Recent content by Freighter

It may put your body into starvation mode. If your maintenance leve is 2000 calories without exercise, and you add exercise, you are not at maintenance anymore. If you eat less and exercise more, you could put yourself at too much of a deficit. What I try and do for my cutting cycles is eat...

I use coconut oil as a substitute for butter. It tastes great if used appropriately. I like it melted over yams/sweet potatos with some cinnamon. You can add it to oatmeal, put it on toast, and cook your meats in it. It makes fish taste really good. You could add it to a shake, but it will...

Cardio burns a combination of fat, glycogen, and, in extreme situations, muscle. How much of each depends on the conditioning of the individual, diet, and the duration and intensity of the workout. If I remember correctly, after the first 20 minutes or so of moderately intense exercise (about...

This video clearly shows how important mechanics are in executing squats. This girl smokes a much larger guy in an overhead squat competition. The guy's form is so bad though. IMO he was beaten even before they began. http://www.crossfit.com/cf-video/CrossFit_OHSComp.wmv

That 4 pounds of gain you are worried about is probably just water. Try weighing yourself 1st thing in the morning after your morning leak and your variation between days should flatten out.

10 lbs or more in 3 weeks is actually pretty fast IMO. In fact, it might be too fast to sustain for a long period of time. Your caloric intake is definitely not too high. Just keep doing what you are doing as long as it is working.

IMO, pineapple is perfectly acceptable to have on a cut. What is more important than the type of carb is the glycemic index when cutting is concerned. The GI of pineapple is 66. Most starches (grains and tubers) are going to be almost as high or higher than that. Also, grains have little...

I'm not really an expert but fruit does is where the bulk of my carbs come from. So IMO, 1) Any low fiber fruit is good. Bananas are probably #1 due to the relatively high caloric density. Cantalopes, honey dew melons, peaches, and nectarines are also good. To add some quick calories, dried...

Another gripe I have with beginners using supplements is that even if they get halfway decent reults they wont know if it was their hard work that got them there or if it was the supplements. They will never learn what their body is capable of. Consequently, when they want to try a new...

I am comfortable having 30g of whey protein before my cardio sessions. It is small enough where I can drink it right before heading to the gym (about 20 minutes before getting on the stairmaster) without waiting for a complete meal to digest. Obviously, eating a larger balanced pre-workout...

So, how large does a pre-cardio meal have to be in order to bring the body out of an overly catabolic state in order to prevent muscle loss? Will 30g of protein suffice? Or, does the meal also have to contain carbs and/or fats?

I do not think it matters in terms of caloric balance. However, there may be an advantage do doing cardio first thing in the morning before breakfast if another lifting session will follow later on in the day. The reason is that most of the calories burned from pre-breakfast cardio will be...

I just got through with a 14 week right before Thanksgiving. During the first 7 weeks or so, I was consuming a 40g dextrose/20g whey protein shake at the end of every weight training workout right before my next meal. I was doing cardio every morning before breakfast, except for a 20g whey...

Supps would be least important IMO. They can even make things worse. For Example, did you know that over supplementation of vitamin C can lead to iron overload?

With ceartain arm positions, you can also emphasize your tricpes. Type 1: Start lying chest down on the floor. Place your elbows into your sides with your thumbs facing forward and your figers facing perpendicular to your body. Then push up while keeping your back and legs in a straight...