Diet for Heavy-Lifting Goals

Posted by on September 3, 2011 under Nutrition

AN ESSENTIAL component of physical exercise is also one’s diet. Without a supply of fuel and nutrition for one’s cells, exercise may not have the wanted effect. Muscle tissue is damaged when muscles are put to task and it is nutrition that builds back the muscles afterwards, usually growing and empowering those muscles as means of adjusting to future exercise. In essence, high-intensity exercise is about the erosion of muscle cells, resulting in increased growth of yet more cells.

The food that we eat can be broken down into 6 different types of components, only few of which are involved in much of the muscle-building process. Taken in excess, the body will most likely repel rather than absorb some of those. The key to a good diet is a healthy balance that depends on one’s personal objectives and body type. For heavy weights lifting, the required consumption of protein should typically exceed 100 grams per day, although this depends on the body weight, gender, age, etc. There appears to be some disagreement over the ideal dosage of protein one should strive to consume, but some sources say one gram of protein for each pound in one’s body (so about 0.2% of one’s body weight, daily), but some say that a lot less should be enough, maybe half a gram for each pound of body weight. The type of protein matters as well, but that is a discussion for another day. Protein is broken down inside our body into pertinent amino acids which the body can then reuse to expand its pool of cells, primarily muscle cells and other parts that are instrumental in our principal functions. Unlike carbohydrates, for example, protein is not much of an energy source but more of a building block. Suffice to say, energy too is needed for a good exercise to be carried out and fats tend to require some energy to make them readily available for cell combustion, so for fitness, appearance, and power, it is better to keep consumption of fat as low as possible.

To summarise the key points, power/weight gainers should strive to put on muscle but not fat and this can be achieved by increasing the intake of protein and substituting fat with sugars, wherever/whenever possible. Actual food/meal recommendation are a subject for another day.

Introduction to the Staff

Posted by on August 25, 2011 under Social

We are in the process of getting our efforts together and making a decision regarding the services we will offer. Today we’ve updated the page about Fabio, who is very powerful (and naturally so) owing to a particular training regimen and diet. Fabio works as a security professional and more recently he also became an occasional blogger.

Fabio Front

Fabio Side

Needless to say, this site is still under construction and we intend to make it ready for launch, hopefully within weeks. To say a little bit about myself, I can probably reference my older blog posts about health and exercise, starting with recent and older photos of times when I was in top shape and before I turned to more running (I could run long distances well) and cycling. Back in the days I competed in Mr. Fitness contests (see 2008 victory and photos also from prior years as I had won several times since 2004). I did well at strength events of all kinds. My main competitor was Mike Coogan, who won previous contests (here are some highlights and awards).

I participated in mini triathlons and won rowing competitions too, several times in fact, until recent years.

As a scientist, I strongly reject sport quacks and embrace solid, credible research instead. Although I did not pursue sports professionally as a child (I preferred it being a hobby/game), I do maintain a high degree of knowledge and skill in the area and I spent most of my life (over 15 years) doing regular exercise without ever taking a long break, even when time management seemed hard.

Photos From Yesterday’s Bike Trip

Posted by on under Social

Mike Coogan in Manchester
Mike Coogan in Manchester
Roy Schestowitz and bike
Roy Schestowitz and the bike
Roy Schestowitz and Manchester City Stadium
Roy Schestowitz and Manchester City Stadium

FIFTY miles along the river/canal assure some exercise. Well, yesterday was a nice day with good weather for the journey. Today I got my bike fixed (a screw had been loosening), so there is likely to be another 8-hour bike ride next Monday (Bank Holiday). It’s very different from riding on the roadside. It is also a lot safer.

Welcome to SCI Fitness

Posted by on May 19, 2011 under Site Information

Welcome to SCI Fitness, the site which is currently work in progress and will launch more officially some time later in the year.