qjk

Best naruto fights

http://www.youtube.com/watch?v=iFOen2IiAA0&list=PLPrMQfW5jrZsmdOII0t4mbyAtU6BGyGV8&index=40
http://www.youtube.com/watch?v=ONRdQm8U0zo
http://www.youtube.com/watch?v=weA3etMkewg
http://www.youtube.com/watch?v=5ZujrHfuKMg
http://www.youtube.com/watch?v=kOLUJXGJkkY
http://www.youtube.com/watch?v=nuGMHmnmDoU&list=PLPrMQfW5jrZsmdOII0t4mbyAtU6BGyGV8
http://www.youtube.com/watch?v=R00fizxXRLk 55 min
http://www.youtube.com/watch?v=iFPg2gtVxg4
http://www.youtube.com/watch?v=zgIUPpZBiPs
http://www.youtube.com/watch?v=JAHZLcgnfww

Best naruto fights *updated

https://www.youtube.com/watch?v=Ok3ApgJzNnA Sarutobi vs Hashirama And Tobirama Reanimations
http://www.youtube.com/watch?v=ONRdQm8U0zo Sasuke vs Danzo
http://www.youtube.com/watch?v=5ZujrHfuKMg Sasuke vs Killer Bee
https://www.youtube.com/watch?v=NdAg2P4nO5M sasuke vs raikage
https://www.youtube.com/watch?v=kYF2fVXEv4g killer bee vs kisame
https://www.youtube.com/watch?v=yiLJrVn6SW4 naruto vs pain
http://www.youtube.com/watch?v=iFPg2gtVxg4 Madara VS the Five Kage
https://www.youtube.com/watch?v=arvk-f1lTDo team kakashi vs hidan and kakuzu
https://www.youtube.com/watch?v=ryuV2k3yJ1w Obito V.S Naruto Full Fight
https://www.youtube.com/watch?v=MEnLcXEDxrg&list=PLGI4kIRumoVHVhRsuDbBbSawANypNoBaT sasuke vs deidara
https://www.youtube.com/watch?v=Lb8tuThRlww&index=33&list=PLGI4kIRumoVHVhRsuDbBbSawANypNoBaT hashirama vs madara
https://www.youtube.com/watch?v=uSKCmUOCl5Y jiraiya vs pain
https://www.youtube.com/watch?v=LQvllp0Y6fc minato vs tobi


not the best fight but nagato would have been an absolute beast in good health
https://www.youtube.com/watch?v=4GCaQ3sgut4

This post was edited by FrozenWater on Apr 26 2015 09:02am

http://forums.d2jsp.org/topic.php?t=71041432&f=119 - Ask a Christian anything

http://forums.d2jsp.org/topic.php?t=71531435&f=119 - Interesting personhood for chimp thread

http://forums.d2jsp.org/topic.php?t=71437871&f=119 - official atheist / agnostic thread

http://forums.d2jsp.org/topic.php?t=67278491&f=119 - official political picture thread

http://forums.d2jsp.org/topic.php?t=71323876&f=276 - some of the best gifs

Moral statements.. are they primarily statements of fact or truth, statements of command, or statements of the speaker's desire/emotion/opinion?
Proper moral statements are statements of fact.


Is there a purpose to life?
No.


Extension question; Does each person have a moral purpose/morally ideal way to live?
Yes.


Where does the proper distinction between "good" and "bad" come from?
Pleasure and suffering i.e. hedonic tone.


Must a person be coerced/influenced at some level by societal powers in order to live morally/virtuously?
No.


This thought is quite similar to question 1, but there's enough difference to warrant it as a question..
To be virtuous/live morally, how should we primarily make moral distinctions?
How it affects the levels of pleasure and suffering in the world.


Will using morality properly necessarily result in maximization of our own happiness?
No, probably the contrary.


Is there a universal law? Should I act as if the maxim with which I act were to become the universal law for all rationale people?
No.


End, Means, Intent .. Which is the most important, morally?
Ends are the only important thing.


Would it be ideal to maximize pleasure for all people even at the cost of liberty for some?
Yes.


Is ascetic living conducive to being virtuous?
No.


Free will, do we have it and to what extent?
No.

"I agree for the most part with the philosophy of David Pearce in both ethics and metaphysics (and philosophy of mind). He's imo the greatest living philosopher. All of his work is available online for free at http://hedweb.com/

A short overview of his practical ethics can be read at http://abolitionist.com/

If you want to read a full-length manifesto: http://hedweb.com/hedab.htm

For a short summary, he's a negative utilitarianist who recognizes that the best method of alleviating suffering in the world is to use advanced biotechnology such as genome editing to rewrite humans' and non-human animals' states of experience into something so incredible that it's beyond our conceptual scheme to even imagine. There are potential modes of experience that are literally millions of times more magically blissful than our peak experiences in our current state. It's obviously very ambitious but I agree wholeheartedly with the goal.

In general I'm a Benthamite utilitarianist of an unspecified subtype. I think some form of consequentialism is the only form of morality that makes any sense, and I think some form of utilitarianism is the best of the consequentialist theories. "Good" and "bad" are mediated exclusively by the pain-pleasure axis in conscious beings, and without pain or pleasure, literally nothing would matter at all. The basis for all moral reasoning is how it affects how much pleasure it produces or reduces and how much suffering it produces or alleviates. David Pearce is a negative utilitarianist whereas I'm not necessarily convinced of anything outside some form of utilitarianism. I do think, though, that it can't be stressed enough how much of an emergency alleviating severe suffering is; one need only imagine the most agony they've ever felt and then recognize that there are beings experiencing far worse at every moment; once one understands this any other goals seem incredibly naive by comparison.

I'm very much a moral realist and I think nihilism and relativism are demonstrably false and that moral facts exist by the very nature of pain and pleasure, intense agony for example is intrinsically bad by its very nature."







