Good chat on eating 2 meals per day

Good chat on eating 2 meals per day
http://www.marksdailyapple.com/forum/thread40848.html


"Neurologist Dr. Kruse [would say] it is essential to eat breakfast 1st thing in the morning, to preserve the Circadian Rythm in the brain [and] dinner by 6:00 PM."

The food calls out to you, not the packaging

Watching a travel show on PBS a few years ago, the host was touring a central market I think in Spain.

As they were walking among the stalls, the local guide pointed out the variety of colors and textures from all  of the bright fruits, vegetables and other produce piled and hanging all around the mercado. She noted that in a supermarket the bright colors of packaging call out to you: the bright orange Wheaties box, the red and white stripe of Coca-Cola, etc. But in the market, it is the natural colors of real food that call out to you, the bright red skin of the apples, the yellow bananas dangling, green stacks of avocados and limes.

Mercado Central, Valencia, Spain



From https://isastudentblog.files.wordpress.com/2011/10/mercado-central.jpg

10 second rule - good point about training type IIB muscle

Type IIB muscle is the fastest of the fast-twitch muscle with very short fatigue time of around 10 seconds.

Chad Waterbury makes a good point in the article below: if you just limit your sets to 10 seconds, regardless of whether you are lifting less than a heavy load, you will target type IIB. Another way is to stop a set when the speed slows down noticeably, for me this is easy I noticed the slow-down as my IIB muscles fatigue pretty clearly.

I personally have a lot of type IIB muscle, I am definitely a fast-twitch guy not an endurance guy. Having said that, it is easy to sort of "bypass" the type IIB muscle when lifting by doing sets that last longer than the IIB muscle can peform, namely longer than 10 seconds. If you go by many of the standard conventional recommendations which say to do 8-12 reps or 12-15 reps etc. this could easily put you over 10 seconds.

Prior to reading this I have had success hitting IIB muscle through heavy weight pullups and dips. But Waterbury is stressing that the weight does not have to be heavy, it can be lighter just lifted fast over 8-10 sets and still target IIB muscle.

I noticed and practiced this principle in running: just by doing it I realized that to hit the type IIB muscle you do *not* have to run all-out sprints like some would suggest, which blows your CNS out pretty quick. Sure, all-out sprints are an intense cardio workout, but we are talking about hitting IIB leg muscle not cardio muscle. In fact, if you just run all out sprints (as many suggest and as I have tried in the past) your CNS will be toast way before your leg muscles really get the workout you are looking for.

Instead, just running sort of "low-key" sprints--still sprints but not all out--but running a lot of them like 8-10 will work the type IIB muscle deep. The 10 second rule applies here, just run sprints for 10 seconds or less even if they are not all out, and do a lot of them.

In general, I find that most "muscle building" advice out there is *not* really geared toward the minority who have a large amout of IIB muscle but to the majority who have IIA. And then there are the running and biking magazines for the type I endurance guys...

10 second rule
http://chadwaterbury.com/the-10-second-rule/

Good mucle fiber type descriptions from Gatorade Sports Science Institute

Good mucle fiber type descriptions from Gatorade Sports Science Institute
http://www.gssiweb.org/Article/sse-54-muscle-adaptations-to-aerobic-training

Especially good point that training does two things:
-for red muscle, training increases the mitochodrial density allowing the

-for white muscle, training increases capillarity i.e. the # of capillaries surrounding the fibers, bringing more blood faster and creating more surface area between capillaries and fiber

The way I think of it, red muscle becomes harder and denser with training, while white muscle becomes fatter and juicier.

GLUT-4 powerpoint

Great powerpoint about GLUT-4 and other forms of glucose uptake ex. GLUT-2 in the liver.

by Elizabeth Neufeld, LSU Health Sciences Center

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=3&ved=0CCwQFjAC&url=http%3A%2F%2Fwww.medschool.lsuhsc.edu%2Fbiochemistry%2FCourses%2FBiochemistry201%2FScott%2F05Neufeldlectures123corrected.ppt&ei=-J-5VNCrNoOeggSL34LoBA&usg=AFQjCNEDztJMmzP2qFs77xrNYX1VQepUFg

Cutting edge chelation breakthrough for mercury and other heavy metals

Novel Oral Detoxification of Mercury, Cadmium, And Lead with

Thiol-Modified Nanoporous Silica

http://www.ohsu.edu/xd/education/schools/school-of-medicine/departments/basic-science-departments/biomedical-engineering/bme-labs/yantasee-lab/upload/am5007707.pdf

Interesting side note about fumed silica another powerful chelator:

"Fumed silica has been FDA approved for food and pill additives for up to 2% by weight."

 




  

Eating 1/3 calories in the morning

Eating 1/3 calories in the morning
http://www.livescience.com/45990-morning-meals-cut-evening-food-binges.html

I had experimented for a while with the Warrior Diet principles that you should not eat much during the day and similar diets that advise skipping breakfast altogether. They never really worked. I was always tired during the day.

Eating a lot of calories in the morning does not necessarily mean eating lots of carbs, it could be moderate carbs and more fats and proteins.

One of the biggest points in the article that rings true for me is that eating in the morning gives you much more "bang for the buck" in terms of satiety. I find I don't want to eat for a long time after eating big in the morning, whereas if I eat a big lunch or dinner I just want to keep eating on and on.

As always it is always personal and each person's genes are different.