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  1. #261
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    Hey Jokerman.
    Nope, i mostly follow one of my friend's program called "fasting". There are different variations out there, but well.
    I eat low carbs, focus on veggies and protein (natural, not so much weigh and stuff).

    I vary from 9.5 to 10.5% body fat.
    Diet is def my main "issue". If we can call that an issue. I'm having a tough time cooking new stuff, and put some variations in what i eat.
    Working on it!

    Legs are my weak part for now, i deadlift around my weight (started again 1 month ago after some knee issue).
    Rest is easier. Can go for 12-15 pull ups (no additional weight), and my bw in bench press.

    Basically been fighting for past few month between gaining muscle and staying lean. A good diet should allow me to do both.
    I'll try these "good carbs" you mentioned Renee, could probably help!

  2. #262
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    I do compounded workouts now, 20-30 min sessions, using combination of free weights and cardio.

  3. #263
    Jokerman99 is offline Private Member
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    There's something seriously wrong if you are not lean with only 9.5% body fat. That's at the lower end of the body fat of professional athletes.

    Have a look on Amazon for paleo or Primal cookbooks or else just look on MArksDailyApple.com - loads of awesome high protein low carb recipes on that site.

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  5. #264
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    Quote Originally Posted by Jokerman99 View Post
    There's something seriously wrong if you are not lean with only 9.5% body fat. That's at the lower end of the body fat of professional athletes.

    Have a look on Amazon for paleo or Primal cookbooks or else just look on MArksDailyApple.com - loads of awesome high protein low carb recipes on that site.
    I'm not saying i'm not I'm saying it's a tricky balance to stay lean while gaining muscle.
    Will def have a look!

  6. #265
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    i started few months ago .. however i need to go more often !

  7. #266
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    Quote Originally Posted by xecutable View Post
    What side effects would those be Renee. I've done it over the years a few times, I have friends that live a lifestyle around it, (me as well atm) and I don't see any long term side effects. Most of us saw abnormalities in the first 2 weeks, but after the body switched to keto it went back to normal with a lot more energy, a lot less desire for food and fat going down in rapid rates.

    Ofc you get exhausted mentally, I know my last cheating meal was 2 large pizzas, 8 slices of cheese cake and 2 beers, all eaten in the spawn of 20 minutes. Did not sleep that night from overeating .

    Lots of BS materials on this topic on the net where most researchers confuse diabetic ketoacidosis with nutritional ketosis. Not to mention the claims about liver/kidney damage. Hey go research protein powders and amino acids and you'd find tons of negative/harmful effects of those too on the net, with little to non-existent evidence.
    There is always a huge debate between people who are on a ketogenic diet and those who are not. Always. Daily I get people walking over to my desk when I'm eating some form of carbs to tell me that carbs are the enemy. Although I wouldn't recommend a ketogenic diet to someone, I also wouldn't try to convince them they are wrong.

    The reason you're on the diet is also pretty relevant IMO. It's the best way to strip fat quickly as you mentioned.

    Side effects are going to range depending on the type of macronutrients you're eating.
    For example, because it is a high fat diet, a lot of people will just eat any type of fat to make up their fat intake. A guy in my office eats tins of duck fat in his protein shakes. This could lead to things like heart disease etc. A lot of people aren't aware of the difference between good fats and bad fats and what they do for your cholesterol. There is the type of cholesterol the body produces and the type that you get externally. Bad fats contribute to an increase in the bad cholesterol, which is what will cause health problems.

    Carbs are where you get fibre so without the carbs you will likely become constipated unless you're getting fibre externally. Personally when counting macros I would not include fibre in my carb intake as it is not digestible.

    A lot of people on the diet do not take mutlivitamins etc to replenish what is lost.

    Kidneys do have trouble processing excess amounts of protein. Excess is probably debatable, but if you're having excess amounts of protein for long periods of time you could do damage to your kidneys. Kidney stones. etc. IMO it is very hard to eat excess protein, alas it is a side effect.

    If you're on a ketogenic diet in order to get lean, it will only work if you're on a calorie deficit. This will likely cause muscle atrophy. If you've just done a huge bulk, you can afford to have some atrophy. For the regular person though it's probably not ideal as they might not have much muscle to start with.

