Fitness And Nutrition General

The ultimate nutritional fact: All things in moderation.

If your going to resort to "genetic limitation," then both our statements become completely invalid. Simple fact Oscar de la Hoya nor Evander Holyfield have the lung capacity of Aretha Franklin and she isn't exactly doing Le Tour de France. They can train for the rest of their lives and I can assure you they will never achieve the lung capacity of a soprano.

It's also a perfect example of how bulk(fat or muscle) doesn't always less lung capacity. In general, the body compensates for increased mass whether it be bone density, lung capacity or heart pump.

Mike Tyson Ear Chow Down Spreadsheet by Baconwrap

Ok so I added shoes to the equipment selection as requested. Corrected the monster stats for Don King, his vitality and level should now properly reflect in your DPS.

Well this is relatively well known, don't bulk up unless you really need to change weight classes. I'm curious about the actual types of muscle fibers and whether they would be detrimental or beneficial. Many boxers have implemented weight lifting routines into their regimes and had great results, like Holyfield when he moved from Cruiserweight to Heavyweight or JMM just recently.

I'm not looking to change weight class, so adding mass is not the issue. I was just wondering if building up fast twitch fibers would actually be detrimental to a fighter if you're just going to tire out faster.

lighter weights with higher volume usually leads to sarcoplasmic hypertrophy. This pretty much means a chunk of mass with far less raw strength or power. heavier weights with low reps lead to myofibrillar hypertrophy, denser muscles, stronger muscles. I go back to my previous post about limiting yourself to power type movements. Keep in mind you want to go pretty heavy, but on a lift like power clean, going just a tad too heavy will completely throw your form off. these types of movements in that fashion will lead to explosive power and strength. I did forget to mention jump squats, dimel deadlifts and speed deadlifts in my previous post.

With sarcoplasmic hypertrophy you get this:

http://1.bp.blogspot.com/-fy5KhuXeE6U/T-HnN6o-4UI/AAAAAAAAEtc/kG0tkMGaRpw/s640/kai+greene+(5).jpg

with myofibillar you get this

https://sphotos-a-ord.xx.fbcdn.net/hphotos-ash2/p480x480/599843_618492761509668_1711890170_n.jpg



165 lb. class and has accomplished lifts of a 825 squat, 605 bench, 628 deadlift and a 2045 total, placing him in the 2nd position for the highest total of all time in this class.

I'm not sure if I've been phrasing my question correctly. I know that powerlifting and pylometrics would help with explosive movement and power around the ring. Basically it's what I've been incorporating into my weightlifting regime for a while now.

In a nutshell what I'm asking is if you had a 175lb powerlifter sparring a 175lb bodybuilder for 10 rounds, with all other factors remaining constant such as their cardio conditioning ect... Which one would tire out faster due to their muscle fiber types, the bodybuilder or the powerlifter?

unless the bber is in ultimate cardiovascular shape, the bber would tire first.


Kinda on topic

this is a topic that could take up its on thread lone ....

but nothing changes from what i said F=M+A its a fact and in fact you only have to be able to leverage ONE of the 2 things to hit "hard" but its best if you can understand and use both

also the more you understand that F=M+A the less - kinetic energy transfer from the hips actually really even matters (unless you are looking to separate heads from bodies and break your own bare fists in the process..)

you can in fact deliver deep strikes on 1 foot... or in mid air like MMA guys like GSP. And the above is not even considering your foot work and balance of your opponent - if the in simple terms they walk onto you strike the M part of the equation has most probably DOUBLED meaning with JUST relaxed acceleration you can deliver knock outs VERY easily


Also MUSCLE plays little in the strike but the WEIGHT of the arm plays a BIG part (both bone and muscle) - the guys who i find have the best most consistent strikes the "Easiest" have BIG *** arms and understand how to get in touch with the weight of the arm and stay TOTALLY relaxed - but saying that ive even sparred with some smaller guys and even a crazy girl... who understand their MASS isn't fantastic but understand this and they still leverage relaxed Acceleration pretty well to good affect, they may not strike as heavy/deep but its still easily good enough for potential knock outs

i dont really want to post this and turn this into a debate over fight styles - i started off in boxing myself (and plenty of boxers can hit hard some are natural some understand how they do it most dont)...so when watching this please just look at just the science behind it - it will help demonstrate my points without having to make a video myself and explain and show the same concepts :) and Val really understand the art and mechanics of a good strike.

