-A personal experience with nutrition and exercise-

Monday, August 2, 2010

I'm Back

So, for the last month I have been busy traveling and spending time with my family. I think I only did 2 traditional workouts in the last 30 days and they were in the in the first week. The rest of the time I had been laying in the sun with a little swimming thrown in.

This was truly the longest I had gone without weight exercising since I began 2 years ago. I only a little size but other than that look just about the same. I was originally worried I would lose some muscle but this did not happen. My diet during the break stayed pretty consistent with the high starch low-moderate protein and low fat.

Today was my return to the gym and it went well with no strength loss. I am still deciding and playing around with what exercises I will be using for this next program. Still looking to gain some size but my goals are slightly different. I will do a post of what my new program looks like in the next few days.

Tuesday, June 29, 2010

Low Protein Diets & Thermogenesis

After reviewing a research paper on obesity it appears that there may be benefit in consuming a "low protein" diet at least for short term metabolic advantage. Perhaps even permanently improving certain imbalances. There are obviously some varitations in how effect certain person's metabolisms are in effectively promoting DIT(diet induced thermogenesis). 
Perhaps these variations are contributed to nurtient quantity and limiting refined foods.

 "Using diets providing
3% protein (low-protein, LP) and 15% protein
(termed high-protein, but actually normal-protein, NP)
to overfeed university students a daily excess of
4.2 MJ (1000 kcal) or more over periods of 3 ± 6
weeks, they reported that the efficiency of weight
gain was less than predicted if the excess calories
were laid down as body fat; this deviation from
predictions being particularly marked during LP-overfeeding.
In the absence of significant changes in digestibility, in body composition and in physical
 activity level, they attributed the bulk of the `missing
calories' (re¯ected in the low efficiency of weight
gain) to an increase in heat production, and the term
dietary-induced thermogenesis came into existence.
This was subsequently shortened slightly to dietinduced
thermogenesis and abbreviated as DIT by
Stirling and Stock."

"the majority of overfeeding
studies conducted during the past 3 decades have
failed to demonstrate a high cost (that is low ef®-
ciency) of weight gain in response to overconsumption
of diets typical of af¯uent societies, in which protein contributes 12 ± 16% of energy intake.Furthermore, in a closer inspection of the gluttony
experiments of Miller et al,5,6 Stock shows that the
cost of weight gain on the NP diet (15% protein) was
more or less what would be predicted if there was no
change in energetic ef®ciency.11 By contrast, the cost
of weight gain in those volunteers overfed the LP diet
(3% protein) was well above the predicted values if
the gain in weight was entirely fat, and could only be
due to a large decrease in energetic ef®ciencyƐthat
is to the activation of DIT during overfeeding on the
LP diet."

The expirements showed that there was a much greater cost of weight gain for those eating the low protein diet. This means that there was a "wasting" of calories through diet induced thermogenesis.

"The extent to which low-protein diets could affect
energetic efficiency was not fully recognized until
Miller and Payne used two weanling pigs to compare
the effects of restricting protein intake on the
energy cost of weight maintenance with restricting
energy intake. In this rather bizarre experiment, one
pig was allowed to eat ad libitum a diet with a protein
concentration so low that however much it ate it could
only take in sufficient protein to meet its maintenance
requirement, which meant that growth was impossible.
By contrast, the high-protein pig was fed a
standard, high-protein weaning diet that would normally
produce rapid growth if fed ad libitum. However,
this pig's food intake was restricted such that the
animal could only just maintain weight i.e. growth
was limited by energy. As a result of this dietary
manipulation, the low-protein pig was found to
require almost 5-times more energy to maintain the
same body weight as the high-protein pig. It was not
possible to carry out a proper energy balance, but it is
quite obvious from the results shown in Table 4 that if
the low-protein pig had not converted most of the
extra energy it consumed to heat, it would have
deposited an amount of fat almost equivalent to its entire body weight
- that is as much fat as there was pig!"

But you may be asking yourself why this would be an advantage in our human history.

