergic to casein. What other options do I have? I was thinking egg may be good but I don't think it is very cost effective. How about whey concentrate? Or anything you guys suggest

I don't recommend any disgusting proteins slow or otherwise. If you mean other than meat itself I would have to look some things up. I know a few good sources of protein but not sure which ones would be considered slow. When I want slow I go with casein or real meat. For convenience I would include jerky in that group but it is not cost effective.

 

[JudoJosh]

I don't recommend any disgusting proteins slow or otherwise. If you mean other than meat itself I would have to look some things up. I know a few good sources of protein but not sure which ones would be considered slow. When I want slow I go with casein or real meat. For convenience I would include jerky in that group but it is not cost effective.

Lol.. Stupid iPhone autocorrect, I didn't even catch that

I don't know if I am definitely allergic to casein but I am allergic to milk but I can drink whey fine so I assume it's casein that causes my acid reflux and eczema.

I am gonna go by a local supplement shop and see the smallest casein container they have and give it a shot

 

[GoHardOrGoHme]

I hate to deviate from the awesome discussion here but I had a question and considering your post a couple pages back I figured this would be the place to ask it

So GH, or anyone else, I am looking for a fairly slow disgusting protein and I think I may be allergic to casein. What other options do I have? I was thinking egg may be good but I don't think it is very cost effective. How about whey concentrate? Or anything you guys suggest

Whey concentrate isnt slow compared to casein, BUT whey concentrate is a good, cheap source of protein. Wheyology would be my suggestion.

Cottage cheese...beef...a lot of various food sources can be relatively slow digesting. As far as protein powder is concerned...look into casein peptides like peptopro. This may treat your gut a little better then whole casein. It may absorb faster but if I am not mistaken, muscle protein synthesis continues for just as long as normal micellar casein with a greater spike in insulin. I have not personally tried this but i hear great things and there is a bit of science to support it's effectiveness.

 

[GoHardOrGoHme]

Quick Update: Hit some Biceps. Nothing crazy. Triceps are sore(so I didnt hit shoulders)....happens when i work my upper back and I can't comprehend how i work my triceps as I work my back.

 

[A_I_Sports_Nutrition]

Keep up the good work Andres.

 

[MrKleen73]

Andres,

I am going to go down to 6% and a lot of the journey will be in this log.
Come join my new log Invalid Link Removed

No disrespect to AI Sports Nutrition by posting this in here, you all are TOP NOTCH!!!!!!

 

[GoHardOrGoHme]

Andres,

I am going to go down to 6% and a lot of the journey will be in this log.
Come join my new log Invalid Link Removed

No disrespect to AI Sports Nutrition by posting this in here, you all are TOP NOTCH!!!!!!

Dont think anyone minds. Heck I think everyone wants to see you go down to 6%. Im already in!

 

[GoHardOrGoHme]

sorry for the lack of updates. Finals. Just trying to survive.

 

[punthra]

No worries bro...Hope the exams go well!

 

[MrKleen73]

Same here, oh and for all of us Lean Gains lovers, or those who want to check into it. I started a thread in the Nutrition section that we can all kind of uses as a sounding board and resource pool on Anabolic Minds.
http://anabolicminds.com/forum/nutrition-health/174612-lean-gains-if.html

 

[A_I_Sports_Nutrition]

Andres,

I am going to go down to 6% and a lot of the journey will be in this log.
Come join my new log Invalid Link Removed

No disrespect to AI Sports Nutrition by posting this in here, you all are TOP NOTCH!!!!!!

None taken give it hell Chris.

 

[GoHardOrGoHme]

IM ALIVE!!!!

I survived finals. My cum GPA is a 3.7. Made an A in biochem(WOOHOO) and a B in gross anatomy(for referrance average was an F for most of the semester). I am in awe with just the mass amount of anatomical knowledge that was shoved into my brain in the course of a few months. I cant wait for med school! And on top of that my instructor is also going to allow me to be a TA next time gross is offered. So ill be more well versed in anatomy come med school.

Yesterday I did a powerlifting meet style workout. Hit the 3 big lifts 1 right after another(workout lasted less then 2 hours). And let me tell you that after you go heavy on 1...your strength drops off quick.

Squat: 555...YEAH BUDDY!!!

Bench: didnt go higher then 365...next time I try this ill max out on bench.

Deadlift: failed at 545....so close!!! but no go

Weight is 188. Now mind you...the past 6 days...iv barely eaten...barely slept...have had a world of pressure, stress, and emotional issue that came out of NOWHERE. I went from 194-188....not healthy when trying to maintain strength...and i still hit 555 on squat. Deadlift ive been struggling to hit 545 for awhile so no surprise i didnt hit it after the past 6 days.

Tomorrow ill hit an upper body accersory workout. Monday I start back with my new cutting regiment. Which is the same thing as now just 2 days of cardio.

Monday: Legs (1 week heavy, 1 week light)
Tuesday: Cardio and abs
Wednesday: Bench( 1 week heavy, 1 week light)
Thursday: Cardio...abs or stretching
Friday: Back (1 week emphasis on upper back 1 week emphasis on deadlift)
Saturday: shoulders, triceps, biceps, neck, traps, and calves
Sunday: And the Lord said on the 7th day rest

Supplements:
The last bit of the old RecoverPro(Ive been waiting for the 125 serving Red Raspberry)
Prime (from stash)
TNA (from stash)
Stoked: help with fat loss
Maniac
Glycobol(as needed)
Dymatize XT
coffee when needed


Diet...i may switch to lean Gains sooner then i thought for convenience reasons. Sometimes its really hard to have time to cook and prepare my morning meals. It may just be easier to fast till later in the day.

