Training

Training

Training Questions

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by 3150 · about 13 hours ago

Ok this is a very weird question that came to my mind yesterday. I was thinking back to my journey regarding nutrition and sports that started 8 years ago. Back then I became a bodybuilding fan and started to implement a bodybuilder-like diet and... (more)

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Mash 0 · May 31, 2013 at 10:19 AM

I think longevity seems to be the new "sport" already, or rather the new worldview with all this "biohacking" in effort to live longer and better. One could say people are now looking for eternity in life rather than after it. It seems to me... (more)

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by 1523 · about 13 hours ago

Let me just throw a quick disclaimer that this is really directed at people who are following, or at least familiar with, the actual LeanGains protocol not LeanGains "style" IFing which I did for a long time. I mean actually carb/calorie cycling... (more)

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Wisper 0 · November 21, 2012 at 8:20 PM

Fruit, sweet potatoes and white rice, depending on your paleo strictness. I did a n=1 experiment with fat cycling: I had no difference in body fat loss rate between 20g and 80g of fat per training day. So I don't cycle my fat anymore - or more... (more)

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by 952 · about 13 hours ago

Have you found any recommendations personally helpful and started using any of them regularly? I am talking about less common things, not so much about ideas that are already widely adopted in Paleo community.

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by 0 · about 13 hours ago

Just wondering how much you guys typically eat (more specifically those who weight train). I am a 16 year old female, 5ft 5.5in. My weight has been fluctuating lately (I try to not weight myself though) and I think I'm around 115lbs. It is... (more)

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joanna_4 0 · March 24, 2014 at 2:04 AM

this doesn't sound like that much food. how is this more than your whole family eats?? are they cats??haha your breakfast+ lunch + snack is one meal for me.

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by 1005 · about 13 hours ago

I find that whenever I need organ meats most in my diet (ie. period, intense training) I find them the least palatable, and instead want really palatable foods like fruits, nuts, chocolate, starchy vegetables, and fermented dairy?

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Matt_11 0 · January 11, 2014 at 2:44 PM

Because the theory of cravings dictating one's dietary needs/gaps is not legit. Cravings are more psychological than physiological.

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by 5 · about 13 hours ago

I'll try to make this a quick question I am 5'6 194lbs+/- male. According to many calorie calculators I should be eating 2200-2500 Cal per day to maintain my weight. I am currently eating between 1500-1800 Cal per day which is well below. I... (more)

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Jayme 0 · October 05, 2013 at 6:39 AM

Make sure you're eating ENOUGH calories. It sounds like you're eating too far below your TDEE, which is preventing loss.

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by 5 · about 13 hours ago

Hello, I recently had my blood tested for Cholesterol, HDL, LDL, Triglycerides, Glucose and CRP. The thing that stood out and shocked me about the results were my very high levels of CRP of 20.3 This is in spite of the fact that I have been... (more)

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Dan_Wich 0 · September 04, 2013 at 6:02 AM

CRP definitely goes up after intense exercise (see here for example, where they found triathlon competitors having almost a 300% rise in CRP 24 hours later). Still, that's a really high level, so I would definitely do a retest on some week where... (more)

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by 5 · about 13 hours ago

I am a large man trying to drop weight. I am on a plan that requires me to have 300grams of protein 240 grams of carbs and 115g of fat. I am trying to use the paleo approach but I find it hard to get in those amount of carbs in a day without... (more)

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foreveryoung 0 · May 31, 2013 at 11:14 PM

If you're sedentary, you don't need that amount of carbs (or fat, or protein). If you're active (and not an endurance athlete but do regular, intense resistance training and walking/NEPA), then you SHOULD be eating a hefty portion of those 240... (more)

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by 88 · about 13 hours ago

Hello everyone So I recently tried to lean bulk, and totally failed for a variety of reasons. However, In the 5 weeks that I was doing this, I've gained some muscle, but have gotten a bit of the flab back on my belly, and before bulking I was... (more)

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Pat_13 0 · May 08, 2013 at 2:28 AM

To sum up what I'm about to write: LIFT and EAT MORE CARBS. OK where to start. I'll go point by point. I HIGHLY suggest you get on a strength based resistance training program. Those beachbody programs are great for raw beginners, but pretty much... (more)

