kanarek
dotarlem i dowiedzialem sie ze jest mzliwosc budowania masy dla kobiet - i na diecie TKD i na CKD ale wyciagam to z kontekstu ronych wypowiedzi (w tym oczywiscie kobiet)
oprocz tego mam cos od Lyle'a (co prawda na temat nie budowania masy a redukcji jednak sa tam sprawy dotyczace naszego problemu ...rzynajmniej tez tak wyciagam z kontekstu
)
--------------
Here is something I saved on HST that I thought you may like to read.
Roxan
This is a copy of the answer that Lyle gave me about ketogenic dieting and
HST.
Lee Michaels wrote:
>
> I know that this has been discussed before. Just trying to remember it and
> understand it clearly.
>
> Can HST be used for fat loss??
Sure. The same principles behind gaining muscle are the same as
maintaining muscle: stimulate protein synthesis. Just accept that gains
will be limited becuase of a lack of nutrients.
> Can HST be incorporated into aerobics, etc?
Not sure what you're asking.
> Will ketosis interfere with the HST program? The reason I as is that the
> acutal workout itself is economical enough that you would not need to do as
> many reps. I assume that the keto diet would give you enough energy to get
> through a HST program.
Only inasmuch as a keto diet will interfere with any weight training
workout. Some people have reported that lower reps aren't as big a
problem as higher reps on keto diets. This is because of energetic
reasons, ATP/CP isn't a big problem on keto although dehydration and low
blood glucose can screw up maximal training performance ; glycogen
stores are, and low reps will keep you w/in the ATP/CP pathway.
> Any variation on TKD or CKD that would fit nicely with a HST program?
I can think of a couple of options. TKD would work with HST (aaahh,
TMTLAs) just as it would work with any weight workout. Pre and/or post
workout carbs.
An alterate proposal I made (in the "A whole new thread") using HST for
fat loss is sort of a magnified 2 week CKD cycle (or cyclical whatever
diet cycle where yo'ure hypocaloric for a period and hypercaloric for
the other period).
So within a 2 week rep cycle, diet 10 days while training standard HST
(Mon through the following Tuesday) then do 4 hypercaloric days to
coincide with the last 2 heavy workouts. If you wanted to do cardio,
you could do it after weights, or on the off days. So:
Mon: diet, lift
Tue: diet, cardio
Wed: diet, lift
Thu: diet, cardio
Fri: diet, lift
Sat: diet, cardio
Sun: diet, off
Mon: diet, lift
Tue: diet, cardio
Wed: hypercaloric, lift
Thu: hypercaloric, off or lift either split or train full body with 1/2
volume
Fri: hypercaloric, lift
Sat: hypercaloric, off or lift either split or train full body with 1/2
volume
Sun: hypercaloric or back to maintenance, off
Repeat.
That's probably how I'd approach it.
Lyle
Hpertrophy Specific Training. That is training that is designed specifically
to increase the size of the muscle.
Jak jesz - tak zyjesz
Wiedza to podstawa
Doradca w dziale Alternatywna Droga
HighCarbGainDietLyleApproved
oprocz tego mam cos od Lyle'a (co prawda na temat nie budowania masy a redukcji jednak sa tam sprawy dotyczace naszego problemu ...rzynajmniej tez tak wyciagam z kontekstu
)
--------------
Here is something I saved on HST that I thought you may like to read.
Roxan
This is a copy of the answer that Lyle gave me about ketogenic dieting and
HST.
Lee Michaels wrote:
>
> I know that this has been discussed before. Just trying to remember it and
> understand it clearly.
>
> Can HST be used for fat loss??
Sure. The same principles behind gaining muscle are the same as
maintaining muscle: stimulate protein synthesis. Just accept that gains
will be limited becuase of a lack of nutrients.
> Can HST be incorporated into aerobics, etc?
Not sure what you're asking.
> Will ketosis interfere with the HST program? The reason I as is that the
> acutal workout itself is economical enough that you would not need to do as
> many reps. I assume that the keto diet would give you enough energy to get
> through a HST program.
Only inasmuch as a keto diet will interfere with any weight training
workout. Some people have reported that lower reps aren't as big a
problem as higher reps on keto diets. This is because of energetic
reasons, ATP/CP isn't a big problem on keto although dehydration and low
blood glucose can screw up maximal training performance ; glycogen
stores are, and low reps will keep you w/in the ATP/CP pathway.
> Any variation on TKD or CKD that would fit nicely with a HST program?
I can think of a couple of options. TKD would work with HST (aaahh,
TMTLAs) just as it would work with any weight workout. Pre and/or post
workout carbs.
An alterate proposal I made (in the "A whole new thread") using HST for
fat loss is sort of a magnified 2 week CKD cycle (or cyclical whatever
diet cycle where yo'ure hypocaloric for a period and hypercaloric for
the other period).
So within a 2 week rep cycle, diet 10 days while training standard HST
(Mon through the following Tuesday) then do 4 hypercaloric days to
coincide with the last 2 heavy workouts. If you wanted to do cardio,
you could do it after weights, or on the off days. So:
Mon: diet, lift
Tue: diet, cardio
Wed: diet, lift
Thu: diet, cardio
Fri: diet, lift
Sat: diet, cardio
Sun: diet, off
Mon: diet, lift
Tue: diet, cardio
Wed: hypercaloric, lift
Thu: hypercaloric, off or lift either split or train full body with 1/2
volume
Fri: hypercaloric, lift
Sat: hypercaloric, off or lift either split or train full body with 1/2
volume
Sun: hypercaloric or back to maintenance, off
Repeat.
That's probably how I'd approach it.
Lyle
Hpertrophy Specific Training. That is training that is designed specifically
to increase the size of the muscle.
Jak jesz - tak zyjesz
Wiedza to podstawa
Doradca w dziale Alternatywna Droga
HighCarbGainDietLyleApproved
Biniu
Grasik
Anonim
