aj_rock

I hate how by the time I find anyone's thread, it's already three pages long >.> Lookin good! Taking my advice I see I hope it works out well for you! I find it helps you feel better overall with the breaks on weekends, because instead of counting down the days to the end of the diet, you only count away until the weekend... Which, of course, you already do, most likely

It is generally recommended that the ladies keep a longer feeding window, yes. Martin indicates that he believes that too long of a fast will have negative interactions on female hormone levels. So, that being said, if YOU feel fine, do what you do. Else, a small snack to start your feeding window should work fine.

Reading a few posts on that website made me feel dirty. I need a shower. Or an adult.

Ok, getting pretty ticked off here. Doing circuits yesterday, partway through the second circuit I pulled up lame because of what felt like a gluteal cramp/strain in my right side again. Now it's not just by chance. Something's going on over there, and if I don't manage to figure out a solution it might start impacting my ability to play. Thing is, it ONLY seems to show up when doing circuits. Think I'm gonna start incorporating gluteal strengthening exercises sooner rather than later. This stuff can't wait. I can't wait.

o_O how did I miss that one? Now I have a cereal I can eat besides cornflakes... As per above, anytime I have cereal its usually cornflakes and skim lactose-free milk. Natrel milk somehow has higher protein content, and I'm ALWAYS feeling ridiculously full after a bowl... No longer though. Must. Find. Kashi. golean to be specific. Although after checking their site, looks like the canadian version is still higher calorie than the US version... grumblegrumble It changes things on you? Remember that you have to manually set %age levels every time you change calorie goals.

It's still nowhere near the protein content of the SKP Not gonna lie, I do love protein powder recipes tho!

... this... this exists? I would buy the shit outta that. *checks online* WADDAYA MEAN NOT AVAILABLE IN CANADA.

got like a weight chart I might be able to take a gander at? this is gonna bother me now...

TFL! I know those cuz I literally tweaked mine two days ago. A good one is to stand, cross the affected side leg over the other and lean away. Any exercise to stretch TFL is gonna involve some serious lean. Thinking about your nutrition values... TEF is only supposed to be 10%! ... ok I just ran some numbers. This makes no sense. If I assume that you have a constant activity modifier for BMR (aka you dont change activity levels between bulking n cutting), your TEF becomes ridiculous, like 58%, and your TDEE without TEF is like 900... But if I allow for changes in activity level, and keep TEF at 10% intake, your cutting activity modifier drops like a stone (1.4 to like 1.06). sumting ain't right. Mind you, possible confounders include macro% make-up (the order of actual thermic effect has fat lowest, carbs mid, and protein the highest thermic effect), caloric mis-counting, and error in weight change/measurement, but nothing to explain why it requires an 800 calorie swing in intake to change weight gain vs loss by a pound. An 800 calorie swing should change rate of gain/loss by 1.5 (aka you should be gaining or losing .75 of a pound a week)

Not just that, but if you push those exercises too hard and your body starts bonking on you, THAT is the point that the body starts metabolizing protein at a significant rate. Your body will literally start starving for sugar. It's one of the main reasons that you commonly hear trainers say to ingest carbs:protein in 2:1 after a workout. The carb intake is extremely protein sparing (aka prevent protein metabolism). As for Sisson, that link that Waldo gave shows a pretty low carb count that he recommends. He even called fruit bad. I haven't read too much into his products, but, as is common in this industry, someone's offering him a lot of money to push specific products. It always happens. Re: grains. If you aren't gluten intolerant or something similar, grains are not gonna kill you. It's really as simple as that. They aren't the nutrient wasteland that a lot of people think anymore as well (most breads and pastas are enriched nowadays), and a lot of the haters really seem to grasp for straws in their arguments.

Didn't mean to make it sound like he doesn't know a thing or two, I was knocking his writing style more or less. I will never support the use of blatant over-the-top scare tactics when it comes to balanced nutrition, which as Waldo pointed out is what happens to a significant portion of his followers. For you, as an individual, regardless of who or what you get your information from, you have to do your thing; I agree with that. Using a carb lowered methodology? That's fine with me. Stopped eating carbs because an internet guru screamed at you until he was blue in the face that carbs are literally hitler? Doesn't fly.

