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Messages - Dave

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Diet and nutrition / Why Paleo?
« on: October 29, 2006, 12:02:04 PM »
More specifically, why eliminate grains?

Personally, after reviewing research journals I find it silly to eliminate them from one's diet. Refined grains and flours are excluded in this opinion as they are obviously detrimental to health.

However, if one can provide legitimate, peer-reviewed research that condemns the use of whole grains in one's diet I'd be curious to see it. Reason being as grains have been linked to improved glucose tolerance/insulin sensitivity, decreased risks of stroke, type II diabetes, and so on.

Also, one can argue the antinutrients in bread prevent a person from taking advantage of nutrients; however, what do they have to say about fermented breads like sourdough (though I believe some sourdoughs are not fermented like SanFran, correct me if I'm wrong), or sprouted whole grains? Both sproutin and fermenting have been shown to break down antinutrients contained in grains.

This is not to mention the various vitamins found in unprocessed grains, and also the high fiber content.

After reviewing some "research" on the Neolithic Agricultural Revolution and it's linking to decreased human health I have also noticed the adverse side-effects are present when the grains become the dominant staple in the diet and protein intake becomes very low. As a result vegetable and fruit intake was most likely lowered.

I do not see the point in eliminating just because our ancestors allegedly never ate them. Though no one can actually prove this, there is of course speculation, however I will admit it does have some basis from various anthropologists. Though who's to say they did not eat grain seats when available seasonally? Present hunter-gatherer tribes take advantage of grain seeds - though they practice soaking, etc. before cooking and of course they are unrefined.

Also I noticed that people like Art De Vany also forbid the eating of legumes, which I personally find rediculous.

To quote a study from the American Journal of Clinicial Nutrition, conducted by Mark J Messina (you can even find this on pubmed for those without access to journals, as the full text is free to view):

Beans contain several components that traditionally have been considered to be antinutrients, such as trypsin inhibitors, phytate (inositol hexaphosphate), oligosaccharides, and saponins. More recent information suggests, however, that the antinutrient label may be an oversimplification, especially in the case of oligosaccharides and saponins. Trypsin inhibitors from beans can certainly interfere with protein digestion, and in some species of animals do cause pancreatic enlargement and enhance chemically induced pancreatic tumors (56). However, boiling dry beans generally reduces the trypsin inhibitor content by 80–90% (57) and there is little reason to think that the amount of trypsin inhibitors obtained by eating commonly consumed beans would exert any adverse effects in humans (58). In contrast to the trypsin inhibitor, the trypsin and chymotrypsin inhibitor (Bowman-Birk inhibitor) found in beans, especially soybeans, has been studied as an anticancer agent (59).

As noted above, phytate is thought to contribute to the poor mineral bioavailability of beans. On average, the phytate concentration in beans is between 1% and 2% (60, 61). Although the effect of phytate in reducing mineral bioavailability in plant foods is an important consideration, it has also been postulated that phytic acid may play a role in reducing cancer risk, possibly because of its antioxidant effects (62). Specifically, it has been suggested that phytic acid may lower the risk of colon cancer (63) and perhaps breast cancer (64).

Pubmed link:

Workout Programs / Re: CrossFit plus Olympic Lifting
« on: October 29, 2006, 11:40:46 AM »
I really enjoy intense exercises that hit the majority of your body

Key is intensity which is rare at gyms where people spend more energy talking than pushing iron

There are many factors that come into an effective workout, including but not limited to intensity. One also has to look at the volume, rest time, how much the CNS has been taxed, nutrition, etc.

To say just intensity is key is only part of the equation. You can have the most intense routine in the world but if you do not allow your body to recover, for example, you will not progress very far. If you do a high volume of highly intense CNS workouts (plyometrics, olympic lifting, the like) and do not allow proper recovery you will see a decrease in performance - as both of those will tax the CNS heavily but may or may not feel like they tax the energy systems as much. So on and so forth.

I'm not saying you're wrong, and I agree that many mainstream gym-goers may lack intensity, but there's a lot of other factor that come into play that are probably more important.

Introductions / Re: Hello!
« on: October 21, 2006, 11:30:35 PM »
Great to have you Dave!

How did you find the site?

I saw you've posted quite a bit so far and some good stuff.  Keep it up!

Someone had posted the link in Art De Vany's blog, so I figured I'd venture over to see what it was all about.

Miscellaneous / Need equipment? (Particulary Olympic Lifting)
« on: October 20, 2006, 01:16:40 PM »
I recommend Glenn Plendlay

As many Olympic Lifters know, the bar is a crucial piece of equipment during the lifts. Don't skimp on it! On that note, most will come to be ~700 dollars. I found Glenn's website through various other lifting sources (FortifiedIron, Crossfit, etc.), and I gave his equipment a look. I ordered a set of bumpers from him, and the Pendlay bar (only $350), which is AWESOME. Great spin, nice feel, looks nice, the knurling is just right I think, it's just a great bar. Of course if you want to splurge about 700 bucks (without shipping) for an Eleiko by all means go ahead, but I'd look into this first. If you're not looking for a bar with IWF Competition required bar dimensions, I'd inquire about the Crossfit bar if it's still availabe. But, besides a UPS problem all went well and I'm definately pleased with everything.

If you decide to order anything, let him know Dave Winchester referred you.

