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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Domino Theory
Crystal Dynamics
Most likely using the Leangains method for having cheat days (fast until the cheat meal, make cheat meal your only meal for that day, make sure it contains tons of protein).
Oooooh. Haha. I assumed he meant performance enhancers. Good for him then. Great gains.
Brolic Gaoler
formerly Alienshogun
That's pretty fucking impressive results based on fasting and changing a routine. I'm skeptical (especially given the short time of progress and prior "trend"), but if that shit's legit, that's pretty awesome.
I got Brad Pilon's book and am going to read it/listen to the audiotapes to get more information on it before I start fasting, but I definitely want to do some bodyweight maintenance.
I know Brad's protocol is fasting for 24 hours a couple times a week, as opposed to LeanGains which is fasting for 12-16 or so hours a day and then eating a lot at night.
I know Brad's protocol is fasting for 24 hours a couple times a week, as opposed to LeanGains which is fasting for 12-16 or so hours a day and then eating a lot at night.
Domino Theory
Crystal Dynamics
Yeah it's legit, intermittent fasting has profound effects on muscle development, body recomposition, and overall health. All the research you'll need is right here: http://www.leangains.com/search/label/Research
X-Frame said:
Leangains is actually about fasting for at least 16 hours a day and dedicating the other 8 hours to feeding (starts after your workout). +20% maintenance calories on workout days, -20% maintenance calories on rest days. Stuff like having your carbs at night are beneficial for those looking for that extra fat loss boost, otherwise, you don't have to eat a lot (or at all) at night.
Personally, I only have two meals a day. PWO and then dinner. Protein is largely dominant during PWO, carbs are dominant during dinner.
This is a nice, dumbed down version of what Leangains is about: http://examine.com/leangains-faq/
I do recommend visiting Martin's leangains website and just reading up on ALL the research; you'll get absorbed and fascinated by it all.
'Cheat Mode' is an intermittent fasting protocol similar to Leangains. It was put together by Reddit user Silverhydra. Full write up is here - http://www.silverhydra.com/2011/03/cheat-mode-the-official-guide/
Would this still count as Leangains IF?
Day 0: Dinner at 8pm
Day 1: Lunch at 12pm + Protein Shake
Day 1: Workout at 6pm
Day 1: PWO Protein Shake
Day 1: Dinner at 8pm
etc?
I know it says to workout fasted, but my schedule most of the time won't allow me to workout until after work.
Day 0: Dinner at 8pm
Day 1: Lunch at 12pm + Protein Shake
Day 1: Workout at 6pm
Day 1: PWO Protein Shake
Day 1: Dinner at 8pm
etc?
I know it says to workout fasted, but my schedule most of the time won't allow me to workout until after work.
I wound consider rereading his site. There's a lot of ground you need to cover.
Domino Theory
Crystal Dynamics
Awesome, thanks! Looks like the Two pre-workout meals guideline might be the way I choose to go. I can just make my protein shake in the morning and bring it into work and leave it in the fridge and have that as my 4-5pm pre-workout meal (since it's a rough calorie equivalent to a normal lunch I usually have) and then my second protein shake after my dinner (since it's easy to consume even if full).
Brolic Gaoler
formerly Alienshogun
Next step complete. Bench 335 3x3 done. Shit hit a new level. That was much harder than 330 for some reason. Next week time to go for 340
Read about LeanGains and Cheat Mode and got really interested. I usually skip breakfast anyway so shouldn't be too hard to pull off.
I'm not still perfectly clear on how the two differ and which is the better way to go. I'd appreciate if someone could clarify the differences a bit
I'm not still perfectly clear on how the two differ and which is the better way to go. I'd appreciate if someone could clarify the differences a bit
FallingEdge
Member
It is personal preference. They both, along with Eat Stop Eat, are part of the IF family. Try what you think will work for you and monitor the progress. Make changes, take notes, etc.
I'm gonna try creatine for the first time this week. I wonder if it really will make an impact on my workouts.
I'm gonna try creatine for the first time this week. I wonder if it really will make an impact on my workouts.
