Sunday, November 25, 2012

2012 MO State Arm Wrestling Championships

I have to admit, when I heard they were holding this event the Saturday after Thanksgiving I had my doubts but the bar was packed and the cool thing was there were a ton of new pullers! We recruited 3-4 new guys for our practice. Vids below:

Thursday, September 20, 2012

What's Your Excuse?

My buddy Chris, who I believe is 64 years young, taking his stab at Curl War III

video

Don't kid yourself, he's likely stronger than you

Thursday, September 6, 2012

TPD Reviews Manus Grip Thickbar Adapter

Here's a somewhat lengthy video of my views on the various thickbar adapters available on the market. I tried to cover some new ideas as Jedd Johnson, Adam Glass, and Mighty Joe have already done some excellent reviews on the products.

Seung-Min Kenneth Bae over at Manus Grip sent me the product and asked me to post a review. Now naturally I'm going to be biased towards free products, especially free products from another arm wrestler but I won my FatGripz so they were free too and I think you'll agree this is a pretty objective video.  Enjoy!

TPD

Saturday, September 1, 2012

Curl War III Rages On in an Endless Loop

John and I were going to head to KY States today for some pulling but our ride bailed so we decided to film some Curl War III vids and get a long overdue product review in the books.  Enjoy!

John with a 65# strict db curl at 162#


TPD Tackling 86.8/87.2# (depending on the scale's mood)


Review of IronMind's Endless Loops for Arm Wrestling Training




Tuesday, August 14, 2012

TPD Tackles Water Loading



Well I just got back from the AAA Nationals this weekend where I won the men's pro 85kg RH and took 2nd lefty. When I first said I was going 187# a lot of my friends thought I was crazy. I'm 6'3" and pretty lean anyways so I knew it would be a challenge. I used portion control and copious amounts of cardio to get down to a walk-around 194-196# but I was looking for an edge to make the final approach. Scott Harris, a puller from KC, MO told me about water loading quite some time ago and even better my cousin Travis had recently done it.  I admit I was skeptical but I always enjoy trying various fad diets so I can speak to them firsthand when my clients ask me about them. So I picked Travis's brain and got started.

The Program

  • Below is what I did and different sources will vary on the details (e.g. amount you drink)
  • Assumes you start on Sunday with a Friday am weigh-in and evening competition
  • AT LEAST triple your normal water intake on Sun-Tues
  • You restrict your sodium as much as possible. Some even drink only distilled water (not this RD!), and some restrict carbs since 1 gram of glycogen causes you to store 3 grams of water.
  • On Wednesday cut your water intake in half
  • On Thursday cut that by 1/3-1/2 and restrict all food and fluids after 12 noon
  • Weigh-in Friday morning and then start rehydrating, going with water first and slowly adding sports drinks and food as it gets closer to your comp. If you jump right to sugary sports drinks and food you can just expect diarrhea and cramping.
My Results

  • Ballooned up to 200# on Sunday evening
  • Dropped to 190 on Wednesday (first day I restricted fluids)
  • Weighed in at 183.9# on Friday am
  • That's a 16# loss with NO, I repeat ABSOLUTELY NO CARDIO and no dietary restrictions other than what I was already doing and missing dinner on Thursday.
  • Won RH and took 2nd lefty so obviously it doesn't negatively impact your performance
Possible Mechanisms Behind the Magic

  • I have not been able to find a straight answer on how quickly ADH levels react but one thought is that you are suppressing these levels during the loading (low levels=tons of urinating) and then while they're still low you shut off the fluid, you're still peeing up a storm because ADH hasn't got the message yet, and you're not putting anywhere near the water in and so Viola! the scale drops (water headed out drastically exceeds water coming in)
  • The water loss from carb restriction could be overlooked. For example, I ate oatmeal every morning for breakfast but only massive amounts of nonstarchy veggies after that. I did however absolutely drown my foods in ketchup every evening like I always do and ketchup contains a decent amount of carbs (and Na) in the amounts I use. To put some numbers to it; if I usually eat 400 grams of carbs per day and I restricted it to 100 that's a difference of 300 carbs or 300x3grams of water for 900 grams. 900/454 is roughly 2# so 2#x5 days is 10#. That could completely explain my weight loss and debunk the water loading myth. I didn't monitor my carbs close enough to tell.
  • Ideally what would need to happen is to measure ADH levels each day and see if they are still low on the water restriction days and carefully measure the carbs to account for the possible weight loss there.


Special thanks to Travis Willingham and Scott Harris for their help with this program.

Friday, January 27, 2012

The F7 Diet

It's good to be back! Between getting sick, prepping to move, and training like a madman for the IL State Arm Wrestling Championships I didn't have much time to blog.  I ended up winning my classes at IL States which confirmed that I want to go 187#/85kg for the AAA National Championships this summer. I figured if I got waxed in 98's at IL it would be most of the same guys in 87's at Nats because nobody wants any of Bill Logsdon or Brent Rackers in 98s and they'll all head down  to 87s.  Well if I'd lost to all of them then there would really be no reason to cut to lose to all the same guys.  However, since I won, I'm starting the journey to 85kg.  I walk around at 11-12% body fat and am well into single digits at 198# so it's going to take some doing to make 187#. The plan is to get to a walk-around weight of 190-192# and just do some last minute fluid restriction on the drive over to Indy. I would also like to avoid living on the recumbent bike and I'm sure my domestic manager would actually like to have me home to help parent as well, so a good dietary strategy will be a must and this brings me to the title of this post: Fifty grams of Fiber First, Forget Fasting and Facilitate Fat loss or The F7 Diet.  Sound scammy? Well it is but I've sucked you in at this point so you might as well keep reading.