 

[DreamWeaver]

Now that you have that big weight off your back you should be able to lift more from the ground....

 

[MrKleen73]

Good stuff Andres and i think if you start Lean Gains sooner you will see more increases in strength while cutting up.

 

[GoHardOrGoHme]

Now that you have that big weight off your back you should be able to lift more from the ground....

Well said...yes hopefully Ill start feeling strong again in a few days. Now Im just drained. A good weekend with a lot of sleep is gonna do me wonders.

Good stuff Andres and i think if you start Lean Gains sooner you will see more increases in strength while cutting up.

Before I start I want to look up some empirical evidence on the health benefits of IF. The theory he speaks of is very nice and the results are there, but I just want the comfort of seeing the scientific evidence he speaks of.

Im starting to design a an LG diet that I would like to test out that encorporates(on workout days) 100g of high fiber carbs(lots of bran, whole wheat pasta, brown rice, ezekial bread) + 3-4 fruits + 3-4 cups veggies. Protein will be 220-260 range. 170-190 of which from food and the other portion is shakes and what not. Fat will stay under 80 grams.

Non-workout days Ill cut the protein shakes and keep protein at 170 or so and carbs will be fruits and veggies only.

First glance what do you think? The planning is still in its infancy.

 

[DreamWeaver]

Well said...yes hopefully Ill start feeling strong again in a few days. Now Im just drained. A good weekend with a lot of sleep is gonna do me wonders.



Before I start I want to look up some empirical evidence on the health benefits of IF. The theory he speaks of is very nice and the results are there, but I just want the comfort of seeing the scientific evidence he speaks of.

Im starting to design a an LG diet that I would like to test out that encorporates(on workout days) 100g of high fiber carbs(lots of bran, whole wheat pasta, brown rice, ezekial bread) + 3-4 fruits + 3-4 cups veggies. Protein will be 220-260 range. 170-190 of which from food and the other portion is shakes and what not. Fat will stay under 80 grams.

Non-workout days Ill cut the protein shakes and keep protein at 170 or so and carbs will be fruits and veggies only.

First glance what do you think? The planning is still in its infancy.

You are a good candidate for this Andre...

 

[GoHardOrGoHme]

You are a good candidate for this Andre...

Im hoping it works out. I would love to float at 7-8% year round and continue getting strong throughout the year. Adding LBM doesnt concern me, but strength does.

 

[MrKleen73]

Someone who put's out a lot of good info regarding the benefits are alternate fasting including a lot of studies is DatBTrue you can search for him and ADF which is alternate day fasting. Resolve can probably also point you to some literature or studies showing the many benefits of intermittent fasting.

As far as the diet you have planned goes it looks like it would be great.

 

[JudoJosh]

There are TONS of literature that supports the health benefits of fasting but I am not sure how many are done on intermittent fasting. I do know there are a couple that were done on rodents but the results from studies done on rodents dont always translate to humans. I believe Loreen Cordain and Rob Wolf has done some work in this field, let me see if I have any references in my books.

The effect on health of alternate day calorie restriction: Eating less and more than needed on alternate days prolongs life

James B. Johnsona, Corresponding Author Contact Information, E-mail The Corresponding Author, Donald R. Laubb and Sujit Johnc

aDepartment of Surgery, Louisiana State University Medical Center, 2547A Lyon Street, 2nd Floor, San Francisco, CA 94123, United States

bDepartment of Surgery, Stanford Medical School, Stanford, CA, United States

cDepartment of Mathematics, University of New Orleans, New Orleans, LA, United States
Received 9 January 2006;
accepted 16 January 2006.
Available online 10 March 2006.

Summary

Restricting caloric intake to 60–70% of normal adult weight maintenance requirement prolongs lifespan 30–50% and confers near perfect health across a broad range of species. Every other day feeding produces similar effects in rodents, and profound beneficial physiologic changes have been demonstrated in the absence of weight loss in ob/ob mice. Since May 2003 we have experimented with alternate day calorie restriction, one day consuming 20–50% of estimated daily caloric requirement and the next day ad lib eating, and have observed health benefits starting in as little as two weeks, in insulin resistance, asthma, seasonal allergies, infectious diseases of viral, bacterial and fungal origin (viral URI, recurrent bacterial tonsillitis, chronic sinusitis, periodontal disease), autoimmune disorder (rheumatoid arthritis), osteoarthritis, symptoms due to CNS inflammatory lesions (Tourette’s, Meniere’s) cardiac arrhythmias (PVCs, atrial fibrillation), menopause related hot flashes. We hypothesize that other many conditions would be delayed, prevented or improved, including Alzheimer’s, Parkinson’s, multiple sclerosis, brain injury due to thrombotic stroke atherosclerosis, NIDDM, congestive heart failure.

Our hypothesis is supported by an article from 1957 in the Spanish medical literature which due to a translation error has been construed by several authors to be the only existing example of calorie restriction with good nutrition. We contend for reasons cited that there was no reduction in calories overall, but that the subjects were eating, on alternate days, either 900 calories or 2300 calories, averaging 1600, and that body weight was maintained. Thus they consumed either 56% or 144% of daily caloric requirement. The subjects were in a residence for old people, and all were in perfect health and over 65. Over three years, there were 6 deaths among 60 study subjects and 13 deaths among 60 ad lib-fed controls, non-significant difference. Study subjects were in hospital 123 days, controls 219, highly significant difference. We believe widespread use of this pattern of eating could impact influenza epidemics and other communicable diseases by improving resistance to infection. In addition to the health effects, this pattern of eating has proven to be a good method of weight control, and we are continuing to study the process in conjunction with the NIH.

