ExRx.net

Fructose is used primarily for liver glycogen replacement. That part is true. liver glycogen is used to feed the brain and keep blood sugar levels stable during a fasting period. That's also a good thing. It can also be used as an energy source. Fructose should NOT be confused w/high fructose corn ...

Cottage cheese is a very good protein source, and fairly slow digesting. It is low on the GI, causing a limited rise in blood sugar. Yes, it is true that it is fairly high on the II, but so are almost all meats/fish/fowl, but with little rise in blood sugar levels. What does this ean? A good explan...

200-300 kcal of nutrition for every hour before workout. Typically this would be low GI. 4:1 carb:protein. Preferably some form of soy protein as it will help sustain you during the workout. If you do not have 1-2 hours before, 100-200kcal immediately 10mins before commencing the workout, simple sug...

jtw wrote:what about some cottage cheese before bed? no fiber like spinach, but it's a great low-fat protein source.

Cottage cheese has a very high Insulin index. Please someone correct me if I am wrong but you really don't want cottage cheese/insulin before bed.

In my current training phase I spend four week blocks doing the following. The weights are for my deadlift, weights for other exercises change. week 1) 3x8 @100kg (220#) week 2) 5x5 @110kg (242#) week 3) 5x3 @130kg (290#) week 4) test Each set was performed with less than 60seconds rest, this is qui...

I would also add that its probably the carbs which are makign the 'air' and something associated with sulphur in protein shakes which makes them smell. Top that off with a load of milk which you could have a slight intolerance to and basically ... you stink! If you dont like the shake without milk, ...

Also, do you use milk with the shake?

I found that I got nasty problems when eating too many eggs and too much milk.

Also, when I eat starchy carbs.

I remember reading about one long distance endurance athelete that trained himself to burn fat for energy by eating a high fat diet. If I ever finf the article, I'll post it. This works very well for long slow events. You don't need to keep glycogen levels up by taking in carbs every hour. You need...

It's not too much. Fat doesn't really matter. It depends on what you are trying to do though. My principal aim is to fund the energy deficit I am creating by doing long (>90min) endurance sessions and the intense glycogen depleting strength training sessions (<60s rest between sets, complex). Of co...

As a bit of an experiment, in conjunction with my training schedule I have been eating a very strict paleo diet. The problem is getting enough calories. I need enough calories to do the work I need, then recover for either an second workout in the evening, and future recoverys. I have been pseudo co...

In my experience, the equipment makes a huge difference. Some barbells have smoth ends and some plates fit more loosely than others. Also, barbells DO flex under heavy loads. Consequently, plates can slip, even if you hold the bar completely level. Finally, collars eliminate, or at least reduce, th...

Thanks for the replies Ironman and Stu. It seems as if I was along the right track, as usual it is always good to take a step back and review something to ensure you are doing it correctly.

Dan.

I don't like either. The first guy wasn't explosive and didn't give much on the catch. The 2nd would be good if it wasn't for the jump and high catch. I don't think jumping is desirable at all. I can see doing that on a high pull where you lift off a bit anyway, but not a power clean. Correct me if...

I think Peter was the one who first pointed me to the Tim Donahay Youtube Site for the Mark Rippetoe Instructional Videos. Thanks Peter. However, I see he has posted a couple of new videos in the last few days, which I don't understand. IE: HOW NOT TO DO THE POWER CLEAN I'm new to actually doing th...

I have edited the list to include Peter, Tim and Airhog. There's time for others to declare their intentions! :grin: In my program at the moment I am working on strength. This week was a 3x8 week and every 4th week will be the same. Can you change mine from the dead hangs to overhand pull ups, a li...