This isn’t a diet question. It’s about training on a diet. I hope that’s okay.
I’ve been cutting for a couple of months now, and as usual I’m starting to lose my bench. I have always wondered why. It doesn’t seem to make any sense. Today my military press was slightly up, my 30 degree incline cable flies were the same as the last upper body session, and my triceps press was slightly up. My, bench, which obviously involves the same muscles was however horrible. I even missed a lift because I was an idiot and refused to face reality.
What is the physiological explanation for this?
I guess I should be happy that I’m only losing one lift, but it would still be interesting to know.
I had my biosignature retested and I am more of an insulin protocol
My coach wants me to add 25g of fish oil a day (no problem) but I am now using Flameout exclusively and FA3
at 9 Flameout and 6 FA3 a day
How much does Flameout equal in terms of 25 g of fish oil a day? I am assuming that is a general amount for a “basic” fish oil
I know Flameout is higher quality and a higher “dosage of fish oil” would I use the same amount of Flameout or mix it with another fish oil to get to 25 grams?
That could be pricey or do I go with a good quality fish oil in addition to the Flameout.
I do have access to some higher quality fish oil in addition to the Flameout at a lower price due to my job
i was wondering if a 15 min session of sprint cycling (15 seconds sprint, 45 seconds slow pace) could be considered anaerobic alactic energy systems work? if not, what would the parameters of a good anaerobic alactic workout if you were going to use a stationary bike?
[quote]dayne_lathrop wrote:
Coach, or anyone for that matter…
i was wondering if a 15 min session of sprint cycling (15 seconds sprint, 45 seconds slow pace) could be considered anaerobic alactic energy systems work? if not, what would the parameters of a good anaerobic alactic workout if you were going to use a stationary bike?
thanks for the response[/quote]
It depends on your lactate threshold (point were lactate starts to accumulate in a muscle). If your lactate threshold is high then you will probably be fine with a 15-45 interval. Those with a low lactate threshold and inefficient metabolite clearance might reach a lactic state by the 2nd or 3rd interval.
[quote]brmnstl wrote:
Coach a quick Flameoout biosginature question
I had my biosignature retested and I am more of an insulin protocol
My coach wants me to add 25g of fish oil a day (no problem) but I am now using Flameout exclusively and FA3
at 9 Flameout and 6 FA3 a day
How much does Flameout equal in terms of 25 g of fish oil a day? I am assuming that is a general amount for a “basic” fish oil
I know Flameout is higher quality and a higher “dosage of fish oil” would I use the same amount of Flameout or mix it with another fish oil to get to 25 grams?
That could be pricey or do I go with a good quality fish oil in addition to the Flameout.
I do have access to some higher quality fish oil in addition to the Flameout at a lower price due to my job
[/quote]
Technically we should talk in terms of DHA and EPA instead of simply ‘‘fish oil’’. Most fish oil might provide 30% DHA and EPA while Flameout has roughly 66% DHA - EPA.
So compared to the average fish oil, Flameout is twice as powerful if the recommendation is 25g of generic fish oil, then it is equivalent to roughly 10-11 Flameouts.
If your athlete is able to train twice a day, for fat loss, would you GENERALLY prefer them lifting heavy in the AM and full body metabolic work in the PM OR lactic acid work for the same muscle in the PM?
Do you allow them carbs pre workout for BOTH sessions…I’m assuming yes, but at a smaller amount for the PM session?
Thanks for your time,
GJ[/quote]
Heavy or explosive in the AM, volume of lactic in the PM
It depends on the volume of the second session. If the workout is gonna last less than 45 minutes I don’t have them use carbs (if their goal is fat loss).[/quote]
Would the example below be optimal? Or is this too much on the CNS? Thanks!
Athlete training twice a day - 50mins AM and 40mins PM. Currently taking in 20g carbs at breakfast and 50g pre/during AM session and none pre/during the PM session - for fat loss.
Would it be preferable to move the 20g taken at breakfast to pre/during the PM session?
Athlete training twice a day - 50mins AM and 40mins PM. Currently taking in 20g carbs at breakfast and 50g pre/during AM session and none pre/during the PM session - for fat loss.
Would it be preferable to move the 20g taken at breakfast to pre/during the PM session?
Thank you,
GJ[/quote]
GJ,
Are you doing 2 lifting sessions or AM lift and PM cardio? Thanks!
Athlete training twice a day - 50mins AM and 40mins PM. Currently taking in 20g carbs at breakfast and 50g pre/during AM session and none pre/during the PM session - for fat loss.
Would it be preferable to move the 20g taken at breakfast to pre/during the PM session?
Thank you,
GJ[/quote]
GJ,
Are you doing 2 lifting sessions or AM lift and PM cardio? Thanks!
