Fitness · lifestyle

Dare to Inspire – Feedback after week 5

Five weeks after I dived into this idea to get fit again and I’m still loving it!

So how am I faring with the program? Happy to say I am still on track and amazed at how quickly the body adapts when pushed!

Stats to date:

Body weight before: 65.9 kg

Body weight to date: 67.4 kg

Body fat before: 16.9%

Body fat to date: 13.2%

Starting with an Olympic Bar (i.e. 20 kg) only on week one I am now at:

Squats 5 sets x5 reps @ 65 kg

Bench press 3 sets x5 reps @ 55 kg

Barbell rows 3 sets x5 reps @ 55 kg

Overhead press 3 sets x5 reps @ 45 kg

Deadlift 1 set x5 reps @ 85 kg

and that’s not even half way thru’ the program so very happy with the results to date!

Eager to get the absolute best transformation result possible I have also been diligent with my nutrition however I felt I could do better so I have been doing some trial & error testing here also. One example of this was just this week when I done a couple of trials with/without consumption of alcohol during the recovery phase between workouts.

Here’s what I found:

Sunday had a great workout and was very careful over the following 2 days to follow a very strict high protein/low carb diet, lots of water and zero alcohol. Tuesday’s workout was my best yet! I finished every set wanting to do more, each lift felt more explosive and I felt energized. I celebrated by having 2 glasses of wine with dinner that night and then on Wednesday as ‘State of Origin” footy was on I decided a few beers were a good idea; the result was Thursday’s workout was sluggish and although I finished each rep I felt that my form was poor.

This led me to do some research this morning on “alcohol effects on protein synthesis” and what I found made perfect sense considering the 2 previous workouts. Here is the results of an extensive study in the US by the Notre Dame Office of Alcohol & Drug Education:

Alcohol and muscle development don’t mix. The Notre Dame Office of Alcohol and Drug Education states that alcohol can basically wipe out any physiological benefits achieved through training, weightlifting or physical activity. Protein synthesis is the process required to build muscle. Alcohol can hinder this process, so your true muscle-building potential is never achieved.

Protein Synthesis

To achieve muscle growth, you must have a positive muscle protein balance. If you don’t consume enough protein or exercise enough, your muscle breakdown may exceed your muscle gains, leading to a catabolic state in which you are losing muscle tissue. Alcohol can also put your body into a catabolic state due to its high calorie content and disruptive nature when it comes to normal bodily processes, such as protein synthesis.

Alcohol

A ground-breaking study conducted in 1991 and published in the journal “Alcohol and Alcoholism” found that chronic intake of alcohol suppressed protein synthesis and caused myopathy in many cases. Myopathy is a condition in which muscle fibers do not function properly, resulting in muscle weakness or loss of movement. This study focused on long-term use of alcohol, but short-term usage also inhibits protein synthesis from occurring at its full potential. According to Notre Dame, alcohol dehydrates you and slows your body’s ability to heal itself after a workout.

Hormones

A major part of protein synthesis involves several hormones involved in the muscle-building process, namely testosterone and human growth hormone. According to Notre Dame, alcohol affects the release of both of these hormones. Alcohol consumption decreases secretion of HGH by up to 70 percent. Alcohol consumption also causes your liver to release substances that virtually cancel out the effects of testosterone in your body. The result is an environment not suitable for muscle growth.

Timing

Moderate alcohol consumption is generally recognized as being safe and beneficial to heart health, but that’s not the case when it comes to muscle growth. The timing in which you drink alcohol following a workout is crucial. According to a 2001 report published in the “International Journal of Sport Nutrition and Exercise Metabolism,” protein metabolism and synthesis occurs for 24 to 48 hours after a workout. So, drinking alcohol within that time frame can potentially hinder your body’s ability to build muscle to its maximum ability.

Read more: http://www.livestrong.com/article/539982-alcohols-effect-on-protein-synthesis/#ixzz2VUDq4cVL

What does this mean for me and my program? It means zero alcohol during the critical recovery period after each workout (allowing only 1 cheat day per week) as I am committed to pushing this program to the absolute max to see (and demonstrate) what can be achieved with persistence & focus!

Looking forward to sharing the results I achieve by my birthday (70 days to go),

John

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