Help

RE: Help (hurtado22)

Sun, 29 Apr 2007 20:34:21 GMT

Eat whatever you want. Just make sure you don't have a guilt complex afterward.

RE: Help (saternal)

Tue, 13 Feb 2007 07:44:26 GMT

ok i'll start a journal and post some pics too =D

started a journal but its kinda late now i gotta sleep so i'll post more stuff tomorrow =D

RE: Help (danmirage)

Tue, 13 Feb 2007 07:41:41 GMT

i'm a little bit worried i'm not taking enough fat.

While the optimal rages are in this range...
Protein-15-25%,
carbohydrates-45-75%,
fat-10-30%
...of your total calories

You were once looking at 25% of total calories from fat and that is fine!
It may seem like very little fat...but thats ok.

Now if you are supplementing with omega-3 oils that should be counted!

Also how should i pair tomorrow's training? i'll be doing chest/back then theres lowerback , shoulder , quads and triceps

If you are doing the antagonist training with the same workout as last week;
Declined dumbell press / Pull-downs with pronated grip
Full Barbell squat / Front Dumbell raises
Dumbell Military press / Barbell Bicep Curls

If not
chest/back
lowerback / triceps
quads / shoulder

Have to agree with Xtreme...if your diet and training were transparent in a journal..(with photos!) it would be great!

RE: Help (XtremeSki2001)

Tue, 13 Feb 2007 05:35:26 GMT

ORIGINAL: saternal

Hey Dan so far my carb and protein intake has been fine but i'm a little bit worried i'm not taking enough fat. I usually eat Salmon which contains fat alrdy but i'm not clear how much there is. I checked and it says 9g but then theres others for the same portion that contain 16g so i'm quite confused.

Also how should i pair tomorrow's training? i'll be doing chest/back then theres lowerback , shoulder , quads and triceps

I'm confused (not sure about Dan) in regards to what you're doing (i.e. what workout plan) and what you've been eating. I think it would be very beneficial to track what you eat and what workout you're doing in the journal section.

Post what you eat and add the caloric content along with the % of each day that goes to protein/fat/carbs. This way, Dan or myself can look at the fat % and say "Yes, it's far too low" or "No, it's fine, but your carbs are too high". Same thing goes for your workout, it's hard to make a recommendation on what you should do for today's training if we don't know what you did last time you were at the gym. Also, keeping a journal would allow other people to respond and help when Dan's not around

Making a journal will also be useful in refining your diet and workout. It will be a much longer journey if you're doing everything by memory versus recording the results on a public journal for all to read.

I think you're already keeping a journal, but why not publish it online so more people can give you help

RE: Help (saternal)

Tue, 13 Feb 2007 02:41:39 GMT

Hey Dan so far my carb and protein intake has been fine but i'm a little bit worried i'm not taking enough fat. I usually eat Salmon which contains fat alrdy but i'm not clear how much there is. I checked and it says 9g but then theres others for the same portion that contain 16g so i'm quite confused.

Also how should i pair tomorrow's training? i'll be doing chest/back then theres lowerback , shoulder , quads and triceps

RE: Help (danmirage)

Mon, 12 Feb 2007 08:37:15 GMT

I've noticed my stomach becoming more watery lately and i find it hard to tell if i've put on fat around it. Is it normal that my stomach become flabbier?

Stop it!
You are going to have to have some trust and not look at yourself and criticize!
You are doing what you need to do to change your body.
You may gain some muscle weight initially and then you will start to slowly see changes.

First, you have to give yourself a few weeks on a new program, following it, to see the results.
Second, you need a real way to track changes!

So here is what some your options are for that, you can do one or any of them:

Use calipers to track changes in lean body mass.
Take circumference measurements of the body.
Take full body photos every 2-3 weeks.
Pay attention to how your cloths fit.

I recommend the first three! But if you can only do 2&3 then those are great.

At first there will be many changes that are confusing!
You might gain muscle and lose fat but hold more water...

Just keep going. Just do better this week than next week.

Keep your eye on the prize!

Dan i have a hibit of waking up later on day offs like instead of waking up at 7 i wake up at 9 or even 10 hence my meals go later into the day like my 5th meal is at 9 pm and my last at 1130/12pm . Is this by any means a problem?

