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1
Posted on 4/6/16 at 7:59 am to BRgetthenet
To the guys doing IF, are you also doing keto? Or following the cal/macro numbers from lean gains?
I was on ripped body last night and did my calculations and was just curious.
Right now I'm doing 50% fat, 35% protien, 15% carbs with a 2400-2800 cal diet.
I was on ripped body last night and did my calculations and was just curious.
Right now I'm doing 50% fat, 35% protien, 15% carbs with a 2400-2800 cal diet.
Posted on 4/6/16 at 8:00 am to mouton
not 777 but did stay at a holiday inn express one time,
I have decent tabata style workout for abs alternating toes to bars, with air squats. Finish off with barbell floor wipers.
I have decent tabata style workout for abs alternating toes to bars, with air squats. Finish off with barbell floor wipers.
Posted on 4/6/16 at 8:47 am to nolaks
quote:
I have decent tabata style workout for abs alternating toes to bars
I tried a toes to bar only tabata last night but I had already done cardio and 3 sets of other ab tabatas and couldnt finish it.
Posted on 4/6/16 at 8:50 am to mouton
quote:
777 what are your thoughts on the stepmill for cardio? Did it last night for the first time in about ten years and it nearly killed me. Climbed 130 floors and it said i burned 870 calories (yeah right). Also tried doing some tabata style sets for abs but I couldn't seem to get the intensity up enough for it really to be a tabata. Thinking of incorporating 10 minute of stepmill before each workout as a warmup. I currently do no warmup and a bike tabata each morning. Thoughts? I do not do a lot of cardio other than a few runs per week. Wanting to up the intensity and efficiency.
I am really high on the step mill. I think it is a great non impact workout. Adding 10 min everyday should help you heart and body comp and it shouldn't be taxing at all on the CNS so I think its a great plan. for cardio i tend to rank as follows
non machine:
Fasted walks in the morning
Prowler Pushes/Sprints
Sprints
Jump Rope
Heavy Bag Work
Burpees
Weighted Met Con work
jogging/long distance running.
Machines:
Versaclimber
Rower
Air Dyne/Assault Bike
Jacobs Ladder
Step Mill
Arc Trainer
Inclined Treadmill while fasted
Spin class
regular treadmill work
recumbent bike
Pretty much the versaclimber, rower and airdyne are in a league of their own. Then the next couple are about the same. I pretty much feel regular LISS cardio on the treadmill and bike are useless period. Its right up there with jogging as bullshite exercises that are inefficient as hell.
Posted on 4/6/16 at 8:56 am to mouton
If you guys are able to do abs in a tabata method then more power to yall, I can't.
For abs I tend to use to do glute ham raise situps and hanging leg raises/L-sit.
I work out in my garage gym though so although I have a bunch of nice commercial equipment I have very little in the way of abs because honestly I don't have the space to waste on those types of machines so I tend to do more bodyweight stuff.
Danny Kavoldo has a great book called diamond cut abs that has a bunch of exercises using bodyweight for abs.
LINK
For abs I tend to use to do glute ham raise situps and hanging leg raises/L-sit.
I work out in my garage gym though so although I have a bunch of nice commercial equipment I have very little in the way of abs because honestly I don't have the space to waste on those types of machines so I tend to do more bodyweight stuff.
Danny Kavoldo has a great book called diamond cut abs that has a bunch of exercises using bodyweight for abs.
LINK
Posted on 4/6/16 at 9:03 am to lsu777
SO i have been back on the PSMF (rapid fatloss handbook) diet for 4 days now. I was trying to eat more protein and get to around 1800 calories then slower lower it over the next 8 to 10 weeks. But I have been struggling with appetite and have been trying to just force down food like every hour but its just not working.
So I am going to still do the diet but going back IF style. Going to do an eating window of 1-6 or 2-6 and just use protein shakes to get the macros I need. I honestly don't see any other way as any type of meat has been making me gag after a few bites. Hopefully IF helps with appetite and I can go back more to whole foods, but right now there is no way.
good news is although I am still weighing 191(191.8 to be exact) my waist measurement was down below 34" for the first time in over 10 years at least. Was a little freaked out yesterday because my wife said she thought my arms were getting smaller, but I measured today and they were right at 15.5" which is the same they were Feb 1st when I started dieting and the measurement this morning was taken with no glycogen stores so looks like I have actually gained some size in them. I have been hitting them hard as hell for the first time in years and it seems to be helping.
btw all measurements are on cold muscles first thing in the morning after pissing.
