Archive for January 2016

 
 

My Guide to Eating for Muscle

Truth be told, I dislike the word ‘bulking’ and even ‘overeating’.  The real question should be: ‘are you eating enough to build muscle’, but for the sake sanity I’m going to use bulking and overeating in this post…but you know what I mean.

Not everyone should bulk, I hope I made that perfectly clear in my last blog post.

However, I hope the fact that some people can eat more  was equally clear.

So how do you tell if you should be eating more or dieting (or somewhere in between)?

Simple, you borrow a whole heap of info from the Adonis Golden Ratio.

Firstly, lets look at your Lean Body Mass – The amount of lean mass you can carry (and thus muscle mass you can carry)  is largely dependent on your height.

This is the Adonis Equation for predicting the possible range of Lean Body Mass a person is likely to carry at any given height:

 

Lean mass (kg) = C x H3.2

 

Where H is your height in meters and C is the coefficient we use to account for age.

The standard deviation is roughly 0.5.

OK now for “C” use the following numbers:

  • If you are between 20-24 use 11
  • If you are between 25 and 34 use 10.9,
  • if you are between 35 and 44 use 10.7
  • If you are 45 and older  use 10.5

So using myself as an example:

I’m 5’10” or 70 inches tall.

To get your height in meters simply multiply your height in inches (70) by 0.0254.

In my case I get 1.778

(if you are lazy just go to Google and type “how tall is X inches in meters?”)

Plugging my height into the equation and using the Coefficient for my age (10.7) I get the following:

 

10.7 x 1.7783.2

 

Now for the standard deviations – if we add or subtract 2 standard deviations from C then we get the lean mass for roughly 95% of the population of 5’10” guys.

So for my height there is a 95% chance my lean body mass is somewhere between:

 

9.7 x 1.7783.2  –  11.7 x 1.7783.2

 

or

Somewhere between 61.17 KG and 73.8 KG. Since I’m Canadian and for some weird reason still think of body weight in pounds, this would be:

 

134.5 and 162 pounds of Lean Body Mass

 

OK, so now we know that realistically 162 pounds would be a best case scenario for 35 year old me. At 10% body fat that would be a body weight of about 180 pounds,  which would be pretty darn impressive on my frame.

However, I’m NOT 180 pounds at 10% body fat. In fact, right now I’m about 176 pounds at 12.5% body fat.

So should I bulk? Is there ‘growth potential’ left in me that is left untapped due to my refusal to eat more?

In terms of muscle mass I’m better than average (154 pounds of lean body mass by DEXA, whereas ‘average’ would be around 148)

So what to do, what to do.

Well, here’s what we would do over at Adonis Effect.

 

The Adonis Guide to Eating for Size, or Fat loss, or Both

Take your waist circumference the morning of a 24 hour fast. Measure across your belly button while standing in good posture.

From our standards ‘ideal’ is having a waist circumference that is roughly 45% of your height. Using this number we can help guide you on how much you should be eating.

Could probably get away with eating more

 

If your waist is under 40% of your height, and your BMI is in the 22 or lower range, then there’s a good chance that eating more and training more will result in muscle mass gains. Especially if your friends refer to you as ‘skinny’, ‘slender’ or ‘scrawny’.

 

Is probably right around where he needs to be

 

If your waist is between 42.5% of your height and 47.5% of your height and your BMI is below 27.5 then bulking will probably just make you fat, but extreme dieting isn’t needed either. You are somehwere in a slow-recomp / maintenance / contest type shape. This is the place where you could probably build muscle and lose fat at the same time, but you would be looking to do so in small increments. If your friends already refer to you as ‘muscular’ ‘jacked’ and ‘lean’ then this is probably you. Oh, and the superman pic is just an example, you may not necessarily have abs at this level.. or be able to fly.

