Lift, Train, Fitness

ok last night I had an error in judgement, as most of you know I have been following a Keto way of life for a long time now and as such I am fully adapted to having very minimal carbs (under 20 grams per day) but I did not feel like cooking before the gym last night and took the quick and easy option of having some porridge (my middle sons favourite breakfast cereal lol) well, BIG mistake, all those carbs were an overload for my system and it went through me like a freight train, needless to say I won't be overloading on carbs again any time soon. :leaving:

hit the gym this morning (last nights postponed training) shoulder was giving me some grief (I have a calcified rotator cuff that plays up sometimes) so kept my bench training light, but was still able to do heavy lift-offs while spotting bench during coaching session. View attachment 23428
 
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That sounds like an unpleasant error of judgement. It happens to me if I have wheat. Ouch!
 
I have spent today writing an article about the differences and dangers of using a smith machine to squat compared to squatting free weights in a power rack, with the most time consuming part being digging up and linking to all of the scientific evidence to back up your claims but it is an essential part if you are to be taken seriously. The worst thing is that a lot of studies are behind pay walls so only member of that journal can read the study.

Hubby won't be home till late tonight or tomorrow, he has just been called out to fight a nearby bushfire and will probably need a good massage when he gets home, fighting fires is hard work and volunteer fire fighters deserve all the recognition they can get.

No training tonight, but I still have to go in and pick up youngest son from the gym where he is doing work experience, I guess that is what our American friends would call an Intern. He needs to complete 80 hours for one of his school subjects.
 
There is not enough praise to match what volunteer firefighters do. I think they are wonderful! Most of our brigades here are run by volunteers.
 
Hope the carb recovery is going well.

I don't get why people spend so much time bashing each other over a dietary choice. No single diet is going to work for everyone and I'm sure there are plenty of healthy and unhealthy people following atkins, keto, paleo, veg*, fruitinarian, etc and it's unfortunate that people spend so much energy arguing instead of realizing how much similarities there are between them. I think keto is a very interesting choice for those that are committed to doing it right and make it through the adjustment period which I've read can be a little rough.

I think there tends to be a lot more overlap between all diets than most people tend to discuss. All diets seem to have be pro-eating real foods, getting exercise and against eating processed sugary refined foods.
 
I don't get why people spend so much time bashing each other over a dietary choice.
I agree, I try to support everybody here on the forum although there are plenty of times I see my way of eating getting bashed. There is a lot of current science around the benefits of eating strict keto and not all of those benefits revolve around fat loss, some benefits include improving insulin sensitivity to prevent diabetes, swapping over to burning your own bodyfat improves endurance for long distance athletes, it allows strength athletes to build and gain lean muscle through eating excess calories without gaining the extra fat to go along with it, it improves cholesterol profile by increasing the good cholesterol and decreasing the bad, it kills of cravings etc. but the best reason of all is that I get to eat bacon lol. I also agree that this way of life is not for everybody, it is HARD to adapt, in fact the adaption period in down right unpleasant for some for others it is a social or moral choice which rules out this form of eating but that is a personal choice and is as equally valid as mine.

I don't push this way of eating but if people want to learn about it and the benefits I am happy to answer questions.

Oh an yes I am fully recovered from the carb binge.

I probably should also note that a true keto diet does not rely on fat bombs as some would have you believe and it is amazing how much veg you can eat and still be under 20 grams of carb in a day,
 
I probably should also note that a true keto diet does not rely on fat bombs as some would have you believe and it is amazing how much veg you can eat and still be under 20 grams of carb in a day,
Agreed, I was pleasantly surprised to see how much nutrient dense foods a lot of folks running on a pure keto diet take in which is far more than the majority of folks out there. A lot of keto-bashing I have seen seems to come from folks who have never bothered to learn anything about the diet apart from reading headline grabbing articles that talk about stuff like bulletproof coffee.
 
I honestly don't understand what people see in drinking that stuff :puke: and it is not needed, as you say it's the stuff of headlines, nothing more :)
 
I was writing up an article about the effect of massage on cellular function after exercise, specifically mitochondrial biogenesis, but looking into this a little further mitochondrial biogenesis reduces metabolic syndrome and improves fat metabolism. I have not found any direct studies linking mitochondrial biogenesis through massage to improved weight loss but it would be an interesting crossover study if it existed.
 
I actually loved keto when I was doing it, it just wasn't sustainable for me... A big one was the reason you listed- if I decided to have carbs, I would get pretty damn sick lol. It was harder to stick to with friends etc too. I do still eat moderately low carb compared to most people, I just do better with more fats. I like my lil extra carbs on training days though!

