JohnnyIrish's Diet/Workout Log

[Quagmire911]

Yes I would recommend dropping the other curls and just doing the hammers for 3 sets of 10-12.

Your arms are already getting worked hard from the compounds, these assistances are just to finish off the job really.

As for your lifting numbers, yes, you should include the bar in your numbers. After all you are lifting it too

As for you stomach problem I'd recommend going to see a specialist anyway and maybe upping your intake of veggies. Pretty sure these are alkali and, if not they are still good for you.

Quagmire

 

[JohnnyIrish]

Ok, thanks Quagmire. I'll add the hammers.

I'll also be adding the bar (44lbs) to my numbers from now on. I guess it never occurred to me before.

As for a specialist, I'm definitely not a big fan of them but if I can't figure it out myself (READ: remove my heartburn myself in this next week) then I'll see one.
As for veggies.. the only meal I don't eat them is breakfast. I may start eating broccoli or green beans instead of my usual toast in the morn.

Today:

Fasted cardio*, 3 spd, 4 incline, HR 130 (measured at the end)

*I had 3 baby carrots prior to working out. I don't consider that as anything significant.

I also had a light bulb of incite today. When I'm doing the 45 min of cardio my right leg (my bigger leg) ends up getting sore and my left doesn't. I realized today it was due to me not putting enough weight on my left leg (a conditioned action left over from when I hurt my leg months ago). I adjusted that today, concentrating on using my left leg muscles more as I was walking. Turns out my right leg stopped feeling sore and my left then got better exercise.

Sounds like a nobrainer but sometimes when your so close to something you have trouble seeing whats wrong. In any event I'll keep a mental note to also slightly adjust my normal walk to put more emphasis on my left leg now too. This should over time bring it back into proportions with my right leg.

 

[JohnnyIrish]

Diet:
From today on instead of toast in the morning I'll be having veggies with my eggs.

Today:
Fasted cardio, 3 spd, 4 incline (forgot to measure HR)

 

[Mad Manic]

Don't eat too much fat in the morning.

MM

 

[Quagmire911]

Don't eat too much fat in the morning.

MM

???

 

[Mad Manic]

???

Eggs.

MM

 

[Quagmire911]

No what is wrong with too much fat in the morning...I know that eggs contain fat I amen't thick.

 

[JohnnyIrish]

Yeah seriously... Whats your reasoning?
Unless your referring to my stomach problem (which has been lessening the past 2 days.. so I'm thinking more and more it was the new sweeteners in my casein) then I'm pretty much lost on your logic..

 

[Mad Manic]

Just more prone to fat storage in the morning, if your body is hungry and you ingest a lot of fat it's more likely to be stored as fat. Similar thing with carbs at night. So you have to watch out for fat in the morning too and indeed fat PWO for same reasons. P & C mainly here.

MM

 

[Quagmire911]

Just more prone to fat storage in the morning, if your body is hungry and you ingest a lot of fat it's more likely to be stored as fat. Similar thing with carbs at night. So you have to watch out for fat in the morning too and indeed fat PWO for same reasons. P & C mainly here.

MM

This is an interesting point.

It shouldn't be true on the anabolic diet, but on timed carb diet it might hold true thinking about it.

 

[JohnnyIrish]

Just more prone to fat storage in the morning, if your body is hungry and you ingest a lot of fat it's more likely to be stored as fat. Similar thing with carbs at night. So you have to watch out for fat in the morning too and indeed fat PWO for same reasons. P & C mainly here.

MM

What are your sources? As I understand it fat is stored when it is combined with high GI carbs. If one eats fat with log GI carbs (such as veggies) the blood sugar isn't raised high enough for it to be stored as adipose.

 

[Quagmire911]

I suppose its the same as any other time off day.

Don't combine carbs and fats. Veggies are ok with fats though.

 

[Mad Manic]

This is an interesting point.

It shouldn't be true on the anabolic diet, but on timed carb diet it might hold true thinking about it.

Doesn't make a difference, it's basically a window of susceptibility to fat storage.

