The Bodybuilders Thread!

[b1scu1t]

Genes play a much bigger role than people realize. Also, vegans can go mad on potatoes or bread and put on weight. Low GI vs high.

The GI index is extremely outdated and doesn't apply to most of us.
The GI values was determined by consuming food after fasting for 24 hours. Also, some protein sources can raise insulin more than some carb sources and no one is avoiding whey

A study found that whey protein stimulates insulin secretion more than white bread...

Insulin isn't the determining factor whether a person will gain or lose weight.
It's still calories in vs calories out.
Insulin resistance messes with your blood sugar levels and appetite. You're gonna be more tired, so less active and burning less calories and you will get hungry more often so calorie intake goes up. Recipe for weight gain.

No matter how high your insulin levels increase when eating, it cannot create energy out of nothing.
If you use more energy than is consumed, your body will have to find extra energy somewhere else. Gluconeogenesis. Producing glucose from non-carb sources.

I like potatoes. High satiety so it's a great choice for staying full for longer. It's a goto food for me while cutting. Especially making potato wedges with a little bit of spices

 

[StrontiumDog]

Heh, sorry, should have added that.

Some of the comments below the article is quite funny - can see who the conservatists are.

OK, you piqued my interest so i had a look on my phone. Wow, amazing (female) bodies there Didn't fancy them mixing up the guys and girls like that though One gender at time please!! If I was inclined to see nekkid guys I'll go hang out in the gym locker room, lol.

 

[StrontiumDog]

The GI index is extremely and doesn't apply to most of us. <snip>

Extremely what? Outdated?

 

[MrBuddha]

OK, you piqued my interest so i had a look on my phone. Wow, amazing (female) bodies there Didn't fancy them mixing up the guys and girls like that though One gender at time please!! If I was inclined to see nekkid guys I'll go hang out in the gym locker room, lol.

Hehe, don't be so insecure!

I actually didn't mind looking at the guy pics, since I was thinking: "wow, I wish I looked like that", and also thinking: "you train legs!"

 

[StrontiumDog]

I was thinking, wow, hot nekkid females... then pan to nekkid guys, ugh. Let's just say the former evokes a certain physiological response. And the latter does the opposite

Sure, in a normal setting I can admire a dudes physique and say jeez i want to be built like that. The aforementioned was not that setting, lol

 

[Willie Trombone]

A study found that whey protein stimulates insulin secretion more than white bread...

Insulin isn't the determining factor whether a person will gain or lose weight.

??
Not sure if you're disagreeing with yourself or not

 

[StrontiumDog]

What would you guys mix with BCAA powder pre-workout to improve the taste and ability to actually swallow it down? I notice it doesn't mix into water very well. I'm trying to drop body fat so I should probably not chug it down with something sugary or high in calories.

 

[xrapidx]

This been posted? http://forum.bodybuilding.com/showthread.php?t=107926751

 

[StrontiumDog]

This been posted? http://forum.bodybuilding.com/showthread.php?t=107926751

That TheJosh guy is surely trolling? He should have been banned along with the OP. I read and then skimmed page 1. Then skipped to page 5 to the last few posts.

 

[D3x!]

i lol'd big time xD

how do you go 3.5 times in a week xD do you go and do half a workout lol

 

[The Voice]

Found the ninja 1.25's at my gym last night. Guess someone sorted out the mess the meatheads leave every day, and packed everything neatly. So anyway, at least I'll be able to progress my 5x5 properly. Also, I went quite "late" last night (19:30), and discovered a whole new world: just normal people gyming for a change.

 

[b1scu1t]

??
Not sure if you're disagreeing with yourself or not

Nope. Just saying they found that whey raises your insulin more than white bread but the raised insulin isn't directly what makes you fat, it's the net calorie balance that will determine if you gain/lose weight.

If you're in a calorie deficit, now matter how high your insulin is spiked, you're body cannot generate the remaining calories out of air in order to be in a surplus. It will resort to other sources for energy it needs to maintain itself, hence why you lose fat. With insulin problems it's tougher because you feel the need to eat more often so you end up in a caloric surplus. Foods with high satiation can help those people out a lot

Also why they say that purely in terms of body composition, a calorie is a calorie.

In that article by Alan Aragon he refers to studies comparing 3 different groups following three different diets of 1400kcal each for 8 weeks.
1. 70% carbs, 10% fat, 20% protein
2. 50% carbs, 30% fat, 20% protein
3. 4% carbs, 61% fat, 35% protein

"No significant differences were seeing in total weight loss, or loss of body fat percent. And here's the kicker: this lack of difference in body fat reduction was seen despite the distinctly different effects each diet had on fasting insulin levels."