"...also result in
low efficiency of growth and increased thermogenesis,
16 the teleological argument can be put forward
that a high capacity to activate DIT has emerged
during the course of evolution as an adaptation to
nutrient-deficient diets. As argued by Stock, the
necessity to increase DIT in the face of nutrient
deficient diets probably had survival advantage
during the course of mammalian evolution since it
enables the overeating (on an energy basis) of such
nutrient-deficient diets in an attempt to achieve an
adequate intake of the specific nutrient, but without
the disadvantage of excessive fat accumulation and
hindrance to optimal locomotion, hunting capabilities,
and the ability to fight or flight. Viewed in terms of
survival value, it is therefore not surprising that
protein de®ciency is a most potent dietary stimulus
of thermogenesis, and Miller, who was very much
aware of this following earlier studies on protein :
energy requirements for maintenance, is therefore
selected a low-protein diet in order to test the ability
of humans to resist weight gain during overfeeding."

Overfeeding a Low-Protein diet could possibly be a tool to see where you stand metabolically, allowing an inside look at glandular homeostasis.

the possibility arises
that overfeeding low-protein diets could serve as a
tool for maximising DIT to exaggerate individual
differences in energetic efficiency. In other words,
low-protein overfeeding may serve as a `magnifying
glass' for unravelling the genetic and metabolic basis
by which variations in thermogenesis contribute to
susceptibility to leanness and fatness during overconsumption
of the typical (well balanced) diets of
our afluent societies."

Thursday, June 24, 2010

Serge Nubret Training DVD

I have just uploaded the very rare Serge Nubret Training DVD. In it, Serge shares his amazing insight on the philosophies of bodybuilding. It is a pretty long seminar and shows all the exercise variations that he recommends as well as his posing routine. Enjoy

Wednesday, May 26, 2010

Back to posting... Serge Nubret pt.1

So I have been real busy the last 2 weeks with my best friends wedding and other obligations. I have been doing the 5 meals a day thing for about a month now and have nothing particularly special about it and find it a sort of a pain to make time to eat all the time. I do enjoy cooking but it really plays havoc with my social life trying to eat every 3 hours with my standard foods.

I am also going to pay tribute to my favorite bodybuilder in this posting. A young Nubret with a young Arnold.
The reasons why I appreciate Nubret so much are numerous. He was originally born and raised in Guadeloupe where he began lifting at 19. His first inspiration was upon seeing Steve Reeves, who is probably one of the greatest. Serge, not reading popular magazines of the day, learned that high volume moderate weight training built great mass. By the age of 21, with 2 years of training he had won the title Mr. Guadeloupe twice.

Serge is one of the most open and honest bodybuilder there ever was. He takes much time to explain to other posters many things that are beneficial and what one should focus on.

It is interesting to me that he always strictly claims to never using steroids. Even at the age of 68 when almost every other bodybuilder from his period has admitted to it. I am not saying that he is telling the truth but, he was very unique in the way that he trained as well as ate.

He would nearly always train in a fasted state. He never ate breakfast and would consume 1 to 3 huge meals a day, commonly consuming up to 3 to 4 kilos of red meat along with rice & beans. This makes him fairly unique in terms of bodybuilders. He is also big on eating real whole "mother's food". He also claims to train the same way he always has and that is based on VOLUME.

*On my homepage and to the right, there is a page labeled Words of Wisdom from Serge Nubret In it are quotes from him that I have gathered that I feel are very important.

Friday, May 14, 2010

Quick Post

So I have been doing the 5 meals a day for a week, and as of this point I am kind of enjoying it. As I mentioned before it is an odd feeling for me as I never feel real strong hunger like I did eating 3 meals a day. I considered stopping after the second day, but stuck with it and now I am enjoying it. The only part I don't care for is managing my time so that I can cook what I need to. But I am getting used to it.

My routine has been a little modified but I have seen some really good results. I have split my routine into twice a day instead of one longer session hitting two body parts each day. I hit each body part twice a week and have actually seen improvements in my lifts. Each session is 45min-1hr.

Today was the second deadlift training day. I pyramided up to a 300lb x 5 which felt really good. I am trying to make slow and steady progress. Any one that deadlifts knows the biggest problem with them.....Your Shins Take A Beating
Here are mine even after wearing long pants:

Thursday, May 6, 2010

On going process...

So I have decided to split my big meals into smaller more frequent meals to see what effect it has on my composition. I've been talking with one of my weightlifting buddies and he has convinced me to up my protein and eat more frequently. I have been apprehensive about this because our "ancestors" didn't eat like this. But, the more I think about it, the more I realize that I am not doing things my ancestors were doing anyway. Sometimes you have to break the mold and learn what has worked for others too.

So my meals right now are about 50grams of complete protein and 100grams of carbs. I looking to reach about 5-6 meals a day.