To me, Cheatmode looks like a knockoff of Lean Gains. Btw, skipping breakfast is more than what LG is about. It's a 16 hour fast with a 8 hour eating window. There's also stuff about how you load carbs and fat on workout and nonworkout days. It's something I do between RFL cycles. It works well.
what is the best way of engaging cardio?
I currently hit the gym 3 days a week. I want to insert some cardio into my routine. Should I be doing cardio on my resting days ( in between workout days), or should I do it on the workout days. And what is the recommended number of days for cardio? 2 days a week, or should I go for more?
I currently hit the gym 3 days a week. I want to insert some cardio into my routine. Should I be doing cardio on my resting days ( in between workout days), or should I do it on the workout days. And what is the recommended number of days for cardio? 2 days a week, or should I go for more?
I perused through the leangains site and it says to take 10 g BCAA before a workout.
Do you take this in through tablets or through protein drink? I looked up BCAA tablets on amazon and it looks like they come in 1gram or 1000mg dosage so I can't see taking 10 of those before a workout.
Do you take this in through tablets or through protein drink? I looked up BCAA tablets on amazon and it looks like they come in 1gram or 1000mg dosage so I can't see taking 10 of those before a workout.
RumblingRosco
Member
The frequency and intensity depends entirely on your goals. If you're trying to bulk up, high-intensity interval training (HIIT) is the commonly suggested form of cardio. If you're unfamiliar with it, it's basically this: Pick any cardio you like (let's use jogging as an example) and conduct it at about 50-60% pace for 30 seconds. So, jog at a very modest pace for 30 seconds. Then, sprint at full speed for 30 seconds. Then jog 30 seconds. Sprint 30 seconds. Repeat for 10-15 minutes; you should fail after 10-15 minutes, if you're able to keep up the pace past 10-15 minutes, then you haven't been pushing yourself hard enough.
I do this on a stationary bike when it's cold out; 30 seconds at about 60 RPM followed by 30 seconds at 120 RPM.
Anyway, just something you may want to consider. This is also nice because it doesn't require you to spend 30-60+ minutes doing cardio so you can focus more on your weight training. If you decide to do cardio on your workout days, do it after weight lifting.
parrotbeak
Member
I pretty much do what Soka does, except I do HIIT on rest days and usually just swim laps after lifting. I don't have the energy to do HIIT after lifting.
Go_Ly_Dow
Member
Hey people. First time poster.
Age: 21
Height: 5 '10
Weight: 122 pounds/8st10
Goal: Increasing the overall size of my upper body. Mainly arms, chest, shoulders and back.
Current Training Schedule:
Day 1: Dumbbell exercises (4kg each) (3 sets working biceps and 3 sets working triceps, enough reps until my arms struggle to lift, but not impossible)
Day 2: rest
Day 3: 3-5 sets using bench press, around 5-10 lifts per set, only 20kg =(. 1-2 uses on the body works pro machine
Day 4: rest
Day 5: Dumbbell exercises again
Day 6: rest
Day 7: chin-ups (10-20 front palm facing)
Current Training Equipment Available:
-two 4kg dumbbells (additional weights available)
-bench press machine
-body works pro machine
-chin-up bar
Comments: I work out roughly 1:30-2 hours after eating a meal.
1 hour after working out I drink a Muscle and Size Gainer Shake, or another meal, followed by a shake a few hours later.
Age: 21
Height: 5 '10
Weight: 122 pounds/8st10
Goal: Increasing the overall size of my upper body. Mainly arms, chest, shoulders and back.
Current Training Schedule:
Day 1: Dumbbell exercises (4kg each) (3 sets working biceps and 3 sets working triceps, enough reps until my arms struggle to lift, but not impossible)
Day 2: rest
Day 3: 3-5 sets using bench press, around 5-10 lifts per set, only 20kg =(. 1-2 uses on the body works pro machine
Day 4: rest
Day 5: Dumbbell exercises again
Day 6: rest
Day 7: chin-ups (10-20 front palm facing)
Current Training Equipment Available:
-two 4kg dumbbells (additional weights available)
-bench press machine
-body works pro machine
-chin-up bar
Comments: I work out roughly 1:30-2 hours after eating a meal.
