Jump to content


  • Content count

  • Joined

  • Last visited

  • Days Won


About Vlad

  • Rank
    Heavy Lifter

Profile Information

  • First Name
  • Location
    Indy, IN
  • Gender
  • Height
    1.9 m (6'3)
  • Body Weight
    105 kg, 43 yo
  • Press PR
    OHP: 102 kg
  • Deadlift PR
    270 kg
  1. Paul Carter On Knee Wraps/health

    I don't think most people start using knee wraps until they start hurting for one reason or another. So to generalize that knee wraps cause knee pain has really no basis. They may cause pain if misused, but the same can said about anything. Knee wraps and belts have their place in training
  2. Modified Sheiko Review

    Excellent review, Bjarni. Would you consider running these programs again?
  3. Squat Insanity?

    And based on "seems" you can recommend or even jump into this yourself?
  4. Squat Insanity?

    I wouldn't do that kind of training. The guys was basically crippled by the time he finished the routine and he actually didn't even set any PR's in his squat. If he made a huge PR in squat, then maybe one could "justify" that. But it obviously didn't work for him.
  5. "dat Supplements" Roundtable Thread

    I certainly think that supps can be useful. For example if you are on a low cal diet, then whey would be a good idea. Fish oil, vitamins, minerals are a good idea for health reasons as well. In general, I think that for those who want to diet down to low BF levels supps can be beneficial. But supps (those that are legal) do not increase strength performance. This is why they are not very interesting to me, at least for now with my current mostly strength oriented goals.
  6. "dat Supplements" Roundtable Thread

    Maybe I am lazy, but I am not taking any supplements. I was experimenting over the years with different stuff - creatine, whey, maltodextrin, etc. I have seen good progress when taking supplements and when NOT taking any supplements. During a 12 months period preceeding my 270 kg deadlift, I was not taking any supplements at all as an experiment in order to see what my progress would be. My progress was quite good, and I wasn't a beginner at that time. So my take on supplements is that if you don't take them, you are not missing on anything at all. But if you decide to take something, do it, if you feel more comfortable like that. Good training and good diet is all one needs. Maybe this sounds like a cliche nowadays, and you think that I am an old fshined guy ignoring "research". To this, I would answer that I have read almost everything I acould find in scientific journals on the supplements I was taking, and my conclusion based on that - you don't need supplements.
  7. Carb Backloading

    I think that in general there can be no guarantee that one can “reset” insulin sensitivity with a ketogenic diet. Most likely there will be an improvement, but whether it lasts after you stop the diet is another question. The result also depends on whether it is a maintenance, calorie restricted, or calorie surplus diet. I would guess that if one gains weight on a ketogenic diet, things are not going to improve much (if one had a problem). There is a good correlation between obesity and type 2 diabetes, but there are many who are obese and have no type 2 diabetes, and the other way around. If one is obese and has type 2 diabetes, then losing fat and doing exercises will improve the condition, but one is unlikely to be cured by that. Also, type 2 diabetes is a very generic term and in reality there are many stages of the disease, which are substantially different from each other. Maybe in the early stages, when there is still a substantial beta-cell mass it’s possible to reverse the condition.
  8. Carb Backloading

    I meant that the diet that they followed before the test was most likely a typical carbohydrate diet. So the circadian rhythm in the study was a reflection of that diet. When they did the test, they didn't follow their previous carbohydrate diet, but the rythm still continues because it takes a few days (maybe a week) to overide it. When you change a pattern, it takes maybe a week (I don't know precisely how long) for the brain to recognise that now there is a new pattern and to adapt to it in order to make the body more eficient. CBL is an attempt to exploit the body's inefficiency when you use an eating pattern that the body is not adapted to. As a rule, we are adapted to a diet where we eat food (with plenty of carbs) early in the morning and try not to eat a lot before going to sleep. This is a generally recommended diet, and as a rule our bodies are really efficient on this diet as can be seen from the fact that insulin sensitivity is high in the morning (good for carb metabolism) and worse in the evening (when you are not supposed to eat too much). If you switch to CBL, then the body will be less efficient. But my point is that this is a temporary phenomenon. I have no doubt that our bodies can adjust to any eating pattern you choose. Just give it enough time. The body’s adaptation will be of an efficiency one so that you can metabolise the food in a much better way (not so that you can build more muscle). In this case, I think the adaptation will be such that insulin sensitivity will be highest in the evening when you consume a lot of carbs. Of course, I have no proof for the above. But it makes a lot of sense that it should be like that. The bio-rhythms exist in order to make us more efficient for a certain pattern of activity. If the pattern changes, then the old bio-rhythm makes the body very inefficient and if it were not possible for these rhythms to change and adapt to a new pattern, then they would be detrimental to our existence and survival as a species (in the past of course). I think you mentioned somewhere studies showing that it doesn't matter for the body composition when during the day you consume the diet's macronutrients. This, if true, actually supports what I wrote above about the bio-rhythms. The body can adapt to any eating pattern and be efficient regardless of the timing.
  9. Carb Backloading

