[quote]Tricep wrote:
Monster
I think those pro’s are all on steroids so can handle greater training loads.
I don’t think your average joe would want to train that often… (unless on steroids/ph)[/quote]
Agreed!
[quote]John M Berardi wrote:
Tricep wrote:
Monster
I think those pro’s are all on steroids so can handle greater training loads.
I don’t think your average joe would want to train that often… (unless on steroids/ph)
Agreed!
[/quote]
How about if the twice per day workouts only last 30mins each?
i think i can handle that much. if that’s ok, then i’ll have 2 “energy phase,anabolic phase,growth phase”, will that affect my fat loss goal? that’s “exercise more” as Dr John recommend for fat loss.
BTW,i think i’m those endurance type muscle fiber dominated, so training twice per day shouldn’t be a problem for me.
Sorry… my bad. In Science and Practice of Strength Training, as well as other texts, Zatsiorsky explains that the protocol may be used for both hypertropy (to some extent) and more specifically maximal strength training in combination with conventional training techniques as it causes rapid increases in strength which stem from increased synchronisation and other neural factors. However, I have yet to personally see such results in anyone using EMS protocols. I posess a Verity unit, which can produce a near-RS signal.
My question is more to inquire as to whether you have seen any positive benefit from RS, and whether, in your opinion, it is a worthwhile training protocol to increase strength. More specifically, I often have to miss dynamic effor training because of work. Can RS EMS be used as a “better than nothing” substitute?
Training with carpal tunnel syndrome:
Hi again. I have a female friend who enjoys weight training, but has carpal tunnel syndrome as a result of her arrant youth spent as a professional masseuse.
Although her condition has stabilised, she tends not to perform any activity which involves holding a load in her hands which means no curls, presses or even squats or dead-lifts.
Can you make any suggestion as to the training techniques you would employ with such a person, esp. for upper body, as the “personal trainers” at her gym seem to reccomend a lot of leg-extensions and cardio.
Are things like powerballs and grip-mitts any use? I have also heard that fat-grips and reverse curls, as well as lat-pull-downs with a pronated grip can help.
Hey JB…
LJ here again…
Seriously, this forum thing is great… I’m sure a lot of us had the exact questions as others and it’s nice they are out there. The cool thing is we can keep refering to this forum for years to come… By then though this will probably be out dated and you’ll have so new strategy… Well, maybe anyway…
As far as those roads on your pictures… I’d have to guess out west somewhere. Perhaps Arizona, New Mexico… I’d love to take a trip like that…
If you are ever in the Philadelphia area look me up. I live about an hour North of Philly and although the roads may not be a great as the ones in your pictures, they aren’t too shabby… The Appalachian mountains are close by and I could take you on some cool rides. Especially this time of year…
So… I noticed a lot of questions about alcohol… Do you not drink at all? If so what do you have? This may be good for any of us to know that is reading this forum so if we every see you out we could hook you up with a drink to say thanks for all this info… Maybe we should just pass you a Low-Carb Grow! shake… If that’s the case do you prefer Vanilla or Chocolate?
Thanks Man…
LJ
Dr. JB: the picture was taken in southern Utah.
I am not biased against the bike. I was just looking for something that could be done outside…
What makes the bike the most effective for increasing energy flux? Obviously there is more to it than an increased heart rate? I just want to understand the why behind it.
Hi, Dr. Beradi. I just recently joined the site, and since i’m still soaking information up like a sponge, I don’t have any suggestions on what I would like to see from your articles.
But i do have a few questions: I currently am unable to afford Surge. But i am able to afford Grow!. Now, I’m 16, living in a traditional house where we eat 3 balanced meals a day.
Considering that, do you feel i should use regular Grow! or Low-Carb Grow!?
Also, could I mix the Grow! in with a flavored water (such as propel or a bought sugar water) or mix dextrose in post workout as a Surge alternative?
Last question. I’ve heard of creatine causing acne breakouts and/or moodiness. Is this a result of impure creatine formulas that can be averted with good creapure, or is this a possible side-effect with all creatine? And in general, is it ok for a 16 year old to use creatine?
Thank you for hosting this forum Dr. Beradi, your advice is much appreciated.
Dr. J:
All those bike pics?
You got sort of a “Tom Cruise” thing going on there, Brother!
LOL!
Mufasa
John are there any results from the research you mentioned some time ago in the printed edition of Testosterone on Max Protein utilization per sitting.
[quote]John M Berardi wrote:
Without a doubt - The best symptom of mercury toxicity - high levels of mercury as assessed in a mercury toxicity test done by your doc!
