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Thread: Training to be injury free and then comes injury prevention

  1. #1
    I wannabebig!
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    Training to be injury free and then comes injury prevention

    Ok boys and girls,

    here is yet another journal, but I seriously intend to keep this one haha... I think I said that the last couple times too? After reading into intermittent fasting and the health/recomp benefits it supposedly provides I will give it a shot. My goal is to maintain or increase strength while improving body composition, but isn't that everyones goal?

    The plan...
    fast 16-18 hours a day followed by 6-8 hours of feeding

    Havent worked the kinks... but calories will be at/slightly below/slightly above maintenance on workout days... (supposed to be above) while non-wo days where I will perform cardio or do crossfit will be 50-60% maintenance.

    Will do 3x full body weight training sessions of compound movements a week.
    Problems encountered will be a bum shoulder which will have to be worked around. (meaning no bench press, overheard anything, etc...)

    After yesterday and today I feel hunger is not an issue as fasting is supposed to provide a blunting effect. I actually feel more alert and less groggy than restricting calories or doing one of the other diets such as PSMF or UD2. So far so good eh?

    Yesterday

    Flutter Kicks + Crossfit WOD
    5 rounds for time
    30 situps on glute ham machine
    25 back extensions

    5:31 rx'd

    First meal at 6:30 pm

    Crossfit @ 7:00 pm

    meal 1 - serving muscle milk light
    post wo - sammich with egg, hummus, turkey, spinach
    meal 2 - 1 cup cottage cheese, 2 tbsp almond butter, scoop of protein

    yes I didn't eat much... ~1200 calories

    Comments :

    I plan on incorporating a lot of running and swimming eventually to increase my endurance and basically work on the two. My goal of becoming a big massive beast is no more. I would like to be in the realm of 170-180 and have a good strength to weight ratio. Right now I am hovering around 190 @ 12% body fat. The reasoning behind dropping weight is to prep myself for BUD/S training which I intend to do mid/end of next year once I graduate. Once the shoulder is healed I will be doing a lot of bodyweight exercises... mostly adding in pushups and dips since I can do situps and the like still.

    I find it easier to follow and less worry of eating meals throughout the day... less to worry about if you ask me.

    Tonight is weight training.
    Last edited by ryuage; 04-03-2008 at 02:47 PM.

  2. #2
    I wannabebig!
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    First meal about 4:30 with workout about 6:00

    energy level = not bad

    warm up
    mobility exercises
    jump rope

    Squats - narrow stance
    318.2 x 5
    318.2 x 5
    318.2 x 4 - kind of leaned forward and almost lost the 4th rep... pretty sure I could have managed a 5th rep had I not lost my balance

    BB Rows
    175 x 5 x 5 sets - easy

    glute ham raise
    mini band x 15 x 4 sets

    shoulder rehab work

  3. #3
    Senior Member Invain's Avatar
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    I've read about this before and it's very intersting. I'll be following your journal, try not to let it die, lol.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  4. #4
    WBB Team Captain Coke's Avatar
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    Nice numbers on your squats and bb rows...good deal on stepping up the endurance and conditioning training.

  5. #5
    I wannabebig!
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    Invain I'll do my best dude... got some before pictures and will post after pictures... or possible bi mothly updated shots. I am definitely eating less than recommended on workout and non workout days to speed fat loss further, but might bump calories up some.

    CoCoa
    thanks coke, could always count on you to chime in on my journals! thanks bud.

  6. #6
    I wannabebig!
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    Yesterday

    Yesterdays feeding period 4:30 pm - 11 pm (6hr 30min)

    Calories ~1800

  7. #7
    LittleJake JSully's Avatar
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    nice.. but I thought you were going to try to stick around maintenance for your feeding period? you're only hitting 1800cals.. isn't your maint. around 2300?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #8
    I wannabebig!
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    Jake
    Actually, my maint is closer to 2800-3000

    I will probably adjust according to gym performance... Definitely will bring up work out day calories.

  9. #9
    I wannabebig!
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    04.05.08

    First Meal @ 4:00 pm
    Fasting time = 17 hours 30 minutes

    Workout
    Mobility exercises
    warmup drills

    4x400m sprints with 1 minute breaks
    double under and jump rope practice

    Calories ~1500-1700

  10. #10
    I wannabebig!
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    04.06.08

    Broke the fast @ 6:00 pm
    Fasting time = 18 hours

    Workout
    ended up not eating anything prior... energy was ok, but the lack of sugar caused light headedness.

