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      05-10-2016, 10:20 AM   #1167
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Magic is staying away from work environment, it's toxic. I was gone for a week and my only cheat was a few ketchup chips (had to try them) and some Golden Oreos.

This morning, back at work, I've already had 3 Peeps and an entire chocolate bunny. People can't be leaving this shit laying around with me here. . .
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      05-11-2016, 11:14 AM   #1168
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i'm fat again back at 20%bf, 157#s and 5'5". Didn't go to the gym for 8 months since last may and gained only 3lbs but all my muscles turned to flab
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      05-11-2016, 12:35 PM   #1169
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Originally Posted by Verbiage View Post
BCAA's, just like any other form of supplementation, are best used as part of a recovery group/stack along with adequate whey/casein, creatine/beta-alanine, multivitamin, etc. I have noticed immediate and significant changes after implementing a daily dose of BCAA's, especially during my recovery weeks when I will go without training for a specified amount of time. It assists with the creation of lean muscle and tissue recovery, and not the accelerated loss of fat.

Intermittent fasting is helpful, but largely circumstantial based on your physical state and conditioning frequency. I've personally never been on either extreme; never felt the need to eat every 2-3 hours, snack throughout the day, or severely cut calories. In fact, it is most beneficial to focus your meals and caloric intake bulk within 2-3 meals a day, and supplement whatever your deficit may be with intermittent snacking; this can't be overdone however, as you will end up upside down without knowing it. Tracking calories can assist with avoiding of this.
I haven't delved too deeply into it, because i have a few bodybuilder friends whom i trust. They told me to take BCAA's and i started taking them. But they told me i should be consuming them just before and during any intense workouts that are over 30min. Mainly because during high intensity work outs, your body will metabolize the BCAAs you get from natural proteins leaving you with a deficit for recovery. I haven't noticed much of a difference with or without them. One thing i have noticed recently is that the few days that i've used coconut water when mixing my BCAAs i felt much better, fresher and more powerful during my rides than when i use straight water. Before the coconut water, i used to mix some straight up BCAAs with another brand of BCAAs which also has creatine and electrolytes. But the potassium and electrolytes in the coconut water seems to be somewhat magical. That's the biggest supplemental difference i've experienced so far. The only other things i supplement is magnesium, D3 and fish oil. I use the BCAAs with the creatine the morning after workout days and usually have a muscle milk or quest bar the following day to just a small protein boost.

I'm going to be seeing a dietician soon. The wife has already done it and is learning a lot. The one she's seeing is also a MD which makes me happier. We're not seeing her for shopping lists, or meal plans, rather for genetic preferences, blood type preferences and any nutrient deficiencies we SHOULD be supplementing. We have friends who spend $1000 a year on supplements and they have no idea whether or not they need them. Seems to make sense to pay some of that up front and find out exactly what you should be supplementing.

I'm with you on fasting, not a big fan unless you're doing a detox/cleanse of sorts. Because of that, i feel that fasting for health reasons is a valid concept. Fasting for weight loss is silly in my opinion. Unless we're talking about rolling out of bed, having a shot of espresso and hitting a 20 - 30 run. Doing that once likely has no affect on your weight loss, but doing it 2 to 3 times a week will train your body to be proficient at burning fat stores for energy when you are nutrient deficient. Not only will this help your bodies effectiveness in regards to burning fat, it will help you power through any longer exercise sessions when you can't consume and process enough food energy to keep up with your burn because your body will be accustomed to turning to fat stores for energy. Clearly, not as important with weight training, but with cardio and endurance training, its valuable training aid.
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Last edited by Mr Tonka; 05-11-2016 at 12:40 PM..
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      05-11-2016, 12:56 PM   #1170
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Quote:
Originally Posted by kevinbahnz View Post
i'm fat again back at 20%bf, 157#s and 5'5". Didn't go to the gym for 8 months since last may and gained only 3lbs but all my muscles turned to flab
I can't believe you've done this.

