GOT Fitness LOG

[Bruce Wayne]

Did an hour on the turbo today. Had a bit of a dicky stomach so not ideal, but did 37km so not too bad for this time of year.

 

[Baines' left foot]

Just had a very angry and productive 45 mins in the gym.

 

[DualityNSNO]

Just had a very angry and productive 45 mins in the gym.

****. Do tell.


^ a thread like that should be started.

 

[Baines' left foot]

****. Do tell.


^ a thread like that should be started.

It was good until I tactically positioned myself behind this gorgeous girl on a treadmill to do my core. Within 5 minutes she'd gone. FFS.

 

[Kurt.]

Just got in from a twentyish minute run..... Nt as far as last night but harder due to 3 steep hills..... Really steep lol.... Sweating like a pig now....waiting to cool a bit before a nice shower.

 

[DualityNSNO]

Just got in from a twentyish minute run..... Nt as far as last night but harder due to 3 steep hills..... Really steep lol.... Sweating like a pig now....waiting to cool a bit before a nice shower.

I envy you being able to go out running in a "natural" region - it's imo one of the best work outs ever.

Used to make the lads (player-assistant manager here, hey-ho; also I was with them) run around a hilly-type area of our park after the summer and winter breaks.

Now I am unfit and can't run more than 10 minutes ffs. That will change soon though, 5-a-side's also coming up soon.

 

[Big Fat Sam]

Just done 7,5km. Was with a mate and she runs a bit slower so wasn't paying attention to the time.

Actually seeing her amazing arse in her tight leggings... I could've run all night. Superb.

Bit gutted now I didn't go longer... I did an extra bit when she went home and am not tired, could have easily hit my first ten km.

Oh well, next time!

 

[DualityNSNO]

Just done 7,5km. Was with a mate and she runs a bit slower so wasn't paying attention to the time.

Actually seeing her amazing arse in her tight leggings... I could've run all night. Superb.

Bit gutted now I didn't go longer... I did an extra bit when she went home and am not tired, could have easily hit my first ten km.

Oh well, next time!

Excellent stuff mate.




Is she fit? Pics of her in said leggings appreciated. x

 

[Big Fat Sam]

Excellent stuff mate.

Is she fit? Pics of her in said leggings appreciated. x

Absolutely gorgeous mate, nice large boobs too, dead slim, cracking arse.

And has a boyfriend, who is obviously a cart.

 

[harry]

Have had a lot of trouble with my ribs in the last few weeks, stems from when I badly hurt them last July. Simple movements and I am in agony for a few seconds. I'm gong to do some heavy bag and focus pad work on Monday, see how it goes.

 

[DualityNSNO]

Absolutely gorgeous mate, nice large boobs too, dead slim, cracking arse.

And has a boyfriend, who is obviously a cart.

Until pictorial evidence is presented I believe nothing.


But yeah that's really how it usually goes, isn't it?

 

[maddison]

Reckon you might surprise yourself. There's around 15g in the porridge alone. Something really simple like two slices of ham in brown bread will give you 20g. A single chicken breast is around 30g.

I'd imagine with any kind of decent diet it'd be really, really difficult not to get 80g of protein per day via your normal diet.

Slightly specious there Bruce, Oat protein isn't a complete protein. It lacks all of the amino acids to be a complete protein.

The best protein sources are always going to be meats, fish, poultry, and dairy. Veggie proteins, even when combined to make a complete protein, aren't quite the same.

Having said that, most people eat too much protein when exercising and just crap it out

you can eat substantially more protein without any harm, and with some potential benefits. Studies have shown that athletes trying to shed excess body fat do so more successfully on high-protein diets where 30 percent of daily calories come from protein, especially when weightlifting is added to the training mix. When calorie restriction is combined with increased protein intake and weightlifting, all weight loss is fat loss, whereas when calories are reduced alone, less fat is lost along with more lean body mass.

