http://www.leangains.com/2010/07/tru...uscle.html?m=1

.5g/kg alcohol in multiple studies has shown negligible loss of performance. I am assuming it was on higher volume exercise than SS.

So I think you can make the case that 3 pints of beer a day on SS is okay, as long as protein is adequate.

But why even alcoholism? 48oz beer, many beers over 5% now, for a 165lber seems to be pushing it.

Both of whom are drinkers. (Trolling)

If you're referring to the Martin I'm thinking of, I read his logs, and that dude is a physique obsessed roided out drug addict bodybuilder who needs a shot of vodka with his drugs just to sleep, and to appear "dryer" in the morning.

Optimization of macro and micronutrient intake is the goal for many serious about fitness and performance, and drinking 3 pints regularly would certainly deviate from that. We're talking about hundreds of blank calories with no nutritional value, over and over

Hey all. A bit of a fitness newbie here, if you guys could help out with some questions, that would be great. I've done a alot of reading in the faqs, but still need some answers.


-Milk - is milk not not good to have anymore - should I only drink almond milk?

-Yogurt - I eat either low fat vanilla, or fruit flavored, and I'm told this is not as healthy as plain. But when I check the basic nutrition info, it appears to be the same as plain. What should I be eating -plain/greek/other?

-Protein powder - are there certain brands/ingredients to take/avoid? Currently using EAS 100% Whey.

-All natural PB - Paleo says this is not on their diet cause it doesn't fit the official nut category. Beyond this, is all natural PB ok for a healthy fat in general?


Otherwise, will be starting a Paleo diet soon to shed some pounds, before going back into moderation. Any thoughts on this vs. other effective diets?

thanks!

Creating a caloric deficit (i.e. calories in < calories out) is by far the biggest rock to be concerned with when you're dieting.

As to what foods to eat otherwise, once you realize that the rationale behind most fad diets is pretty dumb and just a mechanism to get you to eat less calories (mainly by eating less calorically dense food) than you used to, everything becomes pretty clear. If you're concerned with eating "clean" (which is a meaningless term, by the way), eating mainly/mostly single ingredient foods is a pretty good proxy.

Can you explain why you're concerned about having regular milk but show no concern about yogurt?

@Montecore - thanks. yes I'm aware of the caloric intake, but just wanted some info on specific foods in general. I don't have any specific concern of yogurt vs. milk, just asking questions about what I've read, and what may or may not be true.

Would you be able to answer the questions I had?

I did actually answer all of your questions, in that they were all not at all important to worry about relative to what you're worried about, but just for clarity:

Real milk is fine

Re: yogurt -- what do you mean by "healthy"? Eat actual yogurt and not artificially flavored horse semen like Oikos and you'll be fine.

Protein powder: some brands aren't reputable and don't have as much protein per serving as their label claims, plus many people have their favorites best on flavor. Just google your brand of choice and see if there are any concerns about protein spiking. Optimum Nutrition Gold Standard was considered pretty strong back when I was taking supplemental 'tein.

Any kind of peanut butter is fine, with the caveat you need to accurately measure it to be sure you're eating as much as you think you are.

ON double chocolate is delicious. It's soluble enough to use as unsweetened hot chocolate powder. I mix it with instant coffee, ice, and soymilk almost everyday in morning in a water bottle. It's basically become a meal replacement for me for either lunch or breakfast

grizy, that sounds good, I'll check it out.

Montecore, thanks for those answers, I'll look at the labels.


As for milk - Is 1% best for a bit of healthy fats, or do I stick to skim/organic?

Skim milk for healthy fats? Does not compute.

He is asking if milk fat is healthy or not.

It doesn't matter. I wouldn't buy organic anything for health reasons. (since they don't exist)

You simply need to get a certain amount/mixture of dietary fat each day and it doesn't really matter where you get it. Varied sources are best, but humans can function on incredibly limited diets.

Yea then +1 to that ^

Is drinking sugar free red bull still bad if you're a relatively healthy adult with no heart/blood pressure issues?

Like, one, or GOSFRBAD?

Google couldn't tell me what GOSFRBAD is, but let's say 24 oz/day (they come in so many different sizes so I figure that's better than saying e.g. 2 per day).

I didn't know Red Bull was actually "bad" in the first place.

