TonganTerrorises tin.

[Phedder]

Broccoli and carrots, most veges I think have decent amounts of fibre. Veges are good for adding bulk to a diet to help you feel fuller without really adding many calories, plus all them vitamins and minerals etc, mothers always know best eh :pfft: Oats and beans too, I think kumara skin has a fair bit of fibre, all good carb sources too.

[TonganTerror]

Broccoli and carrots, most veges I think have decent amounts of fibre. Veges are good for adding bulk to a diet to help you feel fuller without really adding many calories, plus all them vitamins and minerals etc, mothers always know best eh :pfft: Oats and beans too, I think kumara skin has a fair bit of fibre, all good carb sources too.

f*ck I been thinking of chewing on couple carrots chhhhoooice thats me tomorrow bugs bunny :grin:

[PeterDolan]

The veges are all good and probably the best way of adding fibre but I think I'd still add a fibre supp into your diet

[TonganTerror]

fibre supp PD???

one hour incline walk this morn started lipo6x and wow sweat like a nigga on a rape charge these thermos will do nicely I feel

[PeterDolan]

Can pick up physillum husks from health shops for cheap as

Can check out woolies for them, Metamucil or fibrelife are two brands

[oldfella]

And here was me thinking fibre was to keep you regular. :pfft:

I use broccili, green beans, capsicum and cauliflower as my regular fibrous veges. I belive carrots can be too high in GI so I limit those.

[PeterDolan]

And here was me thinking fibre was to keep you regular. :pfft:

You aren't wrong haha but I've also read that it helps burning fat, not sure how though, haven't delved that deep but also with the added bulk, fills you up so you aren't as hungry.

Normally you should get enough fibre but when calorie restricted it can be hard to get all the fibre you need

[AgentOrange]

On another note what incline and speed do you set your treadmil to mate? Is an incline 3.5 the same incline for another brand of machine?

?

[PeterDolan]

Just getting straight up snobbed bro haha

He said it a page or two back I think, I asked the same question, think it was about 9?

[tomsammce]

On another note what incline and speed do you set your treadmil to mate? Is an incline 3.5 the same incline for another brand of machine?

?

put it on incline 10 and walk to wellington on the treadmill.... lol

[PeterDolan]

I think when people are on the stationary bike that they have this mentality haha the bike ends up 2 meters forward from where it started

[AgentOrange]

Just getting straight up snobbed bro haha

He said it a page or two back I think, I asked the same question, think it was about 9?

ahhh my bad. that explains it :shifty:

[TonganTerror]

sorry AO I missed your post completely mate otherwise I would have responded I believe the incline is based on degrees so incline would be the same on all treadmills one would think.......

[Peachy]

From memory there is soluble and insoluble fibre. Soluble is in stuff like vegies and oats and fruit and psyllium husk which is what metamucil and all them are made of. And insoluble is like the bran in wheat and the outsides of corn. Thats why they alwyas tell you to eat wholegrain bread coz the bran part of the wheat hasn't been removed. I get confused about which fibre does what but one absorbs heapsa water (i think soluble lol) when being digested so make you feel full and sort of (note sort of) block carbs from being absorbed into the blood stream (thats how they help maintain blood sugar levels). I think its insoluble fibre that has like no calories because it passes straight through without any change (thats why if you eat corn you will see it in your poop :pfft: ). But they both kinda pad out your diet and make you feel full.

[TonganTerror]

LEGS

leg press

100kg x 15

100kg x 12

160kg x 12

240kg x 12

320kg x 8

400kg x 6

training partner arrives so would be rude not to start with him :grin:

160kg x 12 s/s hack squat feet together 100kg x 12

200kg x 10 s/s " " x 10

320kg x 10 s/s " " x 10

400kg x 8 s/s " " x 10

Single leg ext

35kg x 12 x 3 sets

both leg ext dropset

80kg x 10, 70kg x 10, 60kg x 10, 50kg x 8, 40kg x 8

lying leg curl

40kg x 12

55kg x 12

45kg x 10

25kg x 10

25kg single leg x max

standing calf raises

115kg x max x 3 sets

125kg x max x 3 sets

hack calf raises single leg

light weight x max x 3 sets

abs to finish

total training time 1 hour 35minutes

[drizzt]

Fark you're a beast mate! :disgusted:

Gotta stop reading your journal, it's making me feel bad about my weights

[TonganTerror]

haha cheers drizzt pretty fried tonight though from kankle to arse is in pain lol will need the morning cardio just to keep some movement in the legs for the weekend lol

[Rookie]

Mad weights on the legs bro!! Haha too much hoosi and manioke.

Keep it up bro :nod:

[PeterDolan]

Those are some nasty hacks! Are you ATG on them or 90ish?

From memory there is soluble and insoluble fibre. Soluble is in stuff like vegies and oats and fruit and psyllium husk which is what metamucil and all them are made of. And insoluble is like the bran in wheat and the outsides of corn. Thats why they alwyas tell you to eat wholegrain bread coz the bran part of the wheat hasn't been removed. I get confused about which fibre does what but one absorbs heapsa water (i think soluble lol) when being digested so make you feel full and sort of (note sort of) block carbs from being absorbed into the blood stream (thats how they help maintain blood sugar levels). I think its insoluble fibre that has like no calories because it passes straight through without any change (thats why if you eat corn you will see it in your poop :pfft: ). But they both kinda pad out your diet and make you feel full.

Not sure about the blocking of carbs, I honestly don't know and haven't done any research but it'd make more sense to me that it would just slower digestion of carbs, lowering the GI of them in turn. It does however decrease the absorption of vitamins so be sure not to take your multi with a fibre supp or anything high fibre

[TonganTerror]

Those are some nasty hacks! Are you ATG on them or 90ish?

The hacks done to the bump stops on the machine bro prob a little below parallel but not as low as we go on the smith or free.That weight isnt much bro just a good weight for a solid pump and squeeze at the top.

one hour incline walk this morning and that is all for the week time for some fishing:-)

[PeterDolan]

The hacks done to the bump stops on the machine bro prob a little below parallel but not as low as we go on the smith or free

The ones in America look to go lower than that. I don't think full ROM needs to be used on all exercises anyway (even though you were doing the best you could with the machine)

Have fun fishing, my rows will be waiting :twisted:

[TonganTerror]

Have fun fishing, my rows will be waiting :twisted:

lol and the judging will begin :grin:

[Peachy]

Not sure about the blocking of carbs, I honestly don't know and haven't done any research but it'd make more sense to me that it would just slower digestion of carbs, lowering the GI of them in turn.

Yeh it binds with them and blocks them from all being absorbed at once.

It does however decrease the absorption of vitamins so be sure not to take your multi with a fibre supp or anything high fibre

Ummmm nope. Doesn't have any affect on vitamin absorption. And actually helps some minerals be absorbed. If that was the case it would be hard for the body to get the vitamins and minerals it needs since most come form vegetables which are high in fibre

[PeterDolan]

Not sure about the blocking of carbs, I honestly don't know and haven't done any research but it'd make more sense to me that it would just slower digestion of carbs, lowering the GI of them in turn.

Yeh it binds with them and blocks them from all being absorbed at once.

It does however decrease the absorption of vitamins so be sure not to take your multi with a fibre supp or anything high fibre

Ummmm nope. Doesn't have any affect on vitamin absorption. And actually helps some minerals be absorbed. If that was the case it would be hard for the body to get the vitamins and minerals it needs since most come form vegetables which are high in fibre

I've read that it does lower absorption? How does it aid absorption?

[nate225]

Nice work on the legs bro! :nod: