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#1. questions about Dan Riley, resources for vegetarians, and workout frequency - from Weav54@aol.com
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Date: Fri, 2 Oct 1998 07:01:29 EDT From: Weav54@aol.com Subject: questions about Dan Riley, resources for vegetarians, and workout frequency This is my first post to the digest so I hope it passes. I attended Penn State Football camp in 1980 where I was first introduced to HIT by Dan Riley. I vividly remember his slideshow: work total body 2 or 3 times per week; reach failure in 40-70 seconds; forget the promises of supplement manufacturers and eat a well balanced diet; doesn't matter whether you use free weights or machines. (In fact, Riley put us through manual resistance exercises that re-defined FAILURE for me.) What stood out most to me was when Riley introduced a huge offensive lineman to us and described him as one of the strongest humans he had ever met. He went on to emphasize the role of genetics by pointing out that no matter how we trained or dieted, the chances of any of us getting as big as this lineman were virtually nil. I understand Mr. Riley is now strength coach for the Washington Redskins. To my knowledge, he has not written anything on the subject of strength training in some time. Does anyone know if he has adapted his philosophy in anyway. I would love to know his opinion on some the the hotly debated issues in the HIT camp (e.g., rep speed, workout frequency, # of sets, compound versus isolation movements.) Does anyone know the specific training programs used by the Redskins? Do they differ in-season versus off-season? Two other quick questions if I may. Can anyone point me to resources specificly geared toward the vegetarian strength trainer/athlete? Also, I practice jiu-jitsu once per week. The workout is very draining. If I want to lift weights twice per week, when should I schedule these workouts in relation to jiu-jitsu practice? one workout before practice? the day after? a day between? Your thoughts are greatly appreciated. Jim
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#2. Fat loss/CKD - from Lyle McDonald
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Date: Thu, 1 Oct 1998 22:49:05 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: Fat loss/CKD >Date: Tue, 29 Sep 1998 16:45:29 -0700 >From: Eric Mueller <Eric@asylum.com> >Subject: Cyclical ketogenic diet? >I'm 6', male, 160 lbs., around 13% bodyfat. I believe my ideal calories to >maintain my weight is around 2100, so >I'm on a cycling diet of 2-3 days of low calories (around 1800-1900) then a >day of higher calories (2300ish). > >Question: will this work? The results have been incredibly slow, to say to >least... I've lost maybe 3 lbs/month. Yes it will work albiet slowly. To lose 1 lb of fat requires a differential between intake and expenditure of 3500 cal. If your maintenance truly is 2100 (which probaly isn't far off, most people have maintenance aroudn 15 cal/lb), you're only debiting 200-300 cal on your low calories days. At 3500 cal/lb, that would be about 12 days for one pound of fat, or about 3 lbs per month. So to lose more quickly, you have to create a larger caloric deficit. >2nd question: what is a cyclical ketogenic diet, and, where can I get simple >beginner information about how to follow it? :-) (Is this like The Zone, and >the whole glycemic index thing?) A CKD is a diet that alternates zero carbs, moderate protein, and relatively high fat for 5-6 days with 1-2 days of high carb eating. Go to http://www.solid.net/lowcarb for three very outdated articles I've written about it (and my 20 week experience with the diet). Or go to http://www.mesomorphosis.com. I do a Q&A there and half the questions I get are about CKD. And no it's nothing like the zone. And yes, for those who still care, the book is coming. I'm editing the 1st draft and dealing with getting a publisher now. Lyle McDonald, CSCS "I am the walrus, goo, goo, ga joob" The Beatles
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#3. Cylical Ketogenic diet. - from robartw@FTC-I.NET
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Date: Fri, 02 Oct 1998 07:03:56 -0700 From: robartw@FTC-I.NET Subject: Cylical Ketogenic diet. Eric, Ketogenic diets are generally hard to follow, becuase you will be craving carbs seriously. Actaully, there is a diet plan out there that works even better(it did for me and numerous others)than the ketogenic diet and is extremely simple and easy to follow. No, it's not some wacked out grapefruit diet, or equivalent. It's an actual diet that works with your body, not against it, and allows you to get completely ripped a lot faster than you ever thought possible. Check out www.donlemmon.com to get all the details. Good luck with your training. Best wishes, Rob(No, not one of the moderators. Just an average subscriber to the list. Course, what can you say, all of us great guys are named Rob).
