The ChillOut Log

[Chillen]

An example of the current core. Next week, the format for posting them will be different. But this will give you a general idea for the "time being".

Direct Core/"Free Form-Active Rest":

"Walking" Renegade "DB" Rows with push-up in-between reps:

This is how this works. I get two DB's and place them on the floor. I stoop down, and put one hand in each DB, and get in a push-up position. I spread my feet just about shoulder width (balance). The DB's are just short of shoulder width a part. I perform one push-up, then pull the right DB up in a rowing movement, then put it back down. Perform one push-up, and then pull the left DB up in a rowing movement, and put it back down. Perform one push up. I then lift the right DB, forward about 6 inches and do the same with the left (walking forward).

You would be surprised just how well the Renegade Row works the core (as well as other upper muscles). A lot of energy is expended here.

This is one set.

Each set gets one minute rest. First 30 seconds, has a SS Decline Weighted "half-up" included, followed by 30 seconds on the Upright bike (half-out).

Minimum Rep range is: 16 (or 8r)
Maximum rep Range is: 36 (or 18r)
If minimum isn't met; current action: Rest/Pause in PU position, until minimum is met.

Rep range is high to keep core under tension, but not over 25r

WarmUP: 40lbsX36 (18) (This includes right and left reps, so you have to halve the rep number to determine the rep per side)

Set One: 55X28 (14)

SS: Decline Weighted "half-up" sit-ups: 75X25

Upright Bike: 30 seconds

Set Two: 60X22 (11)

SS: Decline Weighted "half-up" sit-ups: 80X20

Upright Bike: 30 seconds

Set three: 65X20 (10)

SS: Decline Weighted "half-up" sit-ups: 90X12

Upright Bike: 30 seconds

Set four: 70X16 (8)

SS: Decline Weighted "half-up" sit-ups ("Peel Offs", last set): 90X10, 75X14, 65X10, 50X8, 35X6. As fast as I can.

Upright Bike: 30 seconds


I am feeling good and friggen toasted at this point, lol

-------------------------------------------------

Weighted cable rope crunches (with hunched back):

3 sets, 1 1/2 minute rest.

Upright Bike: 30 seconds (ALL-Out)

Rest remaining, repeat.

-------------------------------------------------
Decline Weighted Push-up (Renegade pre-exhausted the tri/shoulders/back):

3 sets to failure. 3 minute rest.

20bsX62 (overall weight: 182)
25X53 (overall weight: 187)
30X46 (over all weight: 192)

-------------------------------------------------

Current Finisher for this week:

Triple Blast to remind me of my Past:

Each exercise is in one cycle. Two Sets. No rest. Repeat.

Lying leg thrusts (hip thrusts) (50/25, 40/20)
Ab bicycles (alternating knees to elbows)(36/18, 28/14)
Ab "roll-out" (using OLY DB's, weighted 40 pound vest. Total Wgt: 202 pounds) (18,16)

Every time I used the 40 pound vest, it is a clear reminder of how far I have come.

It is near the amount of "fat tissue weight" I had lost over time.
-----------------------------------------------

"Plate-Weight" Cardio (soon moving to using DB's): (I alternate between steady state cardio and interval cardio, today is steady state).

Plate-Weight is progressive. Todays Plate-Weight: 20 (10 each hand). Today I alternate in sitting (12 minutes) and standing (13 minutes)

25 minutes.

No rest:

Finish with Abdominal Vacuums, and "Break Dancers" (40: which includes both sides combined, or 20 reps per side).

I like to keep moving, and minimize rest periods. Lots of energy and calories expended.

Have a great day!



Best wishes

Chillen

 

[MarkMyWords]

Dude!!!! You are one sick mofo with those "walking" Renegade Rows. I do RRs regularly, and by themselves they are intense. I know what you mean about how well they work the core...so much energy is being used to keep your body rigid and erect while you do em. It's great.

Anyways, I am going to have to give those a shot...seems like a fun way to add to the madness!

 

[Chillen]

Dude!!!! You are one sick mofo with those "walking" Renegade Rows. I do RRs regularly, and by themselves they are intense. I know what you mean about how well they work the core...so much energy is being used to keep your body rigid and erect while you do em. It's great.

Anyways, I am going to have to give those a shot...seems like a fun way to add to the madness!

I have been doing the RR's a long time. Love them. I sometimes superset my Chest, Back, or Shoulders, with them due to the circumference of muscles used. My primary focus is training heavy. However, when I SS I "generally" target the higher rep range that tends to recruit the higher endurance muscle fibers (In other words Type 1 and Type 2, respectively).

They will take a lot out of ya. When I first saw them, I thought buh, that can't be that hard. One finds out what kind of endurance they have in the upper body and core, real fast.

When I first started, I didn't really pinpoint my core so-to-speak (I did but it was wasn't the primary focus); I spent more time on the high-energy power movements (multi-joint exercises), and weight travel in my FBW (or total amount of weight traveled and used) for a higher calorie expenditure, and a greater progressive impact on the body.

I agree. I absolutely adore the RR's.

How is it going MMW?

Best wishes

Chillen

 

[i_love_muscle]

Renegade rows are brutal.

The wider your feet are apart, the easier they are to do. If you want to make them harder, try doing them with your feet really close together :violent:

 

[marko157]

good wook out chill


get your legs up man(u know i9v`e kep quiet 8if u do i t i wikll come on )

 

[Chillen]

good wook out chill


get your legs up man(u know i9v`e kep quiet 8if u do i t i wikll come on )

I am old.

My body hasn't been told.

I throw out the mold and let it unfold

Diet and fitness I am sold......

