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OrganicMuscle

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  • in reply to: Starch and Insulin Resistance #12707
    OrganicMuscle
    Participant

    I was really hoping to have an answer to this as well. Maybe Matt will way in?

    Specifically, i hit a road block when trying to explain why sugar/starch should be a part of eating. The argument usually gets sidelined by urine/stool sugar output, kidney and liver processing and then me yelling about a measuring urine concentration …

    -OM

    in reply to: Static holds #10711
    OrganicMuscle
    Participant

    For static holds i always think yoga. Plank, side plank, etc … everything is a static hold … especially if you were doing hot yoga or yin yoga where the holds are longer. I don’t do yoga anymore because of personal preference, but it did serve we well for several years.

    If you are interested in holds or more specifically isometrics, you might consider gymnastic. There are adult courses everywhere or you could always buy one of the gymnasticbodies.com books. After you’re fully recovered, of course.

    P.S. You might want to look into “tempo” if you are going the lifting heavy things route. An example of tempo would be doing a pullup explosively on the ascend a 4 second descend … emphasis on eccentric muscle contraction.

    Happy Recovery.

    in reply to: Official Buteyko Thread #10111
    OrganicMuscle
    Participant

    Not sure Douillard would be such a proponent of 180 Degree Health.

    When i mentioned RARRF to him he said something like “don’t spend too much time on those fad diets. Veggies … blah blah blah.”

    But, when you meet the man you can definitely tell that he knows a thing or two about health. Clearest skin i’ve ever witnessed. And i very nice and calming person overall.

    in reply to: Muscle Soreness #10109
    OrganicMuscle
    Participant

    A lot going on back there but i sounds like either: adductor magnus or biceps femoris. A bone ache is different from muscle soreness, and out of my league. Find a structural therapist or PT and have them diagnose and fix.

    I have a similar gym schedule. I like to take a week off every 3 months to keep myself replenished. How are your temps? Replacement is always difficult for me as well. Those are usually times where i binge on watching movies or doing other psychologically unhealthy activities, but my body does need the rest … and gets more rest this way than religiously praising the cardio Gods.

    -OM

    in reply to: Pre- and Post-Workout Meals #10107
    OrganicMuscle
    Participant

    @imago: “It does seem like particular results can come from nutrition at the highest levels of athletic performance- but that is when you are really at the edge of ability, and for your average person, it just simply will not make that much difference and is not worth the neurotic over-thinkin”

    I generally disagree with this. Most frequent gym-goers are either 1) underfed 2) overfed 3) paying absolutely no attention to diet whatsoever. If one’s goal is to lose weight weight in the gym (90% of my clients want to shed lbs.) then diet is always the first thing we talk about (diet and hypothyroidism ;-)) For Olympic athletes the question of diet becomes even more important. On the level of elite competition, everything matters. I would wager that such a small size of athletes doesn’t well represent the neurotic nature of competition. Walk in to almost any gym, anywhere, and talk to a musclebound man or woman about what they eat … you are sure get an earful.


    @Imago
    : 3000-3500 does not seem very much fro people training full time! Your average young man or woman should be eating close to that with a very moderate amount of exercise

    The term moderate is fairly vague. For instance, I personally train around 20 hours per week (~3 hours per day, 6 days a week). You might not consider this moderate, but for a well-trained athlete that has trained extensively over time 3 hours can be like a warmup. Ever spent an entire day in the gym? I do this routinely. My temps (since recovery) are quite stable at 97.8 (waking axial). My caloric input sustains my effort. Without additional exertion, like an Olympic athlete, the additional calories would be unnecessary, for me at least … UNLESS you were/are in recovery … then the sole goal should be recovery.

    OrganicMuscle
    Participant

    @Rob

    Generally working in the sarcoplasmic rep range is used for bulking, but a caloric surplus will generally override whatever you are doing and create bulk. Interestingly your HST is perfect for your next step: creating more strength to go along with your size.