Questions-
What happens if you eat over or under for 1 day, should you compensate in the next?
depends on the severity of the deficit, if you miss 700kcal one day then i would compensate the next with an increase (not necessarily equal to the previous deficit, maybe more but most likely less; depends on your goals as a smaller compensatory surplus than the deficit would lend itself to a "clean bulk"). you can think of surplus and deficit as an average over a longer period of time to some extent, as long as there isnt massive enough variability in your intake to affect BMR, then an average surplus (to gain mass) or deficit (to lose mass) over a period of a few days or a week rather than daily values can work out.
-Won't really make a difference either way. But yes, you could. Gaining muscle/fat takes time, it's a process.. so looking at your calories for the "week" or for a few days at a time is viable

How fast should a novice female lifter progress? Same rate as a male or half as fast or ?
given the same quality of training and diet (circumstances in general) and genetic aptitude, a female should improve at the same RATE as a male (the physiology isnt significantly different between genders), however a male will tend to have higher starting numbers and may push themselves harder psychologically in training, so dont confuse yourself by that.
- Too many variables to really say. Definitely slower than a man though
Balla in response to NMU's answer How do they have the same physiological traits? Men have higher testosterone levels.. which has a huge muscle building/fat loss advantage

How is meal timing irrelevant if, for example, after a workout it's optimal to consume protein within 30-60 mins, and activities lasting longer than 90 mins requires athletes to consume a significant amount of carbs for replenishment.
When people on this forum say meal timing is irrelevant they should be saying saying that it's irrelevant for overall body composition. Meal timing obviously has immediate physiological effects but over the course of a day the sum of those responses is what matters, aka caloric intake and diet composition.
- Again, because anabolic/catabolic processes take time. Who said it's optimal to consume within that time? There's really going to be no difference regardless if the same overall cals/macros are hit. The "anabolic window" doesn't just last extremely transiently following a workout. It lasts up to 48-72 hours for the muscle worked. And where did you come up with that figure of time? Regardless, if weight training it really doesn't garner glycogen replenishment as a priority (because it's not so ridiculously glycogen depleting).. maybe if you're talking about cardio it could be (but I doubt that is pertinent to you). Besides that, the first 1hr following exercise, glucose uptake is mediated by the GLUT-4 transporter and has literally nothing to do with insulin anyway. Therefore, within the 1hr mark is senseless.
Well if it's a marathon runner, as I said, that may garner some need for glycogen replenishment as the degree of depletion is pretty harsh. I still really don't think it garners any immediate attention though, unless they were planning on running a marathon the next day lol.. even then it takes 24-48 hours to completely replenish glycogen stores, so.. lol. While the non-insulin dependent GLUT-4 transporter is definitely good to mention, I can also tell you that I have read studies that indicate a pretty harsh decrease in glycogen replenishment @ the 24hr mark if no CHO is taken in within like 2.5 hours. But as I already said other studies have somewhat conflicted with that. Also, adding fats to the pwo carbs actually doesn't slow down the glycogen replenishment at all.. and the higher GI carbs don't make any difference vs lower for it either (just crushing some common misconceptions lol). The point is, if weight training - there's no need for immediate concern for replenishment. If cardio training (marathon) there really isn't concern unless you have another event in close proximity. For optimal protocol, I'm just gonna copy/paste something:

phase I: immediately post > fast absorbing carbohydrate source -- what's important during the immediate post-workout phase is exclusively the availability of glucose, insulin the presence of extra high insulin levels is more or less unnecessary

phase II: post workout phase (<8h) > high GI carbohydrate source -- once the glycogen levels have reached a certain level the supercompensation process requires the presence of additional insulin, therefore your post-workout meal should not be carb-free or extremely low GI

phase III: recovery phase (>8h) > low GI carbohydrate source -- the glycogen stores have already reached higher than baseline levels, the presence of high levels of insulin in this phase would be counterproductive as it would actually drive glucose uptake by the adipose, not the muscle tissue

How is meal composition irrelevant, when, for example, creatine and carbs work great together, and for a post workout meal, carbs and protein are most optimal.
Purely from a thermodynamic perspective, meal composition is irrelevant to total kcal intake. If you account for TEF, then the energy from 100g of carbs is equal to 100g of protein, is equal to ~45g fat. the issue arises when you introduce exercise because different types of exercise require different blends of substrate (essentially cho to fat ratio), and performance can be affected by meal composition/diet composition. the biggest factor, however, is indeed kcal in vs kcal out, and i feel that this mentality lends itself most easily to a non-exercising dieter simply looking to alter body composition.
- Well meal composition is irrelevant, but overall macronutrient ratio isn't ofc. Which is why the carbs/protein together doesn't matter. As for the creatine/carbs thing, ingesting carbs with the creatine actually doesn't augment any positive or beneficial effects. Some studies have shown zero difference, and some have shown a very small difference via the insulin spike. It's moot.

How consistent would you have to be with cardio to acquire sustained benefits to your cardiovascular system? Could once a week of HIIT, be sufficient?
intensity seems to be key (as opposed to duration or frequency of exercise) when it comes to preventing detraining effects. so if you can work yourself up to a point where you're able to train at a high percentage of VO2max effectively, then training once or twice per week might very well be enough to maintain cardiovascular health. it obviously comes down to your goals as well, that specificity principle.
- Absolutely 1x/week could work. Just aim to improve upon time/duration/etc from time to time

Because 1.7 G protein has been found to be the most optimal amount for the top natural body builders, does that mean even a 1-year trainee would need more cos they have a greater propensity to build muscle. Like someone with noob gains can make 2 lbs of lean muscle mass in a month whereas someone like that might make 3 lbs lean muscle in a year.
not very familiar with literature on protein synthesis of novice trainees but in my opinion there are so many various physiological adaptations occurring at the beginning of a training program that im not convinced you're increasing contractile protein synthesis by as much as people say, my suggestion is to stick to the recommendation. protein requirements tend to vary with training volume at a specific intensity and also indirectly with rest times, so unless you're training for 6 total hours per day and sleeping another 15 then you can get by with 1,7g/kg.
- Nope. Because nitrogen retention and protein synthesis is maxed out at that intake.

