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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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jts
...hate me...
I'm officially switching back to alternate day fasting to do a bit of a cutting phase.
Calorie counting isn't working for me (although swole.me is awesome for that!), and even IF (eating after 8PM only) doesn't seem to be that effective with me either at the moment.
I've done ADF in the past but I wasn't working out. I was worried how would this mix with some weight lifting but I've read around, and people have managed to do it with great results. Sometimes broscience is so weird, damn.
Still curious about how will this effect my strength and my workout stamina in the next couple of months as I go through with it.
Calorie counting isn't working for me (although swole.me is awesome for that!), and even IF (eating after 8PM only) doesn't seem to be that effective with me either at the moment.
I've done ADF in the past but I wasn't working out. I was worried how would this mix with some weight lifting but I've read around, and people have managed to do it with great results. Sometimes broscience is so weird, damn.
Still curious about how will this effect my strength and my workout stamina in the next couple of months as I go through with it.
Yeah at 145lbs a 30lbs cut seems pretty extraordinary. Gray Maynard's claim of cutting roughly 30 pounds for weighing in at 155lbs is almost legendary given how much weight that is for a guy his size, so if anyone fighting at 145lbs had done something similar it would be even more dramatic. A cut of 15-20 pounds seems much more feasible at that size, though like you I'm not professing 100% certainty on the matter.
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I've been on some sort of intermittent fasting routine for about two years now, give or take a few months. Cutting or maintaining weight is a breeze and adding weight isn't much more difficult either.
Most people's problem with dieting is adherence, and knowing you can have more satisfying foods and still lose fat so long as you include a window of fasting makes it easier for many of people. Some folk can eat six 300 calorie meals throughout the day and make it work, but I'd much rather eat two 900 calorie meals and call it good. When you realize how much the hormone ghrelin factors in regulating appetite you realize hunger pangs aren't necessarily a result of a want of nutrition but of maintaining a daily eating habit, everything is turned upside down. Most people who knock IF as an alternative to other eating habits assume they will go through agonizing hunger forever and so after a few days or a couple weeks of trying it (should they ever try it) they quit. And that's just the fitness junkies who knock it, not to mention the layperson who finds the idea of abstaining from food for roughly sixteen hours a day the superhuman feat of an acetic Jedi monk. Brad Pilion's idea of taking a full day off from eating every week must seem insane by comparison!
The idea of eating less calories less frequently as a method to lose weight unnecessarily strikes many as a novel fiction.
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Right here:
I still use the belt at least once a week, so for at least three months it's held up quite nicely. It still looks brand new and everything in that review video is still spot-on. I wouldn't trade it for any other dipping belt.
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Al Kavadlo was interviewed by Mike Fitch at Global Bodyweight Training. The podcast interview with Al was well worth a listen. Anyone interested in pistol squats, muscle-ups or one-arm pushups and a half-hour to spare may want to check it out. The review of Al's book Raising the Bar was decent though brief with little expansion on what hasn't been said already, but I've still not bought the book for my stubbornness of wanting a physical copy.
http://www.globalbodyweighttraining.com/kavadlo-raising-the-bar-review/
Audio Interview
http://s3.amazonaws.com/GBTPodcasts/GBT_Kavadlo_Interview.mp3
Of the gems in the interview, Al mentions the ambition of many bar athletes surpassing their skill. He claims to have done 20,000 pull-ups before attempting a single muscle-up as evidence of building up to a movement. That isn't a magic number or anything, and he admits it's in large part because of ignorance of the muscle-up's existence, but the lesson of slow, steady progression remains the same. It never goes out of style.
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Final thought. I did ten sprints up stadium steps at 5:00am before I went to work this morning. Am I already dead? I plan on doing this from time to time as it gels with my schedule quite nicely. I'm indifferent towards HIIT's fat loss effects but very interested in maintaining a base level of cardiovascular awesome.
Interesting. I like to have a little something on me. Used to be granola bars but those have a bunch of crap in them so I switch to apple.
