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  1. #351
    Veteran Eagle E's Avatar
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    Quote Originally Posted by showdownhero View Post
    I prefer the taste of almond meal
    Walnut has highest antioxidant content, thus considered the best imo. Also it is not a nut but rather a kernel.

  2. #352
    Veteran Histrionics's Avatar
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    How do I work out how many cals a day I should be having? for example if i wanted to do a calorie deficit diet?

  3. #353
    übermensch showdownhero's Avatar
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    Quote Originally Posted by Histrionics View Post
    How do I work out how many cals a day I should be having? for example if i wanted to do a calorie deficit diet?
    have you used myfitnespal?

    easiest way to get a hit macros/calories imo
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  4. #354
    Veteran Histrionics's Avatar
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    Quote Originally Posted by showdownhero View Post
    have you used myfitnespal?

    easiest way to get a hit macros/calories imo
    Yeah I've used myfitnesspal a fair bit but is that accurate? Like I could be the same height and weight as the next person but they have a lot more fat than I do and I have more muscle.

  5. #355
    übermensch showdownhero's Avatar
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    Quote Originally Posted by Histrionics View Post
    Yeah I've used myfitnesspal a fair bit but is that accurate? Like I could be the same height and weight as the next person but they have a lot more fat than I do and I have more muscle.
    yeah but it's almost impossible to tell what your actual TDEE is without locking you inside a metabolic chamber, no need to overthink it

    >just with a rough guide for your TDEE and hit a 300 cal deficit to begin with
    >weigh yourself regularly
    >if your weight continues to trend downwards you're on the right track
    >if weight loss stagnates then take away another 300 cals
    >every 4 weeks or 5% of bodyweight lost (whichever comes first) do 5-7 days at calories maintenance to reset your metabolic rate

    That last step is important, metabolic adaption is a pain in the dick and (if not managed as above) can lead you to running a huge deficit without achieving fat loss
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  6. #356
    Veteran Histrionics's Avatar
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    Thanks brah

  7. #357
    übermensch showdownhero's Avatar
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    Max Lugavere seems to talk a fair bit of sense
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  8. #358
    übermensch showdownhero's Avatar
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    strict carnivore diet cured Jordan Peterson's depression

    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  9. #359
    Veteran thisisdaryl's Avatar
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    heard this last night.

    Seriously thinking about giving it a go.

    Was his best Joe Rogan podcast by far.

    Sent from my SM-G950F using Tapatalk

  10. #360
    übermensch showdownhero's Avatar
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    Quote Originally Posted by thisisdaryl View Post
    heard this last night.

    Seriously thinking about giving it a go.

    Was his best Joe Rogan podcast by far.

    Sent from my SM-G950F using Tapatalk
    checkout the nequalsmany study on carnivores https://nequalsmany.com and as he mentioned in the podcast mikhaila's blog is worth a look Don't Eat That

    also shawn baker is also worth a look https://twitter.com/SBakerMD

    once i get a job (lol never) and get back in an exercise routine I'm gonna give it a go

    if you are gonna try it good idea to get some bloods done (pretty sure you can get them done at the chemist, no need to go to a doc) beforehand and then after a month or 2 to make sure nothing is going haywire
    Last edited by showdownhero; 5th July 2018 at 07:58 PM.
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  11. #361
    Veteran whale's Avatar
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    In remembrance...

    Quote Originally Posted by MarshallMatthers
    fuck i cant wait till dinner hope we get take away
    Quote Originally Posted by MarshallMatthers
    ended up getting kfc

    wowowowowow
    R.I.P

  12. #362
    Veteran yeah_nah's Avatar
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    Quote Originally Posted by whale View Post
    Na swear we had like a culinary adventures thread or something?

    Sent from my SM-G955F using Tapatalk
    Quote Originally Posted by Eagle E View Post
    I then started saving extra money as a result of eating dumpster food.

