The Official Gym & Fitness Thread

Brought up my max deadlift to 185 for 5. Max bench up to 135. Hope to see these numbers go up in the next couple weeks

 

Congrats man! Those are the first good milestones for each! I know when I got a 135 max on bench I was STOKED!

 

Anyone else drink there egg whites raw? It's not bad at all.

 

that's gross brah

 

Can someone explain to me what Keto diet do, i know you eat low carbs and high fats and protein. but it seems like the fat amount is ridiculous in those diets

 

Thanks man! Feels good

Depends on the kind of fat. Monounsaturated fats like olive oil, sesame oil, nuts, avocados and fish oil are good for bulking

 

Real quick down and dirty.

Keto diets burn fat.
When you limit your carbohydrate intake your body will burn fat for energy. Hence the high fat intake. Most people mess this type of diet up all the time though and either consume too little fat, too much protein, or a combination of both. On a keto diet you need to have a HIGH fat intake, or you will feel tired or lethargic.

 

"Keto diet" is your body going into ketosis. Ketosis is an energy utilization system where your body burns through fatty acids as energy, and leaves your glucose for "just in case" moments. It also stabilizes your blood sugar instead of seeing roller coasters. Low Carb High Fat, 21 day sugar detox, and Paleo are diets similar to a keto diet, but you can incorporate sugars in to best suite your needs.

 

WHy egg whites? All the nutrients are in the yolks.. Eat the whole egg.

 

Sorry about all the posts in here guys.. I've avoided this thread until now because I'll probably have a heart attack with some of the shit people come up with.

I'm a certified personal trainer with degrees in nutrition and anatomy & physiology. I'm also a CrossFit affiliate owner. I lean away from the "traditional" crossfit programming and focus on Olympic Lifting and gymnastics. Everything I do is suited to my gym members, not "this is the workout, do it or don't"

I'm biased to Barbells and would be happy to help clear anything up if you guys have any questions...

Btw - I have a 55 year old woman in my gym who Deadlifts 225

 

But isnt the reason people eat egg whites because the yolk is really high in carbs?

 

No it's because everyone believes eating egg yokes will raise your cholesterol because they are "high" in fat.
Eat the whole egg. Tastes better, and is better for you.

 

oops, thats what i meant. Cholesterol not carbs

 

Can someone show me a macro example for me for KETO, im 258, around 25.5% bf, train 5 times a week, 2 hours per session, i train for low rep max effort hypertrophy and strength. pretty much little to no cardio. Current macros are 270 protein, 90 fats and 150 carbs.

 

That's a can of worms I don't have the time to get into. But most of what you have heard about cholesterol is wrong. Not only that, but tons of big names preached the same wrong info. The thing is, it has been debunked. Problem being that nobody has came out and said, "My bad". So all the old rumors are still circling, being taught by personal trainers, and diet consultants. Not to mention forums. Goes for a lot of the info currently out there on fitness and nutrition.
Edit: Incase anyone is interested in the cholesterol subject mentioned above. Google "LDL Particle number". Then just start clicking and reading. After about a day or so of researching you will be way more educated on the misconception that's been around the past twenty years or so.

If you're truly interested, shoot me a PM, and I'll compile a list of books, podcasts, websites, etc.. that you can check out.

 

Sean: this quote has been going through my head while training. Thanks.

 

This made me laugh

 

Been doing BJJ for a few weeks now. Loving it

 

Here's a back progress. I always thought progress would go by faster but it's slow as hell.

I'm currently doing two exercises for Lats every time I hit back.