Best book on Lifting

[atticus]

Quote from killthesunshine:

there's nothing wrong with going out with friends and rewarding oneself for a good effort over last 6-8 weeks. so what you ate too much ONE evening. that amounts to what...1000 too many calories? big deal..that's 1/3 of a pound. now your back on the strait and narrow. little harm done nitro in the big picture. keep up the good work!

You don't go to a bar to put-down a few red bull and vodkas to celebrate a month of rehab. Cheesecake factory is shit.

 

[nitro]

Quote from atticus:

I'll give you some tips, as you seem to lack the proper motivation. Nobody serious about losing weight dines at Cheesecake Factory.

* Squats and compound lifts in the PM (as late as possible) to activate the CNS and to promote GH secretion.

* Fasted cardio in the AM, before breakfast. Eat nothing and drink only water for 45m post-cardio.

* Emphasize resistance training over cardio. At least an EOD schedule.

* Supplementation: Green tea extract, 7-Keto DHEA, DHEA, iodine source, K-RALA; BCAAs are very important on calorie-restriciton.

* Count calories. Try to limit cals to 1500 daily.

* Eat small meals throughout the day. Run actual stairs if you have access to a stadium or condo/apt stairs. Don't be idle.

You would lose a pound a week for 6 weeks if you simply added one set of 20-rep of ass-to-ground squats each night (barbell, weight at 30-rep max).

Ok Thanks. I have to research most of this as I don't know what these acronyms mean.

FWIW, I have been losing about 2 lbs a week until very recently, where I have been losing about 2 lbs every two weeks.

 

[byteme]

Quote from nitro:

Ok Thanks. I have to research most of this as I don't know what these acronyms mean.

FWIW, I have been losing about 2 lbs a week until very recently, where I have been losing about 2 lbs every two weeks.

1-2 lbs a week is nice progress. Good job.

 

[nitro]

Quote from byteme:

1-2 lbs a week is nice progress. Good job.

Thanks. It was so easy when I started, weight just fell off and my satisfaction with the way I looked increased daily. Recently even my belly has started to give way, making the progress astonishing. I think the last few pounds to to 175 will start to remove this layer of fat around my body, and get me ready for nitro 2.0, where I try to make my body muscular instead of just obviously masculine by lifting weights and making that the focus of my routine.

 

[Bigpipn]

Quote from nitro:

Thanks. It was so easy when I started, weight just fell off and my satisfaction with the way I looked increased daily. Recently even my belly has started to give way, making the progress astonishing. I think the last few pounds to to 175 will start to remove this layer of fat around my body, and get me ready for nitro 2.0, where I try to make my body muscular instead of just obviously masculine by lifting weights and making that the focus of my routine.

Get blood work done first and foremost. Extended periods of cardio actually damages your body. We are humans, we don't have the mitochondrial makeup like a cheetah. We are meant to sprint 25-100 yards and throw a stone at our dinner (or red headed stepchild or cheating wife).


Fasted cardio first thing in the AM isn't necessarily the best way. Sure it will deplete your body of its glycogen levels thus inducing lipolysis, but the damaging catabolic effect is greater than the benefits. 25+grams of whey with 25g of aminos is your best bet.

I have found that substituting 20grams of glutamine for my post workout carbs is the key to natural fatties. I do not assimilate carbs well and no amount of anabolics could help me lean out.

Do supersets of multi-joint exercises as Atticus recommends. If you really mean business Google "Poliquin's fat to fire program", go buy a trash can to puke in, buy 5 kilos of amino caps and get to work.

Most of the fat around your waist line is either due to poor insulin resistance or cortisol. Avoid stimulants and sugar at all costs. Redbulls are your kryptonite. Well, unless you're actually trying to become a diabetic. Aside from plastic surgery, this -- http://www.vitacost.com/NSI-Phosphatidylserine-Complex-1-000-mg-per-serving-120-Softgels -- is the best thing you can take for belly fat.

As to the answer to the question posed in the title of the thread. Just Google Charles Poliquin. He pimps a lot of his supplements and it gets tiresome. If you can read around all the marketing you'll learn a lot. He's one of the few personal trainers/strength coaches who can kick most of his clients' arses. He's a 500lb bencher, has 21" arms and is built like a tank.
Good luck.

