richln Member


Last Active


  • If you want people to read some study you found and discuss it with you, then you are asking them to do work on a subject they might not even be interested in. You might get more engagement and conversation if you avoid insulting them. Just sayin'. IMO, the Kondo et al study is very weak. Limitations: 1) Only measurement…
  • Well then, I will not proclaim myself an expert and will interpret your comment objectively. There is no underlying pathology or individual inefficiency that can prevent weight loss from occurring if calorie intake is reduced to below energy balance. May not be the best choice given the individual's circumstances, but you…
  • Of course it makes a difference, but what value does it provide? Why would you want to force your body to function inefficiently? And short-term results are not indicative of long-term results. You can eat a diet of purely isolated carbs (no fat or protein), and the short-term results (up to a few days maybe longer) would…
  • Thanks for the links, I finally got around to reading this study. IMO, it is a really well-done study, and has a few interesting results. First, ignoring the post-ER protocol and focusing on only the ER periods, these are rather niche results. Total ER block for the CON group was 16 weeks, and total ER block for the INT…
  • Can you point us to some of their text material or some lectures online? We will give you some good questions to ask your teachers. If they know what they are talking about, they should be up for answering your questions.
  • Do you ever take any time off from lifting? I am not talking about a deload, more like taking two weeks to sit around on the couch. Being chronically under-recovered can do a number on your hormones as well.
  • Good eye! There is a slight discrepancy between the raw and that chart. The USDA/ERS spreadsheet says that the data was last updated on Feb. 1, 2017, so maybe they have made a revision to the data since the person made that chart. I recreated the chart from the 2017 raw. Unfortunately, I don't think it can be updated to…
  • But this is the Nutrition forum, so you received good advice from a nutritional perspective. The underlying message is that diet soda is not harmful to your health, and you were given links to science supporting that. You also received some substitution drink ideas and some ideas for weaning off caffeine. If this is not…
    in Diet soda Comment by richln October 2017
  • It is from USDA per capita data sets, so that includes all Americans: They didn't normalize for hummingbird feeding, but this is probably some of the most accurate data you are going to be able to…
  • Here is another neat one, from USDA data. Americans are eating more total calories, more added fats, and more flours/cereals than their parents and grandparents: Source:
  • The reasoning for keeping dietary fat low on a short carbohydrate refeed is that de novo lipogenesis is a very non-preferred pathway during severe-to-moderate glycogen depletion. The converse is not true in that fat overfeeding in such a state will preferably follow pathways to body fat gain. Here is one paper:…
  • Brunch press Fork lift Snacks
  • I agree with Gallowmere. Unfortunately, I don't think there is an optimal training frequency. If there is, then it is not static. In addition to the short-term factors that Gallowmere mentioned, every individual will have a different recovery response to intensity, load, and volume from any given workout, coupled with…
  • EMG activation results for various exercises and some progression ideas from Contreras if you don't want to buy Strong Curves:
  • Sounds like you should absolutely get to the root of a problem of that magnitude squared away as soon as possible.
  • Both of those statements are ostensibly true; why are they ridiculous? Here are 3 papers which performed isocaloric studies: But you can just…
  • Break up your training blocks into short mesocycles where you pursue a different focus (i.e. volume training, then strength training, etc.)
  • How about short-mesocycle periodization?
  • Are you talking about Migan's concept? It is just adding daily submax-effort, low-weight, high-rep work to an existing program. He may have come up with the name, but he did not invent the concept. Meh. You may get something out of it if your current program frequency is too low…
  • Grip looks narrow to me too, at least from this angle. Bar comes off your chest pretty easily, indicating triceps are the bottleneck. Drop the weight a little bit and experiment with a wider grip. What was your injury that stopped your bench progression earlier?
  • Very good article. Bumped and nominated.
  • May be trying to synthesize Special K? ;)
  • One time I tried, but I have never been able to fail at anything.
  • When in doubt, ask Lyle: I have had decent results from using a same muscle group, light a.m., heavy p.m. split. My morning work would be mobility and high-rep, submax-effort machines and dumbbells to get volume up without too much…
  • The chewing gum I find underneath the seat in public transportation. It helps me to develop antibodies to locally circulating pathogens.
  • Protein powder is not a great choice for trying to gain weight. Protein is a poor energy source, and it is very satiating (makes you feel full). A caloric surplus diet that includes a good amount of peanut butter, beans, eggs, milk, whole grains, ice cream and other moderate protein sources should provide all the protein…
    in Whey protein Comment by richln May 2017
  • Time spent wondering if you are lifting heavy enough.
  • I am glad to see you linking to peer-reviewed journal articles, but this article contradicts your claim that eating all of your calories at 8am slows your metabolism. From the article conclusion: "RMR [resting metabolic rate] and appetite control increased in the LFr [low-frequency] diet." If you want to extrapolate their…