Coke: im trying dude... haha
Bruteman: I was in the squat rack actually :o naw just kidding haha, gotta pump up dem gunz!
Cp: energy has been so so... sometimes good sometimes not so goood, I couldn't sleep last night so that was definitely not good, but I feel fine despite the lack of sleep right now
chub: hah, I dont know where mine is.
i've been doing the IF on my low cal days and energy is fine unless I haven't eaten prior to my workout.. sometimes I NEED to get a workout in midday and without the cals it's very difficult to find the energy.. otherwise I'm fine. The IF makes it more satisfying in the evening though because I'm not so hungry. I can actually fill up off 1000 cals before bed, it's nice. lol.
haha indeed! I get full before I hit my target cals of a starving woman.
I've been averaging 20+ hours of fasting lately...
stretching and out.
Maintaining good strength while on the diet bro, keep it up.
how are the results thus far with IF? dropping fat whilst maintaining good amount of muscle? strength appears to be up so that's good..
I've been seeing good body recomp and this despite not doing any shoulder/chest work and rarely any tricep work. Strength is roughly maintaining maybe slightly improving. I did have a huuuuuuuuuge speed bump last week when a friend came to visit and my week turned into "eat the world is going to end soon." I have thus switched workouts to once every 4th day leaving me with more days in a severe deficit. Trying to a find a balance between 3 and 4 days.
blegh... havent done deads in awhile
ended up hitting 405x1 and missed 425 =\
did a whole bunch of this and that....
anyway, as far as IF goes its been about a month and I feel the biggest benefit is convenience and eating larger meals rather than staying a bit starved all day long. I feel fine and energy is good during the day... insulin sensitivity has improved thats for sure. Whenever I would eat a carb based meal I would get the spike and crash associated with them. Now whenever I do my refeeds I feel energized and awake to the point that I planned my refeeds on days where I dont have to be anywhere in the morning, because I know i wont be sleeping early. As far as recomp benefits we will still have to wait and see if it serves better than any other diet i've tried... will give this at least another good 4 weeks probably 8... maybe even longer.
When do you usually do your eating, morning, or night? I would think it would be easier to go to bed on an empty stomach and eat all morning long, but I could be wrong. Of course does it even matter that much?
I do my eating at night usually between 8-12pm... it doesnt really matter when as long as you fast for a certain amount of hours.
on a side note...
i managed to do pushups the other day with little to no discomfort. Just some tightness afterward but that was expected. I think I will stick to pushups and not really include anything else for chest/shoulders for a bit longer...possibly not until June
have you gotten yourself looked at yet by the doc?
Jake: thanks... assssss haha.
So not much has gone on in the IF diet world... schools coming to a close, tomorrow is the last day followed by finals. Did a fashion show for a friend this past weekend. I think I am coming to the realization that I would rather work on my overall physical conditioning and health rather than
A. become huge
B. become some type of strongman/powerlifter
This had led me to focus more on cardio/bodyweight stuff which I will be doing a lot of endurance weenie type stuff with the rower/running/soon swimming. I am doing or will do when my shoulder gets better more dips/pushups/pullups and not focus much on Bench/etc... will still be squatting, rowing(as it will carry over) Still contemplating the whole how to diet... I can definitely get lean if I wanted, but staying lean is a different story. I crash diet and as much as I know to move into a more moderate/maintenance type diet I dont. I start eating like there is no tomorrow and literally eat myself sick. I know I have a problem and literally think about food around the clock. This has led me to contemplating longer diets with moderate deficits... as in <250 calories or basically eating at some type of maintenance/sweet spot and achieving the deficit through activity.
speed box squats
reverse bb lunges
I was planning on doing 3 sets of 5k with 7 minutes rest in between... but I figure instead of rush into jumping into that much work to start off slowly. I also think the rower I was on is not counting correctly as I know my pace was quicker than what it was reading.
5k @ 21 minutes
1k @ 4 minutes
= 6k and total of 25 minutes
I think eventually I want to do some type of 5k rowing competition, i've been browsing the concept 2 board to get a general feel of training templates as well as what times to strive for... so we'll see how that goes. Here are some pictures from Sunday.
I'm amazed by your inability to resize a photo..
I have also come to that realization, however, it's pretty easy for me to stay big. lol..
only realization Ive came to is its pretty easy for me to get and stay fat... and ill resize it just for you!
Originally Posted by ryuage
and I agree.. why don't you just go UD2 indefinately and fluctuate cals dependent upon your goals (cut/bulk)?
just take a week or two off every couple months.. that's what I plan on doing with my UJD. :thumbup:
uhhhhhh ud2... ill pass right now. Especially with my goals and plans in mind I would definitely over train and would be working toward different goals.
5 minute warm up easy pace
7 intervals 1:40/:20 - moderate @170 watts avg
1 minute rest
7 intervals 1:40/:20 - little tougher @200 watts avg
1 minute rest
3 intervals 1:00/1:00 - high intensity @ 300 watts avg
2 minutes cool down really easy
Total training time = 33 minutes including warm up and cool down.
lots and lots of stretching.
dude i was so about to blast you when i saw the first pic, then i saw the 2nd and i figured hey, you do what ya gotta do. wish i was pretty enough for a fashion contest. nobody wants to see me in nice clothes:(
Nice job with the rowing intervals.
nic: haha, doesnt help if your girl is the designer...
coke: thanks bro
took it kinda easy...
rack pulls - mid shin
---- sore lower back ----
4 sets @ 170x6
no pain or discomfort in shoulder next day--- woohoo!!! tried to keep it light and literally move the weight with a slow fluid motion. Guess this will have to suffice until I can do pullups with relative ease again.
stack x 8
stack x 7
stack x 6
2 sets @ 110 x 8
resting today... much needed.
good looking crew. I need to come party with you! Workouts are looking good. How is the shoulder feeling?