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Random health and exercise thoughts - Page 2442

post #36616 of 49383
Interesting. I'm actually not even carb cycling at the moment, <90g per day except huge refeed on Saturdays. I also thought your brain and various hormones needed the fat so prolonged low fat could screw with those. Don't know that though...

What supplements or vitamins do you take? I know you do a lot of research, so I'm curious what you find worthwhile or if you just get it from high veggie intake.
post #36617 of 49383

You certainly don't need to carb cycle. AFAIK most professional BBers just do staright macros with a refeed every once in a while. I just do it for the satisfaction aspect of having huge carb meals PWO.

 

Yup, hormones might take a hit with long periods of very low fat, but how sensitive you are for that is also individual. By doing more carbs, you possilby get more energy for your workouts but trade it for less libido and other issues related to hormones. The reasoning is that if it's a relatively short cut you're not gonna screw your hormones over and being "less manly" for a while is ok if you get better performance.

 

I don't take that many supps atm.

 

3g fish oil

1 multivitamin

5g creatine

3000 ui vitamin d

1 or 2 capsules ZMA

45g Intraworkout carbs (dextrose). I lift with zero carbs pre workout and it takes me 1.5-2 hours to get through the whole session so these provide some energy and help recovery a bit. Just started with it and gonna assess it after some weeks. Might shift these to the post workout shake instead.

 

When I'm back home, I'm gonna buy vitamin C and add Leucine to intra- or postworkout shake.

post #36618 of 49383
Almost the exact same stuff I take, except no intraworkout carbs but I did start with intraworkout BCAAs. Can't say that I've noticed anything, but it probably doesn't hurt. I also just added cissus to see if it will help with aches in my knees, not sure how much it really helps.
post #36619 of 49383
Quote:
Originally Posted by conceptionist View Post

You certainly don't need to carb cycle. AFAIK most professional BBers just do staright macros with a refeed every once in a while. I just do it for the satisfaction aspect of having huge carb meals PWO.

Yup, hormones might take a hit with long periods of very low fat, but how sensitive you are for that is also individual. By doing more carbs, you possilby get more energy for your workouts but trade it for less libido and other issues related to hormones. The reasoning is that if it's a relatively short cut you're not gonna screw your hormones over and being "less manly" for a while is ok if you get better performance.

I don't take that many supps atm.

3g fish oil
1 multivitamin
5g creatine
3000 ui vitamin d
1 or 2 capsules ZMA
45g Intraworkout carbs (dextrose). I lift with zero carbs pre workout and it takes me 1.5-2 hours to get through the whole session so these provide some energy and help recovery a bit. Just started with it and gonna assess it after some weeks. Might shift these to the post workout shake instead.

When I'm back home, I'm gonna buy vitamin C and add Leucine to intra- or postworkout shake.

What do you use for intraworkout carbs? On heavy deadlift and squat days I might sip on a Gatorade but I really never gave it much thought.
post #36620 of 49383
I have been really wanting to start cutting lately, even though I know once I get down to my desired BF level i'm not going to look anything like i'd like to look. At the same time, I understand that on a heavy bulk you sometimes just hit a wall. Think I might do a month long mini cut where I limit carbs to like 150g a day keeping fats moderate and proteins high, then reintroduce carbs slowly again.

Solid idea?
post #36621 of 49383
Thread Starter 
Quote:
Originally Posted by jarude View Post

Diet thoughts brahs:

Original goal was to hit 215 which was a number I pulled out of my ass. I went from 166-200 from June-Sept roughly and I've stabilized at 200 for a couple months now... pretty aimless dieting, just eating whatever. I'm a bit too fat to continue bulking; not that I care too much about carrying a belly around for the winter months but seriously none of my pants fit and I don't want to jam on an extra 15lbs for no particular reason other than having pulled number that out of my ass half a year ago.

I am going to compete in early spring. Its my first meet so weight classes don't matter, but being in 181 would be a big bonus. Not because I am super hung-up on having decent numbers for my weight as I'm certainly stupidly weak for any weight class in a powerlifting context, but because I don't want to be an out-of-shape lardass in general. I have roughly 16-20 weeks (no meets scheduled yet) to prepare. WWYD?

My current idea is to stick at or above maintenance on heavy days and below maintenance on light/swimming days and gradually tune it down to 180. 20 lbs in 20 weeks doesn't seem to aggressive, especially given the water weight that I'm carrying around. More aggressive cutting options don't seem viable as a) I don't want to stress too much over cutting down over the winter/holidays for my first meet of all things, b) maintaining/gaining strength is my ultimate goal and c) that would mess bigtime with 6x/w squartz.