Will power thru next time.
FallingEdge
Member
Try a pb sandwich or something with carbs/protein and see if that helps.
jts
...hate me...
Yeah, it doesn't work in that sense that it's harder for me to adhere in the long run. I've roughly estimate my maintenance to be around 2000kcal. I've tried IF so I could stop counting calories but I probably ended up overeating or eating very close to maintenance because I was just getting a very slow progress at best.
ADF has worked great when I get a scale obsession crisis, it gets my motivation going because after a fasting day I usually love the number shown on the scale lol.
entremet
Member
Man, I always enjoy your enthusiasm lol
Slow progress is still progress, though as you've discovered IF isn't a carte blanche to eat whatever you want while dieting. At best that is a maintenance approach. At worst you can add fat with one meal a day if you eat enough.
There's going to be a lot of water weight in those numbers. I swing as much as nine pounds (though typically five pounds) fasting for sixteen hours a day, but I'm conscious of the general trend of the weight fluxuations rather than the daily variances.
ADF isn't going to be kind towards your body composition. You will lose weight (unless you eat 4,000 calories on your feeding days). It's hard to say without knowing how big you are right now how much of that will be fat. Weight loss is acceptable when you're very overweight and obese, but when you're thinner weight loss gives way to the skinny-fat beast that meanders the suburbs. Making certain you exclusively lose fat gets more important for body composition as you get smaller, and ultimately yields greater benefits than simply watching the number on a scale decrease.
Body composition makes a big difference, and since Domino Theory posted this timeline progression someone made of their own IF experience I've made it a point to use that as an example for folk to realize that not all weight is equal. The person in these pictures is the exact same weight in the end as the beginning, though he's clearly much more fit in the final picture. From skinny-fat to fit, and still 70kg.
Domino Theory said:
For what it's worth, alternate-day fasting didn't reduce hunger in the nonobese in this particular study, which is the bulk of my justification for utilizing any sort of fasting in the first place. An ADF scheme of fasting doesn't keep ghrelin at bay, leaving fat loss at the mercy of intrinsic motivation.
http://www.ajcn.org/content/81/1/69.abstract
http://www.ajcn.org/content/81/1/69.abstract
jts
...hate me...
Thanks MjFrancis.
Yeah, I know that there's a lot of water weight fluctuation going on, on an ADF regimen. I've tracked my weight loss over a large period of time when I had to put an end to an obesity state I had acquired during a rough year of my life.
It was not unusual to lose 1.1kg over a single day but I'd get most of that back during my eating day, what really mattered was the average... but still it was such a great rush when I measured that faux weight loss to register a new minimum. lol. Good times.
Went from 100kg (220lbs) to 71 as the minimum, but stabilized around 75 (165lbs). Currently weight around 76/77 but with a nicer body comp IMO. I'm loving what the gym has been doing to my body. But I still have a soft look.
This guy here over (not me) at BB.com had great results in 2 months in terms of body comp with ADF while weight training (SS):
http://forum.bodybuilding.com/showthread.php?t=123913651&page=1
I figure I'll give it a try for a couple of months too.
I'll try to give my best at the gym to fight muscle loss and I'll keep measuring my arms, legs to figure out if I'm getting worryingly smaller and I'll stop if I am. Though I really still kinda wish to put some muscle on, as hard as it may seem. We'll see.
Yeah, I know that there's a lot of water weight fluctuation going on, on an ADF regimen. I've tracked my weight loss over a large period of time when I had to put an end to an obesity state I had acquired during a rough year of my life.
It was not unusual to lose 1.1kg over a single day but I'd get most of that back during my eating day, what really mattered was the average... but still it was such a great rush when I measured that faux weight loss to register a new minimum. lol. Good times.
Went from 100kg (220lbs) to 71 as the minimum, but stabilized around 75 (165lbs). Currently weight around 76/77 but with a nicer body comp IMO. I'm loving what the gym has been doing to my body. But I still have a soft look.
