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danmirage

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RE: Help - Tuesday, February 06, 2007 2:35 PM
LOL
 
Consider those one of your cheat days...
 
ALcohol goes right into the blood and has the same effect as eating pure sugar (except it has 7 calories per gram vs. sugar's 4.)
 
OK, so how can you minimize the effect?
 
Don't drink on an empty stomach!  Make sure you have had a meal before hand.
 
If you want to get technical about it...you could plan for it by eating the prior meal with lower carbs and count the alcohol as the carb...
 
Granted, this is like choosing to eat cake frosting instead of eating your rice...but once in a while it won't really be a problem.  If it was a glass every night..that would be more challenging.
XtremeSki2001

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RE: Help - Tuesday, February 06, 2007 6:38 PM

ORIGINAL: danmirage

LOL

Consider those one of your cheat days...

ALcohol goes right into the blood and has the same effect as eating pure sugar (except it has 7 calories per gram vs. sugar's 4.)

OK, so how can you minimize the effect?

Don't drink on an empty stomach!  Make sure you have had a meal before hand.

If you want to get technical about it...you could plan for it by eating the prior meal with lower carbs and count the alcohol as the carb...

Granted, this is like choosing to eat cake frosting instead of eating your rice...but once in a while it won't really be a problem.  If it was a glass every night..that would be more challenging.


Thanks!  I don't drink too often ... used to, but I think that's half the reason why I got chubby
danmirage

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saternal

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RE: Help - Tuesday, February 06, 2007 8:25 PM
Sry i got my ownself confused as well lol. I'm following the 3-day Style plan.

I'll start doing cardio after four weeks then. Nowadays my Workouts are close to 45 minutes because of experimenting with the weights. How long should it be when i'm very familiar with what to do? 20 minutes?

In the mean time would it be ok to do one type of abs exercise after my workout?

Is flaxseed oil ok to take in the morning 1hr before i hit the gym.(part of my meal 1).
<message edited by saternal on Tuesday, February 06, 2007 8:31 PM>
danmirage

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RE: Help - Tuesday, February 06, 2007 8:45 PM
 

How long should it be when i'm very familiar with what to do? 20 minutes?

 
20-40 depending on the rest and # of reps.


Is flaxseed oil ok to take in the morning 1hr before i hit the gym.(part of my meal 1).

It is fine, I alternate Fish oil and flax oil sometimes...though I use a lot of raw whole flax!
 

In the mean time would it be ok to do one type of abs exercise after my workout?

Sure...
saternal

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RE: Help - Tuesday, February 06, 2007 11:33 PM
Theres this fish oil that i've found over the internet and it contains 1000mg of omega3 oil but only 1.5g of fat. If i decide to take it do i still take it with the flaxseed oil? since 1.5g of fat doesnt cover my meal requirement
danmirage

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RE: Help - Tuesday, February 06, 2007 11:37 PM
Let me say that any fish oul you use should be certified free of impurities...
Something like this:
Fish Oil
 
That said...you ideally want 3 to as much as 6 grams of omega 3 a day.
 
You can take a combination of Flax and fish oil to round out your good fat intake...
 
saternal

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RE: Help - Wednesday, February 07, 2007 7:23 AM
Food when boiled / roasted / toasted has very little fat left right?
so when i search under salmon and i see Raw 10g of fat i can't expect that much fat in the salmon after i roast it? means adding healthy oil would be a good thing?

I'm also interested in getting some BCAA - Optimum Nutrition 5000 powder. However when i go to melbourne in 2 weeks time for a hoiday =/ i won't be using it while on this 3-day style TBT. Should i get it and use it for the next 2 weeks?
<message edited by saternal on Wednesday, February 07, 2007 8:02 AM>
danmirage

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RE: Help - Wednesday, February 07, 2007 9:40 AM

Food when boiled / roasted / toasted has very little fat left right?

NO, much of the fat remains.
 

means adding healthy oil would be a good thing?