I don't eat tofu or soy beans with natural soy protein, and I'm aware that the protein in those is fine. But concentrated soy protein is bad, right? Due to it being very hard to digest, that it has to be embellished with other amino acids, and that it contains phytoestrogens. Although I have heard that phytoestrogens are good to actually inhibit estrogen secreted in the body?
my stance on phytoestrogens is neutral. i think the (potentially outdated) literature is confused with respect to endocrine effect and if there is one in normal doses, its fairly negligible. i could be wrong but i believe the protein in soy is whole, not sure about the efficacy of it as a protein supplement though. i dont use it personally and i dont know much about its bioavailability but it very well could be much less than that of milk or meat based proteins.
- I'm actually not sure about the soy protein.. I had to google it. Apparently it naturally contains enzyme inhibitors such as a trypsin inhibitor. I can tell you that trypsin plays a large roll in protein digestion, so I guess I can see a problem there. I really can't say much about that though as I've never looked much into soy protein lol. Second part depends. There's many types of phytoestrogens, each with their varying estrogenic capabilities. These phytos will antagonize the estrogen receptors.. so for the ones that exhibit little/no estrogen activity then yes it could lower estrogen levels.

When do you suggest doing failure sets? For the last set once a week for compounds? Or is that even too much for the nervous system?
not the most experienced when it comes to designing or altering training programs, and it depends on your goals/what sort of failure you're talking about. failure at a 12 rep range is based more on a cellular disturbance in pH than CNS fatigue. i think failure in a higher rep range is critical because it indicates overload of the energetic capacity of a muscle. overload is also important from a 1RM perspective but CNS fatigue is a bigger factor in this instance so i think it depends highly on recovery time allowed, assuming diet is good. i wish i could give you a concrete number but like i said i havent experimented myself. i think if you go to failure on compounds once a week or every two weeks you'd be ok, if you start to notice fatigue symptoms take a rest week from the max effort stuff.
- I actually go to failure quite a lot even with high volume workouts. You have to see what your body can handle/what you respond to though. On compounds/big lifts I'll say go to failure 1-2 sets on that exercise (out of 4-5), but as I get into the isolations (ex: concentration curls of flys) I'll hit failure all the sets for it.

What do you think about rep range and duration of a program while cutting? Say, never going over 10 reps in any set, even abs and traps (but calves can be 10-12). And never training over 1h 15m while cutting aswell.
What's the max amount of protein eaten in a meal to optimise the anabolic response? Because it's assumed absorption = utilization. Which leads me to my question, despite hittin macros, how would I go about optimizing utilization?
again training during a cut is dependent on your goals but from a performance standpoint it makes the most sense to train with less volume simply because the further you delve into glycolysis, the more you will deplete glycogen, and cause damage to muscle that you may not be fully able to repair. you can counteract glycogen depletion during a cut by increasing CHO intake and ideal protein intakes will hopefully minimize tissue damage but these will only take you so far because no matter what you do, you're still in a deficit (magnitude will affect recovery of muscle glycogen and maintenance of tissues). from what ive heard from layne, 30g ish maxes out the anabolic response but you need to consider digestion and absorption time. just because 30g is enough, doesnt mean you cant consume more. there is always going to be delay associated with elevating serum amino content and there will always be a sustained period of time where absorption is occurring, so dont worry so much about spacing out your protein intake. not sure what you mean by utilization exactly but if there is damage to tissue, then aminos will be taken up to repair said damage. any aminos not used to synthesize contractile protein will be associated with synthesis of other functional proteins (hormones, membrane proteins, enzymes, etc) or oxidized/converted to glucose or fats (very small amounts). if by utilization you mean the amount absorbed, unless you have some sort of malabsorption condition you can assume your body will do a good job of utilizing every amino it can.
- That sounds good. Reducing work in the lactic range and reducing microtears would be beneficial while in a deficit. There's no (realistic) limit to how much protein you can ingest at one time and it be absorbed. Technically it will all be "absorbed". The better question would be how much is partitioned toward muscle building. However, as far as your question is concerned, you're fine either way

Layne Norton mentioned proteins that have no/little bioavailability - does that mean IIFYM still needs to be 'healthy' - to get the best foods for the greatest bioavailability and thus utilization of proteins?
IIFYM doesnt mean eat whatever the fuck you want - a common misconception - it simply highlights the fact that there isnt just one specific form of eating that you must follow to see results. high quality sources of macros are ideal (best micronutrient bang for your buck), but not necessary all of the time. if you have to eat a less bioavailable source of protein once in a while, the 5 or 10g you dont end up absorbing wont set you back.
- Pretty sure the bioavailability differences are from the structure of the protein generally. And generally the proteins that are not very bioavailable are things like grains, etc.. and one does not usually eat those types of foods to get their protein intake in. So, no, there's really no issue.

"Post workout nutrition (carbs in particular) shed no benefit for muscle growth. If you have a deficient amount of insulin you'll have a deficient anabolic response. If you restore that to the normal physiological response you'll get a normal anabolic response. But if you have a supraphysiological response you'll get more anabolic response. But, this linear response is not actually accurate. Not even 100g carbs will give a greater protein synthesis. However there is a 5-10% increase in protein synthesis when having both protein AND carbs, however a lot of studies show that's not statistically significant, but physiologically significant.
30 G protein with 30 g glucose showed the same protein synthesis increase as 30 G protein with 90 g glucose. Glycogen levels will be restored over the 24 hours, given you only train at most once a day."
Do you accept this?
have not looked much into the anabolic response to insulin so i can't help much with that. layne has much more education and has done much more reading than i have so i accept what he says as true (especially since his phd thesis had to do with protein oxidation).
- Yeah that's all pretty accurate and backed by studies.