    I knew when to hit the dumpster for optimum catch.
    Quote Originally Posted by Eagle E View Post
    accualy scared of getting knocked out by yenny
    #broughtback

  13. #363
    übermensch showdownhero's Avatar
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    Mind is so much clearer after switching from bloatlord diet to LCHF again
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  14. #364
    Veteran Dogbloke V3's Avatar
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    Quote Originally Posted by showdownhero View Post
    Mind is so much clearer after switching from bloatlord diet to LCHF again
    Have you posted details of bloatlord diet? If no then pls I’d be interested in seeing

  15. #365
    übermensch showdownhero's Avatar
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    Quote Originally Posted by Dogbloke V3 View Post
    Have you posted details of bloatlord diet? If no then pls I’d be interested in seeing
    warning nsfw

    mcdonalds breakfast pretty much every morning
    >2 bacon egg muffin
    >1 hashbrown

    apprx
    800 cals 75g carb 40g fat 33g pro

    lunch
    some assorted fast food meal subway, oporto, kfc, hungries etc

    subway was the best for protein consumption but I got sick of eating that after too long so on average I can't count that high level of protein towards may daily average

    1200 cals 96g carb 69g fat 42g pro

    dinner

    mostly something homecooked (but still typically unhealthy)

    1300 cals 150g carb 54g fat 48g pro

    dessert

    70% of days I'd have something sweet with lunch or dinner (sometimes both)

    420 cals 43g carb 24g fat 6g pro

    Total

    3700 cals 365g carb 186g fat 129g pro

    I would occasionally have a pre bed time protein shake to get those protein numbers up to 150gish but most of the time I just couldn't be fucked or didn't feel like it.

    Obviously eating that much fast food is inadvisable even for those on bloatlord status, I'll probably have another crack at bulking next year at some stage to get ready to compete in a powerlifting comp but I don't think I'll be putting myself through that again, probably try and hit 3000-3500 cals but way higher in the protein count. As I said constantly felt like I had a cloudy mind and like I'd dropped 20 IQ points. Would sometimes have an idea or something I wanted to check on my phone and would forget what that was by the time I pulled my phone out of my pocket



    Fuck my workout were sooooo good though, could easily smash out 90 minutes if I had to at crazy intensity. Thing is, getting the great workouts is entirely possible without eating so much shit.
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  16. #366
    Veteran Dogbloke V3's Avatar
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    Impressive af.

    How many days you workout during bloatlord?

  17. #367
    übermensch showdownhero's Avatar
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    Quote Originally Posted by Dogbloke V3 View Post
    Impressive af.

    How many days you workout during bloatlord?
    51 sessions in 12 weeks so an average of 4.25 per week



    you can see the last 2 weeks of bloatlord were only 3 sessions per week and that was because I was trying to pump out some PRs before I started cutting
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  18. #368
    Veteran Dogbloke V3's Avatar
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    Quote Originally Posted by showdownhero View Post
    51 sessions in 12 weeks so an average of 4.25 per week



    you can see the last 2 weeks of bloatlord were only 3 sessions per week and that was because I was trying to pump out some PRs before I started cutting
    Woah back up a minute. What’s that program you’re using?

  19. #369
    übermensch showdownhero's Avatar
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    Quote Originally Posted by Dogbloke V3 View Post
    Woah back up a minute. What’s that program you’re using?
    polar flow, can even show every day with avg heart rate and calories burned every session

    most recent sessions with very high avg heart rate are from my running sessions, i can even break it up to just show running or weight lifting sessions

    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  20. #370
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    That an applewatch/fitbit/whatever type thing or what?

    Also that diet... fuck me that just sounds like heart disease!!!

    You not a fan of healthy bulk or just wanted pure dirty gains at any cost or for the lolz? Seems awfully low in protein and high in fat for someone bulking though, normally would want ~2.2 grams of protein per kilo and ~0.3 of fat. You also seem to be massively overfeeding in general, there's little to no gain and generally a solid amount of detriment once your caloric surplus moves past the 15-20% range of your daily breakeven level, basically start crushing your T levels, fucking with your insulin sensitivity at the same time, really should only be aiming for 10-15%. I can totally see why it would have you feeling dumbed down to be eating that much of that low a quality food while working out that hard, you're basically giving your body and brain an unlubed fisting.

    Did love the 2.3km distance on the first 12 weeks, that's actually an impressive level of non-cardio

  21. #371
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    What was the goal behind doing the diet sdh?
    #NBCSiberia

  22. #372
    übermensch showdownhero's Avatar
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    Quote Originally Posted by wogitalia View Post
    That an applewatch/fitbit/whatever type thing or what?
    Yeah mate it’s Polar, I use polar beat to track workouts with a heart rate monitor chest strap and a polar loop fitness tracker
    Also that diet... fuck me that just sounds like heart disease!!!

