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Random health and exercise thoughts - Page 2590

post #38836 of 57313
NYR phegs spotted in this subforum. jfc the delusion
post #38837 of 57313
Quote:
Originally Posted by Lagrangian View Post

NYR phegs spotted in this subforum. jfc the delusion

Do elaborate
post #38838 of 57313
Thread Starter 
I don't read outside of this thread, pls link
post #38839 of 57313
Never leave your subscription page.

Also, Mark, late pass but check out Tinder. You probably won't even have to leave your apartment, it's that easy.
post #38840 of 57313
Thread Starter 
squat shoes + high bar = atg too ez
post #38841 of 57313
Considering getting tinder too. I'll wait till im more shredded though. I saw my serratus yesterday for the first time. It's like giving birth and seeing your child for the first time. Like I've been building this muscle for the past however long i've been training, nurturing it and helping it grow and now I can see what I've created.

Mark your squat form looks fine to me personally, way better then it used to be.
post #38842 of 57313
whoohoo pulled 355 but fucked my back up because I rounded it too much. Know exactly what I did wrong too, fuck. I think I'll be okay by next leg day though it's just like I slept on it wrong.

Going in next week to talk to the partners at this PE firm, talked to him last night and he said they want me in until at least the end of May and are working on a deal they think would be good for me to work on. Hoping "at least" means if I'm a rock star they'll bring me on full time. icon_gu_b_slayer[1].gif
post #38843 of 57313
You can see if you watch his left foot how its collapsing in. I know that feel.
post #38844 of 57313
Quote:
Originally Posted by MarkI View Post


Chest up is good call, need to do that.

Also, finalized my cutting routine, if anyone wants to chime in feel free. @conceptionist you especially haha.

Basically intermittent fasting mixed with leangains/carb cycling.

I'm going to start with 2700 calories a day, and see how I respond to that. Aiming for 1.5/2lb loss per week to start. I'm currently between 205-210 depending on time of day, probably 18% BF.

I work from 9-5, can get to the gym around 6 30. Going to make eating window from 3-11, no carbs at all pre-training, only fats and protein. green tea, black coffee and water will be used to aid in IF, and ECA stack if I can track it down.

Workout Day Macros

2700 calories

205g - protein
205g- carbs
110g - fats

rest days

2200 calories

protein stays the same
160g of carbs
72 grams protein

going to do prowler pushes and swimming once or twice a week on rest days depending how i feel. want to get down to at least 185. also if i find that energy is running low in the gym, its better to cut volume than weight and intensity right?
Lots of nerdy in depth stuff (Click to show)

I would make the following adjustments:

 

 

 

1) macros are a bit off.

You can drop a lot off calories from fat. You only need 0.3g per pound of lean bodymass.

At 210, 18% BF, you have a estimated LBM of 175 pounds. That gets you an average minimum of 55g of fat per day.

So if you lift 4 days a week, you could do 40g of fat on lifting days and 80g on rest days. (40x4 + 100x3) / 7 = 65 average grams of fat per day

 

This might seem very low, but honestly, you won't need much more and the calories are better spent with carbs for energy. 

 

So for 2700 calories on workout days, you would instead do:

200g protein

40g fat

380g carbs

 

Rest days - 72g of protein?! Must be a typo, right?

Also, 160g of carbs on rest days is not really IF anymore since those days are no starches accroding to the protocol. 160g of carbs from veggies is absurd. No wrong in not doing IF as its written, but I got my success with the basic diet.

 

Rest day macros for 2200 calories would in my opinion be:

225g protein

100g fat

100g carbs

 

With calories as low as 2200 for your weight, I would bump up the protein intake on rest days as I've down above. 

On workout days you can get away wirt a slightly lower protein intake as the higher carb intake has a muscle sparing effect.

 

 

2) Meal timing might be a bit off.

 

If you break the fast at 3 o clock, you might be very hungry and out of energy when you hit the gym at 6.30, if you only do one pre workout meal.

I would either do two pre workout meals, push the first meal to later in the day or simply eat a bigger meal at 3.

 

You may also want to introduce some carbs in the pre workout meal if your energy levels in the workouts are getting worse. Generally, the closer to training you eat, the faster GI and more easily digestable you would ideally want the meal to be. You tolerance for higher volume and reps within a set will be the first sign of fatigue and if this becomes an issue, I would eat carbs pre training. The only benefit to no carbs pre workout is that you might burn more fat for energy instead of the carbs you ate. However, since you lift so late in the day you've already been running on fat for the whole day. In my opinion, sustained performance is the most important on a cut, even at the expense of faster weight loss, and carbs can help with that. Aim for performance when you do strength training and burn fat on other times.

