My Journey

[Mini Truck]

Hey Bros

Sorry Guys,

All kinds of good stuff going on with me. Helping a few people out with their
WO journey's. All great.

OK, congratulations Osiris. You were correct, it is a blend of all. I'll just pick it apart piece by piece.

a. Being a Whole Food-Fat Free-Vegan for almost 2 years. My first
take-away is that it saved my life. The concern that I had was the protein
deal. From my perspective only....I eat 160 grams of protein per day. All
vegetable based pea isolate. I used to eat in the 300 range. The only
thing I noticed is that I have more money in my pocket. No different
physically.

b. HEAVY-HIGH VOLUME. No question. It's kinda one of those "I wish I new
earlier" deals. Muscle under tension at all times grows muscle.
The most schooled person on this site, the true "guru", John Meadows,
uses this system himself. Say no more!

c. Small 6 week short gear cycles work very well for me.

d. Muscle Memory is true. I'm better than ever. :headbang:

e. My dog Bo, whose picture I attached, was born and raised as a tea cup
Yorkie, 6 lbs or so. He is now 13lbs, ripped as ever. He has been
consistantly using IPAM 2 x day and IGF1-LR3 1 x day. Night and day
difference. Very noticeable. Only has used Ergo. Thanks Ergo.

f. The best for last. Inner peace. Thought I would never see the day.
Once you recognize that you are no longer in control, and the most
important person in the world is not you. And you become a "free giving"
spirit, look out. Your cup will always be full, in fact it will overflow.
In a recent post, I read where JM described his workout as a "religious
experience". Your pain threshold will increase 10 fold, you will be able
to ask things of yourself, and you will not just perform, but conquer.
Inner piece is the glue that holds everything else together. I listed it
last, but it is trully the number one key piece.

Peace Brothers,

Mack

 

[osiris]

Sorry Guys,

All kinds of good stuff going on with me. Helping a few people out with their
WO journey's. All great.

OK, congratulations Osiris. You were correct, it is a blend of all. I'll just pick it apart piece by piece.

a. Being a Whole Food-Fat Free-Vegan for almost 2 years. My first
take-away is that it saved my life. The concern that I had was the protein
deal. From my perspective only....I eat 160 grams of protein per day. All
vegetable based pea isolate. I used to eat in the 300 range. The only
thing I noticed is that I have more money in my pocket. No different
physically.

b. HEAVY-HIGH VOLUME. No question. It's kinda one of those "I wish I new
earlier" deals. Muscle under tension at all times grows muscle.
The most schooled person on this site, the true "guru", John Meadows,
uses this system himself. Say no more!

c. Small 6 week short gear cycles work very well for me.

d. Muscle Memory is true. I'm better than ever. :headbang:

e. My dog Bo, whose picture I attached, was born and raised as a tea cup
Yorkie, 6 lbs or so. He is now 13lbs, ripped as ever. He has been
consistantly using IPAM 2 x day and IGF1-LR3 1 x day. Night and day
difference. Very noticeable. Only has used Ergo. Thanks Ergo.

f. The best for last. Inner peace. Thought I would never see the day.
Once you recognize that you are no longer in control, and the most
important person in the world is not you. And you become a "free giving"
spirit, look out. Your cup will always be full, in fact it will overflow.
In a recent post, I read where JM described his workout as a "religious
experience". Your pain threshold will increase 10 fold, you will be able
to ask things of yourself, and you will not just perform, but conquer.
Inner piece is the glue that holds everything else together. I listed it
last, but it is trully the number one key piece.

Peace Brothers,

Mack

Great post Mack!

That dog is buff, we need to him on some Lr3

Sent from my SGH-T989 using Tapatalk

 

[mountaindog1]

excellent post mack - keep them coming - get deep into some philosophical stuff man...we love it!

 

[Mini Truck]

How To Get There in The Fastest Way Possible

Hey,

You guys that know me, know that I'm a dinasaur. I've been at this stuff for a crazy long time in so many wonderful ways.

I remember while getting my MS in Exercise Science doing some wild studies on atheletes. Like monitoring every bodily function with an athelete using a harness, on a 25 degree incline treadmill observing what happens to the body
when it reaches, sometimes surpasses the maximum target heart rate.

So I try to base what I write on data and observation. But lately, what I've been sharing with the whole high volume thing, is more of a personal experience, more of a journey. So yes, sometimes, it challenges me because it certainly isn't even close to tradition.

But when I come across a study that backs up my theories, as bizarre as they may seem, it just makes me smile.

