Gym And Supplement Discussion

[Trozzle]

So now you shouldn't eat rice and bread? Wtf

I'm confused as to how this confuses you.

[Birds]

One more question Markos, is there an advantage to squatting without a pad?

No. The blood leaks out into your pants.

[-FIGJAM-]

also Markos is there a link you can give me to your bulk thread?

I am interested in having a read of it.

[Trozzle]

Wouldn't it just be along the lines of "Eat f**kloads of clean food, continue to avoid sugars and processed shit. Lift heavy, lift more."

[L33SH]

I'm confused as to how this confuses you.

Well I've been told to eat rice and bread

[L33SH]

No. The blood leaks out into your pants.

Your other reply was better

[Trozzle]

Well I've been told to eat rice and bread

And there's nothing wrong with eating them - but if you cut them completely, or as some prefer/recommend, swapped them for more nutritionally beneficial sources of carbohydrates - you'd get better results.

Like I hinted at - Markos doesn't preach methods that he believes to be decent; he preaches methods he believes to be the BEST. Whether they are or not is up for debate, but as far as he's concerned if you don't cut things he advises to cut, or you don't follow his programs to a tee, you aren't going to achieve the best results possible.

[L33SH]

Markos' newsletter says: First problem you guys should notice is the burning of 10% of your calories through tough exercise, daily. Its not realistic that you guys can train every day. Its also not advised for long term either. Three heavy training sessions per week plus a very hard cardio based session twice a week would be enough. Because we all work for a living, we are not able to live like professional athletes, so we dont have the ability to recover from 7 days a week training.

And:

So now were lifting heavy weights three times per week, doing high effort cardio twice a week, eating 10% less calories than we need every day, eating 4gms of protein per kilogram of bodyweight, eating no man made carbs, getting all our essential fats from nuts, olives, avocados, oils and supplements. Were drinking no calories and were eating 6 small meals a day. Whats left you ask? Well let me tell you.

But on this forum he's stated cardio makes you fat.

And you wonder why I'm confused.

Edited July 11, 2013 by L33SH

[Trozzle]

That's why the last few pages of this thread f**ked my brain sideways - stop taking everything written by him as absolute gospel and law. Cardio should not be the basis of your "fat burning" exercise. If you want to lose fat, and you exclusively rely on cardio to do so, you will almost certainly bounce back to putting the fat back on when your body adapts to be more efficient.

But just because you shouldn't rely on cardio to burn calories, does not mean it should be cut out. Consider it a supplement.

[Birds]

One issue Leesh has is being vegetarian, so she can't just be on an ideal diet of meat and vegetables...the protein and carbs in meat has to come from other sources. She's also not fat; quite lean already, so bread and brown rice aren't as detrimental to her progress as they would be someone trying to lose a lot of fat.

Watch the video I posted of Elliott a couple pages back; the one along the lines of junk food making you stronger. It's all about choosing foods to suit the body you want or have, but foods with substance to them being the best for strength gains.

Bread, rice and pasta are good foods...but they aren't the best for people wanting to lose fat because they are high in carbs, which take less energy to digest than protein. That's not to say you can't lose fat eating carb rich foods...I did it and I live off bread...they just aren't the "best". Lean meats and vegetables are. Carb rich foods are fine for people who are already lean or not trying to lose a heap of body fat, or for people who are large and don't give a shit what they look like because all they want is the calories for training harder. Markos was talking about recomposition in the newsletter; fat people wanting lean muscle, buggerall fat and the BEST way to achieve that.

[Trozzle]

Here we go - (no I'm not quoting anyone except myself) "Cardio will not make you fat; RELYING on cardio exclusively will eventually lead to becoming fat" (since you're not doing anything to raise your BMR by building muscle)

[No Crust Racing]

120 is a lot! By 60kg girl standards

No, you should be happy...you're doing very well actually, all things considered. But 200kg should seem like a heavy squat to you and 120kg should seem like buggerall, even if you can't squat 120kg yet. If you respect 120kg too much, you will fear it. It will seem a big number in your head, and come the time you lift it, that fear will affect your performance.

