Tsikot Fitness and Gym Thread

[theveed]

For weight loss people... Here's a diet guideline you might want to read...

Fat Burning to Another Level

Some key points...

1. Breakfast takes place after your body has fasted for up to 6-12 hours, depleted its glycogen stores and the catabolic hormone cortisol is at its highest point. Your goal is to place your body back on the right track. This is literally why people say that breakfast is the most important meal of the day. For if you skip it you will waste muscle at a rate that is absolutely insane! Therefore, breakfast should be a balance of complex carbs and protein to replenish yourself. While dieting I would recommend a big serving of oatmeal and a source of protein such as whey, egg whites or cottage cheese. And you can add some low glycemic fruit because you can take advantage of the situation.

2. Your body is in a serious state of catabolism following a workout and you need to put it back into a positive state of balance! It is intent on stealing protein from your muscles and begging for a source of fast burning carbs to replenish its muscle stores. This is the only time during your diet when I would highly recommend utilizing a high and fast burst of insulin. So rather than consuming a slow burning source of carbohydrates you should opt for a fast burning one like 2 or more bananas or even better a sugary punch and whey protein.

If you want optimal results the rest of your carbs during the day should come from highly fibrous green leafy vegetables! These are the slowest burners by far and are most conducive to placing your body in an optimal fat burning state.

Metabolic rate and how to keep it elevated
Meal Frequency

We will keep your metabolic rate elevated firstly by meal frequency. I explain the importance of this in my last fat burning article. I strongly suggest that you review of it by clicking here.

Correct Way to Feed Your body

If you don't feed your body properly, " at the right times" it will rebel against you by lowering its thyroid hormone output, thereby slowing your metabolism to a crawl! Your mission in this diet will be to properly feed your body the correct amount of carbs at the times that it needs them most.

When I say It needs them most I am referring to the times in which your body will least likely store fat. As mentioned before there are two occasions in the day in which you will find yourself in this situation. Both are related to the same scenario. This is based on the time when your muscles are depleted the most and are primarily looking to replace these stores rather then store fat. During these periods you can take advantage of the anabolic effects of insulin. These two meals are of course breakfast and post workout.

If you feed yourself the proper amount of carbs at these times you will notice that your metabolic rate maintains itself for a much longer time throughout the duration of your diet.

Your sole purpose for the rest of the day will be to control your insulin levels by placing them in a state that is conducive to burning fat. You will again do this by only eating leafy green, fibrous vegetables and proteins. This way you get the best of both worlds. Increased recovery and optimal fat burning.

Maintaining Muscle Mass

The largest problem with mainstream starvation diets is that they burn an equally high amount of muscle as they do fat. The goal when dieting is to burn fat and maintain as much muscle as possible. As you may know the more muscle you have the higher your metabolic rate will be. And conversely the more muscle you lose the slower your metabolic rate will become. ( To further read about the importance of maintaining muscle click here )This is accomplished by

A. maintaining a proper saturation of amino acids in your body. I.E. six protein rich meals a day.

and

B. Promoting optimal recovery under an adverse situation. I mention the word adverse because when you are dieting you are low on macronutrients ( food ) so recovery is made difficult and cortisol levels ( muscle wasting hormone ) are allot higher then when maintaining or bulking. This is why I tout insulin control as a priority of this diet. I encourage you to use it when fat storage is unlikely and cortisol is at its highest and I discourage you from using it the rest of the day. Thereby you get the best of both worlds. Increased recovery and increased fat burning. And therefore maintain muscle at a much higher rate.

Caloric Deficit Very Important!
You need to understand that the only way to lose fat is to burn more calories in a day then you consume! If you do not then you cannot reach your goal. Therefore you must lower your calories or up your workload in order to tap into your fat stores. However you do not want to lower your calories too low too quickly! If you do, you will undoubtedly trigger your bodies alarm systems and your metabolism will immediately suffer. To avoid this travesty, start by slowly lowering them by 500 and when you hit a plateau lower them slightly again. Perhaps only by 200 to get your fat burning going again. ( or you could calorie cycle, see below )

My point is that I do not advice dropping your calories by 1500 in one day! You need to slowly lower them! For example, say someone was bulking up with 4,000 calories a day. They would start their cut by lowering them to 3,500. They burn fat for a while with this and then hit a plateau. The problem may only be that they need to change their workout up. But if that doesn't work then they should lower their calories down to 3,000 to give their fat burning another kick start. By the end of their cut they may be all the way down to 2, 500 calories a day. But they did not get their over night! Doing so would cause their body's to go into shock and slow their metabolic rate to a crawl! I urge you to take this into consideration when you come up with your caloric intake. Starvation is never an option! If you do starve yourself then you have defeated the purpose of this article which is to control your body. Not for your body to control you!

