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  #101  
Old May 2nd, 2012, 03:13 PM
Krista Schaus Krista Schaus is online now
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The 4 T's to Massive Arms

Quote:
Originally Posted by Morelli View Post
Krista, I'm trying to complete the LE "Dream Warrior" assignment. My wild crazy dream? To have arms like yours. I'm going to try my hand at gaining this winter. I've received advice from my own great coach (Georgie!), but what advice re: gaining mass would you be willing to offer me - someone who is at the end of the beginning when it comes to strength building. You're such an inspiration and so badass and well, your body is amazing. (I'm not on FB, etc., and wasn't sure how best to reach you.) Thanks, Krista.
Abstract - why do you want those arms you envision? I don't care, but you need to care. The purpose behind the passion fuels the relentless pursuit.



I swear I am presenting the DB here, not my biceps.

Concrete
- my best tip...

1) TIME
2) TOIL
3) TEMPO - 3 second eccentric and very powerful concentric
4) TWICE A WEEK - train your arms 2x a week (ie WED and SAT) and emphasize triceps over biceps by doing super set with a tricep exercise followed by a bicep exercise. Vary the type of movements... DB, BB, Cable and use some unilateral movements. Allow 1:15 to 1:45 minutes rest between movements for maximum strength, recovery, growth and physiological adaptations.

Enjoy... "it's not about the biceps".

Krista
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Last edited by Krista Schaus; May 2nd, 2012 at 07:08 PM.
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  #102  
Old May 3rd, 2012, 01:37 PM
Morelli Morelli is offline
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Thanks, Krista. Love the photo, btw!

Interesting about the tempo. Georgie recently told me to do my chin-ups explosively. I had been doing them nice and slow, and doing them explosively is very different. It's little bits of knowledge like this that work wonders. I'll be applying your tips - thanks!
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  #103  
Old May 3rd, 2012, 02:35 PM
denmother denmother is offline
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Quote:
Originally Posted by Krista Schaus View Post
This is paradigm shifting and uniquely yours. Of the thousands of threads and tens of thousands of posts, you find this one. It was just for you.

A book you will want to read.

The Shadow Effect.

This is an excellent book! I posted about it in Ryan's book thread.
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  #104  
Old May 3rd, 2012, 05:11 PM
trishg trishg is offline
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Thanks, Krista... you show up like a messenger of the Universe more than you could know in my life, but know it anyway. Thank you for the referral to the book.. I will check it out further.

This darkness stuff, is really debilitating even though much smaller than I ever thought it would be possible to be (scored only slight elevation in the shadow test but utterly went off the scale on a few individual ones). I am way tired of the imbalance, I am willing to acknowledge the shadow side freely, but what I do not yet have is the capacity to embrace rather than seek to dissolve it. New thoughts.
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  #105  
Old May 7th, 2012, 06:59 PM
AbbyCampbell AbbyCampbell is offline
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Quote:
Originally Posted by Krista Schaus View Post
This is more experiential than scientific.

It`s also individual. But I have found for myself and my clients, taking the body to a Level 2 to a Level 3 often involves a very tight and clean diet, as jenemke chimed in there.

For most, dairy is inflammatory and not well digested by adults, which leads to more water retention, puffier skin (which means body does not look as hard or tight) and abdominal bloating and discomfort (from hindered digestion).

It is also not as dense so the thermogenic effect is not as strong as protien from animal flesh (chicken breast, very lean beef).

If someone wants to get tighter, try 1 week of almost eclusively animal flesh (lean) as your protein sources and you will feel the hardening effect. This is more prodominent the leaner you are. Someone who is 30% body fat may not `feel`` this (they can still benefit); however most 30% body fat individuals are not Level 2`s looking to move up to a Level 3 eater.

A woman 16% or a man 12% will `feel`the tightening effect of a very lean and clean meat based diet.

Lastly, dairy is still a less than optimal source of saturated fat. It is an important part of a balanced diet (aim to get a balanced intake of healthy fats from mono, poly and saturates). I prefer to get my saturated fats from the small amounts in grass fed chicken and beef or bison and from coconut oil.

It`s never ALL OR NONE. Dairy still has a place in my diet. But often when I assess the diets of a woman who complains of not being able to lean out her lower body, she will have cottage cheese, yogurt and cheeses (and whey) 1-3x in her daily diet. I prefer to rotate cottage cheese and yogurt (with whey to make a complete protein serving) into the mix every few days (1-3 times a week, not 1-3 times a day).

And lean meats may make up 1 meal a day. I just aim to change this ratio.

