Exercising without a gym

[Chickenbackside]

By the way any bros here, I was just thinking of a scenario.

 

What if we eat lots of carbs for 1 meal? Can we go on a high protein diet for the next few meals to ensure there are minimal fats available for storage? Then after that we go back to our high fat diet.

 

I had some carbs on Tuesday and my weight shot up quickly. It takes days for it to lose 1 kg and just 1 meal to gain it back.

 

So my theory is like this. Once we eat carbs, we have a HUGE avenue to store fats. If we don't eat fats but just proteins for the next few meals, there will not be much fats to store. This way, even after eating carbs, we wun be gaining much weight. Is this theory sound?

It doesn't work like that. Wrong biochemical pathway.

 

Insulin spikes cause your body to NOT use your stored body + store more new fat.

 

What causes insulin spikes?

 

Number one culprits = (no need excess, a little will do the trick) sugar + grains (get converted into fat and stored in fat cells)

 

Number 2 culprit = excess protein (gets converted into fat and stored in fat cells)

 

Dietary fat causes almost no insulin response. Yes it is possible to be stored as well, but the most difficult and least likely. Short/medium chain fatty acids like butter and coconut milk are preferentially used by your body for energy (not talking about anaerobic activity here, we're talking about doing normal things like sitting around, using your brains...etc, which we spend most of our time doing). Means they are the first to be used up and last to be stored.

 

Hence a high fat, moderate protein, low carbohydrate diet is the optimal way to achieve and maintain a low body fat composition. Just like how humans have done so for millions of years.

[Chickenbackside]

Nice arm, CBS...

I can never get meat (I mean muscle) on my arms. Been doing chin up regularly for weeks.. Improve from 4 to 11 times over this period, but still no sign of any meat growing. Do I really need to invest in dum bells?

Actually, at one stage I was really dissatisfied about my arms, especially my biceps. So I decided to up my volume drastically for a period.

 

I made myself do 100 chin ups a day, every single day for 2 months. It could be 10 sets of 10, or 20 sets of 5. No need to do one shot. Can spread over the whole day.

 

That's when they grew pretty drastically.

 

Of course a lot depends on your genes, but I believe you have more control than you think. It's a matter of forcing your arms to adapt. If 11 reps is not enough to make them grow to a size that you want, do 50 reps. No need to do all at once. But just do 50 however you reach that amount. And do it more often than what you're doing now.

 

Give it a try. I'm confident you will see results if you up your volume and frequency of your pull ups.

 

Oh, and try to do them perfectly. Only allow your form to slack a bit during the last few reps.

 

 

[Chickenbackside]

Anyway CBS, what did you personally do to make your thighs and shin area thinner or reduce in fats? Or are they naturally like that? I want to cut down on my thighs area (they look like pig trotters no joke) especially but to no avail

I picked the right parents, haha. My legs have always been skinny. Same with the members of my family. I'm now trying to make them bigger. It's working, but progress is slow. I don't want them to be massive, but at least a bit thicker than now.

 

The picture you see that showed my legs was taken at a time when I ran a lot. That definitely helped to make them slim. Only the slow twitch fibres were trained. I demanded my body to run 5k or 10k almost everyday, and it had to adapt to make it good at that. Which means skinny and light legs made up of mostly non-explosive small sized endurance type muscle fibres.

 

Now I seldom run longer distances. I squat once a week to failure and sprint twice a week. Definitely increase by at least 2 inches so far.

[Chickenbackside]

Haha , bro eviltrap is about this weight . Amazing u can fr that size become now .....

Eviltrap, u can do it too!

Anyone can do it. We are nothing. In the US, people regularly lose up to 300 pounds (135kg) on this lifestyle (not diet) and have no problem staying lean.

 

As with everything, adherence is key.

 

I think of it this way:

 

We know how to eat in a way we have eaten to become obese, right? Would be something like Breakfast: oatmeal + skim milk. Lunch: chicken rice + cheng tng. Dinner: bak chor mee. Supper: roti prata.