But...............................................I cant read that greek shiaaaaat....!!

Watcha talken' about Willis?

Best wishes

Chillen

 

[Chillen]

September 19th, 2008: "Thoughts for the Day"(1)

A rather interesting read the other day, by Dr. John Berardi:

A New View of Energy Balance​

(By Dr. John M Berardi, Ph.D.)

Feed the brain.....for spiritual independence,,,,,,,,,Baby.

It makes a winner.......oh......I added that.......

Okay, okay.......on with the Doc's article.....lol


Arthur Schopenhauer, a preeminent 19th century philosopher, once said that truth isn’t always as easily accepted as we’d like it to be. Specifically, he stated: "Truth always goes in 3 stages. First it is ridiculed, then violently opposed, and finally accepted as self-evident."

Now, in this article, I intend to introduce the Testosterone Nation to a new
"truth." Well, maybe that’s not the best way of saying it. But, since saying
that I intend to introduce the T-Nation to my best guess at a theoretical model designed to explain and predict a natural phenomenon will leave a few of you scratching your heads, let’s stick with calling it a new truth.

The "new truth" that I want to introduce you to today is a new view of the
concept of energy balance. Although the ideas in this article will suggest that the current view of the energy balance equation offers limited explanatory and predictive power and, as a result, needs revisions, I don’t necessarily think that these ideas will stir uprisings, violent or otherwise.

First of all, the concepts in this article are logical, supported by research, and have appeared in bits and pieces, albeit fragmented, elsewhere on this site in the work of myself and the Warrior Nerd, Dr Lonnie Lowery.

Second of all, I’m just not sure the concept of energy balance has the power to rouse violence. It always makes me chuckle when "experts" (in any field) parrot this Schopenhauer quotation, suggesting that the ridicule of their ideas actually somehow makes the ideas true! Looking back through history, many more ridiculed ideas have been shown to be false than have shown to be true.

So rather than testing the ideas in this article against the barometer of ridicule and violent upheaval, let’s just test them against a much more objective standard—the available body of scientific and clinical evidence.

The Current View of Energy Balance

Let’s start out with a few pictures illustrating the current view of energy
balance, or, at least, how most people view the relationship between "calories in" and "calories out."

The first image below represents how most people perceive the energy balance equation during weight maintenance. As the diagram represents, when "calories in" are equivalent to "calories out," body mass should remain constant.

The next image below represents the conventional view of the energy balance equation during weight gain. As the diagram represents, when "calories in" exceed "calories out" body mass should be gained.

The next image below represents the conventional view of the energy balance equation during weight loss. As the diagram represents, when "calories out" exceed "calories in," body mass should be lost.

Now, in looking at these pictures it’s important to understand exactly what they represent. These pictures represent a scientific model, or in other words, a mental picture, or idealization, based on physical concepts and aesthetic notions that account for what scientists see regarding a particular phenomenon. And not only does a scientific model, as described above, explain a particular phenomenon, it allows scientists to predict a future course for the phenomenon in question.

Therefore, if the energy balance model above (or as we understand it, based on the pictures) can consistently explain body composition changes seen in those altering their exercise and nutritional habits, as well as predict how any specific change in either variable will impact body composition in the future, it’s a valid model. If not, it’s invalid (incomplete, misunderstood, or completely wrong).

From that perspective, let’s take a few case studies of mine and see if the
model above holds up under the explanatory and predictive scrutiny necessary for a scientific model to be valid.

Three Strikes and You’re Out
In order to support my contention that the above-mentioned model of energy
balance (or as we understand it, based on the pictures) is inadequate; here are 3 case studies for your examination.

*Case Study #1:
National Level Cross Country Skier; Female - 20y

Client Information from September 2002:
5’6" ; 160lb ; 22% fat
(125lb lean, 35lbs fat)

Exercise Expenditure:
~1200kcal/day

Energy Intake:
~2500kcal/day
15% protein
65% carbohydrate
20% fat

Client Information from December 2002:
5’6" ; 135lb ; 9% fat
(123lb lean, 12lbs fat)

Exercise Expenditure:
~1200kcal/day

Energy Intake:
~4000kcal/day
35% protein
40% carbohydrate
25% fat

Net result — 12 weeks:
25lbs lost; -23lb fat; -2lbs lean

*Note that in case study #1, we increased energy intake by a whopping 1500 per day while energy expenditure remained the same. Since the athlete was weight stable in September—prior to hiring me—you might have expected her to have gained weight during our 12 week program. However, as you can see, she lost 25lbs (while preserving most of her muscle mass). Since the energy balance model above, as it appears, can’t explain this very interesting result, that’s one strike.

*Case Study #2:
Beginner Weight Lifter; Male — 23y

Client Information from August 2003:
5’6" ; 180lb ; 30% fat
(126lb lean, 54lbs fat)

Exercise Expenditure:
~200kcal/day

Energy Intake:
~1700kcal/day
21% protein
57% carbohydrate
22% fat

Client Information from October 2003:
5’6" ; 173lb ; 20% body fat
(138.5lb lean, 34.5lbs fat)

Exercise Expenditure:
~600kcal/day

Energy Intake:
~2200 - 2400kcal/day
35 - 40% protein
30 - 35% carbohydrate
30 - 35% fat

Net result — 8 weeks:
7lb weight loss; -19.5lb fat, +12.5lb lean

*Notice that in case study #2, we increased energy intake by between 500 and 700 per day while increasing energy expenditure by about 400 per day. Again, since the lifter was weight stable in June, prior to hiring me, you might have expected him to have gained weight or at least remained weight stable during this 8 week program. However, as you can see, he lost 7 lbs. But that’s not the most interesting story. During the 8 weeks, he lost almost 20lbs of fat while gaining almost 13 lbs of lean mass. Since the energy balance model above, as it appears, can’t explain this very interesting result, that’s two strikes.