If aerobic training decreases blood lactate concentration, does that Have the same benefits for weight lifting? Or purely blood lactate respective to cardio stuff?
And te same for aerobic training increasing pulmonary function, thus increasing lung volume.. Does that have noticeable benefits for weight lifting?
And for muscular adaptions to aerobic training, while there is an increase in maximal oxygen consumption, there is little or no change in muscle strength or power, correct?
i wouldnt say that aerobic training necessarily decreases blood lactate concentration, blood lactate is never very high at rest. what aerobic training does is improve the amount of work you can do without having to increase blood lactate (increase LT) and improve capacity for dealing with lactate when it does accumulate. yes this might translate somewhat into your weightlifting ability when working above threshold, however not likely do any hugely significant degree. when you're working above threshold in a glycolytic range, ST fibers will be able to oxidize some lactate but you're producing so much that its almost insignificant. the difference really occurs when you're looking at shifts in work rate of maybe 10-20-30 watts near LT, so more or less during endurance events.
pulmonary adaptation occurs more in the efficacy of the organ, lung volume doesnt really change after development. you'll see improved breathing patterning, more efficient gas exchange, more efficient muscular control of lung volume, etc. again, working in the glycolytic range this can translate into weightlifting to some degree but bouts of work arent really long enough and intensity is so high that, while cellular pH can be the main factor in time to exhaustion, there isnt a whole lot of time to clear enough CO2 to significantly improve weightlifting performance solely through breathing. most of the work you do is anaerobic anyway, so pulmonary function isnt usually a limiting factor in weightlifting
correct, O2 kinetics (efficacy of oxygen utilization) will improve with cardio training, with the improved o2 kinetics you can generate more force/do more work within the boundaries of the aerobic system, however the muscle won't hypertrophy much like you said.
- Well that's because aerobic training utilizes pathways that don't produce lactic acid. Lifting aka anaerobic training utilizes glycolysis which does produce lactic acid.
Yes it would have noticeable benefits
Correct.

Have you done eccentric training (6 seconds eccentric using 120-130% 1rm weight with a partner to lift the concentric phase)? If so, how did it work for you?
i have not done eccentric training, however eccentric training generates the most force per motor unit and is also correlated highly with microtrauma in the tissue. it should provide good results if used correctly.
Nope. Seems pointless for most people. Apparently though, eccentric training has the most profound effect on satellite cell recruitment. It can also program non-myogenic stem cells into satellite cells

If optimal strength training is actually 80% 1RM, rather than 65-75%, how much more likely would you even be to injure yourself so long as form is all correct?
injury is very moment dependent, it depends on the forces on a joint but you should be fine lifting even 100% of your 1RM if your form is on.
- Marginal.. @ 80% you're not at much of a risk of injury or form degradation

For explosive strength training (6-10 reps), the pace should be immediate, but what about making extra gains from the eccentric contraction? If the concentric contraction gives X amount of strength and the eccentric gives X+30%.
explosive lifting is all about generating force at a high rate and the key comes more in motor unit efficacy combined with strength and high glycolytic capacity, where eccentric work just improves maximum force capabilities regardless of rate or time to contract. eccentric training might translate into explosive lifting as long as you can maintain the high rates of force production
If you're trying to build explosion, then the slow descent won't help.

Do you know anything about tanning?
sun exposure is all well and fine but keep in mind that exposure to uv-b rays just increases DNA mutation rate. i cant really give you advice on tanning lengths but stay hydrated and try to periodize your exposure, keep out of the sun at high noon and your tan/burn time will be easier to control

I wanna train my core more for visual aesthetics. I'm currently cutting, how should I do this? Lightman told me not to do more than 10 reps on any set due to a build up of lactic acid (I thought lactic acid wasn't but, it was the hydrogen ions that were acidic?).
Does that mean I would be going too far by targeting each section of abs and my obliques? Or should I just do obliques and 1 an exercises. Example: Romanian chair 5x10 and decline crunches 5x10 and then some planking ?
he suggested you avoid high rep work because lactate accumulation has been associated with greater microtrauma to the tissue, which is hard to recover from during caloric deficit. regarding cellular pH changes: lactic acid is a product of pyruvate (3C molecule, cleaved from glucose) that begins to accumulate if there is too much pyruvate trying to enter the krebs cycle at once (krebs cycle is a bottleneck in oxidative metabolism), the extra pyruvate becomes lactic acid, and acids dissociate in water, so lactic acid becomes lactate & H+. lactic acid and lactate refer to the same event, but you're right in saying it is the H+ ion that disrupts normal cell function, excess H+ means pH drops and critical proteins denature, the cell dies if enough H+ is produced. back to the abs, if you're cutting you will naturally increase visibility of abs due to decrease in body fat. you can do direct ab work but it may be difficult to recover if you train with too much volume, so lightman suggests you train at a high resistance to try to induce adaptation
- Since you're cutting, you aren't gonna be gaining muscle. So, I don't really forsee doing ab exercises improving ab aesthetics. If you must, definitely keep it simple (lower volume)

Is cardio best for plateauing fat loss during a cut? Is there even such thing as a fat loss plateau?
as your metabolism adjusts to the new caloric intake on your cut, your fat loss may plateau. you could increase cardio to attempt to continue restore deficit, or you could indeed restrict kcals again.
- Do you mean for breaking the plateau? or inducing the plateau? Lol. But yeah I'd say there is.. that's basically the main reason for refeed days.. to resensitize leptin levels

How will it affect my leaning out during a cut from having .5 g fat per kg compared to 1g fat?
the law of thermodynamics states that as long as total kcal intake is the same you will see the same changes in body composition when you account for TEF, however studies that gearz posted have indicated that high fat diets are more likely to induce fat storage than high CHO or high protein diets. i think total kcal intake is by and large the most important thing to consider but i also believe that diet composition plays a role in immediate delegation of energy stores. if you take in lots of fat on a cut, and your glycogen is low, some fat will be converted into glycogen to restore muscle concentrations but i believe the rate is fairly slow, especially relative to the rate of glycogen synthesis from consuming carbs. excess fatty acids might be stored in adipose tissue before they can be synthesized as glycogen, but over time a negative glycogen balance (due to caloric restriction) would mean a trickle of energy flux from adipose tissue to muscle tissue. i think it works out to be roughly the same in the end but thats just my take on what ive learned so far in my degree/readings online
- I would aim for minimum .25g/lb
.5/kg is only slightly lower than the aforementioned, so no, I doubt it'd have any effect

What should you do when you spew up after drinking? Purely liquid spew, should I disregard the Cals I consumed from the beverages and refeed? I don't drink very often now, maybe once every 2 months on a special occasion.
it would be really tough to guesstimate the number of kcal absorbed at the point of vomiting so if you were in a cut i would count them wholly and just accept that your deficit might be slightly greater than expected for a day (not the end of the world), or vice versa for a bulk; dont count them and accept that your surplus might be greater than expected
- I wouldn't worry about that at all lol

How much fat does fiber absorb? Ratio interms of gram:gram. Health teachers telling me that soluble(?) fiber removes bad cholesterol or does it absorb fat from a meal?
im not sure about ratios but i would think that unless you're consuming massive amounts of fat, the amount absorbed fiber is almost negligible. ask lightman to be sure.

