(Part 2) Best products from r/AdvancedFitness

Dr. Eades in his article "Is a calorie always a calorie?" cites the book "The Great Starvation Experiment" and says they ate 100 grams:

> The men in this study consumed macronutrients in the following amounts daily: protein 100 gm, fat 30 gm, and carbohydrate 225 gm.

I don't have access to Keys' original books so I can't check their actual intakes myself, I was hoping you had a source that had verified the intakes.

Not meat-head but I've had the same results. I take 100 mg of Magnesium chelated and 300 mcg (0.3 mg) of melatonin each night and it makes a big difference. This is what I use:

• https://www.amazon.com/gp/product/B000GG2I9O/
  
• https://www.amazon.com/gp/product/B000BD0RT0/
  
  I also add a scoop of powdered Mangesium Citrate to my breakfast shakes which also seems to make a big difference.
  
  Magensium is a very important enzyme cofactor in more than 300 biochemical processes. Most people don't get nearly enough. I supplement since magnesium rich foods don't seem to have nearly enough for me of an effect for me.
  
  You can read more about magnesium deficiency and human health here: http://openheart.bmj.com/content/5/1/e000668
  

you are double posting FYI

A physical therapist would be the cheapest way to go in my opinion. A diagnostic session costs about 40-50$(in my area) for an evaluation where they will put you through some stretches and exercises to assess your range of motion and whether or not there are imbalances.

or.. you can do it yourself with the help of a friend. Look up the standards for flexibility and ROM (range of motion) If you want to buy a book with a list of standards in it I suggest ACSM's Health-Related Physical Fitness Assessment Manual You can get it used for 25$ or hit up your local university with an exercise science dept. and check out their bookstore or.. you can use your skills with the interwebz and obtain it in ...other..ways. A few ideas on flexibility here I don't want to link a bunch of random stuff but exrx references good literature these days.

Where in the hip does it pop? If you palpate the site when it starts popping what do you feel? A meniscus tear isn't the end of the world, I've been dealing with one for the last 4 years and the worst thing that came of it was a baker's cyst which isn't a concern or performance inhibiter.

If you want hands on professional help, find a PT that specializes in sports therapy, ask around and see if anyone has a suggestion for your area.

This is maybe the second question on Advanced Fitness I've felt qualified to answer...

1. Eat less. Get down to your racing weight. Target sub-12% BF. To lose the body fat while keeping (most) your muscle mass, check out leangains. It's been working for me. Requires 1.5 - 2 hrs in the gym per week and the ability/desire to bear down HARD for a couple of sets. (Based on your current strength levels, that doesn't seem to be a challenge...)
   
   
2. Train your brain. Consume Brain Training for Runners. AWESOME read that got me my first 90 minute half-marathon three years ago. "Pain is inevitable. Suffering is optional..."
   
   
3. Train fasted. IF is the bomb. And don't shy away from carbs on your heavy-training days. You're putting in a lot of volume. Bananas and chocolate milk are your friends.
   
   Qualifications: I finished an IM last year, have completed 5+ marathons and natty deadlifted 357.5 lbs (x5) this morning.

1.) Everything I'm taking is from this book.

http://www.amazon.com/Healthy-Intelligent-Training-Principles-Lydiard/dp/1841263117/ref=sr_1_1?s=books&ie=UTF8&qid=1382049219&sr=1-1&keywords=lydiard

2.) According to this book, when you run too fast for your current fitness level, your body produces lactic acid which puts your body in a state of "Acidosis." This acidosis negatively affects your aerobic endurance and the rate that your muscles recover.

So, that doesn't mean it's bad to run faster than aerobic speed, it just means that you can only train at hard, fast paces for a limited amount of time before it makes you less fit. I had two team mates that ran an 18x400 with a 1 minute rest and they averaged 64 seconds per 400...they ran 4:42, and 4:44 in the 1600 season. In contrast, in 2011 I saw Sam Chelenga do 12x400 at 65 seconds just a few weeks before winning nationals.

I'm trying to condense a lot of physiology into the basic idea that you need to practice being relaxed while running fast and hard in training, so that you have an extra gear to give in your races.

Start slow and get good at a core set of habits. The core set of habits I work with clients on I call the 6 Pillars of Nutrition.

1. Eat four to six times a day.
   
2. Limit your consumption of sugars and processed foods.
   
3. Eat fruits and vegetables throughout the day.
   
4. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
   
5. Focus on consuming lean proteins throughout the day.
   
6. Save starch containing foods until after a workout or for breakfast.
   
   Pick 2 to focus on. Track your ability to do each habit everyday for 2-3 weeks before adding another habit. I have a [kindle book on this] (http://www.amazon.com/Pillars-Nutrition-Solution-Permanent-ebook/dp/B006JR5DPU/ref=sr_1_2?ie=UTF8&qid=1323887861&sr=8-2). It is a quick read and a good primer.

Only 16 people too, which is quite small for my tastes.