*Case Study #3:
Mixed Martial Arts Trainer; Male — 35y

Client Information from June 2004:
5’10" ; 179lb ; 19% fat
(148.6lb lean, 30.4lbs fat)

Exercise Expenditure:
~300kcal/day

Energy Intake:
~1100 - 1500kcal/day
48% protein
25% carbohydrate
27% fat

Client Information from August 2004:
5’10" ; 187lb ; 9% body fat
(170.2lb lean, 16.8lbs fat)

Exercise Expenditure:
~600kcal/day

Energy Intake:
~2400 - 2600kcal/day
26 - 38% protein
28 — 42% carbohydrate
22 — 34% fat

Net results — 8 weeks:
8lb weight gain; -13.6 lb fat, +21.6 lb

*Notice that in case study #3, we increased energy intake by between 1100 and 1300 per day while increasing energy expenditure by only about 300 per day. Again, since the lifter was weight stable in June, prior to hiring me, you might have expected him to have experienced a large gain in mass, both significant muscle and fat gains. However, as you can see, he gained 8 total lbs, having lost almost 14lbs of fat while gaining nearly 22lbs of lean mass.

While the energy balance equation might have predicted weight gain, it’s
unlikely that it would have predicted the radical shift in body composition seen in this individual. Yet another strike against the current view of energy
balance, as it appears.

Simplicity and Energy Balance

After looking at the case studies above, you might be wondering where the
classic view went wrong. (You also might be wondering what these individuals were on in order to progress so quickly—well, actually, not one of them took steroids or any nutritional supplements more powerful than Low-Carb Grow! Surge, and fish oil).

Although scientists are still trying to work out what types of metabolic
"uncoupling" are going on in order to produce results like those results above, it’s my belief that the current view of energy balance (depicted in the slides above) is just too simple to offer consistent explanatory and predictive power in the realm of body composition change. Below are the three main reasons I believe this to be true:

1. Calorie restriction or overfeeding (in the absence of other metabolic
intervention like drugs, supplements, or intense exercise) is likely to
produce equal losses is lean body mass and fat mass (w/restriction) or equal gains in lean body mass and fat mass (w/overfeeding). And even if these gains or losses aren’t necessarily equal, they still are in such a proportion that while body mass may be affected, individuals will only likely end up smaller or larger versions of the same shape. I call this the "body shape status quo".(1)

2. Most people assume too much simplicity by associating energy intake with calorie intake alone, and energy expenditure with exercise activity alone. This simplistic view can lead to false assumptions about what causes weight gain and weight loss.(2) Both sides of the equation are much more complex and it’s these interrelationships that are important to physique mastery.

3. Most people treat the energy intake and energy expenditure sides of the
equation as independent. As a result, even if we could avoid reason #2 (the
problem of simplicity) by matching energy intake against all the known forms of work that the body does in utilizing energy,

"…Obesity can arise in the absence of calorie over consumption. In addition, opposite models can show how obesity can be prevented by increasing expenditure to waste energy and stabilize body weight when challenged by hyperphagia (over consumption)". (3)

Factors Affecting Energy Balance

Now, when I say that most people assume too much simplicity by associating energy intake with calorie intake alone, and energy expenditure with exercise activity alone, I’m not shaking my finger at them. Obviously, of the factors playing into energy balance, these are the most readily modifiable. But, assuming they are the only factors playing into energy balance is what gets people into trouble.

In the diagram below, I’ve outlined all the factors that we currently know to
impact both the energy intake and energy expenditure sides of the energy balance equation.

Notice one thing, though. I don’t mention hormones here. The reason: hormones don’t impact energy expenditure directly. Rather, they signal a change in one of the factors listed on the energy expenditure side of the equation (or they lead to an increased appetite, thus are two steps removed from affecting the energy intake side of the equation).

Obviously, this relationship is much more complex than most people make it out to be. Sure, on the energy intake side of the equation, things are fairly
simple. The "calories in" are mostly affected by the efficiency of digestion
(90-95% of energy in). And we can control this side by volitionally choosing how much we stuff in our mouths.

However, on the energy expenditure side, we’ve got three major "destinations" for our ingested energy; work, heat and storage. And all the energy coming in goes to one of those three destinations. From this perspective, although it seems a bit counterintuitive, we’re actually always in "energy balance" regardless of whether we’re gaining or losing weight. The energy taken in is always balanced by the energy going toward work, heat and storage.

The interesting part is that during periods of over- or under feeding, the
amount of energy in can influence most of the factors on the energy out side.

Relationships Between Energy In and Energy Out

In order to add another touch of complexity to the discussion, as discussed
above, most people treat the two sides of the energy balance equation as
independent. They’re not. But don’t just take my word for it:

"The regulatory systems (of the body) control both energy input and output so that for a given steady state, compensatory changes on the input side are made if expenditure is challenged, or on the output side (expenditure or efficiency) if intake is challenged…Realizing human obesity is caused by the interaction of an obesigenic environment with a large number of susceptibility genes, successful treatment will require uncoupling of these compensatory mechanisms" (4).

"The critical issue in addressing the problem of alterations in body weight
regulation is not intake or expenditure taken separately, but the adjustment of one to the other under ad libitum food intake conditions" (5).

In the end, as these scientists suggest, understanding the relationship between "energy in" and "energy out" requires a more complex energy balance model than the one most people currently picture in their minds.

And, as promised above, here’s my take on what this model should look like in order to more accurately reflect what’s going on with energy balance.



