*.* 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.

[The Franchise]

Originally Posted by penguinz

I have bigger wings.

But less hair.

[Sweet Daddy Hate]

And this is why I will NEVAR post personal pics at CP.

[penguinz]

Originally Posted by Pestilence

But less hair.

He is younger.

[Silock]

http://suppversity.blogspot.com/2014...o-cutting.html

750kcal/day Deficit Approach to "Cutting" Beats Cautious 300kcal/day Deficit: Almost 2kg Fat in 4 Weeks + No Decline in Testosterone or Muscle Loss in Lean Athletes



One of the commonest reasons people don't achieve the physique of their dreams is fear! The fear of losing muscle weight on a "cut" and the fear of gaining fat weight on a "bulk". The study at hand confirms: There is no reason to be afraid of cutting.

In the course of the four-week cutting period in the study at hand, the subjects, 20-35 year-old national and international level Finnish track and field male athletes from jumping and short distance running events (e.g. 100-200m) with already low body fat percentages lost another ~2% body fat, and no muscle in spite of a highly significant 750kcal/day deficit.

The data in Figure 1 which is the outcome of a controlled 4-week study in the course of which the subjects were advised to cut fat and carbs and keep their protein intake stable make a clear statement: Trying to cut with a caloric deficit of only 300kcal/day is a waste of time" ... at least for someone who starts with a body fat percentage of only 10%, as the subjects in the study at hand did.

As you can see in Figure 2 the subjects did as they were told and cut back on both fat and carbohydrates - in conjunction with the physical activity this is certainly the key to lean body mass and performance maintenance.
"The counter-movement jump and 20-m sprint time improved consistently (p ≤ 0.05) only in HWR (-700kcal/day), by 2.6 ± 2.5 cm and 0.04 ± 0.04 s, respectively. Finally, athletes with a fat percentage 10% or over at the baseline were able to preserve FFM." (Huovinen. 2014)
Whether that's also the reason that the scientists did not observe significant differences in serum testosterone in either of the two groups is questionable

(Testosterone / cortisol: 33.6 (pre) vs. 38.3 (post)), though - especially in view of previous results like those I wrote about in the following two articles:
"High or Low Protein Intakes Have Profound Influence on Testosterone, SHBG, Estrogen, Cortisol & Co?" (learn more) and
"High Protein Diets Don't Counter Anti-Anabolic Effects of Low Energy Intake" (learn more)

It's more likely that the 27.1kcal/kg of body weight, the subjects in the 700kcal/day diet consumed were still more than enough to cover the basic energy requirements. With an average body weight of ~75kg that's still more than 2,000kcal and thus way more than the average starvation diet of the average overweight person will deliver.

Bottom line: The results of the study support the use of short, but relatively intense dieting periods. Dieting periods with a 750kcal/day deficit - a deficit that is still only -24% below the baseline intake of the athletes.

What's yet also important is that we don't forget that a dieting principle that works for lean athletes will not necessarily work for an overweight or obese person. The general idea to cut back by 24% and not just 12% (to avoid muscle loss) from carbohydrates and fats while maintaining an optimal protein intake of ~2g/kg body weight is yet something I can whole-heartedly recommend to heavier dieters, as well.

[Simply Red]

I have almost no groceries right now - I worked out shoulders and pecs earlier today - I had two Protein drinks but craved food. I won't have many calories to work with tonight - As I just returned from Wendy's where I ordered and ate a Triple with Cheese No topping No bread Meat + Cheese only - One packet of ketchup - wonder if that's around 600 Calories or if it's more??

[Simply Red]

Originally Posted by penguinz

I have bigger wings.

penguinz I can't remember - weren't you playing in a soccer league for a while?

[penguinz]

Originally Posted by Simply Red

penguinz I can't remember - weren't you playing in a soccer league for a while?

I referee soccer. Much more running.

[penguinz]

Originally Posted by Simply Red

I have almost no groceries right now - I worked out shoulders and pecs earlier today - I had two Protein drinks but craved food. I won't have many calories to work with tonight - As I just returned from Wendy's where I ordered and ate a Triple with Cheese No topping No bread Meat + Cheese only - One packet of ketchup - wonder if that's around 600 Calories or if it's more??

Sounds like an awesome meal!

[Cannibal]

Don't know how I did it. But somehow I strained the he'll out of my front calf muscle. Probably while treadmilling. Went to the doc and she said I have an infection in my lower leg. It blows because I haven't been able exercise for nearly a week. Really hoping this will be healed up soon... like in the next couple of days.

[Cannibal]

I refrained from drinking this weekend and I've still put on 5 lbs due to lack exercise over the last week. Admittedly I did pig out Saturday.

[Silock]

Water weight. Unless you ate 17,500 calories above maintenance.

[Cannibal]

Originally Posted by Silock

Water weight. Unless you ate 17,500 calories above maintenance.

Hope you're right bro.

[The Franchise]

Officially starting CNS tomorrow.

[Silock]

Originally Posted by Pestilence

Officially starting CNS tomorrow.

My only advice is take it easy on the fats. They will kill your losses.

[Aspengc8]

Originally Posted by Silock

My only advice is take it easy on the fats. They will kill your losses.

well at its heart it is just a cyclical keto diet. Your right- you can absolutely overdo the fat, but you don't want to ignore it. I've been aiming for 50/50 split fat/protein. The only thing the book ignores is total cals, which you still need to keep in check even though he tells you not to. Maybe the first few weeks don't worry about cals, your goal is to get burnin' the fatty acids for fuel which you will definitely tell when you 'shift'. Burgers, Eggs, Bacon, Fatty steaks, Chicken legs, salads with blue cheese/oily dressing- all on the menu. Add in some greens (brocc/spinach) and MUST take fish oil, I like a few with each meal.

Had my first 'carb nite' this past saturday (waited 13 days instead of 10), wen't pretty good. I thought I would hammer more carbs than I did, but wasn't really craving them like I thought I would.

Started day off..
4 eggs, 4 strips thick bacon from local butcher, coffee w/heavy cream & coconut oil

Hit the gym for some clean up (arms/abs/calves/prowler work). Pre workout seems to hit HARDER for some reason on this diet plan, not sure why (using original HYDE with DMAA)

1st carb meal - chicken breasts x2 (no skin this time), home friend potatoes, couple plain rice cakes (these suck)

2nd carb meal - went out with wife & had zuppa de pesce w/angel hair. Some bread, glass of wine, and Tiramisu for dessert.

got home around 9ish. wife passed out, played Destiny beta and had oreos with a protein shake/skim milk.

Started at 242 down to 225 as of this morning. Squat & deadlift strength is still good, bench is down but also seem to have developed some impingement on my left shoulder. Need to start doing more rehab band work.