Guest guest Posted May 14, 2011 Report Share Posted May 14, 2011 > > Hi > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > Question am I doing things correctly, or am I missing something. > thanks > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. I am sure that you will get quite a response to your question.Best of luck.Ed Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2011 Report Share Posted May 14, 2011 > > > > Hi > > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > > Question am I doing things correctly, or am I missing something. > > thanks > > > > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. > > As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. > > Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. > > On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. > > You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. > > Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. > > I am sure that you will get quite a response to your question.Best of luck.Ed >exllent post ED i have posted this information i acquired in hope it may help Diet is at least 50% of the fitness equation A good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30- 35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish. Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes. All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake. As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition. A typical daily diet For weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2011 Report Share Posted May 14, 2011 > > > > > > Hi > > > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > > > > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > > > > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > > > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > > > > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > > > > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > > > > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > > > Question am I doing things correctly, or am I missing something. > > > thanks > > > > > > > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. > > > > As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. > > > > Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. > > > > On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. > > > > You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. > > > > Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. > > > > I am sure that you will get quite a response to your question.Best of luck.Ed > >exllent post ED i have posted this information i acquired in hope it may help Diet is at least 50% of the fitness equation > A good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30- 35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish. > Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes. > All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake. > As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition. > A typical daily diet > For weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk. >Starting out on your bullworker training programme Using the bullworker couldn't be simpler, but first it may feel rather strange, especially if you haven't used a bullworker before or are new to fitness training. After you have performed each exercise a few times it will feel much more natural and your training will 'flow' more. Don't forget the need to remain focussed during your workouts. You need to be aware of what is happening to your body when you are performing each exercise. By understanding what is going on you will come to appreciate the bullworker for the work of genius that it is. You will literally 'feel goodness happening' (that sounds corny, I know) as you train. This is a very empowering feeling. You will feel strong and powerful, energetic and positive. After training for a while your increased understanding of what you are doing and your greater state of body awareness will lead you to experiment more, and to come up with your own programmes. At first though, stick to the basics and concentrate on getting used to performing each exercise correctly. The suggestions I give below are programmes that have worked for me, and which can also incorporate cross training (such as running and weight training) into your bullworker routines for even better results. Don't forget to warm up, warm down and stretch, and get proper instruction on all weight training exercises (also see the weight training link at the end of this manual). If you are doing weights as well as bullworker exercises, on the first weight training session start off light and do one set per exercise only. You might ache the next day but this is normal and shows you have trained well. Your body is merely adapting to the stress applied. Gradually build up the number of sets per exercise to three. Perform each weights exercise for 10-12 repetitions. The weight you are using should be heavy enough so that the last repetition is near impossible. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2011 Report Share Posted May 14, 2011 > > > > > > Hi > > > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > > > > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > > > > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > > > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > > > > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > > > > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > > > > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > > > Question am I doing things correctly, or am I missing something. > > > thanks > > > > > > > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. > > > > As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. > > > > Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. > > > > On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. > > > > You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. > > > > Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. > > > > I am sure that you will get quite a response to your question.Best of luck.Ed > >exllent post ED i have posted this information i acquired in hope it may help Diet is at least 50% of the fitness equation > A good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30- 35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish. > Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes. > All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake. > As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition. > A typical daily diet > For weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk. >Starting out on your bullworker training programme Using the bullworker couldn't be simpler, but first it may feel rather strange, especially if you haven't used a bullworker before or are new to fitness training. After you have performed each exercise a few times it will feel much more natural and your training will 'flow' more. Don't forget the need to remain focussed during your workouts. You need to be aware of what is happening to your body when you are performing each exercise. By understanding what is going on you will come to appreciate