Mon 1 Jun 2009
LESS VOLUME, MORE GAINS
Posted by John Little under Uncategorized
We received a comment to one of our posts last week that I felt warranted a bit more attention. The gentleman who made the post is Anthony Johnson, and he has found that training once a week for 10-minutes using the Body By Science principles has resulted in far better results than the 10-hours per week that he used to spend training. I just found it to be an interesting post that warranted a little more attention. Here is what Anthony wrote:
Hey Doug and John
I made a blog post today that I think both of you will enjoy reading and viewing.
This is the link
I cant thank you both enough for writing BBS, its literally changed my life.
-Anthony
Good work Anthony!
I have a question about paleo diets… if I understand correctly, one would avoid grain based carbs because of omega 3 vs 6 profile…. where does fruit fall in a paleo diet? (or could someone direct me where to find out this info)
Sorry, is the paste below accurate for paleo diet:
Paleolithic Nutrition: Guidelines
“Be satisfied with the needs instead of the wants.” -Teeton Sioux
The principle tenet of a Paleolithic diet is simple: eat only the foods of our paleolithic ancestors. Before eating a food in question, ask yourself, would this food be edible in the wild, in the absence of technology? Edible is key to this principle, because it eliminates foods such as potatoes and legumes that require cooking or processing before eating them. This tenet also eliminates many breads, grains, and processed foods.
Disallowed Foods
Sugars
Do not eat sugar, molasses, sucrose, high fructose corn syrup, fructose, or any processed sugar.
Grains
All grains are not permitted, such as: corn, wheat, wheat germ, barley, oats, rye, rice, buckwheat, and others.
Legumes are not allowed: this includes peanuts, beans, and soy.
Starchy foods are not permitted, such as: potatoes, yams, and parsnips.
Seaweed byproducts, such as agar and carrageenan, are not allowed.
Meats
Processed meats fall into a gray area: if it at all possible try to choose processed meats without preservatives. Make sure processed meats do not contain any harmful additive such as corn, corn products, starch, and sugars. Uncured bacon may be found from a local butcher, or bacon cured with honey can be found at Oscar’s Smokehouse.
Dairy
Dairy Products are not allowed.
Misc.
Other foods that are not permitted include: coffee, cashews, bread, pasta, other starchy foods, canola oil, commercial mayonnaise (because of additives), ice cream, candy, chocolate, carob, whey powder, margarine, commercial ketchup, baking powder, mixed nuts, and FOS (fructooligosaccharides) products.
Allowed Foods
Quantities are not restricted.
Sugars
Honey is the only allowed sugar product. Use small amounts of honey.
Veggies
Most vegetables, fresh or frozen and raw or cooked, are allowed including: asparagus, broccoli, cauliflower, artichokes, beets, Brussell sprouts, cabbage, carrots celery, cucumbers, eggplant, rhubarb, peppers, garlic, lettuce, spinach, mushrooms, onions, turnips, and watercress.
Meats
All unprocessed meats such as: beef, pork, chicken, turkey, quail, ostrich, fish, shellfish, lamb, venison, rabbit, and eggs. Wild game is preferred as is eggs from free roaming chickens.
Some processed meats are allowed, but many require writing letters to manufacturers to verify the absence of restricted foods.
Many processed meats contain starch, soy, corn products, and other disallowed foods. These foods are not entirely disallowed, just don’t make them a frequent staple.
Fruits
Most fruits are allowed such as: avocadoes, apples, tomatoes, olives, apricots, ripened bananas, coconuts, dates, berries, cherries, citrus fruits, peaches, pears, tropical fruits, and grapes.
Nuts
Most nuts and edible seeds are allowed, such as: Almonds, Brazil nuts, walnuts, chestnuts, filberts, and pecans. Remember, peanuts are not technically nuts. Cashews in there raw form contain a toxin and are not allowed.
Misc:
The following foods are allowed: lard, olive oil, coconut oil, tea, mustard, and juices with pulp and without additives.
Again, if you are trying to lose weight, go easy on the carbohydrates.
