[Sportsandrec] Eating and Workouts

Thu Feb 5 17:12:48 UTC 2009

Joe,

I read all posts through on here too although I often just skim messages on 
other lists since I get many and the topic may not interest me.

The 11 percent body fat is impressive.  You could find out your percent now, 
but you likely have nothing to worry about.  Since you have lots of muscle, 
that tissue burns more calories at rest.  Let us know

Ashley
----- Original Message ----- 
From: "Joe Shaw" <jrs3147 at comcast.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Wednesday, February 04, 2009 10:53 PM
Subject: Re: [Sportsandrec] Eating and Workouts

> Ashley,
> I always read all the posts all the way through as I learn something new 
> from this community often. I did and will make jokes.  I was between nine 
> and eleven percent body fat at wrestling's greatest depth. I am unsure of 
> my percentage now though it is much greater and carries a much higher 
> muscle mass and more weight. I have no doubt that I am in better shape 
> today. The nine to eleven was probably 14 years ago and I have added 
> thirty five to fourty pounds. When I was much smaller I did not lift much 
> ever other than grappling strength. I have said many times that had I 
> incorporated lifting regularly younger I have no clue how far I would have 
> gone. I was always naturally strong but wish I had honed more. Youth is 
> often wasted on the young. I retain mine.  I'm gonna go check soon and 
> will report back. As for removing the shirt, "tequilla!"
> "Mother" "tell your children not to hold my hand" "tell your children not 
> to understand" "wo momma" "do you wanna bang heads with me" Mother Danzig
> JSNM
> ----- Original Message ----- 
> From: "Ashley Bramlett" <bookwormahb at earthlink.net>
> To: "Sports and Recreation for the Blind Discussion List" 
> <sportsandrec at nfbnet.org>
> Sent: Wednesday, February 04, 2009 7:59 PM
> Subject: Re: [Sportsandrec] Eating and Workouts
>
>
>> Joe,
>> Woe, I am surprised you read it all given it was directed to me about my 
>> question on skinfold test procedures.
>> Anyway you did.  Yep, some subjects can get filthy.  I'm glad most people 
>> wipe off the equipment at the gym since I don't like touching others' 
>> leftover sweat.
>> Now that is a dirty things about gyms.
>>
>> Kelly did give a rather thourough response; I'm glad.
>> I was not aware of the dress recommendations: a thin t-shirt and shorts.
>> Kelly made the test sound harmless, but sounds a bit scary having skin 
>> pinched three, four or seven times and the same spot gripped up to three 
>> times.
>>
>> Kelly you said
>> If not, you do not have to take your shirt off, the tester should be able 
>> to account for a shirt (make sure its a thinner T-shirt).
>>
>> So Kelly are you implying that if you have a tester of the same gender, 
>> that you should remove your shirt?
>>
>> Talk soon.  Good discussions.
>> Ashley
>>
>> ----- Original Message ----- 
>> From: "Joe Shaw" <jrs3147 at comcast.net>
>> To: "Sports and Recreation for the Blind Discussion List" 
>> <sportsandrec at nfbnet.org>
>> Sent: Wednesday, February 04, 2009 6:30 PM
>> Subject: Re: [Sportsandrec] Eating and Workouts
>>
>>
>>> That post was filthy! I mean, I am more than a little turned on. All the 
>>> talking of thin shirts and sports bras, purrr! Whew, is it gettin warm 
>>> in here?
>>> "Cause baby we'll be" "at the drive in" "In the old man's ford" "behind 
>>> the bushes" "til I'm screamin for more" "down the basement" "lock the 
>>> cellar door" "and baby" "talk dirty to me" Talk Dirty to Me Poison
>>> JSNM
>>> ----- Original Message ----- 
>>> From: "Thornbury, Kelly" <kthornbury at bresnan.net>
>>> To: <sportsandrec at nfbnet.org>
>>> Sent: Wednesday, February 04, 2009 3:52 PM
>>> Subject: [Sportsandrec] Eating and Workouts
>>>
>>>
>>>> Ashley-
>>>> Breakfast is important, but you really shouldn't eat heavy right before 
>>>> a workout. When you eat, your body shifts more blood to your digestive 
>>>> system, taking away from the available blood supply for your working 
>>>> muscles. Secondly, when you exercise, your body releases hormones which 
>>>> shut down your digestive system. This food then sits in your digestive 
>>>> tract, and really isn't good for you.
>>>> Some carbs and proteins are important to your workout energy stores, 
>>>> but these should be a few hours before the session. Then maybe a small 
>>>> snack (a banana or something, and a little protein) typically about 45 
>>>> minutes before you really start working out. Some people can handle 
>>>> eating right before a tough cardio workout, others need several hours 
>>>> to "clear the system." Its another one of those individual differences 
>>>> things, but for everyone, those hormones do shut down the digestive 
>>>> system (its an evolutionary "fight or flight" response).
>>>> Here's what works for me:
>>>> I always eat within 30 minutes of waking up in the morning. This is 
