geeniusatwurk Member

My girlfriend is lactose and gluten intolerant. She's a big fan of Daiya cheese, and she's been cooking out of the book "The Healthy Gluten Free Life" without any further GI problems. That book is dairy free, gluten free, soy, egg, etc etc. She likes Daiya cheese because its the only thing that melts the way normal cheese…

This is beyond wrong. Ketosis uses the Acetyl-CoA molecule from lipolysis and beta-oxidation to form 3 compounds: beta‐hydroxybutyrate, acetoacetate, and acetone. Acetone cannot be metabolized by humans and must be removed from the body by breathing it out. The ammonia content in the breath is indicative of ketosis. Find…

Do you have any urinalysis sticks? I've never heard of anyone going into ketosis on 100+ g of carbs. But I've found that the urine dip sticks are much more accurate measures of keto status, as the breath test for acetone. You'd only enter ketosis after about 36 hours of sub 25g (ish) net carbs, as you only see the dip…

Things that promote satiety, as I've learned so far in med school: 1. Protein content, specifically leucine, which is measured by the hypothalamus for satiety 2. Fiber content, which slows down gut motility and delivery of nutrients, keeping you fuller 3. Fat content, due to slower digestion compared to starches/carbs 4.…

Since post-bariatric patients have a much smaller stomach volume, they need to focus very heavily on protein and fat due to those macronutrients providing more satiety and the building blocks needed to repair their bodies due to the procedure.

There's no such thing as spot fat loss. Just lose weight overall.

Even though you used the "T" word I'm still going to offer my advice: Get the New Rules of Lifting for Women. My girlfriend has been making awesome progress with the different phases, to the point of really nice muscle definition in her shoulders and back.

Fellow night shifter here, 8pm to 4am work, exercise when I get home, with non-consecutive days at times, so I know your concern. How I deal with it is by making "dinner" the meal I eat when I wake up for the days I work, with everything afterwards falling into the snacks category. On days I don't work I keep the usual…

Those are likely the weights, in pounds. Occasionally you'll come across machines that are numbered 1-15 or 1-30, where each number is a multiple of 10 pounds. But those types of machines are in the minority. Consider the numbers you select to be the weight in pounds and you'll be good to go.

Count me as another Optimum Nutrition Gold Standard Whey supporter. I've been drinking a half skim milk half water shake with ON whey every day of my weight loss journey, as as you can see from my signature it's not making me gain weight at all. In terms of flavors, I prefer extreme milk chocolate, double rich chocolate,…

1. Whatever gets you the best workout with the least strain. Don't sweat accessory work, because that's what it is: an accessory. I personally do narrow grips. 2. Just the 5/3/1

It depends on your body weight, as heavier people just naturally have more muscle in certain areas (to move the bigger body). When I started squatting when I weighed 240 pounds I was able to squat 135 (1 plate on each side) without any issues.

Toning just means low body fat coupled with muscle size. So lift weights and eat at a caloric deficit. There is no such thing as spot reduction or spot toning. Just lose weight enough and have a muscle underneath to show for it

Here's what I did for the first 6 months of my weight loss journey: Lifting: Alternate between A and B workouts 3 times per week, i.e. A/B/A week 1, B/A/B week 2. All routines are 5x5, meaning 5 sets of 5 reps, with the first 2 being a warmup. A: Squats, Bench press, Overhead press B: Deadlift, Bent-over row, Pull-ups,…

I've been doing IF with fasted training, but even those protocols call for 10 g BCAA just prior to your workout to prevent excess catabolism. I think it comes down to how many hours it's been since your last meal. 4-5 hours no big deal, 18 hours might need some BCAA. But seconded on looking up leangains. Those people are…

24 fitness, think I paid the first and last month up front, and have been paying 27.99 a month since. I could find cheaper but as a night shift worker I need the 24 hour availability.

Quoted for truth. I got my girlfriend into lifting, and once we took a couple workouts to get the form down she deadlifted 135. Probably could have done more but her grip kept her back. I dunno about other guys, but for me seeing women lifting big weights is hawt!

Here's my random stream of consciousness in no particular order, gathered after about 9 months of weightlifting and losing almost 90 pounds over a year: - Limit your weightlifting sessions to 90 minutes or so, after that cortisol levels will be elevated and you will no longer be anabolic (muscle building mode). So come to…

Well there's the Stripped 5x5 program, which is what I used as a beginner before moving to the hybrid 5x5 / 531. A: Squats, Bench, Overhead Press B: Deadlift, Barbell bentover rows, Pull-ups All 5x5 Alternate A/B/A/B/etc

I'm currently doing a modified version of 5/3/1's Triumvirate program (turning it into a split of sorts), it works as a 4 day a week program or 3, depending on your schedule, and it's centered around the big 4 lifts. Volume is 5 x 5 for main lifts and 5 sets of 8 reps for accessories) increasing the weight each set and by…

I think its a matter of perspective. I used to have a PT that weighed more than I did when I started around 280 pounds. I just couldn't take someone like that seriously. But if I had a PT at my current weight and they weighed 10% more than me, I don't think it'd be a big deal.

As a night shift worker I log both my exercise and food on the day I woke up, even if I'm working out the next day at 6 a.m.

Are you eating low carb meals, like less than 100 grams per day? I get between 50 and 100 grams of carbs a day, and eventually plateaued for 5 weeks before I learned about carb refeeding. Now I'm losing again.

I love muscle definition on women, from shoulders/upper back to abs to quads and calf muscles.

They're both fairly inaccurate compared to BodPod, underwater weighing, or DEXA scans, but both work just fine for tracking bodyfat changes. The actual number will be different between the 2, but the change over time is consistent. I used both as I tracked my bf% from about 34% to my current 16%

Check out new rules of lifting for women. My girlfriend is going through that routine and it changes every month or 2. It's got some barbell and cable machine exercises though, so it might be a bit of an adjustment period if you are getting crazy DOMS from a 5 pound barbell.

I had this problem once I got to a certain weight on my deadlifts. There are several options available: hold the weight increases while your wrists adjust (less than ideal if you want to capitalize on noob gains), use chalk (not allowed in all gyms), switch your grip (hook grip, alternate grip on DL, etc), or wear gloves…

My girlfriend was in a similar position, and I bought her the New Rules of Lifting for Women (forgot the author's name off the top of my head). It totally transformed her body in the 6 month program, and I love being able to squat, row, and deadlift next to her. The book is very informative for beginners, but I would look…

Regarding one of your questions, I do cardio after lifting. Once you've been lifting a while (more than a couple months) you'll want full energy stores for your main lifts. No sense getting tired from cardio then only having the gas to do 2/3 the weight for fewer reps. It's all about the glycogen

That's why my intake is in the B range (50 to 100 g). If you're looking to cut calories but weightlifting necessitates higher protein intake, cutting carbs is the way to go. Carbs are only used for energy anyways, from which my body still has ample long-term stores to draw