As far as fish - 3-4 times per week is probably cool. [quote]
Ouch! I eat 2 cans of salmon everyday to get my EPA/DHA. How much are these mercury tests? What do they involve? Do most doctors do them? Also from the perspective of a biology student, I’ve read that the beneficial properties of fish oils comes from the fatty acids replacing omega 6 type ones in biological membranes. Has anybody done a project to elucidate this mechanism? I’m looking for a project to do for my degree…
Also, what’s the max amount of grams of fructose you recommend in one serving? I’m think that I read you say 30g before but I can’t find it! I heard the other day that only a quarter of the carbs in bananas and some other fruits come from fructose - Many ‘experts’ would have you believe that eating 2 pieces of fruit at once will make you a fat boy - is this true?
Cheers JB
Love your website… any chance of some roundtables in a bit - I’m working through the caffeine one now and then I’ve run out!
This question may be a little paranoid but you really can’t be too careful.
I was considering buying some Hemp oil at the health food store but opted against it because the thought of it showing up in a urinanalysis crossed my mind and seemed like an unecessary risk. Is there any validity to my concern?
Question for batch cooking
Is there an easy, effective way to determine the macronutrient content of your meals when you cook a very large batch at one time (i.e your chilli recipe). Adding up everything and dividing by the number of servings doesn’t really seem accurate.
Thanks
shibumi wrote:
Hi John:
My question:
The results of my last blood test showed excellent triglerides/HDL/LDL/ results, but a high Glucose reading (115).
Any suggestions on how to bring the
Glucose reading down while maintaining the blood chemistry levels?
I am following your 7 habits … pretty closely.
Thanks
Mark
If this was a FASTED blood glucose test (you ate nothing for 12 hours before the draw) that is a bit high.
If you were following the 7 habits before this test for any substantial amt of time or with any consistency - I’m sort of at a loss.
The 7 habits are designed to promote optimal blood sugar, tg levels, acid base status, glycogen resynthesis and protein balance, inflammation, and more. When closely adhered to they’ve worked every time for clients.
If you had been following them and still had high glucose there could be a few things at work…
-
You’re not following them that well
-
You had an anomolous testing reading
-
You’re in a pre-diabetic state
Tell us more…
Dr JB -
Yes, the test was FASTED.
OK - A few possible problems:
Are diet sodas and alcohol affecting the glucose reading? 2-3 alcoholic drinks 2-3 times per week. 1-2 diet sodas a day.
I am 5’7" 150 lbs, 31 inch waist 11% body fat. My protein intake may be a little low - averaging 130-140 per day. Do I need more? Meals are 4-5 per day which may also be low.
So I guess I’m not following the 7 habits that closely. If I do modify my eating (and drinking) based on what you tell me, how long should it be before I have a re-test.
Thanks again
Mark
[quote]Dboy wrote:
John,
I’ve seen this written by you in an article or two or three or whatever…“eat the damn fruit.”
Believe me, I agree, and consume a few servings of fruit daily. But would you say there are some fruits out there that aren’t really providing any benefits for us? And no, I am not asking if some fruits are better than others. More like - any fruits pretty much worthless that you would suggest we don’t waste are time with, (like I don’t know - watermelon)?
Thanks again,
Danny[/quote]
Hey Danny,
How bout I mention the fruits that I like best (not in order):
- Berries (all kinds)
- Pineapple
- Apples
- Pears
- Plums
- Prunes
These are personal preferences. Really though, most fruits are good.
I wouldn’t disqualify any (the only thing I caution clients against is pigging out on dried fruits since the carb count can add up quite rapidly).
This, though, I think you might find of interest:
This little table lists the ORAC (oxygen radical absorption capacity - power as an antioxidant) of different fruits.
Prunes 5770
Raisins 2830
Blueberries 2400
Blackberries 2036
Strawberries 1540
Raspberries 1220
Plums 949
Oranges 750
Grapes 739
Cherries 670
The higher the score the better!
[quote]Monster Wong wrote:
John M Berardi wrote:
Tricep wrote:
Monster
I think those pro’s are all on steroids so can handle greater training loads.
I don’t think your average joe would want to train that often… (unless on steroids/ph)
Agreed!
How about if the twice per day workouts only last 30mins each?
i think i can handle that much. if that’s ok, then i’ll have 2 “energy phase, anabolic phase, growth phase”, will that affect my fat loss goal? that’s “exercise more” as Dr John recommend for fat loss.
BTW,i think i’m those endurance type muscle fiber dominated, so training twice per day shouldn’t be a problem for me.
[/quote]
That makes sense…In that case, I’d simply have a P+C drink like Surge split in 2 (1/2 during the session and 1/2 after the session) during the am workout and another during the pm workout.
For the rest of the day, simply eat P+F meals with loads of veggies.