    Back Squat
    135x5
    185x5
    225x5
    275x5
    315x3
    357x1

    was going to do a tripple, but the light headedness hit me at the bottom.

    deadlifts

    135x3
    225x3
    315x3
    405x1
    415x1

    light headed... haha

    front squats

    135x5
    185x5
    225x5

    glute ham raise w/light band... 3 sets of max reps

    23
    17
    14

    easy peasy

  11. #11
    I wannabebig!
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    04.07.08

    Plan on holding off until 6-8 before i break the fast...

    Yesterdays calories ~2600 44/403/162

    Training

    Jump ropes + Rowing

    1000 skips
    1000m row
    100 double unders
    1000m row
    100 double unders
    1000m row

    stretching

  12. #12
    I wannabebig!
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    a little sneak peak... weighed in at 191.5 this morning. Dont mind the farmers tan =p



    edit: hiding my farmers tan
    Last edited by ryuage; 04-07-2008 at 11:15 AM.

  13. #13
    Senior Member cphafner's Avatar
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    looking pretty lean to start! Looking forward to this. People have seemed to make good progress. What are you meals looking like?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  14. #14
    I wannabebig!
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    never can get lean as you ecto mofos but im gonna try!

    Im basically gonna semi-psmf on my non lifting days and up the calories to about 2600-2800 calories on workout days... so it averages out to about 1800-2000 calories every 8 days. Mind you I am doing IF so I am squeezing in all these calories within a 4-8 hour period at the end of the day.

  15. #15
    LittleJake JSully's Avatar
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    looking good. I don't know how you can go that long without eating. I'm starving by 9am if I don't eat breakfast.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #16
    Senior Member cphafner's Avatar
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    Quote Originally Posted by ryuage View Post
    never can get lean as you ecto mofos but im gonna try!

    Im basically gonna semi-psmf on my non lifting days and up the calories to about 2600-2800 calories on workout days... so it averages out to about 1800-2000 calories every 8 days. Mind you I am doing IF so I am squeezing in all these calories within a 4-8 hour period at the end of the day.
    You're leaner and bigger than I am right now!

    I mean what kinds of foods. Is it your typical meals just squeezed in a short period of time?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  17. #17
    I wannabebig!
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    Jake

    youd be surprised... i thought so too, but the fasting provides hunger blunting and energy effects... I feel fine most of the time and less drowsy than a typical diet.

    Conor

    haha thats cause I had to try 20x as hard since I am a natural fatty!
    Ya typical foods, lean meats and veggies on off days... a bit more carbs in the form of whole grain bread, brown rice, oats on workout days... although I put down a full box of cereal after my workout yesterday. I've read of one of the guys who eats like that... cereal, ff/low fat ice cream, etc... and he has amazing results. I put in an atlarge order so will be using maximus on workout days and maybe subbing some nitrean shakes on off days.
    Last edited by ryuage; 04-06-2008 at 02:13 PM.

  18. #18
    Senior Member cphafner's Avatar
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    thanks for the info. Looking forward to it. There was a guy over on bb.com that was doing IF with ALN products. Wonder how it turned out...

    here it is. got pretty ripped

    http://forum.bodybuilding.com/showthread.php?t=4002903
    Last edited by cphafner; 04-06-2008 at 02:33 PM.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  19. #19
    WBB Team Captain Coke's Avatar
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    Good numbers with the squat(s) and deads, ace training rounds as well...nice pic.

  20. #20
    Who me? Chubrock's Avatar
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    Look at ya bitch, all lean and ****. So much smaller than the old Steven I remember haha.

    Fuck, fight, or hold the light.

  21. #21
    Senior Member Invain's Avatar
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    Wow how tall are you ruage? I didn't realize how skinny you already were for 190 lbs.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  22. #22
    I wannabebig!
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    Conor
    np, hopefully I can get that ripped too... haha

    Coke
    thanks bro

    Andrew
    haha... ya poor me =( no more being huge... its all about carrying less weight now. lol

    Invain
    ~5'11ish

  23. #23
    I wannabebig!
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    Invain

    This is where I hold my weight


  24. #24
    LittleJake JSully's Avatar
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    sick quad veins..

    what's the biggest you got to?

    why don't you want to be huge anymore?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  25. #25
    WBB Team Captain Coke's Avatar
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    Damn man, always did have killer quads!!

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