 

So how do we become slim and trim? Applying logic, we would have to do the OPPOSITE of how we ate that made us become fat, and we have to do it for as long as how we used to eat.

 

Makes sense?

[Bighappyjer]

bro cbs, from your experience and research, any comments on carb cycling? remaining on low carb most of diet to keep insulin sensitivity high, then post-workout take simple carbs to deliberately spike insulin in order to encourage hypertrophy? It's a common technique among most bb-ers, have you tried it?

[Ahleon]

What causes insulin spikes?

 

Number one culprits = (no need excess, a little will do the trick) sugar + grains (get converted into fat and stored in fat cells)

 

Number 2 culprit = excess protein (gets converted into fat and stored in fat cells)

 

 

CBS, what do we consider is excess protein?

[Chickenbackside]

bro cbs, from your experience and research, any comments on carb cycling? remaining on low carb most of diet to keep insulin sensitivity high, then post-workout take simple carbs to deliberately spike insulin in order to encourage hypertrophy? It's a common technique among most bb-ers, have you tried it?

My opinion is carb cycling is great if your metabolism is not damaged. If a person is not insulin and leptin resistant, having a carb refeed once a week or so is great.

 

But for metabolically deranged people like myself, the definition of "carb" and "refeed" need to be extremely specific.

 

Yes, there is no better time to eat carbs than after a hard workout as the body will likely direct them to replace the glycogen that has been lost in the muscles. But the problem is, rarely does someone train to the point of true glycogen depletion, unless you're someone like Michael Phelps.

 

We have around 1800 calories worth of glycogen stored in our muscles, and they are only used when the exercise intensity is extremely high. It takes a lot to use them up.

 

So for normal people who don't exercise or even people like me who are health enthusiasts, the idea of a carb refeed might not apply or needs to be distinctly different from a serious body builder's routine of stuffing one's face with cheesecake and Macdonald's.

 

My personal approach is this:

 

yes, carbs spike insulin that promotes muscle growth, but so does protein. Protein does it with much less health compromises.

 

So I bias my intake towards protein instead of carbs if I do a refeed, if you can even call it that. What usually happens is if I really push myself during a training session, I will usually feel hungry around 1 hour later. I will then stuff myself with meat. Seems to work as I intend, as in I don't put on fat and I see progress in terms of muscle growth and strength increase.

 

The only time that I would eat carbs (in the form of sweet potato or yam) is when I start to feel cold easily. That is a sign of my thyroid winding down to slow my metabolism. I sometimes go through say a 2 week phase of cutting down my food volume due to weight gain from traveling, where I have very limited access to my normal foods. 2 sweet potatoes a day for a few days resets my leptin levels and I start feeling normal again. I have a system where I judge by my temperature setting in my car, haha. If I feel cold at 21 degs, I will have to eat some sweet potato. After the "refeeds", I will not be able to stand 21 degs anymore as it feels too hot.

 

As for junk refeeds, I experimented in the beginning stages of my lifestyle change. Nope, it doesn't work for me. Any cheesecake goes right to my waist and takes a whole week to go away.

 

 

[Chickenbackside]

CBS, what do we consider is excess protein?

Anything more than what our body needs to maintain and repair what is necessary. So the amount really depends on each individual.

 

The less active someone is, less the he/she will need. The more active someone is, especially those who exercise to the point of muscle hypertrophy on a regular basis, the more he/she needs.

 

 

[Xtrocious]

 

Just caught the first episode of Man Vs Food season 3 and the challenge was a 48oz porterhouse steak...

 

Simply delicious - no sides, just mouth watering steak... seasoned with salt and pepper, seared on the grill and then roasted

 

And he finished it in under 20 minutes - wow

 

 

[Marvelicious]

Hi cbs, is this the right stuff to drink, i bought two from cold storage:

 

http://www.coconutoil-online.com/Kara_Natu...onut_Cream.html

 

Coconut oil is the same as coconut cream eh? sorry for a seemingly dumb question. How much of it do you take daily? Am thinking of using it as a pre workout drink lol.