    There is also a huge difference between living a lifestyle around it and being in a state of constant ketosis. Cheat meals containing high carbs defeat the purpose of a ketogenic diet.

    I agree with you btw. I hear a lot of crap from people saying "i read this on the internet". One guy told me that they did some study on casein powder and it caused tumors in rats or something. You probably shouldn't agree with everything you read. And that's the great thing about knowledge. If you think you know everything, you can never learn.

    Everyone's body reacts differently to different things. Some people may find their body functions better on a ketogenic diet. Some people function better with carbs. My body does not like fat. As soon as I have too much of it, it reacts in a not so pleasant way. So until the time comes when I am cutting for my comp, I won't be going on it. And if I can avoid it, I will. I know quite a lot of people who have won comps without having to cut out carbs completely or until very close to the comp day so it's not a necessity.

    I went to a conference on the weekend about integrated nutrition and one of the main things they spoke about was that not every diet will suit everyone. There are lots of people who are on the raw diet, lots on paleo, lots on atkins etc etc. Whatever works for one person may not work for the other. There are also a lot of people out there who go on fad diets only to fail and they cannot work out why they are not able to reach their goals. I just mentioned the good carbs and vegies because of the reason Louie said he stopped eating carbs as it sounded like it was a last resort. Different strokes for different folks.
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  9. #267
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    For those sofa warriors like myself, at least try any of those 7 minute workout apps. I am using "Seven". The idea is based on famous NY Times article many years ago - 12 exercises / 30 sec with 10 sec in between. I am on my second month of 7 months challenge.


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  11. #268
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    Quote Originally Posted by GambleRoad View Post
    For those sofa warriors like myself, at least try any of those 7 minute workout apps. I am using "Seven". The idea is based on famous NY Times article many years ago - 12 exercises / 30 sec with 10 sec in between. I am on my second month of 7 months challenge.
    That's awesome ! big fan of the 7 minute workout

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  13. #269
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    gained 8 kg in past 6 months, got to hit the gym i dont want to be a fatty

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  15. #270
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    Quote Originally Posted by John23 View Post
    Im probably in the worst shape of my life, I busted my shoulder diving in to the shallow end of a pool in ibiza 2 years ago. up until then I was about 14st6 and about 12-14% body fat which i was happy with. Now I'm about 13st10 but with about 20% body fat.
    20% body fat is still in the healthy range.
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  17. #271
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    He basically copied and pasted my post from like 6 months ago, probable spammer.

    20% is healthy but not great compared to 12-14%

    In other news I was back in the gym today at 5:30am lets hope it sticks this time, im in desperate need of motivation.

  18. #272
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    Quote Originally Posted by AE-Stephen View Post
    He basically copied and pasted my post from like 6 months ago, probable spammer.

    20% is healthy but not great compared to 12-14%

    In other news I was back in the gym today at 5:30am lets hope it sticks this time, im in desperate need of motivation.
    I ******* knew it and reported him for bringing up old threads yesterday! Annoying as hell.

    Woo 5.30am!

    Happy to help with motivation if you want it
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  20. #273
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    Went again this morning, first session on the shoulders for almost 3 years.

    Started well, warmed up on a v.low weight moved up to 16kg dumbbell press - fine

    Moved up to 22kg dumbbell press, the weight didn't bother me, got a good 5/6 reps out no problem then the bad shoulder locked up on the 7th.

    Luckily I had a spot, and I managed to let go of the weight before any damage was caused but from now on i'll certainly be going light. kind of annoying because I know id still be able to push 30s out to 8.

    I managed to complete the session without any pain so im glad about that, just need to be careful on shoulders in future.

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  22. #274
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    Quote Originally Posted by AE-Stephen View Post
    Went again this morning, first session on the shoulders for almost 3 years.

    Started well, warmed up on a v.low weight moved up to 16kg dumbbell press - fine

    Moved up to 22kg dumbbell press, the weight didn't bother me, got a good 5/6 reps out no problem then the bad shoulder locked up on the 7th.

    Luckily I had a spot, and I managed to let go of the weight before any damage was caused but from now on i'll certainly be going light. kind of annoying because I know id still be able to push 30s out to 8.