    You not a fan of healthy bulk or just wanted pure dirty gains at any cost or for the lolz? Seems awfully low in protein and high in fat for someone bulking though, normally would want ~2.2 grams of protein per kilo and ~0.3 of fat. You also seem to be massively overfeeding in general, there's little to no gain and generally a solid amount of detriment once your caloric surplus moves past the 15-20% range of your daily breakeven level, basically start crushing your T levels, fucking with your insulin sensitivity at the same time, really should only be aiming for 10-15%. I can totally see why it would have you feeling dumbed down to be eating that much of that low a quality food while working out that hard, you're basically giving your body and brain an unlubed fisting.
    Yeah 2.2g of protein per kilo of LBM is gold standard which for me would be around 150-160 grand per day which I wasn’t reaching. No need to lower fat levels on a bulk though, cholesterol is a building block of new muscle cells. But glucose (as opposed to fructose or sucrose as a carbohydrate source) and protein are also crucial to muscle repair and hypertrophy. Glucose is far superior to other carb sources because it can be fed directly into the muscle via GLUT4 transport whereas fructose and sucrose must be metabolised by the liver into glucose before it can be used. However like I said, most of the time I just couldn’t be fucked knocking down a protein shake to get it to the levels needed and considering I was getting the results I wanted I didn’t sweat it too much.

    Also I wouldn’t say my calorie consumption was vastly over my TDEE



    I would say my tdee would be 3500 on a workout day and 3000 on a rest day

    Honestly I was trying to eat 4000 to try and get over 100kg but I couldn’t do it. Even though I was eating “appealing” food, it became a chore and unpleasant.

    As for my t levels and insulin sensitivity I wouldn’t have been able to train at the intensity I did nor achieve the strength gains I did if they were so far in the toilet
    Did love the 2.3km distance on the first 12 weeks, that's actually an impressive level of non-cardio
    Funniest part of that is it was a leisurely stroll around the park to map out my run for when I started jogging and cutting
    Quote Originally Posted by Ball So Hard View Post
    What was the goal behind doing the diet sdh?
    When I started training I’d only just started my job and didn’t have the time/energy to invest into working, training AND nutrition. I’d also never really tried a proper calorie surplus/bulking diet before. So just really decided to completely fuck it eat whatever the fuck I wanted and just train hard and still have the mental energy to put into 10 hour days at work and 2 hours worth commuting. I thought eating literally whatever I wanted would be enjoyable but by the end of it I was kind of relieved to be eating healthy again.

    Would love to try and cleaner healthier bulk next year and see what the results are.
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  23. #373
    übermensch showdownhero's Avatar
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    Definitive Diet/Nutrition Thread

    Clints on gear don’t eat fat because they want as many high insulin spikes driving glucose and protein into their muscles as possible. Fat in your meals blunts the body’s insulin response

    For nattys that doesn’t matter so much
    Last edited by showdownhero; 24th November 2018 at 04:54 PM.
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

  24. #374
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    Quote Originally Posted by showdownhero View Post
    Yeah mate it’s Polar, I use polar beat to track workouts with a heart rate monitor chest strap and a polar loop fitness tracker

    Yeah 2.2g of protein per kilo of LBM is gold standard which for me would be around 150-160 grand per day which I wasn’t reaching. No need to lower fat levels on a bulk though, cholesterol is a building block of new muscle cells. But glucose (as opposed to fructose or sucrose as a carbohydrate source) and protein are also crucial to muscle repair and hypertrophy. Glucose is far superior to other carb sources because it can be fed directly into the muscle via GLUT4 transport whereas fructose and sucrose must be metabolised by the liver into glucose before it can be used. However like I said, most of the time I just couldn’t be fucked knocking down a protein shake to get it to the levels needed and considering I was getting the results I wanted I didn’t sweat it too much.

    Also I wouldn’t say my calorie consumption was vastly over my TDEE



    I would say my tdee would be 3500 on a workout day and 3000 on a rest day

    Honestly I was trying to eat 4000 to try and get over 100kg but I couldn’t do it. Even though I was eating “appealing” food, it became a chore and unpleasant.
    But you weren't doing heavy, per your own stats you were only working out at a moderate rate (3-5) a week, which drops that number to around 3000 (depends on BF%) which means realistically you only ever needed to be in the 3300-3500 range. Fat is good but excessive fat, especially the amount of bad fats that you were eating really don't help.


    As for my t levels and insulin sensitivity I wouldn’t have been able to train at the intensity I did nor achieve the strength gains I did if they were so far in the toilet

    .
    Of course you would, especially if you were timing the meals well so that you maximised performance, would go an awfully long way to explaining why you felt like a dumb slug at work though. Not only that but hard work is all it takes and you'll make the gains, what smashing those things like that diet would do does is just make that harder on yourself. Simple fact is that by hitting the gym with focus you're going to make gains, when your body has excess fuel that becomes easier (that's why fasted weight sessions are so brutal and why athletes carb load before big events for example) but you're creating a false narrative for yourself, you could have had even better gains with a less brutal diet that didn't attack the balance of the body.