*-Just the first day of doing this I feel alot less tired and didn't feel like taking a nap after a meal which was always the case with the big meals*

I have tweaked my program a little as far as I am going to do the volume double split and I am a incorporating a deadlift specialization program. My goal is to get to 405 by the end of the year. I am also going to be attempting to gain 25lbs of lean mass by the end of the summer and prove that it can be done without gaining much, if any fat.

Friday, April 30, 2010

Refinement and Resetting

So I was feeling extremely drained and tired this whole week. My sleep these last few weeks has been very light with waking 1-2 times each night to urinate. Then last night I couldn't even sleep because I was so hungry. After watching the Science Behind the Cycle Diet DVD this week I realized that these are signs of being in a super-compensatory state. Therefore tonight, I thought I would try a little refeed of types. I ordered a Pappa Johns' XL Cheese pizza. I ate the entire thing in about 1 hr. After finishing I felt a little full but other than that I felt great. I checked my blood sugar after 2 hrs of finishing and it was 105. It seems that my insulin sensitivity is pretty good. My vascularity right now is pretty impressive and I feel like I'm burnin' at 100 degrees.

I am finally getting my routine narrowed down and that is making me feel more confident. I feel that I am getting a little "skinny" and seem to have lost some size trying to get too lean. I am going to be taking a little break and when I come back I am going to go for a more traditional weight gaining cycle. I am going to be trying to consume 4500-5000 kcals a day(HED style) to try and regain muscle that was lost a while ago due to much under-eating. I am confident I will gain minimum fat as I have a few trick I am going to try. Early afternoon today I weighed 185 on the scale that I usually use(don't know exactly how accurate it is). My goal right is about 25 lbs I want to get back. I am going to keep a log going and will update my progress weekly.

I have lately been intrigued with bodyweight exercises and have been playing around with them. I was able to do 6 hand stand push-ups today. My goal is to get to 15+

EDIT: My waking/fasting blood glocuse the following morning was 85

Friday, April 23, 2010

Current Condition... Inspiration

So I haven't really changed my diet much as far as items go. I am still generally eating potatoes, egg whites and lean beef and feeling really good. I am definitely getting more separation in my physique and the scale tells me my weight is around 185-187, although Im not sure how accurate it is.

My training routine has changed considerably. And I have continued to increase my volume of training. I have found that my body responds best to this types of training when my goals are hypertrophy. The routine is based on that of Serge Nubret. I feel that if a person is looking to increase strength, than yes, low volume is best as it causes more stress on CNS. One of the best ways to increase intensity is not through simply increasing weight but actually decreasing resting time between sets. I have also found that increase work capacity is also crucial in muscle hypertrophy.

Serge Nubret in my opinion is probably the greatest and most humble bodybuilder to come after the Golden Age. He grew-up in Guadeloupe and learned how to train through his on experiences and eating his native foods. He is against the use of supplements including protein powder, and eats and recommends a diet of Red Meat, Rice and Beans. His training style is based on the Mind-Muscle connection which I have found the most success with. I have learned not to worry about how much weight I am using and concentrate on the pump as well as the actual movement of the weight. I have included an interview which you can hear him talk about bodybuilding.

I should be receiving my Science Behind the Cycle Diet DVD on Tuesday and will be reviewing it on here. I have been reading much of Scott's forum and posts and it is painting a picture for me as to how I should read my biofeedback. After viewing it, I am going to try and apply the principles if they will work for me this summer. If not, I will wait until fall time to try it.

Friday, April 2, 2010

Overfeeding, Increased Testosterone and Diet Composition

As most know, for the body to create new tissue, the body must be in a caloric excess. When a person eats more than the body can utilize, the excess is stored as fat or wasted through generating heat.
What I have been reading recently is that what you eat has an effect on what happens with excess calories that are consumed.

"This was different from the response
in our carbohydrate overfeeding study
(1), in which all subjects had an increase in
basal metabolic rate (mean 12%). One possible
explanation for this difference is that carbohydrate
overfeeding increased serum T3 levels
in all subjects (mean 32%), whereas in this
study mixed overfeeding did not always increase
serum T3 levels. It seems unlikely that
a small increase in serum T3 levels alone could
increase total energy expenditure very much,
since pharmacologically doubling T3 levels
(without overfeeding) increases basal metabolic
rate only 6% and does not affect the
thermic effect of meals or exercise (23). We
cannot rule out the possibility that increased
conversion of T4 to T3 in tissues contributes
to the increase in metabolic rate during overfeeding,
and increased responsiveness to T3
during overfeeding cannot be excluded as a
factor in the increased metabolic rate."