    I managed to complete the session without any pain so im glad about that, just need to be careful on shoulders in future.
    Have you considered maybe trying one of the pulley machines so that your form wont bust out until your shoulder is completely fine again/you build the muscle up enough to handle the freeweights?
    Just a thought.

    At the moment I am suffering from a rotator cuff injury and am having to contemplate giving up anything that involves using my upper body for a few weeks, which is going to kill me. But it is making me realise that when you have an injury on the shoulder it is one of those things that you should really take care of, especially because it affects almost everything you do.
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  23. #275
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    I've done the last 3+ years trying to take care of it, had the tendons, and bones checked, I even had an arthrogram where they shot ink in to my shoulder. The hospital gave me the all clear to train. They say there's nothing wrong with it but I know there is. A few weeks rest won't get rid it's had years to recover (hence me being out of shape). I can't really just concentrate on pulling motions because then my back /biceps will be huge and my chest/ shoulders and biceps will be tiny hahaha.

    im going to stick with light weights for a a few weeks see how I get on.

  24. #276
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    Quote Originally Posted by AE-Stephen View Post
    I've done the last 3+ years trying to take care of it, had the tendons, and bones checked, I even had an arthrogram where they shot ink in to my shoulder. The hospital gave me the all clear to train. They say there's nothing wrong with it but I know there is. A few weeks rest won't get rid it's had years to recover (hence me being out of shape). I can't really just concentrate on pulling motions because then my back /biceps will be huge and my chest/ shoulders and biceps will be tiny hahaha.

    im going to stick with light weights for a a few weeks see how I get on.
    When I said pulley I meant the shoulder press machines like this:

    Name:  shoulder-press-machine.jpg
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    Perhaps the muscles are just weak because they haven't been trained for so long? I guess you'll know in a few weeks.

    BTW I just re-read how you hurt it again. Did you dive into the pool sideways?
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  25. #277
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    Dived (through a small rubber ring inflatable) in to the shallow end of a pool while I was drunk, narrowly missed my head and hit the top of my shoulder.

    Was well worth it though I got a round of applause from everyone on their balconies. Nah its up there with the most stupid things I've ever done, lucky I didn't do worse.

    Anyway, did chest today.

    Perfect session, felt really good and to be honest I havent lost too much strength in 3 years which is good. I also got a proper reading done for progress. Body fat is at 23.6%, weight is 14 stone 12lb, BMI (Which I refer to as the bullcrap mass index) was 28.6.

    Edit* A friend suggested the machine for shoulders but it actually feels more awkward for me, im going to stick to low weights and hoopefully, like you said its the smaller muscles around the joint that need strengthening.
    Last edited by AE-Stephen; 3 April 2014 at 3:20 am. Reason: More info

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  27. #278
    Jokerman99 is offline Private Member
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    Stay away from machines. They suck and are for noobs and the clueless.

  28. #279
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    Quote Originally Posted by AE-Stephen View Post
    Dived (through a small rubber ring inflatable) in to the shallow end of a pool while I was drunk, narrowly missed my head and hit the top of my shoulder.

    Was well worth it though I got a round of applause from everyone on their balconies. Nah its up there with the most stupid things I've ever done, lucky I didn't do worse.

    Anyway, did chest today.

    Perfect session, felt really good and to be honest I havent lost too much strength in 3 years which is good. I also got a proper reading done for progress. Body fat is at 23.6%, weight is 14 stone 12lb, BMI (Which I refer to as the bullcrap mass index) was 28.6.

    Edit* A friend suggested the machine for shoulders but it actually feels more awkward for me, im going to stick to low weights and hoopefully, like you said its the smaller muscles around the joint that need strengthening.
    BMI = bullcrap mass index. I reckon that's pretty spot on. I read this article the other day about body builders getting their BMIs done by a doctor and being told they are overweight. Bodybuilders who are women and who are in competition ready shape. Overweight. Bullcrap indeed!

    23.6% body fat is not that bad. If you're getting back into it you should be able to bring that down pretty quickly.

    Stay away from machines. They suck and are for noobs and the clueless.
    Some of them are good for rehab
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  29. #280
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    Back again today 5:30am.

    5 sets of squats,
    3 sets on hamstrings
    3 sets on calves
    20 mins HIIT

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