>>>> usually a Power Bar or something similar (I'm actually going through a 
>>>> box of Myoplex bars now), or a banana, a hard-boiled egg white,  and 
>>>> some juice. Only 200-300 calories. Later in the morning I'll have a 
>>>> regular breakfast. Forty-five minutes to an hour before an aerobic 
>>>> workout I'll have some fruit, a little protein of some sort, and maybe 
>>>> half a bottle of Gatorade or something similar. Within 30 minutes after 
>>>> my workout I eat 600-750 calories with an approximate 4 to 1 carb to 
>>>> protein ratio (something I read somewhere, I don't know the exact 
>>>> research off the top of my head, probably from some supplement I took 
>>>> at one time or another. It works for me). I'm not interested in weight 
>>>> loss, so I don't mind eating that many calories right after burning 
>>>> them off, but you should at least have a few calories right after a 
>>>> workout to aid in the recovery process. If I'm planning on a long (more 
>>>> than 2-3 hours) session, I eat a lot of complex carbs (pasta) the night 
>>>> before. Complex carbs take several hours to make it from the mouth to 
>>>> the muscles. Generally Ashley, that piece of fruit is probably enough. 
>>>> If you feel like you "bonk" (run out of energy during your workout) try 
>>>> a little more simple carbs (fruit or something).
>>>>
>>>> Skin fold measurements are not anything to be nervous about. Yes, the 
>>>> tester will pinch the skin, and the calipers are slightly uncomfortable 
>>>> (only a pinch, and if the tester slides them off the skin fold as 
>>>> opposed to opening the calipers...novice mistake). Depending on the 
>>>> test, there will usually be either a three-site, four-site, or a 
>>>> seven-site test (some formulas may be different). The seven site is 
>>>> more accurate. You should wear gym shorts, and women should wear a 
>>>> sports bra. Usually, you will be tested by someone of the same gender, 
>>>> but not always (some gyms don't have testers of both genders 
>>>> available). If not, you do not have to take your shirt off, the tester 
>>>> should be able to account for a shirt (make sure its a thinner 
>>>> T-shirt). The seven-site test includes the scapula, next to the chest 
>>>> muscle, mid-axillary (in line and down from the arm pit), the triceps, 
>>>> the iliac crest (hip bone), near the naval, and the front of the thigh. 
>>>> The measurements are in millimeters, and then put into a formula to 
>>>> calculate your approximate body fat. The measurements are usually taken 
>>>> three times each for better accuracy (things like how the tester 
>>>> pinches the skin, the placement of the caliper on the skin fold, and 
>>>> the reading of the instrument all can affect results). Yes, it will 
>>>> probably leave a red mark, but no more than being pinched a couple of 
>>>> times in the same place. The test only takes maybe 10 minutes from 
>>>> start to finish, then the tester should sit down with you and discuss 
>>>> the results. The hand-held device you mentioned is ok, but there are 
>>>> just too many variables that affect those results (lotion on your 
>>>> hands, how much water you drink, did you drink a Gatorade, individual 
>>>> differences in the body's resistance to electrical currents, just to 
>>>> name a few). It is, however, quicker and less "personal."
>>>>
>>>> Joe- I'll send it to you off list so everyone doesn't have to read it 
>>>> again...The take home message was that there is no research that states 
>>>> one time over another is better for everyone, its a personal choice. My 
>>>> message is: When ever you have the time to get into the gym...Do it.
>>>>
>>>> Anita-
>>>> I am currently majoring in Kinesiology and Health Promotions with an 
>>>> emphasis in exercise prescription. I also have an associate's degree in 
>>>> physical education, and working on minors in sports and exercise 
>>>> psychology and exercise sciences/physiology. I started "independent" 
>>>> studies in fitness and nutrition over twenty-years ago when my dad was 
>>>> a category III road bike racer. I studied obsessively research in the 
>>>> area of bodybuilding (sounds hokey I know, but bodybuilding is a 
>>>> largely unregulated industry, and if something doesn't work, you won't 
>>>> see it there for long; if that makes sense). I was also a cat II road 
>>>> racer in Europe, and worked with a team trainer extensively. I am 
>>>> currently preparing for my ACSM Health and Fitness Instructor and NSCA 
>>>> Strength and Conditioning certifications once I graduate. Now, besides 
>>>> my university studies, I spend my days reading numerous 
>>>> exercise-related journals, and I have access to some really cool 
>>>> research programs and studies as part of my education.
>>>>
>>>> Kelly
>>>>
>>>>
>>>>
>>>>
>>>>
>>>>
>>>>
>>>>
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>>>
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