the bullworker for the work of genius that it is. You will literally 'feel goodness happening' (that sounds corny, I know) as you train. This is a very empowering feeling. You will feel strong and powerful, energetic and positive. After training for a while your increased understanding of what you are doing and your greater state of body awareness will lead you to experiment more, and to come up with your own programmes. At first though, stick to the basics and concentrate on getting used to performing each exercise correctly. The suggestions I give below are programmes that have worked for me, and which can also incorporate cross training (such as running and weight training) into your bullworker routines for even better results. Don't forget to warm up, warm down and stretch, and get proper instruction on all weight training exercises (also see the weight training link at the end of this manual). If you are doing weights as well as bullworker exercises, on the first weight training session start off light and do one set per exercise only. You might ache the next day but this is normal and shows you have trained well. Your body is merely adapting to the stress applied. Gradually build up the number of sets per exercise to three. Perform each weights exercise for 10-12 repetitions. The weight you are using should be heavy enough so that the last repetition is near impossible. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 14, 2011 Report Share Posted May 14, 2011 > > > > > > > > Hi > > > > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > > > > > > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > > > > > > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > > > > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > > > > > > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > > > > > > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > > > > > > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > > > > Question am I doing things correctly, or am I missing something. > > > > thanks > > > > > > > > > > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. > > > > > > As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. > > > > > > Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. > > > > > > On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. > > > > > > You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. > > > > > > Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. > > > > > > I am sure that you will get quite a response to your question.Best of luck.Ed > > >exllent post ED i have posted this information i acquired in hope it may help Diet is at least 50% of the fitness equation > > A good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30- 35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish. > > Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes. > > All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake. > > As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition. > > A typical daily diet > > For weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk. > >Starting out on your bullworker training programme > Using the bullworker couldn't be simpler, but first it may feel rather strange, especially if you haven't used a bullworker before or are new to fitness training. After you have > performed each exercise a few times it will feel much more natural and your training will 'flow' more. Don't forget the need to remain focussed during your workouts. You need to be aware of what is happening to your body when you are performing each exercise. By understanding what is going on you will come to appreciate the bullworker for the work of genius that it is. You will literally 'feel goodness happening' (that sounds corny, I know) as you train. This is a very empowering feeling. You will feel strong and powerful, energetic and positive. > After training for a while your increased understanding of what you are doing and your greater state of body awareness will lead you to experiment more, and to come up with your own programmes. At first though, stick to the basics and concentrate on getting used to performing each exercise correctly. The suggestions I give below are programmes that have worked for me, and which can also incorporate cross training (such as running and weight training) into your bullworker routines for even better results. > Don't forget to warm up, warm down and stretch, and get proper instruction on all weight training exercises (also see the weight training link at the end of this manual). If you are doing weights as well as bullworker exercises, on the first weight training session start off light and do one set per exercise only. You might ache the next day but this is normal and shows you have trained well. Your body is merely adapting to the stress applied. Gradually build up the number of sets per exercise to three. Perform each weights exercise for 10-12 repetitions. The weight you are using should be heavy enough so that the last repetition is near impossible. >Intermediate/advanced programme (with or without weights) 20-30 minutes cardio per day, including occasional sessions of interval training. 12 or more bullworker exercises and 30 minutes weight training (optional) two or three times per week. Aim to increase the intensity of the cardio work and increase the weights/repetitions/bullworker resistance as you progress. If you are doing bullworker exercises only, and not weights, then increase either the number of bullworker exercises and/or the number of repetitions of each exercise. If it's primarily strength/size gains you are after, stick to the isometric technique at first (smaller numbers of repetitions, holding contractions for 7-10 seconds) rather than isotonic (increased numbers of faster repetions). Later on you can always add in the isotonic training, which focuses not so much on getting strong, but remaining strong over longer periods of time. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted May 15, 2011 Report Share Posted May 15, 2011 > > > > > > > > > > Hi > > > > > The bullworker I purchased last weekend was the X5 second hand on e-bay. > > > > > > > > > > I have recently decided to get myself fit, this is my plan, were I am up to and what my aims are. > > > > > > > > > > Diet: I started a low carb diet my menu consisting of meals cooked with fish,chicken, steak, vegetables (green beans, broccoli, cabbage) brown rice, (everything cooked in Olive Oil) fresh fruit. Baked Potaoe.Lots of Water. > > > > > No Bread, No chips, No sweet things or juices. No pasta, no white rice. > > > > > > > > > > Exercise: I run 3 miles 3times a week half the distance hill work. I cycle 10miles on a Saturday. > > > > > > > > > > I have mentioned I have purchased a bullworker and I am starting training using it this weekend. Any advice would be most welcome. > > > > > > > > > > My aim: Currently I weigh 10st 5lbs = 145lbs I am 5`7 " tall. I want to put some muscle on (not bulk) and would like to be lean with muscle definition. > > > > > Question am I doing things correctly, or am I missing something. > > > > > thanks > > > > > > > > > > > > > > Well ,peoples opinions about diets almost invariably will differ.However you do not sound to me as if you are on a low carb diet.You are eating brown rice,fresh fruit,baked potatoes all of which provide carbs either in starchy form or in the form of sugars.What you appear to be doing is avoiding some forms of carbs such as refined rice and possibly bread if you had in mind the refined white type.I do not think that bread is particularly fattening or bad for you etc.A good quality bread whole bread can be a good source of vitamins,carbs and fibre. > > > > > > > > As far as I know carbs are not the enemy either although different types are treated differently by the body.Refined carbs can cause a rapid blood sugar spike followed by a quick fall that can be not very good for sustained energy levels.Very simple sugars like glucose if taken by themselves can for example do just this-sudden spike followed by a low.This is apparently due to the very simple structure of the sugar itself as compared to more complex sugars. > > > > > > > > Your eating seems quite good to me.I would however take some fish oil as it is good for all sorts of reasons and nuts can provide some very valuable essential fatty acids.I do not mean of course roasted peanuts etc{not a nut at all in fact}As with nuts seeds such as sunflower seeds also provide benefits. > > > > > > > > On the whole I would say don't get too hung up on the fine details of diet.Watch your body and adjust your food and exercise as you go. > > > > > > > > You are right in not wanting to bulk by overeating.The honest word for bulk is fat and that certainly not muscle. > > > > > > > > Final thought- it may be worth considering your basic physical type and doing some reading on ectomorphs,endomorphs and mesomorphs. > > > > > > > > I am sure that you will get quite a response to your question.Best of luck.Ed > > > >exllent post ED i have posted this information i acquired in hope it may help Diet is at least 50% of the fitness equation > > > A good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30- 35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish. > > > Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes. > > > All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake. > > > As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition. > > > A typical daily diet > > > For weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk. > > >Starting out on your bullworker training programme > > Using the bullworker couldn't be simpler, but first it may feel rather strange, especially if you haven't used a bullworker before or are new to fitness training. After you have > > performed each exercise a few times it will feel much more natural and your training will 'flow' more. Don't forget the need to remain focussed during your workouts. You need to be aware of what is happening to your body when you are performing each exercise. By understanding what is going on you will come to appreciate the bullworker for the work of genius that it is. You will literally 'feel goodness happening' (that sounds corny, I know) as you train. This is a very empowering feeling. You will feel strong and powerful, energetic and positive. > > After training for a while your increased understanding of what you are doing and your greater state of body awareness will lead you to experiment more, and to come up with your own programmes. At first though, stick to the basics and concentrate on getting used to performing each exercise correctly. The suggestions I give below are programmes that have worked for me, and which can also incorporate cross training (such as running and weight training) into your bullworker routines for even better results. > > Don't forget to warm up, warm down and stretch, and get proper instruction on all weight training exercises (also see the weight training link at the end of this manual). If you are doing weights as well as bullworker exercises, on the first weight training session start off light and do one set per exercise only. You might ache the next day but this is normal and shows you have trained well. Your body is merely adapting to the stress applied. Gradually build up the number of sets per exercise to three. Perform each weights exercise for 10-12 repetitions. The weight you are using should be heavy enough so that the last repetition is near impossible. > >Intermediate/advanced programme (with or without weights) > 20-30 minutes cardio per day, including occasional sessions of interval training. 12 or more bullworker exercises and 30 minutes weight training (optional) two or three times per week. Aim to increase the intensity of the cardio work and increase the weights/repetitions/bullworker resistance as you progress. If you are doing bullworker exercises only, and not weights, then increase either the number of bullworker exercises and/or the number of repetitions of each exercise. If it's primarily strength/size gains you are after, stick to the isometric technique at first (smaller numbers of repetitions, holding contractions for 7-10 seconds) rather than isotonic (increased numbers of faster repetions). Later on you can always add in the isotonic training, which focuses not so much on getting strong, but remaining strong over longer periods of time. > Well as I predicted some more good quality information has been generously contributed.In passing my main form of exercise has always been with weights and Bullworker is an important addition.However never forget that Bullworker is a form of resistance training just as weights,springs,tubing etc.One of the differences is of course that these other methods do not require an external load imposed by gravity to work as do weights.However not surprisingly there are commonalities of principles as one is still working with basic bodily adaptions to an imposed demand that result in the{the training effect or outcome}providing that sufficient rest and good diet allow this to take place. I did have one thought about olive oil.Vegetables oils are good to cook with it is generally held however when vegetable oils are heated and reheated they in fact become changed compositionally and become hard fats.Message from this is if you are not already doing so its a good idea to use fresh oil each time you use. Dont forget however that fats are needed in a good diet{its just the type and proportion that are the issue} as they provide many benefits.Many vitamins for example are fat bound ones{that is are carried by dietary fats}examples that spring to mind are Vit D,Vit A and Vit E.Your body also utilises some fats to make bodily hormones such as testosterone in males and oestrogen in females. Testosterone seems to be a major factor in male capacity to add a greater proportion of muscle than females are capable of.Female body builders here should not be taken as in any way typical as most appear to be dependent on exogenous hormones in the form of steroids and other substances. I look forward to seeing other responses to your question.Ed Quote Link to comment Share on other sites More sharing options...
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