5

9/21/2012 4:41:36 PM

Alright, guys, quick question.

Is it possible to make actual muscle gains in, like, two weeks?

I was doing a poorly planned VLCD in order to lose weight. I was eating 400 calories a day so obviously it worked, and I lost 20 pounds. But I decided to be responsible or whatever, and I added in a bunch of protein (eggs, chicken/tuna, whey powder) and started lifting. Since then, I have lost no weight, which is totally unacceptable, considering I'm still running on a substantial calorie deficit, and I am overweight. My clothes are fitting slightly more loosely, but I think it's impossible that I've actually gained muscle in two weeks. WTF?

10/18/2012 4:57:11 PM

How long were you on the VLCD? You could have significantly slowed your metabolism. Also, if you are sore (at all), then you are retaining extra water, which is how muscle repairs itself. Be patient, and you will see results.

How long have you been lifting & working with the new diet?

10/18/2012 5:15:53 PM

August 15: gave up booze and other bad things--extraordinary life change that still mystifies me!

September 1: started the VLCD with no concern for nutrition. I ate more than 400 calories a day a couple days a week, but I only binged and drank beer once. This was very effective for losing weight.

October 4: started lifting

October 7: added in more calories with a focus on protein but still maintaing a calorie deficit/no binging/no beer. No weight lost.


I know my metabolism may have slowed during the VLCD, but it also seems impossible that it slowed that much. Water retention seems like the best explanation, but I drink a lot of coffee. It was just way easier to not eat very much, and I'm not trying to get fit or healthy or anything...I have to be in a wedding 8 months from now, and I don't want to get photographed as the boozy, bloated bridesmaid.

10/18/2012 5:37:40 PM

Okay, so my bad on my posts, guys. I just pulled off a strength feat I've been trying to do for a while now. It's probably just my neural pathways and whatnot, but I'm totally stoked again.

Thank you, NCSUHippie, for responding. I'm going to go with your water retention explanation and stick with it!

10/18/2012 6:25:48 PM

Under stress your body retains water.

Very low calorie diets are a pretty big stressor, add on training to the mix and you have a perfect storm for water retention.

Back off on the volume of your training. Do 3-5sets of 3-8reps that are challenging for muscles groups. Don't go overboard or try to kill yourself in the gym. You are only trying to stimulate protein synthesis to mitigate muscle loss, and maximize fat loss.

Just stick to the diet, the weight will come off. Get enough sleep and enough protein and it will work.

Caffeine helps.

10/18/2012 6:28:04 PM

Correct me if I'm wrong, Matt (it's highly likely), but I imagine her cortisol levels would be through the roof with the water retention and low carbs.

[Edited on October 18, 2012 at 6:37 PM. Reason : ]

10/18/2012 6:36:52 PM

Stress stimulates cortisol which stimulates water retention.

10/18/2012 6:59:18 PM

10/18/2012 7:07:53 PM

I eat some carbs. I have a bunch of food from couponing that I am still trying to use. So I eat a serving of some random rice, pasta, or cereal everyday.

And I definitely am lifting too much. Lifting/being really sore is my mental antidote to what feels like eating too much. Blah, I guess I can back off a little and do cardio instead, but that is no fun at all.

Thanks, guys.

10/18/2012 7:13:53 PM

Matt, how would you go about fixing "duck walk?"

I've seen where massaging the hell out of the piriformis may help. Any other suggestions other than making sure to work all leg muscle groups with good form?

10/19/2012 3:55:20 PM

Toes turned out? Could be a few issues. External rotation could be tight, abduction tight, adductors weak. A lot of variations that I can't tell over the net.

They will mainly be fixed by ensuring proper alignment and form when you lift, move during the day, and static postures. You probably need to hire a coach who knows how to assess movement and program corrective exercise.

Definitely work on the tissue quality of your hips with a roller or lacrosse ball. Stretch your external/internal rotators. Learn to squat correctly. X-band walks with toes internally rotator or neutral is probably a good idea.

Come hire me and I'll help fix you up.

10/19/2012 4:30:06 PM

Is anyone doing any suspension training or own a set of TRX bands?

My enter upper body workout this morning was with the TRX bands and it was a really enjoyable set. I think that I am in love.

