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endcruelty

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Posts posted by endcruelty

  1. So it's been a week since I last worked out, and my diet has included a lot of Polish chocolate. I hate when family visits from the homeland lol Been walking and driving a lot around the city showing him around, so there hasn't been much energy for a workout. Tomorrow I'm definitely gonna get a workout in though

    Nice, so how is your back holding up?

    In general, pretty well. Ever since I added stretching after every workout, it's been feeling nicer. Although last week after deadlifting, the next day it was bugging me. The time before it was fine, so I'll chalk it up to bad form

    Should use a swiss ball, may be easier to regulate the strain on your back& core

    In what way? Stretching, squatting?

    Good work with the riding, did you end up doing that 15k'er?

     

    Hope all is well with you and your training is going well, keep at it MF.

    I have no idea man lol How do people ride such long trips (50km+)? After about 10km my ass hurts so bad

  2. On Wed I did legs, which was mostly squat, sumo squat, lunges, wall sits, calve rasies, a touch of plyometrics, and afterwards a short bike ride.

     

    The next 2 days, my calves, hamstrings, and groin were on fire. I don't think it's ever been this sore. I couldn't flatten my foot when walking, so basically I walked around on my toes. It was definitely interesting going to the toilet.

     

    On Sat it finally healed up enough that I could walk, but calves still hurt with every step. Even today they're still a little sore, almost a full week later. Had no idea my calves would get this ruined.

  3. Lodz , center of Poland

    I lived in the Bogatynia area until the age of 6 before moving to Canada

     

    What is Herb protien? Is that a brand, or a specific type of herb or a mixture of protiens from several herbs?

    I assumed he meant iHerb, but I could be wrong.

  4. Hi,

     

    I live in Finland and I order supplements from iherb.com. They ship really fast and the price level is approximately half of the price level here in Finland (incl. shipping and tax).

     

    -Patrik

    I was literally just about to say the same thing. I don't live in Finland, but I know someone who does and she told me about how good iherb was. I've made about 6 orders with them (I'm in Canada though), and have yet to have an issue with them

  5. I never really checked how my back looked during a squat in the past, but recently I did because I was curious, and noticed my lower back curves when my ass gets to the grass. I've read it's because of tight hips and hamstrings. For about the last couple months I've done a lot of stretching (not just for better squats, more so for general health), but it's still curving. I've also tried to widen my stance, but no luck.

     

    Any ideas what can be done to prevent the curving?

     

    http://www.eatdrinklift.com/wp-content/uploads/2013/01/butt-wink.jpg

  6. Ok I'll post recent happenings, since someone did ask

     

    1. Went back to a workout I did over 10 years ago, because it seemed to work for me back than. I did the traditional chest/tri's, back/bi's, legs, shoulders/forearms, rest. Later decided to switch it up a little. I read how Schwarzenegger would superset with chest and back exercises, so I decided to give that a try. Now I'm doing chest/back, tri's/bi's, shoulders/forearms, legs.

     

    2. I've started jump rope again, unfortunately my right knee has not been kind ever since I injured it out 2 years ago. I make sure to land soft, but after a 14min jump, the knee hurts the next day, and still hurt about a week later. The other day I managed to do 16mins, the next day my knee is fine, but a few days later it starts to hurt. I'm definitely not jumping as much as I'd like because of that.

     

    3. I have been biking a lot more too, easier on the knees I noticed. Went for a ride, got lost a couple times, ending up doing 20km (which is a lot for me, I am a fat ass and all lol)

     

    4. My leg workouts are very light, mostly plyometrics. Burpees, jump squats, jump lunges, swiss ball squats, and wall squat isometric, etc. I'm slowly adding weight to my squats, but my priority is getting my hip and core area more flexible and strong before attempting anything crazy.

     

    5. My heavy bag has unfortunately been in storage. I moved into a condo and can't really hang it anywhere, but can't seem to sell it either (I got a great deal and went through a lot to get it, so I'm a little attached to it).