In this study the increased carbohydrate content increased T3 serum concentrations which in turn raised the metabolic rate. This is exactly what you want as a suppressed metabolism means suppressed hormones. It should be mentioned that the added calories in the diet were from extra desserts taken at meals (sucrose). Therefore they found that insulin levels were higher after the overfeeding, but I feel this would be different had the carbohydrates been glucose or starch based. It should be noted that in other studies:

"It has been observed that diets rich in
carbohydrate improve glucose tolerance (12,

Therefore I feel that overfeeding on a unrefined high starch diet will allow the greatest amounts of muscle to be gained while also limiting fat gains to zero or extremely low.

Diet composition plays an integral part in the hormones of the body. To gain the greatest amounts of muscle you must stimulate the muscle, feed the muscle, and have proper hormonal balance.

Many bodybuilding diets focus on consuming large amounts a protein. Extra protein that is not necessary and is a burden on the systems of the body. Protein is not a normal energy source and is extremely inefficient if it is called on to become one. While doing much studying, I have found yet another reason to avoid too much protein:

"The significant negative correlation between protein and resting T concentrations is consistent with the findings of Anderson et al. (2), who demonstrated that a low-protein diet (10% of total energy) was associated with higher levels of T compared with a diet higher in protein (44% of total energy)"

"Testosterone concentrations in seven normal men were consistently higher after ten days on a high carbohydrate diet (468 +/- 34 ng/dl, mean +/- S.E.) than during a high protein diet (371 +/- 23 ng/dl, p less than 0.05)"
"In contrast, cortisol concentrations were consistently lower during the high carbohydrate diet than during the high protein diet (7.74 +/- 0.71 micrograms/dl vs. 10.6 +/- 0.4 micrograms/dl respectively, p less than 0.05)"

Increased Testosterone and decreased Cortisol!! That is the perfect combination. It appears that a high carbohydrate is extremely anabolic and anti-catabolic.

By this chart, that correlates the effects of macro-nutrients on testosterone concentrations, you can easily see that the optimal diet is one that contains High Carbohydrates, Moderate Protein, and a High ratio of Saturated to unsaturated fats. This diet seems to be consistent with what Matt Stone's RRARF and my own recommendations. So as you you look to build muscle keep these variables in mind.
My next post I will discuss proper exercise regimens and how the utilize them.

Wednesday, March 31, 2010

Potatoes, Protein. . . and some Low Volume Training

The Lovely Potato

So as a few of you know, I am a true potato fiend. In my opinion, they easily belong in the top 5 foods that a person eats. I am doing a sort of research project on them and what I am finding is really interesting.

...This root being superior to both oat and wheat breads:
"The chairmen, porters, and coalheavers in London, and those unfortunate women who live by prostitution, the strongest men and the most beautiful women perhaps in the British dominions, are said to be the greater part of them from the lowest rank of people in Ireland, who are generally fed with this root. No food can afford a more decisive proof of its nourishing quality, or of its being peculiarly suitable to the health of the human constitution."

Here are some more that I found:
"what the Board of Agriculture mentions as a fact of the greatest importance, that potatoes and water alone, with common salt, can nourish men completely"

"The potato, which in some points of view, may justly be regarded as one of the greatest blessings to our species, is capable of operating the greatest calamities, when it exclusively furnishes the food on which a community is content to exist"

"The small farmers live on potatoes and milk. It is considered that he is a very fortunate man if he has milk for his family. He sells his butter and never uses oatmeal in his house."

It seems that these people were therefore living almost entirely on the potato and supplementing it with skimmed milk. This really makes me question the supposed 'great need for fats' in the diet.

Although this is probably not the 'Optimal' human diet, it shows that with enough calories and nutrients it is highly sustainable for hard working people. While I believe that there is no perfect diet, I have experimented with and witnessed that there are several similar factors to them all.


I have recently increased my protein intake to see what kind of effect it will have on my current condition and recovery abilities. I have been reading up on protein deficiency to see what exactly it is and the symptoms of it.
I found this obvious but unrealized to me: " Protein deficiency is generally caused by lack of total food energy, making it an issue of not getting food in total."

