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Cool.
Yep.
Insulin sensitivity is affected by body composition, dietary intake, as well as exercise intensity (and frequency to some degree... among other factors).
So, to get there: Get shredded... or relatively lean.
To do for our purposes: (in no particular order)
1. Bump fiber.
2. Add a glucose disposal agent. (chromium picolinate is my GDA or preference. Some may opt for R-ALA, avandia, or metformin)
3. Add cardio (varied intensities and durations)
4. Add high intensity training (+ volume).
5. Manipulate macronutrients (carb cycling; precede cycling with a hypocaloric carb-depleting; cycle supplemental fat in but not too high..)
^^These are the basic steps to priming.
The answer to each of the above is no.
It depends on where you're starting from.
Someone who's 6% won't have to prime for as long as someone who's at 16%.
@6%, Individuals can use a cyclic overfeed-underfeed protocol.
This is a modified prime-deplete program, whereas you'd deplete for 4 weeks and overfeed for 2-4.. or go 2 and 2, cept instead of going hypocaloric, you'd eat at maintenance for 2 weeks, and then overfeed for two.
@6%, Glucose tolerance should be high.
This obviously wouldn't be applicable to someone who's 16%.
On average it'd take 16 weeks of priming to get someone who's 16% down to sub-8%.
8% being a nice and manageable place to start.
10% being the upper limit.
Pronounced low BG between meals is one sign.
Noticeable changes in body temp in response to food ingestion.. or missing meals (not that one should miss meals and test the response).
You 'feel' food being burnt.
Overall better digestion and assimilation etc.
-CNS
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05-14-2008, 02:26 PM #164
Its all about greens i tell you, greens!!
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05-14-2008, 02:29 PM #165
A bit off topic...
What about on a free workout advice by Narkissos: intro to performance training 101?
I know you're the man on this stuff, and it's sad I can't pM you for some WO questions...
Thanks
CL
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Sorry about the PMs mate.. I get some weird ones, so i turn 'em off.
It's turned on for guys who're on my friends list though.
re: workout thread.
I'd love to.. but honestly i wouldn't be able to keep up.
Had to take some time off from this thread because of my client load as well as my work load at school...
I'm back now, since my last exam ended today.
We'll see however.
-CNS
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Not the type of dieting style we're proposing...
You're not at the stage yet where it would be applicable.
No flame of course, just an explanation.
First step?
Get your bodyfat down to a manageable percentage: 15% is your first goal.
Additional thoughts:
LBM = 198 lbs
Adjust kcals to support LBM solely.
2400 kcals is a pretty good place to be.
Err on the lower end of the kcal range.
Too much fat in one meal.
Spread your fat intake over the course of the day.
You haven't listed the fat amount in this meal.
Oats contribute some fat.
Where's the fat listing?
Again.. you've understated your macros.
Almonds = overkill.
I don't think the carb total will be 'minimal' either.
Fat is understated in this meal as well.
Decent
Bump the cardio to 30 minutes.
Bump the a.m. cardio to 45.
Decent.
Again you understate the fats.
There are there though.
Your entire kcal spread will require readjusting.
Your protein is understated... as are your fat totals.
???
Count each gram of protein.
Count each gram of fat and carbohydrate.
You are not doing this currently.
-CNS
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LBM = <> 180 lbs
kcal range: 2160-2640 kcals
You won't get that on this thread.
6 WHOLE EGGS + OATMEAL?
Correct me if i'm reading wrong.
I'd split the carbs over the 4 'meals' equally...drop the mayo and whole eggs and add fish oil.
OR... Drop the mayo, and add a whole egg to each meal to make the fat requirement.
You'll get the satiety of fat as well as the numerous other benefits without overshooting your kcal/fat allotment.
Cut the PB in half.
Seems like you're just indiscriminately piling calories in to be honest...and that's not what this thread is about.
After piling calories into each of the other meals, why scrimp on low GI carbs pwo?
Decent.
Your kcals are in the middle range right now.. I'd lower the fat however, putting your kcals on the lower end of the spectrum.
Your fat intake is around 30% of total calories..which is kind of on the high side.
-CNS
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05-14-2008, 03:26 PM #170
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05-14-2008, 03:41 PM #174
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Too many calories.
LBM = 136 lbs
2k kcals is right around where you should adjust your diet for your goals.
Not too high... Not hypocaloric either.
2-3 hour workouts + cardio?
Er... why?
In addition to the calories listed?
Monumental error.
Overkill diet more like it.
Something like that.
I don't think you're at the stage where it's either necessary or feasible to implement this as yet however.
-CNS
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You misread.
The goal is to facilitate a slow and steady trickle of insulin.