 

[Gabfly1]

Quote from Bigpipn:

...Fasted cardio first thing in the AM isn't necessarily the best way. Sure it will deplete your body of its glycogen levels...

Perhaps I'm out of my depth here, but isn't glycogen more of an energy source for anaerobic exercise than for aerobic?

Quote from Bigpipn:

...I have found that substituting 20grams of glutamine for my post workout carbs is the key to natural fatties...

I heard that glutamine supplementation is overrated in most applications:

http://www.ncbi.nlm.nih.gov/pubmed/18806122

But let me repeat, I'm out of my depth here.

 

[atticus]

Catabolism is the absolute least of Nitro's problems. How can you lose what you don't have? (no offense to Nitro). To think in terms of somebody who is in maintenance-mode is nuts. Nitro is 3 years and 800hrs away (gym time) from maintenance. The BCAA's are for catabolism. Nitro has no need for whey. He can get 150g from food.

I have some oceanfront property for sale in Afghanistan if you believe that Poliquin can bench 500 or has 21" arms. He's like 5'8", and judging from his pic there is no way he's larger than 17" at his BF%.

His high volume resistance stuff is probably the worst method available, but at least it gets people in the gym.

 

[atticus]

Wow, terrible GH gut... and those ain't 21":

http://www.charlespoliquin.com/TheBiosignatureMethod.aspx

 

[Bigpipn]

Quote from atticus:

Catabolism is the absolute least of Nitro's problems. How can you lose what you don't have? (no offense to Nitro). To think in terms of somebody who is in maintenance-mode is nuts. Nitro is 3 years and 800hrs away (gym time) from maintenance. The BCAA's are for catabolism. Nitro has no need for whey. He can get 150g from food.

I have some oceanfront property for sale in Afghanistan if you believe that Poliquin can bench 500 or has 21" arms. He's like 5'8", and judging from his pic there is no way he's larger than 17" at his BF%.

His high volume resistance stuff is probably the worst method available, but at least it gets people in the gym.

Catabolism is THE problem that he faces because he is losing what LITTLE muscle he has! Preservation of muscle when you're in the mid 170s should be your main concern. Your body will lean out a lot quicker when you actually have lean mass to burn calories!

Sure he has a need for whey before doing cardio. Cardiovascular training requires trainees to consume more protein than resistance training. ~60% of VO2max keeps one below neuro-endocrine thresholds but most new trainees go above this threshold and do more damage than good.

Yeah bro, from 210-260 at 5% while still retaining 4.3 speed is useless. Here, Atticus, I got this website from the bottom of your last email.. lol j/k

http://www.femmefan.com/site/images/lookerspics/lookers6/DavidBoston.jpg

OK so Poliquin has 20" arms. Poliquin is over 50, he can take all the HGH he wants. Bottom line is that his training protocols will push you to your limits and add some size.

 

[atticus]

Quote from Bigpipn:

Catabolism is THE problem that he faces because he is losing what LITTLE muscle he has! Preservation of muscle when you're in the mid 170s should be your main concern. Your body will lean out a lot quicker when you actually have lean mass to burn calories!

Sure he has a need for whey before doing cardio. Cardiovascular training requires trainees to consume more protein than resistance training. ~60% of VO2max keeps one below neuro-endocrine thresholds but most new trainees go above this threshold and do more damage than good.

Yeah bro, from 210-260 at 5% while still retaining 4.3 speed is useless. Here, Atticus, I got this website from the bottom of your last email.. lol j/k

http://www.femmefan.com/site/images/lookerspics/lookers6/DavidBoston.jpg

OK so Poliquin has 20" arms. Poliquin is over 50, he can take all the HGH he wants. Bottom line is that his training protocols will push you to your limits and add some size.

lol 20.

Poliquin's high-rep shit results in overtraining and >cortisol. Most the the pre-cardio whey will go to storage and replenishment. It will do little to save him for the RAVAGES of cortisol, as the pathways are not complimentary.

Phosphatidylserine is worthwhile if blunting cortisol is a concern, as well as a low-cal Leucine/BCAA mix, pre-cardio. PS is complete overkill, IMO. Nitro is probably pushing 30%, so all he needs to do is get in the gym and lift the heavy things.