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Random health and exercise thoughts - Page 167

post #2491 of 57261
Quote:
Originally Posted by Cool The Kid View Post
Fuck.... How often do you DL? I do it 1 time a week, and while I'm making gains I don't know that I'm DLing enough. I'm thinking, one heavy day, one light day
Every 4 days. I go heavy every time. I do legs and lower back on the same day. Start with 15 minutes light cardio followed by 4 sets of squats with medicine ball to warm myself up with lots of stretching in between. I start with 10 reps at 135 and go from there. I have strong thighs/calves for my size which give me good base. I don't do heavy squats anymore because my knees are bad. But I do quite bit of hack squats and weighted lunges.
Quote:
Originally Posted by mrchariybrown View Post
good stuff man. how tall are you and what stance do you use? also, weight?
I am only 5'10, so not that tall. I use alternate grip with straps about shoulder width. As far as leg stance is concerned, feet point forward just a tad wider than shoulder width. My initial position to lift the weights is with a straight back and legs slightly bent. When I get to the heavy weights, I do them bare feet to better balance myself. Currently I only weigh 190.
post #2492 of 57261
Quote:
Originally Posted by APK View Post
It feels shallow at times, but I've grown much more disgusted by very overweight people. It's not so much the visually off-putting aspect; it's what it says about the person's character. They may be swell people, but obese people are generally lazy people who will find any excuse to tack on to their weight problem that doesn't involve assuming blame or changing god-awful dietary habits.

The indulgence thing is funny, since I've noticed a lot of the people who use that line circumvent the "once in a while" part by only applying it to a specific food. As though it's OK to eat half a birthday cake one day because it's only "once in a while." But then it's still OK to go eat a pound of chocolate the next day because "it's only once in a while." Shit food is shit food.

You are not the only one, especially the fatties who wear really tight spandex to the gym, it's gross. Also what's up with girls who have a muffin top, but are otherwise skinny,
post #2493 of 57261
Quote:
Originally Posted by Kajak View Post
Just started using fitday... After a week I will report back w/ results.
After one day, I kinda know I need a multiV. Edit: I can find one lol.

FWIW my macros are at 50f-30p-20c at ~4700 kcal/day.

Go with super greens instead
post #2494 of 57261
Damn Prada that's pretty fucking impressive. APK - I skimmed that post but why are you using olive oil as a calorie source as opposed to some solid food? Is it a starvation thing?
post #2495 of 57261
Don't want to speak for him, but I'm guessing it's because it's hard to get all of your macros in on a IF/WD. I've been doing WD for about a month and find that, more often than not, it's pretty hard to get all nutrients & macros in the 4-6 hr overeating window...especially when I eat clean.
post #2496 of 57261
APK and jarude put up the IF 1-0-1, don't think I have much to add to that. My perspective of If might also be somewhat biased, b/c I've only used it for cutting. During my current bulk/maintenance period though, I do notice I'm adhering to some of the things that IF'ing is known for - i.e. lifting fasted and so forth.

Usually lifting fasted is almost the only option for me, because I have to hit the campus facilities in the morning if I want to get some decent work in (its crowded during the afternoon hours).

For my cut, I'd lift in the morning, down some BCAA's and then break fast w/ a big meal, then maybe 1 snack in between and a big meal during the evening. Didn't do regular carb refeeds or bumped carbs up noticably during training days. What I also found is that if you want to do RFL it's a lot easier on the IF "schedule" - the decreased meal frequency makes the low calories easier to cope with (and I do mean low).


Also, acronym hell - sorry for that
post #2497 of 57261
APK/others, where do you buy your BCAAs? Shit's expensive wherever I look.. I've been thinking of trying IF. I usually work out early in the morning and Martin Berkhan recommends BCAAs before/during/after the workout in the fasted training approach.
post #2498 of 57261
Quote:
Originally Posted by Scrumhalf View Post
APK/others, where do you buy your BCAAs? Shit's expensive wherever I look..

I've been thinking of trying IF. I usually work out early in the morning and Martin Berkhan recommends BCAAs before/during/after the workout in the fasted training approach.

Try True Protein (trueprotein.com), but BCAAs in general are pretty pricey...
post #2499 of 57261
Quote:
Originally Posted by mrchariybrown View Post
you don't approve of me eating a box of 10,000 calories worth of mickey d's, tim tams, ice cream, and pop tarts in one day? hahaha

No, you got it right, man. Your once in a while is legitimately that. And it's more of a strategic thing instead of a, "Oh, I know I shouldn't but it is my second cousin's husband's birthday, so six pieces of cake won't be so bad" thing.

Quote:
Originally Posted by Rambo View Post
APK - I skimmed that post but why are you using olive oil as a calorie source as opposed to some solid food? Is it a starvation thing?