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by 30 · about 13 hours ago

Im curious if anyone thinks supplementing Amino Acids is ok/beneficial. I was looking at the standard BCAAS ( http://www.bodybuilding.com/store/musclepharm/bcaa-3-1-2.html )but I also came across a few other that are made from grass fed beef... (more)

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Pat_13 0 · May 06, 2013 at 12:46 AM

I think they can definitely be beneficial, however I don't know if they are the most cost effective method of spiking protein synthesis and getting amino acids into the bloodstream. Amino acid supplements can get quite pricey. I personally buy... (more)

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by 0 · about 13 hours ago

Hey guys I am a 25 year old female (woman? girl?). I quit smoking nearly a year ago and picked up some healthier habits. Among these are exercising 5 time a week, watching what I eat etc. Few months back I gave up on my guilty pleasure of diet... (more)

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greymouser 0 · April 15, 2013 at 3:35 PM

You are likely not reacting well to a specific food (or family of foods) that you recently introduced into your diet, and are bloated and are retaining water. This may not be a full-on allergy, but you may be sensitive to some foods. Can you let... (more)

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by 504 · about 13 hours ago

some people consider it the closest thing to anabolic steroids

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VB 0 · March 31, 2013 at 2:36 PM

No, it is not the closest thing to anabolic steroids. most moomiyo that is sold in health stores is poor quality. To get the good stuff you have to go to some ancient cave and spend a good week there, looking for 1,000,000 year old bird poop. you... (more)

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by 504 · about 13 hours ago

im doing the 20 rep metabolic conditioning squat program which consist of 2/20 squats with 285 along with either BB thrusters to failure or bent over barbell rows for 2/20 with 185 after that i do a circuit which consist of weighted pullups,dips,... (more)

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aegix 0 · March 28, 2013 at 12:33 PM

Without wading through a metric ton of exercise phys papers, I guess I'll give you what I've personally found to be the case (20+ years lifting, added approx 100-lbs of BW). The very best stuff I've found to have worked was multi-joint exercises... (more)

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by 5 · about 14 hours ago

Hey guys, I'm a 21 year old male. I'm 5'11" and 160ish lbs. I'm a pretty athletic guy and some would probably say I have the build of a runner. I did crossfit over the summer, which helped out my strength and I just started it again three... (more)

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foreveryoung 0 · February 10, 2013 at 8:10 PM

No way is that enough food to gain lean body mass on. You should be eating more. Also, I'd try eating 3-4 real meals instead of the 6 snack-sized meals you're currently eating. You don't need a huge surplus to gain mass, but you do need a slight... (more)

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by 2407 · about 14 hours ago

Just wanna carb reload spent fuel only. Weights don't actually use that much as far as I can tell. I'm 6'1 152lbs 10% BF presently. I'm figuring 1.5g carbs per lbs lean body mass.

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CD 0 · January 25, 2013 at 1:23 PM

Technically speaking, muscles can store about 15 g/kg (note this is muscle not lean mass) Additionally your liver can produce up to 200g glucose/day via GNG (assuming sufficient fat/protein/etc). 200g is a maximal estimate, in reality not... (more)

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by 2407 · about 14 hours ago

BCAA raise insulin to a high degree. So if you take them pre training during a fasted workout session, would you not shut of the very process increased fat burning you are trying to achieve by fasted training by raising insulin? If insulin is... (more)

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KA24 0 · November 19, 2012 at 3:36 AM

The difference comes with the type of Insulin response. BCAA's will stimulate acute Insulin response from the turning on or beginning of protein synthesis. Unlike a heavy carbohydrate or carbohydrate + protein meal, BCAA's will not cause a... (more)

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by 2407 · about 14 hours ago

Just a straightforward question. My goal is hormonal signaling and fat loss, in an otherwise meat and fat only Leangains diet. I eat two meals, one at 12pm post workout, another at 7pm. Both are equal portions of carb. No carb rest days. ... (more)

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Lesley_1 0 · December 02, 2012 at 4:12 AM

Have you ever thought of not measuring your post-workout carbs? Just eat the amount of carbs that helps you feel good. It will take some trial and error, but I've had good results reducing bodyfat doing this. No need to measure anything.