This makes a lot of sense to me as that is why if you see a culture that has a low protein consumption, it is almost always high in starch. Carbohydrates 'spare' protein from being catabolized by the body to produce the much needed glucose (the bodies preferred source of energy). It is important to get your diet free of white sugar and excess fructose to help increase your insulin sensitivity. By doing this you will be able to eat a high starch diet and reap all the benefits with out any of the negatives often associated with 'evil carbs'.

People often talk about the bio-availability [BV] of protein. The problem with this is that the body is an amazing machine and nothing is simple. In studies it was found that "the BV of a protein is related to the amount of protein given. BV is measured at levels below the maintenance level. This means that as protein intake goes up, the BV of that protein goes down. For example, milk protein shows a BV near 100 at intakes of 0.2 g/kg. As protein intake increases to roughly maintenance levels, 0.5 g/kg, BV drops only around 70.[20] Pellet et al., concluded that "biological measures of protein quality conducted at suboptimal levels in either experimental animals or human subjects may overestimate protein value at maintenance levels." As a result, while BV may be important for rating proteins where intake is below requirements, it has little bearing on individuals with protein intakes far above requirements."

It is easy to see that body adapts to what is being put into. The problem is when we make it extremely difficult for the body to maintain homeostasis. That is where health problems quickly arise. So therefore it is important to monitor yourself and your cravings. These will allow you to feed your body with what it wants when it wants it.

New Routine - Starting 4/5/10

So the new routine is a combination of several things I have been reading and discussing with others. I have decided that I need to improve my strength and not get caught up to much with the high volume training that pro's use. It is effective but should only be used only every-once-in-a-while.

*I will am writing it up right now and will post as soon as I finish*

Saturday, March 27, 2010

Current Routine

This is what my current routine looks like:

Monday - Chest & Back

Incline DB Bench Press 6 x 6-8
Flat DB Flys 6 x 8
DB Pullover 6 x 8
Lat Pulldown (Wide Overhand Grip) 6 x 6-8
Cable Row 6 x 8

Tuesday - Shoulder, Bi & Tri

Behind Neck Shoulder Press 6 x 6-8
Lateral DB Raise 6 x 8
Standing BB Curl 6 x 6-8
Incline DB Curl 6 x 8
Lying French Press 6 x 8
Tri Rope Extension 6 x 8

Wednesday - Legs & Lower Back

Leg Extension 6 x 8-10
Front Squat 6 x 6
Romanian Deadlift 4 x 8

Thursday - Chest & Back

Flat Bench Press 6 x 6
Incline DB Flys 6 x 8
Straight Arm Pulldown 6 x 8
Chin Up/Supinated Lat Pulldown 6 x 6
Bent-over Row 6 x 8

Friday - Shoulders, Bi & Tri

DB Shoulder Press 6 x 6-8
Upright Row 6 x 8
Preacher Curl 6 x 6
Concentration Curl 6 x 8
DB Lying French Press 6 x 8
Tri Pushdown 6 x 8

This is what my routine looks like that I have been following for about 5 weeks now. I have increasing each exercise either in reps or in weight each workout. I do a very short rest between sets no more than 1 min. I rest 2 min between exercises. Workouts normally take me about 75 mins.

Thursday, March 25, 2010

A Re-cap

So this is what my typical lunch looks like. Mind you, this is what I eat after my workouts. In it is 2lbs of white potatoes, 8oz of beef, 1/4 onion, 3 hot peppers, cooked in beef tallow. I normally eat this at 1 o' clock and it keeps me satisfied to about 7 o' clock.

I have been adding calories each week. I am aiming to get to 4500 on training days as that is what has been calculated that I reach to continue to grow. I was previously only eating about 2000 cals each day which is well below even my BMR.

Got a pic of the liver. I decided that each week I am going to be having liver at least once. I will have some of this one one Saturday. I haven't had liver in a very very long time, but I think I enjoyed it. Even if I don't at first, I'm sure the vitamins and minerals will do me well as I am probably deficient in a few.

I am still waiting on the bone broth as I need to get to the meat market for some soup bones and ox tails. I saw that they fresh pork hocks and I wounder if those would be good for making broth. There is also a local place that has goat meat for sale that I might check out.

I am posting a couple of before pictures to document my "bulking" experiment. (The lighting is pretty bad and detail is horrible)

Monday, March 22, 2010

Something on the Horizon

Thus far I have still been eating mostly potatoes for carbs and todays workout went really well. It was Chest & Back and I had good energy and intensity. The workout looked like this:

Neutral Grip Incline DB Bench 6x6
Flat DB Flys 6x8
DB Pullover 6x8
Wide Grip Pulldown 6x8
Cable Row 6x8

This may seem like high volume but it is at a very fast pace and I have alot of down time during the day to recover. The other change is that I am planning on really building up my legs and body using 20 rep squats. This is one of the best over all body builders of all time.