Is Creatine useful for 4/7 times a week?
consistency is key with creatine but my nutrition professor says elevated levels of PCr have been seen even after a few weeks of stopping consumption

What do you think of periodized training programs as opposed to a strict split? Layne Norton supports periodized splits and has clients on them. (Like powerlifting upper Monday, lower Tuesday then bodybuilding Upper Thursday, and lower Friday).
i dont think its the most effective regimen for a very specific training goal (ie competitive powerlifting) but physiological adaptations occur on more than one plane so probably more beneficial for amateur trainees (those not competing in anything specifically)

I'm on a paid lightman routine, and have just passed my first year of total training, and have been on lightmans routine for 3-4 months now. Layne Norton talked about adding extra stimulus to weak points. Should I do this for my lightman workout? How do I know if I've got lacking points (I have suspicions of some points, but I'm not going to tamper with this when it's beyond my current knowledge).
lacking points being points that fatigue before you feel that they should. smaller muscle groups will obviously not have the PCr stores that your quads do but they take a smaller portion of the load. lightman might have accounted for common weak points in the routine he gave you but ask him if you can supplement certain muscles with more volume.

With a p/p/l/pp should I do under grip rows? For bicep stimulation cos delts already getting a lot of work.
you could, its really up to preference imo.

People always say flexing is good as an isometric contraction (but it has no resistance applied so idk?) and that it helps for straitions etc .. Merit to this?
improvement in contraction quality is probably just neural, loadless contraction doesnt damage tissue at all.

5g creatine have a caloric value? Since it's an amino acid is it 20 Cals?
creatine is synthesized from aminos but it isnt a protein. its also not digested and oxidated, if it were it wouldnt be any use to improve PCr levels

How often should you add failure sets and drop sets etc? To increase fuel stores (and cp stores) in the muscle?
not sure tbh but i would imagine you could do srs failure training every workout, or at minimum once per week.

Thoughts on the typical 'bodybuilder' form? Ie. not locking out, and for example on bench press going down to your upper chest?
shouldnt be touching the bar with your upper chest in bench press anyway but imo theres a difference between trying to hyperextend a joint and locking out. i go for the full ROM but i dont try to straighten my knees as much as i possibly can while im holding 300 lbs







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Test e for 12 weeks and dbol for 3-6 weeks would be good.
400-600 test e every week, 20-50 mg dbol daily.
Hcg or even pct isn't necessary.

pin ~250 mg of test e twice a week

I would up my surplus quite a bit to ensure putting on the most muscle possible while on cycle. Especially starting around week 4 which is when full effects of the test should be well kicked in.

If anything only use clomid or nolva for pct, and maybe have nolva on hand incase u start to notice gyno.

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biomech gold
http://webb.nmu.edu/ISBS/Documents/Proceedings_ISBS_2010.pdf

http://www.slideshare.net/FakrieKhairy/physiology-of-sport-and-exercise


"You..
Enjoy academic activities and value education

Tend to be temperamental and self-critical, but are also self-aware, open to feedback, and emotionally expressive

You're task-oriented and tend to speak your mind

You come across as cold, critical and argumentative

You tend to approach work/study as if it were a matter of urgency, and are less concerned about obtaining leadership positions

When you're faced with stress, you tend to be excitable in that you become tense and overly critical, and are cautious in that you're reluctant to take risks and make decisions, and are leisurely in that you act with lax attention to rule of conduct

You tend to physically and emotionally distance yourself from others and can become uncommunicative at times when you're stressed

and lastly;

You place high value in the quality of your work, and quality of your colleagues"





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Extremepeptides.com - melanotan

Push day
Flat bench press 5x7
Incline bench press 5x7
Flyes dbs 4x7
Dips 3x6
DB curls (biceps) 4x6
Decline crunches 4x(6-8)
Shrugs db or smith 4x(6-8) <-- Important to hold 1-2 secs at peak.

Pull day
Pullups 4x8
BB rows 5x7
Lat pulldown 5x7
Seated rows 4x7
Cable tricep pushdown 5x6
Calf raise 5x(10-12)

Leg day
Squats 5x7
Walking DB lunges 5x6 (Each set means 6 total reps - 3 reps each leg. You're doing lunges in sucession, aka walking across a lane, not standing still).
Leg curls 3x7
Squats 4x7
Decline crunches or cable crunches 4x(6-8)
Shrugs db or smith 4x(6-8)
Calf raise 4x(10-12)

Hybrid push/pull day
Flat bench press 4x7
Incline bench press 4x7
Dips 3x10
Pullups 4x8
Lat pulldown 4x7
T-bar narrow grip 3x10
DB seated over-the-head triceps 3x(6-8)
BB curls standing or preacher (biceps) 3x(6-8)

Each day should take roughly 1h 15m, if you're going way over, reduce the weight you're working on.

What's the scientific reasoning why consistent intake is better?

Simply put, you rebuild damaged tissue on rest days, not just work days. Even though you don't expend more energy than you do on work days, you still need more kcal to compensate for the microtears. You're still cutting so there won't be a surplus of tissue built, but the same reasoning stands for both surplus and deficit when contemplating conservation of FFM.

So 1.7g of protein per kg of body weight, how much fat should I have? And I assume the rest is carbs after I figure out the fat.

Anywhere from 0.5-1g per kg is fine. As you'll get leaner and leaner you'll stick to the lower end margin.

I also want to do a bit of cardio, it's best for fat loss at the end of the workout, yes? I cannot do stuff in the morning. Could I do cycling? How long for, and how will it affect my cal intake?

