❖❖LF Chat v13.0❖❖Unlocking your genetic fat loss potential, now with more waffles❖❖

[EjnarKolinkar]

Yea, that's them. I'm bookmarking. Good reads and reminders.

He did one on yohimbine lately too. Bad WO's are annoying even when we know to blow the odd one off.

[missladyj]

That even hurts me with 135 or over; 225 is comparable to death... and I have meaty traps.

High bar? To be fair, I'm a bish when it comes to lying the bar on my traps. Don't even notice when the bar is across rear delts instead.

...or rest it so far down (preferably tailbone level) that it defies the very physical boundaries of your skeleton like Serpentarius so it doesn't hurt.

Haha!

[missladyj]

Ow. Dammit. Badass indeed. Man. I wish you hadn't called it that. Now I'm gonna think about it. Sh*t. I've never thought about it. lol It's just the thing that makes the bar comfy. OK ok I'm going to... don't care. I'll stick to focusing on the discomfort in my legs. I've even started using straps for deads bc holy hell in hands. My poor dinged up little ego.

In some thread somewhere here EK linked to an article about women's differences in training - was a good read. I didn't know that about women's bodies excellent handling of high volume. That's exciting.

Lmao! The first time I heard it called "pussy pad," I knew I would never use it just to challenge stereotypes. But it's my bestfriend when hip thrusts...

Yes,we are amazing at handling high volume...Lyle McDonald is writing a book just for us, explaining training / nutrition ideals specifically for women, even taking into account our cycles. He's been posting previews and openly discussing it in his ******** group if you want to follow along.

[missladyj]

http://bayesianbodybuilding.com/why-...rain-like-men/
9 Reasons why women should not train like men



It's a neato write up. I still think people have to goof around a bit eventually to see what works best. But it's a very positive article that women should train hard.


this was the other one:

http://bayesianbodybuilding.com/natu...tential-women/
The natural muscular potential of women



Gainz for days.

Yes! Those articles revolutionized the way I look at the female body...very enlightening compared to what we are typically told.

[Partyrocking]

Rippetoe had an article about training for women w/ similar ideas, more specific to strength training though vs. bodybuilding of course.

I've never done well with high reps though. I swear anything over 5 is just cardio

[EjnarKolinkar]

Yes! Those articles revolutionized the way I look at the female body...very enlightening compared to what we are typically told.

I think a lot of women think they can't get gainz, that somehow the fact that they are female prevents it. SMH.

I've never done well with high reps though. I swear anything over 5 is just cardio

That was the part of the article I was a tad wary of. It's hard to tell people what rep range they should train in IMO.

[EjnarKolinkar]

Something I am working on every session. The part at the end about becoming casual. I'm obviously not Brian Carroll, but I think we all know it's the dumb things that snap us and I think most tall people bend in the thoracic by habit because we are use to hunching forward to work on countertops, turn on the dryer, etc. Lately I have to watch dropping my shoulders forward in SLDL, that seemed to come back out of nowhere. *Laziness*

It's like moving your feet loading a bag of dog food in the car instead of twisting. Have to avoid a scenario where I just finished 12 sets of legs then snap back putting a 25 plate on the tree.

[spradish]

I think a lot of women think they can't get gainz, that somehow the fact that they are female prevents it. SMH.




That was the part of the article I was a tad wary of. It's hard to tell people what rep range they should train in IMO.

I loathe 5 reps for some reason. There's absolutely no logical reason for it, I just hate them. Any other number is fine--3, 4, 6, 7, 8, 20. Just not 5.

Saw the dr today and I have Achilles tendinitis. PT on Monday. In the meantime, per the doctor, I can do whatever I want as long as it doesn't hurt. Since I only have pain while walking downhill or in heels, I'm taking that as an okay to lift.

[moore93]

I can do 15 solid over-hand normal pull-ups at 230lbs. DIEL?

