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#14991
Oct 10 2012 05:29pm
Quote (basebalplyr88 @ Oct 8 2012 08:44pm)
hola senor!

so, I'm here hoping to sorta change my life. the way I eat, how I work out. lemme give you a lil bit of a back story. joined the air force about 3 1/2 years ago. joined to do a job called pararescue, didn't work out, tore my rotator cuff about a fourth of the way into the training. so the air force re-classed me into a different job called dental lab. i've been going to physical therapy for the past 2 years to help my rotator cuff cause they didn't want to operate on it cause i guess it wouldn't have helped. i dunno. so i've basically only been doing enough running and sit ups along with the physical therapy to pass the pt tests (no push ups until recently) i finally feel like my shoulder is ok...so my separation date from the air force is next april 20  :lol:  and basically i'm coming here hoping you can get me back on the right track. what i want to do is look better. i've developed a nice spare tire and i'm hoping to get rid of that and gain as much muscle by my separation. before i came in i did more of a crossfit/cals program so i have a little experience with weightlifting but not much. the hardest thing for me will be diet. it's gone to shit these past 6 months or so because i've been lazy...convenience > my health unfortunately. but i'm ready now. i work 7-4 mon-fri. can workout before and after work if that's what you think would work best for me. so, basically looking for hellp on a workout routine and help with a diet. dunno if this matters but i'm 24, 185lbs, 6'1. let me know if you need anymore info. thanks

damn...sorry for the essay >_<



Hey there. I'd be glad to help you.

I need to know the following:

1. Do you have full gym access?
2. Do you have any allergies or medical conditions (besides the shoulder)
3. Do you have any foods you WILL NOT eat?
4. Are you on a food budget?
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#14992
Oct 10 2012 05:35pm
Quote (SC_Leader @ Oct 8 2012 10:14pm)
My 56 year old mother is skeptical about the effects of a keto diet for her. She believes that the high amt. fat in the diet would provide negative effects only. Could you please clarify this for us? thanks!!

side notes: she has high cholesterol and has had close relatives with heart disease.



This should help:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=365993938
Fat/Cholesterol Explained



For further insight - the basis of keto is that your body normally uses glycogen/glucose for fuel (aka sugar) and thus carbohydrates. The body stores excess glycogen in the liver and anything further after surplus is reached gets stored as fat. In order to burn fat in "normal" mode, you must burn glycogen first. This is typically very difficult for most people. Keto depletes your body of sugar/glycogen and thus creates ketones which use fat as the primary energy source, and not glucose. As a result, your body's own natural store of fat gets burned through regular activity as the direct source of energy, and food containing fat achieves the same effect. With regard to negative effects of fat, the key is to avoid "bad" fats - IE saturated and trans fats, and eat a good amount of unsaturated fats (particularly omega 3, 6, and 9). The goal is to get at least 2g of unsaturated fats to every 1g of saturated fats. However, a 3:1 or better ratio is OPTIMAL. These high concentrations of fat will only fuel your body, and have NOTHING to do with gaining fat. People do not gain fat by eating fat - that was a "false fact" of the 1980s. Eating mass calories and high glycemic items with lack of exercise is what causes fat.

Assuming a caloric deficit is achieved, ketosis is achieved, and one also exercises - fat loss is multiplied, blood sugar is regulated, energy level is higher than with a normal diet, and in some cases, certain medical maladies rectify themselves.

Keto is a fantastic thing to cycle once a year.
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#14993
Oct 10 2012 05:36pm
Quote (beaber @ Oct 8 2012 11:06pm)
hi,

i have recently started working out again from getting out of basic training (started about 9 weeks ago)
and i have started to notice that my tris are increasing in strength greatly compared to my biceps.  a little back ground is that i broke my left wrist when i was younger and it doesnt seem to have recovered fully, and by this i get
sharp pains in my wrist whenever i try to do certain bicep exercises with to much weight.  i can barely curl 40 lb dumbbells without being in a pretty terrible pain.  how would you suggest that i go about increasing my bicep strength
and mass while also factoring in my wrist problems?

any help would be greatly appreciated  :)



You need to keep the wrist WRAPPED and in a neutral position. Move your wrists at an angle until the pain subsides and curl from that angle. Hammer curls will be very helpful here. Also try rope curls on the cable machine, and SLOW decline curls. A slow decline curl is a curl using a regular 2-handed bar (olympic, straight, or EZ bar), and you throw the weight up using your back/shoulders/arms, and let it down as slow as possible - repeating the process until failure. This is sometimes referred to as a negative curl.


edit:

I almost forgot to tell you - make sure to NOT CHEAT when doing biceps!! The worst thing you can do is cheat and work the shoulders/chest/back instead of the biceps. Lower the weight if you have to and focus on the peak and pump of the bicep with immaculate form.

This post was edited by SKCRaynor on Oct 10 2012 05:37pm
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#14994
Oct 10 2012 05:38pm
Quote (KramerFtw @ Oct 9 2012 03:31am)
raynor, I got a question.