    This is not so. Insulin is not just a storage hormone. It also inhibits fat lypolisis and oxidation, and that's exactly what you want when losing fat. I think we have created (or maybe I should say - I have) a lot of unnecessary confusion around this subject. I have touched the subject of insulin resistance very superficially and one will obviously find a lot of examples when another mechanism is in operation. There are at least a dozen different mechanisms. Regarding the circadian rythm and insulin sensitivity during a time of day. Here one again needs to understand what causes circadian rythms. This is not something that happens "naturally" and is just so and should be accepted as a fact. Circadian rythms are caused by cyclical patterns of activity during the day. Our brain "catches" these patterns and starts acting accordingly. If you change the patterrn of activity during the day, the brain will notice that and make appropriate changes. So if people in the studies on glucose sensitivity display a certain pattern, one has to remeber that those people are most likely on a typical carbohydrate diet which has an intrinsic property to generate insulin resistance. The brain adjusts all other hormones accordingly so that the body has the best chance of survival under those conditions. If you now start doing some medical tests on these people, one will notice that some properties behave in a cyclical way (lie insulin resistance) even if the underlying cause is not present during the study. But allow the new pattern to operate for a week, and the brain will adjust a lot of different things in a different way, and a new circadian rythm will be created. Regarding CBL, I have said before - this is a very conveniet diet for myself to adhere to. The easier it is to adhere to a diet, the better results you will get. This is why many people get good results on CBL. But a lot of other people get very good results from other IF diets and they find it easy to adhere to those diets as well. Some people find it easy to adhere to a diet with lots of carbohydrates. But some don't.
  10. Carb Backloading

    Just wanted to add: not really forcing anyone to read my explanations. I am a scientist working in this field and for me going into the minor details is very natural. But for most people, who are unlikely to be familiar with the underlying science, this may not be as interesting. To be honest, I find CBL a very convenient way to eat. This has always beem more or less a natural way of eating for me and I always had difficulties sticking for a longer period of time to a more traditional diet. But the theory behind the diet I find very unconvincing, and I am not talking about diet studies, but about the undelying biological processes that happen in the body. Still, I am following CBL myself and I find that this way of eating works pretty well for me. In my view, CBL - like any intermetant fasting diet - has one useful advantage. The diet upregulates the machinery involved in fat burning and actually makes the body capable of switching quickly between carbs and fats utilisation. This is very useful as you can easily tolerate short term calorie restriction without experiencing any side effects of crashed energy levels since most people have large reserves of fat and very small carbohydrate reserves (in comaparison to fat). So this is very practical as you are no longer a slave of a diet. But for losing fat, one just need to be in a calorie restriction. Whatever method creates it - works. Everything else - doesn't.
  11. Carb Backloading

    I guess you didn't read my explanation why the insulin sensitivity is higher in the morning and why on CBL you are very likely going to remain in the insulin sensitive state until the end of the day? There's a reason why you are more sensitive in the morning, and that is not because it's just more natrual like that.
  12. Carb Backloading

