The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Back on track.. ray34iyf's Avatar
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    Recomp "IF" Style...

    Hey guys. This is my first crack at a journal. As some of you might know, I've been messing around with UD 2.0 for the last few months. My goal was to get down to 7% BF and then maintain that for a while, but I never could really get over the 9% hump(symptoms of leanness became too great and the more time invested in trying to get there, the more fatigue built up). So right now, I'm sitting at about 10.5% and 154 lbs or so. Gaining muscle is obviously important, but maintaining leanness and gaining strength are higher priorities. So...I've decided to try an experiment for 6-8 weeks or so. This journal is more or less just a means for me to stay on track and maintain discipline. Advice/critique is welcome, but I won't cry if nobody has much to say....

    Ok, so here's the plan:
    ~Follow an "IF" style eating plan slightly below maintenance
    Maintenance=~2300kcals
    Weekly intake=~2228kcals

    16 hour fast period followed by 8 hour feast(11am-7pm)
    I'll break the fast with a 500 cal pre w/o meal and then eat the majority of my cals Post w/o.

    Mon(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
    Tue(maintenance-35%)-1500kcals, 150p, 150c, 33f
    Wed(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
    Thur(maintenance-35%)-1500kcals, 150p, 150c, 33f
    Frid(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
    Sat(maintenance-10%)-1800kcals, 200p, 150c, 44f
    Sun(maintenance-10%)-1800kcals, 200p, 150c, 44f

    Supps=ETS, 3 Nitor(2 in morning during fast), multiv, vit C, Fish Tabs

    ROUTINE
    Don't have the exact routine here at home, but I will get it up tomorrow when I go back to Madison for school. It's basically a slightly tweaked version of Rippetoe's strength routine(3x a week, basic compounds)


    GOALS
    Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.
    Last edited by ray34iyf; 11-26-2007 at 12:43 PM.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

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  3. #2
    Ex-Manwhore KingWilder's Avatar
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    I loved IF when I was on it...then my life got too hectic to have a consistent 16/8 hour schedule

    good luck with it
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  4. #3
    Back on track.. ray34iyf's Avatar
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    Any tips? Does what I have above look fine?
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  5. #4
    Back on track.. ray34iyf's Avatar
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    ROUTINE--

    W-A1
    Squat 3x4-6
    BB Bench 3x4-6
    Row 3x8-10
    Dips 2x6-8

    W-B1
    Deadlift 3x3-5
    DB Shoulder Press 3x6-8
    Chins 3x4-6
    Calf Raises 2x6-8

    W-A2
    Squat 3x4-6
    DB Bench 3x6-8
    T-Bar Row 3x8-10
    Dips 2x6-8

    W-B2
    None
    OH Press 3x4-6
    Chins 3x4-6
    Calf Raises 2x6-8

    M-WA1
    W-WB1
    F-WA2

    M-WB2
    W-WA1
    F-WB1
    Last edited by ray34iyf; 11-26-2007 at 11:13 AM.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  6. #5
    Back on track.. ray34iyf's Avatar
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    So far I've been getting a bit hungry towards the end of the fast here, but mental clarity seems to be sharpened. I'm ending the fast with a pre w/o meal at 11am, then hitting up the gym at 11:30 or so. Might take it easy seeing as I'm sore as all hell from my UD 2.0 power w/o on saturday.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  7. #6
    Back on track.. ray34iyf's Avatar
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    Today didn't seem like much of a workout to be honest. I knew going in that I'd take it easy because I was still tired and sore from the w/o saturday, but it felt like a warmup.

    Squat-skipped these
    BB Bench-175x5,5,5
    Chest Row-90x10,10,10
    Dips-BW+25x5,5

    Basically just used this to help get me accustom to full body low rep pounding again.

    Now to the feasting portion of the day.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  8. #7
    Back on track.. ray34iyf's Avatar
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    http://fitday.com/WebFit/DayFoodsTab.asp

    2934 cals
    56 fat
    431 carb
    197 protein
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  9. #8
    TJW Keith's Avatar
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    Quote Originally Posted by ray34iyf View Post
    GOALS
    Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.
    What is your long term goal? Size & aesthetics or strength?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  10. #9
    Back on track.. ray34iyf's Avatar
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    My long term goal is to be 165-170 @7-8% and then maintain that. From there on out, I'll try and gain strength any way I can. Basically I'd like to not be HUGE but muscular and very lean. Follow in the foots of Matthor from the BR.com forums if you have any idea who that is.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  11. #10
    Back on track.. ray34iyf's Avatar
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    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    1488 cals
    34 fat
    163 carbs
    148 protein
    Last edited by ray34iyf; 11-27-2007 at 10:18 AM.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  12. #11
    Back on track.. ray34iyf's Avatar
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    I'm really liking this IF eating schedule so far. Hunger seems to be better controlled and eating in that small time frame makes eating smaller portions more enjoyable. I think this is something I'll be able to stick to for a while.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  13. #12
    Ex-Manwhore KingWilder's Avatar
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    the first week or so took some adjusting, but then I rarely was hungry

    I ended up doing some fasting state workouts too (just took some green tea/caffeine pills and then gorging postworkout) and they were some of the best workouts I had
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  14. #13
    Back on track.. ray34iyf's Avatar
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    How'd you like IF in terms of the progress you had on it? Did you successfully recomp on it? I really really would like to get down to super lean levels and try and go from there...I could have gotten there on UD, but I was to loose on the CL's and screwed that up for the time being. I'm hoping this is something I can use to bulk once I reach my BF goals.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  15. #14
    Back on track.. ray34iyf's Avatar
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    Deads 285x3,3,3
    DB Shoulder Press 50x8,8,8
    Chins BW+25x6,6,6
    Calf Raises


    Felt good for sure. Time to start the feasting.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

  16. #15
    C.S.C.S. ddegroff's Avatar
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    IF is an interesting way to go about things but it seems like it works well.

    Are you having any trouble hitting your cals for the feeding.
    Last edited by ddegroff; 11-28-2007 at 01:26 PM.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  17. #16
    Back on track.. ray34iyf's Avatar
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    It actually is kind of a pain to get down that many cals in that time frame. I've gotten very bloated duet to this. I may switch the cals up just a bit by adding a few to the non w/o days and taking some away from the w/o days.
    Age: 20
    Height: 5-9
    Weight:~160 @ 13-15 bf%?....starting figure after nearly a year of battling CFS/mono...so not too bad imo.

    http://www.fitday.com/WebFit/PublicJ...Owner=ray34iyf
    Max Lifts:
    Don't know anymore..don't care atm.

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