Alternate day fasting impacts the brain insulin-signaling pathway of young adult male C57BL/6 mice.
Lu J, E L, Wang W, Frontera J, Zhu H, Wang WT, Lee P, Choi IY, Brooks WM, Burns JM, Aires D, Swerdlow RH.
Source

Department of Neurology, University of Kansas Medical Center, Kansas City, Kansas, USA.
Abstract

Dietary restriction (DR) has recognized health benefits that may extend to brain. We examined how DR affects bioenergetics-relevant enzymes and signaling pathways in the brains of C57BL/6 mice. Five-month-old male mice were placed in ad libitum or one of two repeated fasting and refeeding (RFR) groups, an alternate day (intermittent fed; IF) or alternate day plus antioxidants (blueberry, pomegranate, and green tea extracts) (IF + AO) fed group. During the 24-h fast blood glucose levels initially fell but stabilized within 6 h of starting the fast, thus avoiding frank hypoglycemia. DR in general appeared to enhance insulin sensitivity. After six weeks brain AKT and glycogen synthase kinase 3 beta phosphorylation were lower in the RFR mice, suggesting RFR reduced brain insulin-signaling pathway activity. Pathways that mediate mitochondrial biogenesis were not activated; AMP kinase phosphorylation, silent information regulator 2 phosphorylation, peroxisomal proliferator-activated receptor-gamma coactivator 1 alpha levels, and cytochrome oxidase subunit 4 levels did not change. ATP levels also did not decline, which suggests the RFR protocols did not directly impact brain bioenergetics. Antioxidant supplementation did not affect the brain parameters we evaluated. Our data indicate in young adult male C57BL/6 mice, RFR primarily affects brain energy metabolism by reducing brain insulin signaling, which potentially results indirectly as a consequence of reduced peripheral insulin production.

Insulin and aging.
Bartke A.
Source

Department of Internal Medicine and Department of Physiology, Southern Illinois University School of Medicine, Springfield, Illinois 62794-9628, USA. [email protected]
Abstract

In invertebrates, signaling pathways homologous to mammalian insulin and insulin-like growth factor (IGF-1) signal transduction have a major role in the control of longevity. There are numerous indications that these pathways also influence aging in mammals, but separating the role of insulin from the effects of IGF-1 and growth hormone (GH) is difficult. In mice, selective disruption of the insulin receptor in the adipose tissue extends longevity. Increases in lifespan were also reported in mice with deletion of insulin receptor substrate 1 (IRS1) in whole body or IRS2 only in the brain. GH deficiency or resistance in mutant mice leads to hypoinsulinemia and enhanced insulin sensitivity along with remarkably extended longevity. These characteristics resemble animals subjected to calorie restriction. Studies of physiological characteristics and polymorphisms of insulin-related genes in exceptionally long-lived people suggest a role of insulin signaling in the control of human aging.

The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women.
Harvie MN, Pegington M, Mattson MP, Frystyk J, Dillon B, Evans G, Cuzick J, Jebb SA, Martin B, Cutler RG, Son TG, Maudsley S, Carlson OD, Egan JM, Flyvbjerg A, Howell A.
Source

Genesis Prevention Centre, University Hospital of South Manchester NHS Foundation Trust, Manchester, UK.
Abstract

Background:The problems of adherence to energy restriction in humans are well known.Objective:To compare the feasibility and effectiveness of intermittent continuous energy (IER) with continuous energy restriction (CER) for weight loss, insulin sensitivity and other metabolic disease risk markers.Design:Randomized comparison of a 25% energy restriction as IER (∼2710 kJ/day for 2 days/week) or CER (∼6276 kJ/day for 7 days/week) in 107 overweight or obese (mean (±s.d.) body mass index 30.6 (±5.1) kg m(-2)) premenopausal women observed over a period of 6 months. Weight, anthropometry, biomarkers for breast cancer, diabetes, cardiovascular disease and dementia risk; insulin resistance (HOMA), oxidative stress markers, leptin, adiponectin, insulin-like growth factor (IGF)-1 and IGF binding proteins 1 and 2, androgens, prolactin, inflammatory markers (high sensitivity C-reactive protein and sialic acid), lipids, blood pressure and brain-derived neurotrophic factor were assessed at baseline and after 1, 3 and 6 months.Results:Last observation carried forward analysis showed that IER and CER are equally effective for weight loss: mean (95% confidence interval ) weight change for IER was -6.4 (-7.9 to -4.8) kg vs -5.6 (-6.9 to -4.4) kg for CER (P-value for difference between groups=0.4). Both groups experienced comparable reductions in leptin, free androgen index, high-sensitivity C-reactive protein, total and LDL cholesterol, triglycerides, blood pressure and increases in sex hormone binding globulin, IGF binding proteins 1 and 2. Reductions in fasting insulin and insulin resistance were modest in both groups, but greater with IER than with CER; difference between groups for fasting insulin was -1.2 (-1.4 to -1.0) μU ml(-1) and for insulin resistance was -1.2 (-1.5 to -1.0) μU mmol(-1) l(-1) (both P=0.04).Conclusion:IER is as effective as CER with regard to weight loss, insulin sensitivity and other health biomarkers, and may be offered as an alternative equivalent to CER for weight loss and reducing disease risk.International Journal of Obesity advance online publication, 5 October 2010; doi:10.1038/ijo.2010.171.

