Data's Hunt for Constant Progression

[lksurf2]

So I know you go fat heavy your first few meals. But with that many fats do you allow more with your last meals too? That's why I remember doing towards the end of my last gaining period. This time i will probably utilize more coconut oil esp with my pre training meal on days I workout later.

And isn't red palm oil a solid source of mct? Just not as much as coconut oil?


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[Provo82]

I am currently reading clouds of glory. Robert E Lee. I plan on reading the same book on Grant next.

cool stuff granite.

and austin that is alot of food kudos too ya, great info on the mcts to avoid bloat

[data4]

Same with with fats here.... How does ground beef/ground turkey settle? Heavy or not?

I havent eaten alot of fatty meats lately other than fish. My fattier protein sources are usual fish and eggs. I never really had an issue with turkey or beef though. I am just finding leaner foods with more oils is digesting a bit better.

My typical protein is
egg white
eggs
chicken breast
salmon
sardines
canadian bacon on occasion
once in awhile I will have some plain pork rinds as a protein fat source. I tend to stay away from the flavored to avoid the msg.

So I know you go fat heavy your first few meals. But with that many fats do you allow more with your last meals too? That's why I remember doing towards the end of my last gaining period. This time i will probably utilize more coconut oil esp with my pre training meal on days I workout later.



And isn't red palm oil a solid source of mct? Just not as much as coconut oil?


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I almost have to now with this amount of fats. I may have 15-20g in those meals whereas my protein fat meals are pushing 40-45g fat.

Red Palm does have a fair amount of MCTs but not quite as much as coconut. As an overall fat source it is one of the most well rounded. A good source to cover all your bases when fats are a bit lower.

cool stuff granite.

and austin that is alot of food kudos too ya, great info on the mcts to avoid bloat

It definitely helps man. Probably useful to someone like yourself that tends to add more fat to their diet.

[SideShowDoc]

Evco is roughly two thirds mcts for your info peeps

[data4]

Evco is roughly two thirds mcts for your info peeps

Correct

Here is some great info on coconut oil.

http://www.ncbi.nlm.nih.gov/pubmed/10948851

[lksurf2]

So is that saying that you basically should not use coconut oil as your souls source of fat?


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[SideShowDoc]

For sure. Make sure you get your Efas is the most important thing, then after that just get a variety. Ecco, evoo, butter grassfed, animal fats, nuts, etc. Getting a variety over the week is probably a better idea then trying to jam small amounts of them all into one day also.

[The Solution]

Seeing Austin Squat 495 x 6 and then popping a blood vessel in his eye = Epic.

[data4]

So is that saying that you basically should not use coconut oil as your souls source of fat?

As your soul source of fat no I would not but it is useful. I always cover my bases with fish oil and other omega 3 sources and from there I mix it up just like SideShowDoc mentions. I do not use macadamia nut oil everyday or evoo etc. Some days I rotate them or use some chia seeds, or red palm and so on. Cover your bases then get variety.


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Seeing Austin Squat 495 x 6 and then popping a blood vessel in his eye = Epic.

Haha that was a rough set after the 7 others I did lol The blood pocket was pretty nasty. Breathe Austin!

[data4]

Re post from Bobs Journal. He was in town so him, his buddy Winston, Jerica and Myself train Friday and Saturday.

Back from Saturday

Hammer Strength Row Machine (1:2:1:2)
2 sets of 8 reps pronated into 8 reps neutral.


DB Row's: (1:2:1:1)
6 total sets working up till failure was reached. 8 reps per set.


Smith Machine Deadstop Rows: (1:4:1:1)
4 total sets
Set 4 was a triple drop


A1: Reverse Grip Pulldown: (1:1:1:1)
x 8 (4 Sets)


A2: Rope Cable Pullover (1:2:1:2)
x 8 (4 Sets)


B1: DB Single Arm Lateral (1:1:1:1)
x 12 (4 Sets)


B2: Band Pull Apart (1:1:1:1)
x 15 (4 Sets)

[data4]

Its been awhile since I have done any early morning training but today felt good. 6:30am back attack with Jerica Mattox and Marc Snyder. It went something like this.


*Everything was done with partner rest periods for the most part. We kept moving and didnt sit around between sets.


-Banded One Arm BB Rows: Worked up in weight over about 4 sets. For 3 working sets we added a small band to the end while the other person stood on it. 3 sets of 8 and these were grinders.


-Machine Lat Pulldown with a forced partner stretch on each rep: 4 sets of 8-10 reps with a 1-2 sec squeeze at the bottom.


-Smith Machine Dead Stop Rows: 4 sets of 6 on these working up to a pretty heavy weight. The focus was to really drive up off the stoppers. We stood on a box for full ROM.


-Rope Pullovers: 4 sets of 10.
Nothing fancy just focusing on stretch and contract. Lats were about to explode at this point.


-Banded Hypers: 3 sets till failure. On the 3rd set we went to failure then stripped the band and went again.


-Seated Calf Raises: 3 sets 10 with a triple drop on set 3


-Standing Calf: 3 sets of 10

[The Solution]

Looks like another thrashing like Saturday!

[D-NUTZ]

Love the movement selection; all of my favorites.

Those partner stretch pulldowns are the way to jesus.

[Provo82]

do you guys eat refined co or unrefined? theres literature to support use of either, and taste preferences to take into account also.

[lksurf2]

do you guys eat refined co or unrefined? theres literature to support use of either, and taste preferences to take into account also.

I use the trader joe's brand which I believe is unrefined. I think you get more of the overall nutrients plus flavor form it this way which is the other reason I like using it.