    You basically blunt forced your body into growth, it works but a cleaner bulk will do it far more effectively. Give it a try next time, I think you'll be amazed by not the results and how you don't feel stupid at work and in life as a result.

    Basically you did the bulk equivalent of "caloric deficit = weight loss", sure, the raw formula is the absolute basic requirement for weight loss and it will work but eating clean and healthy while generating that caloric deficit is just flat out better.

  25. #375
    übermensch showdownhero's Avatar
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    Quote Originally Posted by wogitalia View Post
    But you weren't doing heavy, per your own stats you were only working out at a moderate rate (3-5) a week, which drops that number to around 3000 (depends on BF%) which means realistically you only ever needed to be in the 3300-3500 range. Fat is good but excessive fat, especially the amount of bad fats that you were eating really don't help.
    The number of sessions doesn’t really govern the intensity of the workout schedule. I would consider adding weight to major compound movements every week to be a heavy workload.

    Of course you would, especially if you were timing the meals well so that you maximised performance, would go an awfully long way to explaining why you felt like a dumb slug at work though. Not only that but hard work is all it takes and you'll make the gains, what smashing those things like that diet would do does is just make that harder on yourself. Simple fact is that by hitting the gym with focus you're going to make gains, when your body has excess fuel that becomes easier (that's why fasted weight sessions are so brutal and why athletes carb load before big events for example) but you're creating a false narrative for yourself, you could have had even better gains with a less brutal diet that didn't attack the balance of the body.
    If my test levels and insulin sensitivity were that fucked there’s no way I would’ve been performing in the gym. Not only that my sleep, moods and overall vitality would’ve been buggered and the reality was that couldn’t be further from the truth.

    I’m still not sure your initial supposition that my diet (either due to the caloric volume or macronutrient composition) could’ve ruined t levels/insulin sensitivity is supported by science anyway.

    Insulin sensitivity is mostly adversely effected by constant and prolonged exposure to insulin through high sugar consumption. I don’t believe there’s anything in my diet that could’ve caused that.

    Regarding the dumb slug stuff, work performance\information retention wasn’t really impeded for some reason. It’s hard to explain the neurological impact.

    I’m not sure I could’ve got better results physically, especially my growth in bench and squat exceeded my expectations. I definitely could’ve done it without pumping my body full of shit and potentially not gained so much fat but as I stated I wasn’t in a position to meal prep or plan or calorie count and it wasn’t a priority.

    Like I said I’m gonna try a cleaner bulk next year and see what happens.
    You basically blunt forced your body into growth, it works but a cleaner bulk will do it far more effectively. Give it a try next time, I think you'll be amazed by not the results and how you don't feel stupid at work and in life as a result.

    Basically you did the bulk equivalent of "caloric deficit = weight loss", sure, the raw formula is the absolute basic requirement for weight loss and it will work but eating clean and healthy while generating that caloric deficit is just flat out better.
    Depends on what you mean by effectively, could I have got better strength improvements? I honestly don’t think so. Could I have achieved the same/similar strength gains without exposing myself to as many potential negative side effects? Sure.

    I’ve tried a kind of clean bulk at lower body fat before and it didn’t work. Not that I’m saying it’s impossible to clean bulk or gain strength at lower body fat but I’m pretty sure that intramuscular fat works similarly to the increased water content of muscles when using creatine and that it creates a more favourable environment for muscle exertion by allowing increased uptake of nutrients during anaerobic exercise. I haven’t been able to find any scientific literature (yet) to back up this hypothesis but you only need to look at how much eddie hall’s strength has dropped since his trimmed down to see their might be something to it.

    I would also add that my bench press and squat gains were also due in part to some very helpful coaching in my technique that I’d received online. So that also played a role in the improvements of those lifts. Between the calorie surplus, not giving a fuck about aesthetics and the improvements in lift efficiency there was a kind of perfect storm brewing over the last 4 months that dumped gains down on me

    I’m hardly recommending my diet to anyone. Just explaining my motivations, methods and results.

    I’ve logged pretty much every weight I’ve lifted in the past 8 years so feel free to go and have a look Ausbb - Australian BodyBuilding Forum
    Quote Originally Posted by Gamblor View Post
    You're being a massive Clint

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