Improvements in LDL particle size and distribution by short-term alternate day modified fasting in obese adults.
Varady KA, Bhutani S, Klempel MC, Lamarche B.
Source

Department of Kinesiology and Nutrition, University of Illinois at Chicago, 1919 West Taylor Street, Room 506F, Chicago, IL 60612, USA. [email protected]
Abstract

Alternate day modified fasting (ADMF) beneficially modulates several indicators of CHD risk, but its effects on LDL particle size have never been tested. Accordingly, we examined the effects of ADMF on LDL particle size and distribution in obese adults. Sixteen obese subjects participated in a 10-week trial with three consecutive phases: (1) 2-week control phase; (2) 4-week ADMF controlled feeding phase; (3) 4-week ADMF self-selected feeding phase. After 8 weeks of diet, body weight and waist circumference were reduced (P < 0·05) by 5·6 (sem 0·9) kg and 4·0 (sem 0·9) cm, respectively. LDL-cholesterol and TAG concentrations decreased (P < 0·05) by 25 (sem 10) % and 32 (sem 6) %, respectively. Peak LDL particle size increased (P < 0·05) from 266 (sem 1) to 268 (sem 1) Å. Additionally, the proportion of small LDL particles decreased (P < 0·05) from 13 (sem 2) % to 9 (sem 3) %, while the proportion of large LDL particles increased (P < 0·05) from 68 (sem 4) % to 76 (sem 4) % post-treatment. These findings suggest that ADMF is an effective diet strategy for increasing LDL particle size and decreasing the proportion of small, dense LDL particles in obese adults

Modified alternate-day fasting regimens reduce cell proliferation rates to a similar extent as daily calorie restriction in mice.
Varady KA, Roohk DJ, McEvoy-Hein BK, Gaylinn BD, Thorner MO, Hellerstein MK.
Source

Department of Nutritional Sciences and Toxicology, University of California at Berkeley, Morgan Hall, Rm. 308, Berkeley, California, 94720-3104, USA. [email protected]
Abstract

Calorie restriction (CR) and alternate-day fasting (ADF) reduce cancer risk and reduce cell proliferation rates. Whether modified ADF regimens (i.e., allowing a portion of energy needs to be consumed on the fast day) work, as well as true ADF or CR to reduce global cell proliferation rates, remains unresolved. Here, we measured the effects of true ADF, modified ADF, and daily CR on cell proliferation rates in mice. Thirty female C57BL/6J mice were randomized to one of five interventions for 4 wk: 1) CR-25% (25% reduction in daily energy intake), 2) ADF-75% (75% reduction on fast day), 3) ADF-85% (85% reduction on fast day), 4) ADF-100% (100% reduction on fast day), and 5) control (ad libitum intake). Body weights of the ADF groups did not differ from controls, whereas the CR-25% group weighed less than all other groups posttreatment. Epidermal cell proliferation decreased (P<0.01) by 29, 20, and 31% in the CR-25%, ADF-85% and ADF-100% groups, respectively, relative to controls. Proliferation rates of splenic T cells were reduced (P<0.01) by 37, 32, and 31% in the CR-25%, ADF-85%, and ADF-100% groups, respectively, and mammary epithelial cell proliferation was 70, 65, and 62% lower (P<0.01), compared with controls. Insulin-like growth factor-1 levels were reduced (P<0.05) in the CR-25% and ADF-100% groups only. In summary, modified ADF, allowing the consumption of 15% of energy needs on the restricted intake day, decreases global cell proliferation similarly as true ADF and daily CR without reducing body weight.

Alternate-day fasting and chronic disease prevention: a review of human and animal trials1,2,3
Krista A Varady and Marc K Hellerstein
1 From the Department of Nutritional Sciences and Toxicology, University of California at Berkeley, Berkeley, CA

2 Supported by the Natural Science and Engineering Research Council of Canada.

3 Reprints not available. Address correspondence to KA Varady, Department of Nutritional Sciences and Toxicology, University of California, Berkeley, Morgan Hall, Room 308, Berkeley, CA 94720-3104. E-mail: [email protected].

ABSTRACT

Calorie restriction (CR) and alternate-day fasting (ADF) represent 2 different forms of dietary restriction. Although the effects of CR on chronic disease prevention were reviewed previously, the effects of ADF on chronic disease risk have yet to be summarized. Accordingly, we review here animal and human evidence concerning ADF and the risk of certain chronic diseases, such as type 2 diabetes, cardiovascular disease, and cancer. We also compare the magnitude of risk reduction resulting from ADF with that resulting from CR. In terms of diabetes risk, animal studies of ADF find lower diabetes incidence and lower fasting glucose and insulin concentrations, effects that are comparable to those of CR. Human trials to date have reported greater insulin-mediated glucose uptake but no effect on fasting glucose or insulin concentrations. In terms of cardiovascular disease risk, animal ADF data show lower total cholesterol and triacylglycerol concentrations, a lower heart rate, improved cardiac response to myocardial infarction, and lower blood pressure. The limited human evidence suggests higher HDL-cholesterol concentrations and lower triacylglycerol concentrations but no effect on blood pressure. In terms of cancer risk, there is no human evidence to date, yet animal studies found decreases in lymphoma incidence, longer survival after tumor inoculation, and lower rates of proliferation of several cell types. The findings in animals suggest that ADF may effectively modulate several risk factors, thereby preventing chronic disease, and that ADF may modulate disease risk to an extent similar to that of CR. More research is required to establish definitively the consequences of ADF.

FULL TEXT HERE Invalid Link Removed

A LINK TO ANOTHER FULL STUDY ON ADF Invalid Link Removed

 

[John Smeton]

IM ALIVE!!!!

