Guest guest Posted January 22, 2002 Report Share Posted January 22, 2002 Morning Michael, Great Message ! You have summed up about 100 years of research, trial and error, and sweat and blood in barely more than a screen full of text ! That is what makes this a great list...... People willing to tell about their success and failures. Of course many people can disagree with your ideas from a purely technical and scientific standpoint, but that means nothing. Success is success. - cut out all supplements except things like vitamins/minerals >- cut out all junkfood/grains/dairy/starches >- ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from >flax, meat) This is virtually the same percent that was taught back in the 20's, 30's and 40's. I have an old figure in mind that is slightly different. 40%, 40%, and 20%. With 20% being the carbs. Likely most people can't control these percents that closely anyway. I am trying to eat only fat and protein, and without even trying, I surely get 20 to 25 % carbs from fruit, a few vegetables, and the occasional cookie or protein bar that I eat. Often I eat only meat and pecans for breakfast. Plus..... too much peanut butter and Coconut oil. >- IMPORTANT: split my workout into 7 days, each day an hour on a >different muscle group You have reached a degree of dedication that few of us can reach. Most of us only dream about such dedication. I have one question for you. Greg ( I think ) wrote something that has stuck in my mind for a few days. He stated that if you can do more than 10 reps, the weight is too light. I think this has to be qualified with the goals one wants to accomplish, age, endurance, and the time that one has to devote to the training. For some people, the goal is simply to maintain a degree of muscle tone, for others, ( like me, age 63 ) I want to maintain the muscle and strength that I have for a few more years. Others want to loose weight, others want to gain muscle, and others simple want to feel good and sleep better. When I want to build strength, I train differently. Presently, after I do a set of squats, I do a set of calf extensions. The reps for the calf extensions range from 25, to 35 to 40, and sometimes 50 reps In addition I modified the way I walk to tension the calf muscle with each step and pivot the weight onto the ball of the foot. Call that ..... torture the calf muscles. The reason being, I want this calf muscle to be toned, strong, and have a lot of endurance for walking and stalking. When stalking in the woods all day, this muscle gets an unbelievable workout. Previous torture seems to make it stand these all day treks. For most of my exercises, I do two or three sets, with increasing weight and declining repetitions. You did not mention the use of one very heavy workout at times. When I do this, I use a light weight and do 15 to 25 reps, then use a heavier weight for 10 or 12 reps, then continue to decrease the reps and add weight until I wind up at 3, 2, and one repetition, still increasing weight. Then..... finish off that exercise with a light weight for 25 reps. The total sets often total 6 or 8. That method may seem extreme, Heaven only knows where I picked up some of these ideas. I used to train with some people from CA that had trained with some of the great muscle men of the past. They would pass on ideas to me that had picked up over the years. Any suggestions welcome. Wayne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 22, 2002 Report Share Posted January 22, 2002 Hi Michael, Thanks for your input. medwards706 <medwards706 wrote: What have I eaten for the last 4 months? Each meal: 4-8oz beef or chicken, 8-16oz fruit 5-6 meals a day. What I'm doing now is trying to convert my fruit intake to vegetable intake. This means 4-16oz meat, then 4-16oz vegetables 5-6 meals a day. *****Good luck on this. I went from being a vegetarian to just meats and vegetables. I have been doing this new program now for nearly a year with brillant results. What I suggest you do is to take from body builders about the quantity of meat they eat and then eat whatever else you are already eating because you seem to already have your carbohydrates figured out. Also I think ALL protein powders, diet pills, creatine, glutamine, and other supplements are unhealthy and can not compare even slightly to getting nutrients from wholefoods. *****I take L-glutamine. It helped me with the carb cravings when I went from being a vegetarian. Also, exercise causes microscopic injuries to the muscle and, for as long as two weeks after a workout, lowers the body's L-glutamine stores. Taking supplemnts of L-glutamine feeds the need for and replenishes the supply of L-glutamine. The extra nitrogen allows the body to build more lean tissue. The amino acid also promotes the release of growth hormone, which can spur muscle grouth. I lost weight/gained muscle AFTER I: - cut out all supplements except things like vitamins/minerals - cut out all junkfood/grains/dairy/starches - ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from flax, meat) *****I