[Iceman1800]

http://forum.bodybuilding.com/showth...post1465321961
Little help please

[kureransu]

Hey guys, Lot's of great talking in here. It may be time for me to come back and be more social, get my education back on! I went to the olympia expo in vegas, this year, but i only have one pic with Johnnie O. Jackson that my friend had us take. I think i'm sitting between 215 and 220, would like to be about 205-200. Too much peanut butter. Love of my life it is.

My arms are big enough as is at 18" flexed, I'd look stupid at 19 period.

I read the lady article a while ago and i thought it was pretty eye opening.

[moore93]

My arms are big enough as is at 18" flexed, I'd look stupid at 19 period.

I wish I had that problem. At 6' that's where it starts to look good, lol.

[Ammex]

Seen the women's training article, mostly what I've been telling the wife since she started training. She started listening to me about 8 months ago and is getting kinda jacked. Delt separations visible, veins across the chest when lifting, etc and she's not low BF. She's even building a butt, which she had thought was impossible for her (I was kinda starting to believe it too).

Edit: forgot to add she's probably going to be forced to go figure next year. Bikini here was like figure most places, people complained, and then they went to normal standards. The girls got crushed nationally so they're probably going back to the bikini=figure thing this year..... it will be a roll of the dice on what category to enter.

[EjnarKolinkar]

http://ajcn.nutrition.org/content/74/5/579.long
Long-term weight-loss maintenance: a meta-analysis of US studies

Older meta from 2001, compares structured weight loss programs from 1970 to 1999 using very-low-energy diets (VLED) and hypoenergetic balanced diet(HBDs)

After VLEDs or after weight losses of ≥20 kg, individuals maintained a significantly greater weight loss at 5 y than after HBDs or weight losses of ≤10 kg. Our analysis suggest that individuals are more likely to sustain long-term weight losses of ≥5% of initial body weight if they participate in VLEDs or lose ≥20 kg initially. This is not consistent with the common recommendation that individuals lose weight slowly and set initial weight-loss goals of ≈5% of their body weight (3,6).

These observations do not consider the possibility that individuals who participated in these weight-loss programs may have gained weight over the next 5 y if they had not participated. Previously, we (10) cited literature to suggest that untreated women are likely to gain 1 kg (50) to 3 kg (51) to 6 kg (52) over a 5-y period.

As we know population data suggests weight creep over time, I think I've seen .7kg a year elsewhere, I think analysis of people who lose very little weight will tilt to show weight regain. I think it will skew data that people can't keep weight off after diets. JMO.

The real take home to me is that weight loss is more likely to be sustained by people who lose a significant amount of the weight they have to lose. It gives them a much larger buffer to have a (relapse), as some studies term it, and still feel good about themselves, recover, and take the weight back down. Likewise given that general population data shows that we tend to accumulate weight over time, general population will need to diet again to keep fat off, or adopt resistance training and maybe the kg's can come in more gainz?

Six studies reported that groups who exercised more had significantly greater weight-loss maintenance than did those who exercised less.

And of course yet another plus for exercise as a part of long term weight maintenance.

[NitrogenWidget]

I've been eating more carbs than ever. It's damn weird to be honest. I keep waiting for all my gainz to fall off. Cutting protein scared the bro in me and fat is in the danger zone, although I'm trying to keep it over 20% of cals right now. IDK I'm at a point I have to find a way to get my diet to work long term and balance out the problems.

Last few days have been carb overload.
My water weight....
But, my side boobs are almost gone and wore jeans last night I couldn't wear last week.
even though the scale hasn't moved in two weeks.

[kureransu]

Last few days have been carb overload.
My water weight....
But, my side boobs are almost gone and wore jeans last night I couldn't wear last week.
even though the scale hasn't moved in two weeks.

my side boob is gyno/loose skin. FOrever with me.... so bitter i may get it removed. i hate that i put in so much work to be plagued with it. I don't even care about the base of my stomach, i just want a proper chest shape.