There is also some evidence that very high protein intakes help endurance athletes absorb heavy training loads. For example, a study at the University of Birmingham, England, found that cycling time trial performance was reduced less after a period of intensified training when cyclists increased their protein intake to 1.36 grams per pound of body weight at the start of that heavy training block instead of leaving it at 0.78 g/lb.

In short, there seems to be no magic sweet spot of protein intake that every runner has to hit on the nose every day. More important than the amount of protein consumed is the timing of protein intake. Numerous studies have demonstrated that exercise-induced muscle damage is reduced when protein is consumed immediately before and during workouts and that muscle repair proceeds most rapidly when protein is consumed immediately after workouts. You still don’t need a lot of protein, though. About 15 grams of protein per hour during exercise will suffice, while a total of 20 grams of protein in the first hour after exercise is as much as the body can use for immediate recovery.

Sounds like the Birmingham study is just regurgitating commonly proved concepts. The increase of protein in relation to total caloric intake will mean a reduction in carbs, hence the fat loss. It's hard to increase protein intake without increasing fat too, which again decreases carbs. Hard but not impossible, you can just eat chicken for example.

The benefit of protein intake with regards to recovery for endurance athletes centres on the repair work protein does to slow twitch muscle fibres. Endurance training is also muscle wasting, and is not particularly healthy either for long term health, despite the fitness industry consensus.

Where do you get the energy from to run if it isn't from the carbs? Are you relying on increasing your bodies ability to break down the energy in fats?

I sent you some info on this in a PM mid last year I think. Think of it this way for simplicity purposes, your glycogen reserves are finite. You can increase them by manipulating your body to help it build deeper glycogen reserves, by doing a long depleting run/ ride and then having a carb refeed once or twice a week, but ultimately it pales in comparison to the available energy in 1 pound of fat (3,500 calories).

The use of Ketone salts (you drink them) might possibly yield a major advantage for endurance athletes.

Yes indeed. Your body switches from using carbs (stored in the muscles and as glycogen in the liver) to using its own fat stores - ie, you metabolize your own fat for energy, but, again I must stress - only in the absence of carbs.

You can tell when you are fat-burning because you will produce ketones as a byproduct, which can easily be detected in urine and on the breath (bad breath is the one bad thing about low-carb imo - after heavy exercise my breath reeks).

It's not a switch that your body can make quickly - that's why most low-carb programmes have an induction period of several weeks. Your body needs time to adapt, and doesn't become fully adapted for a couple of months. So low-carbing a few days before a race isn't "low carb" in my book. You are either low carb or you aren't. A big mistake that a lot of supposed low-carbers make is that they will try to alternate low carb one week, and low calorie the next because they still can't get around the idea that calories don't matter if you follow low-carb. This is the worst of both worlds imo.

It's possible to be in ketosis and not see then show up in your urine test (ketone sticks), your body might be using them as an energy source at the time providing a negative test for ketones.

Calories don't matter to an extent, that's half the story. If you're not reading Kiefer, you'll enjoy his stuff and his podcasts. You can glycogen load and use ketosis in synergy for fat loss too. The glycogen load, when done correctly, provides a positive hormonal change, which further aids fat loss.

 

[Maxwell]

Madds...explain what a catabolic state is to me please and why its a bad thing.

 

[Big Fat Sam]

Until pictorial evidence is presented I believe nothing.

But yeah that's really how it usually goes, isn't it?

Aye, but I'm not going to turn down the chance to perv at her sweet tight arse on a cold winter's night. Warms the cockles.

I'd love to post a pic, but I'd feel bad about spreading her goodness around the internet. Just imagine a slim blonde girl with large breasts for her size and a firm behind.

 

[DualityNSNO]

Aye, but I'm not going to turn down the chance to perv at her sweet tight arse on a cold winter's night. Warms the cockles.

I'd love to post a pic, but I'd feel bad about spreading her goodness around the internet. Just imagine a slim blonde girl with large breasts for her size and a firm behind.

Fair play, that.

She sounds pretty much like any given pornstar tbf. Well in, at least you'll have motivation lol.