     

    6. I'm stretching a lot more than usual. I've come to the conclusion my knee and back issues are because of tightness and my body doesn't perform to it's full potential because of that. I'm mostly sticking with traditional yoga poses, pigeon pose is my favorite

     

    7. Nutrition wise, I haven't been eating too well in the past, probably one reason I've become such a chubbo. A lot of bread, processed crap, eating heavy late in the day. But ever since I got back into the gym, I've been eating more clean. Usually around 1-2cups of beans and/or lentils with 1-2cups rice, protein shakes, apples, bananas - all daily now.

     

    Began taking 5000iu vitamin D because the recommended nmol/L is 75-250, and mine was 28. B12 recommended is 198-615, mine was 458, but I'm taking 2000 mcg daily just for a little kick.

  7. Pretty interesting article I came across today.

     

    http://www.ergo-log.com/rice-protein-works-just-as-well-as-whey-for-bodybuilders.html

     

    The price of whey proteins has been rising in recent years and the trend looks set to continue. Fortunately there are also plant-based proteins, such as rice protein. Right now rice protein is more expensive than whey, but in five years it won't be. And if you use rice protein in the right way you can get the same results as you would with whey protein, researchers at the University of Tampa write in Nutrition Journal.

     

    Plant-based proteins have a bad name in the strength sports world, and not entirely without reason. The amino acid composition of plant-based proteins is not as good for muscle building as animal-based proteins.

     

    This is mainly because plant-based proteins contain less leucine, according to researchers. Muscle cells recognise leucine and make their anabolic machinery work harder the more leucine molecules they 'see'. Animal experiments have shown that rats can build up just as much muscle mass with wheat protein as they can with whey protein – as long as the researchers add a hefty amount of leucine to the wheat protein.

     

    The table below compares the amino-acid content in whey with that of rice protein. The quality of rice protein is not bad for a plant-based protein, but whey contains one and a half times as much leucine.

     

    http://www.ergo-log.com/plaatjes/riceproteinversuswheyprotein3.gif

     

    The price of whey proteins has been rising in recent years and the trend looks set to continue. Fortunately there are also plant-based proteins, such as rice protein. Right now rice protein is more expensive than whey, but in five years it won't be. And if you use rice protein in the right way you can get the same results as you would with whey protein, researchers at the University of Tampa write in Nutrition Journal.

     

    The price of whey proteins has been rising in recent years and the trend looks set to continue. Fortunately there are also plant-based proteins, such as rice protein. Right now rice protein is more expensive than whey, but in five years it won't be. And if you use rice protein in the right way you can get the same results as you would with whey protein, researchers at the University of Tampa write in Nutrition Journal.

     

    For a reasonable anabolic stimulus you need about 3 g leucine. A standard amount of plant-based protein is 20-30 g and this isn't enough to give you 3 g leucine. That's why strength athletes react less well to plant-based proteins than to animal-based proteins in experiments in which researchers generally use standard quantities.

     

    But what happens if you give an athlete more plant-based protein than the usual 20 g? Say 48 g? Will a plant-based protein still have less effect on strength and muscle mass than whey?

     

    The researchers tested this in an 8-week-long experiment. They got 24 students, who'd been doing strength training for at least a year, to train using a nonlinear periodization scheme, in which they alternated hypertrophy and strength days. On hypertrophy days the students trained using weights with which they could just manage 8-12 reps; on strength days they used weights with which they could manage a max of 2-5 reps.

     

    After working out half of the subjects were given a shake containing 48 g whey isolate. The other half were given a shake containing 48 g rice-protein isolate.

     

    At the end of the eight weeks the subjects in both groups had made the same amount of progression.

     

    http://www.ergo-log.com/plaatjes/riceproteinversuswheyprotein.gif

     

    The price of whey proteins has been rising in recent years and the trend looks set to continue. Fortunately there are also plant-based proteins, such as rice protein. Right now rice protein is more expensive than whey, but in five years it won't be. And if you use rice protein in the right way you can get the same results as you would with whey protein, researchers at the University of Tampa write in Nutrition Journal.