 

 

3) If you have issues with the workouts, drop rep within a set first before you cut total volume.

I think higher reps within a set takes a bigger hit on low calories than the total workload you can handle. For instance, I find it easier to do 5 sets of 5 than 3 sets of 8 with a set weight. So if oyu have trouble with increasing on your 3x8 squats, drop to 4 sets of 6 and then 5 sets of 5 and that could help you keep progressing. If not, drop total volume to say 3 sets of 5.

post #38845 of 57313
Quote:
Originally Posted by conceptionist View Post

Lots of nerdy in depth stuff (Click to show)
I would make the following adjustments:



1) macros are a bit off.
You can drop a lot off calories from fat. You only need 0.3g per pound of lean bodymass.
At 210, 18% BF, you have a estimated LBM of 175 pounds. That gets you an average minimum of 55g of fat per day.
So if you lift 4 days a week, you could do 40g of fat on lifting days and 80g on rest days. (40x4 + 100x3) / 7 = 65 average grams of fat per day

This might seem very low, but honestly, you won't need much more and the calories are better spent with carbs for energy. 

So for 2700 calories on workout days, you would instead do:
200g protein
40g fat
380g carbs

Rest days - 72g of protein?! Must be a typo, right?
Also, 160g of carbs on rest days is not really IF anymore since those days are no starches accroding to the protocol. 160g of carbs from veggies is absurd. No wrong in not doing IF as its written, but I got my success with the basic diet.

Rest day macros for 2200 calories would in my opinion be:
225g protein
100g fat
100g carbs

With calories as low as 2200 for your weight, I would bump up the protein intake on rest days as I've down above. 
On workout days you can get away wirt a slightly lower protein intake as the higher carb intake has a muscle sparing effect.


2) Meal timing might be a bit off.

If you break the fast at 3 o clock, you might be very hungry and out of energy when you hit the gym at 6.30, if you only do one pre workout meal.
I would either do two pre workout meals, push the first meal to later in the day or simply eat a bigger meal at 3.

You may also want to introduce some carbs in the pre workout meal if your energy levels in the workouts are getting worse. Generally, the closer to training you eat, the faster GI and more easily digestable you would ideally want the meal to be. You tolerance for higher volume and reps within a set will be the first sign of fatigue and if this becomes an issue, I would eat carbs pre training. The only benefit to no carbs pre workout is that you might burn more fat for energy instead of the carbs you ate. However, since you lift so late in the day you've already been running on fat for the whole day. In my opinion, sustained performance is the most important on a cut, even at the expense of faster weight loss, and carbs can help with that. Aim for performance when you do strength training and burn fat on other times.


3) If you have issues with the workouts, drop rep within a set first before you cut total volume.
I think higher reps within a set takes a bigger hit on low calories than the total workload you can handle. For instance, I find it easier to do 5 sets of 5 than 3 sets of 8 with a set weight. So if oyu have trouble with increasing on your 3x8 squats, drop to 4 sets of 6 and then 5 sets of 5 and that could help you keep progressing. If not, drop total volume to say 3 sets of 5.

Thanks for the write up. Yes, absolutely a typo haha, that was meant to be 72 grams of fat.

I like the macro output you made too. I kind of gave mine some thought, but mostly pulled them from a ketogains excel spreadsheet calculator.

Question, do you think it would be at all beneficial/possible to open the eating window only after training?
post #38846 of 57313
Technique tips over the interwebs always seems to be using the same jargon popular websites uses (elitesfts, jtsstrength, t-nation, etc.) but I feel like, most of the time, the ones giving the advise do not even know what they're saying. Just repeating what they heard. Spread the floor, get your knees out, etc,etc.

Mark, your depth was a bit high imo. May be the bad camera angle...
post #38847 of 57313
Its lifting cues that work. You'll hear any coach saying that, sometimes it works for people sometimes it doesn't. My Olympic lifting coach hardly read the internet and his cues were funny as hell, but they worked!
post #38848 of 57313
by "hip drive" i think of it as keeping a lot of motion in the hips. think of the squat mostly as a hip exercise rather than a leg exercise and it helps your form a lot.
post #38849 of 57313
Just to confirm, I have nothing against them. I actively use the ''it's like when you're sitting on the bowl'' when people are not using their butt.
post #38850 of 57313
I drive with my knees but only when texting foo.gif
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