I always love that first workout back. You feel like you're gonna have slid back a bit, but instead you feel... more... RAWR MOAR POWERFUL THAN EVAR!!!1!1!!

I swear Mr. Sisson is the carbohydrate anti-christ. His writing seems like it's tailor made to piss people who actually know a thing or two about nutrition off.

Hmm. So intra-squad game on Saturday, twas interesting. We played 10 on 10 due to a lack of numbers, three 20 min periods. For the first period I played FB until I sat out for a bit with a bit of a head knock (no concussion or anything, just got a wicked headache for a bit ) When I came back in, we were down three tries (one of which was partially my fault, I still almost saved it though after the fact) to none. Then we sent off our scrummy and I played the position for the first time in my life. Not gonna lie, I could get used to it. I used to be intimidated by the position (so much DECISION MAKING), but based on my experience gained at OB, well, I was definitely getting compliments after the game. We ended up tying the match at three tries a side. None by yours truly, but if only they tracked assists... Yesterday we had OB practice, same old same old. After next weeks session, they'll be announcing the 22 for New York. I can only hope and cross my fingers. Did tweak my TFL a bit, but today was a planned rest day anyways. Tomorrow we'll go relatively light and a bit of a jog.

Sounds about right actually, especially if you're cutting at 2200.

Meh. Water is technically LBM. As long as you aren't losing real strength, no need to sweat. Time to see what the measurement master can do when things don't go according to plan

I like coconut oil as much as the next person, but a tbsp by itself? o_O Think I'd feel sick... I like the backload protocol though. Definitely more rigorous than mine ever was

How does 80/10 work exactly? Is it more like 90/10 or 80/20

Since you're coming off a bulk, glycogen levels are probably falling to normal instead of super-compensated, so that plus water would make sense-ish?

Doesn't have to be vascularized to receive blood. Don't need to open a vein to bleed Not being explicitly vascularized is a reason for reduced blood flow. But interstitial space still gets blood flow. It's the only means of delivering nutrients in the body really (well not ONLY, but definitely primary)

Yo, We need foe' moe' ab-blaster pros and we can totally strut up an alleyway in our jeans too I did RFL back when I was 19 and knew nothing about fitness yet. Being naive, the results weren't as good as I wanted, and my already pitiful strength didn't exactly shine. I recently went over a similar theory of mine in the IF LG thread (it's been revived!), but my thought was that you could get away with a 50% calorie reduction for up to 4 weeks. It would still be an incredibly difficult party line to stand to. For me, RFL would be about a 66% reduction, so right off the bat I would say never do this for more than 2 weeks, and I'd even caution you to do it a maximum of four times a year (who the hell wants to eat so little for more than two months of the year anyway?) Anyway, the REAL problem I have with RFL goes like this: - it doesn't encourage anything remotely resembling healthy eating practices - guaranteed to feel like crap after the first week. - and here's the big one: a lot of times, when I've seen people embark on this sort of path, their head REALLY isn't in the right place to be trying something like this. Everyone wants to lose weight fast, but this kinda dieting strategy is what leads to bulimia and anorexia. I would personally MUCH rather someone use good dieting practices rather than enacting a diet scheme that even it's original writer encourages people NOT to do.

Y u no cougar? looking forward to this!

Will's not back yet? Guess I got a few questions at the intra-squad tomorrow...

Any other changes in diet? I know I'll free-fall a bit if I forget my creatine for a couple of days.... Make sure you link your new challenge here when you start mkaaaay?

Yup, just keep stretching it. myofascial release stretches can help too. Vector; that isn't quite correct. Tendons and ligaments do get blood flow, otherwise how did they grow while you were a kid? They have a 'reduced' blood flow I guess, but ITB is well situated for blood flow. The stretching and myofascial is designed to encourage blood flow and flexibility. Ninja edit to say: make sure you link your new challenge from here! I hate having to hunt down everyone's challenge again after six weeks >.>