Primarily, you want to try to have the same sleep pattern on an ongoing basis.

However, to answer the question!
Just eat every 3 hours you are awake!!

also how come most people who post about diets say tat high protein diet is better for fat loss?

Really, and what is their expertise?
Are these the same "most people" who said low fat diets work, then said low carb diets work, then said lots of carido works...?

What conditions do they say high protein works under? For how long? What do you need to do before going on a high protein diet for it to work? Why and when should you do it? Why and when should you NOT do it? Who should never do this? What does high protein mean in terms of real macronutrient values?

I hope you see what I am trying to point out here. Most people are confused. They read or hear something worked or maybe some even try something themselves and then they tell others "This is what works." The problem is you don't even know what happened!

A short high protein cycle can be a part of a successful fat loss program for many people, BUT NOT FOR EVERYONE.

If it follows a period of muscle gains and hormonal balancing, and is done propery and for the right duration, it can have a slight beneficial effect.

Do you have to do this to lose fat?
Absolutely not. It is a trick!
For a short period you can trick the body to perhaps use more fat for energy.
But you also lose lots of water. You also slowly make the body resistant to fat burning. You also make the body resist building muscle. Which means it can get into a muscle burning state...burning muscle can cripple the metabolism.

So it helps if you know what you are doing, a little.

Once you know how to gain muscle...once you already know how to lose 1/2 to 2 pounds of fat a week...once you know how your body responds to training and diet changes...

Once you have some basic experience under your belt..you will be able to better understand these tricks!

And then you will have total control.

RE: Help (saternal)

Mon, 12 Feb 2007 06:38:25 GMT

Dan i have a hibit of waking up later on day offs like instead of waking up at 7 i wake up at 9 or even 10 hence my meals go later into the day like my 5th meal is at 9 pm and my last at 1130/12pm . Is this by any means a problem? also how come most people who post about diets say tat high protein diet is better for fat loss?

I've noticed my stomach becoming more watery lately and i find it hard to tell if i've put on fat around it. Is it normal that my stomach become flabbier?

RE: Help (saternal)

Sun, 11 Feb 2007 20:29:36 GMT

Damn today i did back/chest , quads/calves and tri/lower-back because some people were hogging other weights..

RE: Help (danmirage)

Sun, 11 Feb 2007 08:44:05 GMT

Sugar cravings mean you are eating too much sugar. They are neurotransmitters that will course for about three days after eating sugar....go 3 days without sugar to get over it.

Btw Dan for tomorrow's Antogonist training must i follow how he pairs up the muscle groups? like chest/back

Sorry, Antagonist is a physiology word A muscle you are working is an "Agonist" the opposing muscle is the "Antagonist."

So the Antagonist for biceps is triceps, quads is hams, pectorals is latissimus...etc.

There is a physiological response to training antagonists...thats why he did it that way.

RE: Help (saternal)

Sun, 11 Feb 2007 00:50:26 GMT

i asked because lately i've been having this sugar craving and i've been helping myself to 1-2 sweet snacks my dad brought back from Korea. heehee.

Btw Dan for tomorrow's Antogonist training must i follow how he pairs up the muscle groups? like chest/back

RE: Help (danmirage)

Sat, 10 Feb 2007 22:59:52 GMT

I am saying they are not optimal if fat loss if the goal and limiting or dropping them in the diet, as Linda points out, it can make fat loss more efficient.

RE: Help (Italianangel)

Sat, 10 Feb 2007 22:21:39 GMT

I usually have those items dropped during periods when looking to be strict and drop some fat weight effeiciently..........

RE: Help (vdk_au)

Sat, 10 Feb 2007 22:05:57 GMT

dan are you saying people should avoid milk, fruits all together if fat loss is the goal?

RE: Help (danmirage)

Sat, 10 Feb 2007 21:09:30 GMT

When fat loss is the goal, it is not optimal to have sugar.

If there is sugar then make sure it is with a meal..a lean protein, starchy carb and fibrous carb.

You just need to know that the sugar makes it harder to actually lose fat. So, you want to minimize sugar intake. Avoiding it is best...however...you should still keep the cheat day open for it.

After a while you may not want it. But keep a day open for it.

RE: Help (vdk_au)

Sat, 10 Feb 2007 20:53:04 GMT

not necessary, but it should be kept to a minimal.