The Banks plan

13

Replies

  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    FYI

    the ACSM has also modified their training recommendations for adults (ironically, it basically falls in line with my re-positioning, go figure:tongue: )

    http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764
  • atucker_mom
    atucker_mom Posts: 88 Member
    Bump
  • smilebhappy
    smilebhappy Posts: 811 Member
    great info!!
    thanks for sharing Banks.... =)
  • ashade44
    ashade44 Posts: 27
    Bump! Helpful info, thanks :)
  • oksuga
    oksuga Posts: 32 Member
    bump
  • JsGirl93
    JsGirl93 Posts: 1,156
    Tagging for later...
  • gyrox1992
    gyrox1992 Posts: 3 Member
    How many carbs do you recommend eating per day? I usually walk 2 hours a day.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    How many carbs do you recommend eating per day? I usually walk 2 hours a day.

    I don't. Carbs are a personal choice, for someone not on a specific "low carb" plan it's usually anywhere from 35 to 60% of your total macronutrient totals, for instance, I'm about 45/30/25 carbs/protein/fat but it could be higher, or lower. It's not really as important to get a specific amount of carbs as to make sure of two things, 1) to eat the right amount of calories for your plan and 2) to make sure the macros you do eat are healthy ones (I.E. complex carbs, good fats...etc.)

    to be clear, I don't really have a problem with the "low carb" craze that's out there, I just don't think it's necessary for most people, and to that end I find it something that makes weight loss and becoming healthy just that much more difficult. Some folks function better with low carb, because of either a perceived carb addiction, or some kind of imbalance in the body, but that's not as common as most think. Like any "diet plan", I feel that low carb is a crutch and potentially an excuse for failure. I.E. "I was low carb, but I just couldn't keep doing it, it was so hard." and things like that, see it all the time on here.
  • locomotion
    locomotion Posts: 67
    bump for later
  • McFrench
    McFrench Posts: 205 Member
    awesome advice!
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    Thought it was a pretty good article.


    But I'm skeptical on the ripping up- use lighter weight more reps.
    Thought this myth was disspelled long ago.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Thought it was a pretty good article.


    But I'm skeptical on the ripping up- use lighter weight more reps.
    Thought this myth was disspelled long ago.

    I guess the devil would be in the details there.

    I know the myth you're thinking of, and you're right, lifting light weight and lots of reps isn't going to do much for you anaerobically.

    But I said lightER weight and MORE reps, not light weight and lots of reps. The difference being the qualifier, I.E. if you follow along the original pattern, I talk about technical failure as an alternative. So basically I'm saying, instead of doing 3 to 5 rep to failure maximums, I'm talking about doing 10 to 12 rep set maximums (I.E. instead of doing 85 to 90% of 1RM, you're doing 75 to 80% 1RM), which basically will activate every muscle fiber in your muscle (eventually) but won't necessarily stimulate large growth (there will be some, but not as much).

    I wasn't very clear, sorry about that. For a more clear description, this follows pretty closely to the NSCA "Strength Training" book by Lee Brown, you can pick it up at any B&N. It's a pretty good book and goes over all this stuff in pretty simple detail.
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    ^^I get what you're saying now.

    I was like oh god, here we go again hahaha.
    Yes, as opposed to a really low rep routine, you'd be better off.
  • kpnuts23
    kpnuts23 Posts: 960 Member
    bumpity bump... :)
  • fizzy123
    fizzy123 Posts: 220 Member
    excellent :happy: bump to read again and again
  • tamheath
    tamheath Posts: 702 Member
    Good reading; must save. :smile:
  • Pebble321
    Pebble321 Posts: 6,423 Member
    This is great stuff, thanks.
  • arewethereyet
    arewethereyet Posts: 18,702 Member
    bump
  • cmriverside
    cmriverside Posts: 34,422 Member
    :smile:
  • acquiescent
    acquiescent Posts: 18
    bump
  • carmenstop1
    carmenstop1 Posts: 210 Member
    Bump!!!
  • ladybug2020
    ladybug2020 Posts: 83 Member
    Bump
  • ladybug2020
    ladybug2020 Posts: 83 Member
    Bump
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    Now that I'm a moderator, I can edit my original post, since nothing has been said about whether this is against the rules I'll assume it's not, I've made minor alterations to some of the nutrition and exercise parts, nothing crazy, but added a day of weight training to the initial stage, and changed the protein levels slightly (upward) based on new data and new research.
  • stefraab
    stefraab Posts: 402 Member
    I have a question...
    I know your plan is broad and I'm sure you don't want to answer questions from every tom **** and harry, but I was wondering...

    I'm in stage three (I think). I'm about 10lbs away from a "healthy" weight (according to my BMI).

    I'm still doing P90 - I'm in the higher intensity cardio/weights now. I was just wondering if that kind of thing fits into your "stage three" exercise suggestions. That's really the only exercise I do/have time for other than some light bike riding with my family in the evenings. I do it all 6 days out of the week.

    What do you think?
  • ElaKuz
    ElaKuz Posts: 49
    :flowerforyou: Tagging for later. Nice article Steve.

    How do you tag a thread?
    I'd lke to tag this one too....
    Or do you tag it by just replying...
    *such a newbie*
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    I have a question...
    I know your plan is broad and I'm sure you don't want to answer questions from every tom **** and harry, but I was wondering...

    I'm in stage three (I think). I'm about 10lbs away from a "healthy" weight (according to my BMI).

    I'm still doing P90 - I'm in the higher intensity cardio/weights now. I was just wondering if that kind of thing fits into your "stage three" exercise suggestions. That's really the only exercise I do/have time for other than some light bike riding with my family in the evenings. I do it all 6 days out of the week.

    What do you think?

    sounds about right (your stage). As far as P90X goes, I've tried it before, just to say I did, I don't like the nutrition part at all, but the workouts are decent as far as a generic exercise program goes. Really, like any exercise program, you get out of it what you put into it so if you work hard, put in the effort, you'll see pretty good results from it. Are there better programs than P90X? Yeah, almost any worthwhile trainer will give you a better routine, just because they can personalize it, but that doesn't mean P90 is bad, it's just more generic, so it may not get you quite as far, or give you quite the results as a good individualized program would. The only part of p90X exercise I think is not good is the Plyo part, most of what he gives you isn't actually plyometric, or just barely so, as a trainer, that's one of the things I specialize in (explosion training, agility, quickness, and reaction time) and I just feel his plyo is weak, but other than that, I think it's ok. I still think you could get out and do better HIIT than what they offer, but if you're pressed for time and can't afford a trainer, it's worth it.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    :flowerforyou: Tagging for later. Nice article Steve.

    How do you tag a thread?
    I'd lke to tag this one too....
    Or do you tag it by just replying...
    *such a newbie*

    you just did. :tongue:
  • LJA1968
    LJA1968 Posts: 516 Member
    Another bump for a great thread.
  • cardigirl
    cardigirl Posts: 492 Member
    Bump!
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