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Old 01-01-2014, 06:34 PM  
penguinz penguinz is online now
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*.* 2014 General Fitness Thread *.*

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.
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Old 01-01-2014, 07:20 PM   #16
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Why are you doing this? Competition?

Do your lifts suffer without carbs or do you work in refeed days?
I just want to give it a shot and see what happens for now. I've never really done it before. I've heard both ways on the lifts. There is a great thread on pro hormone forum by one of Patrick Arnold's reps that has a ton of info. I'll link it later.
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Old 01-01-2014, 07:24 PM   #17
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My lifts were good low carb, I do sleep a ton though.
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Old 01-01-2014, 07:26 PM   #18
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Originally Posted by Demonpenz View Post
My lifts were good low carb, I do sleep a ton though.
The guy was setting pr's on keto.
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Old 01-01-2014, 07:29 PM   #19
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Originally Posted by BigCatDaddy View Post
I just want to give it a shot and see what happens for now. I've never really done it before. I've heard both ways on the lifts. There is a great thread on pro hormone forum by one of Patrick Arnold's reps that has a ton of info. I'll link it later.
Well I do think it matters if you're "assisted" with being able to extend the low carbs and keep lifts up without refeeds or needing less of them.
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Old 01-01-2014, 07:30 PM   #20
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Originally Posted by Demonpenz View Post
My lifts were good low carb, I do sleep a ton though.
Well it does matter how advanced a lifter you are. Newer lifter are able to keto longer and keep lifts up much easier than advanced lifters who are scrapping for 5-10lb strength gains over 4-8 week periods.
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Old 01-01-2014, 07:31 PM   #21
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Well I do think it matters if you're "assisted" with being able to extend the low carbs and keep lifts up without refeeds or needing less of them.
Lol. Yeah I'm sure it does. I'll post up how it's going every few weeks. Maybe some pics just for you
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Old 01-01-2014, 11:01 PM   #22
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Well, when the reps are lower, you also don't need carbs as much (or at all, really).

I'm deloading this week. Shoulder is a bit ****ed up right now, so I want to give it a break. I set some PRs last week, anyway. Right knee MCL is still strained, so I bought a brace. We'll see if it helps when I play tomorrow night. If not, I may be looking at some extended time off.
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Old 01-02-2014, 07:00 AM   #23
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Originally Posted by Demonpenz View Post
My lifts were good low carb, I do sleep a ton though.
Low Carb =/= keto. I did keto once, never again. Lost some strength and just looked flat as hell overall. Now I just take in carbs pre & post workout only. I have heard that keto works well if you just after purely strength and are working in the 80-90% 1rm rep range. Not sure why anyone who is serious about building muscle would try to avoid insulin though, you need it.
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Old 01-02-2014, 07:33 AM   #24
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Originally Posted by Aspengc8 View Post
Low Carb =/= keto. I did keto once, never again. Lost some strength and just looked flat as hell overall. Now I just take in carbs pre & post workout only. I have heard that keto works well if you just after purely strength and are working in the 80-90% 1rm rep range. Not sure why anyone who is serious about building muscle would try to avoid insulin though, you need it.
How long did you run it for? I read the muscle fullness eventually returns.
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Old 01-02-2014, 07:46 AM   #25
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Finally broke the 10 minute per mile mark on a 4 mile run @ 9.53 per mile pace. Keep chopping away!
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Old 01-02-2014, 07:56 AM   #26
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How long did you run it for? I read the muscle fullness eventually returns.
About 8 months. I ran a 'cleaner' version of the Anabolic Diet (basically a CKD). The fullness returned on the weekends, when I was allowed a carb-refeed day. If you not taking in carbs, you will burn through your muscles glycogen stores, hence the flat look. It will not replenish it fully without eating some carbs, which is why I think targeted keto diet or just low(er) carbs is a better option. There's a lot of good read out there on carb back-loading, or just eating them around workouts. The basis is that while insulin is low, glucagon is high, which means your burning fat for energy. Then you up the insulin around workout times via carbs. Doesn't have to be a lot, 50g pre & post is more than enough for most lifters with a day desk job.

There are a lot of good lower carb options out there.
Targeted Keto Diet - carbs around workout only
Cyclical keto diet - carb refeed day once a week (usually a weekend day)
Carb back-load - carbs only AFTER workout

Ketosis is not really needed on any of these, keeping control of insulin is what is important.

Last edited by Aspengc8; 01-02-2014 at 08:01 AM..
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Old 01-02-2014, 08:44 AM   #27
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Used to lift in "the Hell" when I was younger. I was back to the place to lift a bit today.
Where is the hole where you keep the girl and the bottle of lotion?
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Old 01-02-2014, 09:36 AM   #28
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I'm on the machines at my complex for probably all of January - then I'm looking to gym it up. I'll outgrow what we have here pretty darned soon.

Also yesterday I went to Panera Bread and ordered a Chicken Caesar Salad - double chicken add egg. Protein injection yo.
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Old 01-02-2014, 09:39 AM   #29
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Originally Posted by Aspengc8 View Post
Low Carb =/= keto. I did keto once, never again. Lost some strength and just looked flat as hell overall. Now I just take in carbs pre & post workout only. I have heard that keto works well if you just after purely strength and are working in the 80-90% 1rm rep range. Not sure why anyone who is serious about building muscle would try to avoid insulin though, you need it.
Protein will spike insulin, too. Especially whey. You won't be able to stay in ketosis all day, anyway. But protein will not keep you out of it for as long as other foods would.
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Old 01-02-2014, 10:21 AM   #30
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Protein will spike insulin, too. Especially whey. You won't be able to stay in ketosis all day, anyway. But protein will not keep you out of it for as long as other foods would.
Yeah whey will, but obviously not as much as a high carb meal. The bulk of calories on keto need to come from fat anyway, so whey shouldn't even be on the menu. Fatty steaks with blue cheese crumbles FTW.
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