Quote:
Originally Posted by Mr Tonka View Post
I haven't delved too deeply into it, because i have a few bodybuilder friends whom i trust. They told me to take BCAA's and i started taking them. But they told me i should be consuming them just before and during any intense workouts that are over 30min. Mainly because during high intensity work outs, your body will metabolize the BCAAs you get from natural proteins leaving you with a deficit for recovery. I haven't noticed much of a difference with or without them. One thing i have noticed recently is that the few days that i've used coconut water when mixing my BCAAs i felt much better, fresher and more powerful during my rides than when i use straight water. Before the coconut water, i used to mix some straight up BCAAs with another brand of BCAAs which also has creatine and electrolytes. But the potassium and electrolytes in the coconut water seems to be somewhat magical. That's the biggest supplemental difference i've experienced so far. The only other things i supplement is magnesium, D3 and fish oil. I use the BCAAs with the creatine the morning after workout days and usually have a muscle milk or quest bar the following day to just a small protein boost.

I'm going to be seeing a dietician soon. The wife has already done it and is learning a lot. The one she's seeing is also a MD which makes me happier. We're not seeing her for shopping lists, or meal plans, rather for genetic preferences, blood type preferences and any nutrient deficiencies we SHOULD be supplementing. We have friends who spend $1000 a year on supplements and they have no idea whether or not they need them. Seems to make sense to pay some of that up front and find out exactly what you should be supplementing.

I'm with you on fasting, not a big fan unless you're doing a detox/cleanse of sorts. Because of that, i feel that fasting for health reasons is a valid concept. Fasting for weight loss is silly in my opinion. Unless we're talking about rolling out of bed, having a shot of espresso and hitting a 20 - 30 run. Doing that once likely has no affect on your weight loss, but doing it 2 to 3 times a week will train your body to be proficient at burning fat stores for energy when you are nutrient deficient. Not only will this help your bodies effectiveness in regards to burning fat, it will help you power through any longer exercise sessions when you can't consume and process enough food energy to keep up with your burn because your body will be accustomed to turning to fat stores for energy. Clearly, not as important with weight training, but with cardio and endurance training, its valuable training aid.
Yeah, that's a decent stack of the essentials, and covers the critical areas, in my opinion. Everything else is literally, just that: supplementary. I take whey protein because before, I didn't realize just how badly my diet was lacking in it. It was actually pretty bad, 2-3 years ago LOL. Along with the other isolate compounds in it combined with the extreme stress my body undergoes on a regular basis, I feel as though what I take literally fits my conditioning style; pre/post, protein, multivitamin for epic neon pee, and fish oil & D3. That's a good call on the dietician. Just pass whatever gems you find out about this way, pls.

And dude! Fasting for weight loss is so crazy LOL.

Everyone listen to Mr Tonka. Dude is the cardio master. Literally.
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      05-11-2016, 01:55 PM   #1171
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Quote:
Originally Posted by Verbiage View Post
I can't believe you've done this.



Yeah, that's a decent stack of the essentials, and covers the critical areas, in my opinion. Everything else is literally, just that: supplementary. I take whey protein because before, I didn't realize just how badly my diet was lacking in it. It was actually pretty bad, 2-3 years ago LOL. Along with the other isolate compounds in it combined with the extreme stress my body undergoes on a regular basis, I feel as though what I take literally fits my conditioning style; pre/post, protein, multivitamin for epic neon pee, and fish oil & D3. That's a good call on the dietician. Just pass whatever gems you find out about this way, pls.

And dude! Fasting for weight loss is so crazy LOL.
Everyone listen to Mr Tonka. Dude is the cardio master. Literally.
I'd be soooo fast on a bike if i were only 157 pounds. But i'd look like i just got back from a 2 month stay on Naked and Afraid. lol

I'm hardly the cardio master. But being around endurance athletes for the last 10 years has caused some learning via osmosis.

It's amazing what our bodies are capable of and why they do what they do. The dietician loves what she does because everyone's problems are all unique because of their genetics, life style and eating habits. So even though most come in for the same issues, the solution is often quite different.

The wife went in because she can cut her calories to 1200/day or consume 3000/day and weight doesn't move. First thing she found out was that her body is retaining 26% MORE water than the average pro endurance athlete. She also now believes me that our bathroom scale is lying to her when it says she's 25% body fat. Dr tested with 3 methods and came up with 16% BF. Dr said she was most fat on tricep..... this kind of worries me because i KNOW her ass is the fattest part of her. lol But the Dr said that was in relation to muscle in the area. Before being a triathlete she was a gym rat and squats was her thing. I just remembered that i took a pic of her arm when she was making cookies a while back. Suppafat triceps!! lol



Anyway, the excess water retention was the reason coconut water made it's way into my fridge. Wife's been uploading pictures of everything she eats to her website and has been getting feedback on what she's consuming. So far the only thing she's suggested she change out was muscle milk. She said the protein isn't that great and you get no other benefit from the product. She said the quest bars have the same protein, but she's cool with the quest bars because you get other nutrients from the bar.