Not to keep it 'spiked'.
Above a specific threshold, insulin redirects nutrients towards fat cells.
We want to avoid this by keeping a moderate but steady trickle.
Trickle.
Not spike.
A steady state is achieved through the regular ingestion of low-GI carbohydrates.
A vacuum.
Your calories are way too high.
Unless you're a gymnastic construction worker who bikes to and from work, I can't see how you could possibly need or utilize 4700 kcals.
My weight and LBM are higher than your own... and I don't consume more than 2400 kcals myself.
See above.
At what Lean body mass...and what level of daily activity?
-CNS
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While here... Tuna fixer-uppers: Tuna fixer-uppers
-CNS
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Copying to this thread:
^^Noted.
^^That'd be way too high.
Your actual totals:
^^Are good.
Because I pegged you @2700.
So.. 2674 is close.
I like.
That leaves you 8 weeks.
If you do everything right that'll be 12-24 lbs of fat off.
Kcals being spot on... Let's review your food choices...and combinations:
Spread your macros equally over the course of the day.
That's too much protein.
Same here
And again.
nice...
And again.
I'd add another meal so you could spread your protein more equally
7 meals would put you @48/gr protein per meal..
Instead of 30+ in some and 50+ in others.
Also.. it's allow you to spread your fat intake better on the last meal.. by allowing you to spread it over two.
-CNS
-CNS
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05-14-2008, 06:27 PM #179
thanks for your input nark, greatly appreciated.
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05-15-2008, 07:19 AM #180Associate Member
- Join Date
- Nov 2003
- Posts
- 219
Thanks Nark! It is greatly appreciated!
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05-15-2008, 09:06 AM #181
nark, would you suggest lowering my protein intake per individual meal? say, instead of two cans of tuna, make it one and a half? also making the 7th meal of about the same amount or just add a 7th meal, of the same amt. of protein, same as the other meals?
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05-15-2008, 09:07 AM #182
nevermind... i think i get it now.
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05-15-2008, 01:09 PM #183New Member
- Join Date
- Sep 2003
- Posts
- 17
Check out my lean muscle diet
Hey nark and friends. Looking to get some advice on my lean muscle diet here.
Stats:
5'9 about 165 lbs
I train 4 days a week, each muscle once a week. Cardio eod 3 times a week.
My goal is to gain around 12-14 lbs of lean muscle in about by mid august (about 12 weeks)
Meal 1
4 egg white (12 / 0 / 0)
1 scoop whey (23 / 3 / 2)
2 wheat slices (10 / 40 / 2)
Totals (45 / 43 / 4)
Meal 2
Shake (32 / 16 / 12)
Totals (32 / 16 / 12)
Meal 3
8 oz chicken breast (55 / 0 / 5)
1 tbsp olive oil (0 / 0 / 14)
Veggies
Totals (55 / 0 / 19)
Meal 4
5 oz tuna (30 / 0 / 1)
2 wheat slices (10 / 40 / 2)
Totals (40 / 40 / 3)
Meal 5
8 oz chicken breast (55 / 0 / 5)
1 cup cooked brown rice (5 / 45 / 2)
Veggies
Totals (60 / 45 / 7)
Meal 6
5 oz tuna (30 / 0 / 1)
1 cup cooked brown rice (5 / 45 / 2)
Totals (35 / 45 / 2)
Workout
Meal 7
PWO shake (48 / 80 / 3)
Totals (48 / 80 / 3)
Meal 8
2 turkey patties (40 / 0 / 18)
Totals (40 / 0 / 18)
Totals 3.1k cals / 355 protein / 269 carbs / 68 fats
Let me know what ya think I can tweak to make it more efficient. Im starting this diet on the 19th.
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165lbs@ what bodyfat percentage?
Do you have any day completely 'off'?
How is your cardio timed?
Lay out your split on a day-to-day basis.. Thanks
Um... Big order there.
You'll be using anabolics I assume?
I'll wait for your answer before I supply a reply of my own.
-CNS
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Hey Nark,
What are your views on drinking pasteurized liquid eggs vs. cooking them?
Ya know, the whole you only absorb about half of the nutrients when you drink them as compared to cooking and eating them...
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05-15-2008, 03:25 PM #186
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I was really talking about 1. But since you brought it up, could you please go into both?
I got this off another board:
"Biotin is an essential micronutrient for all mammals and is a member of the B complex group of vitamins. Biotin was discovered in nutritional experiments that revealed a factor in many foodstuffs that was capable of curing the scaly dermatitis, hair loss, and neurologic signs induced in rats fed dried egg whites.
