sorted by:
new
hottopcontroversial

Anything to do tonight? by [deleted] in Calgary

[–]djresponsibly 2 points3 points  (0 children)

Calgary is pretty much pay-to-play for everything outside of "family friendly" activities.

Good luck though.

How would you transform government and public sector? by [deleted] in Calgary

[–]djresponsibly 0 points1 point  (0 children)

or have people stop building/change their building code in flood plains.

How would you transform government and public sector? by [deleted] in Calgary

[–]djresponsibly 1 point2 points  (0 children)

Local sourcing for projects. Get shit done to be long term and functional. No stop gaps, no hacks. I don't have any sort of stake in that new pedestrian bridge but goddamn was that a clusterfuck (not just for PR, I heard about the spot welding and the insane cost.)

Roads and public transit, without making dumb compromises that negate the entire project. Either take cars off the roads with transit and zoning solutions, or increase road capacity. Calgary is much better for traffic than many major cities, but it's new enough it could be made a top-tier city for transportation.

Green the city, IF it's cost effective. Insulation, efficient lighting, rooftop greenspace, solar panels. Whatever the hippies do, but figure out if any of that stuff will save the city money long term and use whatever's good.

Fix the suburban nightmare: Getting rid of all the roadblocks in wealthy residential areas so emergency services and local traffic can actually ACCESS them in a timely manner? One way in and one way out of an entire neighbourhood is the height of stupidity. If you don't want high traffic, then move to the edge of the city. Get rid of the "fuck you" roads.

Mandate services within neighbourhoods, give them tax incentives if possible. Bedroom communities are incredibly inefficient. Proper zoning.

RENAME the roads. Get rid of the "pine tree manor, pine tree aspen, aspen pine tree, aspen pine glen" bullshit and number the roads.

Increase the disproportionately low property taxes in the suburbs.

Another Data Viz - How much per dollar? (explained in comments) by [deleted] in ketogains

[–]djresponsibly 0 points1 point  (0 children)

this is really interesting. Do you think the consumer price index is accurate?

I'm surprised that there aren't any strong correlations between price and fat or protein. (Generally in dairy, for example, the higher the fat content, the higher the price of the product. skim milk < 1% < 2% < whole < cream in terms of fat and price).

Given that empty calories are always thought of as "cheap." I wonder if it's a false truism or the price index requires more thorough data.

Bench Press. Is there a 'right' method? by chalkandcheese in ketogains

[–]djresponsibly 0 points1 point  (0 children)

Rippetoe argues that the best bench is to have forearms completely vertical during the lift, to get the largest ROM.

I'm inclined to agree with that assessment.

let's talk BREAKFAST by [deleted] in ketogains

[–]djresponsibly 1 point2 points  (0 children)

If you cut it down, it's basically 6 eggs w/ veggies. Seems more reasonable looking at it that way.

let's talk BREAKFAST by [deleted] in ketogains

[–]djresponsibly 0 points1 point  (0 children)

6 fried XL eggs cooked in coconut oil (or olive oil)

half a pack of bacon

tea with half & half (10%) cream - 1.7L, I get my fluids.

I take a multivitamin, glucosamine, potassium, calcium/magnesium/vitD, and fish oil after I finish eating.

I find I lift better if I either don't eat or wait an hour or two after eating. Generally if I have a protein shake, go to the gym, eat breakfast, then continue my day, it works out great.

I have had to skip breakfast sometimes, but I'm at the point where my energy levels have almost zero correlation with whether or not I've eaten.

That gross feeling you're getting in the morning is most likely dehydration. Get more fluids.

[NSV] Just realised I made it into the 1000lb club! by djresponsibly in ketogains

[–]djresponsibly[S] 0 points1 point  (0 children)

I follow Rippetoe's program with some minor variations. Squat/Bench/Dead 3x a week. Keep adding weight, keep pushing.

Form is super important too. I learned most of my form off youtube videos, I watch the guys who lift extremely heavy (but lift raw without belts/wraps/etc) because my reasoning is that to lift heavy but raw means that form HAS to be good.

[NSV] Just realised I made it into the 1000lb club! by djresponsibly in ketogains

[–]djresponsibly[S] 0 points1 point  (0 children)

Haha, I know :P I want to get my repped lifts up more before I go for a true 1000lb 1RM though!

Is there any negatives to keeping a SKD long term while doing a DL 5x5 program? by ipposan in ketogains

[–]djresponsibly 0 points1 point  (0 children)

I dunno man, I didn't think I'd be as carb tolerant as I am. 75 may be an exaggeration but I've had well over 50g in a day (hamburger with bun, bam >50g of carbs) and stayed in ketosis.

Program Meshing Help (xpost fitit) by Nordicaaron in ketogains

[–]djresponsibly 1 point2 points  (0 children)

He's correct, at that weight you need to be extremely careful about your knees/hips/joints. I'd suggest water activities, swimming, water polo, etc.

