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  George Spellwin's ELITE FITNESS Discussion Boards
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  Workout Question

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Author Topic:   Workout Question
Sparkle
Amateur Bodybuilder
(Total posts: 3)
posted June 13, 2000 05:39 AM     Click Here to See the Profile for Sparkle   Click Here to Email Sparkle     Edit/Delete Message
Hi Everyone!

I am trying to build strength. What is the best method?

Also, is it considered contrary goals to be dropping fat and trying to build strength at the same time?

Does anyone know of a really good diet planner or web site? I want to create a perfect day or two menus and just eat the same thing every day. I'm a little burnt out on the creative meal thing.
My stats are 5'6", 115lbs, and 12% bf.
Thank you!
Have a great day

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MS
Pro Bodybuilder
(Total posts: 242)
posted June 13, 2000 03:24 PM     Click Here to See the Profile for MS   Click Here to Email MS     Edit/Delete Message
Trying to drop bodyfat is likely to inhibit your strength gains, especially at your already low bodyfat. If you were 25% bf and asked the same question I would say that both are possible. Why do you want to go below 12%? Most women would be rapt to get that low.

I know there's good web sites to help you with your diet plan, I just don't know where they are. Someone else help out?

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The Mad Scientist

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JayeLynn
Pro Bodybuilder
(Total posts: 106)
posted June 13, 2000 05:33 PM     Click Here to See the Profile for JayeLynn   Click Here to Email JayeLynn     Edit/Delete Message
I haven't run into any diet/menu web sites that have any credibility w.r.t bodybuilding. ..probably just me, but nonetheless. With your stats, I'd recommend ditching the lower bodyfat efforts for the time being and just concentrate on building some muscle. (realize here that this advise is based on my own personal biases, and I confess that I'm not really big on a 'toothpick' model's physique) I'm 5'4" and haven't weighed 115 since about 8th grade. Muscle is actually very dense: a little here and there adds up on the scales pretty quickly. Tell us a little bit more about your overall agenda (ie, what's the purpose for wanting to change your body?)

Now on the menu part...eating the same thing every day makes it all pretty easy ..that is, if you're eating for content rather than for enjoyment. Tell us how youre eating now in addition to explaining what you want to become, and I know that we can come up with a good starting point for you.

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Feel Free to Underestimate me ;)

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FitnessChick
Pro Bodybuilder
(Total posts: 698)
posted June 13, 2000 05:39 PM     Click Here to See the Profile for FitnessChick   Click Here to Email FitnessChick     Edit/Delete Message
the best exercises for putting on size are compound movements....the squat, bench press, & deadlift are among the top 3 in my book.....other advice for gaining size....keep your protein intake up to 1.5 to 2 gm.'s p/lb/bodyweight......I would focus on size now & worry about cutting later....the 2 are too hard to do together

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GetNShape
Amateur Bodybuilder
(Total posts: 9)
posted June 13, 2000 06:11 PM     Click Here to See the Profile for GetNShape   Click Here to Email GetNShape     Edit/Delete Message
That is good advice... but I have the same question. Why are you so concerned with lowering your bodyfat so quickly at 12%? JayeLynn... I would like to hear from you concerning diets that cut quickly.

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JayeLynn
Pro Bodybuilder
(Total posts: 106)
posted June 13, 2000 08:58 PM     Click Here to See the Profile for JayeLynn   Click Here to Email JayeLynn     Edit/Delete Message
I believe that 'diets that cut quickly' by definition change as the %BF gets lower, which is consistent to the idea that gains as you approach your goal are more difficult to achieve. If youre somewhere around 20% BF, and youre body type is similar to mine then I would recommend a 40p/30c/30f ratio. I've not done well with calculated calorie deficits per se, as my metabolism tends to shut down. I mean really, how the hell do you know what your exact metabolic rate is? Then again, I can consume 2000 calories on a high protein/lowfat/lowcarb diet and have little to no progress as a result of my metabolism shutting down. ...not enough fuel. Which brings up my first point: you have to work out your ratios. I do believe that cutting requires carbohydrate restriction, as in less than 100 grams/day. But with that comes the need for higher fat intake. I do not believe that all carbs are created equally, nor do I believe that all fats are created equally. Unless youre eating a post-workout meal, you should not be eating carbs with high glycemic indices. With all due respect to Atkins, I do not believe that bacon comes even close to flax oil, fish oil or olive oil when it comes to feeding an elite body ...or any body for that matter. I'm not a big fan of making radical changes in your body composition too rapidly. Fat is fundamental in the production of hormones, and the way you store fats is directly tied to your genetic code (not even addressing the stuff insulating organs and the nervous system, etc.). Radical change inevitably throws your body into varying degrees of shock....which is never productive. It is also my belief that rapid weight loss under less than optimal circumstances results in disproportionate 'decomposition'.

I could go on for hours on this thread, but I'll give you the punch line instead.
Not everybody responds to stimulus in the same way whether that be resultant of genetics, blood type, environmental conditions, or activity levels. Diet is not a 2-week regimine that you endure to correct 10 years of bad habits: it is a lifestyle of supplying your body with necessary nutrients. In order to find the best means of reducing subcutaneuos fat deposits, you need to understand your best maintenance diet. The first step involves journalling your daily intake; breaking it out by percentages, and charting your body comp changes on that intake. From there, you do this trial and error thing until ....well, until you quit caring about optimizing.

For as long as I've been studying nutrition, I'm still far from the expert I wish I could be. It's far more complicated than I ever would have expected. I will say that I have reached the point where the run-of-the-mill nutritionist holds my attention for about 10 seconds. Anybody can regurgitate the standard 65% carb/15% protein bullshit that has society in the rutt it's in. Everything is structured around marathon runners. ...and frankly, I just don't think runners are all that attractive.

Journal your current diet for me (3 days - 1 week) and talk to me (or a good PT) about what you've been doing with your diet and workouts over a period of time. I'd be happy to make some recommendations.

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Feel Free to Underestimate me ;)

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