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I have no doubt that what works for you works for you :) . But a population of one does not make an adequate sample for generalized data.

But I've seen this time and again. You haven't actually rebutted anything specific I said. You just changed tactics, which says to me you had your mind made up before you started. However, if you had responded to the specific information with specific rebuttals that you could back up with hard data, you may have actually been able to change my mind (hypothetically).

Now I can't let you get away with using a sentence from the article isolated and out of context. So let me provide the full quote since you may have stopped reading when you saw that one sentence.

Quote:

Traditionally this approach began when we developed the knowledge of how the body uses energy to fuel long duration activity (we call it cardio). However, while the knowledge is sound, the resulting ideas of reducing BF are not as effective as it is believed.

And then it goes on to say why in fairly specific terms.

I won't even touch the sterod comment. That's a tired non-argument that gets used so many times on these forums it should have it's own special forum. Of course that explains all the muscular and ripped olympic sprinters. We all know the olympic committee loves steroid users! And I'm pretty sure all my muscular high-school buddies on the track team, the ones running the 220 and 440 were taking tons of AAS! In the seventh and eigth grade. Twenty years ago. In the rural south.

Nah, what I have said and what these articles I have given have said is based on studies. Short term and long term.

Quote:

Originally Posted by Aragon

In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat.

So, the catabolism argument isn't very sound. And as I stated at the get-go both have merit but on the whole, in terms of reducing bf while maintaining lean mass, higher intensity comes out on top, which should be obvious to anyone who has compared the body of a long distance runner to that of a sprinter.

However I would never over-generalize and say that it's alway superior for everyone. For instance if a couple of sessions of HIIT a week affected your performance in the weight room then that is not a good thing. I have even heard it saying that too much HIIT style training will fatigue the nervous system and so lead to overtraining. BUT I have yet to come by any sound scientific data so right now it's just heresay to me. So as you say it is very much up to the individual and their own experimentation with their body. Hopefully what I have provided will help people in opening their minds a little.

Damn Eric, how'd I miss this COMPLETE OWNAGE!

What?! You don't read all my 8000 word posts? :biglaugh: It's frustrating to owm someone, though, who doesn't even know the difference between aerobic and anaerobic. Makes me feel a little bit silly :D

Regarding your sample diet for cutting, what would you recommend someone weighing 160lbs/5ft. 9 use. I was looking for a good, but simple diet to use for getting cut.

Quote:

Originally Posted by JULIAN8 (Post 53224)

Regarding your sample diet for cutting, what would you recommend someone weighing 160lbs/5ft. 9 use. I was looking for a good, but simple diet to use for getting cut.

What are you currently eating per day? Not foods, macros (pro/cho/fat). If you don't know what you are eating right now, then any cookie cutter diet wouldn't do you any good.

That question, in essence, is what's wrong with the diet.

is it wrong for me to have my cheat meal on my rest day

No. As long as you're sticking to the diet 90% of the time, you'll be in good shape.

Quote:

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

Don't like this one.. I just want to add that when you take in fats with carbs, you're blunting most of that insulin spike that he's talking about.

I've talked to A LOT of knowledgable trainers lately and they all believe that it's more beneficial to eat well balanced meals vs. only protein/fat or protein/carbs. Something like lean ground beef, brown rice, and a handful of nuts (7.5 grams of fat in about 11 almonds). Probably a much better option than something like whey and oatmeal which we're all guilty of lol. In fact, my recent weekend refeeds are mainly built around oatmeal mixed in with a tbsp EVOO. I'm still losing a lot of weight lol.

Here's a good quote that basically explains it.

Quote:

Originally Posted by ChuckRD

Well I am a firm beliver that fat (good fats) will help the body reduce IMTG and assist in losing overall body fat. I also belive that insulin balance is very critical in losing body fat. Carbs and protien alone will elicit more insulin response that that same meal with fat added to it. To what extent...EVERYONE IS DIFFERENT. We just have used these methods on so many people that we know how and when to make the adjustments for the clients. So YES, I do feel that the FAT is key to losing body fat IN RELATION to insulin balance.

i guess i got lost in the mix... is that saying to have fats with a well balanced meal or to seperate things out like most people say and keep your fats seperate from your carbs?

I'm saying there's nothing at all wrong with eating a meal with carbs and fats. I used to be really meticulous seperating them. My quick on the go meals would be along the lines of whey and oatmeal which in the grand scheme of things, probably did more harm than good.