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Chris' cut for Thailand trip
I'm heading to Thailand in late March for 3 weeks for my 30th with my GF and a few other friends. WIll be doing some muay thai over there also. Need to be fit and preferably a tad leaner. Current stats: 5'8" (not expecting this to change :smile:) 83.8kg Accumeasure calipers chest 5mm abs 16mm thigh 6mm BF per US army…
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don't just rely on BF%
http://forum.maximumfitnessconsulting.com/blog/?p=796 Great article here on the different looks at the same BF%'s. Remember that it is a ratio of fat mass to total mass. So don't just rely on the scales, don't just aim for a certain number but use these to head towards your goal physique. (and measurements)
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Muscle memory explained by science
http://www.exercisebiology.com/index.php/site/articles/muscle_memory_solved/ Great article here :smile:
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Chris Davey's 1421 cals in 3min 17secs
1421cals 112P/138C/50F 36g fibre, 2040 potassium peri peri fish & spinach soft tacos & smores pop tarts with pb crave cookie dough pb vid: http://www.youtube.com/watch?v=Ja9HjB1nETg
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mantathlon
http://www.t-nation.com/readArticle.do?id=5556356 I did this for the first time yesterday. Got 68. It's a good challenge :smile: Anyone else keen? And need to sort out some equivalent %'s for females too.
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keto vs non keto for endurance (Alan Aragon debate)
http://www.alanaragonblog.com/2013/03/13/2013-nsca-personal-trainers-conference-looking-back-at-my-debate-with-dr-jeff-volek/ Good read here. Not surprising but a good read nevertheless.
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for the sriracha fans :)
http://www.bonappetit.com/recipes/slideshows/2013/02/more-sriracha-recipes-slideshow#slide=1
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Bodymedia Fit vs Fitbit accuracy
This will be an ongoing experiment for a few weeks to see the differences in the readings. Background: I have been using the BMF for about 8-9 months now and it has proven to be fairly accurate in that I can predict weight gain/loss over time. The BMF is said to be 90% accurate (which way is it 10% out though :tongue:) I…
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Are back off sets useful after a strength workout?
http://www.strengthandconditioningresearch.com/2013/02/18/back-off-sets/?fb_source=pubv1 Interesting study. TL:DR
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(in)famous Elvis oats 37P/73C/23F
http://cdnutritionandfitness.blogspot.com.au/2013/02/now-if-you-ask-anyone-i-know-they-will.html bacon, banana, peanut butter, maple syrup. What's not to like? :smile:
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clean eating paradox
interesting blog on clean eating vs iifym. Cliffs are at the bottom for the lazy ones :smile: http://fitterhappierblog.wordpress.com/2013/01/30/the-clean-foods-paradox/
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What is you're total and how often/long do you train?
Total is: squat + deadlift + bench (paused). How often do you train per week? How long is you're average session? Me: 498kg (1096lbs) (185/108/205) I train 3-4x a week. My average session is about 90-120mins including warmup. (this is all strength stuff not cardio)
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Kettlebells for power production
Great article by Bret Contreras here. http://www.strengthandconditioningresearch.com/2013/01/14/kettlebells-sprinting/
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choc/peanut & vanilla/cinnamon yoghurt protein cakes
CHOC PEANUT PROTEIN YOGHURT PIE 4 tbsp peanut butter 60g chocolate protein powder 1 sachet of gelatine 125ml skim milk 500g Nestle Soliel vanilla yogurt 1 tbsp PB2 peanut flour 3 tbsp cold water pinch of salt OPTIONAL -sweet pie base, chocolate to garnish Put cold water in a mixing bowl sprinkle gelatine over top & leave…
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12 days of xmas fitness challenge
Sing a song. You know it :smile: Credit goes to littleladylifter for a very creative little song. On the first day of Christmas, my true love sent to me One minute of planking On the second day of Christmas, my true love sent to me Two wide-grip pullups One minute of planking On the third day of Christmas, my true love…
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What is clean eating?
