Originally posted by NickP
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Aldo's Log.
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Originally posted by Aldo Raine View PostFullbody 10.2
De dag begon niet zo leuk ik heb een aanvaring gehad met de sportschool eigenaar. Ik kreeg de laatste tijd steeds vaker de vraag van jongere, en met jonger dan mij bedoel ik 15-20 jaar of ik naar hun trainingsschema en voedingsschema wilde kijken. Dit werd opgesteld voor ze door stagelopers, en door de sportschooleigenaar zelf.
Aangezien ik het vrij onlogische schema's vond en vind heb ik daar het een en ander aan veranderd. Of nouja het een en ander laat ik zeggen dat ik alles heb veranderd in die schema's van die jongens. En dat kan meneer niet waarderen blijkbaar. Ik heb nu een waarschuwing gehad, maar ik heb geen idee wat dat betekent. Lijkt me stug dat die me uit de sportschool verbant, en als die dat wel doet wens ik hem veel succes.
Nog geen 20 minuten later stond een begeleider voor mijn neus of ik mij niet zou willen bemoeien met de schema's die speciaal voor clienten werden opgesteld .. waarop ik vroeg waarom legextensions eerst in het schema zat.. antwoord wat ik kreeg was ''Dat is goed''.
Heb me dan ook omgedraaid, oordopjes ingedaan, training afgemaakt en ze hebben me nooit meer teruggezien.
Komt het je bekend voor Aldo? Haha1.68 -- 66-67KG -- 15-16% BF
Personal Records: Deadlift 5x160 / 1x175kg -- Full Squat: 3x90kg -- Benchpress: 5x90kg / 1x100kg -- Military Press 3x60kg
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Originally posted by Chrizzlybear View PostTriest zoiets, heb het zelf ook meegemaakt bij een ''introductieweek'' bij een andere sportschool: Ik had zelf mooi mijn schematje mee en werkte en vinkte het lekker af, een wildvreemde jongen vroeg me hoe mijn schema in elkaar zat en wat voor supplementen ik gebruikte. Ik had zijn LB schema een beetje aangepast (Leg extensions eerst, squats/deadlift op het einde, really) dit maar even in de goede volgorde gezet en hem wat tips gegeven voor biceps (leek alsof hij met de gewichten zwaaide..)
Nog geen 20 minuten later stond een begeleider voor mijn neus of ik mij niet zou willen bemoeien met de schema's die speciaal voor clienten werden opgesteld .. waarop ik vroeg waarom legextensions eerst in het schema zat.. antwoord wat ik kreeg was ''Dat is goed''.
Heb me dan ook omgedraaid, oordopjes ingedaan, training afgemaakt en ze hebben me nooit meer teruggezien.
Komt het je bekend voor Aldo? Haha
Tenzij ze het vragen,anders komt het zo betweterig over.
Er is ook geen beginnen aan,3/4 traint verkeerd.
Btw:legextensions als 1e oefening is zo gek nog niet hoor Grizzlybear!DIVIDE ET IMPERA
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@ Chrizzly nou precies hetzelfde gehad inderdaad haha. Maar ga me er niet meer druk om maken.
@Rainman ik bemoei me nooit met iemand, ze kwamen zelf naar mij toe. Ik ga alleen op iemand af als ik een vorm van een oefening zie wat op de lange termijn slecht voor het lichaam is. En dit doe ik dan alleen met de vraag hé mag ik je een tip geven of niet?Skeggǫld, Skálmǫld, Skildir ro Klofnir.
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Ah ik stap nooit op iemand af haha!
En legextensions als eerste oefening snap ik niet.. legpress kan ik nog inkomen maar squats zullen bij mij toch altijd voorop staan.
Zijn schema ging btw als volgt:
Leg extensions
Calf raises
Squats
Deadlift
I was like.. wut.1.68 -- 66-67KG -- 15-16% BF
Personal Records: Deadlift 5x160 / 1x175kg -- Full Squat: 3x90kg -- Benchpress: 5x90kg / 1x100kg -- Military Press 3x60kg
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Originally posted by Aldo Raine View Post@ Chrizzly nou precies hetzelfde gehad inderdaad haha. Maar ga me er niet meer druk om maken.
@Rainman ik bemoei me nooit met iemand, ze kwamen zelf naar mij toe. Ik ga alleen op iemand af als ik een vorm van een oefening zie wat op de lange termijn slecht voor het lichaam is. En dit doe ik dan alleen met de vraag hé mag ik je een tip geven of niet?
Eerst bemoeide ik me met iedereen en dat heb ik opgegeven,omdat ik mezelf een betweter vond worden.DIVIDE ET IMPERA
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Fullbody 10.3
Korte training vandaag. Ik had weinig tijd, en ook niet heel veel zin weinig fut.
Pull ups
8x
8x
8x+10kg
8x+10kg
Dumbell press
12x34kg
10x36kg
8x38kg
8x40kg
Dumbell row
15x30kg
12x34kg
10x36kg
8x38kg
Flyes
10x20kg
10x20kg
10x20kg
10x20kg
Dumbell shoulder press
15x26kg
12x30kg
10x30kg
8x32kg
Leg raises
15x
15x
15x
15xSkeggǫld, Skálmǫld, Skildir ro Klofnir.