have cut out all junkfood/grains/dairy/starches, but eat more of a 40%protein/20%carbs/40%fat - IMPORTANT: split my workout into 7 days, each day an hour on a different muscle group I'm going for a half hour or so of doing upper body one day, lower body the next. But your recommendation can be a goal to work for. - VERY IMPORTANT: stopped using machines except for things that could not be replicated with free weights (certain leg machines) and switched to free weights for everything. I have a very strong opinion that free weights are much safer than machines due to abnormal motions/isolations of muscles OK, I'll go more for the free weights. I'll keep with the leg press and hamstring curl though. Any book you would recommend to show proper form? Pam Send FREE video emails in Mail. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 22, 2002 Report Share Posted January 22, 2002 Hi Lori, Speaking of EAS products, did you know that the Myoplex protein shake that Bill recommends taking three times a day has aspartame [a neuron-toxic] in it? I'm glad you got such success with his nutrition. The protein/low fat/starch regime that he recommends just doesn't work for me. I agree with you about the L-glutamine! It helped me go from a protein/fat/carb ratio of 10%/10%/80% [vegetarian] to a 40%/40%/20% [paleolithic]. Pam Lori <llclj wrote: (At one time he was asked to pitch some of the EAS products so some of the " recommendations " about specific products could be ignored. I do agree with you that supplements are not necessary and free weights are far superior to machines. Having said that, I take glutamine. I also eat a lot of cottage cheese, which is high in glutamine. With the amount of training I'm doing now, I need all the recovery help I can get. I suppose I am coming at this from the point of view of a marathoner (currently training for Boston this year, so not able to do BFL right now!) but 6 fist sized portions of carbs is NOT high carb. Your body runs on carbs. I'm not talking about bagels, but oatmeal, brown rice, kashi, lentils. Also, I took the original post to be from someone just starting weight training. I don't think one hour a day on one bodypart is a good way for a beginner to go. (course if you come back and say that was what you did, well there are exceptions to every rule!) When you start weight training, it isn't just the muscles that need to adapt, it is your joints, ligaments and central nervous system. You NEED the rest between training sessions. Training arms for one hour would, I believe, discourage a beginner. A site you may want to review is called " why BFL works " . http://www.hussman.org/fitness/ The author set out to review whether the program was another diet fad and ended up a believer. In other writings he speaks of generic products.) The building blocks of the BFL program (HIIT cardio, the rep schemes) aren't new. they have been part of the bodybuilding world for years. Bill Phillips just packaged them up in a way the man on the street could follow. In case you haven't guessed, I highly recommend the program. Lori At 05:26 AM 01/22/2002 +0000, you wrote: >If you read the introduction to BFL you will see that he is targeting >people who haven't been able to figure things out for themselves. >This means telling them to eat a potato because it's common enough >and easy enough to prepare that people will be able to do it. > >I lost 70lbs and gained a LOT of muscle over the last 6 months. > >What have I eaten for the last 4 months? > >Each meal: 4-8oz beef or chicken, 8-16oz fruit > >5-6 meals a day. What I'm doing now is trying to convert my fruit >intake to vegetable intake. This means 4-16oz meat, then 4-16oz >vegetables 5-6 meals a day. At least have the meals will be followed >with eating a whole lime or lemon or sometimes a grapefruit (in the >morning). > >What I suggest you do is to take from body builders about the >quantity of meat they eat and then eat whatever else you are already >eating because you seem to already have your carbohydrates figured >out. > >Also I think ALL protein powders, diet pills, creatine, glutamine, >and other supplements are unhealthy and can not compare even slightly >to getting nutrients from wholefoods. I lost weight/gained muscle >AFTER I: > >- cut out all supplements except things like vitamins/minerals >- cut out all junkfood/grains/dairy/starches >- ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from >flax, meat) >- IMPORTANT: split my workout into 7 days, each day an hour on a >different muscle group >- VERY IMPORTANT: stopped using machines except for things that could >not be replicated with free weights (certain leg machines) and >switched to free weights for everything. I have a very strong opinion >that free weights are much safer than machines due to abnormal >motions/isolations of muscles > >Feel free to email me, >Michael > >Gettingwell, Pamela Southall <southallp> wrote: > > > > Hi All! > > I was wondering if anybody had any knowledge on weight training. I >am considering starting a weight training