*.* 2014 General Fitness Thread *.*

[penguinz]

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.

[luv]

Originally Posted by Douche Baggins

Eh. Most days I have an apple for breakfast, go work out, come home and slug a 50g protein shake. Lunch varies. In the evening I usually have two chicken breasts for dinner with vegetables. Is adding two eggs to that really gonna be that big a deal, besides extra calories?

Look up anabolic v. catabolic.

My basic understanding is that:
Excess calories get stored as fat.
The body chooses to store fat calories as fat first.
Carbs are easily broken down and stored as fat.
Complex proteins are harder to break down into glucose, so it gets chosen last.

If you don't eat enough protein, you can lose weight, but you may still have that "pudginess" to you. Also, simply not exercising will put you into a catabolic state.

Again, that's my VERY basic understanding, and, of course, could be very wrong.

All I know is that it's important to get enough lean protein in a day and time any carbs or fats I do have so that they get used most effectively.

[jiveturkey]

Most grains ruin me. Pasta or bread pretty much means immediate heartburn, indigestion and terrible poops.

White rice isn't an issue or oddly enough oats.

I do however chow down on all forms of potatoes and fruit so carbs are included in my weekly diet.

[Hammock Parties]

Originally Posted by luv

If you don't eat enough protein, you can lose weight, but you may still have that "pudginess" to you.

Bullcrap, sorry.

You lift regularly, lift heavy and hard, and eat at a caloric deficit, it doesn't matter what you eat. You're going to be ripped up.

[penguinz]

Originally Posted by Douche Baggins

Bullcrap, sorry.

You lift regularly, lift heavy and hard, and eat at a caloric deficit, it doesn't matter what you eat. You're going to be ripped up.

Not true.

[Hammock Parties]

Originally Posted by penguinz

Not true.

Look, you obviously need protein to build muscle. But you're not gonna be "pudgy" if you're not eating 150g of it a day.

[jiveturkey]

Originally Posted by Douche Baggins

Look, you obviously need protein to build muscle. But you're not gonna be "pudgy" if you're not eating 150g of it a day.

I think that what you're saying is partially true. For me, overall health is more important that how I look.

You can be pudgy and actually be healthy.

You can be ripped and moments away from death.

It would seem that focusing a diet on health and adding in resistance training can give you the best of both worlds.

[Silock]

Originally Posted by Simply Red

oh really that's funny - I've lost about 18 lbs adhering to it. Sorry I tend to disagree. It may not be the ONLY way I lost - but my following that formula has worked for me - Took me from a 38 to a 33 waist - sure you can mix up, add or delete here & there - cut n paste how you choose or simply count your calories. I'm no doctor or trainer - but my formula has me in tip top shape. No offense - I'm sure you're about to tell me a better approach. I do what is realistic and affordable to my budget and lifestye and rigid work schedule - don't hate me because of my beautiful body.

That's fine.

The issue is that demonizing food groups as "fattening" is bad. You can absolutely be ripped to shreds eating everything you just said to stay away from. You just have to pay attention to your macros and overall caloric intake. This isn't rocket science.

[Silock]

Originally Posted by luv

My basic understanding is that:
Excess calories get stored as fat.

True.

The body chooses to store fat calories as fat first.

True.

Carbs are easily broken down and stored as fat.

Untrue. Kinda. It depends on what and how you're eating. If you eat a lot of carbs, your body burns more carbs. If you eat more fat, your body burns more fat. Going low carb isn't necessarily more geared toward fat burning if you increase your fat intake. De novo lipogenesis (carbs to fat) is actually pretty rare, and requires that your body's glycogen stores be completely full already, and that you overeat on carbs by a significant amount for a few days.

Now, you will be burning less fat as you ingest carbs, so you may not necessarily be burning a lot of fat, but as far as it TURNING to fat, it's not really going to happen in a meaningful amount.

http://www.bodyrecomposition.com/nut...torage-qa.html
http://www.bodyrecomposition.com/nut...oxidation.html

Complex proteins are harder to break down into glucose, so it gets chosen last.

True, but it's even rarer for a protein to turn to fat than it is for a carb to turn to fat, so you can pretty much ignore protein turning to fat in any meaningful amount.