I read a book, Serious Strength Training by Tudor Bompa, that states preacher curl barbell curls (with an olympic bar) active the biceps the most at 90% of IEMG (Integrated electromyographical activity) max.

However it's a good start and I will be doing those more often.

N=1, lower intensity, higher reps, short rest. Submaximal training.

My "go to" rep set scheme that I found is the best of strength and hypertrophy in the shortest amount of time and easiest to implement was Pavels "Power to the People" (Strength=1x5 heavy set, 1x5 90% of first set)(Hypertrophy= 80% of first set, multiple sets of 5 until you lose form. short rest.) Sometimes I do the 80% at higher rep ranges. I like this better for volume than 3-4 sets of 10.

Afaik there aren't studies that study this specifically. You'll get results the fastest if you stretch as often as possible, everyday, at least three times a day. In my experience, that should yield noticeable improvements in 1-2 weeks.

But there's no need to be in a hurry. Thrice a week will yield results, too. It'll just take longer. I encourage you to also stretch when you're working. Stand up every hour take 10-15 seconds to stretch each leg, that will prevent some tightness, in my experience.

By the way, the hip flexors aren't the only muscles that influence hip position. So I'd also make sure that you have proper range of motion in other joints and that other muscles aren't excessively tight.

And keep in mind that stretching isn't the only method to improve posture and movement. I'd check out this book if I were you: http://www.amazon.com/gp/product/0991542304/

I take this one before bed: Natural Vitality Natural Calm Diet Supplement, Raspberry Lemon, 16 Ounce https://www.amazon.com/dp/B00BPUY3W0

First damn this thread for feeding my supplement addiction. DMAA is ordered. OK, deep breath...

The basics: 6 x Fish oil, 10 x Life Extension Mix

For the brain: Cognitex, Choline, DMAE, aniracetam. I have noticed a huge improvement in memory since starting on the nootropics and this is coming from a guy who has been making 100k+ a year for almost a decade designing software. I'm no slouch, I keep notes and although I don't know exactly which nootropic caused which result, there's been obvious definitive improvements to memory and focus since starting on these. I swear choline helps with building new neuromuscular connections too.

For exercise: Beta-Alanine, Creatine, BCAAs, Whey Isolate, DMAA (pending)

For weight loss: EC stack x 2, Fucoxanthin x 3 (taken with fish oil)

For work (on rare occasions): Modafinil

Dr. Evan Osar follows a modified Dynamic Neuromuscular Stabilization (DNS) approach, his videos on [Diaphragmatic Breathing] (http://m.youtube.com/watch?v=0s1GHAd7_Kk) and [Core activation] (http://m.youtube.com/watch?v=lmZwM0-U5yo) are the best I have found for explaining breathing and bracing. Tldr: from his [book] (http://www.amazon.com/gp/aw/d/B0088E3ROG?ie=UTF8&redirectFromSS=1&pc_redir=T1&noEncodingTag=1&fp=1) breathing+posture is essential for correct diaphragmatic moving prior to stabilization. Light Core activation should be present for most movement with harder bracing during strenuous movement

• https://muscleandstrengthpyramids.com/
  
• https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
  
• https://renaissanceperiodization.com/shop/scientific-principles-of-strength-training/
  
• https://renaissanceperiodization.com/shop/how-much-should-i-train/
  
• https://renaissanceperiodization.com/shop/recovering-from-training/
  
• Greg Nuckols has a great blog: https://strongerbyscience.com
  
  Watch videos by Eric Helms, Mike Israetel, the Juggernaut Strength Training people: https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg

I have the exact same thing, soreness in my right inner thigh and inner knee.

The best thing I have found for it is to perform SMR on both using The Stick. It's one of the places on the body that responds better to that particular tool rather than the foam roller.

I hope this isn't true because I walk around at about 5% body fat all year and I still can't grow a beard. I'm only 22 though, so I still have hope.

EDIT: according to these things that my trainer friends at my college gym used. So I'm sure that has a huge margin of error.

EDIT: Sorry for the bad lighting, just got home and took this after lunch! I guess you guys can estimate the approximate %BF. I'm not too good at that stuff.
I'm 6'0 and 175lbs.

Not Flexed Abs

Flexed Abs

Anyone interested in learning more about this topic should read Nutrient Timing: The Future of Sports Nutrition It's well written and only like 120 pages. It helped me a lot in learning when to take my protein and eat.

Can you do fist pushups? They don't hurt as bad on a carpet or towel. Or use pushup bars?

Single-leg deadlifts with lighter weights?

I had a tendon-pulley injury 2 years ago from climbing a gym route that was finger pockets all the way up... had to take 6 months off climbing. I feel your pain... hope you get better soon!

I don't have issues with my knees collapsing but if science says it will give me a sweet ass I guess I'll do it. Any suggestion on a which bands to get for a 6'2 guy with a very wide stance? They all seem to be 12' at varying thicknesses and these seem to be most popular on amazon.

Pick up the books IronMind and Winning Ways. Everything mentioned in this thread is covered AND MORE! The author even makes cases for things like how being more assertive in your life can bring you more gains in the gym.