[/quote]
2 lifting sessions. HTMU’s in the AM and LTMU’s in the PM
Athlete training twice a day - 50mins AM and 40mins PM. Currently taking in 20g carbs at breakfast and 50g pre/during AM session and none pre/during the PM session - for fat loss.
Would it be preferable to move the 20g taken at breakfast to pre/during the PM session?
Athlete training twice a day - 50mins AM and 40mins PM. Currently taking in 20g carbs at breakfast and 50g pre/during AM session and none pre/during the PM session - for fat loss.
Would it be preferable to move the 20g taken at breakfast to pre/during the PM session?
Coach I hope you can clear the “mud” a bit on this. I have been using the anaconda 2 protocol during my biosignature program and it has really helped the strength and keeping size.
I understand your stance on post workout catecholiamines and insulin but my coach seems feel I should be using a post workout shake and carbs
Does the periworkout carbs really limit or prevent fat oxidation while training for fat loss?
Or is fat oxidation technically so minute during a workout out that it is more important to shuttle nutrients into the muscle for obvious benefits and train hard, perform cardio and eat well and the fat oxidation will take care of itself throughout the day, which is more important.
For FYI, my insulin sites are the problem presently, I had to do a gut reconditioning program and start the biosig over. My GH sites have improved and my andrognes are fine, it it the insulin sites.
I am currently on poliquins insulin protocol and 206lbs at 18%bf.
Also, how can insulin sites be poor when I have eaten “low carb” for the past 6 months?
(Fruit in the AM and Anaconda 2 protocol).
Basically, is it a Genetics thing with me and that is what the biosig. will hopefully change?
Coach just a quick qeustion with metabolic pairings.
If i just perform, say
A) Deadlift x 4-6 reps
B) Burpees 12 reps
C) Jacknife (V) sit ups 10 reps
for 5 rounds without nearly no rest, will that have a greater metabolic effect than having rest in between the rounds? cheers in advance for the clarification, just did that in 10 minutes without rest the other week and didnt struggle too hard, so maybe intensity has to go up or something. Just not sure about whether the rest in b/w rounds in neccessary.
[quote]decmc wrote:
Coach just a quick qeustion with metabolic pairings.
If i just perform, say
A) Deadlift x 4-6 reps
B) Burpees 12 reps
C) Jacknife (V) sit ups 10 reps
for 5 rounds without nearly no rest, will that have a greater metabolic effect than having rest in between the rounds? cheers in advance for the clarification, just did that in 10 minutes without rest the other week and didnt struggle too hard, so maybe intensity has to go up or something. Just not sure about whether the rest in b/w rounds in neccessary.[/quote]
Yes, rest between rounds. I prefer slightly more rest and the use of heavier weights in the first movement than no rest and less weight.
I’m cutting and worried that I will lose muscle on 5/3/1 Big But Boring template, one day would go:
Main Lift: 70,80,90% 1RM one set each,
60% 5 sets of 10
one assistance exercise 5 sets of 10
Do I need to add more volume or will the higher loads be enough to hold onto muscle?
protein: 1.5 x LBM
carbs: >30 all morning and preworkout
fat: 80 to 100g
~2400 calories
Thank you[/quote]
I wouldn’t worry about it. First of all, 5 sets of 10 is lot of volume. I’m doing 5/3/1 using periodization bible assistance and, if you choose a challenging enough weight, you’re pretty shot at the end. Second of all, you’re lifting heavy 4 times a week and challenging your PRs, which is a great reason for your body to keep itsmuscle (a stimulus which is progressive every cycle).
how much FA3 and how much Flam out should I be taking?
Other fats I’m taking are: 1 tbs flax seeds, 1 tsp coconut oil, about 1-2 tsp olive oil, 1 tbs peanut or almond butter…almost every day.
I’m doing a push/pull/legs split over 5 days. Going low-carb for four days and carbing up on the fifth. I’ll be limiting my workout nutrition to a few scoops of Anaconda. Only needing to drop a few pounds, so will probably only do 4-6 cycles of this.
Assuming I wasn’t doing a full day of high carbs, would I be better off having my high carb meals early in the day or later? I’d be doing my push workout the next morning.
Could I even start the carb up before or after my leg workout (evening of day 4) and then continue it into day 5?
I know ultimately I’ll have to play around with it to find what works best for me, but I was hoping for some insight before I go at it. Thanks!
Hey Coach,I have a question,do you believe that,if over all calories are very low,does the ratio still count as much,this guy I know said if on a very low cal diet,low carb wont fare much better then more balanced ?,I need some fast weight loss,I’m under contract,so my cals will be low of course,but ratios this,that,eat this,don’t eat that,ANYONE here,if you had a deadline say 8 weeks,what diet would you use
keeping in mind Im a fighter,some cardio is big,and I do some weights,thanks guys