Quote:
Originally Posted by embowafa View Post
Don't want to speak for him, but I'm guessing it's because it's hard to get all of your macros in on a IF/WD.

I've been doing WD for about a month and find that, more often than not, it's pretty hard to get all nutrients & macros in the 4-6 hr overeating window...especially when I eat clean.

Pretty much this. It's not something I want to make a habit, but you hit a certain point where food just isn't going down anymore. Especially if you've been eating a lot of vegetables.

Quote:
Originally Posted by TrH View Post
APK and jarude put up the IF 1-0-1, don't think I have much to add to that. My perspective of If might also be somewhat biased, b/c I've only used it for cutting. During my current bulk/maintenance period though, I do notice I'm adhering to some of the things that IF'ing is known for - i.e. lifting fasted and so forth.

I can't imagine doing a legit bulk with the WD or IF. Eating clean at maintenance is tough enough.

Quote:
Originally Posted by Scrumhalf View Post
APK/others, where do you buy your BCAAs? Shit's expensive wherever I look..

Musclefeast.com. I get the 4:1:1 stuff. It's something like $26 for a two-pound bag. It's not CHEAP, but when you consider how it decreases your need for protein intake, it evens out a bit.
post #2500 of 57261
i am lost diet wise right now, at 6'2 215. someone give me a diet plan for maintaining muscle mass and losing 5-7 lbs fat over next 10-12 weeks. help. training is fine, but need an inspiring diet.
post #2501 of 57261
What about a recomp? Given the time frame you're looking at, the slow, but steady pace a recomp is supposed to provide seems ideal.
post #2502 of 57261
My work schedule is 11a-8p, so I'm trying to figure out what kind of workout/eating plan would work best. I usually hit the gym after work, but that only gives me like a 3 hour window to eat afterwards. Lately it's been going something like this: Nothing but coffee all morning (9a-4:30p) Chipotle burrito, subway, etc. Gym 8:30p Salad, steak, veggies 9:30p Supps: fish oil, gemma and whey protein, BA, just bought some BCAA's I'm also thinking about moving gym time to before work if I can get to bed earlier (girlfriend moving to a two hr earlier timezone=). My goals are drop a couple BF % (sub 10%) and maintain that while increasing strength. I just need a plan that works around my schedule because I don't have the time or the money to eat six times a day.
post #2503 of 57261
yeah, just bored of ckd

Quote:
Originally Posted by APK View Post
What about a recomp? Given the time frame you're looking at, the slow, but steady pace a recomp is supposed to provide seems ideal.
post #2504 of 57261
WD, recomp style

Find your maintenance level, set your daily total at maintenance or a few hundred cals below. WD style dieting means even a small caloric deficit + long periods of the day spent fasted or semi fasted will burn fat efficiently while your big meal at night will provide sufficient growth/maintenance of muscle. The whole idea behind the WD is that the fasted period gets your sympathetic nervous system going, which promotes fat loss, then when it comes time to overfeed the parasympathetic kicks in and you go from "fight/flight" to "rest/digest." Assuming your total cals, macros, amino intake is appropriate, etc. you should burn fat more efficiently for ~20 hours of the day and grow/maintain muscle for the final 4, or however you choose to structure it.

Since you really want to maintain muscle mass, I'd go with 3 small meals during the day. These will come in around 300 cals. Eat these across an 18-20 hour period, this is the underfeed.

Each meal:
10g EAAs
10g BCAAs
10g glutamine
3g taurine
10/15 mins later
25g casein/egg protein or a blend
1cup berries (swap out green veggies every other meal if you want)
4g fish oil

Training day: 10g glutamine/10g EAA pre-workout, 30g BCAA during workout, 40g fast carb/40g protein PWO, this comes in around ~400 cals depending on your pwo drink

Lots of powders and shit, however this will be best for maintaining muscle if $$$ isn't an issue.

Overfeed:

Depends on your desired macro and total cals needed. Example:
Massive salad w/ 2tbsp evoo dressing
2cups brown rice or other low GI starchy carb
8-10oz lean protein, top sirloin/chicken/fish etc, or 8oz meat + whey shake
1tbsp flax/olive oil
(optional stuff)
4oz sweet potatoe for variety's sake
2 cookies, fuck yeah, cookies, just make sure it fits into the macro
1/2 tbsp butter for taste
Few hours later or whenever you can stomach it throw down ~50g of casein/cottage cheese/more whole food protein

This weighs in at ~1600 cals, ~100g protein/~130g carb/77g fat. Daily total on a training day would be 300+300+300+400+1600 = 2900 cals. Nice thing about this diet, is once you decide on your daily number of underfeed meals and keep them consistently, you can tweak your feast meal to your desired calorie level and macro level and work from there.
post #2505 of 57261
^cool, thx. so the overfeed is on all training days?
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