1 hour after working out I drink a Muscle and Size Gainer Shake, or another meal, followed by a shake a few hours later.
cuevas. PhD.
Member
M_night throw your routine away and grab one out of the OP.
J Tourettes
Banned
Ugh, what a shitty workout today. Still keeping my bench low, only had a slight ache in my sternum so that wasn't too bad but abandoned my deadlifts 1 rep into the third warm up set as I felt something strange in lower left rib. Very odd sensation, not a sharp pain but just very uncomfortable and have never had it before.
This will sound trite but, for you it will be all about nutrition and enough calories to grow. Any exercise is a distant second but I'd go for a Starting Strength type workout with plenty of heavy squats.
Echoes of Pink
Member
Google says 4 kg is 8-9 pounds. If you are just using 8-9 pound dumbbells each time then you won't be able to accomplish your goal. What additional weights do you have available?
Go_Ly_Dow
Member
Thanks, I will go ahead and do that. What's so bad about my current regime? Is it just not enough, to see any real results?
My metabolism is just so fast that I find it incredibly hard to put on weight. I could eat eat 4 cream cakes a day for weeks and hardly gain a thing, whilst other people I know could eat much less and put on a noticeable amount.
My actual abdomen and chest isn't that bad and it's not like you can see ribs or anything, but my arms are pretty damn scrawny so that's why I want to focus on those.
I have an additional 2.5kg I can add on to each dumbbell. I doubt I could lift more than 6.5kg, haha.
D
Deleted member 12837
Unconfirmed Member
I'm traveling a bunch over the next month due to the holidays, so my only available workout days will be Monday - Thursday. If I'm following a SL5x5 routine, which normally calls for 3 sessions a week, how should I approach this? Should I just do my A and B routines once each per week and skip the third session? Or should I try doing M-T-Th or M-W-Th and just skip squats on the middle day since that's the one exercise that's in both A and B?
Echoes of Pink
Member
If you're having problems making the jump from 8-9 pounds to 15 pound dumbbells then you probably need to eat much much more. I haven't done GOMAD, but you might be a good candidate. In the end though, 15 pound dumbbells just won't be heavy enough to build much muscle on you. You'll be wasting your time after a few sessions.
In addition, GAF was recommending a 5X5 program in the first post, but all of them use a barbell which would be 45 pounds without weight which might be too much for you to even begin with.
I don't know much about the body works pro machine but is this one of those sliding bench systems like the total gym?
If that is all of the equipment you have listed, you might want to look into bodyweight exercises to start off with. How many push ups and pulls ups/chin ups can you do?
cuevas. PhD.
Member
Yeah you are extremely small for your height, like was said you should look into body weight stuff if you can't handle a barbell just yet. And eat, eat, eat!
Could you get toa gym? If not definitly do the body weight stuff in the last post of the OP. if you can do more pullups and pushups your arms will get bigger without doing curls and shit. Don't ignore legs though.
Go_Ly_Dow
Member
I can only really manage 4-6 forward palm facing chin-ups per set and around 3-5 sets.
This is a body works machine: http://www.fitness-online.fr/banc-musculation/images-228/body-works-pro.jpg
This is a body works machine: http://www.fitness-online.fr/banc-musculation/images-228/body-works-pro.jpg
Do you do lap sprints or just distance? I find swimming kills my strength, something about it that just saps strength like nothing else
(STUDY) HIIT boosts endurance similar to steady state cardio, but only needs 10% of the volume!
Truly no reason to do chronic cardio ever again!
Truly no reason to do chronic cardio ever again!
parrotbeak
Member
I run stairs and hills and sometimes do it on the elliptical. Sprints only, haven't tried to run for distance in a while.
Ya, I only swim after lifting. Never tried it before, but it's mainly to cool down and because I enjoy it.
(STUDY) HIIT boosts endurance similar to steady state cardio, but only needs 10% of the volume!
Truly no reason to do chronic cardio ever again!
Thanks, useful meta-analysis.
Domino Theory
Crystal Dynamics
That'll go away eventually once your hormones re-regulate themselves to the new feeding window you've created.