 

Needs to think about leaning down

 

If your waist is above 50% of your height, regardless of your BMI, you should not even consider bulking… you should be dieting. At this size your friends could either refer to you as ‘thick’ ‘big’ or just plain old ‘fat’ depending on how hard and often you lift weights.   If somehow you have a waist over 50% of your height AND have a BMI under 25  you should also be trying to build muscle while dieting… actually regardless… you should always be trying to build muscle 😉

 

My Body as an Example

 

So for me, my waist is 33 inches and currently I’m about 176 pounds.

My waist is 47% of my height and my BMI is 25. From the Adonis Equation I already know that I’m ‘above average’ in terms of my muscularity, and given the fact that I’ve been training for well over 10 years I simply may not have the genetics to get to 162 pounds of Lean Body Mass. So for me, right now, slow and steady is the best choice. Slow and steady means if I want to get into photoshoot shape, then I would need to drop about 5 pounds, which I could do in about a month, but until then I’ll stick with the plan of SLOWLY trying to build some more mass, while maybe dropping a pound or two of fat since a waist that is 47% of my height is pushing it on my frame.

And here’s the really important common sense part of all of this – I like how I look, so I don’t see much reason to change it too drastically…

However, If I was 165 pounds at roughly 12% bodyfat and a 28 inch waist (AKA me at 20) then these numbers would tell me I could probably get a way with eating more…not getting fat mind you..just more.

And if I was 216 pounds at roughly 30% bodyfat and a 41 inch waist (AKA me at 25 during my ‘power lifting phase’) then these numbers tell me to put down the fork and walk away from the table… for a long time.

So as I’ve said before there is a bit of an art to knowing how much you should eat, but here is the super important part.

 

Equations cannot tell you how much you should eat

But your body can. So know your measurements, and adjust your diet as your measurement change. Even the measurements above are rough guidelines. Probably the most important is the first equation. It will help you set some realistic goals as to what is, and is not attainable. Overeating when you are already near your limit of lean body mass is just a recipe for fat.

If you are trying to gain muscle and fall into our ‘probably a good idea category’ then eat more, BUT track your measurements…. slow down your eating when you get into our ‘good range’ of a waist around 45% of your height, and STOP and hit reverse if you hit 50%.

And if you are dieting, but your waist has dropped to below 40% of your height, then more than likely it’s time to up the calories, drop the cardio and remind yourself that zero percent body fat is not the goal.

Finally, I know all of these numbers are for guys. We have numbers for women over at Venus Factor, but this was really just mean to be a guide not the definitive answer to how much should you eat.

Bottom line – don’t let equations or on-line gurus tell you how much you should be eating. Let your body shape guide you.

 

January 15th, 2016 | Training

Intermittent Fasting during Addiction Recovery

The buzz in the health and fitness world, is undoubtedly intermittent fasting. Those seeking a lean, powerful physique may feel demotivated after trying time and time again at losing unwanted weight, only to fall short of their goals, or to embark upon a cycle of yoyo weight loss and gain.

Intermittent fasting puts an end to pointless dieting, by kickstarting your body into obtaining energy from its fat reserves during the fasting period. One of the most attractive aspects of the Eat Stop Eat method is that you don’t need to deprive yourselves of the foods you love, or feel hungry while you count calories obsessively.

Intermittent fasting allows you to enjoy a wide variety of foods intermittently. Magazines, television, social media networks are all touting the benefits of intermittent fasting for weight loss, yet little has been said about the many benefits it can confer upon those who are in the process of recovery from an addiction to drugs or alcohol. This diet can be the ideal choice for those who are facing one of the toughest challenges in their lives, for the following reasons:

Intermittent fasting is easy: Patients in drug or alcohol recovery (inpatients and outpatients alike) often find that all of a sudden, there are too many rules to follow. Most obtain some sort of cognitive-behavioral therapy, which focuses on understanding the relationship between how people think, feel and behave, and finding alternative outlets for emotions such as stress and fear.