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Fullbody 10.4
Vandaag LB, en ik dacht probeer is wat uit. Kijken hoe mijn lichaam reageert aangezien ik twee dagen rust heb hierna. Het was goed te doen alleen de gehele achterkant van mijn lichaam zit nu vol. Lekker gevoel.
Deadlift
15x80kg
15x80kg
10x110kg
10x110kg
10x110kg
10x110kg
8x120kg
8x120kg
8x120kg
5x130kg
5x130kg
3x140kg
Barbell curl
10x30kg
10x30kg
10x30kg
10x30kg
En klaar.Skeggǫld, Skálmǫld, Skildir ro Klofnir.
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Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?
Stoking The Metabolic Fire: Is Higher Meal Frequency Better For Fat Loss?
By TheGymLifestyle on January 24, 2014@TheGymLifestyle
Is higher meal frequency better for fat loss?It has been a long-held belief in bodybuilding and health/fitness circles that eating more frequently throughout the day leads to an increase in metabolic rate and fat-loss.This is colloquially coined, “stoking the metabolic fire.” In fact, this very concept has been disproved about 15 years ago [1], and still remains accurate to this day, with the most recent research showing no differences in 24hr energy expenditure, respiratory quotient (RQ), or fat oxidation [2]. For those of you who are less attuned to the popular bodybuilding and fitness dogma that I just mentioned, it usually goes something like this:
Gym-goer: “I want to lose weight. What’s the best way to go about doing so?”It is here that the person recommending such strict, dogmatic claims shows his lack of knowledge in basic human physiology and biochemistry, not to mention a complete lack of respect for the person’s personal preferences when it comes to dieting.
Trainer: “Well, first off, you need to eat at least 6 meals per day, spaced 2-3 hours apart. That will ignite the metabolic furnace and enhance fat loss.”
Breaking it downThere are essentially four factors that affect a person’s overall energy expenditure (EE) throughout the course of a day (24EE).Those factors are basal metabolic rate (BMR; also termed resting metabolic rate [RMR]), diet induced thermogenesis of food (DIT; also known as the thermic effect of food [TEF]), exercise thermogenesis (EEx), and spontaneous movement, termed non-exercise activity thermogenesis (NEAT).
Mathematically it looks something like this:Now, if increasing meal frequency in fact does lead to an increase in metabolic rate and fat loss, through whatever means, it would have to affect one of the above factors. Obviously increasing meal frequency will not directly alter EEx or NEAT, so we can cross those off the list immediately, leaving us with BMR and TEF as potential modifiable factors.
24EE = BMR + TEF + EEx + NEAT
Let’s take a step back
Before we analyze the two remaining variables, let us consider what energy actually is and what food provides in the context of the body deriving energy from it and then using it. Simply put, energy is the capacity to do work. It can neither be created nor destroyed; only transformed. This work can be biological (cellular function, transport of ions, etc.), chemical (breaking or building of bonds between atoms), mechanical (muscle contraction), osmotic, or electrical.Food is essentially potential energy that, when ingested, is oxidized and yields ATP for us to do some form of work.It can also be stored (as glycogen, triacylglyceride, and muscle protein [although not a “true” storage form]) and subsequently released during times when food is not present in order to provide us with an endogenous, readily available fuel source. So the question remains; does a simple manipulation of food intake (i.e. frequency of ingesting potential energy) promote a beneficial effect on energy expenditure (i.e. our ability to use that food to do work) such that we burn more calories, specifically those derived from our fat stores?
Basal metabolic rate (BMR)The primary driving force behind 24EE, assuming that your EEx isn’t through the roof, is fat-free mass (FFM) [3].Taking this one step further, FFM is the primary driving force behind BMR [4]. Therefore, a majority of the energy expended over the course of a day is dictated by BMR (i.e. how much FFM someone has). Knowing this, how can increasing meal frequency alter someone’s BMR? Plain and simple, it can’t. If anything, it would have to indirectly increase BMR through increases in FFM, but this is irrelevant given that there is no indication that eating smaller more frequent meals increases FFM to a greater extent than does eating an isocaloric diet with fewer, larger meals. In a related vein, there is some equivocal research suggesting increases in BMR and TEF following exercise [5, 6]. However, most of the research was done in previously untrained men and women. So if anything, the increase in an athletic individual is likely to be negligible at best. Now all we are left with is the thermic effect of food.
Thermic effect of food (TEF)
Quite simply, TEF is averaged out to ~10% of someone’s total caloric intake. So, if a given person ingests 3,000kcals over the course of the day, ~300kcals will be lost as heat through obligatory processes like absorption, digestion, and storage [3]. Also, as a point of interest, there has been some early research showing that obese individuals actually have reduced values of TEF (i.e. <10%), possibly increasing their risk for weight gain [7].Nevertheless, will increasing meal frequency have any effect on TEF?Again, the answer is no [8]. In fact, in the acute studies showing non-significant increases in TEF based on meal frequency, it was shown that lower meal frequencies actually yielded the higher values of TEF [1, 9]. This is diametrically opposite of what many bodybuilders and fitness enthusiasts believe!