Ha, I'm going to book a massage after that lil tid bit ;)
 
I have been having a little trouble getting in enough protein (150 grams per day) and with youngest son going back to school in a couple of weeks I had to bite the bullet and get some protein powder, as much as I prefer real food, this will make it easier for son to get his protein needs in at school and I can supplement my intake when I am low. The worst thing about buying protein is the price :( $140 for the tub of zero carb powder, which is also sports safe tested (3rd party testing agency testing for contaminants and banned substances) and approved by ASADA the Australian Drug testing authority.

done a taste test in store and it was not toooo bad mixed with water so should be yummy mixed with milk and it does not need a shaker to mix so son will take a serve of powder to school and buy a plain carton of milk to mix it with at lunch time because school canteens are awful when you need to watch your nutritional needs.

now to go try it with milk and see how it goes lol
 
I'm not a big protein powder user but do they have vega one in Australia? I'm wondering if something like that has enough protein. Of course I'm just talking off the top of my head. I don't know one powder from the other except that whey isolate is considered the best for someone like me with hormone imbalance.
 
soy based proteins can have an effect on hormones, whey is the most common but for vegetarians and people with particular allergies there is also pea protein powders. The problem athletes face is the high contamination rate of supplements from either cross contamination on the production line or unlisted ingredients which are on the banned list. Up to 50% of supplements are contaminated and a recent documentary in the US found the rate to be even higher. hence me needing to get one which has had extra 3rd party testing to ensure that I am not at risk of a failed drug test.
 
Not a good afternoon, lots of smoke around as a bushfire has started further along our road, got to keep everything closed up with no aircon (broke down last month) and a temperature of over 40 degrees (104 F) in the shade on the verandah with 35% humidity. Just checked on the generator under the house in case I loose power. No Power = No Water as we rely on pumps for all of our water. Fire is not at Watch and Act level so should all work out Ok but keeping an eye out for updates. of course not all the smoke is from the out of control fire there are a heap of back-burning fires in progress as well, you cannot see any of the hill surrounding the area where I live.

Keeping Ventolin nearby and keeping as cool as possible.
 
Looks like a solid plan to catch shade and keep an eye out for updates.

Was wondering if your workouts includes cardio, and/or stretching/yoga or are those activities that take away from a strength building focus?
 
Hi Tru. Lots of smoke here too, but the watch and acts in our area have gone from 13 to 1 since yesterday morning. We haven't had one within 5km of our place, but we live on top of a hill looking out over the mountains towards the Great Western Tiers, Cradle Mtn etc & all you can see is smoke. It's right up to our house & some has seeped inside. I have all the doors & windows shut & have been using my asthma puffers every 4 hours. We are very fortunate though in that the temp has dropped & it is only going to get to 23 today. Hopefully, that will help get some fires under control today. At last count there were 82 in Tas. I do not envy you up there with such high temps! We don't have a generator, but I think we should get one. There is no way of pumping water when the power goes out. We wouldn't stay & defend, but I would like to be able to fill the gutters before we left.
Hope you stay safe Tru. Huge kudos to your husband for being a volunteer firefighter. Ours are doing a brilliant job and the community is doing great things.
 
The smoke has cleared a lot this morning, although I am concerned about a fire in our neighbours property, it does not look out of control but our neighbours have a habit of burning at inappropriate times without bothering to inform anybody or getting a permit from rural fire, I don't want to cause trouble but this will worry me most of the day until it is out :(

I will do some cardio in prep for soccer season as winter approaches, any cardio I do is high Intensity as studies have shown that exercise that targets Slow Twitch muscle fibres can convert Fast Twitch fibres to Slow twitch which is not good when you want to develop explosive strength for sports like Powerlifting or Sprinting. There is no indication as yet that the conversion can be made the other way. So anybody can train to develop better endurance, it is easy to sacrifice explosive strength for that endurance but explosive strength is much harder to regain once fibre type conversion has occurred.

I don't do any Yoga and only static stretch when I have a specific range of motion problem and need to relieve any muscle adhesions I may have. Recent studies have shown that stretching has no effect on injury prevention, contrary to popular belief stretching does not lengthen the muscles.

Stretching reduces the strength in muscles and can alter trained muscle activation patterns which may be ok in some circumstances but in an elite athlete who spends a lot of time working on building up specific patterns then it can throw everything out for weeks.


Massage also reduces muscle strength for 2 hours which is why pre event massage is very light so as to have a relaxing mental effect on a stressed athlete with very little physical effect with more vigorous massage being kept for post event and non training days.

Massaging too deep pre event can actually lead to more injuries.

Specificity is very important in training, there may be a dozen different ways to train a single muscle but it is essential that the actual training exercise that is performed mimics as close as possible the actual muscle firing pattern that you need to use for whatever you are training for. This all relates to neurological adaptation.
 
I hope your neighbors put out their fire. I would not handle that well. I'd be a ball of anxiety. I hope it goes well!
 
I have recently began the low carb way of life. It worked well for me in the past but was not able to sustain. Since then I developed type II diabetes and have always known sugar was my enemy but don't have a lot of willpower. I am so amazed and pleased with the control of my diabetes I have while eating low carb!! I take a pill and long acting insulin plus occasional fast acting for sugar spikes. I still take my pill, the long acting I have gone from 70 units twice a day to 30 units sometimes twice a day and very often once a day and have taken no fast acting for a while now. Without the sugar spikes and the unquenchable thirst, I am feeling more in control. My last A1C five months ago was 6.8 which is below the highest recommended, barely, and will have it tested next month. I am looking forward to seeing how much better it may be by then!! I am not athletic but I so enjoy your feed! No matter what a person enjoys in life, your stories are very motivating! Thanks for sharing yourself with us!
 
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