I been contemplating and conversing with a couple of people and I have decided to go a little "unorthodox" with the diet. By this I mean compared to what the standard "bodybuilding diet" looks like.

Change 1] I am increasing my kcals much higher than they have been. I have been kind of consciously limiting my calories trying to get leaner. But after a recent discussion I realize that I need to eat some serious food to build more muscle which in turn will burn body fat. I am focusing on maintaining my protein and consuming more energy foods to fuel my body for growth

Change 2 ] I am planning to take creatine monohydrate which I am going to start next week. It has been suggested to me that I should load for 5 days at 30grams a day and then maintain at 5grams a day for 6 months. I am kind of excited to start this as it is the only natural supplement that has ever really been proven to increase muscle mass and strength

Change 3] LIVER & STOCK...I am going to eat a serving of liver once a week at first to build up my vitamin reserve. I am also going to be making bone stock to further increase the amount of vitamins and minerals I consume.

Hopefully with these changes as well as the additional calories will allow me to put on 20 lbs of muscle. I will try and remember to take some before pics to document the whole process.

Thursday, March 18, 2010

Little Update

It has been a while since I gave a personal update. I have been doing a lot of reading on several blogs and am starting to incorporate some things I have read into my diet.
All this week I have been eating my largest meal which I increased the calories of (160g Carbs 70g Protein) at lunch, which happens to be my post-workout meal. It feels pretty good doing it this way.

I have also been replacing potatoes with white rice at a few meals as I think I am going to switch and have rice as my main starch. I have been reading about how iron can interfere with glucose tolerance and potatoes are fairly high in iron.
I have decided to continue to increase my overall caloric intake. I will be doing this slowly, adding 250 a day, each week.

I found this great little program on one of the bodybuilding sites I frequent. Total Metabolism Forecaster If you go to the last page of this thread you will find the most recent version. It allows you to plug in calories and macros as well as other variables and helps you determine how your metabolism will react to those variables. It seems to be pretty accurate and shows what percent of starvation does to the slowing of your metabolism.

Sunday, March 7, 2010

Superior Muscle Growth & Carbs (continued)

Many know that to build muscle, a person must be in caloric excess. But more importantly, most want their muscle gains to be lean.
"Results of this study demonstrate that diet composition can
have important effects on energy expenditure and body energy
storage when subjects are in positive energy balance."[1]
This can be done eating a nutritious diet that is composed of certain levels of macronutrients. I have found what seems to be the best way to gain muscle while either maintaining bodyfat or even losing bodyfat.

There seem to be a lot of misconceptions about carbohydrates. One is that carbohydrates raise insulin and in doing that lipolysis ceases. This is not necessarily the case as I have mentioned in a previous post. Insulin is a very anabolic hormone that is necessary to build muscle.

Carbohydrates are the preferred fuel of the body and the most easily oxidized.
"Thus with carbohydrate overfeeding,
more of the excess energy was oxidized and less stored in the
body than was seen during fat overfeeding."
The next myth that I am challenging is that consuming excess calories in the form of carbohydrates leads to fat gain. Most fat that is stored in the is dietary fat. Dietary fat has a deposit rate of 90%-95% where as carbohydrates have a deposit rate of 75%-85%.
"However, our results demonstrate
that excess carbohydrate affects energy and nutrient balances
differently than does excess fat. We found that for equivalent
amounts of excess energy, fat leads to more body fat accumulation
than does carbohydrate."

One advantage of carbohydrates is that they are deposited in the form of glycogen in the muscle. This is especially the case for starches are they are digested slower in the intestines and therefore do not over load the liver and cause excess de novo lipogenesis (DNL). DNL is the process of converting carbohydrates into fat.
"Although the issue of whether carbohydrate overfeeding
led to de novo lipogenesis in tissues such as the liver cannot
be definitively determined in this study, the calorimetry data
indicate that net lipogenesis from carbohydrate did not occur."

"Other investigators using isotopic techniques have
reported that de novo lipogenesis in human subjects is not a
major way to accumulate body fat stores (28). It may, however,
be slightly higher in hypeninsulinemic obese subjects than in
lean subjects and may depend on the type of carbohydrate in
the diet (29)."