I mean the articles about energy drinks and health problems are always about some moron drinking hard liquor shots also in rapid succession. The body doesn't like to have a vaso-constrictor and a vaso-dilator at the same time....

"Gallon of Sugar Free Red Bull a Day". It's a reference to the Gallon of Milk a Day "recommendation" for beginning lifters.

Vaso-constrictors and vaso-dilators are real things though.

Isnt that more a question of "is x amount of caffeine a day" bad for me? In Red Bull, you're essentially just drinking carbonated caffeine water with b vitamins. The whole energy drinks bad notion started because of the high sugar content moreso than anything. Now that low sugar/sugar free options are more common, saying "energy drinks are terrible for you" is just ill-informed parroting. I have people still tell me that all the time, but they rarely understand *why* they are considered so bad. "They just are" or "There are so many chemicals" or "You don't know what's in there" is the common explanation. But I do know what's in there and the chemicals aren't inherently terrible for health.

Is 24oz of sugar free redbull/day bad for you... how about is 24oz of strong coffee/day bad for you? Not necessarily, depending on how you respond to caffeine. Caffeine might have some neuroprotective qualities. If anything, chronic red bull is probably bad for your financial health more, and that money could be used to supplement other areas of one's life that would improve health while still taking in the same level of caffeine via coffee or home made red bull-like drink (caffeine powder + soda stream + b vitamins, for example).

Interesting, thanks for the feedback. I guess I just assumed there must be something to all the "fear-mongering" without looking into it too much.

Completely right about the financial aspect too, ****'s a rip-off. Aside from the caffeine and B-vitamins, what about the stuff like Taurine / Guarana / whatever else they put in? Is it just irrelevant? Can I buy taurine powder too?

Lol you surely can, if you feel like that's something you benefit from. Honestly I don't drink them that often, my main source of caffeine is coffee these days. But I'd do some brief searching on the active ingredients in these things if that's something you be consuming a lot of. Examine.com is a good site for easy to follow drug/supplement info like that. I actually find red bull to have a uniquely delicious taste, but you can put make-your-own using active ingredients for likely 10% or less of the cost (per serving) if you really wanted to.

I like coffee but it stains my teeth unfortunately. I have no clue if I benefit from taurine or whatever else, that's why I asked if it was irrelevant. I found this DIY Red Bull recipe but it seems like a huge pain in the ass to make

https://www.youtube.com/watch?v=Wq_LW77xRak

Just take caffeine pills.

They is what I do. I'm a coffee drinker and I will sometimes drink it pwo but that ups the odds of me ****ting my pants mid-set (naturally I would finish my set), so I usually just take a 200mg caffeine tablet that costs nothing.

Hi guys,

I currently lift thrice a week, climb twice a week and play tennis once a week

Most often it's like
lift mon/wed/fri
climb tue & sat
tennis monday evening

I can't really do everything at full intensity and lifting is the least important to me. Now I just skip a lift day if I feel tired, but that messes up the habit, so I'd like to go but do less. I do starting strength

What would be best for an easy "keep the habit going" day? 3x5 but at significantly lower weights, or fewer reps at the same weight (2x3 or whatever?), or some compromise of that?

Downside of 3x5 with lower weights is that it might mess up my form/feel for heavier weights, but otoh fewer reps at the same weight might be harder on the body/impact recovery more?

Historically, tons of guys have gotten massively huge and strong training each movement once a week for a single work set. Squatting multiple times a week, or a massive volume of conventional deadlifts or high intensity assistance work, would seem counter towards your goals. However, if you were to go in once or twice a week for 45-60 minutes and perform just a few exercises with warmup sets to one high intensity work set, you could probably continue making gains at those exercises while reducing overall training strain and time.

Another approach would be to keep a 3-5x5 type approach and just reduce everything to once a week. Cut out any stressful assistance and stick to a few core exercises. At that point you could roughly maintain strength, or keep pushing for gains: would be up to you. I would let fatigue determine effort.

Cutting out full deadlifts can help a lot too. Reducing to <5 reps for your max work set(s) could help.

I've had similar problems to yours and ultimately cutting way back on the heavy lifting makes a world of difference. Lots of lifting is pretty bad for climbing too, from everything I've read and seen

Jeff