[theveed]

Natawa ako dito sa site na to:

http://hardgainerworkouts.com/

Near bottom, a naked lady nakadapa... "Learn how to meet more women at the gym
Never be afraid of rejection again"

Hehe, kasama ba sa prob ng hardgainers yan?

[Hell_racer]

glenn, san fitness first ka?

may sinabihan kasi ako na kaka body jam ko lang then cosmic cycling one time eh... hmn... ikaw pala un! bwahaha joke!

[KCboy]

ako sa foxx gym sa may masangkay street binondo manila, 1hr lang sa treadmill. just trying to keep my body fit n slim.

[GlennSter]

hellracer...sa ABSCBN PO!!!

530 onwards...herhehrehr

[van_wilder]

for me everyday is a cheat day... sa december promise diet na ako... may point yun hardgainers workout na pinost mo theveed, nagresearch ka talaga ah... puro magaganda yun mga articles niyo ni karding, talgang helpful...

[kennster]

Originally posted by Karding
proper form, Im glad you brought that up theveed. Kse mahirap mag Max-OT kung hindi maganda or tama ang execution. Max-OT without proper form or execution will only lead to injuries. The Max-OT didnt mention if its meant for beginners or intermediate. Pero since the program is for the people who hit their Plateau, this could mean at least a year of experience. Not sure or cant remember how long kennster have been working out.

been working out for 8 mos na.. hmmm, mukhang yung more weight less reps talaga ang way to go for ectomorphs, di nko malilito ngayon hehe.. :D

[van_wilder]

hanggang ngayon hindi ko pa rin alam yan MAX-OT na yan... ano ba yan? kasi sabi pagmali daw hindi rin maganda...

[kennster]

Originally posted by van_wilder
hanggang ngayon hindi ko pa rin alam yan MAX-OT na yan... ano ba yan? kasi sabi pagmali daw hindi rin maganda...

Yep, medyo pang-advanced na.. still studying it though.. check it out at this site http://www.ast-ss.com/max-ot/max-ot_intro.asp

[van_wilder]

okay thanks... since naka-2years na ako... baka itry ko...

[cutedoc]

very well said theveed, detailed and accurate=) pede kaya nutritionish con healt adviser con physical trainor

[Karding]

Originally posted by van_wilder
for me everyday is a cheat day... sa december promise diet na ako... may point yun hardgainers workout na pinost mo theveed, nagresearch ka talaga ah... puro magaganda yun mga articles niyo ni karding, talgang helpful...

if you're an ecto, I dont think you need a strict diet. Eat everything just as long as you supplement with protein and consume at least 3,500 calories a day. Like I said earlier, yun ang mali ko. Akala ko ang junk foods (burgers, pizzas, cakes) eh hindi maganda sakin as an ectomorph. Kse naman ang definition ng junk foods sa pinas eh mga chippy, crackers, etc. Kaya naman burgers pinili ko, wala akong ibang choice as a natural source of calories.

ectos, eat everything, take protein 1gram per weight, at least 3,500 calories per day, lift heavy with less rep. endos and mesos stay away from our diet or you will gain weight and fat. :jump:

van_wilder, theres only one way to find out kung mali nga ang Max-OT. Pero looking at the low rep with heavy weight and more sets technique, this is definitely for bulking. Max-OT is another form of HIT, High Intensity Training.

Are you frustrated with busting your butt in the gym hour after hour, month after month, and year after year with little or no results to show for it? Learn how to break your plateau!

Max-OT Training Article

Sa January malalaman natin kung effective nga ang diet ko and max-ot.

[theveed]

Yup, if you're an ecto (or ecto-meso) you'll get off scott-free even if you cheat during bulk... Chances are your high metabolism can burn or utilize the fat anyway... wag naman sobrang daming junk food like chips and stuff... Walang kwenta talaga kung mga chips and sugars ang pang-habol sa calories hehe.

"bad" foods that are made of "real" ingredients like beef, chicken etc will be fine, not optimal, but fine lang yun... Burgers, Fchix, etc will be fine... so will your "regular" food like adobo and stuff... Unlike meso-endo types na malaking chance to store fat (like myself) have to be stricter...

But I still advice against taking in too much unnecessary sugars and sodium... Not good for any body type...

Karding: I think if ectos are seriously considering gaining mass, 1.5g/pound would be more ideal... Calories mas madaling habulin, pero protein medyo mahal hehe...

I did the math the other night, papatak parehas lang cost ng tuna at whey powder based on protein content... mga P30 per serving din for 30g of protein... tsk tsk... gastos hehe... Buti pa kayo you're under 150, ako 165 hoping to be 175-180 post bulk... SAKIT SA BULSA!!! :P :P :P

Today ako nagstart ng crea at whey... bibili akong zinc and magnesium mamaya sa mercury, im sure mas mura dun kesa mga supplement shops...

I'm just loading crea at 10g per day right now for 1 week...