I also think I have slightly rolled shoulders, do you know any mobility work I could do? Stretches etc, and when to do them.

Also, If I get my proteinz whilst in a deficit, will I preserve all muscle?

Cardio isn't best for anything, it just adds to the energetic output, it only means you'll eat more at the end of the day.
Each 1h of 65% HRM equals ~400kcal.

Use bands and stretch both arms to the sides whilst keeping your chest out.

Doesn't matter how much protein you'll get during a deficit, you'll still lose a bit of FFM by the end of the cut.

You don't believe in doing cardio for the average 'healthy' person? I thought I would need to after my bulk

How long should I do the band work for? And how frequent? Any other stretches ?

There's nothing much to believe, you won't burn fat faster just because you're doing cardio.
Stretch every day for 10minutes, work up to 3-4 sets of holding the band fully stretched for at least 1.5-2minutes per set, but your biggest contributor would be learning to walk and sit with straight shoulders and not hunched.[/QUOTE]

What exercises don't need the isometric contraction? Is it bad to pause a bench press at the top of the lift? Or the bottom? Or a bicep curl at the top or bottom ?

Only hold the isometric contractions where I specified.

Ok, should I incorporate the 4 secs eccentric, 2 secs concentric to each still? Or just rep them out lol

The specific TUT is mainly applied to higher than strength reps. A more sane tempo for strength reps is 2-0-1 ecc/iso/conc
But even on mass, don't be so anal on the 4-0-2, just remember that your ecc phases should be relatively slower than your conc.

The workout went for about 1.5 hours. Need cut back ?
Also, why do 6-8 reps for traps abs and calves if they're slow twitch muscle fibers and respond best to 20 reps ?

You're still cutting, it's not best to buildup lactic acid when you're not in a surplus to accomodate for the microtears. You can go as high as 10 reps but no more.
A workout should take 1h 15m at the most, keep weight a bit lower to have faster rest intervals (60s)
Do I count the Cals of flaxseeds, from the fiber?

Fiber is indigestible so the kcal doesn't apply to it from the get go.
If the flaxseed nutrition facts say you get 160kcal (for instance) from them in carbs, that's what you get from them in carbs.
Looking at the carb section and seeing it's comprised of 50g total carbs, 20g of which are labeled sugars and 10g of which are labeled fiber, you can only assume the last 20g are complex carbs, so eventually the kcal from them is 20g sugars + 20g complex = 40g = 160kcal, and the nutrition facts already factored that in for you.

Why is bicep curls in the push day and tri push downs in the pull day ?

You already work tri's on push day, it's good to stimulate the bi's on the day they don't work.
Same goes vice versa.


I originally thought to multiply my bmr by 1.45 on lifting days and 1.2 on off days, then do the deficit, but you use just the one amount for every day (eg for me it's 3k Cals). I don't know how you got to that amount.

I wrote 3.4k and 3.9k, it's the same as 3400 and 3900. Add those two together and divide by 2 to get a simple average. Same thing here. [3.4+3.9]/0.002 = [3400+3900]/2
Reducing 20% to kickstart a deficit, given you consistently ate at the above average for a while and your bw regulated itself to that intake, aka your BMR intake.
BMR*0.8 = BMR -20% = Deficit.

How long should bulk/cut seasons last for?
How long before you should change something in your routine to 'switch things up' ? As in exercises, rep range, set range, break time, intensity etc
It took me a year of bulking to get shitty jawline definition, does that mean it'll take a year to lose it? How fast would it go down WITH a linear decrease in bf? NOTE: I do have a really good, defined jawline.

#1- For as long as it takes to reach your goal.
#2- Assuming your goals never change, so shouldn't your routine. So in a nutshell - never.
#3- Absolutely not. There's no such thing as linearity in fat/weight loss, that's something I'll explain in Fatloss 2.0, which is months away I'm afraid.

How fast does fat loss usually occur for people at the jaw line?

So there's no need to switch things up to 'confuse the muscles' or to stop your metabolism from 'adapting' (eg during a bulk it will get faster). I thought those were some broscience bullshit.
Where did the reasoning behind them come from? An WHY are they wrong? So I can properly explain it. Because they're pretty largely accepted.

Fat dispersity across the body is specific to each genetic makeup. If that's a place you're prone to keep fat at, you'll probably stay with it looking puffy right till 10%. But since it's a peripheral area, it should be lost fairly quickly before your central mass begins to drop noticably.

The only confusion the muscle understands is more weight/load/pressure than it previously handled. Once it's shocked with this newfound weight challenge, it supracompensates in the hopes to be regulated sufficiently enough should it encounter that weight in the future again. The more stimulus you keep pushing further, the more the muscle has to re-adapt and supracompensate. It doesn't mean, however, that you have to increase weight all the time, just stimulate the muscle according to your goals.

Where does all mythical BS come from? Ignorant people making up junk as a post ergo reasoning as to why they got big.

What's your thoughts on vitamin d3? Supposedly really overlooked, especially during winter when there is generally little sun exposure. Is it all its cracked up to be, worth the $$, or even better?

An what do you think about fish oil vs krill oil?
Is 3-5 standard fish oil caps (300mg of combined DHA and EMA) optimal for each day?

Also, what do you think about the following workouts: (as in, are they shit/good/great, why are they, etc).
Smolov
10x10 GVT
5/3/1
5/3/1 modified

And how should I change my rep and set ranges when I go back to bulking? (For my current routine).

Vitamin D you can get enough of, naturally, 15 minutes in the sun with just your hands & face exposed. If you live in a place where you can't even do that.. get the supp.
Fish oil isn't a must, but if you feel like taking it, each pill equals to 1g of fat. Stick to fish oil.
Lyle Mc recommends 10 caps a day. I recommend none.

5/3/1 is good, GVT isn't everyone's cup of tea.

What do you think about Smolov and the 5/3/1 modified? An the difference in reps/sets for cutting ad bulking for my current routine.

Why do you reccomend no fish oil caps?