10/19/2012 5:01:19 PM

^^ It'd be worth it just to solve that one problem - I get the feeling it's the reason for my knee pain

10/19/2012 5:12:01 PM

Quote :

"September 1: started the VLCD with no concern for nutrition. I ate more than 400 calories a day a couple days a week, but I only binged and drank beer once. This was very effective for losing weight. October 4: started lifting October 7: added in more calories with a focus on protein but still maintaing a calorie deficit/no binging/no beer. No weight lost."

So, are you actually counting your calories/measuring your food, or are you eyeballing it? Most people are not good at approximating their calorie intake, myself included.

You can get away with not counting calories by making good food choices (i.e. paleo with very rare cheats - meats, eggs, green vegetables, etc), but come on, that kind of sucks. Sometimes, you're going to want to eat a piece of cake without completely destroying your progress. If you're counting calories, then you can fit in a little cake or pizza. If you aren't, then you'll have a tendency to binge for the rest of the day after a cheat because you already screwed everything up, possibly descending into a state of guilt that promotes additional binging.

10/19/2012 5:35:12 PM

Quote :

"Is anyone doing any suspension training or own a set of TRX bands? My enter upper body workout this morning was with the TRX bands and it was a really enjoyable set. I think that I am in love."

I've got 2 sets of TRXs and 1 set of adjustable rings... They are pretty great tools for body weight variety. My go to movement with them are inverted rows, Tricep extensions, and Body weight curls.

You can do a lot with them, but they can't replace the functionality and effectiveness of barbells.

Quote :

"^^ It'd be worth it just to solve that one problem - I get the feeling it's the reason for my knee pain"

You are right. Knee pain is usually is rooted in a lack of ankle or hip mobility. Or weak external rotators (usually glute medius).

PM or check out http://www.capitalstrength.com if you want to get started.

####

Here's me hitting a new PR on the bench last weekend:



Here are some videos of my female trainers/trainees....

10/19/2012 7:11:39 PM

I do count calories and measure some, but I'm kinda screwy--like, I put a splash of skim milk in my coffee, and sometimes I don't count it at all, but other times I count it as a 100 calories. I'm experiencing some anxiety about this thing that's going on, and I'm just not that interested in food right now. It's happened before in the past, and I'm trying to take advantage of it in a somewhat healthy way instead of just starving myself for several months and pretending I'm on a great diet.

10/19/2012 7:33:47 PM

Anxiety/depression is great for weight loss

So is the flu and or stomach virus

But on a serious note...did some squats for the first time in at least a year. Due to my pinched nerve, I won't ever do more than 135# Just isn't worth the risk. Just did high reps back and a few sets of ME fronts. Legs hurt so good today. I've been told I need to bring sexy back to my legs, this should do it.

10/19/2012 8:33:59 PM

Quote :

"PM or check out http://www.capitalstrength.com if you want to get started."

Thanks man. I'll seriously consider it - I'm about an hour and a half from Raleigh, but considering there is nothing really like this in my area, I might be able to pull it off.

You guys don't totally shit on out of shape skinny fats do you?

[Edited on October 19, 2012 at 8:40 PM. Reason : ]

10/19/2012 8:39:44 PM

I lost 5 lbs from my prep for colonoscopy.

10/19/2012 8:43:41 PM

10/20/2012 9:00:41 AM

^^ what did you have to take for it?

10/20/2012 6:15:44 PM

This was years ago in my mid 20s, when Mirilax was Rx only. You can get it over the counter for regularity now. I stayed home for the prep, no explaination needed for the boss lol

I ate popsicles the entire day.

10/21/2012 10:58:46 PM

Anyone here can eyeball body fat? I'd like a rough estimate.

10/23/2012 9:53:36 PM

Quote :

""Is anyone doing any suspension training or own a set of TRX bands? My enter upper body workout this morning was with the TRX bands and it was a really enjoyable set. I think that I am in love.""

I do an hour of TRX twice a week, it is very very good for functional jiu jitsu training because of the constant use of stablizers through various types of repetition, a lot of minor muscles are being used that i cant fathom training with standard movements...and i can feel the strength improvements in greater ranges of motion and positions alien to me.

its also great for gripping and pulling strength and endurance

i love TRX more than kettle bell training as a matter of fact, in my opinion it is much more dynamic

10/23/2012 10:29:42 PM

Quote :

"Anyone here can eyeball body fat? I'd like a rough estimate."

I've got a decent eye for it.