[Skunk]

coconut oil is the oil that's pressed out of the flesh. Coconut cream is coconut oil + water + tiny bits of flesh. In other words, coconut oil is basically coconut cream concentrate. Coconut cream in turn is actually slightly thicker coconut milk lol.

 

I would suggest using coconut cream as a drink, instead of coconut oil. Unless u r very rich, will be broke drinking coconut oil LOL

 

Maybe u can try coconut cream + heavy cream + avocado + ice blend into a smoothie. Just a suggestion, never try before, as i'm not into workout drinks lol

 

When i was drinking coconut oil, i was putting one teaspoon into each cup of coffee i take (usually 2 a day).

Edited September 25, 2010 by Skunk

[Xtrocious]

Hi cbs, is this the right stuff to drink, i bought two from cold storage:

 

http://www.coconutoil-online.com/Kara_Natu...onut_Cream.html

 

Coconut oil is the same as coconut cream eh? sorry for a seemingly dumb question. How much of it do you take daily? Am thinking of using it as a pre workout drink lol.

 

Actually, that's just coconut cream - not sure why it's called coconut oil on the website...hahah

 

There's also a more diluted version - coconut milk which I think is easier on the palate as it's not as thick

 

But there is something that they sell that I am quite 'gian' - coconut chips supreme

 

Coconut chips are great for snacking, baking or as an ingredient in granola, trail mix, etc. These chips are made from 100% organic coconut with nothing else added. No sulfites, sugar or preservatives.

[Chickenbackside]

Hi cbs, is this the right stuff to drink, i bought two from cold storage:

 

http://www.coconutoil-online.com/Kara_Natu...onut_Cream.html

 

Coconut oil is the same as coconut cream eh? sorry for a seemingly dumb question. How much of it do you take daily? Am thinking of using it as a pre workout drink lol.

The product in your link is coconut cream, not coconut oil. Easily available at Cold Storage under Ayam Brand (green color cans). Make sure to buy the ones in the metal cans as they are the pure stuff. The ones in the tetrapacks have thickeners in them.

 

The difference between coconut oil and cream and milk has been thoroughly explained by skunk.

 

Coconut oil is a lot more expensive at $30++ per 1 litre bottle. Coconut cream and milk are much cheaper. Just think of coconut oil as coconut cream/milk without the carbs and protein, just pure fat.

 

Coconut oil looks like oil, except it's whitish transparent. Coconut cream looks like thick cream and coconut milk looks like milk.

[Chickenbackside]

But there is something that they sell that I am quite 'gian' - coconut chips supreme

My exact thoughts! Just love to eat coconut flesh!

[Mazdaowner]

2 Live Groupers and 1kg live prawns, steamed. Wah! Damn power man!

 

[Chickenbackside]

Sounds good!

 

Brought family to Hyatt Straits Kitchen buffet for lunch. Stuffed to the max. Simply no space for dinner. Doubt will eat til tomorrow night.

[Mazdaowner]

Good spread? I don't eat out, haven't done for a very long time, wife used to with the kids.

My main concern is the MSG. Even for steak, Jack's CMI. Sounds Nonya? Basket, you making me hunrgy. Narr...I'm filled, had 4 crabs, 2 slices salmon and 2 slice threadfin for dinner.

Man, that's a awesome dinner.

Sounds good!

 

Brought family to Hyatt Straits Kitchen buffet for lunch. Stuffed to the max. Simply no space for dinner. Doubt will eat til tomorrow night.

Edited September 25, 2010 by Mazdaowner

[Topgun]

Wife cooked. Braised 3-layered pork wrapped wth wth raw lettuce. Steamed garoupa. Pan fried beef slices wth spring onion Ginger. Wonderful... But not so stuffed thawiu won't be hungry for a hearty breakfast tomorrow. Muahahaha!

Edited September 25, 2010 by Topgun