program but need some >info. I bought the book, Body For Life, by Bill Phillips. I'm not >impressed with the nutrition he recommends for body building. He >recommends 6 low-fat meals a day, each consisting of a fist-full >portion of carbs (the potato being his favorite). I have heard this >same recommendation from many other body builders. Does anybody have >experience and/or knowledge with weight training WITHOUT the high >carbs? I do not eat grains or high-starch veggies and don't want to >start. BUT, I want to maximize my weight trainig effort. Any >suggestions? Some background: I take the usual suspects as far as >nutritional supplements goes. I teach yoga, I'm in excellent >health with no body problems and run at least 2 miles a day. > > TIA, > > Pam > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 22, 2002 Report Share Posted January 22, 2002 Pam, yes! and that is one reason I didn't even try it. I much prefer getting the nutrition from food. Actually I don't think any of the Myoplex stuff is any good. The bars are sugar bombs. 5-6 years ago I went cold turkey off aspartame. I used to drink a lot of diet coke, Tab before that. Now I preach to anyone who will listen about aspartame. (and some who don't!) Lori At 02:23 PM 01/22/2002 -0800, you wrote: >Hi Lori, > >Speaking of EAS products, did you know that the Myoplex protein shake that >Bill recommends taking three times a day has aspartame [a neuron-toxic] in >it? I'm glad you got such success with his nutrition. The protein/low >fat/starch regime that he recommends just doesn't work for me. >I agree with you about the L-glutamine! It helped me go from a >protein/fat/carb ratio of 10%/10%/80% [vegetarian] to a 40%/40%/20% >[paleolithic]. > >Pam > Lori <llclj wrote: > >(At one time he was >asked to pitch some of the EAS products so some of the " recommendations " >about specific products could be ignored. > > >I do agree with you that supplements are not necessary and free weights are >far superior to machines. Having said that, I take glutamine. I also eat >a lot of cottage cheese, which is high in glutamine. With the amount of >training I'm doing now, I need all the recovery help I can get. > >I suppose I am coming at this from the point of view of a marathoner >(currently training for Boston this year, so not able to do BFL right now!) >but 6 fist sized portions of carbs is NOT high carb. Your body runs on >carbs. I'm not talking about bagels, but oatmeal, brown rice, kashi, >lentils. > >Also, I took the original post to be from someone just starting weight >training. I don't think one hour a day on one bodypart is a good way for a >beginner to go. (course if you come back and say that was what you did, >well there are exceptions to every rule!) When you start weight training, >it isn't just the muscles that need to adapt, it is your joints, ligaments >and central nervous system. You NEED the rest between training >sessions. Training arms for one hour would, I believe, discourage a beginner. > >A site you may want to review is called " why BFL works " . ><http://www.hussman.org/fitness/>http://www.hussman.org/fitness/ The >author set out to review whether the >program was another diet fad and ended up a believer. In other writings >he speaks of >generic products.) > >The building blocks of the BFL program (HIIT cardio, the rep schemes) >aren't new. they have been part of the bodybuilding world for years. Bill >Phillips just packaged them up in a way the man on the street could follow. > >In case you haven't guessed, I highly recommend the program. > >Lori > > > >At 05:26 AM 01/22/2002 +0000, you wrote: > >If you read the introduction to BFL you will see that he is targeting > >people who haven't been able to figure things out for themselves. > >This means telling them to eat a potato because it's common enough > >and easy enough to prepare that people will be able to do it. > > > >I lost 70lbs and gained a LOT of muscle over the last 6 months. > > > >What have I eaten for the last 4 months? > > > >Each meal: 4-8oz beef or chicken, 8-16oz fruit > > > >5-6 meals a day. What I'm doing now is trying to convert my fruit > >intake to vegetable intake. This means 4-16oz meat, then 4-16oz > >vegetables 5-6 meals a day. At least have the meals will be followed > >with eating a whole lime or lemon or sometimes a grapefruit (in the > >morning). > > > >What I suggest you do is to take from body builders about the > >quantity of meat they eat and then eat whatever else you are already > >eating because you seem to already have your carbohydrates figured > >out. > > > >Also I think ALL protein powders, diet pills, creatine, glutamine, > >and other supplements are unhealthy and can not compare even slightly > >to getting nutrients from wholefoods. I lost weight/gained muscle > >AFTER I: > > > >- cut out all supplements except things like vitamins/minerals > >- cut out all junkfood/grains/dairy/starches > >- ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from > >flax, meat) > >- IMPORTANT: split my workout into 7 days, each day an