Im cutting and today was thanksgiving in canada and i went crazy and im eating alot, and alot of junk.

I needed to eat that junk food cuz i was craving stuff all day for months, i need to get it out of my system.

my question is, could 1 day of eating alot of cals and junk ruin any of my progress? or will it just take a bit longer to get back into fat burn mode?

might be a silly question, but i never cheat, so i want to make sure


This should help you ;)

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=411872992
Getting back into depletion after a huge cheat day


It's not a big deal, just have to go hard when you get back....ie: very strict diet, extra exercise, sleep, etc.
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#14995
Oct 10 2012 05:42pm
Quote (TheMagicFlightBox @ Oct 9 2012 02:16pm)
How does Jet fuel promote fat burn during exercise?

Does it increase certain hormones that promote fat burn? ( Epinephrine, nor epinephrine, growth hormone, etc)


Without going into too much depth...

1. The stimulants contained therein act to increase the basal metabolism and thus increase heart rate, metabolic function, body temperature, etc. This burns additional calories regardless of exercise.

2. 5-HTP, C-AMP, and Synepherine all have been shown to increase fat losses in study grounds administered each compound independently when taken immediately before exercise. The same group also saw increased fat losses without exercise, but exponentially less.than the exercise groups.


If you need to know the exact chemical reactions that facilitate this function, let me know and we can go into depth.
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#14996
Oct 10 2012 07:52pm
Quote (SKCRaynor @ Oct 10 2012 06:29pm)
Hey there. I'd be glad to help you.

I need to know the following:

1. Do you have full gym access?
2. Do you have any allergies or medical conditions (besides the shoulder)
3. Do you have any foods you WILL NOT eat?
4. Are you on a food budget?



awesome!

1 - yes. have 2 on base.
2 - no
3 - na, pretty open to everything.
4 - i'm allotted about 350 a month so i'd like to keep it around that total. less is always better but i have no problem with spending that amount. also i think it would greatly help my diet consistency to be able to prepare multiple meals (mainly the mid day meals) days ahead of time. i have no experience with that and i dunno if you do but if you do, i'd appreciate advice there too!

thanks really appreciate this.
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#14997
Oct 10 2012 10:30pm
Raynor, I want to get huge as fuck..

what are some things i can do
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#14998
Oct 11 2012 06:51am
Quote (basebalplyr88 @ Oct 10 2012 09:52pm)
awesome!

1 - yes. have 2 on base.
2 - no
3 - na, pretty open to everything.
4 - i'm allotted about 350 a month so i'd like to keep it around that total. less is always better but i have no problem with spending that amount. also i think it would greatly help my diet consistency to be able to prepare multiple meals (mainly the mid day meals) days ahead of time. i have no experience with that and i dunno if you do but if you do, i'd appreciate advice there too!

thanks really appreciate this.



OK let's start you off with this workout routine:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=379997654
4 day upper/lower split for beginners or maintenance


and this diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=414562935
2,100 calorie sample meal plan



Train using the above formula for at least 8-12 weeks. Once you are fully back into the swing of things, we can give you a more aggressive workout routine, and ultimately a better crafted diet.
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#14999
Oct 11 2012 06:55am
Quote (MrBobMarley @ Oct 11 2012 12:30am)
Raynor, I want to get huge as fuck..

what are some things i can do



If you want a diet, routine, and supplement guide - let me know.

Bottom line:


1. Eating constantly, every 2-3 hours, as much as possible, with clean macros (ie: 40/40/20)
2. Total caloric load should be around 20x your bodyweight (200lb male would eat 4,000 cals)
3. Protein intake should always be 2x bodyweight.
4. 1.5 gals of water per day
5. 5x5 training for 3 months, hypertrophy for 3 months, and keep rotating the two every 3 months.
6. Supplements such as creatine and various PH.
7. Sleeping 8-9 hours a night
8. Caffeine, B complex, and Beta alanine before workouts for energy and focus
9. Mental determination - you must take the time to make sure everything is perfect and meticulous. No cheating, no slacking, no BS.
10. Push yourself beyond your limits at the gym every time you go, no shirking your work. Get a partner and go crazy.
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#15000
Oct 11 2012 07:18am
Quote (SKCRaynor @ Oct 10 2012 07:42pm)
Without going into too much depth...

1. The stimulants contained therein act to increase the basal metabolism and thus increase heart rate, metabolic function, body temperature, etc. This burns additional calories regardless of exercise.

2. 5-HTP, C-AMP, and Synepherine all have been shown to increase fat losses in study grounds administered each compound independently when taken immediately before exercise. The same group also saw increased fat losses without exercise, but exponentially less.than the exercise groups.


If you need to know the exact chemical reactions that facilitate this function, let me know and we can go into depth.


Ah, I asked because Im in my exercise physiology class, and we were introduced to many hormones that promote catabolic glycogen reactions, such as cortisol,epinephrine, growth hormone, glucagon. It actually made me smile a bit when I saw you mention "C-AMP", but im not sure if that's the same as cAMP in Adenyl Cyclase mechanism.

Thanks for the reply
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