[Znik]

The real take home to me is that weight loss is more likely to be sustained by people who lose a significant amount of the weight they have to lose. It gives them a much larger buffer to have a (relapse), as some studies term it, and still feel good about themselves, recover, and take the weight back down. Likewise given that general population data shows that we tend to accumulate weight over time, general population will need to diet again to keep fat off, or adopt resistance training and maybe the kg's can come in more gainz?

Plenty of studies that show similar or superior results with rapid loss vs slow and steady loss, muscle loss ain't a issue either unless you are low body fat. Which is why I've mostly stopped recommending the slow and steady way if they can handle bigger deficits/rapid losses. Do the rate you can handle, the faster the better imo.

[EjnarKolinkar]

But, my side boobs are almost gone and wore jeans last night I couldn't wear last week.
even though the scale hasn't moved in two weeks.

Mine too. Actually myron when I'm doing DB presses. Still have the bra overhang meat on the side of my tank top though.

I put in my 10 hours of painting the othe day in chronometer, said I coudl eat an extra 2500 cals of something I did have some extra rasin bran but I didn't take the bait on that 2500

I don't even care about the base of my stomach, i just want a proper chest shape.

These little issues can be problematic. For me it's definitely the loose skin on the thigh, the ghosts of the fatceps skin, and the donut on the gut of skin when doing push ups or planks. I don't notice it much standing up. I have nothing worth complaining about for loose skin issues for as heavy as I was though. But Ill lean on a counter to rest in the kitchen coming in from the yard and there it will be staring at me.

Somebody posted this in my old journal re scars.

Plenty of studies that show similar or superior results with rapid loss vs slow and steady loss, muscle loss ain't a issue either unless you are low body fat. Which is why I've mostly stopped recommending the slow and steady way if they can handle bigger deficits/rapid losses. Do the rate you can handle, the faster the better imo.

I wonder how much of the gloom and doom of "fat people regain weight" is skewed by the fat loser not losing much to begin with, and gaining back at a nominal rate typical for the population? That one really interests me, I think there is way too much negativity swirling about dieting in general.

Not that I am necessarily the poster boy for sensible dieting, body image, moderation or dieting in general. But you know I had problems a long time before I ever got back into bodybuilding, or did the last mega cut. I think diets get blamed for a lot when in reality many times the user had some problems that got him or her to the place of obesity to begin with.

[Znik]

I wonder how much of the gloom and doom of "fat people regain weight" is skewed by the fat loser not losing much to begin with, and gaining back at a nominal rate typical for the population? That one really interests me, I think there is way too much negativity swirling about dieting in general.

Not that I am necessarily the poster boy for sensible dieting, body image, moderation or dieting in general. But you know I had problems a long time before I ever got back into bodybuilding, or did the last mega cut. I think diets get blamed for a lot when in reality many times the user had some problems that got him or her to the place of obesity to begin with.

Imo it's a small part of not losing much and a big part is lack of lifting and/or general exercise after or during weight loss, a lot of people quit or lower their exercise amount by alot when they lose the weight.
One common factor when it comes to a successful weight loss and maintenance is general exercise, pretty much every study show a vast superior success rate when it's present after weight loss.

Activity/exercise/resistance training is such an important factor when it comes to appetite and weight management, laziness promotes obesity/weight gain/overeating.

You see it in hunger/gatherer societies as well, tons of activity on hunts and they lose weight. After a hunt they become super lazy at home to fatten up/gain weight for another hunt. Since moderate/high intensity activity or exercise doesn't promote a refeed response it makes weight maintenance so much easier.


The gloom and doom of weight loss and regain is vastly blown out of proportions, a lot of people successfully lose weight and maintain it for 5-10+ years, iirc it's like 50-65% success rate when you look at proper studies from weight loss registers, big studies etc. It's just all the silly fat acceptance groups and uneducated "professionals" that keeps spewing out the crap about 95-99% of dieters fail flawed and biased study.