Quote :

"its also great for gripping and pulling strength and endurance i love TRX more than kettle bell training as a matter of fact, in my opinion it is much more dynamic"

I have to disagree about the pulling strength benefits... Maybe I'm arguing semantics. But a barbell is going to be a better tool for both grip and pulling strength, since it's way easier to incrementally load. Don't get me wrong though, TRX inverted rows and its variations are great.

Regarding TRX being more "dynamic". Again, this may be semantics, but KBs are much more dynamic. In other words, you can explode and throw a kettlebell around much more effectively than power training on a TRX. In fact, the KB swing and its variants/accessories are some of the best "dynamic" movements with regards to hip hinging.

10/24/2012 11:28:14 AM

you have to understand the dynamics of pulling on a 260lb dudes Gi lol or having being dragged across a mat by both your legs while hopping around on your right arm

I understand what youre saying though, this is a specific observation

calling the TRX more dynamic than a balanced freeweight routine is incorrect as a whole, i would concur but I also work free weights AND kettlebell training things...I dont do super advanced kettlebell movements...the highest is probably turkish get ups

[Edited on October 24, 2012 at 12:29 PM. Reason : g]

10/24/2012 12:28:43 PM

I agree with you, it is more sport-specific to MMA than traditional free-weights.

I've seen some pretty cool movements... Such as, getting in the inverted row position with close neutral grip and then rolling up one side.

I actually just got done with a workout, and I used it to blast my arms... Tricep extensions super setted with curls. Huge pump like .....

10/24/2012 12:55:07 PM

Do you teach a trx class or do you make up your own routines?

10/24/2012 1:36:13 PM

I just use them as accessory movements. Not a dedicated class or routine.

So I may have a client doing the bench press, and then super set with inverted TRX rows. Or use it for other accessory movements. I only have 2 of them so a full on class with it isn't feasible.

However, I may at some point install a bunch of anchors and buy a handful more.

10/24/2012 3:20:00 PM

Just crushed 430lbs x 2 on the trap bar DL. Then 350 x 8. Finally able to train total body strength after my surgery... Feels good man

10/29/2012 12:08:38 PM

I never got into deadlifting... what's the advantage of doing deadlifts? Looks like it puts too much stress on the lower back

10/29/2012 12:26:59 PM

Done correctly it strengthens the low back, abs, glutes, hamstrings, quads and grip. Almost your whole body in a giant isometric contraction.

To deadlift right you need to use proper hip hinging mechanics, which most people don't know how to do. The back needs to be locked in extension as all motion occurs at the hips and slightly at the knees (this fluctuates depending on the variation).

Proper deadlifts and squats fix back and knee pain (unless its a highly dysfunctional structural issue like a herniation or tear). When you hear people avoid lifts due to "too much stress" on a joint, it usually means they don't know what they are doing.

10/29/2012 12:33:29 PM

I found that my spinal erector muscles were overworked if I did both an intensive squat workout and an intensive deadlift workout in the same week, so I quit deadlifting years ago. I felt like squats were a superior exercise for my goals, and I got more enjoyment from doing them.

10/29/2012 5:37:10 PM

Considering the weight you are moving, DLing with any weight that is heavy enough to trigger adaptation is probably very taxing on your low back. Especially in the same session as a heavy squat work out.

Once my trainees start hitting mid 300s or 400s, depending on body size and anthropometry, I drop DL frequency very low for that reason.




[Edited on October 29, 2012 at 6:15 PM. Reason : i cannot type today]

10/29/2012 6:13:56 PM

I quit doing deadlifts somewhere around the time I was pulling around 550. Sometimes I wish I had kept doing them sparingly just so I could know what my max was. I don't really have the desire to start back now.

10/29/2012 6:56:54 PM

If anyone is interested, I just posted a brief write up on BCAA supplementation:

http://www.capitalstrength.com/2012/10/30/personal-trainer-tips-bcaas-for-athletes-and-fitness-fanatics/

10/30/2012 9:25:54 AM

very well-written article!

I really like that you point out a well-balanced diet can supply the necessary proteins for the average person.

10/30/2012 10:20:50 AM

For anyone interested, I just posted a new blog about a new research finding about meal timing and weight loss... http://www.capitalstrength.com/2012/11/02/personal-trainer-tips-a-timed-high-fat-diet-can-help-prevent-obesity/

11/2/2012 8:49:55 AM

Here's my fist two exercise technique video that we shot today!

In the first video I teach an ab training movement and plank variation that I call the Crunch Plank. It's great to build core stability by co-contracting the glutes + abs in posterior pelvic tilt.

