As always thanks for the feed back from the last Blog It's really appreciated! I have received increased interest on Intermittent fasting and have already had word back that the new partakers in IF are reaping the benefits and even if they aren't then at least they have given it a go, it's not for everyone.
I have received an increased number of questions about macros and what ratio of protein, carbs and fat I use when dieting. I use a 40:40:20 split I use this when I'm in a muscle gaining phase (bulking) too. When I have been telling people this I have had mixed reactions, like, oooh your carbs are too high and why don't you get your fuel from healthy fats ? Others have just accepted it. I choose to keep my carbs high when dieting because, I like to lift BIG! Performance in the gym, for me is paramount. It's what I enjoy, lifting heavy things keeps me happy, I'm easily pleased lol. I also don't like feeling like crap, which a high fat low carb diet has left me feeling in the past. I'm not saying you can't be strong and happy from eating a high fat high protein low carb diet, I'm just saying I couldn't. I think if you have been reading my Blog from the beginning I always give something a good go before I make my mind up and form an opinion, I did intermittent fasting for 30 days before telling you how I felt it had helped and hindered me. I had tried a high fat low carb diet twice before, both for a few months at a time last year , don't get me wrong it worked but my strength and energy levels where noticeably less than what they are now. My bench press was at 90kg for 5 reps, yesterday I did 5 reps with 110kg, I'm consuming the same amount of calories as I was, I'm just stronger when I'm getting my energy form low GI carbs. That doesn't mean that it will work for you, I'm a big believer in the fact that everyone should experiment, take notice of how your body feels and reacts to the changes you make, no matter how small the change is it could be a big factor in getting the results you desire, oh and should definitely not just take some diet out of a magazine!
I also want to touch on meal frequency; because I do IF I eat all my meals between half 12 and half 8 so I get to enjoy the luxury of eating 3-4 large meals a day and still remain in a calorie deficit and reduce my body fat on a weekly basis. If that's not a reason to IF I don't know what is ! Even if a didn't do IF I would not be eating a 200-300 calorie meal every 2-3 hours! I have done it before and the thought of ever doing it again makes me sad, the fact there are people clock watching right now waiting to eat 100g of chicken and 100g of sweet potato for it to be gone in the space of three minutes then going back to watching that clock, waiting another three hours to do the same again but never feeling satisfied, bad times all round ! The myth of eating small meals regularly has been debunked by many nutritionist specialist now, yet people are still doing it. If you eat a big meal you will be full and not feel like snacking.
A couple of links that mention meal frequency.
http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html
http://www.simplyshredded.com/myth-busters-5-fitness-and-nutrition-myths-debunked-by-chris-martinez.html
I plan on talking about water intake next week.
Training
So I have been working hard in the gym since I posted last, I did post a new training programme a few weeks back and I followed it to the T for a good two weeks but I have had a good think about it and it's just not for me , I like my compound lifts and I'm really into my Olympic lifts at the moment, I just can't do them ....yet!
I have never used Olympic lifts before so I have been reading coaching techniques and watching videos on YouTube after reading that the snatch was the most technical and difficult of all the Olympic lifts I though what better place to start!
I started off just using the Olympic bar with no weight on it, I then added a little weight as I thought it would make me apply correct technique, don't ask how my mind works I have no idea! I did about 40 mins of going over and over the movement until my legs pretty much gave up on me, I felt really good about my progress having never done the movement before. I wasn't looking forward to the DOMS (delayed onset muscle soreness) I was expecting in my legs ! The morning after I got out of bed legs felt OK ,I get my DOMS within 12 hrs of exercising, I always have done. I Feeling good about the lack of leg pain but then was suddenly struck down when I lifted my arms to put a t-shift on, my shoulders, the Pain! I hadn't realised what a full body workout doing a these Olympic lifts would be yet so enjoyable!
This is a little video of some Snatches I did on Wednesday, It's not rude I promise!
Hope you all have had a good week
Barbell_Benny
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