PART TWO NEXT:

 

[Chillen]

September 19th, 2008: "Thoughts for the Day"(2)

PART TWO OF John Barardi's Energy Balance:​

Dr. JB’s Energy Balance Model​

Let’s walk through this model together

First, energy is ingested, with 90-95% of it being digested and absorbed. Once this energy reaches the cells, the intake is "sensed" by the body and signals are sent to the brain (and other tissues) to manipulate energy expenditure.

Here’s one way that energy intake is "sensed." (For a more detailed explanation, check out check out Part 1 of my "Hungry Hungry Hormone" article series.)

Based on the signals received, the brain either sends signals back to the body in order to increase hunger and metabolic efficiency while decreasing metabolism (if in a hypocaloric state), or in order to decrease hunger and metabolic efficiency while increasing metabolism (if in a hypercaloric state).

A complete understanding of this model leads us to realize that trying to
manipulate total energy intake alone in order to alter body composition lets us down because the energy expenditure side of the equation quickly changes to accommodate intake conditions. And trying to manipulate the energy expenditure side of the equation in order to alter body composition lets us down because the energy intake side of the equation is signaled to change in order to match expenditure conditions. In the end, this entire system is in place to prevent significant deviations from a comfortable body composition homeostasis. However, we all know that body mass and body composition can be altered reliably and homeostasis can be overcome to one degree or another. So, how do we manage to "outsmart" the body?

Well, various strategies can help to "uncouple" the relationships between energy intake and expenditure. I’ve detailed a few of them below.

Energy Uncoupling


Notice that there are two possible "uncoupling points" in this energy balance model.

The first uncoupling point lies in the communication between energy sensing/brain signaling (the lower arrow) and the second lies in the communication between the brain and the body—particularly in the drive to eat and the drive to move (the upper arrow).

Think of what dieters face during those inevitable dieting stalemates that
nearly all of us have experienced. Once energy is restricted, appetite is
reduced and both exercise and non-exercise energy expenditure is reduced. In order to combat this inevitable metabolic slow-down, a few of the strategies illustrated above can be beneficial.

First, on the energy sensing/signaling end, periodic re-feeding, the use of
carbohydrate or carbohydrate/protein drinks during exercise, and upregulation of thyroid function by nutritional supplements designed to provide raw materials for thyroid hormone manufacture or to stimulate the conversion of T4 to the more active T3 in the body can help keep the metabolic signal alive.

Secondly, on the brain to body end (the drives to eat and move), although
signals are sent to increase food intake and decrease voluntary activity, these can be uncoupled by refusing to eat more in the face of increased hunger.

Also, uncoupling can occur as a result of performing more exercise and non-exercise activity (including using strategies for increasing the cost of each activity — wearing an X-vest when walking, for example) in an attempt to maintain pre-diet energy expenditure.

If you’re looking for more tips for uncoupling the tight relationship between energy intake and energy expenditure, check out Dr Lonnie Lowery’s Losing Your Energy Balance series at:

TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts

In addition, as most of you know, I believe that alterations in food type (what you eat) and food timing (when you eat) can also uncouple this relationship and improve both weight loss profile and muscle building profile.

For more on this, check out my" Lean Eatin’" articles — Part 1 and 2 — as well as my Appetite for Construction column right here at JB.com.

And if after reading these articles, you still don’t buy into the calore is not a calorie argument (which is closely related to the concepts presented in this article), check out this recent scientific paper by Buchholz and Schoeller (6).

Finally, check out my review of my presentation at the 2004 SWIS Symposium for a more complete treatment of how to use the information presented in this article to impact fat loss.

In the end, I hope it’s evident that the traditional picture of energy balance
is missing one key facet—the fact that energy intake and expenditure are tightly inter-related. Without understanding this relationship, some erroneous conclusions are regularly drawn by dieters and nutritionists, conclusions that prevent the types of success seen in the case studies discussed in this article.

Now that you’re armed with this information, you’ll be better equipped to
construct nutrition schedules designed to "outsmart" the body, uncoupling this relationship above, and losing fat (or gaining muscle) while others stagnate.

References:
1. Forbes, GB. Ann N Y Acad Sci. 2000 May; 904:359-65.
2. Prentice, A, Jebb, S. Nutr Rev. 2004 Jul;62(7 Pt 2):S98-104.
3. Rampone, AJ, Reynolds, PJ. Life Sci. 1988;43(2):93-110.
4. Berthoud, HR. Neurosci Biobehav Rev. 2002 Jun;26(4):393-428.
5. Jequier, E. Ann N Y Acad Sci. 2002 Jun;967:379-88.
6. Buchholz AC, Schoeller DA. Am J Clin Nutr. 2004 May; 79(5):899S-906S

========================================================

Hope you enjoyed it, and learned something from reading it.


Have a wonderful day!


Chillen

 

[MarkMyWords]

I have been doing the RR's a long time. Love them. I sometimes superset my Chest, Back, or Shoulders, with them due to the circumference of muscles used. My primary focus is training heavy. However, when I SS I "generally" target the higher rep range that tends to recruit the higher endurance muscle fibers (In other words Type 1 and Type 2, respectively).

They will take a lot out of ya. When I first saw them, I thought buh, that can't be that hard. One finds out what kind of endurance they have in the upper body and core, real fast.

When I first started, I didn't really pinpoint my core so-to-speak (I did but it was wasn't the primary focus); I spent more time on the high-energy power movements (multi-joint exercises), and weight travel in my FBW (or total amount of weight traveled and used) for a higher calorie expenditure, and a greater progressive impact on the body.

I agree. I absolutely adore the RR's.

