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Random health and exercise thoughts - Page 1510

post #22636 of 57458
Originally Posted by TKJTG View Post

Movements I do regularly:
BB Bench
Incline DB Bench
Incline Flyes
Arnold Presses
Front raises
Cable Flyes
Skull crushers
Rope pulldowns
T bar rows
Upright rows
Seated cable rows
Lat pulldowns
Standing barbell curls
Seated hammer curls
Preacher curls w/ EZ bar
Reverse Curl
Forearm curl
Reverse forearm curl
Lateral raises
Face pulls
Cable pull-aparts
Bent over lateral raises
Hang Cleans
Power Cleans
Clean and Jerk
Good mornings
Standing calf raises
Seated calf raises
Hamstring Curls
Dumbbell lunges
Dumbbell shrugs
Front Squats
Overhead Squats
Leg Extensions
Military Press
Seated barbell shoulder press
Behind-the-head seated barbell shoulder press
Decline crunches
Bicycle crunches
I think I got em all..

I rotate 6 routines, 3 lower and 3 upper, so I'm going through my whole program in two weeks instead of one. Every upper/lower day is structured the same to hit the same primary movers but with different lifts, so I get a pretty good variety. Just sucks because plating up is slower, but whatevs progress is progress.

Originally Posted by Flame View Post

Can I get a bf estimate?
Day 7 of Carb Nite. Lost 2kg and I look damn skinny now. Warning: Spoiler! (Click to show)
Question, how to maintain @ 10% and bulk to 75kg (about 4 kg gainz)? I was thinking increasing protein intake while still doing carb nite. Been grazing on nuts like no tmr.

I, too, would like an answer to this question. Martin has the LG guide but it doesn't go into enough detail for me; he claims he can't because beyond what he wrote he'd need to write a book because it becomes a lot more individualized but I think that's crap if he can eat whatever and maintain 6%bf.

WTF is everyone obsessing over CBL all of a sudden?
post #22637 of 57458

I don't think you have to complicate things too much.


Do the basic IF recomp protocol of -20% TDEE cal intake on rest days and +20% on workout days.


Read the links GN posted earlier. They cover all you need to successfully do any form of IF. Being a direct client of Martin would probably gain you faster results, but if you have been lifting for a while you can manage this yourself unless you have some specific problem.

Look here for results of Martin clients:


Although I haven't read into it at all, I believe CarbNite would give you the same results. It's kind of the same thing as IF from my understanding.

Edited by conceptionist - 11/26/12 at 7:38am
post #22638 of 57458
Originally Posted by Khayembii Communique View Post

WTF is everyone obsessing over CBL all of a sudden?

i'm kind of disturbed at how often i'm agreeing with you these days
post #22639 of 57458
Because it's an excuse to eat like shit.

Just made some amazing, moist, low-carb brownies that cut out the flour, butter, sugar (and replaced them with almond flour, Smart Balance, and Splenda). They're calorically dense (like 125 calories per brownie and they're thinner than regular brownies), but have something like six carbs and maybe two or three net carbs. Nice little treat after a meal.
post #22640 of 57458
Think it's getting a lot of buzz because it's a diet that actually works and benefits people who lift super heavy. You have to eat a lot to be big and eating like shit plays into being big. Doing a macro 3k-4k diet sucks because it's a lot of food as is, and when trying to hit specific macros it becomes a shit ton of food because healthy food = good macros = not a lot of calories.
post #22641 of 57458
yeah but any diet "works" as long as you adhere to it. its the e-lifter hype effect - people want to find the most technically correct and proper way of doing things that will provide a marginal benefit above simply working hard at something consistently.
post #22642 of 57458
I see your point about the e-lifter hype effect thing. I also forgot to mention a lifestyle thing too. I always hated waking up in the morning and shoving down a huge meal before work, pushing most my stuff till the end of the day works really well for me. If I don't get the gains I'm looking for in CBLing i will probably check out IF, eating this way has been a lot easier for me.
post #22643 of 57458
i agree 100% on the lifestyle thing - i was a big proponent of the warrior diet because it simplified my life, not because of the extra 3% fat loss or whatever. if the structure of the diet helps in compliance, then the actual benefits of the diet are secondary imho
post #22644 of 57458
Eating clean is the epitome of stupid. If you want to "be healthy" then that's one thing but it doesn't require eating clean. Eating a cheeseburger or some pizza is not going to be inherently unhealthy provided you're getting your required macros/micros overall. So if you're "having a hard time" getting calories then start chowing down on calorie dense food.

Hell, even if you want to be stupid and "eat clean" then start downing a jar of natty peanut butter and a bunch of avocados every day.
i'm kind of disturbed at how often i'm agreeing with you these days

Increasing your reps doesn't increase your strength if you're at the same weight. foo.gif
post #22645 of 57458
i don't think its one or the other - you can eat lots of animal protein and a ton of greens and "healthy" food in addition to junk. only eating junk for the sake of eating junk and the notion that eating clean != health is selling yourself short. sure, you may not only have to eat clean food to be healthy but you're doing yourself a disservice by not taking in regular servings of veggies and whatnot.
post #22646 of 57458

 I see your guys point but I don't completely agree with you.


Carb back loading, as I've understood it, is eating the vast majority of your carbs post-workout. Sure, you can eat a bit of ice-cream, cheesecake or whatever, but most of your total carbs should come from "good" sources. 

Also, I believe any meal post-workout should be low-in fat. At least that's what I've read from all diets and it should limit your fat gain when eating in a total calorie surplus of your TDEE.


I really want to eat healthy and clean, as it has had big impacts on how I feel and look. I used to have pretty bad acne and it's totally cleared up since I stopped eating dirty (dirty as in cereals and yoghurt for breakfast, fast-food and some candy or chocolate in the evening). I feel much healthier and my hair even looks better too. Joshua had some good points a week or so ago when Coldsnap wrote his food diary for his CBL day.



Also, eating 4000 cals clean is not hard. I do it all the time.

post #22647 of 57458
Anyone have any good reads/videos for front squats? Never tried em. Can hold a rack with 3 fingers on the bar, but I'm sure my elbows probably aren't where they need to be.
post #22648 of 57458
Originally Posted by Eason View Post

What is the difference for everyone here between their raw+unbelted and with gear (including belts) on their lifts? I have a belt but I never use it because I don't want it to become a crutch.

i sold my belt

fucking useless to me
post #22649 of 57458
Girlfriend signed us up for a 10K on Thanksgiving. I hate running. I have only gone and done actual running maybe 10 times in the last few years, did it in 54 minutes which I thought was pretty good. Was worried I'd be full Cartman mode.
post #22650 of 57458
Running fucking sucks! Cardio is terrible if you're just doing it for its own purpose.
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