What say you, RHET?
Besides how stupidly strong Chris is, I'm most impressed at how this guy has sustained some pretty nasty injuries and still comes back to kill it. You know, tearing an adductor in the squat and then going on to finish the meet one-legged.... and now he is squatting 505x20.

Its ridiculous how he punishes himself when he trains/competes. Remember that 405 deadlift for reps video? Those shins crazy.gif

How about a pic to judge?
post #36622 of 49383
Quote:
Originally Posted by MarkI View Post

I have been really wanting to start cutting lately, even though I know once I get down to my desired BF level i'm not going to look anything like i'd like to look. At the same time, I understand that on a heavy bulk you sometimes just hit a wall. Think I might do a month long mini cut where I limit carbs to like 150g a day keeping fats moderate and proteins high, then reintroduce carbs slowly again.

Solid idea?

I think you know my opinion on the matter already nest.gif
Quote:
Originally Posted by VLSI View Post

But honestly, if strength is secondary, you'd be better off staying lean and taking longer to work your way up to 190 than just try to get there through bulking. You're going to be like 210+ before you have enough LBM to cut down to that.
Quote:
Originally Posted by VLSI View Post

Different strokes. I'm uncomfortable at my current BF, so just going to cut now. Depends how fat you get, but it may very well take longer than 2-4 months to get down to 8% like you're hoping. Point being if you cut down, you could just do shorter bulk and cut cycles holding yourself between 8-10% and 12-14% the whole time. It will likely take longer overall, yes, but you'll spend a great portion of that time being "aesthetic."

I'm going to try cutting to 10% and then work my way up in weight bouncing from 14-10ish I think. Not going to let myself get fat again.

Also, I wish 150g was limiting carbs for me right now plain.gif
post #36623 of 49383
You're eating less than 150g carbs/day? What does your daily intake look like, both macro and actual food wise?
post #36624 of 49383
1800 cal 90c/70f/200p 6 days/week with refeed on Saturday. Food is chicken, salmon, tuna, red meat, lunch meat turkey, egg whites, eggs, greek yogurt, nuts, peanut butter, cheese, sweet potato, apples, kashi cereal and broccoli/spinach if I can be bothered. That pretty much encapsulates everything I eat these days. Refeed is same foods plus macaroni and cheese, pop tarts, reese's puffs, oatmeal.

And cut update. Numbers got a little messed up this week because I was away on travel for a few days. I'm pretty confident I'll be sitting around 179 by next Saturday. Warning: Spoiler! (Click to show)
post #36625 of 49383
Unreal that you're surviving on so little cals a day, makes me scared for cutting, since i'll probably be only a little higher. Dreamer bulk has spoiled me.
post #36626 of 49383
It's pretty low, but still averages to almost 2k/day on a weekly basis. My lifts are still moving up though, so I really can't complain given that the weight loss is primary focus. How has your squat been progressing? I've been really happy since figuring out my high bar form.
post #36627 of 49383
Quote:
Originally Posted by VLSI View Post

It's pretty low, but still averages to almost 2k/day on a weekly basis. My lifts are still moving up though, so I really can't complain given that the weight loss is primary focus. How has your squat been progressing? I've been really happy since figuring out my high bar form.

Squat has been doing really well lately, been rethinking form and focusing a lot on mobility. Wider stance and pushing out with my knees saw great improvement, and then I realized I neglected breathing technique so i've been working on that as well. Did my 5x5 working sets with 195 last leg day. Prolly going to post a form check video next time around and then have to start all over after everyone in here shits on my form : |

Otherwise, strength gains are solid, have not tested maxes in a while but last working sets for bench where at 190 and Deadlift 285. What're your numbers at now?
post #36628 of 49383
Numbers aren't directly comparable since I moved off high intensity 5x5 program. Deadlift at 5x275, hasn't moved in months... need to get this figured out eventually. Squat today was 5x95, 5x115, 5x140, 5x165, 5x190, 3x200, 2x8x140. Bench was 5x95, 5x115, 5x135, 5x155, 5x180, 3x185, 2x8x135. Extrapolate as necessary to compare to your rep scheme smile.gif
post #36629 of 49383

So today I watched Dan Green at Pro Raw V......In real life! Seems he can only lift amazingly here in Aus!

EDIT:

385kg/237.5kg/380kg or 849/523.5/837.5 - 2210lb@240lb-via PTC

post #36630 of 49383
Thread Starter 
sup conceptionist redface.gif
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