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  1. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I didn't learn it until I was diagnosed as Type II diabetic about 8 years ago. This was part of the "welcome to life as a diabetic" class they prescribed. I was fortunate to be able to lose a significant amount of weight a few years ago and am now able to manage it with diet and exercise. But if...
  2. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    It took a while, but I finally found the podcast that discusses how lean mass percentage can be calculated. The topic is losing fat vs muscle, but to talk about the studies that address it they have to discuss how body composition is measured. The real content starts at 13 minutes; jump to that...
  3. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    The body creates glucose from just about anything. Your brain ONLY runs on glucose. If you eat only protein, your body converts some of it to glucose. If you eat only fat, your body converts some if it to glucose. If you don't eat at all, your body breaks down your own muscle and fat to create...
  4. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    If you miss them, do them more. There's nothing magic about any routine you pick. Or, maybe you can up the weight a bit to get the same amount of "mental challenge" out of fewer reps. And don't be scared of rows - they are actually a great accessory for deadlifts! Flex your knees and bend at...
  5. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I'm not saying what you read was right or wrong. But a few things I've learned to watch for when it comes to health science: Studies are usually performed on mice, pigs, chimps, etc. rather than humans. It's assumed that the metabolism of these other animals is the same as in humans, but in...
  6. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    Really good podcast episode talking about the benefits of strength training as you age. They talk about some studies in groups as old as 90, still seeing terrific strength gains.
  7. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    You have to view obesity as a chronic condition, not an acute disease. You don't get "cured" of obesity like you don't get "cured" of lactose intolerance. It's with you forever. You either "treat" it forever, whether through drugs, lifestyle or a combination, or you have symptoms. Just like some...
  8. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    BMI is based strictly on height and weight - it doesn't do anything to account for lean/fat mass percentage. So if you're losing weight, your BMI is going down. There aren't any really great ways to measure lean mass outside a medical setting. The impedance can be way off from an absolute...
  9. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I've found that many places will have two-packs of peeled hard boiled eggs in their refrigerated food sections. Usually have to look for them, but they're there. Not great, but take them down quick and follow up with coffee. I try to avoid the carbs in most protein bars.
  10. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    1.3 - 1.6g/kg bodyweight, or 0.6 - 0.7g/lb bodyweight. That's the range to make sure you are maxing out your muscle synthesis. You can eat more, but most likely it will just end up being calorie surplus. You can probably get by with less than 1.3g/kg, but as you go further below that you are...
  11. besserheimerphat

    Brush your teeth...or die

    So nitric oxide is the one weird trick that Big Pharma doesn't want us to know about?
  12. besserheimerphat

    CFB hacking: call your shot

    Obligatory link:
  13. besserheimerphat

    Defensive Philosophy

    How's it working out for them?
  14. besserheimerphat

    Defensive Philosophy

    Why was Verdon out? I heard he wasn't playing but not why. He's not in the portal is he?
  15. besserheimerphat

    Defensive Philosophy

    And the other was in a crazy snow game, which tips the balance in the offenses favor (and we did win, btw).
  16. besserheimerphat

    Defensive Philosophy

    In non-game-prep practices, they do a bunch on 1-on-1 work. In game-prep practices, the offense will mostly work against a scout team that runs the opponent's defense. We need talent, and time to develop both the individual talent and teamwork (combo blocks, everyone reading fronts the same...
  17. besserheimerphat

    Defensive Philosophy

    The NFL is the least innovative football organization in the country. They took forever to evolve from Hawkeye offense to more open looks. All the innovation starts at the HS/JUCO level where coaches have to work around major talent discrepancies. Those concepts trickle up as those coaches...
  18. besserheimerphat

    Defensive Philosophy

    So we either need to develop them, or have a crystal ball to magically find the guys who don't have the pedigree/measurables th attract blue bloods but will turn into monsters anyway...
  19. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I hear you. I went from 365 to 230 to 265 over the course of about 2 years, and have been holding steady at 265 the last 2 (I'm only 5'8"). Obviously a person who wants to lose weight has to make changes. But the way our society and healthcare systems work, they don't do a good job addressing...
  20. besserheimerphat

    Help! I'm Fat - *** Official Exercise and Weight Thread ***

    I don't disagree that most weightlifting injuries are caused by people doing stupid things. Often going too heavy too soon, or not having a spotter/using safeties. ETA: the guys I've been following lately take a different approach to programming and periodization. You don't increase the weight...
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