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#4. Jones/Calves/Intensity & some Rambling - from Daryl Wilkinson
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Date: Fri, 2 Oct 1998 11:06:31 +0000 From: Daryl Wilkinson <daryl@uk.ibm.com> Subject: Jones/Calves/Intensity & some Rambling >Apparently Jones told Doug McGuff and Terry Carter a year or two ago that >if he had it to do all over again, he'd train once per week, whole body, and >train to positive failure only every other session ! I read words to this effect in Arthur's "My First Half a Century in the Weight Game" series on CYBERPUMP! What I thought was interesting is that his advice in the article reflected the HG philosophy very nicely. Just demonstrates that in this game, nothing worthwhile changes...the late Peary Rader & co were saying these things a long time ago and I believe Stuart McRobert credits Peary as teaching him alot of what he knows, but IMO Stuart is very modest so...he's taken things to the next level. Regarding... >Date: Thu, 4 Jul 2002 09:51:41 +0930 >From: "Kevin" <kevind@picknowl.com.au> >Subject: Calf Growth The only way I could get my calves to grow when I trained them, was to build up to using very heavy weights in the one leg dumbell calf raise and donkey calf raises. I am "blessed" with high calves...my shins resemble carrots if I'm really honest, but in 3 months or so (the period that the weight got heavy), my calfs went from 14.5" to 16". No Herculean measurement I know, but still 1.5" and that was enough to make me happy. I think they're down to about 15" now, like I said though, I don't train them anymore. Might do on my next cycle...if the big exercises don't wipe me out completely. I think the key to calf growth (like all muscle groups), is progressive poundages...big weight in good form = bigger muscle. Rob O...I deleted the previous post, but the basic message was that I made my best ever progress on my last cycle (I broke personal records weekly for quite a while) and I didn't train to failure. I think I stopped about 3 reps short on squats and about 1 or 2 reps short on upper body movements. I won't go into detail about how much I managed to increase my weights, but it was substantial enough to convince me (built my confidence) that a 500 lb squat is not out of my reach. I think I added about 10 lbs of bodyweight in 6 months..can't remember and I don't have my training log with me, I hope to repeat this success next cycle - this one is a disaster and I've lost alot of that bodyweight because of illness. I'm no genetic freak....just average potential I guess (6 3/4" wrist, 8 1/2" ankle @ 6'1" & currently 172 lbs), rather woosy really, hehe. If anyone is interested in hearing more about what I did to gain, just ask - via the digest. Daryl
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#5. Re: Cyclical ketogenic diet? - from Jim White
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Date: Fri, 02 Oct 1998 14:43:03 -0400 From: Jim White <jimwhite@erols.com> Subject: Re: Cyclical ketogenic diet? > Date: Tue, 29 Sep 1998 16:45:29 -0700 > From: Eric Mueller <Eric@asylum.com> > Subject: Cyclical ketogenic diet? > > Hi ya'll, > > I'm trying to lose fat while maintaining (or at least adding muscle)-but if > I had to pick, I'd rather lose a little bit of muscle with fat right now, > rather than maintain or add fat. > <snip> > 2nd question: what is a cyclical ketogenic diet, and, where can I get simple > beginner information about how to follow it? :-) (Is this like The Zone, and > the whole glycemic index thing?) > > Thank you for any information you can give me! > > best, > Eric Mueller > Eric A cyclic ketogenic diet, in its simplest form, is a dietary strategy that cycles periods of low carbohydrate intake (I mean almost zero) with periods of high carbo intake. Some of the assumptions/premises of the diet are as follows: 1.) Ketogenic diets are protein sparing (a premise I believe has been validated by research -- if I'm mistaken, please don't kill me Lyle :^0) 2.) Following from premise 1., weight lost from the diet will be primarily fat (after you drop a ton of water in the first several days) 3.) After a period of carb deprivation, (and assuming muscle glycogen is fairly low) the enzyme that catalyzes the formation of glycogen from glucose is "primed" such that carb intake will result in mostly glycogen storage instead of fat. Muscle glycogen refilling, sometimes referred to as carbo-loading or supercompensation, is best achieved after working the muscles through resistance training. 4.) The carb loading is primarily intended to refill muscle glycogen so that you can continue resistance training, thereby stimulating the musculature. Probably the most widely referenced text devoted to the particulars of the diet, eg., how to structure ratios of macronutrients, when to time workouts, how to deplete glycogen before the carb up, etc., is "Bodyopus" by Dan Duchaine. However, a work in progress (I won't mention who the author is :^>) will also detail the CKD approach. Additionally, there is quite a lot of info out in cyberspace (is this term archaic yet?) on the low carb approach. I have not provided any info that you would require to begin such a regimen, and as such it is well advised that if you want to try this approach to seek additional sources for the particulars of the approach. Jim White "I wish I was a messenger and all the news was good..." Pearl Jam "Wish list"
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#6. Re: Intensity Regulation - from Kevin