They also test genetic traits and statistically speaking the software system said she had 0% likelihood of cancer or heart disease. So looks like someone else will get a swing at her after i die. lol

Another odd thing she said was that small pockets of fat that just show up out of the blue are often a result of your body freaking out over some intense workout while being nutrient deficient. It then rushes to store some fat in case that happens again. She said it can be challenging to figure out what course of action will allow your body to relinquish it.
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      05-11-2016, 02:01 PM   #1172
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Quote:
Originally Posted by Mr Tonka View Post
...Unless we're talking about rolling out of bed, having a shot of espresso and hitting a 20 - 30 run. Doing that once likely has no affect on your weight loss, but doing it 2 to 3 times a week will train your body to be proficient at burning fat stores for energy when you are nutrient deficient. Not only will this help your bodies effectiveness in regards to burning fat, it will help you power through any longer exercise sessions when you can't consume and process enough food energy to keep up with your burn because your body will be accustomed to turning to fat stores for energy. Clearly, not as important with weight training, but with cardio and endurance training, its valuable training aid.
I completely agree with this... I get up in the morning and train fasted when I'm trying to get lean and I find it really makes a difference. I do it whether working with weights or cardio. I'll have a pre-workout and some BCAA or something with no calories (so I don't break my fast). I then workout and shower. Then I have my first meal of the day (or shake). Really helped me get to single digit body fat quickly. I also find that when I stop doing this, I have a TON of energy in my workouts.

Having said that, this is the only time I do anything fasted. Once I'm lean enough, I stop training fasted in the morning.
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      05-11-2016, 02:06 PM   #1173
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Quote:
Originally Posted by Mr Tonka View Post
first part

pic cuz pic


more interesting stuff
Man that was fantastic! Especially the portion of her being 26% BF! Wtf! With extremities like hers, I can't even imagine that. But that really sounds like she's made some excellent choices in the past, wish my gf had those tendencies. I'm working with her now on it, her transition into this realm has been slow and painful.

But the emergency fat stores! THAT'S something I've never heard before. Just gives people another excuse for spontaneous weight gain.
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      05-11-2016, 02:50 PM   #1174
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Quote:
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Another odd thing she said was that small pockets of fat that just show up out of the blue are often a result of your body freaking out over some intense workout while being nutrient deficient.
How small? Like these 3-5cm angiolipomas I get on my arms and legs? I've had a few cut out, but they keep growing in different places. Dr. showed me one after removal, and described it as fat fed by a lot of blood vessels. NOT attractive at all.
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      05-11-2016, 02:57 PM   #1175
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How small? Like these 3-5cm angiolipomas I get on my arms and legs? I've had a few cut out, but they keep growing in different places. Dr. showed me one after removal, and described it as fat fed by a lot of blood vessels. NOT attractive at all.
Not quite. More like a dude getting love handles out of the blue or maybe more fat on his chest. Or a woman getting thicker thighs or a pooch on her belly type thing. But like over the course of a month while you're keeping up high intensity workout and good diet.
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      05-11-2016, 03:01 PM   #1176
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I began to think I had misunderstood the Dr., because he said something about a theory that they came from stressors, I thought things like blunt trauma. ie the ones on the backs of my forearms are from dropping a curl too fast and hitting the bottom of the preacher bench.
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      05-13-2016, 09:37 PM   #1177
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Intervals has me fucking TOAST Mr Tonka I refuse to live, anymore. 4 more weeks of this. I cannot.
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      05-13-2016, 10:40 PM   #1178
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nice... a fitness thread.

^^ big into fitness

Currently cutting. calorie deficit, carb cycling, cardio post workout (either HIIT on bike or stairmaster.) training 6x a week.
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      05-13-2016, 11:57 PM   #1179
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Quote:
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Intervals has me fucking TOAST Mr Tonka I refuse to live, anymore. 4 more weeks of this. I cannot.
I can see the whole "warm apple pie" thing, but toast?!? I thought you had a GF...

But still, banging some toast now and then is no reason to end it all. There must be a support group or something for that kind of strange addiction.




