In “No-Nonsense” you seem to favor Walnuts over other nuts.
What is their “advantage” in a diet?
Would a mix of say Almonds, Cashews, Walnuts, Macadamias, Pecans, and Brazils afford one a batter “balance” or mix of fats as opposed to one type of nut?
Is there perhaps a better mix?
You also like to use the Banana. Is this for its potassium content?
Mufasa
[/quote]
These are just example foods. Don’t put too much analysis into them. I know in the roundtable we said these foods are important as a start-up. They are. But only because most people will hear that I’m giving them flexibility and f- it all up by putting their favorites in there (the wrong foods). The DVD is about creating habits! So in the begining we are dictators. Don’t think - do. (Start thinking once you can consistently do).
Once you can do, pick any fruit or mixed nuts if you will.
Is metformin (glucophage) beneficial if taken with a PWO shake like Surge? Is it anabolic or counter-productive? What of other glucose disposal agents like ALA, brewer’s yeast, cinnamon, etc?
I have heard that heating olive oil causes it to de-nature and become hydrogenated. Hence, should meat+veg stir-frys be avoided as a P+F meal?
Can you explain the relationship between dietary fat and the “pump” or fullness in the muscles. I’ve heard that one can’t get a pump on a low-carb diet, or on a low-fat diet. Which is correct?
What are your opinions of EMS and the Russian-Stim protocol in particular?
I’ve recently started getting in 400g protein a day (I weigh about 200lbs). What can be done to reduce the renal acid load of this diet? Would simply adding a small quantity of an alkaline salt work? Would this cause premature gastric emptying and thereby hamper digestion?
Thanks for taking the time to answer everyone’s questions. I really hope you get the time to answer mine (if they aren’t too dumb).[/quote]
I’ve addressed Alpha Lipoic Acid above (how it’s beneficial for diabetics mostly but has small - if not insignificant effects in healthy people with good glucose tolerance).
Id cook with a small amt of olive oil pam and add additional oil later.
The pump is because of blood redistribution to the working muscle. On a low carb diet people are chronically dehydrated with low blood volume. This is why it’s hard to get a pump - less blood to the muscle for that swelling.
For what?
Lots of fruits and veggies! Better than any alkaline supplement.
[quote]iluminatae wrote:
John M Berardi wrote:
2500 - week 1 and 2
2250 - week 3 and 4
2000 - week 5 and 6
1750 - week 7 and 8
As far as the DVD, email me and I’ll hook you up with the T-cell deal.
Thanks John, I ordered the DVD last night.
I am still confused about the 7 habits when you say carbs should only come from veggies and fruit except post workout. If I understand you correctly then my starchy carbs (potatoes, kidney beans, brown rice etc) should be eaten only after training. The rest of the day should be veggies and fruit. Is this correct?
Thanks again, am looking forward to the DVD.
-Dave[/quote]
That’s correct…
Only fruits and veggies during the day. Starcy and sugary carbs only during and after the workout.
Texas Chicks would LOVE a guy kickin’ it on an Ole School Chopper or a Hog than buzzin’ around Austin on a Beemer (and you DARN sure better get a pickup truck!)
2)Wow…a quarterly (or more) Guest Forum would be a GREAT idea (UNLESS we’ve all turned you against the idea after THIS one!)
Anyway…you really have helped me “fine-tune” things…and as always I’m thankful for all your input!
(Repeat after me…Texas Chicks…chopper…pick-up truck…Cowboy Hat…tight Levis…Texas Chick Magnet…)
LOL!
Mufasa[/quote]
Who are we kidding…Do you think I’ll have a hard time with Texas chicks - regardless of the bike.
Gentlemen - how little you understand
As far as regular forums…Im game. I’d do this maybe 4 times a year.
It’s kinda fun and you guys arent nearly as annoying as I expected.
you asked for suggestions for future articles. i would actually really like to see an article where you tie all your previous articles together.
for instance, link up the ME, nutritional timing, & 7-habits on the nutritional front. then recovery - PWO, sleep, etc,-- as well as training (recommed particular training programs for particular goals perhaps) … it could be an article full of links to all your other great articles interdispersed amongst interstial information that makes a complete, cohesive, and self-consistent system of it all. a lil disertation presenting alot of the intresting ideas you’ve been throwing around.
thanks
hiro[/quote]
It’s on it’s way. It’s called Tailor Made Nutrition:
I am as big as I want to be and have been doing 5x5 rep scheme for cutting. My question is besides diet, to not gain any more size, and just cut what I have, should I stick with the 5x5, or go a little higher like 8-12, or does it really matter? Would 12-15 reps to failure be a good idea? Thanks
[/quote]
Not a good idea! Check out my upcoming integrating nutrition and supplements for fat loss article right here at T-mag. It’ll address all of this.
