In Fitness and in Health
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Having looked at various bits and pieces of research, I'm not convinced that there's a huge difference from eating a low fat or low carb diet over the long run. In fact, where there are advantages, it's on the order of half a kilo (about a pound) over a year.
Similarly there's no real evidence as to whether eating a few or many meals per day has any benefit.
So my take on diet is that provided you're keeping calories in the right ballpark, and sufficient protein if you're building muscle (less than a lot of bodybuilding gurus suggest), it's more a case of finding what you can stick with over the long term.
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I broadly agree with that. Calories are calories wherever they come from. If weight loss or weight gain is a goal then the bottom line is that it's all about calories in minus calories out. You can eat dirty, clean, this that and the other but if your calories in are higher than calories out then you'll put on weight. If you're exposing your musculature to sufficient tension and fatigue with this calorie surplus some of that weight will be added as muscle. As you say, muscle building will also require a decent, but not ridiculous amount of protein. Apparently this is more true for those over us who have tipped 40.
Where high protein can help (especially when lumped in with lots of fibre) is in giving you better control of calories in. The thermic value of protein and fiber is much higher than that of carbs so you feel full for longer on the same amount of calories. Example: two pieces of bread with butter and cheese comes in at around 400cal. A decent bowl of oatmeal with whole milk, a little sugar and raisins comes in at about the same. The oatmeal has a higher thermic value and you will stay feeling full longer. This is great to take advantage of, especially if you're trying to achieve a deficit to go down in weight.
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I PRd my snatch at 245lbs/111kg and thought this would be an appropriate place to share. Old man strength kicking in.
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@DrBabyhorse - dang! Impressive!
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@TrickHell:
especially if you enjoy squats and deadlifts.
Seconded. My main complaint about SL5x5 is not enough deadlifts.
It'd be kinda tough on the body to do many more deadlifts per week while squatting 3X per week. I try to make the most out of my warm up sets, especially on deadlifts, since it's only 1X5.
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Only time I have ever been injured working out was on a Wendler 5/3/1 program And it was the deadlifts that did it. The squat is he king of movements, deadlift should be treated as an accessory movement just like the SL guys have done.
I followed a program for 2 years where we squatted in some form 5 days per week. Heavy back squats, lightweight front squat + push press (thrusters), heavy front squats, etc. we only deadlifted 1 time per week, maybe twice if the loading was light (80% or under). It's amazing how well you can recover from squats quickly because of how complex the movement is.
As for deadlifts, of you want more pulling lifts in the program, just use power cleans as a part of your warm up. Moving weight quickly is always a better primer for the CNS than slow lifts anyways.
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More running training today for the upcoming Bath half marathon, March 2017, where me and Jules ( @Black Orchid ) have pledged to raise a minimum of £300 each for the Teenage Cancer Trust charity. See images for how close we are to our targets. Massive thanks to those of you that have already donated
In prep for the Bath Half, me and Alex, Jules' son, are running the Bath Hilly Half this Sunday. To view today's training route and data see attached photo.
To donate to the Teenage Cancer Trust charity, whilst supporting me and Jules in March 2017, simply click on links below;
http://uk.virginmoneygiving.com/barcleyroberts
http://uk.virginmoneygiving.com/julesroberts
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For those looking to add something spicy into your training today, give this one a try:
As Many Rounds & Reps in 20 Minutes of:
5 Push Jerks (155#)
10 Back Squats (155#)
15 Calories on a C2 Rower.Barbells comes from the ground.
I got 6 rounds + 1 Push Jerk. Total ball buster lol
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Blatant X post from Runners . . . .
More training today for the upcoming Bath half marathon, March 2017, where me and Jules ( @Black Orchid ) have pledged to raise a minimum of £300 each for the Teenage Cancer Trust charity. See how much we have raised so far in the images below . .
Huge thanks to those IH forum members that have already sponsored us.To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
Today I trained with Alex, Jules' son, and we ran the Trionium Bath Hilly Half, see; http://www.trionium.com/bathhillyhalf/
Today's route, data and pics below;
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So it's my last week of training before the Xmas break.