http://www.youtube.com/watch?feature=player_detailpage&v=zby9nV2vMfM

again punching power fascinated me as i never considered myself a knock out puncher but ive spent the last 8 mths improving and basically relearning every thing i learnt in contact sports like boxing, i had lots of bad habits which i understand now ...to give deeper strikes with much less effort involved to the point where guys 40 pounds heavier than me don't like being hit by me (for to long..) and im using next to NO effort its funny - in fact i now can deliver the same power from a few inches away as i can 3-4 foot away..

another good vid clip to reinforce what im saying (1m25sec and 3m.4sec shows good energy transfer examples)

http://www.youtube.com/watch?v=Xw8oY75_bQ4

hate saying this but it's mainly correct delivery technique more than anything.. but weight of arm matters - being totally relaxed matters - acceleration matters and understanding this will make you approach your exercise better

I'm not sure what the argument even is here? I think we all pretty much understand punching power comes from proper bodyweight transfer through technique, snap on contact of the punch, and the velocity of the punch itself.

I understand you're trying to describe the force = mass x acceleration concept, but a 300lb guy's arm just isn't going to accelerate that much and would probably be a much weaker puncher than a solid 215lb Heavyweight. There comes a point when too much arm mass kills acceleration more than it benefits, thereby having an even lower amount of force. Your second video just shows an out of shape guy nailing people right in the solar plexus, that'll knock the wind out of anyone even if you don't know how to punch. His technique actually blows lol, it's an arm punch with no hip rotation.



Just an example, Marciano at ~190 had a ***ton more punching power than someone like Nikolay Valuev at 300+.

no argument!

would like to restate - you need EITHER M OR A to generate F but you are right ideally a mix of both to increase F - when looking at yourself you have to understand what you are best at.. most of us will be better at 1 then the other unless you are a freak of nature! then structure training around your weaker area

ugh the point of that 2nd vid was i suppose to over exaggerate the fact you only need one of the two factors to be in business! and in fact you don't need MUCH hip rotation but he does still use it (if you can see past the fat) and his technique is actually fantastic ... i dont speak russian but even at 48sec i dont think the guy was saying "that feels nice and relaxing - please some more"

on a side note Ive actually been hit by that out of shape guy myself and Val ..and it felt like my world was collapsing no matter where they hit ... with his mass (arms are *** massive no joke) its like taking a sledge hammer full on i actually remember taking a shot in the chest and the hit was so DEEP my shoulder blade on my BACK killed for 2 weeks... (under his old man fat !! he is strong as a OX with loads of FUNCTIONAL AND TENDON STRENGTH from years and year of training real old school ***) also it gets to a point of being hit where its like ... how much more harder can you be hit or hit lol * shrug

right now im trying to work more on my footwork and relaxation - cos without that striking falls to ***in non static situations anyways - and that's where some pro boxers really shine and leave me in envy

another example to show you don't need much hip rotation - hell not even both feet on floor is here at 2min-3min

http://www.youtube.com/watch?v=_ac21c7TiPw

or good old GSP ! at 2m 40sec

http://www.youtube.com/watch?v=VEEIM_covA0


granted this is both easy and hard to achieve lol - i cant do it yet for one.

Really though, the knockout punch is always the one you never see coming ;)

Ahmen

So I woke up with a flu today errr. Always wondered if it's best to stay home or it's Ok to go to gym?

Stay home. Even if you go workout, you will get others sick, prolong your illness, and have a completely worthless workout on top of that.

I have had success in doing some light cardio on the tail end of being sick, and feeling better afterward, but it's not going to hurt if you just stay grounded to 100%

This. Everyone please read this advice and remember it, and don't come to the *** gym and get the rest of us sick lol.

People think I'm melodramatic when it comes to germs, ever since I took up sport a few years ago I'm neurotic about germs when I'm in a phase of heavy training, I will even open door handles with my elbows >_>;

Stay home plz Bacon!