hour on a > >different muscle group > >- VERY IMPORTANT: stopped using machines except for things that could > >not be replicated with free weights (certain leg machines) and > >switched to free weights for everything. I have a very strong opinion > >that free weights are much safer than machines due to abnormal > >motions/isolations of muscles > > > >Feel free to email me, > >Michael > > > >Gettingwell, Pamela Southall <southallp> wrote: > > > > > > Hi All! > > > I was wondering if anybody had any knowledge on weight training. I > >am considering starting a weight training program but need some > >info. I bought the book, Body For Life, by Bill Phillips. I'm not > >impressed with the nutrition he recommends for body building. He > >recommends 6 low-fat meals a day, each consisting of a fist-full > >portion of carbs (the potato being his favorite). I have heard this > >same recommendation from many other body builders. Does anybody have > >experience and/or knowledge with weight training WITHOUT the high > >carbs? I do not eat grains or high-starch veggies and don't want to > >start. BUT, I want to maximize my weight trainig effort. Any > >suggestions? Some background: I take the usual suspects as far as > >nutritional supplements goes. I teach yoga, I'm in excellent > >health with no body problems and run at least 2 miles a day. > > > TIA, > > > Pam > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 22, 2002 Report Share Posted January 22, 2002 Hi Wayne, The interval weight training you descriped using increasing weights to decreasing reps is what I use. I'm liking it so far. How many days a week to you weight train and do you alternate, lower body/upper body? I weight lift three times a week (I work the upper body one day and then the lower body two days later). Pam Wayne Fugitt <wayne wrote: Morning Michael, Great Message ! You have summed up about 100 years of research, trial and error, and sweat and blood in barely more than a screen full of text ! That is what makes this a great list...... People willing to tell about their success and failures. Of course many people can disagree with your ideas from a purely technical and scientific standpoint, but that means nothing. Success is success. - cut out all supplements except things like vitamins/minerals >- cut out all junkfood/grains/dairy/starches >- ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from >flax, meat) This is virtually the same percent that was taught back in the 20's, 30's and 40's. I have an old figure in mind that is slightly different. 40%, 40%, and 20%. With 20% being the carbs. Likely most people can't control these percents that closely anyway. I am trying to eat only fat and protein, and without even trying, I surely get 20 to 25 % carbs from fruit, a few vegetables, and the occasional cookie or protein bar that I eat. Often I eat only meat and pecans for breakfast. Plus..... too much peanut butter and Coconut oil. >- IMPORTANT: split my workout into 7 days, each day an hour on a >different muscle group You have reached a degree of dedication that few of us can reach. Most of us only dream about such dedication. I have one question for you. Greg ( I think ) wrote something that has stuck in my mind for a few days. He stated that if you can do more than 10 reps, the weight is too light. I think this has to be qualified with the goals one wants to accomplish, age, endurance, and the time that one has to devote to the training. For some people, the goal is simply to maintain a degree of muscle tone, for others, ( like me, age 63 ) I want to maintain the muscle and strength that I have for a few more years. Others want to loose weight, others want to gain muscle, and others simple want to feel good and sleep better. When I want to build strength, I train differently. Presently, after I do a set of squats, I do a set of calf extensions. The reps for the calf extensions range from 25, to 35 to 40, and sometimes 50 reps In addition I modified the way I walk to tension the calf muscle with each step and pivot the weight onto the ball of the foot. Call that ..... torture the calf muscles. The reason being, I want this calf muscle to be toned, strong, and have a lot of endurance for walking and stalking. When stalking in the woods all day, this muscle gets an unbelievable workout. Previous torture seems to make it stand these all day treks. For most of my exercises, I do two or three sets, with increasing weight and declining repetitions. You did not mention the use of one very heavy workout at times. When I do this, I use a light weight and do 15 to 25 reps, then use a heavier weight for 10 or 12 reps, then continue to decrease the reps and add weight until I wind up at 3, 2, and one repetition, still increasing weight. Then..... finish off that exercise with a light weight for 25 reps. The total sets often total 6 or 8. That method may seem extreme, Heaven only knows where I picked up some of these ideas. I used to train with some people from CA that had trained with some of the great muscle men of the past. They