Sa kabilang thread ko nalang kwento....

Chest/tricep workout today... can't move my arm that much right now, hehe tricep really pumped. Chest doesn't feel like it was worked much, but based on last week's DOMS, I'm expecting good DOMS by tomorrow night or so...

Ganun padin, incline db press, flat db press, cable flyes... then french curls, reverse pushdowns... tapos...

Was able to incline 50lb for 5 reps after 3 sets (35x10/40x10/45x8)... Hirap iakyat sa last rep!!! hehe... Pagdating sa flat db press, wala na halos, di ko na kaya 50... kahit 45 hirap na...

I love dumbbells hehe.

[theveed]

BTW: OT lang... Karding/Van_Wilder may Yahoo Messenger ID ba kayo? Pa add naman, karateka17 ako... :D

Gawa kaya tayong pinoy BB board? hehe... walang laman mga local BB/Fitness boards eh...

very well said theveed, detailed and accurate=) pede kaya nutritionish con healt adviser con physical trainor

Car wash boy lang po ako heheheh...

[Ungas]

Asan nga ulit yung link ng ecto-endo ek-ek?

Di ko na maalala differences. :D

[theveed]

Here pre...

Body Type Descriptions

Calculator with image

[theveed]

Oh, if you're seriously trying to diet and count macronutrients, this site can help you track foods that we buy that doesn't have a nutrition table...

http://www.fitday.com

It's fairly accurate...

Good luck.

Eto sakin for today...

http://www.bigberts.com/temp/nov8diet.jpg

Medyong mali nga lang mga entries nya for oatmeal and tuna (mataas yung fat yung nasa database nila, I need to remove that and enter my own details.)

*edit* removed pic, too large for screen, sorry.

[Ungas]

Thanks David! :D

So am I an Endomorph? Napansin ko kasi based from the programs I'm currently doing. Moderate weights with several repititions. Plus cardio workouts.

[kingkaboodles]

Originally posted by theveed
Gawa kaya tayong pinoy BB board? hehe... walang laman mga local BB/Fitness boards eh...

i agree with this. i'm not really aware of any local BB/Fitness boards.

theveed:: i checked out the link you posted on fat burning/training. ganda nung program. thanks!

okay lang ba substitute ko ung arnold press instead of the seated dumbell press?

today cardio. Kalistenics lang at punching bag. that ok?

[theveed]

who made your program and how was it assesed ba? usually kasi ang prob ng mga personal trainers sa mga gym they give you a cookie cutter program na "pwede na" umpisahan...

im not a pro or certified trainer ha, but i see that most programs that are handed out to newbies are "compromise" programs, meaning the program attempts to do everything in one session...

They put you to weights to hopefully build up your muscle so it can help burn fat and support good tone... Simultaneously they put you in a cardio workout to burn fat...

I honestly haven't seen many people getting good results this way, whether short term or long term.

My theory (note, theory ko lang to, holds zero scientific truth or basis) is that in order to burn fat, effectively, you have to have the endurance and muscle strength, otherwise, you'll just lose water weight, muscle and some fat.

In order to gain muscle mass, you have to maximize your muscle's ability to grow through stress (workouts) and nutrition.

Most of the programs that I read in our gym are not bad, but I've never seen anyone nuking it out with the weight training. They just go through the motion until the set finishes. Little to no HARD effort is given to the exercises... Why do them???

Doing aerobics before or after weightlifting is detrimental to muscle growth. Your insulin levels will drop very rapidly after a good weight training session, promoting lactic acid and cortisone production will cause your body to seek a source of nutrients to feed itself. Since you haven't replenished your body with some glucose and protein, it'll feed from your muscles... Not something you'd like to happen...

I think not a lot of people can follow a strenous weight lifting program while following a strenous cardio program in one session. That's why I usually recommend that people cycle their workouts if their goal is to "trying to get back into shape"

Concentrate on improving your cardio for a week or two so your heart is ready to pump out as much blood as it can to cope with stress, and your lungs ready to work hard to supply oxygen to your muscles... When you finally have that, go hit the weightroom with max intensity. If you're not after bodybuidling, go high reps (12-15 max) but do it intensely. Muscle grows only with stress. Do that for 3-4 weeks, eat right, then go back to cardio to burn excess fat again...

This way, you'll always have a good ratio of muscle and body fat to work with.

If you check out most cardio "fans" in the aero room or the cardio machines, most of them are still fat. They may be smaller, but they dont know that they're burning so much muscles, that their body's metabolism has slowed down. They just became as smaller fat person from a bigger fat person.

About the body type, you dont have to be just one type, halos walang tao na isang type lang talaga unless extreme condition.... usually combi of the two (with meso in the middle of course, di naman pwede yung endo-ecto type hehe)...

I think you're a meso-endo, more on the meso side..