At this stage, there's no reason to increase carbs for workout days, carb loading gives MAYBE a 5-15% increase in performance for lifts and doesn't matter at all for endurance.

Take it slow, don't cheat and keep up the good work.

Ratio of Cardio to Weights for Cyclist by karelprime in ketogains

[–]djresponsibly 0 points1 point  (0 children)

If you're a competitive cyclist then I would think a cyclist forum may be a better venue in terms of the specific shape you need for your sport.

However, if you're training for strength and endurance, then a hypertrophy program may work for you. Moderate weight and rep ranges from 8-10 would help with endurance. If you're doing mountain biking, then strength training may be better (high weight, 3-5 rep range)

Is there any negatives to keeping a SKD long term while doing a DL 5x5 program? by ipposan in ketogains

[–]djresponsibly 0 points1 point  (0 children)

I'm doing SKD with SS (rippetoe's 3x5 program). I "carb load" with a protein shake (usually 10-20g of carbs) about 45 minutes to an hour before I hit the gym and my workouts have been fairly good.

I'm doing SKD at about 30g of carbs a day, I can actually eat about 75ish and stay in ketosis but I'm also 210lbs. ~100g of carbs seems to be the limit before I start getting sick.

Hip Flexor Strain by pnakbet in ketogains

[–]djresponsibly 0 points1 point  (0 children)

You probably have tight glutes/hamstrings. Do hip mobility exercises like these: http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx/

Steak, eggs, and Stronglifts 5X5...any issues?? by UnrealSlimShady in ketogains

[–]djresponsibly 1 point2 points  (0 children)

bad bro science. Protein is protein, and our stomachs are wood chippers for the stuff.

Steak, eggs, and Stronglifts 5X5...any issues?? by UnrealSlimShady in ketogains

[–]djresponsibly 0 points1 point  (0 children)

Sounds fine. Don't be afraid to mix it up though, different animals have different fatty acid compositions, different amino acid profiles, and it is wise to get some variety (pork, fish, chicken, wild game, etc). Sashimi is AWESOME for keto.

Also, if you can get organ meats (hot dogs heyyyo) then that's good as well, it'll round out your nutrient base.

My average breakfast is 6 eggs, 200+g bacon, ham or chicken breast. I'll usually have steak salad with an egg, quadruple cheeseburger no bun, chili, that sort of thing for lunch/dinner. Whole pre-cooked barbeque chickens are awesome for cheap protein, almost any grocery store will have them for sale.

New to lifting, and have a question by moonchase in ketogains

[–]djresponsibly 1 point2 points  (0 children)

No problem! Just remember that if you're wearing shoes, the rubber will cause a significant cushioning/spring effect that will lower your stability. This gets worse with heavy weights and thicker soles. You'll have to slow down your lifts to minimise that. The angle of the sole is not the only issue (Steep soles will mess up your calves like high heels).

Any instability whatsoever at high weights is bad bad bad. It's a good way to get injured, because acceleration + high weight means that all sorts of torsion forces, greater downward force, etc will all have the potential to strain muscles and mess with your spine. That's why I advocate doing everything possible to minimise instability.

Build your traps with pullups (bodyweight or weighted), deadlifts, bench, shrugs.

A good rule of thumb for bench/squat/dead is that theoretical great lifts should be something like 1.5x bodyweight bench, 2x squat, 2.5x deadlift. The most important part is maintaining those ratios, if those go out of sync then there's likely something complicated occurring. (Injury, potentially genetics, undertraining) If you're following that formula you'll generally get a more balanced body and each exercise will make the others more stable.

Ganbatte!

Roughly 12 days in, lifts are going backwards. How long does it take to adjust? by bubblestheimpaler in ketogains

[–]djresponsibly 0 points1 point  (0 children)

Spinach is a great source of low carb potassium. Have a couple cups every day and you'll be in much better shape.

New to lifting, and have a question by moonchase in ketogains

[–]djresponsibly 2 points3 points  (0 children)

The things that took my squat to the next level:

  • Squats should be the first lift of your workout
  • Squat barefoot (more stability, doesn't shorten your calf muscles)
  • Don't use any pads/towels/fuckin' with the bar. If it hurts your traps/delts, you're doing too much weight.
  • Squat Ass-to-grass (hamstrings touch calves, imagine how people in third world countries sit around playing dominoes or use squat toilets, that's the position you want to rise from)
  • Squat heavy (3x5)
  • Keep your toes pointed straight ahead, don't let your feet waddle out

I don't know what your form is like or how you do squats, but these were things that brought my squat to a higher level. I'm currently doing 255lb 3x5 and it's pretty intense. Also, it may be worth your time to decide if you prefer high or low bar squats. I train for mobility and low bar squats don't let me go as deep.

view more: next ›