Yep, take comfort in the fact that you're not alone in that by any means. Many hard gainers out there. I've heard good things about Huge in a Hurry, and to a lesser extent Scrawny to Brawny, you might look into those, but your main job will be eating a lot of food.
http://www.amazon.com/dp/1605299340/?tag=neogaf0e-20
http://www.amazon.com/dp/1594860882/?tag=neogaf0e-20
(STUDY) HIIT boosts endurance similar to steady state cardio, but only needs 10% of the volume!
Truly no reason to do chronic cardio ever again!
Is the full text of the study available somewhere? All the links point to sites asking for log in information for subscribers or to buy the paper now.
Going to start leangains IF training tomorrow and my goal is to get to single digit BF. My current BF is about 15% according to BF scale. My other goal is to maintain as much strength as possible through fat loss. I will try to maintain my calorie intake to about 2300 per day with 170 g coming through protein.
Being hardgainer myself, does it matter what I eat as long as I get the recommended amount of protein? Like does fat/carb ratio matter at all?
cuevas. PhD.
Member
(STUDY) HIIT boosts endurance similar to steady state cardio, but only needs 10% of the volume!
Truly no reason to do chronic cardio ever again!
Yeah I hadn't done any meaningful cardio in like 3 years (end of hs football) and after 2 months of hiit I ran 3 miles in 18 minutes no problem. If I knew how to pace myself I might of been able to do it faster.
Brolic Gaoler
formerly Alienshogun
A lot of new faces over the last few weeks, guess it's getting to be that time of year.
parrotbeak
Member
Gym was regular this weekend, saw the usual faces. I'm expecting this week to be bad, but we'll see. Actually I've been changing the times I go so often in the last couple months that people probably think I'm a new face.
I started reading Ultimate Back this weekend and I can already tell this is going to change a lot of what I do.
I had been trying to increase the time I do planks but I should be increasing the frequency rather than trying to go longer. Instead of doing 1.5+ minutes 3 times every workout, I probably should do something like 5 1-minute planks a day or something.
In fact I probably should focus more on daily core activation rather than my 3x week workout. I do this already throughout the day out of necessity, but I don't think about it really. Probably worth to actually program it rather than just random glute/hip activations when I'm feeling uncomfortable.
Also no seated exercises until I evaluate my condition and whether the goals are worth it. That's way further into the book but I gave each chapter a brief skimming. So leg presses are gone, at least for now. Hanging leg raises may be coming back, depending on the evaluation chapter, and whether I can keep my back neutral during them.
I already knew this from X-Frame's contributions, but so many stretches I had learned in physical therapy are completely out. It's ok for hamstrings to be tight, apparently.
I started reading Ultimate Back this weekend and I can already tell this is going to change a lot of what I do.
I had been trying to increase the time I do planks but I should be increasing the frequency rather than trying to go longer. Instead of doing 1.5+ minutes 3 times every workout, I probably should do something like 5 1-minute planks a day or something.
In fact I probably should focus more on daily core activation rather than my 3x week workout. I do this already throughout the day out of necessity, but I don't think about it really. Probably worth to actually program it rather than just random glute/hip activations when I'm feeling uncomfortable.
Also no seated exercises until I evaluate my condition and whether the goals are worth it. That's way further into the book but I gave each chapter a brief skimming. So leg presses are gone, at least for now. Hanging leg raises may be coming back, depending on the evaluation chapter, and whether I can keep my back neutral during them.
I already knew this from X-Frame's contributions, but so many stretches I had learned in physical therapy are completely out. It's ok for hamstrings to be tight, apparently.
I have Low Back Disorders, but Ultimate Back is one of the books I need to get soon -- especially before something bad happens again.
Definitely keep us in the know of what you've learned, if you can .. I know I'd really appreciate it. I hear Ultimate Back is more geared for the healthy population looking to maintain good low back health, along with rehab work mixed in whereas Low Back Disorders is mostly really messed up people looking to get back to regular health.
parrotbeak
Member
Will do. Ya, it's written for lay people. It's not exactly easy reading, and it's a pretty massive book, but it is as you say written to help general people keep healthy backs.
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