Why Fifty Grams of Fiber?

The American Dietetic Association (that's right I'm refusing) has an Evidence Analysis Library where they weigh out all the evidence on various disease states, topics, etc... and then grade it and give a position. This is one of the valuable benefits of being a member because instead of you having to put your epidemiologist pants on and wading through the evidence, you can simply find your topic and see what the experts think of the evidence that is available. Now there are limitations to this of course but that is the topic for another post. One of the entries that seems to be invisible to many is the question "What is the relationship between fiber and metabolic outcomes in person with type 1 and type 2 diabetes?". If you don't understand the invisible reference then rest assured that ignorance is bliss. The opening statement in ADA's response to that question is "there is inconclusive evidence that increasing dietary fiber will influence glycemic outcome in people with diabetes". More importantly this is Grade I which is the strongest rating. The lay person might interpret Grade I as something like "FACT: shut yo mouth and don't argue because you don't have a leg to stand on!". Now the interesting part about this is that those who were compliant with a 50 grams of fiber per day diet DID show a 2% reduction in A1C. Now I know what you're thinking; "Didn't TPD just say that fiber doesn't influence glycemic outcomes"?.  Yes but how many people can really follow a 50 gram fiber diet-hence the limitation and the reason for the statement. I LIKE a challenge though and feel like following that diet would force caloric deficit without hunger.

Fiber Doesnt' Trump Physics

Let me be perfectly clear; if one chose to follow a 50 grams of fiber per day and lost actual body mass it would be because they had created a caloric deficit. Fiber does not have any magical properties that allow it to supersede the first law of thermodynamics. The F7 diet is just the classic bait and switch that most of your fad diet books employ.  You see, people don't want to hear "it's the calories", "calories in vs. calories out", or "eat less and move more". Nope...they need a gimmick after all we in the medical community are lying to them to keep them sick so we still have jobs and that's why they get all of this brilliant advice from trainers, celebrities, and my personal favorite, "sports nutrition specialists" aka supplement sales people.  Here's how it works...

The Model

Goal: weight loss

Reality: caloric deficit

Gimmick: promote a behavior that creates a caloric deficit without ever mentioning caloric deficit

Why it works: people usually lose weight and do so quickly which gets them excited and plays into their affinity for instant gratification (likely a key trait/reason their overweight to begin with), they don't count calories, they're going against the grain and losing weight "without dieting and exercise" and now have the last laugh on those silly dietitians and doctors.

Why it fails:  The diets always have some type of extreme behavior involved that is not sustainable (eg carb restriction) and so the user gives up and gains it all back.

The F7 Diet

Goal: weight loss

Reality: caloric deficit

Gimmick: by eating 50 grams of fiber per day the user is going to have to eat a lot of nonstarchy vegetables and/or legumes. Both of those categories are going to provide them with a large volume of food for not many calories and will leave them very full, possibly even uncomfortably full. For example, an entire can of garbanzo beans is only 350 calories and about 18 grams of fiber. That's a pound worth of gas causing, belly filling, food for only 350 calories. Nonstarchy vegetables are about 25 cals per 1/2 cup. An entire can of green beans is 7 grams of fiber and 65 calories.

Why it works: Well I don't know if it will work or not but I'm going to experiment with it and see if I can create a caloric deficit and drop some weight in my quest for 187#/85kg. I'm going to make weight either way but if I can do it without counting calories and wearing a butt groove in the recumbent bike, all the better.

Why it will fail: Just so we're all on the same page; I have no intention of eating 50 grams of fiber per day forever nor do I want to stay 187# but assuming I did; I'm sure the gas, bloating, and day-to-day grind of fitting in 50 grams of fiber would just get old and eventually not pass the ol' cost/benefit analysis that TPD is so fond of.

Sample Menu

Breakfast: 2 cups of oatmeal (dry) or 4 cups cooked = ~16 grams of fiber
2 T Pb = 4 grams of fiber
1 Liter of water
cals: 800

Lunch:  1 can of garbanzo beans = 18 grams of fiber
2 T of light ranch dressing
600 ml of water (1 shaker)
cals: ~490

Dinner: 3 eggs omelet (no cheese) = 0 grams of fiber
1 can of spinach cooked into omelet = 14 grams of fiber
2 slices of whole wheat toast = ~4 grams of fiber
2 T of Pb = 4 grams of fiber
1 Liter of water
cals: 727.5

Totals: 
Cals: 2017.5 
Fiber: 60 grams
Cals/kg: 23.74-this is on the low end of what most people need to maintain weight but especially for somebody that's active

Thoughts:  I'm ten over on my fiber and could cut the Pb by 50% and lose another 200 calories. 

Well it's definitely something to think about! I hope you've enjoyed delving into my 5 minute attempt at a fad diet and I'll be posting updates on it should I choose to go down this path.

Thanks for reading,

Josh