    Yes, that was what I meant. Thank you pointing this out! But coming back to the topic, in my view there is a major flaw in the CBL theory. The theory builds on several assumptions, the major ones being: 1) Muscle cells and adipocytes (fat cells) become insulin resistant by the end of the day, or at least less sensitive than in the morning. 2) Training increases sensitivity of muscle cells, whereas sensitivity of adipocytes remains unchanged. Therefore if you load carbs after training in the evening, the carbs will not be taken up by adipocytes (at least not as well as in the morning), but muscle cells will readily uptake the available glucose since they are sensitive after training. On the surface this sounds good. But the big question is if the adipocytes become insulin resistance by the end of the day if the diet is basically ketogenic until after training. Here one needs first of all to understand why adipocytes and muscle cells (hepatocytes for that matter as well) become insulin resistant by the end of the day. The major mechanism is the insulin receptor down-regulation caused by the receptor endocytosis upon ligand binding. In other words, after insulin binds to its receptor, the receptor disappears from the cell surface. Inside the cell, insulin dissociates and then receptor goes back to the cell surface. However, continuous and prolonged incubation of cells in the presence of insulin leads to a substantial reduction of the insulin receptor concentration on the cells surface. This is a pretty complicated process and I depicted it very simplistically for clarity. The question is: if you don’t eat glucose during the day and basically remain in a state which is metabolically similar to a fasted state, what will cause insulin resistance by the end of the day? There’s nothing to induce it, as far as I am aware of. When you fast at night and insulin concentration drops, the concentration of receptors on the cell surface gradually increases. If you continue to fast until evening, you will remain insulin sensitive by the evening. If all you eat is fat and proteins that do not spike insulin (like suggested in CBL), then insulin will remain low during the day and you will end up being insulin sensitive by the evening. In adipocytes, there is a theoretical possibility for another mechanism of insulin resistance, not caused by the insulin receptor down-regulation (but receptor down-regulation is a major contributing factor, if it’s present). Basically, mTOR provides a positive feedback on IRS1 activity via Ser-posphorylation. Attenuation of this feedback due to inhibition of mTOR caused by adipocytes hypetrophy and hyperplasia is speculated to be a major mechanism for the insulin resistance in adipocytes. How adipocyte hepertrophy inhibits mTORs is not known, but still this mechanism doesn’t exactly fit into the picture. In the absence of insulin, fatty acids will not be uptaken by adipocytes anyway and the described mechanism of inhibition appears to operate in obese people only, which are not exactly the population who are supposed to employ CBL. Summarising the above, the major premise of CBL – assumption 1 – is known to operate in people who eat during the day a carbohydrate diet, and this carbohydrate diet induces the insulin resistance. Since CBL advocates not to eat carbohydrates during the day, and carbohydrates are a mechanistic reason for inducing this resistance, it is absolutely not clear if the assumption 1 operates when one follows CBL.
  13. Carb Backloading

    When arguments come to spelling errors' checks, I am out of such discussions. For your information, the spelling "hypoglycaemia" is very common. I would also advise you to double check your own spelling as it's not without errors.
  14. Weighted Pullups/pullups Routine

    Interesting article!
  15. Carb Backloading

    Hypoglycaemia, not heperglycaemia. This is a known phenomenon and may happen (under those conditions!), but not necessarily, and even without any training. If it happens, the training will make it much worse, of course. The other two statements are clearly BS, but the way you address them doesn't actually disprove them. Have you noticed the word "may" in the first statement? Even if people lose muscle, that statement is still correct due to "may". So don't waist your time on this. Regarding BF loss, the only thing that is stated there is that there will be some, but not that it is superiour to other methods. Keifer is a smart person and knows how to word his statements. In the statement about the fat burning for the entire day, he is talking about the process during which the fat is burned, not about net fat loss during that period (otherwise he would have said that). So you can't disprove his statement with that reference you give. This is actually a mistake I have seen you made on many occaisions - equating burning fat to losing fat. You can easily burn fat all day and gain some in the process as extra BW. So whenever he talks about burning fat and you give a reference that BF is not lost in some studies, this doesn't mean a thing! But a good breakfast with lots of carbs can definately switch off fat burning for up to 4-5 hours. This is not an entire day, but if you follow the breakfast with lunch containing carbs (and people who eat carbs for breakfast will definately eat carbs for lunch), then the fat burning process will be delayed until you go to bed. So for practical purposes, his statement is again correct.