I survived finals. My cum GPA is a 3.7. Made an A in biochem(WOOHOO) and a B in gross anatomy(for referrance average was an F for most of the semester). I am in awe with just the mass amount of anatomical knowledge that was shoved into my brain in the course of a few months. I cant wait for med school! And on top of that my instructor is also going to allow me to be a TA next time gross is offered. So ill be more well versed in anatomy come med school.

Yesterday I did a powerlifting meet style workout. Hit the 3 big lifts 1 right after another(workout lasted less then 2 hours). And let me tell you that after you go heavy on 1...your strength drops off quick.

Squat: 555...YEAH BUDDY!!!

Bench: didnt go higher then 365...next time I try this ill max out on bench.

Deadlift: failed at 545....so close!!! but no go

Weight is 188. Now mind you...the past 6 days...iv barely eaten...barely slept...have had a world of pressure, stress, and emotional issue that came out of NOWHERE. I went from 194-188....not healthy when trying to maintain strength...and i still hit 555 on squat. Deadlift ive been struggling to hit 545 for awhile so no surprise i didnt hit it after the past 6 days.

Tomorrow ill hit an upper body accersory workout. Monday I start back with my new cutting regiment. Which is the same thing as now just 2 days of cardio.

Monday: Legs (1 week heavy, 1 week light)
Tuesday: Cardio and abs
Wednesday: Bench( 1 week heavy, 1 week light)
Thursday: Cardio...abs or stretching
Friday: Back (1 week emphasis on upper back 1 week emphasis on deadlift)
Saturday: shoulders, triceps, biceps, neck, traps, and calves
Sunday: And the Lord said on the 7th day rest

Supplements:
The last bit of the old RecoverPro(Ive been waiting for the 125 serving Red Raspberry)
Prime (from stash)
TNA (from stash)
Stoked: help with fat loss
Maniac
Glycobol(as needed)
Dymatize XT
coffee when needed


Diet...i may switch to lean Gains sooner then i thought for convenience reasons. Sometimes its really hard to have time to cook and prepare my morning meals. It may just be easier to fast till later in the day.

Congratulations on your passing and with good grades Andres. I know you love School and your studies. Well studying is over now and you can take a break and eat, sleep train and rest and the equals gains.

They are some strong power lifting numbers, keep up the great work.

If you switched over to bodybuilding I think you would do excellent with your strength. Regardless, your doing great and do what you love to do.

I feel you my them small tubs of recoverpro go fast, Large tubs next month though =) and for those who want to get them pick them up at nutraplanet NOW the best price on bcaa's and great tasting. In addition, Motivate is on sale for 17.99

 

[GoHardOrGoHme]

Judo and Kleen...you guys rock! Thank you for making my researching 100x easier.

John...maybe when im older. Im gonna take my first competition prep for powerlifting seriously so Im extremely focused right now. Im shooting for after graduation of my Masters degree. With work and school i dont even have weekends truly free so once i get my masters degree I wanna hit up several competitions before med school. And then compete in judo again in that time frame I got a lot of work to do.

New protein mix Ive designed at protein factory:

40% Aussie Caseinate
20% CFM Whey Isolate
20% Tri-FX whey fraction
20% PeptoPro

+

Super Plasma Protein (add 5 grams to above shake)

+

Leucine Peptide(leunox) 5 grams


Stupid expensive but something to save up for, and I dont think you can make a higher quality blend...and if you can run it by me my anabolic friends.


Starting to try and adapt to Lean Gains....may take a few days to get it down pat.

 

[MrKleen73]

Oh man you are gonna enjoy this Andres! I know from everything I know about you this is gonna fit you like a glove and will be effortless with in 3-5 days. You will also see a difference in your physique in that time.

 

[JudoJosh]

Judo and Kleen...you guys rock! Thank you for making my researching 100x easier.

Starting to try and adapt to Lean Gains....may take a few days to get it down pat.

There is a bunch of research done on fasting but not much done on intermittent fasting which mostly consist of alternate day fasting and not really Martins variation of IF but I believe there is still things we can take away from most of the studies and create theories on how it relates to the leangains version especially if what your looking for is the health benefits of fasting.

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Here we see an overview of the benefits of fasting which I believe a majority of those benefits of calorie restriction would still apply while even only fasting for part of the day (16-18hr) if you are doing it daily.

Actually by doing intermittent fasting I think the benefits will even be greater over calorie restriction. See link below:

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By employing ADF in rats they were able to prolong the lifespan without stunting the growth of the rats which were a result of calorie restriction.

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Also here is a study that shows IF to be superior to calorie restriction in improving metabolic syndrome markers

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lowered triglycerides and LDL-C numbers

The popular c. elegans worm enjoys increased longevity with both twenty-four and forty-eight hour IFs via signaling through a gene that we all have.
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We all have that gene

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Reductions in brain insulin signaling

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"human cancer patients found that fasting during chemotherapy reduced the negative side effects of the treatment"

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marked improvements in inflammatory markers, systemic oxidative load, blood lipids, and a decrease in severity and frequency of asthma symptoms from ADF

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experienced improvements "in insulin resistance, asthma, seasonal allergies, infectious diseases of viral, bacterial and fungal origin (viral URI, recurrent bacterial tonsillitis, chronic sinusitis, periodontal disease), autoimmune disorder (rheumatoid arthritis), osteoarthritis, symptoms due to CNS inflammatory lesions (Tourette’s, Meniere’s) cardiac arrhythmias (PVCs, atrial fibrillation), menopause related hot flashes."

overall fat oxidation was shown to increase by an average of 15 g/d over the course of the trial, according to indirect calorimetry. The authors also observed a positive correlation between fat oxidation and weight loss, which suggested that those subjects with a greater ability to oxidize fat may have lost more weigh

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Effects of fat loss

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Weight loss (but in mice for the most part)

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Weight loss in humans

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Fasting induces GH secretion

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improved muscle protein synthesis from training in a fasted state

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Higher anabolic response to post workout feedings following a fasted workout

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No effect on performance from training in a fasted state








The idea of IF has been endorsed by many prominent researchers in the paleo circle. Cordain and Wolf have done research in this field. He is a great resource to some of their stuff -

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It is sort of a compilation of he science behind IF including the potential of increased lifespan, improved nutrient partitioning and an enhanced neuro-endocrine response to exercise.

