Kyle deadlifting 550/2 and 565/1, last heavy training prior to state meet
Bryan representing GTS in his latest Highland Games Competition
For the past two decades, nutrient timing has been a hot topic in sports and exercise nutrition â seeming to answer many questions about weight loss, body composition, and health. But is it really as important as it seems? Brian St. Pierre examines the latest evidence, showing us why itâs high time we lost our obsession with timing.
Great article discussing the shades of grey in the world of nutrition timing. It discusses a bunch of contradicting studies, and their failure to only look at short term vs long term.
They found something consistent with what I’ve seen as a coach which is sometimes doing the exact opposite of what you have been doing is enough to create a short term change, but as we have learned, eventually your body adapts. As a coach its important to have a deep tool box to draw from and apply various nutritional strategies appropriately.
Many “diets” work not because they are perfect, but because they establish some structure around a volatile eating schedule. Structure can naturally create a deficit, bring in foods you were missing (to achieve your goal), or eliminate foods that weren’t helping you achieve your goal. When that stops working… and it will… you’ll need to figure out the next change required to continue further progress. Sometimes it requires bringing your body back into balance (perhaps increasing calories, manipulating macros, changing to different foods, etc), before you can make the next push into a more extreme change. It all depends on the person.
Here’s a quick quote from the article on the results of a study that made non breakfast eaters eat breakfast and vice versa…
"Guess what? The groups whose habits and routines were changed were the ones with the most substantial weight loss.
The people who normally ate breakfast and skipped it during the study lost weight. And the people who normally skipped breakfast and ate it during the study lost weight.”
Lots of good nuggets of information in here, the important take away is it all depends on the person. At this point I’ve seen almost everything “work” to some degree or another. As progress halts, the key is to understand how to sling together changes (catalysts) in such a way that it will illicit the change desired, and to stick with them long enough that your body adapts (instead of jumping from diet to diet each week).
It’s also important to balance and prioritize performance, weight loss/gain, social indulgences, personal indulgences and health as they all can be very different nutritionally speaking, and come with various benefits and drawbacks (both short term and long term). You can’t live in one area for an extended period of time without some type of consequence.
Brooke deadlifting 220 lbs (15 lb PR)
Great article on calories and metabolism. A few highlights…
There are two things required for sustained, lasting fat loss: a calorie deficit and a balanced metabolism. Anyone can lose weight for a time, but done the wrong way and you risk gaining all the weight back, just like 95% of all dieters do. And you’re likely to gain even more fat than you started with. This occurs in 66% of dieters.
If you eat less and exercise more you’ll easily create a calorie deficit, but you’ll also create an unbalanced metabolism. This is one of the most well understood and least controversial aspects of weight loss research. Eat less and you get hungry. Exercise more and you get hungry and develop cravings. Do both to the extreme and your motivation goes out the window and your energy is sapped.
Another thing that happens is your metabolism slows down. In weight loss research this is called adaptive thermogenesis, and it’s highly variable from one person to the next. Research suggests this metabolic slow down averages about 300 calories, but can be as a high as 500 to 800 in some and very low in others. This isn’t just a result of loss of body mass. A person who weighs 180 pounds who diets to get there burns 300 calories less on average per day compared to a person of the same weight who did not diet.
Research tells us the standard “eat less, exercise more” approach to dieting leads to about 20-50% loss of lean tissue (water, glycogen, muscle). That’s important because metabolic rate (BMR) accounts for over two-thirds of calories burned at rest and more than half of BMR is determined by your muscle mass.
So you can be increasing calories and gaining weight, but that weight may or may not be fat. You could instead be gaining lean tissue (water, glycogen, muscle) and if you do, you’re doing your metabolism a favor. The demands you place on your body (note: type of exercise)will determine whether excess calories become fat or muscle and whether reductions in calories will result in fat or muscle loss.
This is why all those experts agreed that weight training should be the dominant form of activity in fat loss programs. It’s the only type of movement that can funnel extra calories into muscle gain versus fat. But it’s not a high calorie burning form of exercise.
There’s a study to illustrate the point. It was published in the April 1999 Journal of the American College of Nutrition and looked at two groups of obese subjects put on identical very low calorie diets. One group was assigned an aerobic exercise protocol (walking, biking, or jogging four times per week). The other group was assigned resistance training three times per week and did no aerobic exercise.
After 12 weeks, both groups lost weight. The aerobic group lost 37 pounds, 27 of which was fat and 10 of which was muscle. The resistance-training group lost 32 pounds, and 32 pounds were fat, 0 was muscle. When resting metabolic rate was calculated after the study, the aerobic group was burning 210 fewer calories daily. In contrast, the resistance-training group had increased their metabolism by 63 calories per day.
This is an awesome series of articles on the psychology and dark-side of steroids written by Paul Carter of LRB. It can be applied to strength or aesthetics.
It’s not intended to push you one way or another, but for most, it’s a great reminder that we can be so focused on arriving at the destination as fast as possible, that we fail to enjoy or see the benefit of experiencing the journey.
"I don’t care if I have the biggest arms or lats or whatever compared to someone else. If every single soul was wiped off of the face of the Earth tomorrow, I would still lift. Without a single person to "impress". I am a "lifer" because I love to train. Not because I want to impress someone.
If you can’t grok that, you will end up caught in that vicious cycle of never enjoying where you are at. You must do the things you do, for yourself, and no one else, and you must enjoy the journey. If you aren’t enjoying the journey, then you either have no destination or will never reach a destination.
When I think of that scenario, I picture someone driving really fast through all of these exciting places. With tall buildings and amusement parks, hot women waving from the side walk, and big flashing signs. All the food and drink you could ever want, but you pass it right up.
Then I see them at the end, in the dessert. Nothing around for miles and miles. Blistering heat and a thundering silence. Their lips are chapped, and skin burnt. They have a cup in their hand, but it’s bone dry. They thirst so badly for water. Something they can’t have.
This is their destination.
A big empty nothing.
It’s ok to want to be something you are not. We all lift and condition and diet because of that very reason. But trying to become someone else, or trying to be something else because of someone else or what they think, is a destination full of nothing. This is the cup from which you drink. And it will remain empty until you change your destination.
When I show up in April for my meet, I don’t care what anyone else there lifts. It doesn’t matter to me. I’m there for myself. To test myself against me. No one else matters. If I give it my all, and still don’t reach my goals. I will be happy. Because giving it my all, is all I can do. It sounds like dime store psychology, but when you really learn how to grok that, all of the negative associations you have about yourself fade away. Your fun house gets torn down. And your dessert is replaced by white sands and an ocean, and hot women bringing you drinks with umbrella’s in them. Your cup is never dry, and you never thirst for anything.”
Hamid benching 286 lbs at USAPL CA State meet
Coach Jason pulling 677 lbs at USAPL CA State meet
Hamid, Coach Jason and Coach Dennis at the USAPL CA state meet in Redondo Beach
This was a pretty fun video to watch.
GTS 2011-2013 Competition Teams!
GTS 2010-2013 Client & Athlete Photo Collage