page 17

2/14/2012 11:33:56 AM

My dog hated the gentle leader thing - it was a no go. The only thng that works for him is a pinch collar - whips him into shape real quick? Might want to give it a shot, Cass - Gambit pulls badly and is only a little smaller than your doggy

And yes please send that recipe!


Btw, angel food cake is naturally dairy free... Its a sign I should go ahead and eat it I kid, I kid... But I for real am making those angel food cupcakes I saw

[Edited on February 14, 2012 at 1:27 PM. Reason : .]

2/14/2012 1:26:28 PM

of course the dog is not going to "like" the gentle leader at first, especially if they are used to doing whatever they want on a walk... you just have to be persistent... i mean if it's on them properly they won't have much of a choice other than to accept it eventually.

2/14/2012 2:26:16 PM

^^if you're just making cupcakes, talk to Linda about her diet soda + cake mix recipes

2/14/2012 3:21:19 PM

We have a gentle leader but I need to start using it. I usually use a harness but it's not working.

2/14/2012 4:40:45 PM

the best harnesses are ones that lead from the chest, not the back.

it's the only way i can walk my husky and boxer without issues.

the ez leaders were never going to work.

running with dogs is fucking annoying though. stopping to piss and sniff all the damn time, breaking a rhythm.

2/14/2012 4:45:00 PM

When I say he didn't like it, I mean he literally wouldn't walk with it. The pinch collar works fine with him - his main problem is he needs harsh correction >_>

porcha - is it Diet Coke to replace oil?

2/14/2012 6:48:59 PM

^yes although she only does it for cupcakes/cake balls as the soda cakes don't hold up larger forms as well

IIRC its like 1 can of diet soda(dark sodas for chocolate) and a box of cake mix(red sugar if possible) mixed up and cooked as normal

2/15/2012 7:57:19 AM

I might have just ran by MinkaGrl01 at LJ

If not she has a twin

[Edited on February 17, 2012 at 5:38 PM. Reason : Sometimes the iPad is annoying ]

2/17/2012 5:37:49 PM

Haha yep! Eight hours in the car called for two loops around Lake Johnson I know I smiled when we passed thinking that was probably you lol

2/17/2012 6:23:28 PM

so many people talk about running at lake johnson, i must see wolfwebers all the time and have no clue, since a lot of the loops i run involve laps around lake johnson. if you^ guys were just there, i must have seen you at some point.

2/17/2012 6:27:19 PM

I was wearing a white t-shirt, black capris, and my hair in braided pigtails

2/17/2012 7:06:56 PM

I was wearing black running pants and a Britney Spears tshirt

2/17/2012 10:50:42 PM

Lake Johnson kills me. I can do the 2 art museum hills easy, but those hills just destroy me. I'll probably give it a go tomorrow - the crabtree trail has been spoiling me

2/18/2012 1:04:33 AM

I'm to let begonias kick my ass in her boot camp class.

2/18/2012 8:51:12 AM

Cass is a push-up BEAST

2/18/2012 12:08:12 PM

I was just trying to get porcha to work harder

Although I glanced over during the ab/ball exercise and saw him rocking out hands free

2/18/2012 2:05:11 PM

that one is easier for me since my butt is bigger and creates more surface area to balance upon

i cant push up for shit though, especially with a static hold/upright row supersetted into the w/o

2/18/2012 5:12:36 PM

I am so sore I cannot move my body. Good job Linda

2/19/2012 9:08:32 AM

3miles=30min yesterday, felt good.


will be at fitness connection pleasant valley this afternoon. chest/tris day

2/19/2012 11:05:21 AM

chest and biceps yesterday while lifting
half mile swim yesterday afternoon

2/19/2012 11:08:11 AM

AHHHH I can't wait for my doctor to give me the OK to get back to working out

I actually miss it, which is weird (for me)

2/20/2012 2:34:51 AM

Erica you should come to my class!

2/20/2012 12:09:15 PM

I think I will try to go running today. We'll see how this goes.

2/20/2012 12:36:29 PM

yes! i love linda's class. linda can i come again?

2/20/2012 12:57:27 PM

Weighed in at 203 on Friday and did

Squat: 205x5x3
Bench: 135x5x3
Dead lift: 305x3x1 (grip nearly slipped, didn't try additional reps at 305)
Curls: 40x5x3

Weighed in at 205 today and did

Squat: 215x5x3
Press: 85x5x3
Dead lift: 305x5x1

I got my Captains of Crush trainer (1) last Wednesday, and I think I underestimated the need for recovery after working on grip. That's probably why my grip failed on Friday, so now I'm planning to treat it like any other part of my workout routine. I was a lot better gripwise on the dead lift today.

2/20/2012 8:35:46 PM

My girlfriend is actively trying to make me fat! Luckily, I am still attempting to gain weight slowly.