MM

 

[Mad Manic]

What are your sources? As I understand it fat is stored when it is combined with high GI carbs. If one eats fat with log GI carbs (such as veggies) the blood sugar isn't raised high enough for it to be stored as adipose.

In the morning when your body is in a depleted state, it is hungry and wants to prioritize fat storage first. So if you eat fat, it will most likely be stored as fat. Protein and carbs ensure that energy fuels the body and kickstarts it (carbs) and prevents catabolism (protein). Your last sentence is true in general but in the morning there is still a window of hunger. Same as PWO. Also worth noting, when you are depleted, the body is more sensitive to insulin spiking because the body over-compensates when it is hungry. This further explains why to avoid fat AM and PWO.

MM

 

[Mad Manic]

I suppose its the same as any other time off day.

Don't combine carbs and fats. Veggies are ok with fats though.

It's ok to have low GI carbs with fats as long as the body is not depleted and not in a state of high insulin or high suceptibility to being insulin spiked. In other words, don't eat sugars then 1 hour later low GI+fats and avoid fats AM and PWO.

MM

 

[Quagmire911]

The body could just as easily store carbs as fat in the morning...Especially the wrong ones.

Fat accumulates in the body tissues when there is an insulin spike, without any insulin around it'll be hard to store it as adipose.

 

[Mad Manic]

The body could just as easily store carbs as fat in the morning...Especially the wrong ones.

Fat accumulates in the body tissues when there is an insulin spike, without any insulin around it'll be hard to store it as adipose.

No because the carbs are used to get the body out of it's depleted state and boost glycogen levels back to normal aka 'kickstart the system'. Fat accumulates in the body when there is an insulin spike; what do you think happens then when you ingest fat along with other stuff first thing AM? Big spike, body is hungry and thus stores fat as adipose. Spike happens way before digestion.

MM

 

[Quagmire911]

I can't even be bothered arguing I'm tired.

We'll each eat our separate ways

 

[Mad Manic]

I can't even be bothered arguing I'm tired.

We'll each eat our separate ways

I win. Yesssssssssssssssss ...

 

[JohnnyIrish]

In the morning when your body is in a depleted state, it is hungry and wants to prioritize fat storage first. So if you eat fat, it will most likely be stored as fat. Protein and carbs ensure that energy fuels the body and kickstarts it (carbs) and prevents catabolism (protein). Your last sentence is true in general but in the morning there is still a window of hunger. Same as PWO. Also worth noting, when you are depleted, the body is more sensitive to insulin spiking because the body over-compensates when it is hungry. This further explains why to avoid fat AM and PWO.
MM

Hmm... it sounds plausible enough. I guess I need to read up on insulin levels and see how that works.

If this was the case.. it would mean no eggs/fats PWO, or for breakfast.. I guess I'd eat what? Some lean protein like chicken or a protein shake for breakfast I guess.

I'm curious. What do you eat for breakfast?


On a separate note. I'll be using quagmire's info that the barbell is 44 lbs (rounding to 45 for simplicity). I also called my gym (as I forgot to ask when I was there) and I have to call back later when the trainers get there. I just want to make sure I'm using the right numbers (as I've read that they differ depending on how long they are and its not like I bring a tape measure with me to the gym lol. So for the time being bar = 45lbs

Today:

Squats (repsxlbs):
10 bar
6 75 (30plates)
1 105 (60plates)
1 135 (90plates)
5 155 (110plates)
5 155 (110plates)

/\ This was very tough (winded like a mofo having to take breaks after each set). My left knee wasn't hurting this week though so thats good.

Lighter squats (repsxlbs):
15 125 (80plates)

/\ I tried the 5 x 5 x 5 and it worked pretty well. Any word on how long is too long to wait in between? I was waiting until my breathing/HR calmed down to a manageable level... might have been up to a minute or 2.

Stiff legged deadlifts (repsxlbs): (PR)
10 bar
10 70 (35plates)
10 70 (35plates)

Horizontal calf machine (repsxlbs):
10 50
6 90
1 130
10 180
10 180

/\ Felt about right.

Hyper extensions (back extensions) (repsxlbs):(PR)
8 20lbs
8 20lbs

/\ My back was feeling stronger then normal today.