May 12, 2013 in Daily WOD
|Regular Class WOD||Local Comps WOD||Regionals WOD|
|OTM for 5min
2 Back Squat @ 70%
2a) Weighted Lunge – 3 x 12 (6l/6r) – 135/95lbs, rest 20sec
2b) Strict Pullup – 3 x Max, rest 20sec
-or- Band Face Pulls – 3 x 20, rest 20sec
4 KB Snatch – 72/53lbs
6 Clean & Jerk – 115/75lbs
8 Deadlifts – 115/75lbs
|Clean – Heavy 1, 1 @ 90%
Clean Pull – 3RM, 3 @ 90%
OTM for 5min
2 Back Squat @ 70%
4 Snatch – 135/95lbs
6 Clean & Jerk – 135/95lbs
8 Deadlifts – 135/95lbs
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Reddit recently hosted an AMA with Dr. Mike Roussell, who is a well-respected nutritionist with a bachelor degree in biochemistry from Hobart College and a doctorate in nutrition from Pennsylvania State University. He has consulted with pharmaceutical and food companies, medical schools, and top rated fitness facilities, so he has a unique ability to translate scientific findings into relevant nutrition strategies. We thought we might highlight some of his tips from his discussion.
Q: Forgive the very beginner question: Where would you start with 40lbs to lose and 35% body fat (female)? I have fat-loss-information overload, confusion, and, consequently, paralysis.
A: Start slow and get good at a core set of habits. The core set of habits I work with clients on I call the 6 Pillars of Nutrition. 1. Eat four to six times a day. 2. Limit your consumption of sugars and processed foods. 3. Eat fruits and vegetables throughout the day. 4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.). 5. Focus on consuming lean proteins throughout the day. 6. Save starch containing foods until after a workout or for breakfast. Pick 2 to focus on. Track your ability to do each habit everyday for 2-3 weeks before adding another habit. I have a $0.99 kindle book on this. It is a quick read and a good primer.
Q: If I was completely “new” to nutrition and you could only recommend one change, what would it be?
A: Don’t eat anything with refined or added sugar. Cutting sugar out of your diet is the one diet change that you would probably feel the most. Keep in mind this is added sugar. Blueberries contain fructose but naturally so the fructose in blueberries is not considered ‘added sugar.’ I think the exact difference between fructose added to a cookie and fructose in blueberries is up for debate. If you eliminated all the sugar in your diet, you’d end up with a ketogenic diet. That is fine as those diets are effective, but generally more extreme than most people need. I agree with you that we should lower our overall sugar intake as much as possible while taking care not to eliminate important nutrients found in whole foods that contain sugar.
Technically anything with “refined or added sugar” would include: * anhydrous dextrose * brown sugar * confectioner’s powdered sugar * corn syrup * corn syrup solids * dextrose * fructose * high-fructose corn syrup (HFCS) * honey * invert sugar * lactose * malt syrup * maltose * maple syrup * molasses * nectars (e.g., peach nectar, pear nectar) * pancake syrup * raw sugar * sucrose * sugar * white granulated sugar
Q: 300 lb, 6’0, BF around 30% (I’m guessing). Wanting to lower BF is goal #1. Whats my best nutrition approach? Currently just cutting on 2k cals while lifting 5x a week, and seeing results, should I bother trying anything else?
A: I would guess (based on the numbers you shared) that you have some level of insulin resistance so I would keep your carbs at or below 30% of your total calories
Q: What advice do you have for maintaining energy and training intensity while in a calorie deficit? Specifically, I’m a rower, (6’2″, 200lb, ~15%bf) trying to cut to 185lb. I had success with low-carb paleo when I wasn’t training, but it leaves me with no energy for daily hour-plus sessions.
A: If you don’t have the energy when you are low carb, it might mean that you haven’t ‘fat adapted’. If this is the case then you need to decrease your carbs and increase your fat to get your body using fat as the primary fuel source. The other piece might be that your calories just went to low too fast when you went low-carb paleo.
Q: What are your “must have” supplements for aspiring meatheads? Conversely what do you strongly suggest we avoid?
A: Basics are multivitamin, vit D, fish oil, creatine, protein supplement
Next level would be: zinc, magnesium, L-carnitine/L-tartrate, BCAAs, Citrillune malate. Avoid – tribulus terrestris
Q: What is your view on pre, intra, and post workout nutrition for optimal fat loss and muscle hypertrophy? How does macronutrient timing differ between the two goals?
A: It depends on the duration of the workout, time of day (with respects to other meals), and total calories intake for the day. For example: If you are doing a 20 minute interval session and your goal is fat loss then 5-10g of BCAA pre would be all you would need. But if your goal is hypertrophy and you are training 90 minutes this would warrant aminos pre, carbs and a small amount of aminos during, and carbs and protein afterwards.
If I were to generalize it would be this:
-Fat Loss: BCAA/Protein Pre and Post. Water intra unless training exceeds 60 minutes then add aminos intra
-Hypertrophy: BCAA/Protein + Carbs pre and then again post. Water intra unless training exceeds 60 minutes then BCAA/Protein + Carbs.
Depending on the workout duration a lot of the pre/intra workout nutrients are going to be absorbed and use post workout.