I'm supposed to be starting intervals rides soon. I'm not looking forward to it.
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      05-14-2016, 11:30 AM   #1180
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Quote:
Originally Posted by Mr Tonka View Post
I can see the whole "warm apple pie" thing, but toast?!? I thought you had a GF...

But still, banging some toast now and then is no reason to end it all. There must be a support group or something for that kind of strange addiction.




I'm supposed to be starting intervals rides soon. I'm not looking forward to it.
Damn you!
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      05-16-2016, 10:29 AM   #1181
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Mr Tonka when are these kids going to learn to read their post before posting????
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      05-16-2016, 10:39 AM   #1182
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Mr Tonka when are these kids going to learn to read their post before posting????
He's YOUR nephew!

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      05-16-2016, 10:58 AM   #1183
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Quote:
Originally Posted by UncleWede View Post
Mr Tonka when are these kids going to learn to read their post before posting????
Quote:
Originally Posted by Mr Tonka View Post
He's YOUR nephew!

Dammit, I was hoping he was referring to someone else in another thread, not this one.
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      05-16-2016, 11:14 AM   #1184
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He's YOUR nephew!

Until you see how he progresses on the track with his DCT, then you want to claim him again.

I'm always fine with my red-headed step-nephew . . . . wait, where did that hair come from?????????????
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      05-16-2016, 11:22 AM   #1185
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Until you see how he progresses on the track with his DCT, then you want to claim him again.

I'm always fine with my red-headed step-nephew . . . . wait, where did that hair come from?????????????
Unless DCT is Diet Calculation Tracking, then I know not of what thine speaketh.
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      06-06-2016, 03:06 PM   #1186
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@Verbiage

Trying some new stuff the wife's nutritionist suggested. I've actually had the bars already. They taste fantastic! Like a dark chocolate, almond coconut brownie. Calories are a little on the high side, but so far every time i've eaten one before a ride i've felt like a rock star when riding.
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      06-07-2016, 12:51 PM   #1187
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@Verbiage

Trying some new stuff the wife's nutritionist suggested. I've actually had the bars already. They taste fantastic! Like a dark chocolate, almond coconut brownie. Calories are a little on the high side, but so far every time i've eaten one before a ride i've felt like a rock star when riding.
I dunno why I don't get mentions in my notifications anymore.


But that's awesome stuff! That protein in particular, excellent ratio of calories to g's. Is it a whey/casein blend? 30g is quite a bit, and a 41g scoop is a decent size for a full one. I'm glad they're working so well! I've heard of the Vega brand before, but never looked into their dietary information until these pics.


EDIT: Also, that recovery accelerator is AWESOME!
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      06-07-2016, 01:13 PM   #1188
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Quote:
Originally Posted by Verbiage View Post
I dunno why I don't get mentions in my notifications anymore.


But that's awesome stuff! That protein in particular, excellent ratio of calories to g's. Is it a whey/casein blend? 30g is quite a bit, and a 41g scoop is a decent size for a full one. I'm glad they're working so well! I've heard of the Vega brand before, but never looked into their dietary information until these pics.


EDIT: Also, that recovery accelerator is AWESOME!
It's all plant based protein, predominantly yellow pea protein. I haven't tried the protein yet.

The bars are great and the recovery tastes ok, but is somewhat gritty. May go better in something other than just water. Wife said the protein is good. She made a very simple smoothie this morning with it and said it tasted creamy vanilla. It's a SUPER fine powder so i'm guessing it'll dissolve in water pretty well. We mainly go the protein because the nutritionist suggested she use plant based protein as a supplement while shifting at least 3 6oz portions of fish each week. Have you ever heard of Infinite Nutrition? The wife uses them for her endurance nutritional needs. It's pretty cool, you can log on to their website and make your own personal blend of nutrition. Protein, potassium, sodium, Flavor, etc.... And you can fine tune it as well. Get a small bag, find that you want more of a pineapple flavor, dial it up next time. She loves it.


I just got news that one of the local tile distributor reps that i've known for some time passed away this weekend. He was diabetic and i suspect that had something to do with it, but i don't know any details other than his son found him when he got home from school on Friday.

Seems to me that focusing on eating more healthy foods is the key to good health. (so long as your genes don't get in the way.) If nothing else, eating less processed foods is a huge benefit.
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