Elbows at the gym or in the office won't help you with pathogens that have airborne vectors. Also excessive tricolsan and/or sanitizer has been shown to do the exact opposite. Just don't touch your mouth, eyes, nose or face in general.

Anyhow I'm fine today, went to dr today but was told no gym till thursday just to make sure it was just food poisoning. Yeah no more medium rare steaks at Norms at 3am ughh :/

Medium rare is hit/miss as to whether it actually gets warm enough for usda standards.

I've ordered rare/medium rare for many years and I can honestly say that I've never ordered medium rare and gotten something *less* cooked than that. 90% of the time they *** it up and overcook my otherwise nice piece of meat, even at some nicer restaurants.

There's only one burger place on the SF peninsula I've found that consistently does a good job, for those who are nearby: The Counter

Also, Watusha, this article may help if you haven't read it: http://en.wikipedia.org/wiki/Skeletal_striated_muscle.

Getting burgers anywhere under medium-well is hard to come by, since food-borne illnesses are more common with ground beef.


The reason i say medium rare is hit/miss, is because the middle should be ~140 while the usda recommends meat to reach a temperature of 145 to eliminate food-borne bacteria.

If everyone followed USDA's recommendations for meat temperatures, we could all just buy shitty cuts of meat since that's what they will end up being anyway. :p

I just try to *** risk based on how the establishment seems and sometimes I ask them about their meat. If it's freshly ground at a nicer place, I go more on the rare side. If it's frozen patties, I don't even bother ordering a burger.

Most of the burgers I eat nowadays are grass fed or a sirloin that I have the butcher ground for me, or bison. Bison is my favorite.

Yeah Norm's is like a slight Notch up from Denny's. Their sirloins aren't exactly top quality but taste amazing after a night of booze!

So I was revising my macros and was hoping I could get some help/input on my fat:carb:protein ratios. I've been loosing bf% but noticed my mass and strength gains have been plateauing a bit past 2 months.

5ft7 @ 156lbs

Gym Days: Protein 169g Carbs 396g Fat 59g Calories 2787
Off Days: Protein 169g Carbs 74g Fat 99g Calories 1858

Not sure if that protein amount is too little for my weight? Someone had pointed out earlier about problems using lean-body-mass to calculate protein needs, so now I'm second guessing using LBM(since I've always used that before) and perhaps just sticking to total body weight?

Also the fat includes monosaturated, i feel it's a tad high I was only in-taking 30-40g of fat total per day prior.

You're only an inch taller than me and we're in the same weight class. I wish I could eat that many calories.

If I eat anything over 1700, I go up to 165-170

See that's the thing I've noticed I was loosing weight at that ballpark calorie range and struggling in gains lately my previous macros had me at 2100 calories per day training, less on off days.

BMR = 66 + (13.7 X 70.7604) + (5 X 170.18) - (6.8 X 29)
= 1689.11

I workout 5-6x a week for 2hours or so each training day. This is also the portion below I'm kinda iffy about below, as highlighted in the forums TDEE Activity Multiplier Question

Calorie maintence x activity = 1689.11 x 1.375(TDEE)
= 2322

I added +/- calorie intake 20% to 2618 for workout/off days respectively.

Problem is it's very hard to both lose fat and gain mass/strength at the same time. A beginner will be able to do this for quite a few months, but once you start tapping out on newb gains you kinda really have to train for one way or the other or the progress will just be slow.

You can either keep doing what you're doing and let the bf% drop and preserve whatever mass and strength you have now, or just try a clean bulk. If it's the latter, you definitely need to be eating more if you train 5x a week 2 hours a day. 3k a day at the very least, including off days. I also aim for 1.5 grams of protein for every pound of body weight, not LBM.

I'm on the bike alone up to 2 hours a day; 4 days a week minimum for 8 hours on the bike/week (if I only go to school, 10-12 when you add in other misc. rides), in the gym 1-1.5 hours four days a week; and I go run an obstacle course (takes about 45-50 mins to do, continual with no rest from start to finish), 3-4 nights a week and I gain weight with anything over 1700 lol.

My body is ***

You are already super lean though!