The second video goes over two advanced plank variations called the body saw and body saw curl.

Feedback is welcome! I'm not very good on camera yet, so any tips are appreciated.

11/7/2012 10:54:37 AM

I've been doing some research on post workout nutrition, specifically shakes/smoothies. I've settled in on this concoction - can anyone give me thoughts on what is good, and what isn't?

1 scoop whey protein
1/4 - 1/2 cup frozen berry mixture (rasp/straw/blue)
1/8 cup cherries
1/2 scoop powdered gatorade
1/4 - 1/2 cup fresh spinach
4 or 5 baby carrots
add water to top off at 32 oz

this results in 250ish (maybe 275) calories, ~34 grams carbs, and 26 grams protein

protein aside, this is very inexpensive. Calorie-to-Protein ratio sits at around 1.3 (I've read it should be closer to 2, in which case 1/2 banana will get it close)

there's all kinds of antioxidants, vitamins and minerals. decent amount of fiber (~5g). there's some variation in glycemic index from the different fruits/veggies and gatorade.

fairly low calorie, about half of which comes from protein.

thoughts? this isn't rocket science, but I don't want to ruin a trip to the gym with a horrible PWO shake...

[Edited on November 8, 2012 at 11:21 PM. Reason : oh and did i mention it tastes awesome??]

11/8/2012 11:20:58 PM

That's definitely a good choice for a PWO shake. Might be a little light on carbs if recovery and growth are your goals.

If you want a quick and easy PWO solution: Chocolate Milk. It's not as "clean" or anti oxidant rich. But it's easy, cheap and very effective.

I personally keep it simple. 1 Scoop of Whey protein (~35g of protein, its a big scoop), 16 oz of milk (whole if im mass gaining, skim if I'm not trying to get fluffy)

11/9/2012 6:56:45 AM

thanks. I thought I read somewhere that milk protein was slow or difficult to digest/metabolize or it slows down the uptake of the nutrients to your muscle.

any validity to that? maybe not, since you're obv doing pretty well with that


my pwo shake isn't "simple" per se, but the health factor is probably off the charts lol. Plus, my 3 y/o son loves helping me mix all the stuff together so that's fun.

11/9/2012 9:39:39 AM

What do baby mammals drink to grow? Milk!

You could argue that since it's cow milk, it isn't optimal. I would agree, if you have milk/lactose intolerance. I've read a study that found whole milk to be the most anabolic PWO drink bar none. Not sure of the validity though.

IMO, too many people get wrapped up and neurotic about "clean eating" or protein type or feeding times. Don't even think about that stuff until your calories and macro-nutrient profile is congruent with your activity level, training, and body weight/composition goals.

11/9/2012 9:43:20 AM

Quote :

"BrickTop: Calorie-to-Protein ratio sits at around 1.3 (I've read it should be closer to 2, in which case 1/2 banana will get it close)"

Are bananas really a good source of protein? Or is the banana supposed to make the shake less proteiny?

[Edited on November 9, 2012 at 8:00 PM. Reason : ?]

11/9/2012 7:59:51 PM

The banana would just add more carbs, raising the ratio closer to 2:1.

11/9/2012 10:01:24 PM

I see! I didn't know people aimed for a higher calorie-to-protein ratio. Thanks for responding!

11/9/2012 10:05:17 PM

dang, looking back on my post, it shouldn't read "Calorie-to-protein" ratio, it should be "Carb-to-protein" ratio... not sure if that added to the confusion at all, sorry about that

11/9/2012 10:35:20 PM

Personally, I stay away from PWO shakes these days - they're convenient but I don't find them particularly satiating. I like something like this, though:

-100g frozen strawberries
-100g frozen banana
-Two scoops chocolate ON whey
-Big spoonful of fat free greek yogurt
-Maybe a little milk, but not necessary
-Some psyllium husk for fiber

It'll end up being closer to a milk shake than a smoothie. I like to skip the blender and mix it all up in a big bowl. Add pb or fat free cream cheese to add some creaminess. Xanthan gum will help it fluff up in the bowl, making it more filling.

11/9/2012 11:04:23 PM

I ran out of whey and the replacement may not be here until friday

fuuuuuu

btw, ON caramel toffee fudge is absolutely amazing with milk

[Edited on November 10, 2012 at 8:15 PM. Reason : ]

11/10/2012 8:15:08 PM