I think anything we need can and should be obtained from real food sources


Vitamin A supplements.  Who needs em.  Eat liver or organ meat.  The pill-popping fad is still going strong but try to resist it.

Anyone here have strong opinions for/against supplements?

I think people should take vitamins. The bottom line is that people don't eat nearly enough food to probably cover every single vitamin & mineral they need. This is not to mention the low quality of much food available today. Not to mention organ meat, I find, is just unappealing.

I say people taking vitamins is absolutely fine if it's a high quality vitamin - as naturally some will add synthetic vitamins (Vitamin E for example I believe is added in a synthetic form) that will not match up to the real thing. However, of course they shouldn't substitute this for real food either, but it doesn't hurt you either.

Progress Reports & Photos / Re: Me man, me carry rock
« on: October 20, 2006, 01:03:08 PM »
What mountain was it?

Recipes and meal photos / Re: Salad with chicken
« on: October 20, 2006, 01:02:12 PM »
Now that looks delicious!

“Finally! A prescription with side effects you want,” says a new print public service announcement from The Cancer Project. “Research shows that fruits, vegetables, and other low-fat vegetarian foods may help prevent cancer and even improve survival rates.”  For information on a vegetarian diet...

I have heard this as a radio ad in the evening during Alice Cooper's show on my local classic rock station

I don't know how you guys feel about this but it pissed me off

Humans and our ancestors ate mostly meat for 7 million years but all the sudden the crackpot studies of the past 30 years have turned all that around

Better get your 6-11 servings of bread today guys!

Now, are you sure it as an advertisement from The Cancer Project et al? What I'm asking is are you sure it wasn't some pro-vegetarian group just quote-mining a study?

Miscellaneous / Re: Vegetarianism causes broken arm in celebrity drummer
« on: October 20, 2006, 12:52:34 PM »
Mm, it's easy to become malnutritioned with a vegetarian diet if one doesn't do some research and planning ahead.

Exercises / Re: Shovelglove!!!
« on: October 20, 2006, 12:49:32 PM »
In my opinion there are for more effective and fun ways to get your heartrate up than to pretend a sledgehammer is a shovel. I just think it seems dumb.

Exercises / Re: Amazing video
« on: October 20, 2006, 12:44:26 PM »
I'll stick to my weights ;D

Cool video though!

Exercises / Re: Some intense exercise routines
« on: October 20, 2006, 12:39:02 PM »
For time (lowest time wins)

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

For time

95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Both of these are from

I'll try to do both this week and post my times.  Any other takers?  Chris?

A note on box jumps: it's easy to overtrain with plyometrics. There are also various coaches that do not recommend plyometric exercises year round.

And as for cleans, I think it's hard to recommend an olympic lift or variation (power cleans, etc), as most people have no idea how to do them, and if they at least know what they are they do them wrong.
The learning curve on the Olympic Lifts is a long one; it will probably take at least a year to really master the lifts. However, "it's the road, not the inn," and that doesn't mean they're impossible. It's best to get coaching - even a little bit - to assist in learning when you're first exposed; but if you're not competing there's obviously no need to completely master them, but the curve will still be long.

When doing a clean or snatch, make sure your hips and shoulders rise at the same right, and do NOT use you're arms. When the arm bends, the power ends. You should be "popping" the bar up with the "jump shrug" (triple extension), and really hauling ass under it for the catch.

Diet and nutrition / Re: Paleo Diet as Treatment
« on: October 20, 2006, 05:53:07 AM »
I believe there are probably other factors that attribute to the development of said conditions. While diet may contribute - possibly to a large degree - we have to recognize that the lifestyles we lead are far different from those of (possibly hundreds of) thousands of years ago. I wouldn't contribute each condition wholey to diet; I don't think the Paleo diet itself will completely cure MS.

And on that note I do not have any studies to cite. This is all really based on conjecture.

Research / Re: More on sprinting
« on: October 19, 2006, 01:19:07 PM »
Interesting...... of course there will be any number of studies and proofs to counter this study, just as there will be an equal number to support it. Each of us must make decisions on what we believe believe to be true, the simplest way to do this would be to go with what makes sense to you. It won't always be right, but usually will be. (something to do with "first impulse" I think).
Thanks for putting the link up Chris, food for thought.
It does make sense to me, by the way. :)

Ahh see this is why I love that I found the Paleo ideas

There is no room for debate about basic facts like what ancient humans ate and what their activities were etc

Sprinting was obviously done to capture food so there's no doubt that it is natural and inherent

Walking the same

Long endurance activities like jogging - probably not so much

In regards to your long endurance claim, it's been argued that humans were also very well fit for running long distances - at least long than that of very distant relatives. The support was an examination of the Gluteus Maximus, as ours is much proportionally larger to our bodies than say a gorilla for example. Our well-developed (in most cases) - or at least the potential to be well-developed - large gluteus muscles allow for longer distance running.

However, I fully agree that sprinting is superior to distance running; not to mention that many people have poor running form to begin with and long-term jogging really bangs up their joints.

Introductions / Hello!
« on: October 18, 2006, 07:34:49 PM »
Hey everyone, I'm Dave (as you can see :P). Well, I don't know what the usual protocol is for the introductions here so I'll leave that up to you! If you want to know anything, ask away.

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