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  • #16
    1



    @TMAN Growing up coaches always taught me the same - 3-5 sets of at least 6 reps, divided into Bis&Back, Tris&Chest, Shoulders&Legs. It has been great getting into a big 5 convenience wise, but for the first time I actually crave more exercise (once a week is so infrequently!).


    My plan is to try to add a few more "functional" workouts to supplement the HIT strength day. Maybe an all bodyweight day, I'm trying to teach myself Parkour on my short high intensity runs, and am considering taking some yoga on the side. How have you found your recovery from the Big 8 when you add other workouts?

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    • #17
      1



      @chmcclellan-I think it is good to crave exercise to a degree (stay hungry, as Arnold would say)-it's much better than burning out. I haven't been doing the Big 8-10 long enough to determine recovery. I do get sore from it but not overly so, which is good. I actually get more sore from my free weight workouts where I do more sets but do not train to failure. I can say this-my legs are always sore, but they have been progressing. So, so far so good. If I start to feel overworked, I'll drop one of the workouts. My other 2 workouts are periodized, mostly free weights and always total body work (squats, presses, rows, etc.). I have pretty much sworn off the body part split stuff-and have been progressing better than ever. So, obviously, recover is always a potential issue when you train the whole body 3 times per week. If you want to do functional stuff, try the basics-squats, presses, and rows-Its all very functional! Get Starting Strength by Mark Ripetoe to learn technique. These are such complex moves (esp. the squat)it is good to have guidance. Anyway, happy trainig.

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      • #18
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        Dollface: Do you have any links or more specific info on what Taubes has changed his viewpoint on?

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        • #19
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          Jedidja, If I remember rightly it was when I was listening to Podcasts off Jimmy Moore's website when he was interviewing Gary Taubes, but he didn't elaborate.

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          • #20
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            I've read GCBC and it is probably the most important book I've read. If you are not %100 convinced that conventional nutritional advice is flawed, you will be after reading this book. It is a tough read, but stick with it. I have also read An Omnivore's Dilemma, and if your not convinced organic is the way to go, you will be after reading it. I am a quarter of the way through reading The Primal Blueprint: great book!

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            • #21
              1



              GCBC is a must. Here is a talk he gave this month that goes into the topic of the book. But trust me on this, he barely scratches the surface. It is a life changer!

              http://www.dhslides.org/mgr/mgr060509f/f.htm

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              • #22
                1



                The Whole Soy Story by Dr. Kaayla T. Daniels. AMAZING!


                (Really wish she'd redo her site b/c it looks terrible.)

                http://www.wholesoystory.com/

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                • #23
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                  jessher: you are correct, GCBC is a life changer.

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                  • #24
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                    Regarding Marks' list: my boyfriend saw that list and bought me The Biology of Belief by Bruce Lipton for Christmas. I was really happy to have read that as I feel it set me up to better understand much of what I read about gene expression after that.

                    I would highly recommend it to anyone as a primer on the science of epigenetics. It will help you have a broader understanding of what it means to maximize or alter gene expression through diet.

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                    • #25
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                      Another good book talking about sugar is

                      http://www.sweetpoison.com.au/


                      I can highly recommend it!

                      Mx

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                      • #26
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                        Maranne, thanks so much for the Sweet Poison recommendation. Gillespie's really done his homework, hasn't he? Not to mention some impressive self-experimentation, losing 40 kg. Listened to his interview with Jimmy Moore last night. Fascinating stuff on the drug industry's big investments into fructose research in the 90s:

                        http://www.thelivinlowcarbshow.com/david-gillespie-talks-sweet-poison-sugar-episode-219/


                        I also discovered Gillespie's blog via Jimmy's site. Really worth a visit:

                        http://www.raisin-hell.com/


                        There are also some interesting, if indirect, exchanges between Richard Johnson, University of Florida researcher and author of another new book on fructose, and Gary Taubes on Jimmy Moore's site. Debating the place of fructose in the modern metabolic plague:

                        http://livinlavidalowcarb.com/blog/?p=2513

                        http://livinlavidalowcarb.com/blog/?p=2748


                        Ryan Koch and Stephan Guyenet of Whole Health Source also thrash out the question of whether or not fructose alone is to blame in the comments at the end of this post of Ryan's:

                        http://ryan-koch.blogspot.com/2009/0...e-healthy.html

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                        • #27
                          1



                          I'm reading GCBC now - it's fascinating book to say the least. My husband, a physician, just laughs at all the things I've been telling him from reading the book. He even quoted some New England Journal or some other article that was released 2 weeks ago in which studies have shown eating red meat increases risk of stroke. Unfortunately, the rest of the family trusts his words and thinks I'm just following a fad diet. I'm desperate for my over-weight mother who's on statins to try this diet but unfortunately she believes what my husband says. How do I get people to take me and diet seriously before it's too late? Sorry for digressing.

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                          • #28
                            1



                            Maybe your husband should read all of documents cited at the end of GCBC (there are 150 pages of references, so it might take him a couple of years) and then see if he talks the same old story...


                            At the end of the day the best proof is the results you get. My parents watched me eat 2lb of meat for dinner (whenever they had dinner with me) and lose weight.


                            Any woman on statins is INSANE. Read 'The Great Cholesterol Con' (Kendrick). I think that was the book that has a lot of info on statins and their lack of benefits and risk for harm (esp. for women).


                            Also, good sources of mind changing advice for muggles are the doco/films 'King Corn' and 'Fat Head'. Well worth a watch. 'Food Inc' looks like it might be good also.


                            * and on the red meat thing. The Masia eat pretty much just all red meat and do not get strokes like the 'civilised' folk eating fish and chicken.

                            The "Seven Deadly Sins"

                            Grains (wheat/rice/oats etc) . . . . . Dairy (milk/yogurt/butter/cheese etc) . . . . . Nightshades (peppers/tomato/eggplant etc)
                            Tubers (potato/arrowroot etc) . . . Modernly palatable (cashews/olives etc) . . . Refined foods (salt/sugars etc )
                            Legumes (soy/beans/peas etc)

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                            • #29
                              1



                              Tarlach, my mother is merely following what her cardiologist advised her. She does all the "right" things - exercises everyday, avoids natural fats like the plague, takes statins as advised by her doctor. If anything, she has only put on more weight. There was a time when we ate all the butter and eggs we wanted and she had the highest HDL amount in the family. Thanks to the all the medical advice, her health has only gotten worse in the recent years. I feel so helpless. My brother-in-law is a cardiologist as well and his advice is no different either. So, whatever I, a person with a non-biological-science background, say goes against deaf ears. I've been topping meat with butter when eating with my husband just to prove my point and his mantra is "Everything in moderation." And he says, you will see the after-effects of your diet in a few years. My family does not have the time or inclination to read GCBC, but knowing what I know, I feel helpless and am saddened that they are ruining their health when they could be improving it. I apologize to all the posters on this thread for the digression.


                              Do you have links to any article on the statin con?

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                              • #30
                                1



                                I got my copy of GCBC yesterday and showed my partner and he was impressed with the research that had gone into it and was actually interested in reading it as it has a scientific background!


                                Maranne, Sweet Poison is next on my list to buy thanks for the recommendation.

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