A few years ago you couldn't tell me that I would be lifting 180kg off the ground. That to me was a big number. But the only reason I can, now, is because I've watched guys my weight lifting 260kg...which makes anything less than it seem irrelevantly light. Unfortunately this mentality also detracts from the satisfaction of lifting what you formerly considered a heavy weight, but you can end up a much stronger person for it.

The exercises we hate most often tend to be the ones we feel we underperform in. This creates a vicious cycle, because we fear dropping in performance or being able to lift more and that's exactly what happens. We can even go backwards if we let it get to us too much. Need to address the fear and remember how big a part the mind plays in what the body can do.

haha cvnt

I don't see 120 as being a big scary number at all, great for a 60kg women as I said, but I'm not that so I'll be aiming a bit higher than that down the track.

I agree on the relativity front too. When I first put up that thread about balancing out my home gym routine it was a real eye opener and there's been many more since. To be fair though I've always been completely self taught and worked out at home so I genuinely thought a 100kg bench was ok, and funnily enough when I got back into exercising I said 100 would be enough and now I'm benching 110 and still feeling like there's more in the tank and embarrassed by that number.

My main goal was, and still is, to get "balance" and to do that my squat and DL should be a fair whack higher than my bench, so I have a ways to go, but given what I've learned on here, through Markos, you, Matt etc, it's given me a completely different view on what is decent and what I might actually be capable of. Plus it made me buy a rack, which is baller.

In terms of the mental aspect, I wouldn't say I 'fear' any exercise but I am certainly more careful with some given the risk in getting it wrong and having to get out from under it, so squat mostly, bench to a degree. A spotter would be great some times.

I've come a long way mentally in terms of being "ok" with getting out 4 reps of 5 or 7 of 8 but at a higher weight, I used to think that if I attempted a new weight and didn't complete the whole set it was a complete failure, now I just see it is part of the process.

This thread has delivered for me so far

So thanks to you all you f**kers.

[No Crust Racing]

One issue Leesh has is dating Birds

Fixed.

[markos]

Leesh, issue # 37 was written many years ago, I'm up to # 179 now

If your sole goal is to look good regardless of strength and size goals, follow it

Those pics of Martin were done after he followed that newsletter to a tee, except he trained heavy 7 x week and did no KB circuits

Remember cardio at PTC is the equivalent to really heavy at commercial gyms. We use 64kg KB's for instance in my cardio routines, as well as Thrusters with a 32kg KB in each hand

So when I say cardio, its going to be heavier than what your using for training

If you are a vegetarian, you are going to find it MUCH harder sorry

The best meal you can eat when trying to get lean is a steak, on its own. It will fill you up so you wont be hungry, lots of nutrients, no carbs.

I'm not sure if any of you are familiar with my KB circuits, but they will destroy you, no matter how fit you think you are

Thats cardio at PTC

[markos]

THE BLACK PLAGUE

Thrusters - 32kg x 10

UDL - 80kg x 20

Thrusters - 28kg x 10

KB Deadlift - 64kg x 20

KB Press - 28kg x 10

Cannonballs - 64kg x 10

Swings - 56kg x 10

C&P - 24kg x 10

Edited July 11, 2013 by markos

[Birds]

RE: cardio, I think what Markos was getting at is that most cardio does not damage muscle and put the body in an anabolic state like lifting weights does. These are things like jogging, aerobics, classes, walking etc.

HIIT cardio on the other hand, is not what most people do. It is cardio that you actually have to train HARD in and damage muscle. Sprints, hill climbs, weight circuits etc. This type of cardio is okay within the bounds of body recomposition, as long as it's not excessive.

I'll wait for Markos to agree or disagree

[Birds]

Fixed.

You're a right cunt!

You're alright, cunt!

[No Crust Racing]

Man you didn't even swap the u's for v's, we have a lady present!

Sorry Troy, I hope Bird's didn't offend you.

[Birds]

LOL

[L33SH]

lol