In about 4-weeks, I am going to start a 10-week cut and see if I can get down below 10%BF, right before summer starts.

I will be using a similar method that I used last year, which was a cyclical ketogenic diet. I was really happy with my results last time.

2/20/2012 9:46:25 PM

I may switch to a CKD around April or so as well. I want to make sure I'm fully acclimated on DC before I change anything else.

2/20/2012 10:21:00 PM

Matt could u post that diet? Curiou to see I'm thinking of jumping into a cutting phase in a month and would like some sample diets. Thx

2/21/2012 12:19:54 AM

I'm gonna start a cutting phase in about a month and a half, but I'm just planning to do it by training for a marathon. Does that sound stupid? I've never actively tried to lose weight before, but I know I dropped a few pounds when training for one last year.

2/21/2012 3:34:13 AM

http://www.bodybuilding.com/fun/cyclical_ketogenic_diet.htm
http://en.wikipedia.org/wiki/Cyclic_ketogenic_diet

Those are some brief overviews. It really is just a style of diet that can have customizations. The key point is that you cycle days between very low/no carb and moderate/high carb.

I don't do it very strict and follow these principles:

-Stick to only meats, eggs, and vegetables on non training days. Carbs <100g (more like ~50g)
-Train semi fasted (protein shake prior to working out)
-Have a large carb meal post work out, taper down a bit on carbs as the day progresses.
-Use the scale to dictate food quantities. IE if I am not down when I weigh in, I focus on eating lighter that day. If no progress the next day, eat lighter. If it ticks down too much, I allow myself to relax a bit.

I won't do much cardio until the weight loss through calorie restriction slows down substantially.

Some more rules of thumb:
-Aim for 1g/lb of protein to bodyweight.
-Only allow refined/carb rich foods post workout.
-Supplement with whey, fish oil, calcium, vitamin D, multi vitamin, caffeine, creatine and fat burner/thermogenics (once weight loss slows considerably).

2/21/2012 8:21:12 AM

Matt, what you described is a carb cycling diet, not a cyclic ketogenic diet. on a true cyclic ketogenic diet, you'd push your carbs WAY down for an extended period of time, no carbs even post-workout, and you'd schedule a 1-2 day high carb refeed cycle before repeating. What you described shouldn't be referred to as a cyclic ketogenic diet because there is no way your body would hit ketosis.

Both diets are effective, but I found the CKD to be much more effective yet much more difficult mentally to stay on. The refeed days made lethargic to no end.

2/21/2012 8:36:19 AM

I suppose you are right... I guess it depends on the individuals ability to hit ketosis.

On second thought, I doubt I was dipping in to ketosis last time I did the diet. I didn't have any of the negative side effects associated with it.

At any rate, the method I posted works like a charm if you can adhere to it. Using thermogenics or other appetite suppressants helps a great deal.

2/21/2012 9:36:55 AM

Quote :

"The refeed days made lethargic to no end"

QFT, I passed out and missed going to work after eating a whole pizza for a refeed

2/21/2012 10:33:15 AM

I passed out for a solid 14 hours after a refeed of 32oz of grape juice PWO along with a subway sandwich. It wasn't sleepy either; it was more of a "my brain hurts, I'm going to go lay down for a second" type feeling. I think that was the last time I used that diet as well.

2/21/2012 11:06:32 AM

Quote :

". Does that sound stupid? I've never actively tried to lose weight before, but I know I dropped a few pounds when training for one last year."

Let me know how that goes. Similar boat. I'll be at my target weight in a month.

2/21/2012 2:15:06 PM

Quote :

"I'm gonna start a cutting phase in about a month and a half, but I'm just planning to do it by training for a marathon. Does that sound stupid? I've never actively tried to lose weight before, but I know I dropped a few pounds when training for one last year."

If you're trying to cut body fat by training for a marathon while also strength training, I would expect your lifts to actually go down. Easiest way to cut is to just not eat as much. Once you start doing high volume cardio instead, that will seriously cut into your muscle recovery.

2/21/2012 3:05:15 PM

6.73 miles in an hour and 6 minutes (I ran to LJ, ran around LJ twice, and then ran back home)

[Edited on February 21, 2012 at 5:01 PM. Reason : Ran]

2/21/2012 5:00:37 PM

Cass, first hit is always free

we have a special for February - 5 classes for $30, half of which will be donated to the American Heart Association

2/22/2012 8:14:39 AM

239 this morning

my goals are to be below 230 by the end of March and below 220 by the end of April. After that, I will reassess where I want to be by the beginning of summer.

(it all depends on body composition... I'm trying to lose weight, yes, but also to maintain muscle mass)

[Edited on February 22, 2012 at 8:19 AM. Reason : ]

2/22/2012 8:16:48 AM

oh that deal sounds good - do you have to use it on consecutive saturdays or do you get to use it on 5 classes?