Hope that is enough reasoning for you to jump on board with us buddy

I am sure kleen will be able to link you to the relevant post on the LeanGains site and help guide you through it all.

 

[EasyEJL]

There's a couple of studies that fit IF pretty well, ones based on Ramadan

 

[JudoJosh]

There's a couple of studies that fit IF pretty well, ones based on Ramadan

:bigok:

The influence of Ramadan on physical performance measures in young Muslim footballers.
Kirkendall DT, Leiper JB, Bartagi Z, Dvorak J, Zerguini Y.
Source

FIFA Medical Assessment and Research Centre, Schulthess Clinic, Zurich, Switzerland. [email protected]
Abstract

Ramadan alters the normal patterns of food intake and sleep. The aim of this study was to describe the impact of Ramadan on physical performance in youth Muslim athletes. The members of four Tunisian teams (age 18 years, N = 85) resided at the Tunisian Football Federation training ground. Each player chose either to fast or not fast during the 4-week period of Ramadan. Two teams were randomly chosen for morning testing; the remaining teams were tested in the afternoon. Testing took place 3 weeks before and in the second and fourth weeks of Ramadan. A subgroup of 45 players was tested again 3 weeks after Ramadan. Each player was assessed for speed, power, agility, endurance, and for passing and dribbling skills. No variables were negatively affected by fasting. Almost all variables had improved significantly by the third test session (training effect). A limited number of variables were also significant for time of day or in an interaction with week of testing. Changes in performance were most likely due to the effects of training and familiarity with the test methods. Based on these data, Ramadan had little effect on objective tests of physical performance in this sample of youth players observing Ramadan.

Do you know of anymore other than this one?

This one just shows that there wasnt any change in performance between a fasted and fed state

 

[A_I_Sports_Nutrition]

IM ALIVE!!!!

I survived finals. My cum GPA is a 3.7. Made an A in biochem(WOOHOO) and a B in gross anatomy(for referrance average was an F for most of the semester). I am in awe with just the mass amount of anatomical knowledge that was shoved into my brain in the course of a few months. I cant wait for med school! And on top of that my instructor is also going to allow me to be a TA next time gross is offered. So ill be more well versed in anatomy come med school.

Yesterday I did a powerlifting meet style workout. Hit the 3 big lifts 1 right after another(workout lasted less then 2 hours). And let me tell you that after you go heavy on 1...your strength drops off quick.

Squat: 555...YEAH BUDDY!!!Bench: didnt go higher then 365...next time I try this ill max out on bench.

Deadlift: failed at 545....so close!!! but no go

Weight is 188. Now mind you...the past 6 days...iv barely eaten...barely slept...have had a world of pressure, stress, and emotional issue that came out of NOWHERE. I went from 194-188....not healthy when trying to maintain strength...and i still hit 555 on squat. Deadlift ive been struggling to hit 545 for awhile so no surprise i didnt hit it after the past 6 days.

Tomorrow ill hit an upper body accersory workout. Monday I start back with my new cutting regiment. Which is the same thing as now just 2 days of cardio.

Monday: Legs (1 week heavy, 1 week light)
Tuesday: Cardio and abs
Wednesday: Bench( 1 week heavy, 1 week light)
Thursday: Cardio...abs or stretching
Friday: Back (1 week emphasis on upper back 1 week emphasis on deadlift)
Saturday: shoulders, triceps, biceps, neck, traps, and calves
Sunday: And the Lord said on the 7th day rest

Supplements:
The last bit of the old RecoverPro(Ive been waiting for the 125 serving Red Raspberry)
Prime (from stash)
TNA (from stash)
Stoked: help with fat loss
Maniac
Glycobol(as needed)
Dymatize XT
coffee when needed


Diet...i may switch to lean Gains sooner then i thought for convenience reasons. Sometimes its really hard to have time to cook and prepare my morning meals. It may just be easier to fast till later in the day.

Damn how did I miss this. Very nice Andres!!!

 

[punthra]

Killer workout especially considering the circumstances!

 

[GoHardOrGoHme]

Damn how did I miss this. Very nice Andres!!!

Obviously you didnt...you just saw it haha

Killer workout especially considering the circumstances!

Yeah, I at least i know im not getting weaker. Just gotta keep on working!



So here is the run down on how my light leg day went today:

2 oclock:
7 ounces pork
1 banana

4:30 pm:
10 grams BCAA's
2 scoops maniac

~5 oclock
ATG Squats:
135x10
225x6
275x2
315x2
225x15
225x12
225x6

Front Squats
135x10
135x8
185x3

Box Squats
185x10
235x8

Leg Press
4 platesx10
6 platesx15
6 platesx15

GHR
4+6 assisted=10 total
3+7 assisted=10 total
1+5 assisted=6 total

Leg extensions:
70x10
90x10
130x10
150x8
150x8
150x7
70x10

Leg Curls:
70x10
90x10
130x8
130x8
110x8
90x9
50x12

Squats with RubberBandx15

Calves...5 sets about 150 reps

Protein shake...walked to my car go my food went to heat it up then had my huge meal of:

1 cup bran cereal
1 banana
1.5 cups milk
15 ounzes pork

waited 3 hours and had an extra can of salmon. Wasnt very hungry.

