Did You Know?
11/23/2004
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Q: Hey
Mike,
I’ve read a lot of your fitness articles and found them to be successful. My
question is how much alcohol will affect a diet. I mean, say you’re hanging out
with a bunch of your buds and you have a few brews too many of, let’s say,
"Miller High Life." How much will this throw off a diet?
Thanks for your time.
Kevin
A: Well Kevin,
It just so happens I am enjoying a Bud Light as I write this. The answer to your
question is really common sense. Hanging out with a bunch of buddies getting
annihilated two to three times a week will not only throw your diet off a little,
it will hinder your workouts. Now, drinking one to two beers a day, which according
to many studies has a few health benefits, and getting drunk once in a while
shouldn't stand in your way of getting a lean look. Everybody's metabolism is
different, however, and one has to make adjustments according to how your body
reacts. For instance, if you are already eating a "clean" diet that
features low to moderate amounts of carbs, high to moderate protein, and low
to moderate amounts of fat and you are unable to attain a lean look, it is probably
necessary to reduce the amount of alcohol you drink. You can also change the
types of drinks you consume in order to reduce the amounts of carbs you take
in. For example, switch from regular to light beer, try rum (Captain Morgan is
my favorite) and Diet Coke. People who are successful in getting lean, strong
and muscular are successful because they do things correctly over the long haul.
Keep a journal and see how your body reacts to what you do to it.
The next comment was written in response to my latest
“Did You Know”
column 10-28-04.
Q: Interesting
information you have in those articles about soy. Being a vegan
(no food from animals) for a few years now, I've done a lot of
research myself.
"…soy isn't what it's cracked up to be. In fact, many
experts claim soy is not only a health risk, but that it can have irreversible
side effects. One of these experts is Dr. Kaayla T. Daniel. In her new book "The
Whole Soy Story," she reports that pediatricians are seeing more and more
cases of emasculated boys reaching puberty with breasts, tiny penises and undescended
testicles due to being fed soy formula as infants."
Duh.... The best thing for a human child to drink is, you guessed it...their
mother's milk. Oh yeah, does Dr. Kaayla explain WHY they have breasts?
'…soya flour lowers testosterone levels. Low levels of
testosterone can be detrimental to gaining muscle mass and strength. There is
a direct relationship between the level of your testosterone and your relative
strength. A study by British scientists showed that subjects who were given soya
flour supplements had a 10 percent decrease in blood testosterone. The test subjects
took the supplements for six weeks. All you idiots out there drinking soy milk
and consuming other soy products stop immediately. The wool has been pulled over
your eyes by the United Soybean Board. And by the way, one of soybeans’ main
uses in Asia is for fertilizer. (Eor. J.Clin. Nutr., 57: 100-106, 2003)."
Hmmmm. Interesting, so I guess that means I should be a weakling by now, and
have to get pushed around in a wheelchair. Specially (he means especially) after
I have soy milk in my cereal, and have some tufo (isn't that tofu?) at lunch.
But no, instead I'm out mountain biking, riding MX, and I'm a construction worker,
who can handle heavy lifting just like the people who don't drink the soy. SO
will I be growing breasts soon (it’s very possible)? I'm thinking your British
research scientist left out some details when they published this study, probably
other factors, like the diet of the subjects in general. If having low levels
of testosterone is bad, what if they're too high? According to a notable source
(http://www.pcrm.org/health/prevmed/prostate_cancer.html), high levels of testosterone
can increase the risk of prostate cancer.
I could go on and on...but I’m not, I’d just like to point out that there's more
than one side to every story. Maybe more effort should go into researching statements
before they're up on a Website and make the author look ignorant.
Dan
A: What
is it with vegans and personal attacks? We are supposed to take
what they believe as divinely inspired but anyone who disagrees
with them is ignorant. Chill out, you sound like a woman.
It is a well know fact that testosterone has nothing to do with prostate hypertrophy
or cancer. It is DHT and estrogen. And by the way, I have read volumes on the
subject of soy and its effects. There is overwhelming evidence pointing to the
fact that it is detrimental to your health. There are even vegan and vegetarian
Websites warning against the effects of soy being a part of your diet. There
are many other more effective ways to decrease your chances of getting prostate
cancer or hypertrophy. By the way, I know quite a few women bricklayers and carpenters.
It's good to know you're at least as strong as a woman.
Q: Dear
sir,
I am 23 years old . The measure of my height is 5-3. I want to increase my height
up to normal. Please inform me about some exercises because I don't have good
quality medicines and treatment over here. Please guide me to get rid of this
problem.
Yours truly,
Aimee
A: Unfortunately,
at 23 years old there is nothing you can do to increase your
height. The growth centers in your bones are closed and there
is no medicine or supplements that can change that fact.
Wish I had more encouraging news.
Q: I’ve
been going to the gym for about two months now, I'm 19 and I have an insanely
high metabolism (very hard to gain weight and even when I don’t workout for months,
I retain a lot of muscle). I currently go about five to six times a week (from
what I’ve read, that’s too much) and I split exercises into tri, chest, shoulders
-- legs -- back and biceps, and abs whenever I can fit it in, usually two to
three times a week. I also take 8ml of creatine serum everyday when I wake up,
and I usually eat a protein bar after workouts and tuna/boiled egg white sandwiches
throughout the day.
Now that I’ve got the background, on to the question. Over the past two weeks
or so I haven’t seen much progress with my body, I’ve been able to lift more
on some machines (mainly back machines) and I haven’t noticed any changes in
my body either. I was wondering if you could recommend a workout schedule for
somebody on creatine, and if creatine serum is as effective as powder. I've also
read that more than two exercises per muscle group is over-training, but I thought
I was taking creatine to avoid over-training, which is why I do three to four
exercises per group. Also, as of the past two weeks I’ve been running a lot,
about a mile three times a week for the first week and two to three miles three
to four times a week the second week. I thought this might have something to
do with it but regardless, I still need it as I’m trying to build running endurance
for rugby, as well as build weight/muscle. So basically I need an effective set
of exercises for endurance and muscle training, if possible.
Thanks,
Phil
A: Phil,
you mention over-training a few different times. You are right to be so concerned
with your ability to recover. My first recommendation has to do with the frequency
you train each body part. If you have stopped making progress, like you say,
and you are training with 100 percent intensity, you are training too much. Start
training each body part once every six to eight days. You can use your current
three-day split routine or try a four-day split like the following:
Day 1: chest and triceps
Day 2: back and shoulders
Day 3: off
Day 4: biceps, calves and abs
Day 5: legs
Day 6 and 7: off
As far as running is concerned, I would keep it down to a minimum. Two days a
week is more than enough. I would also switch to doing interval training for
your cardio. This type of cardio suits your needs for rugby far better than what
you’re doing. You’re correct in questioning whether running multiple times per
week would have something to do with a decrease in recovery ability. There is
a delicate balance between doing too much and performing enough for your goals.
Are you cycling your creatine? If not, try taking creatine for six weeks with
a four-week off period, then repeat. And yes, creatine powder is a better product
than serum. I really like Creatine Select by Beverly International. This product
combines creatine monohydrate with phosphates, which a few studies have shown
to result in significantly higher muscle power output over consuming creatine
alone.
Got a question for Mike? Send it to mike@bullz-eye.com.
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