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Postby BodyBlitz » Tue, 17 Feb 2009 4:07 pm

Addadude wrote:Have you thought of trying the so-called "Dave Palumbo Diet"? High protein, high healthy fats, zero carbs - except for one 'cheat meal' a week?


Actually that work is outdated, together with Dan Duchaine's body opus/ultimate diet protocol.

Did the anabolic diet too previously with much success.

Now I'm doing Lyle's Ketogenic diet - 10 years old but still great for losing fat fast.
Lyle has put in more research and development into the earlier works and refine the process immensely.

As I'm more interested in performance, i have to consume some liquid carbs before work out/training - 25-50grams. He calls it the Targeted Ketogenic Diet (TKD)

Just enough to sustain the intensity of the work out/training, then back into ketosis again after that.

zero carbs is impossible - because vegetables contain them, under 30g is the lower limit while 100g is the upper one.

In reality there is no bad or good fats - there is only one fat you should avoid - Trans fats.

Saturated fats isn't as bad as many people think it is, i take much of nutrition from chunks of animal/seafood. In fact i have many close friend who eat 8-10 eggs a day + alot of ribeye and still tested well for their cholesterol levels and blood lipid profile.
Last edited by BodyBlitz on Tue, 17 Feb 2009 4:21 pm, edited 1 time in total.
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Postby BodyBlitz » Tue, 17 Feb 2009 4:16 pm

sundaymorningstaple wrote:
BodyBlitz wrote:
For me, i'm gunning for 10% BF as a fitness goal this year thats why i'm hungry all the time. :???:


We touched on this a while back but there wasn't any further discussion on it. So I'll broach it again now. What are you measuring your BF% with? Are you using Accumeasure calipers or electrical induction via a body composition type electronic scales like Tanita Inner-scan monitors? Course you could be using hydrostatic weighing but I kinda doubt it.

I weigh myself at the same time every morning upon waking before breakfast or drinking any fluids. That way, I don't have to worry about the 4 hour fast from liquid or 12 hours after exercising.

I use a Tanita Inner-scan and my body fat has maintained at between 9.8 and 11.5% ever since finishing my diet last June. Granted Tanita monitors may have up to an 5% error margin when compared to DEXA but using it as a gauge it dropped from around 28% January 07 to this mornings 11.1% it's still a fair gauge of where I've come from as there is less than a 1% deviation as I use it exactly the same time & circumstances daily at 6:30 in the morning.

Independent research at several major universities (including Columbia University in New York City) has confirmed that in clinical settings, the Tanita Body Fat Monitor is accurate within +/- 5 percentage of the institutional standard of body composition analysis--Dual Energy X-ray Absorptiometry (DEXA). It should be made clear that there is only one method of calculating body composition that is close to 100% accurate, and that is an autopsy. Tanita believes its method to be the most convenient and accessible to accurately predict body composition. The TBF Series results are repeatable to within +/- 1 percent variation when used under consistent conditions.


The best way to measure is actually MRI, after which underwater weighing then bodyfat caliper.

MRI is expensive but highly detailed and you can look into your visceral fat too.

Underwater is great but not many places have this testing, my friend who is a PE teacher said that NIE has this.
Underwater testing works as muscles is more dense than water, therefore the body fat will float.

I personally use bodyfat caliper and the mirror, simple and cheap tools.
If i have help then i'll do a 7 point test, on my own 3 point.
Then i'll compare it to the weight on the scale if there is muscles loss and the mirror to see if there is visible changes.

There was a study about the electrical impedance not being accurate due to many factors and variable -

Abstract

Percentage of body fat is strongly associated with the risk of several chronic diseases but its accurate measurement is difficult. Bioelectrical impedance analysis (BIA) is a relatively simple, quick and non-invasive technique, to measure body composition. It measures body fat accurately in controlled clinical conditions but its performance in the field is inconsistent. In large epidemiologic studies simpler surrogate techniques such as body mass index (BMI), waist circumference, and waist-hip ratio are frequently used instead of BIA to measure body fatness. We reviewed the rationale, theory, and technique of recently developed systems such as foot (or hand)-to-foot BIA measurement, and the elements that could influence its results in large epidemiologic studies. BIA results are influenced by factors such as the environment, ethnicity, phase of menstrual cycle, and underlying medical conditions. We concluded that BIA measurements validated for specific ethnic groups, populations and conditions can accurately measure body fat in those populations, but not others and suggest that for large epdiemiological studies with diverse populations BIA may not be the appropriate choice for body composition measurement unless specific calibration equations are developed for different groups participating in the study.