 

[JudoJosh]

Congrats on the grades brah!

I know you worked hard and earned them. You are going for your doctorates in medicine? Or another field?

 

[A_I_Sports_Nutrition]

Obviously you didnt...you just saw it haha



Yeah, I at least i know im not getting weaker. Just gotta keep on working!



So here is the run down on how my light leg day went today:

2 oclock:
7 ounces pork
1 banana

4:30 pm:
10 grams BCAA's
2 scoops maniac

~5 oclock
ATG Squats:
135x10
225x6
275x2
315x2
225x15
225x12
225x6

Front Squats
135x10
135x8
185x3

Box Squats
185x10
235x8

Leg Press
4 platesx10
6 platesx15
6 platesx15

GHR
4+6 assisted=10 total
3+7 assisted=10 total
1+5 assisted=6 total

Leg extensions:
70x10
90x10
130x10
150x8
150x8
150x7
70x10

Leg Curls:
70x10
90x10
130x8
130x8
110x8
90x9
50x12

Squats with RubberBandx15

Calves...5 sets about 150 reps

Protein shake...walked to my car go my food went to heat it up then had my huge meal of:

1 cup bran cereal
1 banana
1.5 cups milk
15 ounzes pork

waited 3 hours and had an extra can of salmon. Wasnt very hungry.

Nice job Andres.

 

[GoHardOrGoHme]

Congrats on the grades brah!

I know you worked hard and earned them. You are going for your doctorates in medicine? Or another field?

Right now Im getting a Masters then I want to get my MD. See if a Masters in Biomedical Sciences makes me more appealing to med schools

 

[MrKleen73]

Right now Im getting a Masters then I want to get my MD. See if a Masters in Biomedical Sciences makes me more appealing to med schools

With your GPA and work ethic you should be appealing to med schools anyway. Great light workout day. Must have felt really nice.

 

[GoHardOrGoHme]

With your GPA and work ethic you should be appealing to med schools anyway. Great light workout day. Must have felt really nice.

Well not I just have to maintain it...if I can pull maybe a 3.8-3.9 and get a strong MCAT then I feel like I stand a great chance of getting in somewhere.

And yeah the leg workout was sweet. Great pump and more so a great feeling of just complete muscular exhaustion due to workload rather then poundage. Im feeling really sore today so I know i did something right.

 

[MrKleen73]

This has been such a great log Andres! I just went back through to page 20 looking for a study I know I posted in one of our logs. I didn't find it in here but man we have really covered a lot of ground here and a lot of info has been presented and discussed intelligently. Great log!!!!

 

[GoHardOrGoHme]

This has been such a great log Andres! I just went back through to page 20 looking for a study I know I posted in one of our logs. I didn't find it in here but man we have really covered a lot of ground here and a lot of info has been presented and discussed intelligently. Great log!!!!

Thanks!!

Needless to say I really want to make this log a true progress log where one can mark my progress over a log period of time, both physically and mentally, so one can make the proper correlations on the intricate nature of diet, performance, stress, rest, routine and supplementation.

Consider this log as an informal longitudinal study lol. Maybe in a bit ill start presenting the overall progress made before i start a new log. But for now Im actually setting up to start a new Super Swole Stack in July to really take the Lean gains diet to a new level.

 

[GoHardOrGoHme]

So before my Updates, if anyone here is not subbed in DW log...get in there. We are really having an amazingly educational convo that can really help everyone understand the role of insulin and glucagon and how this plays a role in diet.


Chest Day update:

2 pm: Meal 1 --> Chicken thigh no skin, 3.2oz tilapia, half a bagel
4:30 pm: Meal 2: 10grams BCAA's, 2 scoops maniac, 2 grams ALCAR
5:00 pm: workout
7:15pm: 2 glycobol
7:40 pm: Meal 3 --> 5 oz ground beef, 5 chicken drumsticks w/skin, 2 scoops dymatize, 1 cup FiberActive Bran Cereal, 1 cup milk, 5 oz 6.8 ounces tilapia

I should be good for the night after that meal


Workout:
Bench(no arch):
barx10
135x10
185x5
185x5
225x16
225x7
225x7
225x3...slow down, pause, explode up
135x10

Incline:
135x10
185x5
185x5
185x5

Incline Dumbell:
85x7
85x7
85x7

Dumbell bench:
85x6
85x7
85x4
40x9

Hammer Smith Benchpausing at top of motion)
110x10
130x10
150x8
150x8>110x5>70x10

Hammer Smith Flies(pausing at end of motion):
50x8
50x8
50x8

Cable Flies:
5x10
5x10
5x8
3x10

Triceps:
Skull Crushers:
50x10
70x10
90x8
90x6

Cable Rope PushDowns:
8x10
8x10
8x10
8x6

Hammer Smith Tricep machine:
50x6
50x8
50x5
50x8
Each set was slow and deliberate

Dips:
BWx10
BWx12
+50x8
+85x3>BWx8

Did one or two small tricep/bench motions for an extra small pump and called it a day

 

[MrKleen73]

So before my Updates, if anyone here is not subbed in DW log...get in there. We are really having an amazingly educational convo that can really help everyone understand the role of insulin and glucagon and how this plays a role in diet.

No doubt, you pushed me on the knowledge tree today but I learned a lot found an excellent tutorial that tied so many things together for me it is unreal. Did you get a chance to read the BioMed article at the link I posted?