In addition to trying out new behavioral strategies, addicts are also encouraged to stick to a busy schedule of activities – yoga, meditation and other alternative therapies are highly recommended because of their proven stress-busting qualities. Within this busy line-up of activities, it is vital that those in recovery follow a diet that is not too restrictive; one that does not place so much stress upon them that it acts as a trigger for relapse or anxiety.

Because intermittent fasting does not involve weighing food, counting calories or forbidding foods, it fits in well with the lifestyle of someone who may sometimes feel like they are ‘trying to fit too much into just one day.

Weight loss: It is not uncommon for those who stop using drugs, to battle with their weight. If in the past, they used drugs to evade uncomfortable feelings like stress, food becomes the logical new means of escape. Intermittent fasting prevents dangerous habits like bingeing, by emphasizing the importance of fasting during specific times during the day/night.

Gherlin levels, also referred to as ‘the hunger hormone’, are increased, resulting in less overeating Recovering addicts can enjoy a big boost in their self-confidence as they begin actually losing weight instead of packing on the pounds. To promote significant weight loss, combine intermittent fasting with high intensity exercise.

Don’t worry about feeling tired; on the contrary, free of sugary cravings and the ups and downs that sugar brings, you will probably feel energized enough to tackle the most challenging workout about.

Insulin sensitivity increases: The use of specific drugs (antipsychotic drugs in particular) can predispose people to weight gain as well as raise one’s risk of developing Type II diabetes. Intermittent fasting, on the other hand, increases insulin sensitivity and boost the efficiency of mitochondrial energy, thereby slowing down the processes of ageing and disease.

Oxidative stress is diminished: Those in recovery have probably placed their body under great stress for many years before obtaining help, exposing their body to free radical damage at alarming rates. Intermittent fasting has been found to decrease oxidative stress, protecting our proteins, lipids and nucleic acids from damage. Additional health benefits include a drop in triglyceride levels and a lower chance of heart disease.

Cravings are ended: Although outpatients in recovery have already faced their most powerful cravings for their drug of choice, if they adopt a high-sugar, high-salt diet, they can find that they are now facing cravings for refined foods which are almost as powerful. Through intermittent fasting, the body’s control centers for appetite (as well as its hormones) begin functioning at an optimal level, so that it becomes much easier to make excellent dietary choices.

Intermittent fasting has many more benefits for those in recovery; the new, expanded edition of Eat Stop Eat can be the welcome start you need to start savouring  a new, healthy lifestyle that will bring you to the very top of your game.

Further reading:

http://www.mercola.com/infographics/intermittent-fasting.htm

http://www.rehabs.com/pro-talk-articles/on-alcohol-alcohol-use-disorders-and-weight-gain/

http://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/fasting-diet/faq-20058334

http://serendip.brynmawr.edu/exchange/node/1834

http://health.clevelandclinic.org/2015/10/interested-fasting-health-get-facts-first/

http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/

http://curaromana.com/blog/weight-loss-cura-romana-2/cura-romana-2/2013/07/16/fasting-whats-the-buzz-part-one/

This article is written by our contributor Helen Lane

 

January 12th, 2016 | Fasting

“Eat Stop Eat Progressions” – My Compound Training Program

It was in 2010 that I launched the idea of a style of weight training called ‘compound cluster cycles”.

Since then I have tried over and over to:

A) Make Anabolic Again even better.

And,

B) Make it so everyone could use it (The original program was only for advanced lifters).

While I still have not been able to best the results I got with Anabolic Again, I have made the exact same gains using much less volume (less sets and less exercises per workout), and I’ve found ways to make Compound Cluster Cycles work for everyone, beginner or advanced, men or women.

The actual concept sounds pretty scary – you train upper body or lower body for a week at a time, alternating weeks.

As an example:

Week 1: Upper Body
Week 2: Lower Body
Week 3: Upper Body
Etc…

As scary as it sounds, it’s not nearly as hard as it’s made out to be, and the results have been nothing short of amazing for me, and I’m finally happy enough with the program to release it to you.

