They’re the ones that made it popular. Layne Norton advocates it, Stan Efferding, etc. if you train in the morning I think having some carbs before bed is a smart choice
What? It states in the conclusion fat mass decreased in the IF group but fat free mass remained unchanged (<1%) in both groups. “In conclusion, our results suggest that the modified IF employed in this study: TRF with 16 h of fasting and 8 h of feeding, could be beneficial in resistance trained individuals to improve health-related biomarkers, decrease fat mass, and at least maintain muscle mass. This kind of regimen could be adopted by athletes during maintenance phases of training in which the goal is to maintain muscle mass while reducing fat mass.”
Share some food ideas if you come up with any good ones. I struggle with getting breakfast protein other than eggs and egg whites and supplementing with protein powder
Were you just having to force feed yourself on the base week? Literally feel like I’m about to burst and still have another meal left today
Yeah, it's a lot of food at first. Trying to get so many carbs from a good source was tough for me, in addition to the protein and veggies it calls for
Brown rice and sweet potatoes with chicken and green beans all day after breakfast. Gotta figure out how to Suppliment some of the veggies that have more carbs.
This isn’t specific to IF, but a lot of studies around strength training and nutrition for strength training lack a large sample size and duration of the study so what the conclusion may be could be skewed bc the 10 people did some extra work or whatever. Steak White rice digests really well
I don't even know how I came up with this workout or why I did but here goes, make fun of me. Did 10-9-8-7-6-5-4-3-2-1 of 280 deadlift on hex bar, single arm rows with 80s, then kettle bell swing with 25kg(switched to 20 pushups halfway through as my back was fucking feeling it). Wasn't racing through it but did it pretty fast. Been seeing some good progress lately though I'm about to go on a 5 day bender.
right and if you look at the self reported calories (which is its own confound) you’ll see they consumed less food.
That’s perfectly fine. My only comment would be watch your recovery as the deadlift weight gets up there. That’s 55 reps of deadlifts which is taxing af once the weight gets material. Otherwise, if you’re seeing progress or just enjoying the gym keep on keeping on
Trap bar doesn't tax your CNS like normal dl Either way the rep scheme seems odd. Did you ramp up to 280 or use that across?
No doubt, less activity on the erectors and PC, but still taxing. 55 reps of anything with a quad/ham/back focus is a shit ton. I ate 6 cups of rice just reading that
I got 2 5k swims this summer, swimming a NYC event next weekend, and hopefully doing a triathalon in September; I'm pretty much just doing high reps of lower weights to try and maintain strength this summer and not injure myself.
Speaking of rice, how do you cook yours? I've just done mine plain in a rice cooker, I get really tired of eating plain white or brown rice
I for one eat a fuck ton of chipotle and ask for double rice every time, they're stingy as fuck on chicken though and even a double chicken burrito isn't all that much.
Cook mine in a rice cooker and eat it with the remnants of my steak. Hot sauce is always a good call.
New girlfriend convinced me to do a powerlifting meet with her in September. Good news: It’ll be fun to get back into building my strength numbers Bad news: To have any semblance of chance I’ll have to drop 14 pounds to get in the 181 class RIP in Peace
Just ran a 10k. Here to accept whatever punishment the thread deems appropriate. I didn’t even win the damn thing...smdh
At the end of the day do whatever makes you enjoy it, but I would not recommend doing this. Keep us updated on training. Excited to hear how it goes
I’m fully prepared to not reach it (and definitely don’t plan on taking drastic measures to get there), but I’m using it as a motivator to change my diet. I can only sustain a pizza diet for so long — so even if I walk in the door at 185 (goal weight regardless of comp) I’ll be happy, and whatever numbers I put up will be a bonus.
If I can get this shoulder right in the next few weeks, I'm going to do a meet in September. As of right now, I'm just going to keep up 531 until the meet. Anybody have any "peaking" templates I should try instead?
Made sure to eat before going out last night so I could stay healthy. That didn't work as I ate a second dinner with a double stack burger and a Milkshake at a burger joint pre fireworks. I've shit 3x already today. Pre, during and post workout I didnt hit a PR of 88 kilos on the snatch... So I guess all is good
Great Brandon Lilly interview/podcast guest appearance: https://itunes.apple.com/us/podcast/order-of-man-protect-provide-preside/id979752171?mt=2
Anyone Care the IWF approved new weight classes??? https://www.allthingsgym.com/new-we...ing-at-world-championships-and-olympic-games/ Loving that new 89kg class for next year
So they just released the roster for this meet. Dennis Cornelius is going raw AND equipped on back to back days. Holley fucking Mangold is doing the super total lololololol
The Oly classes fucks so many people and they got rid of the 85kg class which was probably the most exciting class the last few years
Google one guy in my class... Put up 130/160 (snatch, c&j) at 88kg 2 years ago Will come in 1st place in Masters
Today, I decided I was going to go swimming in Lake Michigan and then go to the gym when I got home. Got home, and I'm not even sure I can walk up the stairs to my bedroom. Waves were massive today, and I'm not a good enough swimmer to do anything intensive in open water.
Have had to take two weeks off due to work and vacation. Wanting to start something different than 5x5 when I start back up. Want to lift 3 days per week and keep squats, deads, bench, ohp, and pull-ups, chin-ups in rotation. Would love to add snatch, front squats, cleans, clean and presses in but have no idea how to do them or incorporate them. Any suggestions?
Yeah. Im waaaaay out of conditioning for swimming. When i was younger we used to be able to go clubbing all night. Wake up on the beach somewhere, and swim out to the lines. I'd literally die now.
Week A- Day 1: back squat (heavy), OHP (volume), pull-ups Day 2: DL (heavy), conditioning Day 3: front squat (volume), bench (heavy), chin-ups Week B- Day 1: back squat (volume), OHP (heavy), pull-ups Day 2: clean/snatch (alternate weeks), conditioning Day 3: front squat (heavy), bench (volume), chin-ups I just got off a split similar to this and it worked well for me
You could do an undulating situation like Bruce Wayne alluded to. Mon - Volume squats (sets of 6+), heavy bench (1-3), pull-ups Wed- moderate dead’s (4-6), ohp, chins Friday - heavy squats, volume bench, more back. Add in accessories wherever you’d like. Could also throw in a lift variant like close grip, front squats, etc to break up any training monotony you incur. If you wanted to set it up in a block you could start at the top end of the rep ranges and work down in reps each week for 4 week blocks. Week 1 would be 10s, week 2 is 8s, week 3 is 6s then deload, add 5-10lbs to your max and do it again with new loads
A few miles outside of a "town" called Shanagolden. It's not really a town anymore, though. Just 4 or 5 houses and a town hall. It's about 45 minutes south of Lake Superior/ 30 mins north of Park Falls. I didn't get to do any rock lifting, though. It poured rain and the boulders were all muddy as hell. Combine that with the fact that the mosquitoes were big enough to pick up some of the stones I wanted to press and could bite through my jeans and it was enough for me to say fuck it.