Courtesy of Sidesteal. Often times the topic of "clean" eating shows up on the forums. What is Clean Eating? Clean Eating is somewhat of an ambiguous term that, depending on the group or dietary philospohy behind it, might have different definitions. A paleo dieter will likely have a different definition of clean eating vs…
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truth about exercise
pretty decent show on exercise science on SBS last week http://www.sbs.com.au/ondemand/video/11889219955/The-Truth-About-Exercise
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one more reason to train those glutes
http://traineradvice.blogspot.com.au/2012/09/can-you-prevent-acl-injuries-guest-post.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+TrainerAdvice+(John+Izzo's+Trainer+Advice) I really found this article well written and to the point.
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the flip side
http://www.youtube.com/watch?feature=player_embedded&v=Xt0BIl6NGiw This is gold! :laugh:
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how to tone
http://chaosandpain.blogspot.com.au/2010/06/you-want-to-get-toned-how-about-you.html?zx=cbeb08e5558d0178
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5mins 2063cals 114P/441C/8F (46 fibre, 1377mg potassium)
5 minutes weetbix challenge! http://www.youtube.com/watch?v=J-1AmUkMSN4 P/C/F fibre, potassium
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you can't out train a bad diet
A great vid below on why trying to smash the cardio to offset overeating is a bad idea. http://www.youtube.com/watch?feature=player_embedded&v=UQbuzsY_34Q Remember, most people would be exercising for a max of an hr or 2 per day. There are another 22-23hrs in the day to think about. (unless you're like me and do speed…
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collection of 2 ingredient recipes
http://www.buzzfeed.com/peggy/34-insanely-simple-two-ingredient-recipes?utm_campaign=socialflow&utm_source=twitter&utm_medium=buzzfeed Some interesting stuff in there :smile: I've done the coconut oil/choc protein thing before and dipped fruit in them. Works great!
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October Finishers
Starting the thread for all October finishers to post their results. What should be posted. Starting and finishing: weight BF% per US army calcs (either http://usmc.pftcalculator.com/ or http://www.healthstatus.com/calculate/body-fat-calculator-usmc) measurements front photo side photo back photo (legs if not full body…
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So....
Who is going to be first to try? I've got a few ideas which I think could work pretty well :smile: And anyone else done any speed eating before? (I've done a 10 Maccas snack wrap challenge & a most weetbix in 5mins challenge)
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Mass burger, fries & banana shake
So randomly one of my friends did an eating challenge recently and it looks like it would fit in perfectly with the regular MFP speed eating comp rules so I was going to give it a go next week. Was seeing if anyone else would want to have a go at it too. Here is a pic of her meal I was going to limit the cheese to 2 slices…
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Women can't do pullups
Apparently :indifferent: http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/ These ladies don't agree! Inspiration training http://www.youtube.com/watch?feature=player_embedded&v=8O4C64c84uI http://www.youtube.com/watch?v=Bf7rMkAir-w&feature=player_embedded And these are the two main exercises IMO you…
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Chris Davey's shredding log
Start date was 20 August 2012. Weight 83.7kg (184lbs) Accumeasure calipers: chest 4.5mm abs 17mm thigh 5.5mm Chest:102cm Waist:82cm Hips:82cm Bicep: 33/36.7 32.4/35.5 Forearm: 31 30.7 Thigh:57.5 59 Calf: 37.75 36.5 front relax front flex side back legs
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Alan Aragon interview
good read for noobs http://www.machinemuscle.com/interview-with-nutrition-expert-alan-aragon/
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for the injury prone
http://www.t-nation.com/free_online_article/most_recent/21_exercises_for_injury_free_mass I strained my lower back last week and also felt like I needed a bit of a deload after going pretty hard for a pretty long time will cutting. I'm going to formulate an upper/lower 4 day split with these exercises with core or…
