Random health and exercise thoughts - Page 1508

Damn, I'm only paying 25 bucks a month.

 

It's in a pretty small town and it's discounted for students, but it's pretty huge with 2 floors, 3 racks, like 50 cardio machines, and built just last year.

I find IF very convenient for cutting, since you can still eat big meals and morning fasting supposedly hampers hunger.

 

I find it hard to cut while eating regularly. I'm rarely hungry at breakfast which then only makes it a calorie burden. It's also basically carb backloading, since you hold off carbs until post-workout.

 

Basic recomp is +20% calories TDEE workout days, -20% off-days. For cutting you could just do +10/-30, +10/-20 or 0/-20 or whatever suits you. I've also read that is no meaning to workout more than 3 times a week when cutting on IF. Your body will most likely not recover enough if you train more often in a calorie deficit.

 

Hmm this is interesting. I'd love to see some more about this if you can remember where you've read it. I'm not sure how much I plan on reducing frequency, but my thought had been to focus more on conditioning & bw movements during this time, and a little less on big lifts.

http://www.silverhydra.com/2011/03/cheat-mode-the-official-guide/
http://www.silverhydra.com/2011/06/cheat-mode-v-1-2-now-featuring-morning-workouts/

This guy has a number of writings on the topic and they are free. There are some differences from CBL. I don't really remember them. The free writings may very well be superior to the pay-PDF as the approach is more macro / total kcal oriented. Either way, the CBL guy has leaked most of the PDF information over time, too.

If you want things easier than Silverhydra, let me emphasize a couple of things. ALL diets become additionally complicated when put into writing. Some of it is completely unnecessary, designed to keep you returning to the blog to generate multiple hits or to bulk up a pdf. Some of it might have value, but extremely limited value along the line of diminishing returns while greatly complicating the issue. At the core of it, cheat mode / cbl have only a couple of main points.

Cortisol is high in the morning, so it's easier to mobilize fat stores on a coffee breakfast. Drink black coffee for breakfast, eat protein later.
Insulin spikes post workout, shuttling carbs to muscle tissue. Also, a non insulin dependent pathway becomes activated which shuttles carbs to muscle. Spike your insulin even higher with simple carbs post workout.
Hit your protein target between the midday and late evening feedings.
Eat more on workout days and less on rest days. This is extremely easy to do on CBL styled diets as you simply skip the "carb backload" when you don't workout.

Tried bench technique adjustments e.g tucking elbows more, more of an arch, bar to sternum. Felt weaker without feet flat on the floor, and also felt some stress in lower back. The bar felt even heavier than usual. Meanwhile 2 skinny phaggots push out as many reps as me with 60kg and struggle less. Strength is improving moderately in the low incline DB press and quickly in incline flyes.

I really believe you ought to do a couple workouts with minimal or no weight when adjusting form before attempting to put any type of serious weight on the bar. What helped me was at the end of EVERY workout, doing 10 sets of 3 reps with just the bar and focusing on form for 2 weeks. It really helped make the movement feel more natural and as a result I've been able to add some nice weight to my PRs.

Make sure to grip the bar very tight, almost try to crush it with your hands. Also, try to keep everything tense, basically to the point of being uncomfortable.

Put your feet flat on the floor if it feels better. There is no need to toes down to emphasize an arch for muscular development. That is a technique to inflate numbers.

I read it on Leangains.com, most likely in one of the introductionary topics. I'll put up a link if I find it later.

Then again, Martin Berkhan (founder of the site and guide) is a big proposer of minimal workout programs. He generally recommends people doing IF to work out 3-4 times a week, starting with one of the compounds for heavy RPT style sets, and then 2-3 accessory lifts with 1-2 sets of 8-12 reps. Only cardio he recommends are 30min-1h walking in the morning in fasted state.

quick someone hook me up with a breakfast ham and vegtable recipe that i can cook today and bring to work throughout the week.

I'd just heat the ham and veggies in a skillet, then mix up 3 eggs and pour it over. Make a fritata. Wouldn't really travel to work well though, but takes all of 2 min to make.

awesome fuckin' pancakes:

1 cup of rolled oats
6 egg whites (3/4 cup)
1 cup cottage cheese
½ tsp vanilla extract
½ tsp cinnamon
2 tsp agave nectar/honey
½ cup berries

gonna increase the cottage cheese ratio next time and maybe put in some more cinnamon. maybe banana instead of berries would be good, that way i could top them with some natty pb instead of maple syrup

So I'm going to start re-introducing olympic lifts again in my workout.. might try to compete. So on overhead press day I'm going to add 5x8 sots press. Deadlift day will have cleans from the hang before deads. And squat day will have clean + 2 front squat.

I'm going to wait a bit on my snatch until my thoracic spine is completely strengthened / mobilized. My workout as it is will help with that and the addition of sots press.

Going to this new gym will add a bunch of shit I can do. Ugh so many exercises I want to program.

i knew you'd come back into the fold eventually

I think this is why a lot of people don't progress

Box squat, pull ups, db bench, lateral raise, front squat and good mornings are the only movements I do. Occasionally some shrugs or rows.