Diário do gato de Schrödinger: LPO e Powerlifting

[Lucas, o Schrödinger 10752]

#fullbodyrules

 

 

[Lucas, o Schrödinger 10752]

Eu mesmo ja tinh feito um resumo disso (o link ta no primeiro post do diário), mas segue aí post do Steve Hall (vale a pena seguir esse cara, muita info maneira):

 

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Your Metabolic Rate deconstructed: 

1.] BMR

Number of calories you burn whilst at rest, doing nothing. So our BMR is directly related to our total bodyweight, the bigger you are the more calories burned at rest. The amount it contributes to total energy expenditure depends largely on your personal activity. For an endurance athlete it may only be 40% of their total energy burn, but for a sedentary office worker it could be 75%.

Total lean body mass is important too, because it’s more metabolically active, which means it needs more energy to remain. So we can shunt this somewhat in our favour by making our body big and lean, but it’s still only a little more metabolically active than fat (6kcal per lb vs. 2kcal — so if you gain 10lbs of muscle, which is a lot, you only burn an extra 60kcal). Your BMR is mostly determined by your organs (burning 24.4kcal per lb — on average 60% of your BMR). [6]

So above gaining some muscle (which has little impact), there’s not much you can do about your BMR.

— Side note: metabolic adaption/damage proposes you can somehow lower your BMR, now this has been found to be true at around a 10% lower rate than expected, BUT — only found in VERY extreme cases. So for most, it’s not a worry.

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2a.] Physical Activity 
Lifting weights, going for a run, playing football, anything that is purposeful exercise, that is physical activity (duh!). This can vary a lot between individuals, and of course it’s under our own control, which is important. You can go to the gym, burn a bunch of calories, but remember, the after burn or EPOC is relatively insignificant, and going to the gym for an hour might burn somewhere between 200 – 300 calories, which is good but it isn’t a tonne.

Although this is in our control we all have a limited amount of time in the day, your formal exercise isn’t going to contribute a massive amount to your metabolic rate .

2b.] NEAT
Your NEAT is any activity that is largely subconscious or non planned exercise on our part. You may see Non Exercise Physical Activity (NEPA) referenced too, which can be thought as low-grade activity you do on a daily basis. I am putting it all under NEAT to keep things simple.

What you really need to know is that this can be anything from walking the dog to tapping your foot, it’s not formal exercise and it’s highly variable between individuals.

For most it accounts for just over 30% and so it can really heighten your metabolic rate, for example take me, I sit on my butt most of the day and get up to walk to the gym vs. Connor my online client, who is a personal trainer and is up on his feet most of the day taking people through workouts. I am probably burning something a long the lines of 75kcal per hour whereas Connor could be burning 200kcal per hour. Over the course of an 8 hour day the difference between our NEAT could be 1000 calories. Which also makes sense, since he is a good 20lbs lighter than me but maintains weight on 1000 more calories than I do.

Thus, low NEAT levels can make getting into a caloric deficit somewhat harder for some people, or in Connor’s case, he struggles to gain weight. This can lead to a lot of problems, such as excessively low calorie intakes and crazy high exercise to make up for the low daily burn.

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3.] TEF
This one, like BMR is pretty stable assuming your diet is fairly regular. It’s mainly determined by your total caloric intake, but like BMR you can change the inputs and see small changes. How? Well each macronutrient has a different TEF, below is the % of energy lost per 100kcals consumed:

- Fat – 3-4% of 100kcal consumed.
- Carbohydrates – 4-7% of 100kcal consumed.
- Protein – 20-25% of 100kcal consumed.
- Alcohol – 15-20% of 100kcal consumed.
- Fibre – 15-20% of 100kcal consumed.

So for every 100kcal of protein consumed you will lose 20-25 calories via TEF. Often this leads to arguments for something like a Paleo diet i.e. meat and vegetables. Yet TEF as you can see from the above really doesn’t contribute much to total caloric burn, generally 6-12%.

Any changes you make to your diet above caloric intake are really going to have little impact.

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Want to know what you can do to BOOST your metabolism significantly using the above information? Read my latest article: http://revivestronger.com/2016/09/22/the-easiest-way-to-significantly-boost-your-metabolism-and-its-not-spicy-food/

 

 

[Lucas, o Schrödinger 10752]

Resumo de um mês de dieta: fail

 

Abaixo o gráfico de variação do peso:

 

Spoiler

Ou seja, apenas -300g. 

 

Abaixo os gráficos de saldo calórico (ingestão - gasto com atividades) do mesmo período:

 

Spoiler

 

 

 

 

 

 

 

 

 

A soma dos saldos semanais resulta em 2352kcal, que divididas por 7700 é igual a 305g . #sciencebitch

 

Esse mês eu tive algumas dificuldades de seguir a dieta, desde uma semana na qual fiquei meio adoentado, passando por outra em que o carbload aconteceu numa churrascaria e fechando nessa semana, quando eu não consegui fazer o treino de depleção e chutei a dieta pra escanteio. Por outro lado, o treino seguiu bem e as cargas continuam subindo a passos lentos, mas subindo. Daqui a uma semana vou viajar pro sul pra beber vinhos e vou ficar sem treinar #strategicdeconditioning.

 

Achei legal o controle ter batido certinho com a variação do peso. Sei que é coincidência, mas é legal kkkk

 

Abraços

[mootley 1056]

Já fez um ano na UD2?

 

[Lucas, o Schrödinger 10752]

1 minuto atrás, mootley disse:

Já fez um ano na UD2?

 

Não. Sempre faço 4-6 semanas e paro. 

[FabianaF 2040]

Em 24/09/2016 at 17:42, Shrödinger disse:

Tirei uma foto das costas durante o treino de hoje, mas pqp, saiu uma bosta, requer muita técnica:

 

  Ocultar conteúdo

 

 

 

A única pessoa que consegue tirar foto assim é o Rick, eu já tentei N vezes e desisti 

[Lucas, o Schrödinger 10752]

5 minutos atrás, FabianaF disse:

 

A única pessoa que consegue tirar foto assim é o Rick, eu já tentei N vezes e desisti 

Tem que ter mta coordenação motora, coisa com a qual eu não fui abençoado kkk

[Essr 86]

 

Em 23/09/2016 at 19:27, Shrödinger disse:

O lance do quadril não entendi bem. No push press tem que manter o tronco ereto, no power jerk e no catch do power clean teria que agachar parcial pra se colocar debaixo da barra. O que disso que eu to fazendo errado?

 

Opa!!

 

Eu faço o mesmo dip no push press e no jerk. Devo tá fazendo merda então hahaha.

 

Já no catch do power clean você tá "agachando" mas descendo reto, avançando o quadril e os joelhos ao invés de jogar o quadril pra trás.
 

Editado Setembro 26, 2016 às 02:02 por Essr

[Lucas, o Schrödinger 10752]

Leitura obrigatória:

 

 

[Lucas, o Schrödinger 10752]

Não filmava o BP e agora que comecei percebi esse problema do cotovelo:

 

 

Como resolve isso? Ou deixa assim?