How is it going MMW?

Best wishes

Chillen

Things are well, thanks. Record wind storm knocked power out in the Cincy area for 90% of people last Sunday, I'm still without. But we've managed to make some good out of it, grilling a lot, using the oil laterns which is kinda fun...it's not so bad.

Health is great. Workouts are great, although I haven't eaten in a surplus this week, being without so much food...I'll get back on track.

How is life in your end?

 

[Chillen]

Things are well, thanks. Record wind storm knocked power out in the Cincy area for 90% of people last Sunday, I'm still without. But we've managed to make some good out of it, grilling a lot, using the oil laterns which is kinda fun...it's not so bad.

Health is great. Workouts are great, although I haven't eaten in a surplus this week, being without so much food...I'll get back on track.

How is life in your end?

I keep getting a cardio workout going to the toilet, lol. I must watch the ass splash.......geesh.......

I increased my fiber the last two weeks, I swear, I crap more then I sleep. It's doing a job of cleaning out the "old" piping. LoL.

What state do you live in? I need to check out your journal......Glad things are well for you after the storm, young man.

You can only do the best you can under these types of circumstances.

Remember, (when you have time), you always carry a "portable workout machine with you". Your body.

I am going to go get caught up on your journal.


Best regards,


Chillen

 

[[Focus]]

These are better:

John Berardi - Massive Eating Part I
John Berardi - Massive Eating Part II

Obviously, if you want to shed fat, you subtract calories instead of adding. There's even a calculator that'll do all the work for you. Take the number it spits out, multiply it by .8 and BAM - you now know how much to eat. Don't know what to eat? Well:

John Berardi - Lean Eatin' Part I
John Berardi - Lean Eatin' Part II

Easy peasy lemon squeezy. The hard part? Consistency.

 

[FunctionalTrain]

Good ole fiber. I remember when I switched to a more high fiber diet while adding more leafy greens, my system got completely cleaned out...and yes, all the pooping SHOULD subside (it did for me). I've also noticed that once I started this, whatever I put in my body that was good, it seemed to go straight into my system. Increased absorption led to increased energy, increased fuel for the muscles, and decreased body fat.

I never put too much stock in my diet until a few years ago, and wow, what a difference it made. Not so much from a weight loss, lean mass gain, but I felt a million times better. Haven't been sick in a year and half.

 

[Chillen]

Good ole fiber. I remember when I switched to a more high fiber diet while adding more leafy greens, my system got completely cleaned out...and yes, all the pooping SHOULD subside (it did for me). I've also noticed that once I started this, whatever I put in my body that was good, it seemed to go straight into my system. Increased absorption led to increased energy, increased fuel for the muscles, and decreased body fat.

I never put too much stock in my diet until a few years ago, and wow, what a difference it made. Not so much from a weight loss, lean mass gain, but I felt a million times better. Haven't been sick in a year and half.

The last few weeks, I have been really focusing on some "weak" points in my diet, and ways to manipulate it more. I am extremely strict and stubborn with my diet, but I also know their are always room for improvement, and other ways we can manipulate our diets.

I was only getting around 12 grams through normal food consumption.

When I increased it I did it in two phases. The first week I increased it from 12 to about 25 (or theoretically doubled it), and then the following week pushed it to about 40 grams.

I lost an extraordinary amount of water weight the first week, which sparked an intense internal education machine to surface. I read every reputable article I could on insoluble and soluble fiber, and its effects on the human body. I already had the basic fundamentals, but I wanted to learn more (which is why I posted the question in an earlier post in the COL, about water retention/loss). And, yes, I expect the "squat and Sh#T" to stop soon. I expected it and I expect it to go back to normal--as soon as my body adapts to my new diet habits.

On a side note.

I slept on the couch for the first time in 25 years of marriage.

ain7:

My ass was that bad.

Best regards,

Chillen

 

[[Focus]]

Dude. Gross.

 

[Chillen]

Dude. Gross.

Focus, could you impart your thoughts on my earlier post? I will quote it here:

I have been reading a lot and educating myself on soluble and insoluble fiber lately. Not because of its rather obvious health benefits, but due the absorption properties (that they oppositely share), and the more I read, the more interesting it gets.

For example, how could this combo (carb restriction [with reason], and a fiber combo) reduce water, under a calorie controlled diet and fitness plan, and aide a person to lose the last bit that seems rather impossible to lose?

Seems to be a fairly feasible and reasonable approach once you analyze what carb restriction is "capable" of doing, and the general properties of soluble and insoluble fiber, and the diuretic properties of each. Sure some of its water, but under a solid diet and fitness plan, one could lose this water, lose fat tissue, and personally receive better and improved results.

Thus learning that water increase/fluctuations (and hunger cravings) can be controlled just by diet-----manipulation.

I have been doing some experimentation with myself the passed two weeks along with my carb cyclic diet. It is difficult to get about 35-40 grams of fiber (while keeping the other nutrients up, and within calorie restrictions) in hard foods, so to combat this I have been taking a fiber supplement (for about 12 grams approx of "soluble" fiber) in my diet. The reason for the "personal" experiment is to see if the fiber along with carb restriction aides in being "dual combo" natural diuretic, and how in certain combinations how powerful this could be.

The results have been truly impressive actually. I did experience some gas the first week, but this has tapered off. Additionally, my food cravings went down (I feel full more often than normal), and with no modification in my current caloric/carb intake or meal frequency, my skin is as tight as leather (I need to drink more water than I generally do, and adjust because of the increase in fiber). It has brought about even more definition albeit a little dry for my size. I feel so damn tight and lean. I am going to stay on this track, and see how my body adjusts to the dietary change. Before I was only getting about 12 grams of fiber per day, and had concentrated more on the micro and macro nutrients, so going from approx 12 to 40 is a big change (though done in 2 phases).

