Sunday Reading: DOMS, diet, bench foot placement and more

Going forward I will probably gather up all the interesting training and nutrition related articles I find and publish them on Sunday.

This inaugrigal Sunday reading consists of nutrient density, dieting thoughs, bodyweight regulation, a ketosis guide, a bodybuilder cutting diet, foot placement on the bench press, anabolic window, DOMS, how to do your first pull-up, and finally a story on how Benedikt Magnusson deadlifted 1015 pounds

I found this interesting lecture where Mathieu Lalonde, PhD, breaks down a whole list of foods into their nutrient density.

Mathieu Lalonde, PhD — Nutrient Density: Sticking to the Essentials

Fellow fito and wordpress blogger gregnuckols have a short post on general dieting. This is a very basic post about what you need to focus on, e.g. low cards and no processed foods, depending on how much weight you need to loose.

Some general thoughts on dieting by Greg Nuckols

If you wish to know a whole lot more about the technical aspects of fat and keto, I recommend you read Lyle McDonald’s excellent site.

Lyle McDonald – Bodyweight regulation Leptin

A good primer and an introduction to what the hell keto is below. It explains pretty much everything and it have links to further reading.

Guide to ketosis

Layne Norton, explains in this guide how to loose fat while maintaining strength. As Norton points out the emphasis in this is on cutting while maintaining strenth. Useful as preparation for shows.

The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

Julia Ladewski has a guide on what your foot placement in the bench press should be based on your build and mobility.

Foot placement on the bench press: What is right?

In this paper Alan Aragon and Brad Schoenfeld goes over studies previous studies about nutrient timing and protein intake to see if the anabolic window exists

Nutrient timing revisited: is there a post-exercise anabolic window?: post-exercise nutrient timing

Got DOMS (muscle soreness) and wish to know more? There is no better place than at fellow fito fellrnr’s DOMS wiki page.

Delayed Onset Muscle Soreness

Greatist has a great article on exercises you can do to build up the strength necessary to do your first pull-up.

I want to….do a Pull-Up

Finally for something a little, but not completely, different the story on how Benedikt Magnusson deadlifted 1015 pounds (460.4kg) with comparatively little training.

Benni and the 1015 pound deadlift

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