A study just done by The Journal on Strength Conditioning reads:

"Time under tension - the duration of the overall muscle contractions during a set - is an important stimulator of muscle hypertrophy and growth. Australian scientists found that low-load, high-volume training caused a greater time under tension, power force,work output and total volume than a workout involving high loads and low volume.

Many recent studies have shown that protein synthesis is greatest in response to lighter loads and high volume. These findings vary greatly with the training methods of strength atheletes. Evidence supports the use of high volume training for bodybuilders, but the evidence is less clear for experienced power and strength atheletes."

I always follow my gut, and this time I guessed right ​

I am gonna get a little deeper here, so if you don't want you can "X" me off from this part.

As gently as I can put it, if you think that you are the center of your world, if you think your training partner is the most important factor during your workouts.

Guys, you're missing out on so much. Always remember, when you give freely, you will be filled back up and overflow with new muscle, exciting things that you have never experienced before. Just keep your eyes wide open and look up, way further than you ever have. Once you get that connection, just look out. You will be smiling.

My best friend put it this way:

God Bless..... Stay Strong in Him, weak in yourself.​

Appreciate everything that you have, not what you don't have (for me it's weak calfs, but so?
If you need any help getting there, I have some good friends who can help.

Peace,

Mack

 

[saps]

Finally found this thread.
What irony?
I've been doing nearly the exact same cardio the past couple weeks. 15% incline and long strides for calves or staggered for hams/glutes. I'm been increasing the pace or duration as my cardio endurance continues to improve.

BTW, hope you had a nice tan yesterday while I was shoveling snow; so in honor of you Mack I share this temptation just for your psyche

**broken link removed**
Thinking of you with every bite

 

[3clipseGT]

I love reading your threads Mack, very informative and motivating. :headbang:

 

[Mini Truck]

Add some weight, Bro. Start with one 10lb plate in the back pack.

LMAO. I do miss that food. Looks so hummy, I'm tempted and would, but I'd have to break one of my rules:

No Excuses, Never Give Up.........................N-E-V-E-R!!!!!!!!!!!!!!!!!!!!!!

And I Never break rules :naughty::naughty:

Mack

Finally found this thread.
What irony?
I've been doing nearly the exact same cardio the past couple weeks. 15% incline and long strides for calves or staggered for hams/glutes. I'm been increasing the pace or duration as my cardio endurance continues to improve.

BTW, hope you had a nice tan yesterday while I was shoveling snow; so in honor of you Mack I share this temptation just for your psyche

**broken link removed**
Thinking of you with every bite

 

[Jello]

Finally found this thread.
What irony?
I've been doing nearly the exact same cardio the past couple weeks. 15% incline and long strides for calves or staggered for hams/glutes. I'm been increasing the pace or duration as my cardio endurance continues to improve.

BTW, hope you had a nice tan yesterday while I was shoveling snow; so in honor of you Mack I share this temptation just for your psyche

**broken link removed**
Thinking of you with every bite

I like you saps, but that is just pure evil:banghead:

 

[Mini Truck]

Mack Attack

Hey Saps,

Now doesn't this look yummy.
No fat, homemade vegetable soup :headbang:
Drink 35 grams of True Nutrition Pea Isolate Proten before the carbs.
Bingo, perfect meal.
Always eat your protein first, followed by your carbs.
Why?..............Bro, I'm sure you know why.

Do you need a cooking lession? I'd be happy to help

Mack

 

[Mini Truck]

Go Ahead.....ATTACK

Bros,

I just threw up some junk about flat benches over in my THINK TANK thread.

If you fit the criteria, bring it on!!!!!!!!!!!!!

Mack

 

[Ironraider]

Does your warrior Yorkie do flats??

 

[itrain]

hey mack can you post an example of your daily diet,, I have a rice and bread intelorance and only been eating oats and sweet potatoes but starting to feel dizzy and nausea from the oats now too ,,,, I always eat my protein first but thats only because I love meat y do you suggest to do this what benefit is it

 

[NZRABBIT]

hey mack can you post an example of your daily diet,, I have a rice and bread intelorance and only been eating oats and sweet potatoes but starting to feel dizzy and nausea from the oats now too ,,,, I always eat my protein first but thats only because I love meat y do you suggest to do this what benefit is it

Is that an intolerance to white rice? In particular basmati and jasmine? Or are you referring to brown?

 

[Mini Truck]

I train quite a few warriors. I advise that none of them do flat bar benches.
Sometimes they do a seated cable version of a flat bench where they can get a much better contraction.

Does your warrior Yorkie do flats??

 

[Mini Truck]

Hey I,

Eating your protein first is very important, maybe not all of it, but try to get some in before you add in the carbs. This will actually slow down the carb absorbtion which will actually lower the glycemic index of the carbs you eat.
Basically doing this will slow down how quickly the carbs get converted to glucose. Thats a good thing.