Thoughts? I have performed reasonable diet experiments before (this is one reason I have been successful). Diet is the Boss. End.

(High) fiber, controlled diet, and training......what type of impact if manipulated correctly?

I believe its rather interesting.


Best regards,

Chillen

 

[[Focus]]

I have been doing some experimentation with myself the passed two weeks along with my carb cyclic diet. It is difficult to get about 35-40 grams of fiber (while keeping the other nutrients up, and within calorie restrictions) in hard foods, so to combat this I have been taking a fiber supplement (for about 12 grams approx of "soluble" fiber) in my diet. The reason for the "personal" experiment is to see if the fiber along with carb restriction aides in being "dual combo" natural diuretic, and how in certain combinations how powerful this could be.

The results have been truly impressive actually. I did experience some gas the first week, but this has tapered off. Additionally, my food cravings went down (I feel full more often than normal), and with no modification in my current caloric/carb intake or meal frequency, my skin is as tight as leather (I need to drink more water than I generally do, and adjust because of the increase in fiber). It has brought about even more definition albeit a little dry for my size. I feel so damn tight and lean. I am going to stay on this track, and see how my body adjusts to the dietary change. Before I was only getting about 12 grams of fiber per day, and had concentrated more on the micro and macro nutrients, so going from approx 12 to 40 is a big change (though done in two phases).

Thoughts?

Yep, pretty much. As far as I can tell, and I won't go into the details but I've rather a lot of data to go on, more fibre = better. I would supplement in the form of something containing roughly equal insoluble and soluble fiber, though. I like psyllium husk. Unflavored Metamucil is your friend.

I think a lot of people who struggle with their nutrition do so because they don't keep properly hydrated, and don't take in enough fibre. I'm not sure what you're talking about re: struggling with fibre intake while carb cycling, though, because I get something like 30g fibre a day from food alone on 2600 calories/day. Which I then supplement up to well over 50 (for twice'ish the DRI). I make myself fibre-endurolyte (sea salt, potassium salt, zinc, and magnesium) smoothies, which I find delicious and very satisfying.

I think it's great you've made this change, as for someone who goes on as much about nutrition as you do, I find it pretty weird that you haven't been at or above 50g of fiber/day this whole time!

Re: the gas, I think maybe the supplement you are using disagrees with you. Highly recommend trying psyllium husk in coarse powder form, which you can mix with ice cold water, ice, (sweetener+/flavor) + "endurolytes".

How are your sodium and potassium intake? Zinc, magnesium?

 

[Chillen]

Yep, pretty much. As far as I can tell, and I won't go into the details but I've rather a lot of data to go on, more fibre = better. I would supplement in the form of something containing roughly equal insoluble and soluble fiber, though. I like psyllium husk. Unflavored Metamucil is your friend.

I think a lot of people who struggle with their nutrition do so because they don't keep properly hydrated, and don't take in enough fibre. I'm not sure what you're talking about re: struggling with fibre intake while carb cycling, though, because I get something like 30g fibre a day from food alone on 2600 calories/day. Which I then supplement up to well over 50 (for twice'ish the DRI). I make myself fibre-endurolyte (sea salt, potassium salt, zinc, and magnesium) smoothies, which I find delicious and very satisfying.

I think it's great you've made this change, as for someone who goes on as much about nutrition as you do, I find it pretty weird that you haven't been at or above 50g of fiber/day this whole time!

Re: the gas, I think maybe the supplement you are using disagrees with you. Highly recommend trying psyllium husk in coarse powder form, which you can mix with ice cold water, ice, (sweetener+/flavor) + "electrolytes".

How are your sodium and potassium intake? Zinc, magnesium?

Well, let me look.

Yep......I have a butt.....

and, it stinks.....(especially now.....ask my wife)

Which means I am not perfect.


I admit I have slacked on fiber and get around 12 to 15 grams per day (and I am guessing, because again, this is the only nutrient I haven't kept track on). This has now changed.

When looking at my diet recently (reviewing), this is the "only" issue that stood out, and the reason I am bringing the subject up.

And, the more I got to studying the fiber "effects" of the body, the more I got interested (especially in the diuretic properties, the slowing of food absorption [i.e. Sugar, and slowing blood sugar spikes], and the alike.

Other than this, I am IRON CLAD, BALLS TO THE WALLS "TIGHT" on my diet, big boy!

We are ONE......and ROCK OUT together.

I have preached nutrition for over a year, and truly, persons really have "no idea" how hard I am inside when it comes to my diet: How many can go through their birthdays, holidays, etc, and not cheat once? I mean not a piece of any bad crap. I am passed a three year history with not cheating once. GOT THAT?

Even though I know (moderation, and setting up a carb-depletion "trend" for a time leading up to: a cheat day of bad foods (say sugar based)--isnt all that bad, if you know how to: manipulate your diet.

I have it son! I am stoned on it!.



A reasonable and natural diet manipulation (within the food we eat, and macro nutirients) are going to grab my interest.

Because the way to ones goal is: Through the mouth (when to open, when to lock, and sometimes proper timing when its open).


Thanks for the reply,,,,,,,son!

Best regards,

Chillen

 

[Chillen]

September 21, 2008: "Thoughts for the Day"

Healthy Eating: Hunger vs Cravings
​

(Family Education.com)

The question is, is it a craving, or am I really hungry? We first need to understand the difference between a physical food craving—or actual hunger—and an emotional food craving. Cravings can be caused by either physical or psychological needs. Emotional cravings or eating triggers are usually caused by psychological needs, while hunger is a biological function of the body's real need for food. Emotional cravings can lead to bingeing. Learn to listen to your body and know what it is trying to tell you.