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Date: Sat, 6 Jul 2002 09:05:35 +0930 From: "Kevin" <kevind@picknowl.com.au> Subject: Re: Intensity Regulation Sorry Petko but the information I used to formulate my intensity regulation routine was gathered from personal e-mails from a trainee who corresponded with Arthur Jones himself! But for your interest, and the digest readers, here's what Arthur told this youg man. "He recommended me to train twice a week (whole body routine, consisting of 7-8 sets) first work out taking everything to failure and the next(about 4 days later) do the same routine but just a couple reps of failure, he said "about the 7th" rep on every exercise. He also said that on the days that I go to all out failure, fail at the 10th rep, at least." I didn't follow this advice exactly as written, instead I decided to alternate a Mentzer style workout with a John Christy [Hardgainer] style one. Now this doesn't mean that the original idea as written above was any less effective, it was just my personal opinion on how I wanted to structure my workouts. Brian Johnston is in the process of doing an article with Jones, and plans to query him about intensity regulation. So keep a look out at Brian's web site http://www.fittjournal.com/ As for the date advancement as pointed out by Steve Grinavic, yeah it's weird, ever since I got my new computer built, the date won't allow any alterations? I've tried to alter that damn clock on numerous occasions, but it just goes back to what it wants! So you just might be right my friend, maybe it's telling me I AM "ahead of my time"!!! ;-) Kevin
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#7. BIG shortcomings - from Kevin
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Date: Sat, 6 Jul 2002 11:06:12 +0930 From: "Kevin" <kevind@picknowl.com.au> Subject: BIG shortcomings For the past few years I've struggled like crazy to exceed 100 kgs [220lbs], with my goal to walk in a room and peoples drinks would wobble and shake ala Jurrasic Park!!! ;-) Well, as I've recently discovered, it not all wine and roses, or is that protein and carbs? I'm about 107kgs at present and since cracking the 100 kg barrier I've been enduring 'problems' that I wouldn't have EVER dreampt of, as none of Weider's mass monster brigade ever speaks about these issues? Here's something you won't here about on any other web site, and while some of it may seem a little gross, I assure you that my pointing these things out it purely an exercise in understanding what the drawbacks are to being big. Here they are in order of easiest to hardest to tolerate, and remember that these issues are taboo subjects, so you might not be aware of them or their infringement on your life. * Broken veins on my feet! This was initial quite shocking, and was the direct result from carrying the new weight. Visually this looks like small red freckles, and I thought that I'd burnt my feet or something. This isn't isolated to just the foot region either, as it goes up to about half my calf area! * My legs rub together worse than ever. This has led to some sore, red patches that get itchy and throb, which tends to make me avoid walking as much as possible. Sitting has become a sought after passion. * Constant sweating, which is an uncomfortable way to get through the day. At work I'm sweating all day, but as I can't strip off I'm forced to bear it the best I can, which makes for great discomfort. With summer fast approaching, I can only guess as to what I'll do to get through the hot season. * Sleep depravation. I am finding it harder and harder to find that 'sweet spot' that will allow me to sleep comfortably, and when I do finally find it I cut off circulation to either my arms, legs, chest, ect. ! * Tiolet visits, especially when it involves paper!!! Last week I strained my bicep twice, and the strain it places on the whole body is something on the line of torture. I dread these self torture sessions, and the less I have to endure these the better. So there you have an inside description of the downside to getting bigger. I know that it's my chosing, so in reality I can only blame myself, but I really didn't give a second thought to any of these issues as I've never heard anyone else talk about them. I'm keeping with my plan to get to 110 kgs before I diet down, so I imagine that the issues I'm dealing with now will only get more intense in the next month or so. It's a price I'll have to pay, but one that was unexpected. I can only dread to think what someone like Yates goes through!!! Kevin
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#8. Re:Shot Put - from Y. Zohar
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Date: Mon, 5 Oct 1998 16:58:14 +0200 From: "Y. Zohar" <zoharyz@netvision.net.il> Subject: Re:Shot Put In HIT Digest #195 Josh wrote: ....competing in an event in which I throw a lead ball a far distance. Hmm... could you be referring to the shot put ? I was wondering if I should make any > changes in my training. Currently, I do deadlifts, squats, rows or pulldows, > bench press, military press or upright rows, shrugs, pressdowns or french > presses, and curls. I do one set of each, each session either increasing > weight or reps. I also do a few sets daily of:bar twists(with the bar that > has a big spring in the middle, for forearms)pushups, crunches, side crunches, > and butterfly kicks. In athletics there are a number of field events that are strength oriented: shot put, discus, hammer throw and javelin. In all these events strength is important but there is a huge amount of skill involved. Start learning the skill of shot putting and the mental concentration involved. This is more important, if you want to be a good shot putter, than adding more weight training. In fact, you will probably have to cut back once you begin serious athletic training. > As far as stats: > 5'4 > 180 > 17" arms > 34" waist > 47"chest > 49"shoulders > 20"thighs > 13"calves and forearms > btw, I can get down to 9% and 29"waist if I use a no carb diet. Can you get taller ? All the good shot putters I've seen are big AND tall. Yehoshua Zohar