Only if you need the good fat to round out your diet.
 

I'm also interested in getting some BCAA - Optimum Nutrition 5000 powder. However when i go to melbourne in 2 weeks time for a hoiday =/ i won't be using it while on this 3-day style TBT. Should i get it and use it for the next 2 weeks?

You can bring whey with you and take it pre and post workout.  If you cant do that...just eat well and have a good time!
 
It is just a tiny refinement!  Don't worry about it.
saternal

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RE: Help - Thursday, February 08, 2007 5:32 AM
I plan to do the following workout tomorrow:

Compound:
Chest - Standing Cable Flys
Back - Wide-grip pulldowns behind the neck
Quads - Leg Press
Shoulders - Upright Barbell Rows

Isolation:
Biceps - Barbell Curls
Traps - Cable Shrugs

Does this look fine? i know i'm using biceps on shoulders and back alrdy but is it ok to do bicep curls still?


danmirage

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RE: Help - Thursday, February 08, 2007 11:45 AM
NO....you need to select appropriate exercises from the appropriate lists!!!
 
Chest - Standing Cable Flys  This is an isloation movement not a compound movement!
Back - Wide-grip pulldowns behind the neck - Never do pulldowns or presses BEHIND THE NECK!!! This is not on the list for compound movements!
Quads - Leg Press This is not on the list for compound movements!
Shoulders - Upright Barbell Rows This is not on the list for compound movements!
 
Biceps - Barbell Curls This is fine
Traps - Cable Shrugs This is not on the list AT ALL
 
Choose four exercises under the list of compound exercises.
Choose two exercises under the single-joint exercise list.
Don't leave out any major muscle groups.

Compound Exercises

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises

Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.

Stick to the above list of exercises for optimal results.
 
Try this:
 
Compound:
Chest - Incline barbell or dumbbell press
Back - Deadlifts
Quads - High-bar full barbell squats
Deltoid - Sated military presses with a barbell or dumbbells

Isolation:
Biceps - Barbell Curls
Deltoid - Rear dumbbell raises
saternal

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RE: Help - Thursday, February 08, 2007 6:36 PM
This is what i did today:
Declined dumbell press
Full Barbell squat
Pull-downs with pronated grip   
Dumbell Military press
Barbell Bicep Curls
Front Dumbell raises

For my chest today i couldn't do anymore after the 11th rep of the last set. Is this too heavy? Same for my bicep curls.
Lets say i do uncomplete sets for my exercises(happened a few times this week since i'm unfamiliar) is this very bad?

Also i can't explain why i'm so tired. My triceps, back, lats and shoulders are aching like hell. Quads to some extent. Is this suppose to happen?
<message edited by saternal on Thursday, February 08, 2007 6:45 PM>
danmirage

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RE: Help - Thursday, February 08, 2007 7:15 PM
Yes, the pain will happen!
 
You are tired?
How much sleep do you get?  How are you meals?
 

Lets say i do uncomplete sets for my exercises(happened a few times this week since i'm unfamiliar) is this very bad?

Thats ok!
If your goal this workout was 12 and you got 11, thats fine!
 
I hope you are keeping a journal of all your workouts!
danmirage

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RE: Help - Thursday, February 08, 2007 7:21 PM
My other thought is that you may need to bring up your carb intake...
Carbs are your primary source of energy.
Lack of energy = tired.
saternal

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RE: Help - Thursday, February 08, 2007 9:50 PM
i've been getting at least 8 hrs of sleep. Usually not more because i love playing pc games =/. Could it be the fat intake? i usually only take 1 tbsp of flaxseed oil , the remaining fat i get from my Salmon that i eat alot. It could be the carbs too. I've kept a journal of my progress so far =D. Written down all the exercises as well as feedbacks after the workout and my daily calorie intake. I take my weight every week on monday and BF every month. 1 more week and i can take my BF =D hopefully its gone down!
Mayb not after today's buffets =( (my sis's birthday, gotta eat =D)
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