The key is trusting yourself to know whether you are craving a food for emotional reasons or whether your body is truly hungry. Giving in to too many cravings can lead to overeating, unhealthy eating, and extra weight gain. Healthy eating means eating when you are truly hungry and eating until you are satisfied. It is being able to choose healthy foods, but not being so restrictive that you miss out on foods you really enjoy.

You can use many techniques to distinguish between biological and emotional cravings. Use these descriptions to classify a physical craving versus an emotional craving.

A physical craving has the following qualities:

* You are physiologically hungry.
* The craving does not go away if you try to wait it out.
* The craving intensifies over time.
* Nothing you do will take away the craving except the craved food.

An emotional craving, on the other hand, looks like this:

* You are not physiologically hungry.
* It does go away if you try to wait it out.
* The craving does not intensify over time; the emotion does.
* Doing something else satisfies the real need, and the craving disappears.

Hunger Signals

Being aware of your body's physical hunger signals helps give you the confidence to satisfy your food cravings. Hunger signals can come from your stomach while it is informing you that it is empty or from your brain as it informs you that it is lacking an energy supply. Signals from your stomach may include growls, pangs, or hollow feelings. Signals from your brain may include fogginess, lack of concentration, headache, or fatigue. If you still are not sure whether you are truly hungry, try using the following Hunger/Fullness Rating Scale.

*******************************************************

10 Absolutely, positively stuffed
9 So full that it hurts
8 Very full and bloated
7 Starting to feel uncomfortable
6 Slightly overeaten
5 Perfectly comfortable
4 First signals that your body needs food
3 Strong signals to eat
2 Very hungry, irritable
1 Extreme hunger, dizziness

********************************************************

If you are at level 5 or above, you are not hungry and your body does not physically need food. If you are craving a food, it is emotional, not physical. If you are at level 3 or 4, your body is telling you that it needs some food, and your cravings are telling you that you physically need food. If you are at level 1 or 2, your body is too hungry and definitely physically needs food. The problem with waiting until you get to this level is that you are so hungry that you will probably overeat or eat something that is not as healthy.

The best time to eat is at level 3 or 4. At this point you are experiencing physical hunger, and your body is telling you that you need food. You still have enough control to eat healthful foods and control your portion sizes.

Craving Solutions

When you are craving foods, it is important to determine whether the craving is physical or emotional. Once you have discovered why you want to eat, you can take action. If you determine it is emotional, take steps to try to dissolve your craving in some other way than giving in to the food. For instance, bingeing or emotional cravings can happen due to stress. Stress reduction techniques might include taking a long hot bath, taking a walk, relaxation exercises, or yoga. Drink a glass of water before giving in to a craving. Sometimes when you think you're hungry, you're really just thirsty. If you are not only truly hungry but overly hungry, eat something healthy, such as carrot sticks or an apple, instead of the junk food you may be craving. That may fill you up enough to disband unhealthy food cravings. Use the ten-minute rule. When you crave something, wait for ten minutes for the craving to subside. Another option is to satisfy your craving with a very small portion of what you are craving.

ALERT! Never consume fewer than 1,200 (for FM) calories when trying to lose weight. Below 1,200 calories, your body cannot obtain the proper amount of nutrients required for optimal health. Also, lowering your calories too much can slow down your metabolism, or the rate at which your body burns calories, making it harder to lose and easier to gain the weight back.

Studies suggest that completely avoiding certain foods can make them irresistible and make you crave them even more. The result is that you usually will give in to the craving, overindulge, and then feel guilty for letting it happen. If you are truly physically hungry, eat (in moderation, of course). Keep in mind that you are hungrier on some days than others. So when you're really, truly hungry, it's fine to eat more. Remember that one meal does not define healthy eating habits. What you eat over the course of a day, or actually over several days, does. Healthy eating is flexible. Giving in to a craving, in moderation, can be part of a healthy eating pattern as long as it does not get out of hand.

Eating Triggers

Many things can trigger our desire to eat. The aroma of food, the sight of a favorite food, a commercial on television, or just knowing that there are sweets in the house. The habit of eating while watching television can make television an eating trigger. Recognizing what triggers eating or cravings is the first step in learning to control them.

Keeping a food diary can help you identify your eating triggers. This can help you notice when you eat and what you are doing or thinking when you have a craving. If you find that sitting in front of the television is a major trigger for cravings, plan to do something when you are in that situation. Take up knitting, write letters, or pay your bills when you are watching television. Do something that will keep your hands busy and keep your mind off the desire to eat. If boredom is a trigger, make a list of alternate activities, such as talking to a friend, taking a walk, or washing the car. When you get bored and want to eat, check out your list instead.

The key to controlling cravings and triggers is to learn to recognize them and then to set up an action plan to help you deal with them.

Cravings are a very normal part of our lives, and it is important to a healthy eating plan to deal with them in a sensible manner.

========================================================

In what I have highlighted in BOLD. How many thumps on the ass is it going to take, before you decide to deal "effectively" with yourself?

If you are at the same place (or near the same place you were last year) and this isn't want you wanted...........


HOUSTON........WE HAVE A PROBLEM.

I personally--------KNOW, I will not be at the same place a year from now. I will improve. And, I GOT THAT.

You got that?


Best wishes


Chillen

 

[Chillen]

September 21, 2008: "Thoughts for the Day" (2)

And a post I made for another member yesterday:

Some may not agree with this, but this is my opinion on so called "cheat meals" and alcohol "wants" which traditionally occur toward most weekends:

One's personal response to a "cheat meal" with vary per person. It can vary due to genetics, trend history within diet and fitness training, and personal biological factors.

