Started IFF bout month ago and will never look back now that ive done this. Training fasted believe or not gives much more focus, ive hit PR's everyweek, for me its the best way to train. Sounds silly but everything that i thought i learned was just all bro science and ****. IFF and training fastes is the real deal. Lean muscle gains with out much fat gains. i back this up 100%
|
-
02-17-2011, 06:49 PM #211I have waited my whole life to say this....THE SAINTS ARE SUPER BOWL CHAMPS!!!!
Cameron Jordan and Mark Ingram= awesome draft for new orleans can you say championship?
-
02-17-2011, 07:05 PM #212
Meal frequency doesn't result in any changes in body comp as long as total Calories are the same.
Meal frequency and energy balance
France Bellislea1, Regina McDevitta2 and Andrew M. Prenticea2
Abstract
Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a ‘nibbling’ meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.
-
-
02-17-2011, 07:08 PM #213
-
02-17-2011, 07:21 PM #214
-
02-17-2011, 07:23 PM #215
-
02-17-2011, 07:41 PM #216
Yes, no, & it depends. If you nail your macros for the day, then it likely doesn't matter exactly how your protein & carb intake is distributed within the day -- as long as the way you time things doesn't interfere with your training performance, and this varies individually. There's a pretty low ceiling of protein dosing beyond which additional carbs won't further increase net protein balance (at least acutely).
-
-
02-17-2011, 07:48 PM #217
-
02-17-2011, 07:48 PM #218
-
02-17-2011, 07:49 PM #219
Alan-I'm sure all of this is 'assuming' that your macros are in line, and you know what you are doing as far as calculating them.
What are your thoughts on fats post/wo? I know macros are king, but do you have any thoughts on that?
Finally, do you have a 'standard' you guy by as far as macro percentages? 40-40-20 for example?
-
02-17-2011, 08:06 PM #220
Postworkout fats: doesn't matter a damn, unless you're forced to resynthesize depleted glycogen stores within just a few hours due to back-to-back exhaustive endurance competition where your postworkout jar of peanut butter would end up being your pre-workout gut bomb for the upcoming leg of the race. Pretty far-fetched scenario.
Macro precentage standards: None. Percentages are a default result of figuring individual macro needs; the percentages are merely an afterthought with limited significance.
-
-
02-17-2011, 08:32 PM #221
- Join Date: Mar 2009
- Location: New York, New York, United States
- Posts: 9,196
- Rep Power: 18088
It may very well make a difference, or it may not. The difference may be positive or it may be negative. It varies individually.
Even if it always made a positive difference (hypothetically), the nutrition is not affecting body composition, it is affecting energy levels. What you make of them them is your own doing, not the food's.
You can just as easily eat and not train...does the meal timing have an effect now? Nope. If you can't apply this "theory" universally, then it doesn't hold up. Hence, timing is based on individual preference and response, to be optimized for one's own energy levels.
-
02-17-2011, 09:47 PM #222
-
02-18-2011, 12:13 AM #223
-
02-18-2011, 12:24 AM #224
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,255
- Rep Power: 61042
Nah im not ignoring i understand what you are saying and i can see what you mean.
Thanks for your posts.
Lol i still know how to write meal plans to gain muscle and/or lose bodyfat, i give correct calorie intake for ones goals with correct macros for there goals i also use my bro-science and give proper nutrient timing (which aparently isnt necessary, but IMO its benificial). Anyway It works and people get results i work as a personal trainer and i also write meal plans for people in my gym weather they are a client of mine or not. On BB.com i get like 4-6 PM's everyday asking me for my meal plan or my workout programme so i decided i may as well start up and online site and charge them like i do in my gym and make some money from this.
However i still make most of my money from stripping
I was just interested that all, even though it may be necessary to follow correct nutrient timing i am still going to follow proper nutrient timing as it has worked for me so far anyway.
Calories are the same over what period of time? depending on the time the meal frequency would have an effect somewhat.
-
-
02-18-2011, 12:44 AM #225
-
02-18-2011, 12:55 AM #226
-
02-18-2011, 01:10 AM #227
Don't take it the wrong way. Your meal plans and training advice is most likely better then most personal trainers I have run into. I did not word that correctly forgive me. I would assume that my knowledge is as good as yours or better and I would not charge for my advice because IMO I don't know enough.
I'm sure you could if you wanted to LOL.
Your probably over thinking it. It shouldn't be hard to understand, Mike is good at making things easy to understand for us mere mortals.Control group crew membership revoked 7/5/2022 1:50pm PST not proud.
Inb4 honorable FDA/CDC/NIH/WHO representatives
J.L.C,
NextPound,
mgftp,
SillieBazzillie.
-
02-18-2011, 01:23 AM #228
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,255
- Rep Power: 61042
What do you mean i could if i wanted to??
Yeah.
I just been in the contest prep section and it was in a thread about fasted carido, Layne Norton was talking about how it should not be performed in a fasted state, i know he is a beliver in nutrition timing is very important, i asked him a question about it i will wait for his response.
-
-
02-18-2011, 01:38 AM #229
GTFO, your a stripper? lol play on playa!
I think the only important timing of nutrition is carbs the day prior to training. I don't know if this is documented anywhere I have not looked.
I went on a binge of drinking every weekend for few weeks. Each time I would get drunk I would go on a massive carb binge 400-700 carbs on top of my daily intake. The next day in the gym I would lift like a complete monster and never run out of gas. 2.5 hour long workouts with high intensity and super heavy weight. Quads, Hams, and Chest. Was insane. This happened the day after I got drunk out of my mind every time.