But people hate activity these days and love their deep fried mars bars, so it's easier to say it's impossible to lose and maintain weight so they feel better about themselves for sitting on their arse chugging down 2000kcal milkshakes and deep fried candy.

[EjnarKolinkar]

The gloom and doom of weight loss and regain is vastly blown out of proportions, a lot of people successfully lose weight and maintain it for 5-10+ years, iirc it's like 50-65% success rate when you look at proper studies from weight loss registers, big studies etc. It's just all the silly fat acceptance groups and uneducated "professionals" that keeps spewing out the crap about 95-99% of dieters fail flawed and biased study.

It's been annoying me lately. Particularly all the nonsensical flogging of metabolic damage. And the endless trolling that dieters get fatter as a result of dieting.

https://www.sciencedaily.com/release...0814213252.htm
Yo-yo dieting does not thwart weight loss efforts or alter metabolism long term, study finds

Although severe weight cyclers were, on average, nearly 20 pounds heavier than non-cyclers at the start of the study, at the end of the study the researchers found no significant differences between those who yo-yo dieted and those who didn't with regard to the ability to successfully participate in diet and/or exercise programs.

I think it's possible that to get a handle on it people may nee to look at the overall person as opposed to just the diet to begin to unlock the reason that weight cyclers cycle. Not that dieting does not have know pitfalls which the general public is not really prepared for.


And the damn metabolic damage. You know much of the information Dr. N and others presented on that was very thoughtful, and most explained much of it thoroughly, and the white board was just one example of how someone could get into trouble with eating too much post diet. But instead of focusing on the know pitfalls so many people grabbed onto the "oh damn I'm so damaged" concept. It's not easy to end a diet, but there are so many know ways to cope.

[spradish]

But people hate activity these days and love their deep fried mars bars, so it's easier to say it's impossible to lose and maintain weight so they feel better about themselves for sitting on their arse chugging down 2000kcal milkshakes and deep fried candy.

Reminds me I saw deep fried Twinkies in the freezer section while at the store last night. I should not have been so surprised by them but I was and did an actual double-take.

[krete77]

anyone else embarrassed for our country (if you're from the US) for the candidates we have representing us?

makes me angry almost

[gomil]

anyone else embarrassed for our country (if you're from the US) for the candidates we have representing us?

[Znik]

anyone else embarrassed for our country (if you're from the US) for the candidates we have representing us?

makes me angry almost

I am embarrassed on your behalf if that counts.

[missladyj]

Took a pic of my back finally....should have taken it more soon to catch right side growing more than the left

#znikfilter

[Znik]

#znikfilter

What's a znikfilter ?

Back is bigger than Serps.

[missladyj]

What's a znikfilter ?

Back is bigger than Serps.

Just any black and white photo is #znikfilter lol

If my back's bigger than Serp's, it's because he's been on dat Machinist diet and training time.

Any idea of a solid unilateral exercise I can do to get left upper back up to par? Was thinking one arm lat pulldowns but wondering if I need a horizontal pull too....

[Znik]

Any idea of a solid unilateral exercise I can do to get left upper back up to par? Was thinking one arm lat pulldowns but wondering if I need a horizontal pull too....

1 arm rows is pretty much my only unilateral back exercise.

[missladyj]

1 arm rows is pretty much my only unilateral back exercise.

Well you're symmetrical AF so I'm gonna go with that. Where are you at bf% wise and are you bulking for the winter? Requesting pics, even if fat pls

[Znik]

Well you're symmetrical AF so I'm gonna go with that. Where are you at bf% wise and are you bulking for the winter? Requesting pics, even if fat pls

Dunno, probably around 10-12%, haven't really looked Don't have any recent pics as I've been pretty slack with lifting and busy with life, ill see if I can take some.

My trapz ain't symmetrical at all, but that's probably because of inserts.



Not sure if I've mentioned this before but I swear I got some kind of scoliosis or some kind of crap, noticed on a lot of my pics I got a curvature in my lower-mid back. Wonder if I should get it checked out sometime.