Calling Dietary Gurus

[Birds]

You got a door Eps?

YOU GOT A GYM

[NickR33]

Eps I reckon your borderline not eating enough... especially on days your hitting the gym... but other than that diet looks good

also search Lugols Solution... its straight iodine, you take a couple of drops a day in a drink... might be better than the kelp for your thyroid condition

also when your training chest might like to throw in some dumbell flys... with that many press exercises you might find your triceps giving out before your hitting the chest properly... I always mix up exercises so I'm doing some push then some pull stuff... so my arms don't get tired before my chest, back shoulders etc

[Birds]

Yep^

Start the workout with the most compounded exercises, and finish off with the isolated.

I too mix in push exercises with pull. As Nick said, you will wear down your triceps too quickly and the parts of your body the exercise is supposed to be working won't get a proper workout.

[adamskill]

hey adamskill can your diet work on girls too?

of course it can!!!!!

http://www.dukandiet.co.uk/en/336-dukan-coaching/the-dukan-method.html?gclid=CNqa65mW5agCFQoY4QodEk07Dg

[Mr Eps]

hey everyone!!!!!

so in case anybody gives a flying 0.012th of a crap about this still...

with the meal plan that i wrote myself, and going to the gym the way i've been going to the gym...

i've gone from 107.8kg and today i am 104.3

that's 3.5kg loss over two weeks. and i'm mostly noticing a loss of fat around my belly and thighs.. my gf said my jeans are now fitting much better too...

so i'm not upset about that at all!

i also wrote a similar meal plan for my dad, and he's lost 1.2 kg this week also, the main thing i replaced with HIS eating was:

everything with him was fine, however his lunches consisted of a subway salad, which is great in theory because it's a salad..

but i said that salad is consumed by the body too fast and you get hungry by about 3pm.. but he wasn't eating at 3pm..

so he'd come home at 6 and devour some bikkies / bread / chockies etc...

so i've got him eating a small morning and afternoon tea foods, and turned his lunches into a more hearty vegetable rich soup..

[some_cs_student]

Subway's macro nutrient breakdown is terrible. It's not good, its far from it.

Bread in general is not that good for you.

[Mr Eps]

when i said subway i meant subway SALAD... no bread...

which again salad (im my eyes) may as well be a lolly... but yeah...

[some_cs_student]

when i said subway i meant subway SALAD... no bread...

<cut>

Oh ok, good but expensive

Last time I went there they added so much sauce to it that it ruined the point of attempting to eat a healthy meal.

[xALmoN]

vinaigrette sauces are alright right???

anyway, i've found that i dont really put on weight, and i'm in fact losing weight, =( how?

[JKR-32]

Yep^

Start the workout with the most compounded exercises, and finish off with the isolated.

.

This I don't fully agree with. I used to train this way, but now find it is more effective to do isolation first. Think about it, training chest? Try starting with incline pec fly, then incline bench, then decline fly, decline bench (or dips) cable cross overs (upper then lower) and throw biceps in at the end. This way you can totally destroy your chest without your triceps or shoulders giving in mid session. Then train shoulders and triceps a few days later on their own.

Not saying there isn't more then one way to train, but mixing it up helps.

[some_cs_student]

My best workouts have involved no isolation

[Birds]

This I don't fully agree with. I used to train this way, but now find it is more effective to do isolation first. Think about it, training chest? Try starting with incline pec fly, then incline bench, then decline fly, decline bench (or dips) cable cross overs (upper then lower) and throw biceps in at the end. This way you can totally destroy your chest without your triceps or shoulders giving in mid session. Then train shoulders and triceps a few days later on their own.

Not saying there isn't more then one way to train, but mixing it up helps.

What? It sounds to me like you're agreeing with me

Also, everything you've listed there, bar the biceps, is a compound exercise.

[some_cs_student]

What? It sounds to me like you're agreeing with me

Also, everything you've listed there, bar the biceps, is a compound exercise.

Why are you counting "fly" as a compound excercise?

[JKR-32]

Why are you counting "fly" as a compound excercise?

This.

Fly is an isolation. Do it before bench. Feel the burn

[Nee-san]

try this new exercise I'm doing,

Dumbbell between 5 and 10KG above your head and the motion is back and forth rotating at your elbow and slightly at the shoulder.

5 x 10 of these for each arm will give a nice powerful snappy action to your fist pump when your up in the club, be careful not to tear your V neck though guys because this baby is off the hook !

[Birds]

Why are you counting "fly" as a compound excercise?

Because it is a compound exercise. During each fly repetition you are working: pectorals, shoulders, and depending on how strict your motion is, biceps. There's a difference between "targeting" a muscle group with a compound exercise and doing an isolation exercise. Isolation must have only one group of muscles being worked at the one time. Any more and you're no longer isolating. Calf raises for calves, quad extensions for quads, bicep curls for biceps etc.

[Birds]

Pop quiz, dietary gurus:

I have 71.8 grams of protein, 4.6 grams of fat, 2.1 grams of carbohydrate, 1427kj of energy, and 1780mg of sodium per 100 grams. What am I?

[Nee-san]

DQP ? LOL

[JKR-32]

How slack is your form? So bicep curls are compound because you shoulders are bearing weight and forearms are holding weight? And tricep extensions are compound now because your Lats are helping to stabilize..... Hmmm....

Justsayenbra

[Birds]

It's not about bearing weight or stabilising, it's about muscle contraction and therefore the breaking down of muscle. Your delts are contracting when you do flys, it doesn't matter how strict you want to do it; this has nothing to do with form. Isolation exercises are popular for rehablitation because they allow you to work around your injured muscle groups, hence you wouldn't recommend flys to someone recovering from shoulder surgery. In fact, it's very difficult to isolate torso muscles. Isolation is almost always used to describe the exercise of muscle groups within the limbs.

Very useful and overlooked I might add...the human body isn't perfect...chances are you'll have a muscle group that is lacking and holding you back in your compound exercises. Some isolation work on that particular group can improve your performance throughout the compound exercise. Take for example, tricep extensions....very good at creating added strength in the triceps for bench press. But yes, it should be done at the end of your workout, or the muscle groups you're trying to target with compound exercises will be missing out, because you won't make it through the exercise long enough to break them down. A good example of this is doing leg press to work your quads, prior to doing squats...say goodbye to your core and lower back workout. I always train people to start from the heart and finish at the fingers!

I think this discussion belongs in the other thread...so I do apologise to the food buffs in here