Chicks Dig 5/3/1

Training Training Logs
621

[quote]The Flying Fist wrote:

[quote]chobbs wrote:
Macros for today were
59 fat
338 carbs
194 protein
Edit: Kinda frustrated, I know I’ve only been at it for a week but I GAINED weight. From now on this will be how it goes and it’s gonna work
Training days
Protein: 220 grams x 4 = 880
Fat: 80 x9 = 720
Carbs 300x 4 = 1200
Totals: 2800 cals

Off days
Protein: 220 x 4 = 880
Fat: 120 x9 = 1080
Carbs: 210x 4 = 840
Totals: 2800

If anyone has any suggestions or comments please share
Every week carbs will be dropped 10 grams[/quote]

I’ll try to help dude.
First off, what kind of carbs are you eating? If your goal if fat loss, that is a fairly high carb intake, and there is almost no way you will lose fat. Time for a quick science lesson then you can make the decision for yourself. When you eat simple/complex carbs they break down into sugar (glucose) in the blood, the pancreas secretes insulin, insulin then shuttles sugar around to the liver and the muscles. However, once your liver/muscles are full the sugar has NOWHERE TO GO EXCEPT FAT CELLS. Also, if there is glucose present all the time, your body says “This shit burns quick, we don’t need to use fat as fuel, lets burn this stuff!” Basically your body never gets a chance to break into it’s fat stores to burn them instead of the ever present sugar.

There is a solution. If we do not eat large doses of carbohydrates, and there is not a spike in blood glucose levels, our body will burn fat as fuel. Since there is no glucose, and gluconeogenesis (using protein as fuel) is not a terribly efficient process, fat is the best option. If this makes sense and you want some food ideas just let me know.[/quote]

While I get what you’re saying, I haven’t seen this work out in most cases. Myself included, most physique/performance athletes get lean with a good amount of carbs. I find there is merit in timing one’s carbs/insulin spikes, but I think it’s pretty dependent on the person whether high car/lower fat or higher fat/lower carbs is best for losing some body fat.

Now, if we are talking about getting to something like 6% bf, yeah, chobbs will eventually have to go pretty low on carbs at the tail end of that cut, but I don’t think that’s his goal right now.

I obviously respect your opinion, I don’t think your advice is bad, I just think starting off eating as many carbs as you can while STILL LOSING FAT is a huge factor in diet success.

622

I understand where both of ya are coming from and I appreciate both views…the flying fist, how any carbs were you thinking?

623

Solid stuff Spidey and I do agree for the most part.

I should have explained the importance of timing your carb intake peri-workout. My guess is that most of the figure athletes don’t have elevated blood glucose levels all day, instead their carbs are all coming peri-workout. Also everyone is different, some are carb burners some are fat burners etc. etc. Through epigenetics we now are fairly certain that we can change the expression of our genes. So we can potentially condition ourselves to be more of a fat burner as opposed to a carb burner. That’s my argument for lower carbs, while you may be right in “eating as much as you can while still losing fat” is a good indicator, I think you can further maximize fat burning potential if you can handle the drop, thats all.

Chobbs, you shouldn’t be eating more fat on off days. Keep it the same or drop it ever so slightly. For Carbs, training days I’d try to cut back to 250g and keep it peri-workout with most of the Carbs coming post workout. Non training days try to get keep it around 175g and SPREAD IT OUT! Like I mentioned earlier, we don’t want big insulin spikes!

624

Do you think 70 grams of dextrose Intra is an overkill?

625

Not at all, provided you aren’t guzzling it all at once. Personally I would have about half of that 15 minutes prior to the workout, then finish the rest about 30 mins into your workout.

626

[quote]The Flying Fist wrote:
Not at all, provided you aren’t guzzling it all at once. Personally I would have about half of that 15 minutes prior to the workout, then finish the rest about 30 mins into your workout.[/quote]
Oh no I start drinking on my way to the gym and finish +/- 5 minutes from the end

627

[quote]chobbs wrote:

[quote]The Flying Fist wrote:
Not at all, provided you aren’t guzzling it all at once. Personally I would have about half of that 15 minutes prior to the workout, then finish the rest about 30 mins into your workout.[/quote]
Oh no I start drinking on my way to the gym and finish +/- 5 minutes from the end [/quote]

Sounds good to me dude

628

Or you know…

629

[quote]The Flying Fist wrote:
Solid stuff Spidey and I do agree for the most part.