would pass on ideas to me that had picked up over the years. Any suggestions welcome. Wayne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Gettingwell, Pamela Southall <southallp> wrote: > > Hi Michael, > Thanks for your input. > > medwards706 <medwards706> wrote: > What have I eaten for the last 4 months? > > Each meal: 4-8oz beef or chicken, 8-16oz fruit > > 5-6 meals a day. What I'm doing now is trying to convert my fruit > intake to vegetable intake. This means 4-16oz meat, then 4-16oz > vegetables 5-6 meals a day. > > > > *****Good luck on this. I went from being a vegetarian to just meats and vegetables. I have been doing this new program now for nearly a year with brillant results. Good deal. I'm already losing weight on it. I did it for 3 weeks in october (3lbs of steak a day + salads) and lost 15lbs. > What I suggest you do is to take from body builders about the > quantity of meat they eat and then eat whatever else you are already > eating because you seem to already have your carbohydrates figured > out. > > Also I think ALL protein powders, diet pills, creatine, glutamine, > and other supplements are unhealthy and can not compare even slightly > to getting nutrients from wholefoods. > > > > *****I take L-glutamine. It helped me with the carb cravings when I went from being a vegetarian. Also, exercise causes microscopic injuries to the muscle and, for as long as two weeks after a workout, lowers the body's L-glutamine stores. Taking supplemnts of L- glutamine feeds the need for and replenishes the supply of L- glutamine. The extra nitrogen allows the body to build more lean tissue. The amino acid also promotes the release of growth hormone, which can spur muscle grouth. > I know what L-Glutamine is/does. I just think that the best source of amino acids is wholefood. After a hard workout you should eat some meat. Meat contains tons L-Glutamine, Creatine, and other things. BTW I'm not sure what you are saying about nitrogen. Eat protein causes your nitrogen levels to go up. Actually, what is important is cycling your protein. For example, 3 weeks eat 100g protein a day, then 3 weeks eat 200g, then 3 weeks eat 300g, then drop down to 100g again and repeat. Researchers found that there is a huge increase in nitrogen when there is a SUDDEN LARGE increase in protein. This is why some body builders think that eating 500g of protein is good. It's because that they initially increased from normal amounts to 200g and when that worked they kepts adding lots more. Anyway, if you are going to take glutamine then don't take l- glutamine take glutamine peptides which are much more absorbable by the body. If you're looking for a place to get them, try proteinfactory.com which among other things lets you create your own protein/supplement mixes. > > I lost weight/gained muscle AFTER I: > > - cut out all supplements except things like vitamins/minerals > - cut out all junkfood/grains/dairy/starches > - ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from > flax, meat) > > > > *****I have cut out all junkfood/grains/dairy/starches, but eat more of a 40%protein/20%carbs/40%fat Yep, that's what you get when you get lots of vegetables. > > > - IMPORTANT: split my workout into 7 days, each day an hour on a > different muscle group > > I'm going for a half hour or so of doing upper body one day, lower body the next. But your recommendation can be a goal to work for. > - VERY IMPORTANT: stopped using machines except for things that could > not be replicated with free weights (certain leg machines) and > switched to free weights for everything. I have a very strong opinion > that free weights are much safer than machines due to abnormal > motions/isolations of muscles > > > > OK, I'll go more for the free weights. I'll keep with the leg press and hamstring curl though. Any book you would recommend to show proper form? Yes. Get _Arnold Schwarzenegger's Encyclopedia of Bodybuilding_. Make sure it's the new edition from a few years ago, and not the old one from the 80's. I put off getting this book because I thought it'd be junk but it surprised me tremendously --- it really IS the encyclopedia of bodybuilding. This one book is all anyone ever needs, especially for learning about different exercises/form. I suggest reading the whole book straight through. --Michael Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Someone at the gym who looks a lot better then me told me " just get a workout. " Go for intensity. Do it until you can't do anymore. Then stop. Don't worry about reps. Just play around with them. Some days do lots of reps, other days low. There's no magic bullet, especially for something like reps. I don't try to max out anymore because everytime I did I screwed up my joints. I hopefully have a *lot* of years left to live and if 1 in 1000 times you will screw something up then I will get there in the next few years and then be screwed up the rest of my life like half the people in my gym who don't even look good. So, while I'm very intense about exercise (also play raquetball 1 - 1 1/2 hours 5 days a week) I take injuries very seriously and am not gungho about being able to lift lots of weight. One thing I do on some exercises is keep increasing the weight and doing 12 reps until I can't do 12 and then I stop. Hope that gives some perspective. --Michael Gettingwell, Wayne Fugitt <wayne@f...