I'm aware that most animal protein is better than most plant protein (milk protein better than soy protein) but how does it work with fats?

How does olive oil compare to the fat in a fatty slice of prime rib? What about the fat in peanut butter compared to butter?

(Paraphrased from McDonald's RFLD)

There's 4 types of dietary fat. They are:

Trans-fatty acids: margarine, processed junk, man made to increase shelf life, horrible, stay away

Saturated fats: animal fat, coconut and palm kernel oil, non-essential (i.e. you don't need them in your diet to be healthy) and can have bad effects on health. Use moderately.

Monounsaturated fat: olive oil, beneficial to health

Polyunsaturated fats: vegetable oil and fish oil, beneficial due to omega 3 acids being a cure for evertything that ails ya.

I think Lyle says that this really depends on what else is going on in the person's body. 25yr old active male with 12% bodyfat: eat as much as you ****ing want. 42yr old sedentary female 38% bodyfat: quite harmful beyond very moderate intake.

That's more what I was thinking. Not that i know anything about it, but that's what my impression was anyway.

That's good to know though. I eat a moderate amount of fat in my diet through beef, nuts, whole milk, and sauasage.

I'll have to pay more attention to this in the future as I don't want to be drinking down tubs of margarine to 'help my recovery'

Hypothetical question.

Lets say I was an intermediate plugging along doing the texas method and adding about 5 pounds a week to my lifts. I was eating at maintenance, give or take, and always slept well. I imagine I would see good, well expected gains doing this.

Now let's say I decided to up my caloric intake by a lot. Like 8k-10k calories every day. I wanted to get bigger and stronger. How would this effect my programming, assuming I want to maximize both gains in weight and muscle? Could I expect to gain more than 5 pounds/ week in my lifts? Would I just get fat?

Assuming you weren't particularly close to your genetic potential you could likely return to beginner programming.

I would highly recommend against doing so. The stories on 70s big and Rippetoe's forum where they recommend surpluses like that are for young guys at absurdly low bodyweight (and bf).

Will eating a 6k surplus improve the average guy's strength gains? Sure, but at the cost of having to eventually diet for months longer, possibly increasing his setpoint, and wasting a ton of money.

Yay!

That's the answer I've been looking for. I think I've tried to ask it a 1/2 dozen times in different places, and since I suck at trying to explain my questions, I haven't gotten an answer I've been looking for.

Nah, I don't have any plans to do that. I be more on the Demichelle end of the fitness goals spectrum than the 70s big side (But really somewhere close to the middle)

ok, so i was doing SS for a while last fall through the first week of december. my squat was 150 lbs when i stopped. i know, pretty pathetic. i then went on vacation for 4 weeks, when my nutrition went to ****, and obviously no access to gym equipment of any kind. last week i started SS again, and i decided to pare back the weight and concentrate on form, add 5 pounds a week again, order another batch of protein powder, got rip's videos, watched them 800 times, etc, etc. i finally have the courage to get a form check from you guys. please have at it.

not the best angle, but it's what i have. i am mainly concentrating on trying to do the hip drive and not relax at the bottom. i think that's why my squats look like they may not be deep enough. it's something i'll have to work on. my other big problem is no keeping chin down. the mirror is too distracting. so annoying.

http://www.youtube.com/watch?v=AH6Vjh3-4tU

thanks in advance.

wrong
bar
position

yes i am aware. the damn thing won't go down.

then stop using SS form cues.

over my head i am afraid. either i am stupid, or the faq doesn't have a comprehensive high-bar description. or both.

it doesn't have a description of the squats. they're completely different though. you can't just do one with the bar position of the other.

http://ditillo2.blogspot.com/2008/08...ommy-kono.html

What is "GTG"

Are "Singles" the same as doing a 1-rep set?

grease the groove.

yes.

Could you elaborate on that. (10 secs of googling didn't turn anything up)

grease the groove is basically high volume work spaced throughout a day.

everytime you leave your kitchen, for instance, you can do pullups. i believe it can also work for strength if you work in a 75-85% intensity range and avoid coming close to failure.

edit: http://humanmachine.wordpress.com/20...-for-strength/

i dunno how google didn't turn anything up for you.

4th hit on google search for 'grease the groove'

Strangely enough, I didn't find anything when I Googled GTG a few months ago. I was reading a random tsearcher article and knew what it meant around here but wanted more information.

i know pavel came up with it, but i can't remember the title of his book that has this concept.

edit: pushing post makes me smarter, obv. iirc, it's 'the naked warrior'.

strangely, googling gtg workout, gtg fitness, gtg lifting all brought up pertinent links.

http://www.google.com/search?client=...UTF-8&oe=UTF-8

I only get a couple of links to some mma training sites which reference GTG but don't really explain it, a youtube link and then a bunch of non-fitness related stuff (grease the musical, plumbing site etc)

+o

I have tight hip flexors and weak glutes. I've been doing hf stretches and glute activation stuff. Today going through Assess & Correct an assessment suggested I have weak hip flexors and recommends strengthening them.

Q1a. Does tight = strong and loose = weak?

Q1b. Is it possible for a hf to be both tight and weak?

Q2. Is strengthening my hip flexors going to further aggravate my APT? Am I being counterproductive by first strengthening my hf and then stretching them?

tight suggests an inflexibility and not a weakness. it means they will be more prone to injury.

it is very possible to have a weak and tight muscle. tear one sometime and see what happens. although untrained individuals usually fall into the tight and weak category as well.

resistance training helps with flexibility in tight muscles.

edit: how are your hamstrings?