Summary of factors impacting BIA results

▪ Contact between limbs and trunk

▪ Inaccurate body weight

▪ Consumption of food and drink (overnight fast suggested)

▪ Moderate to intense level physical activity 2–3 hours before measurement

▪ Medical conditions impacting fluid and electrolyte balance

▪ Ambient temperature (cold increases impedance)

▪ Individual characteristics (abdominal obesity, muscle mass, weight loss, menstrual cycle, menopause)

▪ Ethnic variation, possibly mediated by body density and proportional limb length



Conclusion

BIA has become a popular method for estimation of body composition during the last two decades. Since 1990, more than 1600 published articles have been reported using BIA as a tool of body composition measurement [17,40,68] and our search with the key words of body composition and bioelectrical impedance showed that 235 articles were published in English between 2004 and 2006 and we found different levels of agreements between different BIA models and reference methods. Also, there are many different equations for BIA calibration thus results of studies should be compared with more caution. BIA seems to reasonably estimate body composition in controlled conditions for healthy and euvolemic adults by applying a population specific predictive equation and it is not recommended to generalize a few equations for international epidemiologic studies, which involve participants from diverse populations. As far as we know, for some ethnic groups such as South Asians or Middle Easterners, or African residing in Africa predictive equations have not yet been developed. Hence, it is necessary to develop new predictive equations or cross validate existing equations on new populations to be studied.


If the BIA equation is not appropriately chosen based on age, gender, level of physical activity, level of body fat and ethnicity, the results of the study will not be reliable.
Overall BIA is a useful tool for clinical studies, but for large epidemiological studies with diverse population, particularly in developing nations, BIA has limited use unless valuation studies are conducted specifically for the populations under study.


http://www.nutritionj.com/content/7/1/26
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Postby BodyBlitz » Sat, 21 Feb 2009 1:43 pm

update on my fatloss progress -

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another 8 weeks more to go..
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Postby sundaymorningstaple » Sun, 22 Feb 2009 2:25 am

I've only got one question.......

With all that knowledge and research that you have done, how come you are so fat at such a young age? I didn't start gaining weight until I was around 48 years old or so. Why didn't you practice what you preach?

:???:

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Postby BodyBlitz » Tue, 24 Feb 2009 3:55 pm

My knowledge came at a very late period together with an atrocious lifestyle.
Physical education and nutritional advice during my time was not up to par like what it is now (even now its still left wanting)

I only started seriously at 22, before that i was obese and couldn't even do 1 chin up.

When i gain the knowledge i did a total lifestyle overhaul and place some dedication to my body.
I gathered up my knowledge from extensive studying and interaction with many practitioners and gym rats to be able to reach this state. The best part is that i did everything that was against conventional wisdom to achieve such a state of my physical health.

I'm not ashamed of my past because it has thought me to understand how most obese people feel psychologically and physically. It also serves as motivation for friends,family and clients that it can be done.

Now at 24, i can do 12 BW chin ups and my PR which is quite sucky is then BW(90kg) + 27.5kg weighted chin up.

For you, it could be that you're family genetics are ectomorphs - tall lanky and skinny people, mine were ectomorphs - stout and fat - mother
Plus my lack of better and uneducated lifestyle choices.

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The right was at 19, left at 20 and middle was at 21
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Postby sundaymorningstaple » Tue, 24 Feb 2009 11:17 pm

At 1.7m I don't come from a tall or lanky family. Actually my problem is just as rough, I'm a mesomorph when means I tend towards pear shaped! I'm presently at around a 30" waistline but have to wear 31" due to wide hips that need fuller seated jeans to fit. Like my mother I'm long-waisted with short legs. But I've always been an active person and it wasn't until pinching a nerve in between the 6th & 7th vertebrate that I had to quit riding my mountain bike and that was the beginning of the end as the doc made me stay off of it for one year if I was to ever get any rotation again. Today my neck rotation is about 95% so I'm not complaining as they said I'd be luck to get 60%.

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Postby BodyBlitz » Wed, 25 Feb 2009 1:07 am

ha!
hey mesos are the genetically blessed one, eat crap all day and still pack on muscles while remaining lean.

the holy grail to any athlete.
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Postby BodyBlitz » Sat, 28 Mar 2009 1:45 pm

my progress thus far -

Image

more information -

Updates

podcast interview with Lyle mcdonald -

http://www.thelivinlowcarbshow.com/wp-content/uploads/llvlc238-lyle-mcdonald.mp3

Ketogenic Low-Carbohydrate Diets have no Metabolic Advantage over Nonketogenic Low-Carbohydrate Diets - Research Review

In any case, that’s a brief look at the two main issues I have with a lot of the low-carbohydrate vs. other diet research that is out there. Between self-reported food intake (which tends to be all over the map) along with variable protein intake (with the low-carbohydrate diet group usually eating more protein), it’s hard to draw any solid conclusion about what’s actually going on.


http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-review.html

http://www.youtube.com/watch?v=frhRSFHNP7I

Helen is 3 rounds of
- 400 meter run
- 21x1.5 pood OH Kettlebell swings
- 12xPull-ups (kipping if you can)
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Postby aadvark » Mon, 30 Mar 2009 3:43 pm

can i post a qtn regarding building pecs? it's been a problem area of mine, i can't seem to bulk it up. used to go to the gym with a buddy, and while we did the same exercises (bench press, flyes... roughly same reps, same weight, we were roughly same size as well), his chest bulked up way faster than mine. i blamed it on my lousy genetics, but i am reluctant to let that bog me down after so many yrs, any suggestions?
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Postby BodyBlitz » Mon, 30 Mar 2009 11:50 pm

It may be a few things.
You can do the same exercise but you're not hitting the muscles - mind muscle connection, "feel"
Your nutrition needs to be revised.