So I am going to still do the diet but going back IF style. Going to do an eating window of 1-6 or 2-6 and just use protein shakes to get the macros I need. I honestly don't see any other way as any type of meat has been making me gag after a few bites. Hopefully IF helps with appetite and I can go back more to whole foods, but right now there is no way.
good news is although I am still weighing 191(191.8 to be exact) my waist measurement was down below 34" for the first time in over 10 years at least. Was a little freaked out yesterday because my wife said she thought my arms were getting smaller, but I measured today and they were right at 15.5" which is the same they were Feb 1st when I started dieting and the measurement this morning was taken with no glycogen stores so looks like I have actually gained some size in them. I have been hitting them hard as hell for the first time in years and it seems to be helping.
btw all measurements are on cold muscles first thing in the morning after pissing.
Posted on 4/6/16 at 9:08 am to lsu777
I've been doing the same with protein shakes and baby spring mix.
I'm used to it now. But you're right. No way I'm eating that much meat or egg whites. Just no frickin way.
I'm used to it now. But you're right. No way I'm eating that much meat or egg whites. Just no frickin way.
Posted on 4/6/16 at 9:09 am to lsu777
Is there a supplement guide to IF?
I've been taking GNC Ripped Vitapack, but noticed it has ~50 calories. Is that something I should only take during my 6-8 hour feeding window?
Also, I'm thinking about ordering Animal Cuts once I'm finished this pack, just to switch it up as I have been hearing it's better.
I've been taking GNC Ripped Vitapack, but noticed it has ~50 calories. Is that something I should only take during my 6-8 hour feeding window?
Also, I'm thinking about ordering Animal Cuts once I'm finished this pack, just to switch it up as I have been hearing it's better.
Posted on 4/6/16 at 9:11 am to Lazy But Talented
306/287/220
IF
I'm hungry as a bitch this AM, though. Should have eaten.
IF
I'm hungry as a bitch this AM, though. Should have eaten.
Posted on 4/6/16 at 9:12 am to Lazy But Talented
quote:
I've been taking GNC Ripped Vitapack, but noticed it has ~50 calories. Is that something I should only take during my 6-8 hour feeding window?
I think you can eat ~200 calories and maintain a fast, so the vitapack shouldn't hang you up.
Posted on 4/6/16 at 9:12 am to lsu777
Do you ever do any resistance tabatas? I currently work each bodypart once a week and was thinking of working in some resistance tabatas to hit each bodypart a second time and get the added cardio benefit as well. Thoughts?
Posted on 4/6/16 at 9:25 am to Hulkklogan
quote:
306/287/220
Starting weight
_____
Current weight
Is that how this goes?
Posted on 4/6/16 at 9:33 am to Lazy But Talented
Starting/current/goal
Posted on 4/6/16 at 9:35 am to Lazy But Talented
where are you working out in NOLA that has a Jacobs ladder. did one on a road trip and loved it. my gym has none.
Posted on 4/6/16 at 9:40 am to nolaks
quote:
where are you working out in NOLA that has a Jacobs ladder. did one on a road trip and loved it. my gym has none.
None of the gyms I go to have one I don't believe. I wish though. I think I would hitting that.
---------
quote:
Starting/current/goal
Ah gotcha
This post was edited on 4/6/16 at 9:41 am
Posted on 4/6/16 at 9:41 am to Lazy But Talented
well without getting into it too deep here is a list of supplements I recommend while doing IF
A whole food vitamin. I personally like orange triad pill and the orange triad plus greens by controlled labs. take the vitamin anytime, the other at the end of the fast.
A really high quality fish oil pill. Again I like the oxemaga by controlled labs and also oxemega plus greens. take after breaking the fast.
Caffeine/Ephedra/baby aspirin stack taken during fasting for fat loss. This is optional and should be taken with caution. You can get bronkaid from walgreens as your ephedra source plus caffeine from any online supplement store. baby aspirin is at walgreens too. If you want an all in one pill Hi Tech black widow or any of the cloma pharma diet pills are good. Again please be careful with this and be responsible. this is only to control hunger during the fast. do not go over board. you can get these on lockoutsupplements.com
for non stimulate fat loss I like SNS Reduce XT at 5 to 6 pills a day. This especially helps on lower ab stubborn bodyfat.
for BCAAs- I prefer optimum nutrition gold standard and scivation xtend. Not needed but doesn't hurt at all either and helps if you workout fasted in the morning.
If you do eat carbs while doing IF I suggest the MD's ultimate glucose disposal agent on truenutrition or SNS glucophase on lockout. Take with each meal that contains carbs and then a few right after the fast to help you get back to burning fat as fuel quicker.
for protein I suggest optimum or truenutrition as they tend to be really high quality.
creatine plus Creotenol o phosphate plus glutamine + l-leucine taken once during the fast and once after your workout helps recovery and to build muscle.
for pre workout I like Hemavol for non stimulate and the jekly and hyde stack for stimulate based.
again 99% of these are not needed. I do suggest a high quality vitamin and fish oil pill though and if you can a superfood powder. all the others are just what I like in that category and are in no way needed.