Man I love this board and the group of people we have discussing things. From people who will be doctors (you) to high school drop outs (me) with a passion for knowledge. All putting info into the same pot an not arguing about it but instead trying to see how it all fits together, and throwing out what doesn't jibe or is found to be bro-science. I love that you are in BioMed classes now because that gives you more insight and when you question or challenge things I know there is merit to your reasoning and have to check my own references and knowledge to make sure I am on the right track. Learning about the Insulin / Glucagon balance has taught me a lot about aspects of nutrition that I only had an inkling of or wondered "why is that" It has also made a lot of why Lean Gains works so well almost obvious to me. Like a light was turned on for me with all of it. I have an engineer mentality so the more I understand the system the better I am able to manipulate it.

 

[John Smeton]

Andres,

your numbers are down recently it seems and it is good to switch things up.

your just switching things up right? You told me your program theory a while back

also is this the fasting diet that Kleen and Dw follow?

 

[DreamWeaver]

So before my Updates, if anyone here is not subbed in DW log...get in there. We are really having an amazingly educational convo that can really help everyone understand the role of insulin and glucagon and how this plays a role in diet.

I am so Jazzed I get to host such a great discussion, you guys are really breaking some ground... info we will be able to use..

 

[GoHardOrGoHme]

No doubt, you pushed me on the knowledge tree today but I learned a lot found an excellent tutorial that tied so many things together for me it is unreal. Did you get a chance to read the BioMed article at the link I posted?

Man I love this board and the group of people we have discussing things. From people who will be doctors (you) to high school drop outs (me) with a passion for knowledge. All putting info into the same pot an not arguing about it but instead trying to see how it all fits together, and throwing out what doesn't jibe or is found to be bro-science. I love that you are in BioMed classes now because that gives you more insight and when you question or challenge things I know there is merit to your reasoning and have to check my own references and knowledge to make sure I am on the right track. Learning about the Insulin / Glucagon balance has taught me a lot about aspects of nutrition that I only had an inkling of or wondered "why is that" It has also made a lot of why Lean Gains works so well almost obvious to me. Like a light was turned on for me with all of it. I have an engineer mentality so the more I understand the system the better I am able to manipulate it.

I glanced over them and I need to sit down with some time so I can formulate a quality response. That was an EXCELLENT POST! It got me all tingly and hungry for knowledge.

Believe it or not the convo we are having in there is the biochemical basis on why ANY diet will work or fail. Its absolutely basic to truly taking your diet to a new level.

Andres,

your numbers are down recently it seems and it is good to switch things up.

your just switching things up right? You told me your program theory a while back

also is this the fasting diet that Kleen and Dw follow?

No just my light week John. Remember I went heavy last week so Im going light this week.

Number will be high again next week.

And Yes this is the fasted training DW and Kleen are following except im still learning. I have little time to sit down and truly analyze it so im just trying to encorporate the basics. And I think Im already leaning out even more with just my first week in.

Strength is up b/c even on my light days...the light weight feels lighter.

I am so Jazzed I get to host such a great discussion, you guys are really breaking some ground... info we will be able to use..

Most definitely. It's the kind of convo you can take the info we are discussing and use immediately

 

[A_I_Sports_Nutrition]

So before my Updates, if anyone here is not subbed in DW log...get in there. We are really having an amazingly educational convo that can really help everyone understand the role of insulin and glucagon and how this plays a role in diet.


Chest Day update:

2 pm: Meal 1 --> Chicken thigh no skin, 3.2oz tilapia, half a bagel
4:30 pm: Meal 2: 10grams BCAA's, 2 scoops maniac, 2 grams ALCAR
5:00 pm: workout
7:15pm: 2 glycobol
7:40 pm: Meal 3 --> 5 oz ground beef, 5 chicken drumsticks w/skin, 2 scoops dymatize, 1 cup FiberActive Bran Cereal, 1 cup milk, 5 oz 6.8 ounces tilapia

I should be good for the night after that meal


Workout:
Bench(no arch):
barx10
135x10
185x5
185x5
225x16
225x7
225x7
225x3...slow down, pause, explode up
135x10

Incline:
135x10
185x5
185x5
185x5

Incline Dumbell:
85x7
85x7
85x7

Dumbell bench:
85x6
85x7
85x4
40x9

Hammer Smith Benchpausing at top of motion)
110x10
130x10
150x8
150x8>110x5>70x10

Hammer Smith Flies(pausing at end of motion):
50x8
50x8
50x8

Cable Flies:
5x10
5x10
5x8
3x10

Triceps:
Skull Crushers:
50x10
70x10
90x8
90x6

Cable Rope PushDowns:
8x10
8x10
8x10
8x6

Hammer Smith Tricep machine:
50x6
50x8
50x5
50x8
Each set was slow and deliberate

Dips:
BWx10
BWx12
+50x8
+85x3>BWx8

Did one or two small tricep/bench motions for an extra small pump and called it a day

Nice workout Andres.

 

[John Smeton]

Your schooling has paid off I see in the other thread..Its great when its fairly fresh in the noogin

 

[A_I_Sports_Nutrition]

Your schooling has paid off I see in the other thread..Its great when its fairly fresh in the noogin

I must say we have a very impressive team of athletes here for team AI. The knowledge you guys bring to the table is a huge help to many people myself included.

 

[GoHardOrGoHme]

I must say we have a very impressive team of athletes here for team AI. The knowledge you guys bring to the table is a huge help to many people myself included.

Just wait when I hit med school....THAT'S when some serious knowledge will be thrown down!