I should have explained the importance of timing your carb intake peri-workout. My guess is that most of the figure athletes don’t have elevated blood glucose levels all day, instead their carbs are all coming peri-workout. Also everyone is different, some are carb burners some are fat burners etc. etc. Through epigenetics we now are fairly certain that we can change the expression of our genes. So we can potentially condition ourselves to be more of a fat burner as opposed to a carb burner. That’s my argument for lower carbs, while you may be right in “eating as much as you can while still losing fat” is a good indicator, I think you can further maximize fat burning potential if you can handle the drop, thats all.

Chobbs, you shouldn’t be eating more fat on off days. Keep it the same or drop it ever so slightly. For Carbs, training days I’d try to cut back to 250g and keep it peri-workout with most of the Carbs coming post workout. Non training days try to get keep it around 175g and SPREAD IT OUT! Like I mentioned earlier, we don’t want big insulin spikes![/quote]

That’s why I like a CBL style of eating, or the metabolic flexibility strategy advocated by Ben Pakulski and recently John Meadows. So if I eat 4-5 meals a day, the first one or two are usually carbless. Personally, I think ‘controlling’ insulin has been the biggest help in keeping me lean.

630

Cycle 7 week 2 day 4
SQUAT
210x5
240x5
275x5…not much but a belt less pr

PAUSED SQUAT
3x3 with 245

DB CURL
4x10 with 40
Rollouts
Thanks for the help fellas, I’m gonna keep the majority of my carbs peri workout like mentioned
250 on training 175 on off days

631

What’s everybody’s opinion on canned/pre packaged chicken? Since school is starting up I’ve ben eating more of it, still raw chicken/beef when I can but still an increased amount of it.

632

Cycle 7 Week 3 Day 1
BENCH
5x1 with 265…first 2 sets were paused…a long ass time ago I maxed at 275 then 285 then 285 then probably 6 months ago I hit 265 so this is a big milestone on the bench

CLOSE GRIP…pointers on the smooth
210x8
210x6

INCLINE
3x10 with 135

BANDED FLY
3x10
-SS-
TATE PRESS
3x8-10

SKULLCRUSHER w/ fatgripz
3x15 with 65

PUSHDOWNS w/ fatgripz
3x12 + 1 drop

633

[quote]chobbs wrote:
What’s everybody’s opinion on canned/pre packaged chicken? Since school is starting up I’ve ben eating more of it, still raw chicken/beef when I can but still an increased amount of it. [/quote]
Get what you can, man.

634

Since I don’t have facebook…if you guys have twitter @conner_hobbs, I’m the one with the american flag morph suit on

635

[quote]chobbs wrote:
Since I don’t have facebook…if you guys have twitter @conner_hobbs, I’m the one with the american flag morph suit on[/quote]
I don’t have one lol. I may make one in the future though.

636

[quote]spar4tee wrote:

[quote]chobbs wrote:
Since I don’t have facebook…if you guys have twitter @conner_hobbs, I’m the one with the american flag morph suit on[/quote]
I don’t have one lol. I may make one in the future though.[/quote]
do it doooode

637

[quote]chobbs wrote:
Since I don’t have facebook…if you guys have twitter @conner_hobbs, I’m the one with the american flag morph suit on[/quote]

In

638

[quote]chobbs wrote:
What’s everybody’s opinion on canned/pre packaged chicken? Since school is starting up I’ve ben eating more of it, still raw chicken/beef when I can but still an increased amount of it. [/quote]
I’ve gotten to the food is food point this semester.

639

There`s a new thread for a squat race to 405 I think you should get in on it, put all your other lifts on hold, and get that squat moving, whatever you have to do to make that happen. Stop counting calories, and start counting weight on the end of the fucking squat bar.

Weve become friends online over the last year, and while everyone else is patting you on the back, I dont think it`s cool to be able to bench as much as you can squat, unless you come to the gym in a wheel chair. I HOPE THIS POST PISSES YOU OFF AND YOU THINK ABOUT PUNCHING ME IN THE FACE EVERY SQUAT WORKOUT.

The reason I started following your log, last year, was because you reminded me of some of the kids I train, who are hungry to get strong, but your morphing into one of those kids, that`s more concerned about mobility, timing his supplement uptake, and counting micro nutriants, than squating twice his fucking body weight.

Theres enough Beiber want-a-bes in the world already, because thats the easy road. Getting strong — Thats the hard part, Expect more from yourself. Latter

Take this for what it is, just a freindly WAKE UP !

640

^ X2

Jake said pretty much what I was thinking, but wasn’t comfortable saying.

I’m biased though, cos I want a chance to catch up to your bench :stuck_out_tongue: