Adarq.org

Nice thread and good answers so far!

But wow @1800kcal a day... some of my meals are 1800kcal I should be grateful that i have a crazy high metabolism

I can do that shit and maintain my body weight around 11-13% no problem. I can literally eat all I want but if I want to cut weight I nearly always have to stay around 2000kcal...fucking bs!

I'd argue you that your solid logic is wishful thinking. Do you think Adarq would be jumping as high if he hadn't practiced and learnt how to jump efficiently first? Being in 100% perfect physical shape is great but it's absolutely useless for sports if you don't have the coordination to apply it in the correct way. Being honest man, and I know i'm ripping you right now - I'm hoping you don't take it too personally but it looks to me that you're making hella excuses - just being real.

I'm going to research the question about gluten and come back with something for you guys.

As for the first question, there is so much evidence out there about this already I don't think I need to address it. Obviously you want to take in some decent protein after any strenous exercise. According to your needs you should also be taking in some post-exercise carbs to refuel glycogen and to help your body heal up. It seems like people forget but our body does use carbs as our main source of fuel and theres nothing wrong with taking them in when you're not exercising, the key is in moderation. If you're trying to lose fat, smaller portions are always gonna help you burn more. I don't buy into the paleo train of thought at all and if somebody is going to tell me that eating rice, potatoes and whole grains is bad for me i'm going to tell them they're fucking crazy. The key about carbs is eating according to your needs. I generally eat more carbs pre and post exercise and in the morning and this system has worked well for me when i'm trying to lose fat. You could also just eat the same amount of carbs throughout the day and it might not make any difference. Unfortunately, i'm not aware of any scientific studies that have investigated into the effect of carb cycling along with a training program so theres no way to know. To me though intaking carbs before and after you're going to exert alot of energy seems like a fairly intelligent way of going about things.

Personally, i'm at 160lbs and around 10% bodyfat and i'm trying to cut to 155lbs. I'm currently eating about 1800kcals a day. I try to take in about 40-50g of fat day, ~100g of carbohydrates and around 150g of protein. If possible all from high nutrient value foods. My fat sources would be olive oil, fish oil, a small amount of butter, dairy, occasionally a small amount of dark chocolate or pure cocao, nuts/seeds and also some other animal fats. Carbs are mostly from fresh fruit and vegetables, oats, rice and other whole foods. I don't see a problem with refined sugar in a post workout recovery shake either. Proteins would be whey, casein, dairy, eggs, meat, nuts, seeds and occasionally tofu. For me this works great, i've good energy levels and I don't get sick of my food by being overly restrictive. Generally speaking, I definitely think for athletes you want to be taking in some carbs all the time, particularly pre and post exercise. I don't see the point in demonising them. They are our bodies prefered energy source and we will burn them. The key is portion control and eating according to your needs though and some people can't do this!

Not at the moment but yeah, I will be!

As far as the research question - You're right. There hasn't been much study into their short term effects but the studies that have been done show increased activity of Nitric Oxide Synthase and NADPH oxidase in cell lines. This leads to lesser oxidative stress and greater production of NO which will lead to vasodilation. The importance of this is that post-meal vascular reactivity (tendency from blood vessels to relax or constrict) is a pretty strong predictor of cardiovascular disease later in life. It's been shown that people whose bloodvessels have a greater tendency towards decreased vascular reactivity post meal also have a greater tendency towards getting heart attacks, strokes and infarctions in other parts of their bodies. As most people spend the majority of the day in post-eating state it has pretty big implications when you draw it out in the longterm.

I could ramble off my opinions about these things message board style and it'd be all good. I don't want to do that though for 2 reasons. The first is that people on this board are for the most part actually pretty intelligent and can probably understand scientific literature more or less by themselves if some term heavy parts were explained. The 2nd reason is giving you that style of answer doesn't really help me develop my skills in critically analyzing the information available and doesn't help me develop my writing skills. What i'm going to do instead is research the topics properly,and write a miniature review on the topic - references included and 100% bro-science free. You're going to have to wait for the response though! How does that sound?

Quote from: Guga on January 16, 2011, 05:04:53 pm

I used to do 1 and 2 legged wall sits, but now its impossible for me to hold a 1 legged wall sit, my knees hurt as hell.

Yea man, the position youre put in is not very conducive to using the glute/hams and puts alot of stress on the knees in an awkward position , there are alot of better options discussed earlier in this thread that you may want to try.  It is possible to learn to engage the glutes and posterior chain by isometrically performing a leg curling motion with the working leg, but alot of people will have a hard time doing this, especially with the single leg version, and end up with more knee pain than anything for their troubles.   

Wordx1000 on this. I got my girl to put a little bit of resistance on the sole of my foot while I laid on my back and extended my foot (with the sole facing skyward) up. Basically the same thing with I think and it got my glutes working so much better.

Man, i'm not going into length to explain it. F-that!
Polyols aren't good for you, they spike your insulin. Scientists aren't sure how they're metabolised yet and they could have risks associated with them because long term studies haven't been done. GI only really matters with regards to food that has some REAL carb content. As in carbs that your body can use as fuel. These bars are shiiiiiiiiiiiiit! Straight up.