Example

Chicken, beef, fish, egg - 4 feedings a day
Whey - 1 feeding a day
Cottage cheese - 1 feeding every 3 days

K
I'm so glad I found this post, Coach Krista! This may be half my problem when it comes to water bloat. I figured it had to do with my thyroid (hypothyroidism), but I have included cottage cheese and Greek yogurt in my menu on a daily basis. There is no more left in my frig, and I'm not going to buy any for a while. I'm going to take your suggestions with beef, chicken, fish, and eggs only for a while and see what happens. I'm looking forward to seeing some awesome changes!
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  #106  
Old May 7th, 2012, 07:25 PM
lakester lakester is online now
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Quote:
Originally Posted by all2himweo View Post
I'm so glad I found this post, Coach Krista! This may be half my problem when it comes to water bloat. I figured it had to do with my thyroid (hypothyroidism), but I have included cottage cheese and Greek yogurt in my menu on a daily basis. There is no more left in my frig, and I'm not going to buy any for a while. I'm going to take your suggestions with beef, chicken, fish, and eggs only for a while and see what happens. I'm looking forward to seeing some awesome changes!
Thx for bringing this up Abby..., and thx Krista for the original post.

Being the, well, sort that I am, I've already written up my LE Peak Week meal plan (I didn't do peak week the first time through the program...)

I had been wondering about the dairy protein issue.

Everything I was planning to use, I handle well..., but I too noticed that when I lean towards more animal flesh protein sources, the lean thing happens in a much more pronounced way.

I have a general theme of being a veggie leaning omnivore, and I generally minimize animal flesh..., so my peak week meal plan reflects that. Still more meat than usual..., but there's still some dairy (and whey protein powder).

I have plenty of time to reflect on this...
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  #107  
Old May 7th, 2012, 07:58 PM
idv8 idv8 is offline
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Hi! If I can chime in...

I love Greek yogurt and cottage cheese. I think we all know how given their high protein content and fairly low carbs, when combined with berries and almonds it can be easy to rationalize this as a super healthy meal.

But our body knows better; mine did. However I came to realize that my attachment to these was something else; it was that I had "given up" over the past 7-8 years so much of the junky treats I once loved that the naturally sweet, creamily comforting nature of greek yogurt and cottage cheese had come to replace them in my life. When I recognized that and finally did without I was forced to confront how hard I had clung to them and how little it had to do with nutrition.

I'm not in any way saying this is the case for anyone else but simply that it was for me. The lactose and "milky goodness" in these products was a kind of security blanket that I gave up when I quit sugar entirely on January 1st and when I was finally able to deal with what I was trying to soothe with that food I was able to face reality head on. Giving up sugar and lactose as part of my normal life brought me a clarity - and level of leanness (12lbs lost off an 18% BF frame) that had previously eluded me. I've never been happier to have ditched those tasty crutches and taken control of my well-being from the inside out!

Just something to think about! Whenever a daily food means too much to me I take that as a sign that my attachment needs reassessment. :-)

Great thread here! Krista (and all of you) continue to inspire me.

Cheers!

Danielle
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  #108  
Old May 7th, 2012, 08:15 PM
Pam Ruhland Pam Ruhland is online now
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Oh dear.....I may have stumbled upon something that may be very pertinent for me .

I am that person....level 3 eater, I have my PN cert, I am in LE and following Krista's awesome guidance. But - (insert quiet sad voice here) I eat Greek yogurt virtually every day. It is total comfort food for me, especially with my diet excluding most other standard comfort foods!!

I will try this as you did Danielle....and check back.
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  #109  
Old May 7th, 2012, 10:36 PM
idv8 idv8 is offline
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Hi Pam!

This is just my two cents so take it for what it's worth. But try replacing the dairy with animal protein for a week and see 1) how you tackle it emotionally and 2) how your body (and the scale) subsequently reacts. Worst case scenario, you participated in an interesting 1 week experiment! Best case, you learn something valuable about yourself AND you lean out in the process!

Good luck! Krista, if I'm off base by all means chime in! If there's one thing I've learned it's the importance of doing what's right for me, which might not be what's right for you. :-)

Danielle
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  #110  
Old May 8th, 2012, 09:40 PM
AbbyCampbell AbbyCampbell is offline
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Thanks, Lakester and Danielle. It's funny because I never really liked cottage cheese or Greek yogurt. I once did the Warped Speed Fat Loss diet with Alwyn Cosgrove and Mike Roussell, and I lost a great amount of body fat. The diet had these foods on a daily basis. And, though I am lactose intolerant, I seemed to handle these types of foods pretty well.

After my thyroid was giving me troubles, I started eating a bit differently. When the weight wouldn't drop, I went back to Warped Speed Fat Loss only to find it didn't work for me this time. I figured it was my thyroid. (I do have hypothyroidism, and meds had been changed.) So, reading Coach Krista's response on these two foods here really perked my ears.

It's funny how we find what works and what doesn't. I tend to believe there is also some truth in the Blood Type Diet as well. Though I don't agree with a lot in the book such as serving amounts and such, I am an O blood type and it's right on cue with what types of proteins help me lose body fat which is lean red meats. So, I'm going to include some lean red meats in my diet for a while... replacing the cottage cheese and Greek yogurt... and see what happens. I'll let you all know in a few weeks.
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