Avidin is a glycoprotein found in egg whites and binds biotin very specifically and tightly. From an evolutionary standpoint, avidin probably serves as a antibacterial in egg whites because it is resistant to a broad range of bacterial proteases in both the free and biotin-bound forms.
Because it is resistant to digestive enzymes from the pancreas dietary avidin binds to dietary biotin and prevents its absorption. The normal bacteria of the large intestine synthesize biotin. Cooking changes avidin and makes it susceptible to digestion and unable to interfere with the intestinal absorption of biotin."
Making it seem like if you do drink them, to supplement biotin
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Ok.
1. Avidin is generally deactivated by the pasteurization process.
So drinking pasteurized eggwhites is fine.
Even if this was not the case, this does not negatively effect the quality of the protein anyway.
Additionally, unless your primary protein source was raw egg-whites, your risk of a Biotin deficiency is about nil anyway.
So w/ regard to question 1... I'd say protein quality is equivalent.
2. w/ regard to the body's perception of the food ingested (liquid kcals v.s. solid & chewed whole foods)... I believe solids are superior.
For liquids which need very limited digestion (or complete liquid meals consumed in small quantities) it matters little overall...
However, for bodybuilding purposes (i.e. large amounts of calories being consumed), chewed food is superior.
Chewing initiates the digestion process.
Without mastication, gastric emptying is speedier...and digestion is less efficient.
So... w/ regard to larger amounts of liquid protein (or pro + carbs + some fat), chewing is superior.
For this reason, I chew my carb source prior to ingesting a liquid protein.
This, notably, is the only time i don't consume my protein first in a meal.
I hope I've answered your questions.
-CNS
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05-15-2008, 05:03 PM #190New Member
- Join Date
- Sep 2003
- Posts
- 17
Id say im at around 18% bf atm.
Mon: Chest / Tris
Tues: Legs + 30 mins Cardio
Wed: Off
Thurs: Shoulders + 30 mins Cardio
Fri: Back / Bis
Sat: Cardio AM
Sun: Off
I dont think im ready for a cycle just yet, so no anabolics. Still a lot of room natural growth.
Guess I overestimated my goals? Maybe you can shed some light on my plan and help me achieve a more realistic goal.
Thanks bud
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05-16-2008, 08:53 AM #192
Well i'm consuming almost 5000 cals a day, I still wake up with this starving hunger for food in the morning, I'm a waiter so i'm on my feet for 4-5 hours, then I workout for almost 2 hours and play basketball every other day for about 2 hours so i'm constantly doing smething, I've gained slow steady weight and I'm not fat, still very lean on this bulking diet, its weird. I've been doing it this new way for 4 weeks now.
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You're supposed to.
Which is why i queried your daily activity.
Define 'lean'.
Then.. Stick with it. When fat goes up, revamp the diet.
I won't comment further on the kcal amount.
The ratio of macronutrients isn't favorable though.
Most fat: <> 20 % ave.
Less protein.
-CNS
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05-16-2008, 08:14 PM #194
Thanks for the help, I'll get crackin' on a diet plan and see what ya'll think.
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^^Rock on buddy.
Hit us up with progress reports.
-CNS
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05-17-2008, 10:59 AM #196New Member
- Join Date
- Sep 2003
- Posts
- 17
Any ideas on my diet nark?
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I think your goals are unrealistic.
I think your diet is overkill calorically.
I think your bodyfat percentage is also way too high.
165 lbs @ 18% bf = 128 lbs LBM.
3100 kcals?
Overkill.
Furthermore, at 18% BF... your bodyfat percentage places you in a position where you're more likely to gain more bodyfat than lose any.
My thought?
Well.. I won't touch your diet at all, because I don't think it's applicable to you at all personally.
Get your bodyfat level down to 10% max...
Eat @ maintenance... not hypercaloric.
Bump cardio etc.
..and get that bodyfat down.
Then you can attempt a hypercaloric diet.
-CNS
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05-18-2008, 12:55 AM #198New Member
- Join Date
- Sep 2003
- Posts
- 17
Hmm ok good points.
Guess ill postpone the bulking until I drop down to a more suitable bf %. I'll also bump up the cardio to every day pwo and am on non work out days.
So if I were to eat at maintenance calories would I calculate my bmr using the 165 lbs or the 128 of lbm I have? Maintenance at 165 lbs would be around 2.8k cals for me right?
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05-18-2008, 10:39 AM #200
To add what Narky said, your body is at an optimal anabolic state when it is in the 10-14% BF range, some even narrow it down to 10-12%. This is one of the two reasons we see more and more, if not all, pro-BB being close to competition shape. Another being that it is much easier to lose ~6% BF versus ~10%BF.
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