I won't bore you with my diet.
Are your oats steel cut oats or instant?
What type of bread do you eat?, Ezekiel is the best.
Grits are a great source of complex carbs, as are red potatos or whole grain pasta.
There may be a connection between the bread intolerance and the oats.
Let us know the source/brand/ingredients on both. That will help. Thanks.

Peace,

Mack

hey mack can you post an example of your daily diet,, I have a rice and bread intelorance and only been eating oats and sweet potatoes but starting to feel dizzy and nausea from the oats now too ,,,, I always eat my protein first but thats only because I love meat y do you suggest to do this what benefit is it

 

[itrain]

I thought that eating protein first would but it was bro science for me but it has definitely helped me stay under 8% bf with no cardio training EOD as im trying to grow and cns will not allow me to grow if i train even 2 days in a row.

I eat for performance and I use carbs for long energy and glycogen recompensation but I am a big believer in whole nutritious foods so i dont use simple sugars post workout or fruit because they go to the liver first. I use a baked sweet potato blended with egg whites stevia cocoa and cinnamon

I have tried

ezekiel but did not feel the best on it, muscles werent full
lentils/beans digest to slowly no full msucles
brown rice/wild rice really bloated actually put on fat with this carb
oats I have to consume before training they give me best workouts

grits, red potatoes or any potatoes the glycemic index is too high so i havent even tried them

for me sweet potatoes for taste and nutrition i have about 30oz on training days and 14 on non training days

I had a question about the ipam you said the ghrp2 shot up blood sugar same with me ,, but you said ipam you did not have any issues?

 

[Mini Truck]

The IPAM does not bother Bo's BS.

The GHRP-6 is what through him too many lows. He has not tried the 2 however.

There is a company here in FL that will ship anywhere.
google: www.samisbread.com. They have a millett and flax seed bread as well as rolls, etc. Maybe order one loaf as a trial. I enjoy these and seem to digest them very well.

I have also found that the GI of steel cut oats is very similar to grits and require the exact same insulin dose to maintain my BS levels.

CNS training is effective for short 2 week runs. High volume for 6 weeks, followed by CNS training for 2 weeks is effective. If done correctly with proper nutrition and recovery work, I train 5 days on, 1 day off, with 3 bodyparts being repeated in those 5 days. I feel 100% recovered at all times.

Mack

I thought that eating protein first would but it was bro science for me but it has definitely helped me stay under 8% bf with no cardio training EOD as im trying to grow and cns will not allow me to grow if i train even 2 days in a row.

I eat for performance and I use carbs for long energy and glycogen recompensation but I am a big believer in whole nutritious foods so i dont use simple sugars post workout or fruit because they go to the liver first. I use a baked sweet potato blended with egg whites stevia cocoa and cinnamon

I have tried

ezekiel but did not feel the best on it, muscles werent full
lentils/beans digest to slowly no full msucles
brown rice/wild rice really bloated actually put on fat with this carb
oats I have to consume before training they give me best workouts

grits, red potatoes or any potatoes the glycemic index is too high so i havent even tried them

for me sweet potatoes for taste and nutrition i have about 30oz on training days and 14 on non training days

I had a question about the ipam you said the ghrp2 shot up blood sugar same with me ,, but you said ipam you did not have any issues?

 

[itrain]

i live in canada we dont have grits i dont think?

also for your insulin levels how do these compare to sweet potatoes

red potatoes, bananas, brown rice, white rice, grits and how much more insulin is required thanks

 

[NZRABBIT]

brown rice/wild rice really bloated actually put on fat with this carb

White rice is a world apart from these two forms... stick to that only. The shell of brown/wild rice inhibits nutrient absorption and has too much fiber for many.

 

[Mini Truck]

Itrain

Big picture.

Continue eating some if not all protein before carbs.

The reason you like the oats pre workout is they supply long term carb release, that's good.

I agree with NZ on the white rice.

I also almost never eat simple carbs or fruits with a high GI.

But yellow bananas are fine, GI is 50ish. Green Granny Smith Apples are fine, GI is 40-50ish.

Red Potatoes 90ish
Russett white potato 80ish
Sweet potato 50ish
White Rice in rice cooker 60ish
Basmati Rice " " 55ish
Jasmine Rice " " 100ish
Brown Rice " " 85ish
Instant Oats 85ish
Steel Cut Oats 60ish
Grits 70ish

So my point is, and I'm diabetic, so GI is very important, EAT ANY OR ALL OF THESE. They all are very good choices. The slight variations in the GI doesn't make too much difference, insulin wise.

I hope this helps.

Mack