2/22/2012 8:23:34 AM

any 5 classes

and they don't expire

and you can buy online: https://clients.mindbodyonline.com/ASP/home.asp?studioid=19702

2/22/2012 12:50:30 PM

ive been experimenting with the keto diet this week because my results had tapered off on intermittent fasting (and its hard to maintain fasting the day after drinking).

So far I really like it, I'm probably consuming about 20g Carb a day which is mostly in my whey protein and one small orange ive been eating a day (had a whole bag of them couldn't let them just go bad they are gone now).

The scale has been giving me consistent 0.2% losses of body fat each day and I can tell the difference. I'm going to stick with this until I can implement pullups into my workout better. I'm trying to build mass but I'm too weak to crank out 8-12 reps with all the extra fat I put on the past few years.

Mostly eating pot roast, cheeseburgers wo bun(no ketchup sucks), sausage, eggs, broccoli, spinach, turkey, and chicken. It's pretty fun. Peeing like a mule all day though.

2/23/2012 6:54:47 AM

^Good luck trying to build mass with very low carbs.

2/23/2012 11:52:41 AM

I think you could do well with low carb most of the time, but I can't think of any reason not to eat carbs after lifting, so hopefully you're doing that. If you lift 4 times a week, you can have 4 high carb meals a week, then stick to protein/fat the rest of the time. Carb cycling is a major part of LG/IF.

The main thing is to not break your fast/keto at unplanned times with carbs. That'll stop fat loss in short order.

2/23/2012 12:07:24 PM

you're not going to build mass in a caloric deficit, and you're going to struggle to hold on to the mass you have in a sustained ketogenic diet. It's a great diet for shedding weight rapidly, but that's about it. cyclic ketogenic diets are much better for retaining muscle while shedding weight fast, but they're mentally challenging.

2/23/2012 12:10:03 PM

yeah well im really going for a transformation before summer. Would like to have abs again with some muscle. I just mean I dont train for strength I want to add lean muscle mass.

Since I've got about 10-15 lbs hanging out on my gut right now it's hard for me to incorporate pullups for muscle because i can only do a few at a time.

The goal is lose the fat while gaining strength so i can start doing higher reps. Same thing with dips, i used to be sick at them now its just pathetic. As much as i hate strength training, i need to do some so that I can incorporate superior exercises instead of having to rely on machines for certain things...


^^ I don't eat any carbs after the workout (other than whats in the whey). I want to reach ketogenesis as quickly as possible. You don't have to have carbs after a workout, it's just a good way to refill your glycogen stores. Which is the opposite of what I want to do.


^ I do eat carbs an hour before my workout and take BCAA so that I'll have some juice for my workout. I do a lot of sets mostly high reps with fairly little rest between them so that I exhaust the stores to get back into keto quickly. I want my piss to stink so i know im burning fat.

[Edited on February 23, 2012 at 12:16 PM. Reason : a]

2/23/2012 12:10:52 PM

^You seem to be misguided in your methodology...

You want to refill glycogen PWO because it prolongs protein synthesis, mitigates protein breakdown and shortens recovery time.

Right now, you should ONLY be training for strength. Depending on your training experience, it will be very hard building a lot of strength. Your best bet is to get what you can, and maintain it through high intensity, low volume lifting.

Going keto and trying to do body buildingesque high volume protocols is not optimal, unless you are taking AAS.

Edit: I suppose if your sole goal is to get in to Keto, then glycogen depeletion work outs will help do that. But, IMO, this is not the optimal way to spare as much muscle as possible as you lean out. Now, if you use this protocol to initiate keto, then move your training towards high intensity, low volume; that could work.



[Edited on February 23, 2012 at 12:23 PM. Reason : moar words]

2/23/2012 12:18:16 PM

But I really don't care about strength only visuals.

I want to be able to do sets of 8-12 pullups so I can get a good back. If I have a ton of fat on me I can't do the pullups. And I won't have time to get abs if I don't start losing fat now.

I haven't lifted consistently in about 7 years due to some injuries (been going 2 months now) so I think it'll still be easy for me to make strength gains even without the carbs.

2/23/2012 12:28:00 PM

Visuals = less body fat, more muscle.

Strength training signals protein synthesis. High volume strength training sends optimal growth signals.

The only problem here is that you are going very low carb, which reduces your ability to recover from training. High volume training causes much more fatigue and wear & tear, and requires more recovery resources that you are lacking.

So, in other words, strength focused work 1-6reps x 1-6sets (+/- a couple) will give your body the signals to spare lean mass, with out taxing your recovery ability.... Leading to optimal visuals as you lean out.

2/23/2012 12:43:41 PM