"Though several overfeeding studies showed the presence of de novo lipogenesis during carbohydrate overfeeding [20,37-39], the storage of carbohydrate as fat through de novo lipogenesis is considered a quantitavely negligible process under normal conditions in humans."[2]

So, if overfeeding carbohydrates does not lead to fat gains, what does? The body is constantly seeking homeostasis. When eating a surplus of bodily needs the body should activate adaptive thermogenesis, leading to increased metabolism and decreased hunger. This would be controlled by hormones. What would disrupt the hormones that cause up regulation? I believe that the root of obesity is the excess consumption of fructose and polyunsaturated fatty acids. PUFAs have been shown to suppress the metabolism and fructose leads to insulin and leptin resistance, causing a whole mess of everything.

Saturday, March 6, 2010

More to come

I ran into a friend in the gym on Friday that I hadn't seen in a couple months. He complemented me by saying that I was looking really lean. I feel that my low pufa/high starch diet is really working for what I want to achieve.

It's funny, I have some Irish blood in me so that may be why I enjoy potatoes so much. I recently read that prior to the potato famine in the 1850's, the weather in Ireland was perfect for potato growth and that the population just about doubled between 1800 and 1845. During this time, on average, a family of 6 was eating 250lbs. of potato a week! That is just shy of 6 lbs. of potatoes a day per person. This info kinda reassures me in what I am currently doing.

I am on spring break this week so I am reading several books right now. One of them is my great grandfathers Physiology & Hygiene textbook with a copyright of 1889. It is really interesting and insightful to see dietary recommendations of a time when refined foods were not eaten like they are in these days. I will do a little review when I finish it.

The topic of milk has become very much of interest to me. Im thinking about doing a post just about about dairy as it was a staple of certain cultures and still is. I may even do a dietary experiment this summer to see the anabolic effects of dairy proteins & lactose.

Monday, March 1, 2010

Diet Theory - Carbs

After some research I have come to the conclusion that the bulk of the diet should come from starches (amylose). From my readings, nearly all primitive societies had a main starch source as to provide energy. Whether it be grains, potatoes, taro, dasheen. These would be grown, stored and eaten daily. People often think that carbohydrates are energy foods and that they should only be consumed when you are going to be active. This is commonly found on many bodybuilding websites. The simple fact is that people forget about cellular energy (ATP) and that the body is constantly working to maintain homeostasis.

Many people believe that eating carbs stimulates insulin and ceases fat burning. In this study it is found that "When a single high-carbohydrate meal is consumed, dietary CHO merely has the effect of reducing the rate of fat oxidation. These findings challenge the common perception that conversion of CHO to fat is an important pathway for the retention of dietary energy and for the accumulation of body fat."

I feel that it is also important to keep fructose in limited quantities and eaten bound with glucose ie sucrose. I found this study on fructose metabolism interesting: "Dietary fructose in man at the level of 40% of calories in a 3,000-kcal diet causes diarrhea. This is distinct from dietary glucose which can be tolerated at levels of 60-80%. The rat differs from man in this respect in that it can tolerate dietary levels as high as 70% of calories as fructose (2, 3)." With that, it is important to remember when reading other studies with rats that they are able to tolerate fructose better than humans. So unbound fructose could be even more damaging when present in other rat studies and used in the context of humans.

Carbohydrate are also preferable as they average person is able to store 500-1100g in the form of glycogen. When a person eats over there maintenance level and glycogen levels are full, excess will be converted to fat. Carbs have a 30% energy conversion loss while converting to fat. The bonus of this, is that this fat will not be in the form of PUFAs which are important to avoid to maintain a well working metabolism.

I will continue my next posts talking about fats and proteins which are needed to build and maintain a functioning body.

Tuesday, February 23, 2010

New Stuff

So A couple of changes and some new information...

Diet Wise-
What I have found that works best for me is POTATOES! I swear they are like the perfect food! The reasons I like potatoes are as follows: Easy to find buy and/or grow, Cheap as hell, Easy/quick to cook, Digest quickly without bloat, Taste amazing, Very satiating. Now I used to be all over the oatmeal scene due to all the bodybuilders but eggs&potatoes vs. eggs&oatmeal, potatoes win every time. Oatmeal seems to sit in my stomach longer and digest very slowly. I'm not sure if it is the fiber or the proteins in it that causes this.