A whole food vitamin. I personally like orange triad pill and the orange triad plus greens by controlled labs. take the vitamin anytime, the other at the end of the fast.
A really high quality fish oil pill. Again I like the oxemaga by controlled labs and also oxemega plus greens. take after breaking the fast.
Caffeine/Ephedra/baby aspirin stack taken during fasting for fat loss. This is optional and should be taken with caution. You can get bronkaid from walgreens as your ephedra source plus caffeine from any online supplement store. baby aspirin is at walgreens too. If you want an all in one pill Hi Tech black widow or any of the cloma pharma diet pills are good. Again please be careful with this and be responsible. this is only to control hunger during the fast. do not go over board. you can get these on lockoutsupplements.com
for non stimulate fat loss I like SNS Reduce XT at 5 to 6 pills a day. This especially helps on lower ab stubborn bodyfat.
for BCAAs- I prefer optimum nutrition gold standard and scivation xtend. Not needed but doesn't hurt at all either and helps if you workout fasted in the morning.
If you do eat carbs while doing IF I suggest the MD's ultimate glucose disposal agent on truenutrition or SNS glucophase on lockout. Take with each meal that contains carbs and then a few right after the fast to help you get back to burning fat as fuel quicker.
for protein I suggest optimum or truenutrition as they tend to be really high quality.
creatine plus Creotenol o phosphate plus glutamine + l-leucine taken once during the fast and once after your workout helps recovery and to build muscle.
for pre workout I like Hemavol for non stimulate and the jekly and hyde stack for stimulate based.
again 99% of these are not needed. I do suggest a high quality vitamin and fish oil pill though and if you can a superfood powder. all the others are just what I like in that category and are in no way needed.
Posted on 4/6/16 at 9:45 am to Hulkklogan
quote:
I think you can eat ~200 calories and maintain a fast, so the vitapack shouldn't hang you up.
Anything over 30 calories will knock you out of using fat as fuel and anything that spikes blood sugar will too. So dont eat anything at all during the fast. no vitamins over like 15 cals just to be safe. Save everything for the fast.
you can drink black coffee or with stevia. Other artificial sweetners are on an independent basis as some people have an insulin response to it, others do not. Without monitoring with a blood glucose monitor its impossible to tell what you can have. 99% of people do not with stevia.
If you are one of the people who do not have a spike you can drink diet soda also.
for creamer with the coffee, if you must have it stick to unsweetened almond or cashew milk.
Also I did not put above, but if you are wanting to supplement fats I suggest doing grass fed butter by kerrygold and the xct or brain octane oil from bulletproof coffee as your source of mct's. If you want you could use coconut oil.
for cooking use grass fed butter or coconut oil if possible to cook or olive oil if need be. I would try and stay away from other oils as they tend to be hydrogenated.
this is more just general health advice honestly.
This post was edited on 4/6/16 at 9:48 am
Posted on 4/6/16 at 9:53 am to lsu777
I'll try to follow this.
No need for the animal cuts then?
I don't plan on upping my carbs so I should be okay with without the MD's glucose agent.
No need for the animal cuts then?
I don't plan on upping my carbs so I should be okay with without the MD's glucose agent.
This post was edited on 4/6/16 at 9:53 am
Posted on 4/6/16 at 10:05 am to mouton
quote:
Do you ever do any resistance tabatas? I currently work each bodypart once a week and was thinking of working in some resistance tabatas to hit each bodypart a second time and get the added cardio benefit as well. Thoughts?
I love them to an extent. I believe certain parameters should be setup
1. must be at max 10min in total length
2. must be a compound exercise
3. risk of injury should remain extremely low.
4. must allow time to recover as it can be crazy taxing on the CNS.
personally overhead squats are the best tabata/met con exercise in existence but it breaks rule 3 and sets you up for an injury. Same with front squat as a person tends to lose form quickly when fatigued on both of those exercises. Its why as great as thrusters are, they can be risky.
I like the tabata method a lot but my favorite exercise for this is hang cleans Every minute on the minute starting with a light weight and adding to it every week in a linear progression form. Second would have to be kettlebell swing tabata style. also one arm snatchs with a db emom is awesome too.
the greyskull conditioning books I linked on my drive have some really really great exercises/circuits in them.
Just be careful and mindful of the rules I listed above. a marathon session doesn't do any good. The goal shouldn't be to sweat just to sweat. The goal should be to optimize the health benefits while being extremely efficient with fat burning. We do all this with recovery in mind as heavy weight lifting is still the best exercise for the heart and the body and the best for body composition so we do not want to hinder that in any way.
last thing I will say, is ease into it or you will be sore as shite and fry your CNS.
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