aj_rock

Loren gives some good results there, but I'll describe the phenomena a little further too. Most of my knowledge is actually based on McDonald's articles/books + my PT textbook. Recovering absolutly is a long process, which is why, regardless of IF vs not, deficit vs surplus, you must always eventually take a break. Specifically BECAUSE you eat into recovery time, you end up creating excess fatigue and wear/tear day by day, week by week, until either you take a break or something gives. Your body finds it difficult to send an anabolic signal when glycogen reserves aren't full/filling up. You might even say that the protein is merely anti-catabolic and the carbs are the true anabolic agent. Once you've eaten the carbs and let them sit overnight though, reserves of glycogen should be pretty full. Not only that, but while re-filling glycogen the body tends to shunt ALL available carbs to re-fill and continues to burn fat for fuel even though there is an abundance of carbs. I guess to simplify things, the whole system is designed to send all protein to muscles, all carbs to fuel real work, and all fats to use during daily activity. Some programs have taken advantage of exactly what you pointed out; The Ultimate Diet 2.0 is designed to stretch out catabolic and anabolic processes to their physiological maximums and rebound them before hormone and metabolic problems can take effect. It's complicated, painful, and you get most of the bang for your buck by simply zig-zagging your calories rest vs work days and restricting calorie intake for some portion of the day. Nevertheless, I feel like I probably haven't really answered your question. Could you elaborate on exactly what you feel the issues are?

I lulled. A sports match really wouldn't be fair for Denmark though. We choose hockey, Denmark cries.

I can see why you're leery of the natural pusher vs puller thing. Especially when your row matches your OHP

Bodpods can give you both LBM & BMR actually, but BMR wouldn't be just C+F. Your derivation seems pretty good though. BMR formulae in general usually look something like BMR = C*(LBM OR BW) + a constant(determined by height & gender). I think it would be pretty funny if, after all is said and done, you arrive right back at one of the pre-existing BMR formulas I agree that after all the information is collected, it should be organized as an article or series or something like that.

Look up nitrogen balance and you should see some info about why the recommendations are where they are. Basically, protein losses can be measured fairly accurately by measuring the output of nitrogen in the urine. Losses come in the form of degradation (muscle breakdown) and conversion (ingested amino acids turned to glucose). Can't remember the exact numbers, but basically if you were excreting X grams of nitrogen, you'd consume X grams worth of nitrogen in protein (obviously some conversion factor is applied here). So the studies were done, and it turns out that consuming 0.8 g/kg BW should just offset the losses in protein seen in average individuals and prevent muscle loss. Obviously, more than that needs to be consumed to build more muscle. The exact amount you need to consume also changes in response to the body's glucose needs. Either way, protein balance is a complex system involving both anabolic (promoting weight gain/retention) and catabolic (promoting weight loss) factors. At the end of the day, being anabolic and being ANTI-catabolic are not the same thing, and both play an important factor in gaining muscle. Could you link that article/study? There may be some confounding factors to explain why both groups gained similar results. Lastly, excess protein consumption must be ridiculous in proportion to create problems with healthy individuals (we're talking like 3-4g/lb BW for an extended period of time). Those with kidney problems tend to only have concern when protein must be converted to glucose; if they don't eat in excess of their protein balance to cause gluconeogenesis, it shouldn't be a problem.

Lay in the crunch position and then bring your hips toward the ceiling, leaving your upper back and feet on the ground. Hits hammies and lower back.

Wow I feel like an idiot. Didn't even consider that . In that case, BYBT (buy your booze there...

If you're eating enough following a workout, you should still be in a surplus come bed-time. I don't see many calorie cycling models that don't see you in a fed state upon heading to sleep, especially when building muscle. So you basically stumbled onto one of the tenents of intermittant fasting; metabolism is highest upon waking, therefore work-out while fasted at that point but refrain from eating. Later, at a slower point in the day, eat lots and re-build the muscle. As for the multi day thing, DOMS isn't really an important factor in recovery; a proper dynamic warm-up should see you through a workout regardless of DOMS presence.

Footbag??? Anyways, it really depends on how intense the cardio is. Anaerobic stuff you really need to count as a workout day, as insufficient carbs will make you bonk early. If it's easier going, by all means treat it as rest. Banning cardio does seem kinda harsh though. For Leangains style, it's probably more for the fact that adding exercise = eat even MORE in a short time period, which may already be difficult for some. The stomach can only hold so much.