I used to be really tan when I was in primary, but I feel I've gotten paler (in year 12 now), and I don't know of its due to a micro nutrient deficiency (never been big on veggies and don't eat much fruit). But I did use optimum nutrition multivitamins for a whole container and seen no difference, so if that's enough to prevent any of the possible deficiencies I could potentially have then I either have a natural deficiency (heard a bit about people having naturally really low iron deficiencies etc) or its just a curse of my skin as I age. But like I said, since I was far more tan when I was younger I don't know why it's reversed. I also tan pretty easily when I try to.
Is there a reason it could have happened?

If you want to maximize carbs while keeping moderate protein on a cut, getting a minimum amount of fats is the only wiggle room. Therefore 0.5g/kg is the minimum fat ratio which almost always amounts to 40-50g. That's nothing. You need to conserve your fats macros for the foods you'll select or you'll become a rice cake/watered tuna fish only eater. That will suck.

It's enough for you to eat 2 cans of tuna (Water or oil) to get the same amount of epa/dha and then some. So why not? Even if you don't eat fish and don't take fish oil, it's not the end of the world. You'd still get a good amount from vegetable fats, livestock fats etc.. it's not a factor that will make or break your progress.

If you despise veggies/fruits, take 2 multivitamins a day and you're all set. I still recommend leafy greens on a cut, since they're extremely filling, tasty (from my point of view) and 90% water based so their kcal amount is nothing to consider. You can gobble on cucumbers, lettuce and green onions without a care in the world and avoid hunger pangs all together.

A tan is really how often you're going out to the sun. I don't see any other reason to be pale other than not tanning frequently.

Why isn't GVT for everyone? Because of the huge volume or do some people not respond well to it.

Also, what do you think about a vegan diet? I know they don't get all the non-essential amino acids from it but is that a real negative?
Could that type of diet hinder hormone secretion?
What do you think about studies about proteins causing cancer growth, evidence of proteins producing plaque in arteries.
What do you think about an 80/10/10 diet, (carbs/fats/protein) consisting of pure whole foods, ie largely fruits and veggies. With a max of like 25-30 grams of protein a day.

It is for everyone. It's not everyone's *cup of tea*
You can get all the essential AA's. It's just that going vegan is retarded.
That kind of diet can be protein challenging, but not hormone challenging. You can get a lot of fat sources as a vegan, but not many proteins.
To little fats & protein in a 80-10-10 breakdown imo. 30g protein is nothing for a trainee.
How long do you have to fast for to actually have muscular catabolism ?

72 hours.. that's when your blood AA has been recycled 3 times and your liver glycogen is fully depleted, assuming you haven't eaten any macros for 72 hours.

What do you think about animal protein promoting cancer growth?

These days, everything promotes cancer. I call BS.

Dynamic stretching before a set and static after, yes?

Ideal, but not a must.

What do you do for a warmup when building up to your 1RM?

I follow a Russian template: 1x15-20xBar / 1x5x50% / 2x3x60% / 1x5x70% / 2x3x80% / 1x2x90% / 1x1x95% / 1x1x100% / 1x1x105%

What's a good little routine to blast abs? And one for calves ?

Simple calf raises and any ab work that best suits you. There's no rocket science here. 10 reps on everything since you're cutting

How many grams of fiber is optimal for me each day?

35-40g is a good number for men

What's more effective out of smith or DBS ? Obv DBS have more rom and smith can have more weight, but is one thing better than the other?

dbs are slightly better since you can hold them in perfect alignment with your traps' RoM, whereas you have to slightly bend forward/backward when smith shrugging. dbs don't have more rom.

What are some good exercises to blast obliques? And are obliques the same rep range as abs? As in slow twitch fiber predominant muscles?

Romanian chair --> side crunches (cross legged). Same as abs, since they're an abdomen muscle group on their own. Yes, ST.

I don't get how 1 gram of sugar is equal to 1 gram complex carbs. I get that they're both ~4 kcal of energy but surely complex carbs would have loads more benefits than the same amount of carbs in table sugar.

1 molecule of CHO containing 1 gram of glucose will give you just that, just as 3 bound molecule of CHO containing each 1/3g of glucose (Only it's a complex carb so it needs to undergo digestion first to convert from multi-sugar to uni-sugar) will end up giving you 1g of glucose. The end result is the same. There aren't any secret benefits to complex carbs, they just get absorbed at a slower rate and can prevent high insulin spikes, which don't mean anything anyway in terms of long-term fatloss.

And the same for fats, If you hit your fat quota in saturated fats how would it be just as good as getting your fat quota from mono/poly unsaturated fats? It wouldn't be better,right? Because saturated fats stick to the artery wall and are LDL whereas te others are HDL's and have the opposite effect on arteries (ie 'cleaning').

If you can and/or want to be adament about it, the only consideration would be less trans fat. Again, in terms of fatloss, means nothing. In terms of better health that's also a grey area because it depends on your natural leptin levels and how well your body regulates trans fat / cholesterol. The health gurus will tell you it's bad to have anything but unsat fats, but that's a lie. You still need some small sort of sat fat / trans mixed in between. I wouldn't worry about it as you don't have medical issues pertaining to LDL abundancy because if you did you'd know about it already.

I also read that flaring your elbows out while benching is the best for chest activation (thought this was realllyyy bad for rotator cuffs?). Or is this fine for dumbbell bp but not bb bp?

The only activation of a muscle group is applied resistance multiplied by velocity of the expressed time under tension, everything else is smoke & mirrors. Not having your elbows at 90deg with the forearms when you bench can only lead to inflamed olecranon aka golf elbow, so keep your grip wider than your shoulder width. Best way to do that is grip the bar neutrally (shoulder width), then re-apply your thumbs to your pinkies, and re-grip before starting any bench set.

For my exercises, are there some (like calves, traps) that I should do with a weight that's like 60% 1rm, so that I'm not doing too high intensity? I read that high volume, low intensity and short breaks is best for slow twitch muscle fibers.

Completely ignore your RM1 and work on the weight that best stimulates you at the given rep range. You read correctly, 15-20 is the best hypertrophy range for ST fibers but you're cutting so 10 reps is better to avoid overly microtearing them.