So knowing how one responds to "cheat meals" can determine how one manages and implements a "cheat meal" (if any).

Its about damage control, people.

I repeat: Damage control.

And its knowing yourself, lifestyle habits, and your dieting and fitness "trend history" leading to this "cheat meal" or personal outing with friends where alcohol is consumed.

As I continue this post, I want to make something clear. I am considering most things equal. Some can get by (with an appropriate history) with a cheat meal, and drinking alcohol (moderately), while others the impact to their personal goals can be quite dramatic (to the negative, because of biological complications, efficiency, etc).

This is why cheat meals and drinking alcohol isn't for EVERYONE when wanting to lose fat tissue.

And, some will repeat the cycle of getting depressed, and never figure this out.

You are required to figure your bodily response. This will never change.

For example. I am very lean have over two years of diet and training history behind me. My response to a large "cheat meal" (and I mean a meal with a calorie content of over 750, when coupled with ones normal dietary habits for the day) can by quite different than one who has a lot of fat content, and just starting a diet and fitness program (say about 4 weeks). Again, keeping thing equal, I believe the biological responses can be different.

Its about understanding your behavior, and then applying diet and fitness education to this personal behavior, and then adjusting as you get feedback from your body.

For example. If one is a large person, and you know you have complications with resisting alcohol on the weekends (or what ever), then you set yourself up in the caloric and nutritional sense during the course of the week prior to the troublesome day (s), and then have a fitness plan of action on the two problematic days--for damage control.

You have a plan, and adjust this plan as you move forward, as your body "tells you whether you are doing right or doing it wrong".

You have to have a "talk with yourself".

An intense and serious business talk.

And, determine where your dietary and fitness goals compare to the positive and negative effects of "cheat meals" and the more intense positive and negative responses (when excessive) of your alcohol consumption.

Your ROCK-THIS-OUT with education.

Education within diet and fitness, and with knowing yourself and applying ample discipline when applying the education from diet and fitness.

For example. Lets say you followed a negative -700 calorie deficit per day for 5 days (-3500, Sunday through Thursday), and plan on drinking alcohol this Friday, and tend to eat just a tad too much.

I have seen some people, schedule themselves off weight training this exampled Friday.

This is the WRONG THING TO DO.

My definition of damaged control is effectively controlling your behavior so you do not eliminate or ruin your previous trend history that had the foundation to lead to fat tissue loss.

And, this weekend can do just that, if one isn't careful and handle it "wisely".

You schedule in a weight training/cardio the day of your anticipated "cheat meal" and/or alcohol consumption.

If it is just a "cheat meal" and doesn't include excessive alcohol consumption, then you could schedule a weight training session/cardio before, and a high energy impact training after.

Effectively increasing your activity levels in the face of a calorie increase. Likewise this increases your calorie requirements, and "can" lesson the impact, and likewise lead to saving your hard work during the previous days of the week.

IMO, you increase your activity (likewise your energy expenditure) when you anticipate an increase in calories (at least in this example I am referring to).

One thing is for certain, that I have seen on the forum. Is that the following Saturday, when you are basically feeling like crap (your liver overburdened by working it's ass off, blood intoxicated, and dehydrated), one isn't going to feel like knocking out cardio and/or weight training--on average.

So, one can schedule it off--or simply control their alcohol consumption where they do not experience the associated "hang-over" the next day.

For some it can take as much as 2 days to recover (dependent) on how much was consumed on that Friday. So there you already have two days that impacted your diet and fitness goals. Biologically speaking, what do you think is on the "body's high priority" meter that following Saturday and Sunday after an intensive and excessive alcohol consumption? "think about it--biologically, within you". The feelings expressed by the body on Saturday and potentially Sunday are symptoms of "truth".

And, with a little education on how much approximated energy is expended before and after these sessions, and approximate caloric content of your "cheat meal", you can "activate damaged control", as well as set off some potentially positive biological processes.

In addition, when you read and educate yourself on: Nutrient timing, carb cycling, and other dietary manipulations, you could theoretically add even more ammunition to your personal arsenal to combat cheat meals, and other problematic aspects of your personal habits. And, what I just wrote are very powerful tools to be armed with. So educate yourself on the various concepts.

Additionally, cravings are personally combated through diet and manipulating the types of foods you eat and when you eat it. And, using the grocery store as your friend and not the foe. And, this is done by knowing what types of food "assist" with combating the powerful craving, and how to attempt to keep your blood sugar as stable as possible.

Question. Do you think your blood sugar is high or low when excessively consuming alcohol on Friday.....that following Saturday? What is your personal tolerance for food that following Saturday? Throw up at the site of it, or want to eat more? Either way, you are seeing just how much of what we do, effects our body, and our body has no choice to respond by its deign intention.




Master yourself..........or your done.

One day when one is done falling on face........it will self-indent and be evident.


Best wishes,


Chillen

 

[Chillen]

September 21, 2008: "Thoughts for the Day" (3)

Using the immense amount of knowledge from diet and fitness, one can solve their personal goal problems. I believe this firmly 100%.

Using this knowledge "effectively" is the common problem.

How can one use diet and fitness to solve problems using this criteria:



1. Problem identification

What is my concern?

2. Goal definition

What do I want to achieve or change?

3. Brainstorming

What can I do?

4. Consequences

What might happen?

5. Decision

How should I do it?

6. Implementation

Do it!

7. Evaluation

Did it work?

Repeat as necessary.


Best wishes


Chillen