Archive for February, 2014

ClinicalNews.Org

New study compares two treatment methods for acute plantar

– How to do the stretch: According to the American Academy of Orthopaedic Surgeons (AAOS), this stretch should be performed in the seated position. Cross your affected foot over the knee of your other leg. Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb………

Anatomical diagrams illustrating the component... Anatomical diagrams illustrating the components of the plantar fascia. (Photo credit: Wikipedia)

Rosemont, IL

According to a new study from the Journal of Bone and Joint Surgery (JBJS), patients with acute plantar fasciitis who perform manual plantar fasciitis stretching exercises, as opposed to shockwave therapy, had superior results and higher patient satisfaction.

Study details and findings:

A total of 102 patients who had acute plantar fasciitis pain, were randomly assigned to two groups. Acute is defined as any patient that experiences pain for less than six weeks…

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First YouTube Video!

Posted: February 28, 2014 in Uncategorized

ClinicalNews.Org

 – the increase in muscle mass was three times less for those who ate saturated fat compared with those who ate polyunsaturated fat.

– Despite comparable weight gains between the two diet groups, the surplus consumption of saturated fat caused a markedly greater increase in the amount of fat in the liver and abdomen (especially the fat surrounding the internal organs, visceral fat) in comparison with the surplus consumption of polyunsaturated fat

Dubious Fats

Press release Published  2014-02-24

New research from Uppsala University shows that saturated fat builds more fat and less muscle than polyunsaturated fat. This is the first study on humans to show that the fat composition of food not only influences cholesterol levels in the blood and the risk of cardiovascular disease but also determines where the fat will be stored in the body. The findings have recently been published in the American journal Diabetes.

The study involved 39…

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Hello All,

So of course, GOMAD is a popular way to gain weight in order to increase poundage’s on the big lifts. And many have seen success with it. First, GOMAD is an acronym for ‘Gallon Of Milk A Day.’  It has been popularized recently by Mark Rippetoe as well as cross fitters and strength training enthusiasts and professional all over.  This is my personal opinion with regards to GOMAD based on my experience.  Let’s look at why people try it in the first place.

1) “Mark Rippetoe says so.” This is probably the most stupid reason to do anything. 🙂

2) “They can’t get enough calories through the day from solid food.” or the “hard gainer” deal.  Then I suggest reevaluating your nutrition if that is the case.

3) “It helps their gains.” This is true…. but I realized that I wanted to lift the most weight at the lowest weight possible. Not the opposite. That is just me. If you weigh 175, squat 225, and go up to 200 and squat 285…. sure you made gains but, the 175er is squatting 1.28x their body weight and the 200er is squatting 1.42x his body weight. Stronger? Fitter? Just a advantage regarding leverages? I don’t know exactly. To me, its just not worth gaining 25 lbs, half of which will probably be fat.

My experience with GOMAD.

Thankfully I did not do it for that long. However, I did see initial gains.  I also developed the physique of a fat slob even though I was getting stronger. But then I realized… why do I need to be strong, and LOOK fat. Isn’t there a middle path? The answer is yes. I also asked myself, “What is the purpose of trying to get strong FAST?” Then I looked at the numbers and did some math regarding milk……

The Numbers

This is just the typical gallon of milk you will find in any deli or supermarket. If you use another type of milk, just do the math before taking in all this crap. Milk Numbers

grams of Sugar per Gallon of Whole Milk: 192 g (a teaspoon of sugar is roughly 4-6 grams, so… this is about 32-48 teaspoons of sugar per day. 960-1440 teaspoons of sugar in 30 days.) Just think about that. That is about 16 Softee Donuts worth of Sugar every day.

grams of Fat per Gallon of Whole Milk: 128 g per day

mg of Cholesterol per Gallon of Milk: 2000 mg per day. CDC on Fat This is very important if you have a predisposition to high cholesterol.  Whether this could affect you in the long run, I don’t know. But I will not take that chance again.

Calories per Gallon of Whole Milk : 2400 kcal (Choose the rest of your diet very wisely. If you already consume 2000 calories a day, GOMAD could be a recipe for disaster. Is that a pun? :)…. probably not )

mg of Sodium per Gallon of Whole Milk: 2000 mg (The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit.) This is just from the milk, not including the sodium in anything else you will eat during the day. CDC on Sodium

Closing

Well, my final thought on GOMAD is simple. A gimmick that fits into the “fad diets” out there. Its the equivalent of the “lose 20 lbs in 20 day” type of diets. It probably something that fits into the “hit or miss” category. It might work for one person, and not for another. There are better ways to gain weight and get stronger without drinking FAT. I just don’t see the reasoning for doing this. I think if a person does decide to do this, the rest of their diet, needs to be impeccable. And they better be doing a hell of a lot of exercise. And if you are a beginner get a few months of training in, before deciding to do this. You should definitely be training regularly and know how to perform basic lifts with good form, before doing GOMAD. Otherwise you will hurt yourself, AND possibly get extra fat you may not want.

Train for health. Eat for health. And everything will come.  Who gives a shit how much you squat, press etc? Or how fast you did it? Probably no one.

That is all. 🙂

 

Wide Pull ups: 5 sets of 8; 40 reps
Dips: 5 sets of 15; 75 reps
Neutral grip chin up: 5 sets of 5; 25 reps
Assisted pull up: 5 sets of 10; 50 reps

5-8 minutes of jump rope

Stretch

Go home.  🙂

Now for tomorrow here is the plan. Subject to change depending on how I feel.

1.5 mi run.

Push ups
cable rows
Prisonor squats

That is all.

Deadlift form felt a little funny. I am going to have to start recording myself. But I don’t have a good camera. My squat is coming along. Still feel like I am doing well for an average joe.

High Bar Pause Squat: This felt good. Very different feel from normal squat.
95 x 3 x 3
115 x 3 x 3
135 x 1 x 3
95 x 8 total regular reps. Just to get in some extra practice with no pause at the bottom.

Press: This was great!
45 x 5 x 2 WU
65 x 3 WU
80 x 3 WU
95 x 2 WU
115 x 1 x 5

Stiff Leg Deadlift:
135 x 8 x 2
155 x 8 x 2

Deadlift: Just got in some good reps. I was a little finished after the SLDL and the heavy presses.
185 x 5
185 x 3
185x 5
185 x 3

Paused High Bar Squat: Work on sets of 3.

Press: Sets of 3, heavy, ramp up

Deadlift: Deficit deadlifts, RDL, for reps.

Stretch.

So sleep, this is the sloppiest post ever.

That is all. 🙂

Hello All,

In the past few weeks, I discovered this AWESOME Youtube channel; Exercises in Futility. Pretty much, Elgin Mones, critiques, jokes, and picks apart fitness BULLSHIT. Penn and Teller would be proud. Some of those topics range from Mike Chang’s bullshit supplements, Mark Bells Reebok powerlifting shoe and everyone’s favorite, Cross-shit. At first I thought this was just pure ‘hateration’. Until I realized, he makes a lot of valid points on top of his hilarious critiques. And what is even better, is that he doesn’t care if his opinion is popular. A lot of his videos have less than half approval, but chances are that’s due to the fitness guru fanboys who do not like Elgin eviscerating their hero’s bullshit. Bullshit is bullshit, and this guy calls it like it is. I recommend anyone listen and subscribe to his channel and his twitter page.

An ally to all of us who want to put an end to fitness bullshit.

That is all guys. Enjoy 🙂

Stuff My Guinea Pig Does

Posted: February 24, 2014 in Uncategorized

No Grandma One Hand Like This

Posted: February 24, 2014 in Uncategorized