And if I eat my Cals requirements in one night, if as soon as it hits 12:01 am , does that mean I can reset my Cals?

Your body doesn't work according to a clock, the 24h man-made day is just so he could handle his daily routine. In reality your body operates in 72hour day cycles called circadian rhythms were all your hormonal secretions/productions are regulated according to your consumption and activity behaviors.

So in essence, yes you can eat 2 daily quotas of food in 1 period of time and wait another 24h for the 3rd, it holds no real relevance, though I'd personally feel miserable not eating for a full day (And I've done 20/4 intermittent fasting for a while, so I know).

So if I had 3.5 days of Cals in one sitting and starved the rest, that would still be fine ?

You won't want to do that. Liver glycogen half life is 36h max, after 72h you'll be glycogen deprived. After 12h you'll be amino acid deprived. That means lbm suffers.

So yours muscles go catabolic after 12 hours fasted ?

No, but after 72h your glycemic stores are completely gone and then you'll start relying on your fatty tissues & muscle.
I would say if you're straining yourself, your muscles would suffer after 36 hours of no eating.

I was under the impression hypertrophy is optimized at 12-15 reps (20 for st muscle groups), and since I am restrained to 8 reps tops durin my cut, I know I'd be able to do more reps during my bulk, for obvious reasons.
I'm asking what my rep range should look like for the same routine, while doing hypertrophy and bulking

Then you are correct, but there should be a few adjustments to frequency and extra isolations when moving to a hypertrophy bulk routine.

What do you mean by performance?
My goals being size and aesthetics, should i do my squats somewhere inbetween atg and parallel (hammies to calves) or just keep doing parallel? I also have really tight feeling hips at the front, kinda gets tense and sore while doing it. What can i do to fix this?

How often should certain muscles get worked a week? 2 times a week for small muscles groups, and up to 3 times for large or?

Performance as in powerlifting requirements to break parallel. You don't need that if all you train for is size. Widen your stance to shift stress from quads to hams.
Hypertrophy training is anywhere from 2 to 4 times a week depending on the muscle group and one's difficulty to grow it.

How much do insulin spikes actually affect weightloss?

How much does protein and fat consumption affect insulin spikes?

Say I need 80 grams fats, how should I distribute that by trans, monounsaturated, polyunsaturated and unsaturated fats?
And would it be hazardous to consume all my necessary fats from saturated fats, or would it only be bad if I consumed excess?

I also heard that majority of micronutrients are absorbed during insulin spikes?

How much do r+ala capsules really affect insulin spikes ?

If hormones are predominately secreted during sleep, and they're affected by consumption of carbs.. Wouldn't having carbs before bed (like they say don't have carbs past 8 lol), but wouldn't that actually have some truth to it? By negatively affecting

What energy source do you use while weight lifting? I understand you use the ATP-CP energy system, but what energy source do you use? Carbs or fats ? Or if its a mixture, what's the ratio, or when does it change from one to the other?

Enough of a high insulin spike can leave you insulin-insensitive, a case in which introduction of more sugar to your blood at other future meals will not cause the desired level of insulin secretion and then there will be too little of a glucose supply to the cells, which in turn will cause the rest of the glucose to eventually be assimiliated to fatty acid tissues.

You shouldn't worry about types of fat, you need an unholy amount of trans & sat fat to cause any real harm to yourself, chronically. If you were a 24/7 couch potato I would say as many as 100% of all fats to be unsat, but since it's almost never the case, it doesn't matter.

Not really relevant, insulin is in charge of inserting glucose from the bloodstream into the liver as glycogen and into the cell membrane. Micronutrients are a different matter all together.

If you're below 20, 25mg once a day for r-ala, if above, 25-50mg. Still not a real necessity unless your diet is 80%+ carbs which it's not, and unless you're diabetic which you're not (right?)

No hormone in the human body relies on carb intake. Carbs are literally the only macro that isn't essential to the body, survival wise. Some important hormones are produced during sleep but not all of them, and those that do aren't secreted just then, but throughout the day. So, there's no merit to carb timing, or any macro timing for that matter.

ATP is the energy unit allowing you to do everything you do, it can be supplemented and re-energized via CrP the *battery* unit in the cell. The methods of replenishing both during exercise are dependant on the exercise itself- anaerobic alactic (explosive/str) which is just the ATP/CrP you have in your cells, anaerobic lactic (less explosive/mass) which is mainly CHO- glycogen, and aerobic which relies on your glycogen stores + amino acids in the bloodstream + fatty tissues.

*the ratio in using CHO vs using fatty acids in aerobics changes during the time spent in aerobics- Circa 30m into the aerobics at 55%-65% heart rate max consistently there's a massive shift from using 90-95% CHO to using 90-95% fatty acids to replenish the cells. The higher the heart rate max (75%+), the more you will use CHO regardless.

Is the general rule of protein as 1.7 g per kg of body weight even good for cut too? Or should it be more cos cut

It's a good ratio. It was tested to be the most protein to be synthesized for sacroplasmic tear repair for top natural bodybuilders.

How much does protein and fat consumption alter the GI of some foods?

That's a secondary and tertiary effects, they have no direct impact on insulin. Fats may slow it down a notch, but the real GI altering agent would be fiber presence.

I think i have poor posture due to tension in my biceps, pecs and neck.

Best way to stretch both pecs and biceps:
http://www.catalystsportstherapy.com/wp-content/uploads/pec-stretches-stretch-11.png
http://riverviewchirohealth.webs.com/photos/Stretches/Pectoralis.JPG
http://www.drjaswalia.com/wp-content/uploads/2013/08/pectoralis.jpg

No elastics needed, just 2 adjacent walls.

As for the neck, lay on your stomach with both hands beneat your chin, and raise slightly upwards, maintain for 10-15 seconds, relieve, resume after 10s rest. Rinse repeat. Again, no elastics really needed.
The basics are always the best.
Yeah, that works great for posture. The listed stretches above are specifically for your neck, pecs and biceps. If your entire upper back is dropping forwards, do lat raises with elastics (You need any instructions on that particular stretch?).