Yes this is not talking about insulin spikes etc. but according to what people say that it's the carbs that will spike your insulin, the 70% group should have lost the least amount of fat, right?
Yet no significant difference was seen when comparing it to the 4% carb group.

It gets even more interesting when when comparing a 1500kcal keto vs non-keto diet. In short, the idea is that due to no carb intake or very little, insulin doesn't get spiked and you will lose more fat with ketones amount increasing.
"Insulin sensitivity was equally improved between the groups. No inhibition of fat loss was seen in the non-ketogenic diet despite the fact that it was moderate in both fat (30%) and carbs (40%). In fact, the non-keto group lost more bodyweight and bodyfat than the keto group, although neither of these effects was statistically significant."

very interesting stuff being discovered that hasn't hit the mainstream yet but makes dieting SOOO much easier!

 

[Willie Trombone]

I am willing to bet that study totally ignored genetics.

 

[Deadmanza]

Friday Chest day, Lovely

Strip sets, not lovely

 

[StrontiumDog]

I am willing to bet that study totally ignored genetics.

 

[b1scu1t]

I am willing to bet that study totally ignored genetics.

The results shows the variances that would come from unique genetics but if genetics played such a massive role, the results would've varied more than +/-0.5kg

That first study was done with 83 subjects.

"Percent fat mass loss was not different between diets VLCARB -4.5 +/- 0.5, VLF-4.0 +/- 0.5, HUF -4.4 +/- 0.6 kg)"

Those results do show the differences within the groups as well as differences between the diets and still they weren't big enough for people to worry about it. At least if you're not competing in bodybuilding
So the question is, if you might only have lost 1kg extra if you followed a different diet, would you even if that diet consisted of food that you don't like? You could also stay with the current diet for ½ weeks longer or even just do some more cardio in your cutting phase

These studies show that net calorie balance is the thing to really keep an eye on. The percentages of the macros that make up those calories is up to you and if you have high insulin resistance then you'll just need to make those calories count with high satiation foods

Not sharing this to try and tell anyone what to do, or they're doing something wrong. Just wanna share some info that's buried deep in the interwebz that could help some that just find these extreme lifestyle and dies changes too difficult to sustain. It sure helped me made my life so much easier, especially because I don't like most of the food they tell you to eat on the typical bulk/cut diets. Now I make up my own diet everyday and eat quite healthy with the foods that I do like, but I still fit in one glass coke everyday and maybe a small piece of dessert if my calories allow it

 

[b1scu1t]

Extremely what? Outdated?

Oh crap sorry LOL typing on my phone

Yes Extremely outdated.
Outdated as is in outdated method of determining whether food is good or not.
Sorry, should've written that more clearly
In light of so many new things discovered about nutrition after the GI index.

 

[Willie Trombone]

Oh crap sorry LOL typing on my phone

Yes Extremely outdated.
Outdated as is in outdated method of determining whether food is good or not.
Sorry, should've written that more clearly
In light of so many new things discovered about nutrition after the GI index.

How is it that Banting works for sedentary individuals then if calories are calories?

 

[b1scu1t]

How is it that Banting works for sedentary individuals then if calories are calories?

The studies I linked were done on untrained people

"The current body of research focuses on obese, deconditioned, or untrained subjects."
"Putting athletic subjects through the same conditions would show even LESS of a difference. Since fit folks have far better glucose and insulin metabolisms than the unconditioned obese"

It's still calories in vs calories out.
They cut the sugar, starch and fat so the net calories go down. Cut it enough and boom calorie deficit eventually

Estimated
1g carb = 4 calories
1g protein = 4 calories
1g = 9 calories

So a 1500kcal diet with 40% carbs, 30% protein, 30% fat would be 150g carbs, 112.5g protein, 50g fat

Change the percentages but no matter what the macros percentages of the diet is, it stays a total of 1500 kcal in this example. A 30 year old male, weighing 80kgs, 185cm has an estimated basal metabolic rate of 1811. Resting metabolic rate includes calories used for basic body function, calories burnt eating and small amount of activity so it'll be slightly higher.
Even if such person is sedentary, he's still in a caloric deficit with 1500kcal intake. He'll lose weight but also muscle mass so he'll end up "skinny fat"... Like i was LOL

 

[Nick333]

Week one of stronglifts done. Been adding 5kgs a workout because 1.25 kg plates is too much to ask of viva. Actually, I'm talking a little soon. I'll wait till the end of this week before calling them pathetic.

I also discovered that parmalat does a lactose free full cream milk so, over added two litres a day to my diet. Now doing 4200 cals a day. Not exactly the most balanced diet at 47%f, 25%c, 28%p at 288 grams of protein but I figure if I stick to it till I put on 10kgs or so I can cut my in take by almost half and eat better.