     

    The price of whey proteins has been rising in recent years and the trend looks set to continue. Fortunately there are also plant-based proteins, such as rice protein. Right now rice protein is more expensive than whey, but in five years it won't be. And if you use rice protein in the right way you can get the same results as you would with whey protein, researchers at the University of Tampa write in Nutrition Journal.

     

    "Differences in protein composition are of less relevance when protein is consumed in high doses throughout periodized resistance training", the researchers write. "Rice protein isolate consumption post resistance exercise decreases fat-mass and increases lean body mass and skeletal muscle hypertrophy comparable to whey protein isolate."

  8. Generally a standard EZ bar weighs between 30-35lb. A standard Olympic barbell weighs 45lb although it is fairly common to find 55lb bars at many powerlifting gyms. You might also come come across what's known as a Texas Deadlift Bar in some of the Powerlifting/strength gyms in the States; it's designed to be stronger although it still weighs the same as a regular Olympic bar.

     

    As Robert mentioned, the weight of the bar should be counted for your lifts.

    Oh wow, did you really just revive an 8 year old topic? lol

  9. Yesterday I went for a short bike ride, for an hour maybe, and my lungs began to hurt very quickly (within 5mins of riding). I don't believe my lungs were bleeding, but it sure did feel like it. If I felt like I was dying I'd return home, but it wasn't bad enough for me to turn around. When I got home and took deep breaths, it was a bit painful. I went for a long walk and I felt it a little too, but not as bad when riding my bike.

     

    Couple months ago I took a bike ride, went drinking that night, a few days later went for another ride, and I ended up being sick for about a month. At one point throwing up, chills, nasty phlegm that woke me up at night when I couldn't breathe, trouble taking deep breaths, and all that good stuff.

     

    I've noticed even when I was a teen that my lungs hated the cold air, jogging down the street to catch the bus would hurt. So it's not something that just came up recently.

     

    So my question... wtf is wrong with me?

  10. Awesome thanks. Does it matter what type of coconut oil you use or is it ok to use the cheap stuff?

     

    Also why is it that all these nutrition doctors/gurus, recommend avoiding it? Don't want to undo all my hard training work!

    Links? I'm no expert, just curious what they say

  11. Here's some pretty good reading for reasons to use coconut oil

     

    http://www.streetdirectory.com/food_editorials/health_food/fruits/reasons_you_should_be_using_coconut_oil.html

    It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.

     

    1. Coconut oil doesn't turn to fat in your body.

     

    Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

     

    People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

     

    Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

     

    2. Coconut oil increases your metabolism.

     

    Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

     

    Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

     

    The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

     

    This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

     

    3. Coconut oil has omega 3 fatty acids.

     

    Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

     

    4. Coconut oil gives you energy.

     

    Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

     

    This is because coconut oil is nature's richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy.

     

    This is because coconut oil is nature's richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

     

    5. One of the best things you can use on your skin and hair is coconut oil.

     

    Coconut oil one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

     

    Not only does is soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

     

    6. Coconut oil has healthy benefits that most other oils do not.

     

    Evidence is mounting that coconut oil has anti-fungal, anti-bacterial and anti-viral effects when both consumed and used topically on the skin.

     

    Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

     

    Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

     

    7. Coconut oil is one of the best oils you can use for cooking.

     

    It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

     

    It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

     

    Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

    Personally, I use it for cooking because I use less of the stuff compared to olive oil. I'll use maybe a tea spoon on my big pan and I don't add anymore during cooking, I love the stuff. I have another non-stick pan that's not really non-stick anymore (it's old) and if I use coconut oil, stuff tends to not stick as much compared to using olive oil.

     

    It is quite expensive, so when it's on sale, I go a little nuts and buy a bunch of them

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