If you don't eat enough protein, you can lose weight, but you may still have that "pudginess" to you. Also, simply not exercising will put you into a catabolic state.

False. Pudginess has nothing to do with protein intake. However, it will be hard to have much muscle definition without adequate protein intake and training. It's true that not exercising can be catabolic, but then, exercise is also catabolic. Losing weight of any kind, whether it's muscle or fat is catabolic, by definition. Catabolism is just breaking down body tissue for energy, whether that's fat or muscle. So, you could be catabolic and not exercise by taking in less calories than you burn. You could also be ANABOLIC and not exercising by taking in more calories than you burn and building up fat tissue. I think what we're concerned with in this thread is muscle catabolism/anabolism, and fat catabolism. Neither are necessarily connected to exercise (except muscle anabolism and resistance training).

All I know is that it's important to get enough lean protein in a day and time any carbs or fats I do have so that they get used most effectively.

The timing is absolutely irrelevant, but it's clearly working for you, so keep it up.

[DBOSHO]

I'm trying to bulk up. I've been eating more and lifting solid for about a month and I believe im seeing results, but I want to be sure I'm doing it right.

What kinds of foods do you guys eat when bulking and how often? Ive heard carbs before and protein after your workout.

[jiveturkey]

Originally Posted by DBOSHO

I'm trying to bulk up. I've been eating more and lifting solid for about a month and I believe im seeing results, but I want to be sure I'm doing it right.

What kinds of foods do you guys eat when bulking and how often? Ive heard carbs before and protein after your workout.

If you're looking for the fastest way to bulk up search for info on GOMAD (gallon of milk a day).

I haven't tried it. A trainer turned me on to it but I have an issue with whey so it's not something I even can close to attempting.

[penguinz]

Originally Posted by DBOSHO

I'm trying to bulk up. I've been eating more and lifting solid for about a month and I believe im seeing results, but I want to be sure I'm doing it right.

What kinds of foods do you guys eat when bulking and how often? Ive heard carbs before and protein after your workout.

Lots of chicken and white rice.

[penguinz]

****ing AC joint flaring up. Hurts to lift glass of water to drink.

[luv]

Originally Posted by Silock

True.



True.



Untrue. Kinda. It depends on what and how you're eating. If you eat a lot of carbs, your body burns more carbs. If you eat more fat, your body burns more fat. Going low carb isn't necessarily more geared toward fat burning if you increase your fat intake. De novo lipogenesis (carbs to fat) is actually pretty rare, and requires that your body's glycogen stores be completely full already, and that you overeat on carbs by a significant amount for a few days.

Now, you will be burning less fat as you ingest carbs, so you may not necessarily be burning a lot of fat, but as far as it TURNING to fat, it's not really going to happen in a meaningful amount.

http://www.bodyrecomposition.com/nut...torage-qa.html
http://www.bodyrecomposition.com/nut...oxidation.html



True, but it's even rarer for a protein to turn to fat than it is for a carb to turn to fat, so you can pretty much ignore protein turning to fat in any meaningful amount.



False. Pudginess has nothing to do with protein intake. However, it will be hard to have much muscle definition without adequate protein intake and training. It's true that not exercising can be catabolic, but then, exercise is also catabolic. Losing weight of any kind, whether it's muscle or fat is catabolic, by definition. Catabolism is just breaking down body tissue for energy, whether that's fat or muscle. So, you could be catabolic and not exercise by taking in less calories than you burn. You could also be ANABOLIC and not exercising by taking in more calories than you burn and building up fat tissue. I think what we're concerned with in this thread is muscle catabolism/anabolism, and fat catabolism. Neither are necessarily connected to exercise (except muscle anabolism and resistance training).



The timing is absolutely irrelevant, but it's clearly working for you, so keep it up.

Thanks. I always appreciate when people can tell me where I'm off or misinformed other than by just calling "bullshit".

[Silock]

Originally Posted by penguinz

****ing AC joint flaring up. Hurts to lift glass of water to drink.

That sucks. My back is finally getting back to normal. Been doing light sumo deads to help get the mobility back. I think I might have to stick with sumo instead of traditional.

[Hammock Parties]

Originally Posted by luv

Thanks. I always appreciate when people can tell me where I'm off or misinformed other than by just calling "bullshit".