Mind over Macros

[steak]

What are you going to study Mister Steak?

Personal Trainer through New Zealand Institute of Health and Fitness

big improvement on the deads over last week and good to see that dextrose in there good stuff mate keep it up

Been working on technique...How much dextrose bro...had a surf round for a ratio to bodyweight etc but got varying figures of 10g through to 70g so being a heavy handed oaf I added 70gs(5 tblsp). Went down no trouble at all 8)

[Luigi]

yea just stick with 70-80g :nod:

[rose]

:pray:

[steak]

quick mix oats/instant oats...you know the fine ones, biffed in a shake would be as good too huh?

...... But isnt it about the insulin spike that opens up the nutrient pathway to those starved glucogen stores and starving muscles? Get the protien in quicker and battle the cortisol that is "running rampant".......

[rose]

Baked and microwaved potatoes have a high GI (above 80), and I believe provide a better "spike" because it's not a sudden sugar rush then wham it's over. It's like continued release vs premature ejaculation :pfft: Oh good grief did I just say that? Haha :shifty:

Some of the nutrients in food (as opposed to dextrose) would also ensure continued action of the aminos in your protein. For instance some vitamins recycle aminos etc.

[steak]

Baked and microwaved potatoes have a high GI (above 80), and I believe provide a better "spike" because it's not a sudden sugar rush then wham it's over. It's like continued release vs premature ejaculation :pfft: Oh good grief did I just say that? Haha :shifty:

30 seconds - spray and wawk away

Some of the nutrients in food (as opposed to dextrose) would also ensure continued action of the aminos in your protein. For instance some vitamins recycle aminos etc.

*scuttles away to find ammo to justify spending $15 on a 6kg bag of dextrose when he cpould have brought a whole sack of spuds for that* :?

[rose]

Heaps of info around re GI and absorption rates etc, and there are lots of variables so the following list may differ to others but as an example:

FAST ABSORPTION  70+

Glucose 100

Baked potato 93

Pumpkin 75

Short grain white rice 72

Bagel 72

Rice cakes (plain) 82

Jelly beans 80

[steak]

FAST ABSORPTION  70+

Glucose 100

Baked potato 93

Pumpkin 75

Short grain white rice 72

Bagel 72

Rice cakes (plain) 82

Jelly beans 80

Glucose wins by 7 :clap: \:D/ Hearing ya on the vit/mins in the humble spud and the long term release :nod:

[rose]

Haha, anything above 70 will do! Perfect score doesn't mean perfect choice :wink:

[jono]

potatoes are #1.

my potatoe chicken: (yes i spent many hours conceiving this name)

(handmade i might add)

[rose]

potatoes are #1

8)

yes i spent many hours conceiving this name

:pfft: :pfft: :pfft: 8)

[steak]

potatoes are #1.

my potatoe chicken: (yes i spent many hours conceiving this name)

(handmade i might add)[attachment=0]post-11-1088727227.jpg[/attachment]

8) like ya style Jono

[Luigi]

sorry rose but dextrose for the win 8)

[rose]

sorry rose but dextrose for the win

:pfft: Not unexpected. You ever tested anything else? Seriously?

[SamWelly]

Dextrose/Glucose is meant to give you a quick insulin spike and replenish glycogen... Why you would take the effort to cook potatoes I dont understand...

I normally have a can of Creamed rice 99% fat free, washed down with powerade and protein. Works well. About 90 gram sugar, 30 grab slower carbs, 60 gram protein. Rice seems to settle the stomach.

[steak]

Dextrose/Glucose is meant to give you a quick insulin spike and replenish glycogen... Why you would take the effort to cook potatoes I dont understand...

I normally have a can of Creamed rice 99% fat free, washed down with powerade and protein. Works well. About 90 gram sugar, 30 grab slower carbs, 60 gram protein. Rice seems to settle the stomach.

Good mix I spose but guess the powerade would be a fair bit more sugar too?

Jeez...i dont know if I like the "new" way of teaching. First night at night school last night and I think I learnt more about how to be touchy feely than I did for what we actually really went for :roll: Oh well... I guess I wont be getting the cane for anything Class seem like a good bunch with the big indian dude replying to another touchy feely question...

"and what are your hobbies?"