> wrote: > He stated that if you can do more than 10 reps, the weight is too light. > > I think this has to be qualified with the goals one wants to accomplish, > age, endurance, and the time that one has to devote to the training. > > For some people, the goal is simply to maintain a degree of muscle tone, > for others, ( like me, age 63 ) I want to maintain the muscle and strength > that I have for a few more years. Others want to loose weight, others want > to gain muscle, and others simple want to feel good and sleep better. > > When I want to build strength, I train differently. Presently, after I do > a set of squats, I do a set of calf extensions. > The reps for the calf extensions range from 25, to 35 to 40, and sometimes > 50 reps > > You did not mention the use of one very heavy workout at times. When I do > this, I use a light weight and do 15 to 25 reps, then use a heavier weight > for 10 or 12 reps, then continue to decrease the reps and add weight until > I wind up at 3, 2, and one repetition, still increasing weight. Then..... > finish off that exercise with a light weight for 25 reps. > The total sets often total 6 or 8. > > That method may seem extreme, Heaven only knows where I picked up some of > these ideas. I used to train with some people from CA that had trained > with some of the great muscle men of the past. They would pass on ideas to > me that had picked up over the years. > > Any suggestions welcome. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Gettingwell, Lori <llclj@m...> wrote: > Michael, Pam, some random thoughts, > > I gained a lot (of information and motivation) from the BFL program and I > am not a " beginner " . I've competed in triathlons and marathons for a > number of years and have been weight training and running competitively > since high school. Right, he brings together a lot of information into one place which is why I recommend it sometimes. > I do agree with you that supplements are not necessary and free weights are > far superior to machines. Having said that, I take glutamine. I also eat > a lot of cottage cheese, which is high in glutamine. With the amount of > training I'm doing now, I need all the recovery help I can get. See my reply to someone else about glutamine. > I suppose I am coming at this from the point of view of a marathoner > (currently training for Boston this year, so not able to do BFL right now!) > but 6 fist sized portions of carbs is NOT high carb. Your body runs on > carbs. I'm not talking about bagels, but oatmeal, brown rice, kashi, lentils. That's one area where BFL fits in as a mainstream book. More conservative people and people following paleolithic/evolutionary diets don't eat grains, beans, legums, dairy. Many of these people have personal BAD experiences with these things and GOOD experiences with eliminating them. Additionally, calorie for calorie grains don't have as many nutrients as other sources of carbohydrates so I view them sort of like empty calories. Just to give some perspective. > Also, I took the original post to be from someone just starting weight > training. I don't think one hour a day on one bodypart is a good way for a > beginner to go. (course if you come back and say that was what you did, > well there are exceptions to every rule!) When you start weight training, > it isn't just the muscles that need to adapt, it is your joints, ligaments > and central nervous system. You NEED the rest between training > sessions. Training arms for one hour would, I believe, discourage a beginner. No, you need to train biceps and forearms for 1 hour. Then the next day triceps for 1 hour. Not both in one day :-) Seriously though, beginners should just do less weight which they will be doing anyway. A 7-day split allows each muscle 7 days to recover which for a beginner is very important (just like for everyone else). Also you don't have to do it for an hour. 20-40 minutes is JUST FINE. Just as long as you get a good workout. > > A site you may want to review is called " why BFL works " . > http://www.hussman.org/fitness/ The author set out to review whether the > program was another diet fad and ended up a believer. (At one time he was > asked to pitch some of the EAS products so some of the " recommendations " > about specific products could be ignored. In other writings he speaks of > generic products.) I've read that whole site several times. It's very informative esp as it reveals that the BFL isn't an exact program and that many of the champions did a lot more cardio than in suggested. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Gettingwell, Pamela Southall <southallp> wrote: > > Hi Lori, > > Speaking of EAS products, did you know that the Myoplex protein shake that Bill recommends taking three times a day has aspartame [a neuron-toxic] in it? I'm glad you got such success with his nutrition. The protein/low fat/starch regime that he recommends just doesn't work for me. > I agree with you about the L-glutamine! It helped me go from a protein/fat/carb ratio of 10%/10%/80% [vegetarian] to a 40%/40%/20% [paleolithic That's another reason I think protein powders are bad. They almost all have either artificial surgars or real surgars that are junk. You can get totally unflavored protein powder from proteinfactory.com but I think that meat is much better. --Michael Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Hi Michael, I agree. I want to order the Cross-Flow Microfiltrating Whey Protein Isolate from Proteinfactory. What do you think???? I don't drink protein drinks now, but, I heard this was an excellent one and since I have started weight training, I was thinking it would be nice to have a fast, convenient way of getting some protein in my body. I want to have it sweetened with stevia. Oh, I agree about the glutmine peptides. I want them added to the *mix*. But, I can't find in their site where to do the customizing. Oh, Yes, meat is much better. Pam medwards706 <medwards706 wrote: That's another reason I think protein powders are bad. They almost all have either artificial surgars or real surgars that are junk. You can get totally unflavored protein powder from proteinfactory.com but I think that meat is much better. --Michael Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Go to the homepage and click customize on the toolbar. Cross flow is just normal whey protein. I think it's fine. You do need to have lots of carbs with it otherwise you shouldn't be eating it as it will be used for energy and not muscle building. --Michael Gettingwell, Pamela Southall <southallp> wrote: > > Hi Michael, > > I agree. I want to order the Cross-Flow Microfiltrating Whey Protein Isolate from Proteinfactory. What do you think???? I don't drink protein drinks now, but, I heard this was an excellent one and since I have started weight training, I was thinking it would be nice to have a fast, convenient way of getting some protein in my body. I want to have it sweetened with stevia. Oh, I agree about the glutmine peptides. I want them added to the *mix*. But, I can't find in their site where to do the customizing. Oh, Yes, meat is much better. > > Pam > > medwards706 <medwards706> wrote: > > That's another reason I think protein powders are bad. They almost > all have either artificial surgars or real surgars that are junk. You > can get totally unflavored protein powder from proteinfactory.com but > I think that meat is much better. > > --Michael > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 Hi Lori, Yes, I am eating just whole, fresh foods now. I am going to order some whey protein, sweetened with stevia, to use in a shake for a fast, easy way of upping my protein intake. I'm going to add VCO for an extra energy goose. Pam Lori <llclj wrote: Pam, yes! and that is one reason I didn't even try it. I much prefer getting the nutrition from food. Actually I don't think any of the Myoplex stuff is any good. The bars are sugar bombs. 5-6 years ago I went cold turkey off aspartame. I used to drink a lot of diet coke, Tab before that. Now I preach to anyone who will listen about aspartame. (and some who don't!) Lori At 02:23 PM 01/22/2002 -0800, you wrote: >Hi Lori, > >Speaking of EAS products, did you know that the Myoplex protein shake that >Bill recommends taking three times a day has aspartame [a neuron-toxic] in >it? I'm glad you got such success with his nutrition. The protein/low >fat/starch regime that he recommends just doesn't work for me. >I agree with you about the L-glutamine! It helped me go from a >protein/fat/carb ratio of 10%/10%/80% [vegetarian] to a 40%/40%/20% >[paleolithic]. > >Pam > Lori <llclj wrote: > >(At one time he was >asked to pitch some of the EAS products so some of the " recommendations " >about specific products could be ignored. > > >I do agree with you that supplements are not necessary and free weights are >far superior to machines. Having said that, I take glutamine. I also eat >a lot of cottage cheese, which is high in glutamine. With the amount of >training I'm doing now, I need all the recovery help I can get. > >I suppose I am coming at this from the point of view of a marathoner >(currently training for Boston this year, so not able to do BFL right now!) >but 6 fist sized portions of carbs is NOT high carb. Your body runs on >carbs. I'm not talking about bagels, but oatmeal, brown rice, kashi, >lentils. > >Also, I took the original post to be from someone just starting weight >training. I don't think one hour a day on one bodypart is a good way for a >beginner to go. (course if you come back and say that was what you did, >well there are exceptions to every rule!) When you start weight training, >it isn't just the muscles that need to adapt, it is your joints, ligaments >and central nervous system. You NEED the