Adarq.org

thanks for the words tam/joe etc..

joe/zetz, odd, im much better at 200m than 400m.. i mean, i can go all out for 200m without really feeling mentally drained.. when i go all out on 400's, i have alot of mental 'fatigue' as well as some physical fatigue.. the physical fatigue right now definitely isn't as bad as the mental fatigue.. once the mental fatigue disappears, it'z over, 2012 olympics.

Do it man. I would travel the 8 hours to watch and be your official cheerleader haha.

Yeah, nice progress man. Keep it up!

I wouldn't lower carbs straight away to be honest, especially if your diet is not clean to begin with and you are beginner. Just by cutting out junk food and switching to a cleaner diet, you will notice a big difference in your physique and performance. I would try to eat every 2-3 hours and have  Low GI carbs ( Brown rice, brown pasta, wholemeal bread, oats etc.), some protein and 1 serving of fruit or green veggies per meal. I would say breakfast and post workout should be the biggest meals of the day. So breakfast could include oats, few eggs, wholemeal toast and some fruit. Post workout could be brown rice, chicken/steak/fish, green veggies and  2 pieces of fruit. Maybe the last two meals of the day have some good fats ( Nuts, eggs, oily fish, Natural Peanut butter) and some protein and no carbs. Once you get the clean diet down and get used to it then think about lowering carbs etc.

Sick dunk man!

Quote from: Zetz on July 22, 2010, 12:12:04 am

I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

I'm not vehemently against anything outside br.com. That would also be retarded. However, the quality of information on there is so much higher than anywhere else I've found that until I find someplace better -- and trust me, I look -- I rely on Lyle for the most part.

Largely because, unlike most other nutrition sites I've seen, HE DOESN'T FUCKING LIE ALL THE TIME* and HE ISN'T A FUCKING MORON.** Also, Lyle's support forum is moderated only for civility, unlike TMag's or practically anyone else's message board. You can troll him to your heart's content, ask the dumbest questions possible, and he will not censor or ban you. Because he's not selling bullshit and he actually knows what he's talking about.

*See: Practically everyone who writes for TMag
**See: Practically everyone who advocates for the Paleo diet/lifestyle, including the two-years-ago version of myself.

To say that every author on t muscle lies and is a moron is retarded and ignorant to say. If you "looked" hard enough then you would found a few good authors such as  Dr. John berardi, christian thibaudeau, Dr Clay Hyte, Eric Cressey, Dave Tate and Jim wendler. Now if you had to say the forum members are morons, i would have to agree with you but there is some good material on t muscle.

I can palm the ball really well and what worked for me is holding onto heavy shit. The best exercises i have found that increased my grip strength the most was high rep dumbbell rows (Kroc rows), talking about 30+ reps here and high rep DB shrugs (50+ reps). You could also try barbell holds, basically load the bar with shit loads of weight and hold for as long as possible. Plate pinching is also good as adarq mentioned and basically just try and palm the basketball as much as possible.

More on fructose/HFCS, this bit related particularly to athletes and/or people who exercise a lot: https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=129eb842f7251360&mt=application/pdf&url=https://mail.google.com/mail/?ui%3D2%26ik%3D408d536b32%26view%3Datt%26th%3D129eb842f7251360%26attid%3D0.1%26disp%3Dattd%26zw&sig=AHIEtbQ_Z0cNKp1V0DgqZ8IHNxmxp4Xo7g

Salient quote:

Quote

Fructose is a monosaccharide that is the principal sugar present in fruits and honey. Table sugar (sucrose) derived from sugar cane and sugar beets is another source of fructose, as this disaccharide is degraded by sucrase in the intestine to equal parts glucose and fructose. The other major source of dietary fructose is high fructose corn syrup (HFCS), which is generated enyzmatically by converting corn starch to a mixture of fructose and glucose, often in a 55:45 mixture. HFCS is a common sweetener because it is liquid and mixes well, does not crystallize with freezing, is relatively inexpensive, and has a long shelf life. Natural fructose also is present in some vegetables (such as the sweet pea and sweet potato), but most fructose ingested today comes from products containing sugar and HFCS. It should be noted that HFCS comes in two commercially used variants: HFCS-55, as described above, and HFCS-42, in which only 42% of the total carbohydrate is fructose. In other words, HFCS-55 delivers slightly more fructose than table sugar (sucrose is composed of 50% glucose and 50% fructose), whereas HFCS-42 delivers slightly less fructose. HFCS-55 is used more often as a sweetener because its higher fructose content confers greater perceived sweetness. Most importantly, from a metabolic perspective, the three sugar sources are indistinguishable.

So what again is wrong with HFCS?

Cmon man, you trying to tell me that there is nothing wrong with eating refined products that contain HFCS? I don't mind fructose as long as its from fruit. HFCS is refined, contains empty calories and not good for developing a good physique so i would rather stay away from it.

Since we're talking sugars, let's highlight the differences between fructose and glucose (the sugar that most of our ingested carbohydrates become when they hit the bloodstream).

Fructose is absorbed through the intestine via different mechanisms than glucose. In addition, fructose has a slower rate of uptake.

Unlike glucose, fructose doesn't stimulate a substantial insulin release. Fructose is transported into cells via a different transporter than glucose. Once fructose is in the liver, it can provide glycerol, the backbone of triglycerides (fat), and increase fat formation.

Some people may have an inability to completely absorb fructose when ingested in a high dose of around 50 grams. Note, that's a lotta fructose. We're talking four to five medium apples. Conversely, a 16 ounce juice with HFCS can provide around 45 grams of fructose. Hello, flatulence.



Consuming glucose with fructose at the same time accelerates the absorption of fructose. This is one of the reasons that many sports drinks contain a mixture of sugars.

So, as you can see, there are some clear differences in absorption, digestion, and metabolism between fructose and glucose.

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/fructose_wars

Fact #3: Metabolic mayhem ensues after HFCS ingestion.

Let me ask you this: where in nature could our hunter-gatherer ancestors quickly guzzle down 100 grams of sugar? You guessed it, nowhere. It just ain't natural. It astounds me that the human body can even deal with a Super Big Gulp. And actually, it doesn't deal with it very well.
Guzzling Corn Syrup



When a human being quickly introduces that much sugar, his body does what it must: turn it into triglycerides (fat). I've seen some disturbing blood work after ingestion of a fat-free, high-fructose meal, in which the subjects' blood values looked like they had just wolfed down some fried chicken. How can this be?

Fructose really turns up the lipogenesis by bypassing the most important regulatory enzyme in our carbohydrate biochemistry, PFK-1. This supplies our bodies with a bountiful supply of acetyl-CoA  and glycerol, the building blocks of fat.[5]

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/thank_you_for_guzzling_corn_syrup


There is nothing wrong with fructose from fruit, have you ever seen someone get fat from eating too many apples? But the opposite cant be said with someone eating to many products containing HFCS e.g. sweets and soda.

Congrats in the PR's man.