Lets start with the nutrition first.
What is your weight now and about how much bodyfat do you have?
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Postby aadvark » Tue, 31 Mar 2009 2:41 am

height: 178cm
weight: 74kg
how do u measure body fat?
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Postby BodyBlitz » Tue, 31 Mar 2009 3:33 pm

post a picture of your body.

But ideally you should at 74kg, you should be consuming about 3125 calories

912 of the calories should come from your proteins
remaining (2213 calories) will have to depend on how carb tolerant you are.

You can try partitioning it 40/60 of the remaining calories for your energy requirement (carbs/fats) - meaning 1327 calories/147 grams from fats and 886 calories/221.5 grams from carbs

Thats quite alot of food you don't already notice.
So if you eat like a bird and don't have enough calories in surplus, your body have no reason to build muscles.
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Postby ksl » Tue, 31 Mar 2009 8:39 pm

at 178cm and 74kg, I wouldn't be too concerned about your body fat, providing you are stoking the fire with good old bulls bollocks, and steaks, the next best thing is literally hard work, don't only concentrate on chest, or you may end up looking like other freaks that haven't a clue about balancing the body and maintaining a symetrical looking frame.

Besides you will regret having muscles when you get up in the years, speed is much more important.

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Postby BodyBlitz » Wed, 01 Apr 2009 2:05 am

bodyfat is a big indicator of nutrient partitioning.
if you harbor too much bodyfat, then it most probably mean you're insulin insensitive.

When you're in this state, you'll be putting in more fat with your calories than to your muscles.
It is always advisable to reduce your bodyfat first then move on to bulking up muscles.
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Postby ksl » Wed, 01 Apr 2009 11:05 am

BodyBlitz wrote:bodyfat is a big indicator of nutrient partitioning.
if you harbor too much bodyfat, then it most probably mean you're insulin insensitive.

When you're in this state, you'll be putting in more fat with your calories than to your muscles.
It is always advisable to reduce your bodyfat first then move on to bulking up muscles.


At 178 cm and the weight he is, I should think he is quite normal, so not much harm done, providing he works very hard to get the burn, he must learn to focus on the area he his training each time, to use the muscle directly.

His BMI is only 23.4 which indicates he is slightly on the low side, although he could have 25% fat, a rule of thumb is the pinch test, thumb and finger, if it's very easy to take the fat around the waist, you are looking at a couple of kg, so guessing at 20% fat. if he can just take the fat, its probably around 1kg and 15%, although this is not accurate by far. and none of the so called FAT testing machines, are reliable. they are the biggest con on the market today in my opinion74kg at 178cm indicates to me that he burns fat quite easy, especially if he is over 20 years old, which i presume he is.

Even over 40 years old, 74kg with his height is excellent, i would rather he concentrated on toning muscle, rather than building muscle, because of the consequences of age, the older you get, the more lose the skin gets and the body starts to sag a little in the 50's, with heavy muscle, especially in the pecs....lean and fast is much preferred by myself these days and its not as easy to drop the muscle, because the body has adapted to heavy exercise over 30 years, which means much calcium has been absorbed to strengthen bones.

Hence I have too much calcium build up in the frontal lobe of the skull, and also in the coronary arteries...nothing at all to do with too much intake, it's more to do with the body adapting to very heavy weight training, and pushing limits for size...I'm only 170cm and have been 98kg, with 18% fat, far too heavy, that it cuts my running time down by 10 minutes on a 8km run.

So many pro's and cons, depend on what you really want to achieve, my advice would be to seriously think of the consequences, of those that have been their, done that.

I'm sure i bumped into pakjohn in vivo city at the weekend, he towers above me, hist 180's cm or more, he's built like a brick house, but young still, maybe around 105kg, by the time he's mid 50's he would need to think of the degeneration of tissue and the elasticity also. I believe not many of us think of what happens in age, it's the here and now, that matters in most cases.

Lean, slim and quick is much more acceptable in society and especially if you are into fashion clothes. The big hulk image is not appealing once you have been there, and realised you have problems with shirts and arm length, I was once 17 inch neck, and down to 16 now, but my pecs I have to keep toned up to stop me looking like droopy tits, biceps are more easy to keep in shape. around 50's the body structure is well in the cycle of change although one can still look good ha!


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