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by 1405 · about 14 hours ago

I have been doing weight training for six months now, and have significantly improved on my push ups, sit ups, squats, etc. but I still can't get one dang pull up! I have worked on pull-downs, assisted pull-ups, negatives, mixed grip, you name... (more)

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JoeBranca_at_paleoplusone_com 0 · November 15, 2012 at 10:00 PM

Chuck Poliquin has a good blog post on chins/pulls, his tip on a beginner's progression starts about halfway down the post: Chin-ups: The King of Upper Body Exercises (more)

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by 2407 · about 14 hours ago

Everyone talks numbers in Leangains about how many g/lbs of protein, but how about carb? I'm doing Leangains and am cutting fat. I've been eating meat/fat no carb rest days, lean meat/satsumaimo low fat training days, WO fasted 11am, eat 12pm... (more)

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August 0 · December 10, 2012 at 5:40 PM

In the first Ancestral Health Symposium, someone mentioned that the body could only really store about 270g of glycogen. It might have been - Dr. Doug McGuff but I am not sure. 70g was in the liver, and the other 200g is distributed within muscle.... (more)

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by 2407 · about 14 hours ago

Bottom line, fasted means no calories. Anything otherwise is a rationalization. Leangains, IFing, and fasted training are partaken by folks for different reasons and have different results depending on method of execution. That being said, my... (more)

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PhysiqueRescue 0 · October 26, 2012 at 3:02 AM

I'll give you my own experiences with IF ad coffee. My goals were body recomp (ie: build muscle, lose fat). I wake up @ 6:30, BFC with 3 tbs. MCT + 2 tbs grass-fed butter. On workout days I break the fast between 3-7 (depending on work... (more)

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by 2407 · about 14 hours ago

Doing leangains. My goal is to reach 5-6% bodyfat, reset my fat set-point, keep it there, then add calories slowly leangains recomp style to build muscle. I IF, eat 2 times between 12pm-8pm, train fasted 11am. 2000cal high carb really low fat... (more)

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MarcPH 0 · November 14, 2012 at 10:35 PM

My comment might be a little dated, but I think it's relevant. I actually hired Andy for 12 weeks and got a macro break down from him and regular consultations. Under his program he does not recommend ZERO carb on rest days by any means, usually... (more)

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by 85 · about 14 hours ago

Hey Hackers! I've been hearing about Kiefer and his carb-backloading. It makes sense and I'm interested in trying it out. However, I can't train in the afternoon/night due to work so I train in the mornings. I heard that there is a morning... (more)

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KA24 0 · September 01, 2012 at 1:10 AM

Listen to Robb Wolf's latest podcast, #147. They address this question directly. Here is the transcript if you don't want to download it. It's a long discussion, like 12 minutes, so it's worth the listen. They address your exact question... (more)

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by 2407 · about 14 hours ago

I've been doing leangains for 3 months. I'm now more ripped than I even thought possible. To say it works is an understatement! My eating window is 12pm-8pm, two meals. No carbs rest days, very low fat training days. I get up at 5am and... (more)

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blueaji 0 · September 06, 2012 at 12:56 PM

I'm going to say that the 16 hour fast isn't so important for some of us. I did 16 weeks of LGs until the hunger and mood issues were too much to deal with, plus my fat loss had greatly slowed. Keeping the same daily calorie/macro numbers, I added... (more)

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by 557 · about 14 hours ago

Does anyone have any good input on getting a pair of good lifting shoes? It seems like its literally IMPOSSIBLE to find a pair on the interent. They dont even sell the adistar anymore they only have the new model which is bright orange and is out... (more)

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Joshua_1 0 · August 18, 2012 at 7:53 PM

For all those that are poo-pooing on the idea of weightlifting shoes in general, I'm sorry, but you don't get it. Weightlifting shoes are used for Olympic style weightlifting and for pretty much everyone that competively lifts weights in the... (more)

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by 1178 · about 14 hours ago

So I've been Paleo for 4 months. And I've been off running for 9 months, silly stress fracture and doctor's orders. But, now I'm looking at kicking it back up and doing another half marathon next year. So I'm curious now about combining the 2. I... (more)

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CD 0 · July 19, 2012 at 2:32 AM

I mostly run 5K-10 mile races, I tried coconut water. In the past I had used GU. It did not go well. Too sweet, gave me cramps (which I did not think it would). Bananas, which previously I loathed, have become a great friend, especially... (more)

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