[quote]rosheem wrote:
John, I’ve seen you recommend that aerobic training be done at 84% of max heart rate for 30 minutes (“The Winning Formula, Part II”). In your “Mad Max” article, you recommend training at 70-75% of your measured VO2Max if the goal is to improve VO2Max. Knowing that MHR and VO2 Max do not directly correlate, here’s my situation: I can achieve an adequate energy balance with diet and lifting alone, but I would like to incorporate cardio simply for the sake of keeping my heart healthy. At what intensity should my aerobic sessions be performed?[/quote]
There are lots of ways of doing this…
Interval cardio
Slow, steady cardio
GPP
Skipping
Etc.
I actually prefer rope skipping. I usually do 5 sets of 50-70 double jumps with a few minutes rest in between. The total session time is usually only 15 minutes. My HR will usually get up to about 95% max. Is this sufficient if the goal is heart health, or would it be advisable to mix in some slow and steady sessions of longer durations? Thanks.
The book mentions 10 minutes prior to training drink Whey + SS + 16 ounces of water mix. Gly. Sparing, protein sparing, immune stabilizing function, etc.
I don’t see you mentioning this much or maybe I am missing it? It does talk about the energy phase anabolic phase and grow phase. Energy phase being priworkout/workout supplementation. Anabolic phase being post workout. Growth phase being the hour after words supplementation.
Can you straighten this out for me as to the benefits of preworkout supplementation 10 minutes prior to the workout? Any thoughts really…
Do you like crotch rockets? Or even better I would like to see you on a pocket rocket(little CR bike). LOL
-Get Lifted
P.S I burn DB for lunch. Very hard position to play, since I know where I am going and you don’t.
I appreciate your setting so much of your time aside to answer our questions.
I do two kinds of workouts now: O-lifting workouts consisting of a lot of sets of low reps with plenty of rest, and energy system workouts consisting of 4 or more 400s.
How should the post-workout nutrition for these workouts be different? Specifically, is fructose a suitable post-workout carb source for a workout that does not involve substantial glycogen depletion?
If you have the time, I also have a more general question regarding fructose:
I understand that fructose is inferior to glucose (and glucose compounds like malto) for post-workout nutrition, but in what way is it inferior? In 'Solving the Post-Workout Puzzle,' you state that Post-workout nutrition must:
Rapidly replenish the low glycogen stores in our muscles
Rapidly decrease the muscle protein breakdown that occurs with exercise
Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes
Does fructose accomplish all of these goals, but just not as well as glucose, or does it accomplish some of them, but not others?
In addition, I am more interested in increasing my energy flux, but not at the expense of losing strength as I compete in powerlifting. You previously recommended bike sprints, but is there anything else that would be more beneficial to a lean strength athlete who can competitively squat 3.5X bodyweight, bench 2X bodyweight, and deadlift almost 3.5X bodyweight? What kind of work to rest ratio do you recommend for this type of exercise, and what kind of volume? I like the sled because it is all concentric exercise, so I increase my caloric expenditure WHILE at the same time getting blood flow through my muscles to aid in their recovery. Would sprints work for what you are talking about? I am just looking for a slew of options concerning increasing my energy flux, as I want to be as strong and efficient in my weight class as possible. Thanks for your time!
[quote]John M Berardi wrote:
gamehenge wrote:
Ok… quick diabetic question. If certain foods–yogurt on the II, white bread on the GI–raise insulin/blood sugar, are they ok for diabetics to eat? Another words, it’s obvious that copious amounts of dextrose/sucrose, etc. are a no-no, but are things like white bread, white rice, and even yogurt ok? What would the discrepancy be? Thanks JB!
Type 1 or type 2 diabetic?[/quote]
Either… I don’t know the metabolic differences, but I guess I’m looking for a more general answer. Basically just wondering if a diabetic (either one) eats a load of white rice, would the outcome on the body be the same as say drinking a big glass of coke (trying to use items that are devoid of other macronutrients).
Very hard position to play, since I know where I am going and you don’t.