Most of the time I eat a high carb(starch)/low fat diet. Occasionally I will eat a fatty meal. I believe this mimics feast & famine conditions and increases the anabolism of the body. I also stay low fat as it allows me to keep my pufas at 3grams or so per day.

I also picked up a blood glucose meter and have been monitoring it for the last 5 days or so. I have found that after a meal of 24oz of potatoes and 8oz of beef, the one hour postprandial is around 120 and at two hours is at around 80.

Another little update is that I have increased each meals amount of carbs. So we will see if that changes anything.

Saturday, February 13, 2010

Another Week Goes By

This week I downloaded a program called PG Offline Lite which allows you to save and archive Yahoo Group messages. I got the entire Bruce K Health Skeptics Group messages. I like to read through them periodically because I found new things constantly that I can apply to my search for optimal health.

I have finally finished the my workout routine for the next 6 weeks. It will by a 3-day split hitting each muscle group twice a week. It is 6x6 scheme which i feel will result in the best muscle confusion and recovery. I'm gonna try and take progress pics maybe once a week.

Nutrition - -
This is the big topic in my life right now. If you are reading this and haven't been to Matt Stone's 180Degree Health get over there and get your knowledge on. I agree with 90% percent of what he says and recomend following his diet suggestions to heal the metabolism.

Monday, February 8, 2010

Little Update

So, This weekend my buddy threw a little party because he is going to study abroad. I indulged in some pizza which was a nice treat. I went to bed late on sunday night and had to get up early this morning so my workout suffered a little. I am going to try really hard this week to get 9 hours of sleep each day. I often take a nap after lunch which is about an hour or so extra. I am going to continue my usual diet through this week and shift to more calories at the start of next week.

One other thing is that I am going to log my waking temp and weight for the next 6 weeks

Todays workout was a medium light chest workout...
5x8 Incline Dumbbell Press
5x8 Dumbbell Fly
5x8 Dumbbell Pullover
I tried to do dips but my sternum/intercostals were really hurting and would crack/pop. I think it is from my rapid rib cage expansion.

I have recently been going through the old AV Skeptics archives for fun. It is amazing the wealth of knowledge that is laid out in those old messages by Bruce K.

Saturday, February 6, 2010

A little slacking on the posts

Its been a while since my last posting. So here is what's new...
I've taken the last week off of training because I have been feeling very overtrained. I have decided to start a new routine a la Vince Gironda (probably my favorite bodybuilder/trainer). He is from the golden age of bodybuilding (40's&50's). I will be using his bulking course for the next 6 weeks the see how much I can gain.

Diet wise, I have been eating about the same, around 4 lbs of potatoes + 1lb beef + 12 egg whites and random vegetables and herbs. I am stilling toying and tweaking with my diet to see if I should increase carbs and keep protein the same or swap that and increase protein and keep carbs the same. And I will probably start toying with my fat intake as well.

Saturday, January 30, 2010

Late Posting

Thursday I trained quads

5x10 Back Squats (on 2x4 board)
5x10 Front squats (on 2x4 board)

I found that I really enjoyed the front squats and was able to get really deep. I think I will be making them my main leg exercise.

On another note, I am still trying to decide on my new routine. I believe it will be a 2 day split twice a week.

Wednesday, January 27, 2010

Today I trained Delts and Bi's/Tri's

Behind Neck Press: 5x10
Lateral Raise: 5x12
Upright Row: 5x12

Bi/Tri Supersetted
Wide grip elbows in Barbell Curl: 6x10
Lying French Press: 6x10

Tuesday, January 26, 2010

The Current Diet

So this is pretty much what my diet looks like each day

500g of Potatoes
11 egg whites + 1 egg yolk
*couple of green onions

600g of Potatoes
228g Lean Ground Beef Sirloin
*1/4 onion, 1-2 hot peppers, bunch of fresh dill
75g Kale or Mustard Greens

600g of Potatoes
228g Lean Ground Beef Sirloin
*1/4 onion, 1-2 hot peppers, bunch of fresh dill
75g Kale or Mustard Greens

(i use a little coconut oil to cook all the vegetables and beef)

I eat this pretty much every day, I broke down the macros using CRON-o-Meter
and it comes out to be 30/53/17 P/C/F. Also, the only vitamin/mineral that is low in my diet is Vit D which I am not 100 percent convinced is actually low.

First Post

So, I am poppin the bloggin cherry with this post. I think I'll start by saying that I intend to try several dietary and exercise programs this year and will be posting my progress.