Bottom line: increasing meal frequency doesn’t affect TEF to any significant degree.Other factors to consider with meal frequency
From a practical standpoint, increasing meal frequency is a great way to increase an athlete’s caloric intake or reduce a dieter’s feelings of hunger on a hypocaloric diet.Furthermore, there is research to suggest that the body anticipates meals times based on fixed meal patterns [10]. This is manifested in ghrelin (a hormone that causes sensations of hunger) signaling the brain that you are hungry because it is ‘expecting’ a meal. Therefore, those who might be considering dropping the number of meals they eat per day may experience an initial increase in hunger due to the ‘entrainment’ of ghrelin on your previous feeding pattern. This will eventually subside after the body adapts your new feeding routine.
SummaryIn closing, there is no strong evidence to suggest an increase in metabolic rate and body fat oxidation by way of increased meal frequency.So whether you eat three times per day, or six or more, the effects on metabolism will essentially be the same. As I mentioned before, BMR is dictated by FFM and TEF is essentially unchanged by how or when you eat your meals. Therefore, the only two logical modifiable factors when it comes to meal frequency are essentially non-modifiable to any significant degree. On the other side of the coin, things to consider when it comes to meal frequency are increased feelings of hunger with fewer meals during a hypocaloric diet and the possible increase in feelings of hunger with a shift in feeding pattern (from higher frequency to lower). Nevertheless, at the end of the day it comes down to personal preference and the person’s individual fitness/performance goals. If you find that eating more frequently throughout the day is tedious and difficult to follow, perhaps fewer, larger meals may be the way to go. There is no difference.
Author: Dylan KleinDylan Klein is the founder and author of Calories in Context. You can find out more about Dylan and his writings at Calories in Context | Information, not confirmationReferences:
1. Bellisle F, McDevitt R, Prentice AM. Meal frequency and energy balance. Brit J Nutr. 1997;77(Suppl. 1):S57-S70.
2. Ohkawara K, Cornier M, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity 2012. Epub ahead of print.
3. Ravussin E, Bogardus C. A brief overview of human energy metabolism and its relationship to essential obesity. Am J Clin Nutr. 1992;55:242S-5S.
4. Bogardus C, Lillioja S, Ravussin E, et al. Familial independence of metabolic rate. NEJM 1986;315:96-100.
5. Osterberg KL, Melby CL. Effect of acute resistance on postexercise oxygen consumption and metabolic rate in young women. Int J Sport Nutr Exerc Metab. 2000;10(1):71-81.
6. Sharhag-Rosenberger F, et al. Effects of one year aerobic endurance training on resting metabolic rate and exercise fat oxidation in previously untrained men and women. Metabolic endurance training. Int J Sports Med. 2010;31(7):498-504.
7. Schutz Y, Bessard T, Jéquier E. Exercise and postprandial thermogenesis in obese women before and after weight loss. Am J Clin Nutr. 1987;45:1424-32.
8. Taylor MA, Garrow JS. Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. Int J Obes Relat Metab Disord. 2001;25(4):519-28.
9. Munsters MJ, Saris WH. Effects of meal frequency on metabolic profiles and substrate partitioning in lean healthy males. PLOS One 2012;7(6):e38362.
10. Frecka JM, Mattes RD. Possible entrainment of ghrelin to habitual meal patterns in humans. Am J Physiol Gastrointest Liver Physiol. 2008;294:G699-G707.
Skeggǫld, Skálmǫld, Skildir ro Klofnir.
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Gaat goed hiero, wat zijn nu een beetje je lichaamsstats? Krachtsstats zien er goed uit!Don't ever let somebody tell you, you can't do something.
People can't do something themselves, they wanna tell you, you can't do it.
BP: 1x120 kg SQ:1x190 kg DL: 1x200 kg
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Fullbody 11.2
Opgewarmt met hyperextensions. Deadlift dagje.
Deadlift
5x120kg
5x120kg
5x120kg
5x120kg
3x140kg
3x140kg
2x160kg
2x160kg
1x170kg oude pr.
1x175kg verbetering.
Lichaam voelde goed en de reps gingen lekker vlot omhoog. Ik heb geen last gehad van de deadlifts van maandag. Laatste rep stond ik na afloop wel even flink te trillen.
Barbell curls
10x30kg
10x30kg
10x30kg
10x30kg
Dumbell shoulder press
10x28kg
10x30kg
10x32kg
10x34kg
Ik trek Fb nog een x aantal weken door aangezien het mij prima bevalt. Ik zal in de tussentijd ook werken aan een nieuw schema. Even kijken of ik wat verander in mijn Fb, weer begin met Ub/Lb of een push/pull/leg Aldo style ga doen.Skeggǫld, Skálmǫld, Skildir ro Klofnir.
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