I set out to be 83kg by Xmas and this morning i was 83.7kg. Well pleased with the results.
Trained back tonight and because it was the last session we went for max weight on deadlifts:Top sets tonight were:
180kg 4 reps
190kg 3 reps
200kg 2 repsThen dropped back to 140kg for 3 sets of 10 which felt like cardio!
Got push tomorrow and then last session of the year will be legs on Thursday.
Gotta stay focused over the holidays and make sure I eat enough. That might sound weird as usually everyone moans about putting on weight. But once i am out of my routine I am terrible for forgetting or just being lazy and not eating.
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2017 - running training today for the upcoming Bath half marathon, March 2017, where I have pledged to raise a minimum of £300 for the Teenage Cancer Trust charity. At this point I am a little under half way towards my £300 target so huge thanks to those IH forum members that have already sponsored me.
To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
Today's training was a gentle intro back after Xmas and New Year wind down;
To donate to this amazing charity, whilst supporting me, simply click on links below;
http://uk.virginmoneygiving.com/barcleyroberts -
hello everyone, not sure if this is the right thread but i couldn't find a cycling thread…
Im participating in a 104 mile Bike ride called Reach The Beach on May 20th 2017 in Portland Oregon USA. in order to ride I need to raise a minimum of $125 for the American Lung Association to fight against Lung Disease. I have set a goal to raise $300. If you are at all able to donate any amount small or large it would be greatly appreciated! thank you in advance and happy healthy living!!!
here is a link to my page to donate to this charity, while supporting my ride
http://action.lung.org/goto/brockJ -
A MASSIVE thanks to all of you for the support offered to me, Jules ( @Black Orchid ) and The Teenage Cancer Trust Charity, both financial and in spirit, for the Bath Half Marathon that we both successfully completed on Sunday 12th March 2017 . We ran the Bath half marathon to raise money for The Teenage Cancer Trust Charity and our totals including gift aid were; £352.50 and £308.75. Thanks to you guys we both hit our pledge targets of £300
To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
I ran alongside Jules all the way as it was her first half marathon and she found it tough but completed it without breaking her stride. Here are a few pictures;
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hello everyone, not sure if this is the right thread but i couldn't find a cycling thread…
Im participating in a 104 mile Bike ride called Reach The Beach on May 20th 2017 in Portland Oregon USA. in order to ride I need to raise a minimum of $125 for the American Lung Association to fight against Lung Disease. I have set a goal to raise $300. If you are at all able to donate any amount small or large it would be greatly appreciated! thank you in advance and happy healthy living!!!
here is a link to my page to donate to this charity, while supporting my ride
http://action.lung.org/goto/brockJGlad to donate to this super charity and support you in spirit on your bike ride. ENJOY
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Thank you Barcley!! And congrats on your half! Sorry I missed out on that donation
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There's an interview in The Guardian with Anthony Warner, who blogs as Angry Chef.
He writes about nutritional pseudoscience. His postings tend to be sweary, and contain He Man references. What he's saying is interesting, and well worth a look.
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Ha! That's refreshing stuff @Graeme thanks for posting.
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He has some good points but unfortunately suffers from straw man syndrome. He's debunking his own interpretation of other people's philosophies which are either inaccurate or overly simplified. And "sugar is one of the most important building blocks for life" is nonsense. First, there are only 3 macronutrients, so a statement such as that really doesn't have any meaning. That's like saying "a bronze medal is one of the best medals you can win at the olympics." Also it fails to take into account that there is a difference between sugar being in a person and a person consuming sugar (which you can actually fail to do for your entire life with few consequences). While I'm in agreement that dogmatic following of a particular diet or "guru" is a bad thing, I'm not sure his nihilistic approach will help anyone. (To be clear I'm not dogmatically against sugar either.)
I actually find his claim that the recommendation to cook for yourself is based on some sort of misogynistic agenda offensive, and bordering on lunacy.
I need to get out of the fitness industry…