You’ll “shread” quick.
Remember, when dieting, the goal isn’t optimal recovery - it’s muscle preservation (which really isn’t that hard to do).
[quote]tracer wrote:
tracer wrote:
4. What are your opinions of EMS and the Russian-Stim protocol in particular?
- For what?
Sorry… my bad. In Science and Practice of Strength Training, as well as other texts, Zatsiorsky explains that the protocol may be used for both hypertropy (to some extent) and more specifically maximal strength training in combination with conventional training techniques as it causes rapid increases in strength which stem from increased synchronisation and other neural factors. However, I have yet to personally see such results in anyone using EMS protocols. I posess a Verity unit, which can produce a near-RS signal.
My question is more to inquire as to whether you have seen any positive benefit from RS, and whether, in your opinion, it is a worthwhile training protocol to increase strength. More specifically, I often have to miss dynamic effor training because of work. Can RS EMS be used as a “better than nothing” substitute?
[/quote]
My expertise in this area is admittedly weak. I’m gonna post this over at the think tank and have some of the guys kick this around over there. I’ll add my thoughts there too.
[quote]tracer wrote:
Training with carpal tunnel syndrome:
Hi again. I have a female friend who enjoys weight training, but has carpal tunnel syndrome as a result of her errant youth spent as a professional masseuse.
Although her condition has stabilised, she tends not to perform any activity which involves holding a load in her hands which means no curls, presses or even squats or dead-lifts.
Can you make any suggestion as to the training techniques you would employ with such a person, esp. for upper body, as the “personal trainers” at her gym seem to reccomend a lot of leg-extensions and cardio.
Are things like powerballs and grip-mitts any use? I have also heard that fat-grips and reverse curls, as well as lat-pull-downs with a pronated grip can help.[/quote]
Can she use wrist wraps to minimize the forearm loading and wrist pressure?
[quote]LJ4174 wrote:
Hey JB…
LJ here again…
Seriously, this forum thing is great… I’m sure a lot of us had the exact questions as others and it’s nice they are out there. The cool thing is we can keep refering to this forum for years to come… By then though this will probably be out dated and you’ll have so new strategy… Well, maybe anyway…
As far as those roads on your pictures… I’d have to guess out west somewhere. Perhaps Arizona, New Mexico… I’d love to take a trip like that…
If you are ever in the Philadelphia area look me up. I live about an hour North of Philly and although the roads may not be a great as the ones in your pictures, they aren’t too shabby… The Appalachian mountains are close by and I could take you on some cool rides. Especially this time of year…
So… I noticed a lot of questions about alcohol… Do you not drink at all? If so what do you have? This may be good for any of us to know that is reading this forum so if we every see you out we could hook you up with a drink to say thanks for all this info… Maybe we should just pass you a Low-Carb Grow! shake… If that’s the case do you prefer Vanilla or Chocolate?
Thanks Man…
LJ
[/quote]
Glad you’re diggin it.
Actually, bro, Im from Montgomery County (Hatfield). Where are you?
If you get a chance - ride thru Allegeny National Forest - one of my fav rides in the PA/NY area.
As far as drinking - I drink wine - perhaps 2 glasses per week (but not every week).
Besides that, lots and lots of green tea.
[quote]Alexandar wrote:
Dr. JB: the picture was taken in southern Utah.
I am not biased against the bike. I was just looking for something that could be done outside…
What makes the bike the most effective for increasing energy flux? Obviously there is more to it than an increased heart rate? I just want to understand the why behind it.[/quote]
No problem…
Like I said earlier, the very high rate of leg turnover (i.e. rapid contraction speed and leg movement) may prevent the typical “cardio” response that most strength athletes dread.
Since you don’t want to do alot of extra exercise that will slow you down or tax recovery reserves BUT you do want to burn more calories, you’ve gotta pick some form of exercise that:
a) doesnt cause muscle damage
b) revs up metabolic rate
c) may help with blood flow and recovery
d) isn’t going to cause you to become slower
e) doesn’t require weight bearing (which may be a signal for the body to drop weight - to make future exercise easier).
Cycle sprinting as described does it all…
a) all concentric
b) revs metabolic rate cause it’s high intensity
c) is short in duration but promotes lots of lower extremity flow
d) requires high contraction speeds
e) has no weight bearing component
[quote]Alexandar wrote:
Dr. JB: the picture was taken in southern Utah.
I am not biased against the bike. I was just looking for something that could be done outside…
What makes the bike the most effective for increasing energy flux? Obviously there is more to it than an increased heart rate? I just want to understand the why behind it.[/quote]
BTW, the pic was taken in Zion National Park. Best one I’ve been to yet!