To give you an idea, here is my progression since January:

The 1st Number is the weight I used in pounds.
The 2nd Number is the amount of reps I completed in my first Attempt.
The 3rd Number is the amount of time I took me to complete 30 controlled reps.

*The goal is to increase the second number while decreasing the 3rd number.
*Every time I reached 20 reps in my first attempt, I upped the weight.

Obviously, I started off very poor at high rep squatting, but as you’ll see it only took 8 weeks to get to a level that I’d consider to be respectable.

 

WEEK 1 – SQUAT

135 14 / 3 min 30 sec

135 17 / 3 min 15 sec

135 19 / 3 min 10 sec

135 20 / 3 min 5 sec*

 

WEEK 2 – BENCH PRESS

185 17 / 3 min 33 sec

185 18 / 3 min 20 sec

185 21 / 2 min 51 sec*

195 15 / 3 min 50 sec

 

WEEK 3 – SQUAT

145 15 / 3 min 35 sec

145 17 / 3 min 22 sec

145 18 / 3 min 20 sec

145 21 / 2 min 51 sec*

 

WEEK 4 – BENCH PRESS

195 17 / 3 min 45 sec

195 18 / 3 min 22 sec

195 18 / 3 min 18 sec

195 20 / 3 min 05 sec*

 

WEEK 5 – SQUAT

155 21 / 3 min 10 sec*

165 15 / 3 min 50 sec

165 19 / 3 min 25 sec

165 20 / 3 min 20 sec*

 

WEEK 6 – BENCH PRESS

205 15 / 4 min 40 sec

205 15 / 3 min 20 sec

205 16 / 3 min 27 sec

205 17 / 3 min 15 sec

 

WEEK 7 – SQUAT

175 14 / 4 min 10 sec

175 17 / 4 min 0 sec

175 18 / 3 min 34 sec

175 21 / 3 min 22 sec*

 

WEEK 8 – BENCH PRESS

205 18 / 3 min 2 sec

205 18 / 3 min 0 sec

205 20 / 2 min 55 sec*

215 16 / 3 min 45 sec

WEEK 9 – SQUAT

185 14 / 5 min 0 sec

185 16 / 4 min 18 sec

185 18 / 4 min 10 sec

185 20 / 3 min 55 sec*

 

WEEK 10 – BENCH PRESS

215 18 / 3 min 45 sec

215 20 / 3 min 40 sec*

225 14 / 3 min 50 sec

225 15 / 3 min 45 sec

While these strength improvements are impressive, you may be wondering how they translate into actual muscle size… well here are my measurements:

 

Here are my measurements on Jan 1st

Fasted Bodyweight: 174

Neck: 16 inches
Shoulders: 49.5 inches
Chest: 42 inches
Waist: 33 inches
Hips: 39 inches
Thigh at 5 inches above kneecap: 20 inches
Thigh at 10 inches above kneecap: 23.5 inches
Calf: 15 inches
Right Bicep: 16 inches
Forearm: 12.5 inches

 

And here are my March 29th Measurements

Fasted Body weight :176.5
Neck: 16 inches
Shoulders: 50 inches
Chest: 42.25 inches
Waist: 33 inches
Hips: 40 inches
Thigh at 5 inches above kneecap: 21.5 inches
Thigh at 10 inches above kneecap: 24.5 inches
Calf: 15.5 inches
Right Bicep: 16 inches
Forearm: 12.5 inches

For me, these are some substantial improvements in my legs, and some decent improvements in my upper body…

 

This is the best evidence I can give you – a workout that kept my attention for over 10 weeks, and that kept me from getting injured, and that helped me make accelerated improvements that I am really happy with.

It’s designed for both men and women, and has programming for the beginner and the advanced lifter. You do need access to some weights (this is not a body weight training program).

To learn more about it, please => CLICK HERE

 

 

 

 

January 1st, 2016 | Training