aj_rock

Coffee. Sooooooooooo much coffee. At the same time, its not the coffee that gets ya, it's the sugar, cream, whipped cream, caramel latte bull that people throw in it. I usually take it with a scoop of protein powder nowadays; I was gonna have the protein anyways! Beer. Mmm. Yes. The only reason that I get away with it is that I'm not a pub drinker. I'll be at a party, club, etc. where I'm actually doing something and not just sitting on my bum drinking and eating.

When you reach max level...

Everybody, point and laugh at the double poster! But the thing is a lot of people confuse straight back with upright back, which is wrong. Shoving your hips back like you're preparing for a BOOYAH while keeping your back straight is going to put it at an angle, but you need to. Thinking just straight back tends to make people sit back on their heels and use the deadlift weight as a counter-balance, which is how they end up coming down on their knees.

Scraping your legs means a little too much lateral force. It should touch but not scratch, travelling straight up. And the way down should literally be the opposite of going up. If you find yourself having to bend forward halfway through because you're hitting the tops of your knees with the barbell, get the hips back farther but keep legs straight, as the bar should still be travelling up and down only.

Somebody on another thread mentioned something about gut bacteria being more of a factor here. Some people just adapt better to changes in diet than others.

I too have herniated discs in the past, and I urge you to extreme caution. Definitely get someone to train you in proper technique before attempting any significant numbers. Especially if you're more unsure about going down; the potential for injury is it's highest there, as improper form creates an unbalanced, uncontrolled load. At the same time, the deadlift is an awesome exercise for building strength in the back and core muscles that support your spine in the first place.

And again, that's why I said I wasn't going to read too much into it. But the way things work in the industry is, first you look at acute effects. Then you look at medium term effects. Then long-term. You don't just jump into long-term studies without proper evidence that something is worth looking into. Also, I wanted to direct more attention towards the author's comments, simply because he points out what it is that makes paleo work for a lot of people.

Actually if you read further into the comments the author addresses everything you just said. Hormone levels were tracked, and stated that it used overweight males as it's health basis. Specifically, he addresses precisely what it is about the Paleo diet that increases diet conformity and overall well-being, which is an overall decrease in carbs consumed combined with an increase in protein consumed. It's not an arguement against eating clean or anything like that. The point I want to raise is that it is indeed possible to drastically improve your quality of life and body composition without having to call yourself a paleo dieter. Paleo is one method of decreasing carb intake and increasing protein intake, but there are other methods, just as valid, that don't share the same requirements.

I actually just posted a link to Lyle's work in another topic. I just wish I had the extra cash to spend on a monthly subscription to AARR

An interesting read, I think, for everyone considering paleo or already doing paleo, and an expert's opinion on what REALLY matters when forming your diet: http://www.bodyrecomposition.com/research-review/hormonal-responses-to-a-fast-food-meal-compared-with-nutritionally-comparable-meals-of-different-composition-research-review.html The author highlights a comparison between meals, one of which is a standard fast food meal, and organic semi-paleo meals which consist of similar macronutrient profiles, macronutrients being carbs, fats, and protein. Anyone who has read my posts knows my position on paleo already. I present this article not as an argument, but merely food for thought.

Caffeine is so potent it's illegal in large doses in many sporting events. An NCAA football player got caught with too high blood concentrations and got suspended. It's recommended by a slew of professionals for training though. Just read the literature on doing it though, don't dose too high, and ffs please don't take it too close to bed time unless you want insomnia.

Easy days are part of any program. You're going all-out on the other days and that accounts for 4 days of the week as it is. Carjack: http://user210805.websitewizard.com/files/unprotected/AARR-Jan-2008.pdf It's a bit of a dry read, but the evidence given seems pretty convincing to me.

Cleans work the shoulders a bit too, so putting cleans and presses on consecutive days isn't ideal. Ever done upright rows? If you want to seperate them, just do cleans and presses as seperate exercises on the same day.

I wonder more what the total calories per bar is. Assuming no/little fat, it's almost 90% protein, which is pretty good, barring silly amounts of sweetener or something. It was also my understanding that protein bars pretty much use protein powders and just cook it a bit.

But according to Tom Tucker, it tickles, only slightly It was my understanding that the charitable donations are indeed supposed to be bribes to shave the damn thing off once November ends though

Bah. We've hijacked a thread that was originally centered on the workout itself, not the nutrition plan. We can agree to disagree. The workout plan is fine, even if I don't agree with all your exercise selections. Just keep at it until you hit a plateau.

2 g/kg is about the same as 0.9g/# Trouble is, it's difficult to know whether you're eating the right proportions without looking at the general calorie intake. IMO, everyone should at least take a week or so to track calorie intake, JUST to make sure you're doing it right. If you're still resistant to tracking intake, just pay attention to the package, cooking instructions, and serving by prepared weight. If your self reported diet is accurate though, you're probably getting enough protein, unless you're eating extremely fatty cuts of meat.

If so I think you just mis-phrased it when you said And it's true; eating a heavy meal and then working out tends to affect your workout because your body is trying to expend it's energy digesting food while you're making it do more work. Your body will literally shunt energy away from other processes in your body in order to fuel physical activity, hence the indigestion, brain fog, incontinence, etc. I was only saying that you need the carbs in order to fuel the muscle, but it *does* take up physical space inasmuch as a glycogen filled muscle looks 'fuller' and better defined than a depleted one. Otherwise, yes we're in agreeance One other side note. You mentioned creatine as a post-workout supplement but it's best taken before a big workout. Creatine up-regulates glycogen storage in the muscles, which is why additional water intake is recommended (more water drawn into muscles = dehydration elsewhere if not compensated for), and allows you to expend that much more energy while working out.

Well how much are you eating now? Most recommendations are around 0.8 g/# LBM, so I'm guessing for you, optimum is around 130? As long as you can get it to around 20-25% daily calories-wise, you'll be fine.

You absolutely need carbs to build lean muscle. Muscle mass is a large portion of water, and glycogen stores 4 grams of water for every gram of glycogen. If you were to cut all your carbs, and do high volume workouts for a few days, you could easily lose 5% of your total body weight, and it's technically all muscle mass. I'm not really saying that around workout nutrition matters (it doesn't), and you can work-out fasted no problem. But prior to your fast, it is essential that you have an adequate supply of glycogen within the body. There's a good reason why typical athletic diets consist of consuming 60% of your daily calories from carb sources.

Concentrate on the starchy stuff. Fructose preferentially refills liver glycogen, which is cool and all, but doesn't do much for workouts.

Needs moar fruits n veggies. Despite the high fat% prevalent in paleo diets, carbs are still the prime source of energy for weight lifting.

Are you eating while you are reading this post about reading that post?

I see. My thorough apologies for ruining the joke. Accept this pork belly covered in cheese and deep-friend.

Forearms are an extremely sympathetic muscle group; pain from one can affect the other, because it needs to compensate for the weakness you created. Rather than jumping in head first, you're better off working up slowly back to the level of play you used to enjoy. As for wrist strengthening, it's not really necessary unless it's limiting your strength otherwise, which is very rare. Just exercise properly and your wrists should be fine.