    Creatine use: prolonged use of creatine has been shown in increase fat-mass and have no measurable affect on performance. Pub Med is your friend: http://www.ncbi.nlm.nih.gov/pubmed/12546637

    Caffeine: If i’m really dragging i’ll do two bags of yerbal mate in about 6-8oz of water with 1tsp of sugar 30 minutes prior to training. But i general use nothing pre-workout. Coffee general makes me freak out, so i don’t use it. But, i know may trainers that live off or coffee or espresso shots pre-workout. Don’t over think, just play around and find something that works. You could also take something like Vega pre-workout energizer … basically yerbal mate, b-vitamins, sugar and antioxidants. Make sure your stomach tolerates whatever your are putting in your system.

    Training: 10-15 hours per week of basketball is significant. I’m assuming this is not a new level fatigue for your body and your waking temp is around 97.8, right? If the above is true, then ya, you can add strength training to your regiment. If your waking temp is low, then i would cut back on the amount of cardio (basketball), and replace with hypertrophy training (less fatiguing in general).

    Without getting too complicated or invested about training i would say go to kinobody.com and do Greg’s free workout. ChadHowse.com has a good free workout as well. Since you are a basketball player replace leg day with something like this: http://www.youtube.com/watch?v=FzEmRdB0F18 Watch the four video, i think, and create a workout from the videos. I increased my box jump from 40″ to 44″ with this program. It’s hard. Your ass will get sore. But, you’ll jump higher.

    in reply to: Pre- and Post-Workout Meals #9865
    OrganicMuscle
    Participant

    Conflicting studies on the “anabolic window” make this a difficult question to answer. I’m generally with Thomas Seay with a couple of caveats. 1) Intensity of training. If you are repeatedly hitting lactic acid threshold during your training, then it makes sense that you would replace some of the muscle glycogen that you are using. Thus carbs. 2) Time of workout. If you are training fasted (which many who workout in the morning are) a post-workout something is essential. Now, i’m not saying that it needs to be a shake, but it should be something that you can consume with ease (simply so you don’t skip recovery). Greek yogurt + sugar + several pieces of fruit is good. 3) Overall protein consumption. If you’re not providing adequate protein to replenish your amino acid pools, then protein post workout is necessary. Plus, the additional protein does contribute to the thermogenic effect of feeding = more calories burnt with no external effort.

    Pre-workout is simpler: caffeine or yerbal mate.

    And so i answer your question exactly:
    – Pre-workout: caffiene + small glass of salted-OJ 30 minutes pre=workout
    – Post-workout (if trained as above): 1:3 or 1:5 ratio of protein to carbs. Hit at least 20g of carbs (i usually opt for 40g … i’m around 160lbs).

    in reply to: Muscle Soreness #9863
    OrganicMuscle
    Participant

    It would be helpful if you could identify the muscle. Between butt and thigh: TFL? I’m assuming when you say thigh you mean quad and not hamstring.

    How often are you working out and what are you doing?

    OrganicMuscle
    Participant

    Damn, late to the party. Anyway, supplement manufacturer/personal trainer here.

    You don’t mention your goals. Can i assume vanity muscle growth?

    Creatine: Use correctly. 10 week cycles with 5g 2x daily. Before and after workout. Creatine does not make you fucking super man. Just helps with recovery and facilitates water retention, hence the “bulk”. For every 10 weeks on, go 10 weeks off.

    Protein: Have some with every meal. Powders are unnecessary unless you have trouble getting the necessary amount of protein per day. If you can put down ~40-50g of protein per meal, then you really don’t need a supplement. BTW, 2C of greek yogurt has ~45g of protein. That is my go to.

    Pre-workout: Caffeine. Can arguably produce better in-workout results … but then again so can meditation.

    What’s your workout plan/goals? That will have much more relevance than me spouting out information about supplements and magic.


    @Thomas
    Seay: Bacopa Monneria is commonly used in Ayurvedic medicine to treat anxiety. I have no idea how it works either, but i remember a pubmed article pointing toward free-radical elimination … somewhat a broad category. I took it for some time when i was on a low carb diet … results = nothing. Could have been the diet, could have been the herb.

    -Sean

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