rest between training >sessions. Training arms for one hour would, I believe, discourage a beginner. > >A site you may want to review is called " why BFL works " . ><http://www.hussman.org/fitness/>http://www.hussman.org/fitness/ The >author set out to review whether the >program was another diet fad and ended up a believer. In other writings >he speaks of >generic products.) > >The building blocks of the BFL program (HIIT cardio, the rep schemes) >aren't new. they have been part of the bodybuilding world for years. Bill >Phillips just packaged them up in a way the man on the street could follow. > >In case you haven't guessed, I highly recommend the program. > >Lori > > > >At 05:26 AM 01/22/2002 +0000, you wrote: > >If you read the introduction to BFL you will see that he is targeting > >people who haven't been able to figure things out for themselves. > >This means telling them to eat a potato because it's common enough > >and easy enough to prepare that people will be able to do it. > > > >I lost 70lbs and gained a LOT of muscle over the last 6 months. > > > >What have I eaten for the last 4 months? > > > >Each meal: 4-8oz beef or chicken, 8-16oz fruit > > > >5-6 meals a day. What I'm doing now is trying to convert my fruit > >intake to vegetable intake. This means 4-16oz meat, then 4-16oz > >vegetables 5-6 meals a day. At least have the meals will be followed > >with eating a whole lime or lemon or sometimes a grapefruit (in the > >morning). > > > >What I suggest you do is to take from body builders about the > >quantity of meat they eat and then eat whatever else you are already > >eating because you seem to already have your carbohydrates figured > >out. > > > >Also I think ALL protein powders, diet pills, creatine, glutamine, > >and other supplements are unhealthy and can not compare even slightly > >to getting nutrients from wholefoods. I lost weight/gained muscle > >AFTER I: > > > >- cut out all supplements except things like vitamins/minerals > >- cut out all junkfood/grains/dairy/starches > >- ate 40%protein/30%carbs/30%fat (carbs from fruit/veggies fat from > >flax, meat) > >- IMPORTANT: split my workout into 7 days, each day an hour on a > >different muscle group > >- VERY IMPORTANT: stopped using machines except for things that could > >not be replicated with free weights (certain leg machines) and > >switched to free weights for everything. I have a very strong opinion > >that free weights are much safer than machines due to abnormal > >motions/isolations of muscles > > > >Feel free to email me, > >Michael > > > >Gettingwell, Pamela Southall <southallp> wrote: > > > > > > Hi All! > > > I was wondering if anybody had any knowledge on weight training. I > >am considering starting a weight training program but need some > >info. I bought the book, Body For Life, by Bill Phillips. I'm not > >impressed with the nutrition he recommends for body building. He > >recommends 6 low-fat meals a day, each consisting of a fist-full > >portion of carbs (the potato being his favorite). I have heard this > >same recommendation from many other body builders. Does anybody have > >experience and/or knowledge with weight training WITHOUT the high > >carbs? I do not eat grains or high-starch veggies and don't want to > >start. BUT, I want to maximize my weight trainig effort. Any > >suggestions? Some background: I take the usual suspects as far as > >nutritional supplements goes. I teach yoga, I'm in excellent > >health with no body problems and run at least 2 miles a day. > > > TIA, > > > Pam > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 23, 2002 Report Share Posted January 23, 2002 I'm going to add some VCO to my protein drink for energy. My body prefers fat for energy. Pam medwards706 <medwards706 wrote: Go to the homepage and click customize on the toolbar. Cross flow is just normal whey protein. I think it's fine. You do need to have lots of carbs with it otherwise you shouldn't be eating it as it will be used for energy and not muscle building. --Michael Gettingwell, Pamela Southall <southallp> wrote: > > Hi Michael, > > I agree. I want to order the Cross-Flow Microfiltrating Whey Protein Isolate from Proteinfactory. What do you think???? I don't drink protein drinks now, but, I heard this was an excellent one and since I have started weight training, I was thinking it would be nice to have a fast, convenient way of getting some protein in my body. I want to have it sweetened with stevia. Oh, I agree about the glutmine peptides. I want them added to the *mix*. But, I can't find in their site where to do the customizing. Oh, Yes, meat is much better. > > Pam > > medwards706 <medwards706> wrote: > > That's another reason I think protein powders are bad. They almost > all have either artificial surgars or real surgars that are junk. You > can get totally unflavored protein powder from proteinfactory.com but > I think that meat is much better. > > --Michael > > > > Quote Link to comment Share on other sites More sharing options...
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