Just make sure you BYOB >.> Ontario alcohol prices will make you weep.

I'm gonna speak up for Canada! En route to Ottawa, you have Niagara Falls, the Niagara Escarpment, Toronto, and beach areas along most of the great lakes. Lots of sights to seeeeeeeeeee.

A good point to add is that lots of evidence exists to show that metabolic damage is quite normally reversible with a return to a healthy fat mass and cardiovascular fitness. Hell, it's been shown that in type II diabetics, most if not all symptoms of diabetes, INCLUDING the insulin problems, will dwindle under a healthy exercise regime and caloric restriction. Just saying so you don't make people think they're absolutely f***ed if they happen to already be off the deep end.

Sorry, I was still referring to Waldo's problem! I agree, for women you get much more water retention and weight swings, absolutely.

I mean more that eating tons of taters, sweet or not, day in day out might get boring after a while is all Edit to say holy crap that is an EXCELLENT calculator. It's more of a zig-zag calculator than anything else. You can optimize further though, by controlling your work-out schedule differently, ala CKD style.

The body is pretty damn good at absorbing pretty much ALL nutrients under normal, healthy circumstances. Some micro-nutrients may not absorb based on chemicals present (eg you cant absorb calcium without an acid base to bind it, lectin prevents some iron absorbtion, etc), but macros all go in. Like I said, that's based on healthy movement. If you eat something cooked/stored/treated improperly (much more likely reason for bad reactions from mcdonalds than the food itself; your food IS being prepared by a snot-nosed 15 year old who hasn't discovered hygiene after all), then the body will essentially hit the EMERGENCY EVACUATION button, causing either vomiting or diarrhea. In that case, then no, hardly anything is absorbed, because the body just wants it gone. Other than that, everything that goes in gets used, albeit to varying degrees of efficiency.

That and when he figures it out, like hell he'll start telling us who to pick for the superbowl in coming years

Not just that, but because of the increased rate in glycogen synthesis, carbs tend to get digested and cleared from the track incredibly fast. Consuming a lot of carbs right after the fast should NOT fill you up for several hours. The fat has a lower absorbtion priority. For getting those carbs, well, following paleo is difficult for this, but taters and rice should do it, unless you get bloatey from the rice. Skim milk would do wonders as well.

Actually, fluxing water levels when you're leaner may prevent the tape measure from moving appropriately. One of the leading theories on weight stalling as you get leaner is empty fat cells temporarily being re-filled with water, which is what I referred to. On another note, I've started tracking my calorie intake a little closer again. I'll let you know if a slightly more laissez-faire approach nets the same sort of results or not Edit to say: I'm an idiot for not realizing this earlier. For high-protein intake, you can simplify this a lot. From other experts, such as McDondal, Aragon, Berkhan, etc... a really fast eyeball for maintanence level calories is weight in lbs * 15-16 cals. Hmm looks pretty close to 13.7 + a bit... say for protein? Personally: weight = 195 right now. Using the kwiky method, I'm at about 3000 cals to maintain. LBM is around 170 right now. * 13.7 is 2300 cals. + 1g/lb LBM * 4 = about 3000 Sooo yeah. Some extra validation for your model

If you feel the need psychologically to be in the gym, maybe go and then just take it very, VERY easy. Mobility. Light light light jog.

Exactly andy. I just couldn't resist poking the sleeping paleo and CF dragons in the eye

Keep the hard days hard and the easy days easy. Aside from mental fatigue, there's really no reason to take a day where you abstain from ALL forms of physical activity. Just make sure you practice active recovery on hard-worked body parts and try not to exercise a given muscle too many times with not enough rest.

My guess would be some athletic event or another (Jays game?? Cheap tickets at least!) for what to do

In my experience, nerds were always the smarter ones, geeks were just people that got weirdly obsessive about things. So uhhh nerd please

Only a week flatline? It might not have been an actual stall. Water levels get funkier and funkier when you get lean. All the same, if it ain't broke don't fix it.

My experience is that, in general, when you live in a dorm that provides your food, you tend to gain weight. If you have to provide your own food, you tend to lose weight. Either/or combined with proper nutrition and exercise could easily put a lot of lean weight on someone though.