"Bench Press"

"no I mean your hobbies"

"Bench Press"

:grin:

Bit of a mixed bunch in the class...bodybuilders, karate chic, boxer, massage chic, tennis player, socialiser, oh and me chucked in for the mongrel effect 8)

Homework?! WTF is homework...I never did that at school!

Training delts and tris today 8)

[Chillicat]

"and what are your hobbies?"

"Bench Press"

"no I mean your hobbies"

"Bench Press"

ROFL Surely that's not such a silly answer if you're training to be a PT?!

[steak]

yeah...so is Bar-belle. She wants to work with anti-natal and post natal women and I'm in it for the knowledge and maybe some PT later on 8)

[rose]

"and what are your hobbies?"

"Bench Press"

"no I mean your hobbies"

"Bench Press"

8) Hope your studies go well Sir :salute:

I had to go back to school as an adult student cos :boohoo: well, who cares :roll: Anyway, lucky I looked young enough I didn't stand out as an adult. Everyone thought I was a kid, haha (mufti school). Except one of my teachers tried to stop me going for a pee during class once... I don't think so wench :snooty: :pfft: 8)

[steak]

wench good pirate speak :grin:

Todays venture in the House of Gain

Delts and tris

Being a long limbed mofo the delts are taking some work to get em up but today I looked in the mirror and could see that my efforts were starting to pay off A glimmer of encouragement

Seated DB press

8x27.5kgDBs

6x30

6x30

3x32.5

5x32.5 - 1 spot

6x32.5 - 1 spot

8x30

8x30 - 1 spot

I dont know what it is but I seem to start off with one arm weaker than the other and markedly so and then after a few working sets it comes right and I get stronger :roll: Not caring why really but as the strength comes up I just keep going :twisted:

Side lat raises

10x15kgDBs

8x17.5

9x17.5

8x17.5

seated rear delts - pauses

10x12.5kgDBs

10x12.5

9x15

1 set till failure x 7kgDBs with 4 second pauses at top :flames:

Close grip bench press - 3D smith machine - not counting bar

10x50kg

7x60

6x70

6x70

7x65 - strip set down to 30kg :flames:

Med grip pushdowns

25x100lb :twisted:

20x150 :twisted:

19x150 :twisted:

Take that and grow spagetti arms :twisted:

Thanks to some help...you know who you are :wink: I've tidied the eats up a bit more and buttoned off the carbs later in the day, uppped the fats (the good ones yes) and can see/feel a difference in a few days! Stoked to say the least and when things like go that well, then other things seem to get in line too 8) CHURRR!

[steak]

little delts slowly coming up

[rose]

Oooh I like your scar! Chicks dig scars :pfft: Good shit Sir, good shit :salute:

Being a long limbed mofo

:-s Do your fingers scrape the ground? Hey are you actually a sea monkey? :shock: They are sooooo 8)

[steak]

Ta Rose

Rest day yesterday due to having to work/wobble round the ocean from dawn till dusk catchin fush Mugs game...

Today

Quads and Calves

Font squat - ATG

12x40kg

12x50

8x70

6x80

6x80

4x85

Back squat - parallel

10x100kg

9x110

8x120

8x125

6x130

4x140

Improvised seated calf raise - plates and human on knees

5 plates x20

5 plates + chic x20 then 10 after she hopped off

same again

same again but 25

Giant set on leg press toes press

Started with 12x210kg and then dropped 10kg off at each failure down to 40kg. :twisted: Over 200 reps :clap:

Flared em up gooood :nod:

Eats

0430 - 50g shake and banana

am - 10 egg whites, 1 cup oats, 1/2 cup yoggie, 1/2 cup fruit salad, 1 tbsp LSA 1 cup skim milk

am - 1.5 cups brown rice with veges, 2 chicken breasts, 1 tbsp PB

pre work out supps

50g shake

pm - 2 cups brown rice with veges, 1/2 cup cottage cheese, 400g steak

chicken breasts/steak and tapering carbs to come for the rest of the day.

[Luigi]

Today

Quads and Calves

Font squat - ATG

12x40kg

12x50

8x70

6x80

6x80

4x85

Back squat - parallel

10x100kg

9x110

8x120

8x125

6x130

4x140

.

Front squats - ATG

warm ups of 40 and 60kg

4x80kg

4x80

5x80

6x70

I just couldnt get out of the hole today....ANGER

Back squats - parallel

10x100kg

8x120

7x120

.

decent improvement over last week keep it up

[Gym rat]

Nice quad and calf train