Why can’t I eat whey powder?
Because it’s diary(milk) which our ancestors allegedly didn’t use.
I personally find this list too restrictive. I mean, sure most of the foods on the “not allowed list” are not good for us in large quantities and some really need to be avoided, at least most of the times. But I don’t see how drinking 2-3 home brewed coffees (with 1 tbsp. sugar and some milk even!) per day is affecting you more negatively then the same amount of tea with a comparable amount of honey.
Also, our ancestors are probably “cooking” foods since ~1.5-2 million years to increase digestability with great success.
Industrially processed foods is what we have to avoid like the plaque, IMHO.
Franco
Thanks Franco… I actually will be using unsweetened, unflavored whey isolate as a major protein source. I have been getting occasional muscle cramping in my abs, and am considering getting off the low dosage crestor 10 mg that I am currently on for 3 months to see if there may be a connection. I already watch what I eat but was thinking that avoiding grains and focusing on carbs that come from fruits and vegetables would be a good thing. (My ldl and total cholesterol and trigs are great, just low hdl) I’m thinking paleo and fish oil may be just as good.
This morning, I’m headed for the basement for low back blitz
Nautilus Low Back
Trap Bar Stiff Leg deadlift
Nautilus low back
Will video and have on my facebook page.
Richard Chartrand
richard.chartrand@sunlife.com
Well, now that I’m dieting down I minimize grains and sugar too, I’m just not so religious about. Calories is what matters. And carbs mainly from fruits/ vegetables/honey is never a bad thing.
I got my cholesterol checked last time when I was on a similar diet two years ago and it was just fine. Might get to check it soon again.
But nothing/nobody will keep me away from my (home made) birthday cake tomorrow (turning 41)- with whipped cream! :p
Franco
video of my low back workout will soon be on youtube as well… search ss153015…
note I thought I was doing stiff legged deadlifts with knees a bit unlocked, but I’m seeing that it is more of a cross between sl and reg deadlift… videos are instructive… also, wonder if anyone else has trouble with top rom with nautilus low back…? many people who train with me, can’t get that last few inches, at any weight?? any tips….
Happy Birthday, Franco!
Anthony
Great job!! You’re living proof of the results of scientific, no-nonsense training. I think your best results are still ahead of you. I’m also certain that you have found much more productive activities to engage in during the nine hours and fifty minutes of weekly spare time you now have.
Keep up the good work!
Ed H
Franco wrote: “I personally find this list too restrictive.”
Agreed!
Thanks everyone, I look forward to better gains! I’m assuming this primarily has to do with my age? (20)
As for free time…ha! Oh god, as much as I love being in the gym, it’s hard to even fathom how much time I spent doing all that non sense before. Most often it was well in excess of 10 hours a week…
thanks again guys, lookin forward to posting up future WOWs here /w everyone else.
-Anthony Johnson
i attempted to leave a comment a few weeks ago but for some reason it did not get posted. There was a comment above it saying that it was being checked by the moderar. but since then when i open up your comments, i see my name and email address still there without a comment. what gives? i would like to add a comment in the future. thank you, milton
For really good advice about Paleo diet and on how rigid, or relaxed, with it you’d like to be, you can do no better than read ‘Protein Power Lifeplan’ by Dr Michael Eades and Dr Mary Dan Eades. Mike Eades has a brilliant blog and is very good at answering questions, I can’t post the link because my comment won’t get posted, but here it is kind of broken up: www followed by .proteinpower. followed by com/drmike/
I’ve been following a Paleo diet for nearly three years now after discovering I was intolerant to grains. I eat no grains at all and no dairy apart from a drop of milk in tea - I am a Brit after all and can’t do without a proper cuppa ! The only other dairy I have is some whey before and after my workout, plain whey which I mix with a few berries and raw eggs. I don’t find the Paleo diet restrictive at all, I eat tons of meat and fish (all cooked!), eggs, nuts and non-starchy veggies, usually fried in coconut oil or goosefat.
Anne