Today I had carbs a few hours pre-workout and I was weak and tired in the gym. The previous day I only had 125 carbs. I think the lack of strength and energy is because of the lack of carbs the previous day.
Is this already known or something new? Sounds crazy? Would love to hear AA's thoughts.Control group crew membership revoked 7/5/2022 1:50pm PST not proud.
Inb4 honorable FDA/CDC/NIH/WHO representatives
J.L.C,
NextPound,
mgftp,
SillieBazzillie.
-
02-18-2011, 01:59 AM #230
- Join Date: Mar 2010
- Location: New Jersey, United States
- Age: 35
- Posts: 2,119
- Rep Power: 2096
This is what I've come to see for myself as well. Pre-workout nutrition as far as energy goes applies mostly to endurance athletes taking on hours of events vs the 1-2 hours most trainees here do at their gym with resistance training and/or cardio. Tomorrow's energy will depend on today's intake IMO.
For example...I had my refeed today of 800g carbs. Tomorrow is power day as I like to call it .
-
02-18-2011, 02:17 AM #231
-
02-18-2011, 02:50 AM #232
Is this stuff about carbs a day before for optimal strength either confirmed or denied by research?
I am not trying to doubt it. I'm just really curious about it (I even made a thread recently in an attempt to know if power lifting nutrition is any different than bodybuilding nutrition).
If there is no research, I would appreciate other personal experiences. From the comments above, this seems to work.
Also, assuming that more carbs a day before gives more energy, wouldn't the optimal diet be a diet that targets your proteins and fat, and then every other cal should be carbs? A lot of people say to eat whatever you want past your macros, but if extra carbs can provide more energy, maybe it would be optimal to concentrate on them for the remaining cals. Any thoughts on this?
-
-
02-18-2011, 03:04 AM #233
-
02-18-2011, 04:41 AM #234
- Join Date: Nov 2007
- Location: London, Ontario, Canada
- Age: 35
- Posts: 6,868
- Rep Power: 21029
Everyone in North America, to some extension, is used to training with food in their system since fasting's popularity is quite small in the general public. So, by your logic, anyone who has switched to fasted training is idiotic.
Also, there's nothing wrong with anyone's reading comprehension. Rather, it's the way you structure your sentences and how you imply information. Of course, how can you be to blame for anything? You're infallible.
Anyway:
Eight young men were tested for strength, anaerobic capacity and aerobic endurance in a post absorptive state and after a 3.5 day fast. Strength was tested both isokinetically (elbow flexors, 0.52 rad x s-1 and 3.14 rad x s-1) and isometrically. Anaerobic capacity was evaluated by having subjects perform 50 rapidly repeated isokinetic contractions of the elbow flexors at 3.14 rad x s-1. Aerobic endurance was measured as time to volitional fatigue during a cycle ergometer exercise at 45% VO2max. Measures of VO2, VE, heart rate, and ratings of perceived exertion were obtained prior to and during the cycle exercise. The 3.5 day fast did not influence isometric strength, anaerobic capacity or aerobic endurance. Isokinetic strength was significantly reduced (approximately 10%) at both velocities. VO2, VE and perceived exertion were not affected by fasting. Fasting significantly increased heart rate during exercise but not at rest. It was concluded that there are minimal impairments in physical performance parameters measured here as a result of a 3.5 day fast.
-
02-18-2011, 06:35 AM #235
-
02-18-2011, 07:41 AM #236
- Join Date: Mar 2009
- Location: New York, New York, United States
- Posts: 9,196
- Rep Power: 18088
It makes sense that they would, though I've come across many who have "adapted" and never looked back. Though I imagine their lifting sessions are short and focus on heavy weight & lower volume, as opposed to lighter weight & higher volume.
http://forum.bodybuilding.com/showpo...postcount=5724Last edited by MikeK46; 02-18-2011 at 07:46 AM.
-
-
02-18-2011, 09:34 AM #237
-
02-18-2011, 10:27 AM #238
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,255
- Rep Power: 61042
-
02-18-2011, 10:29 AM #239
-
02-18-2011, 10:37 AM #240
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,255
- Rep Power: 61042
There was thread in the contest pep section about fasted cardio, Layne Norton said not to do cardio in a fasted state, i then askd him about the importance of nutrition timing as i remember he is a firm beliver, here what he had to say:
This is where it comes down to necessary VS benificial again, IMO if you want to achive the very best you can possible achive then you should reap all the benifits because no matter what they all do add up, thats why i still belive nutrition timing is still very important.
Similar Threads
-
Question for Alan Aragon about Cardio
By wave_length in forum NutritionReplies: 66Last Post: 11-20-2011, 07:10 AM -
Question regarding carb timing
By bmorrell in forum NutritionReplies: 6Last Post: 11-10-2009, 10:40 PM -
Question on HIIT vs Low Intensity Cardio (Alan Aragon's Article)
By euclid in forum Losing FatReplies: 2Last Post: 06-09-2009, 07:38 AM -
Question about PWO nutrient timing
By OHIOSTEVE in forum Over Age 35Replies: 7Last Post: 05-01-2007, 04:29 PM -
Nutrient Timing Question
By Invers3 in forum NutritionReplies: 3Last Post: 12-11-2006, 07:19 PM
Bookmarks