This guy here over (not me) at BB.com had great results in 2 months in terms of body comp with ADF while weight training (SS):
http://forum.bodybuilding.com/showthread.php?t=123913651&page=1
I figure I'll give it a try for a couple of months too.
I'll try to give my best at the gym to fight muscle loss and I'll keep measuring my arms, legs to figure out if I'm getting worryingly smaller and I'll stop if I am. Though I really still kinda wish to put some muscle on, as hard as it may seem. We'll see.
But intermittent fasting is the kitten's pajamas. I eat big... or not at all.
My plan for today's post-workout feast is having a protein shake, a six egg omelet with bacon, sausage and vegetables and a pint of ice cream for dessert. I fucking love Deadlift Fridays.
I'm guessing you'd be happier with gaining muscle at 75kg than you would with losing weight at this point. Especially since you've expressed as such already! The harsh reality is that if you are unhappy with your appearance at 75kg losing weight won't fix that but a total body recomposition may (i.e. throw away the scale and use the mirror and your lift progressions as guides to progress). Since you are intent on ADF with SS go for it and give it your all. I would likely recommend a different path but stick to what you'll actually do.
My plan for today's post-workout feast is having a protein shake, a six egg omelet with bacon, sausage and vegetables and a pint of ice cream for dessert. I fucking love Deadlift Fridays.
You are quite welcome.
If you want the same sort of results as the individual you posted, be sure to follow them as closely as you can. Stick to Starting Strength and follow the directions without fail. Train with a passion. I assume you'll train on fed days, too.
I'm guessing you'd be happier with gaining muscle at 75kg than you would with losing weight at this point. Especially since you've expressed as such already! The harsh reality is that if you are unhappy with your appearance at 75kg losing weight won't fix that but a total body recomposition may (i.e. throw away the scale and use the mirror and your lift progressions as guides to progress). Since you are intent on ADF with SS go for it and give it your all. I would likely recommend a different path but stick to what you'll actually do.
FallingEdge
Member
You can still eat big while fasting. It is a 16 hour fast with an 8 hour eating window.
And I eat big, boy do I eat.
Haha. Thx. Going to the gym and seeing the progress is always fun for me.
Brolic Gaoler
formerly Alienshogun
New picture, I figured MJ would get a kick out of the shirt.
Domino Theory
Crystal Dynamics
I don't know if this has been posted here yet, but this study recently came out by ADF guru Brad Pilon: http://fitnessblackbook.com/main/starvation-mode-why-you-probably-never-need-to-worry-about-it/
Basically, an INTENSE study was done on soldiers in the military on how extreme you'd need to go on your diet in order for your body to start using lean body mass as fuel instead of fat.
The soldiers ranged from ripped guys (6% bf) to lean guys (14-18%). It took 6 weeks of being allowed to eat 1-1200 cals a day on most days while doing intense cardio that would put them at a daily deficit of 3000 calories. In addition, they were deprived of sleep (on purpose) to destroy their energy levels and hormone function. They also didn't get enough protein and didn't lift weights at all.
It took the ripped guys (6%) 6 weeks before their bodies started eating away at their lean mass (they reached 4% at the end). The 14-18% bf group simply went down to 7-8% bf without any loss of lean mass (or rather, VERY little).
Now you take folks like us who sleep a lot, get a lot of protein, lift heavy weights and do cardio that pales in comparison to theirs and you'll realize that you just don't need to worry that much about being too low on calories, not reaching 300g of protein a day, etc.
Brolic Gaoler
formerly Alienshogun
Continuation of the Things Body builders can learn from Powerlifters article.
http://articles.elitefts.com/traini...erlifters-can-learn-from-bodybuilders-part-2/
Edit: here's part 1 http://articles.elitefts.com/traini...lifters-part-1/comment-page-1/#comment-595065
Lol "study", that sounds like Ranger school/SF selection. Good info none the less.
http://articles.elitefts.com/traini...erlifters-can-learn-from-bodybuilders-part-2/
Edit: here's part 1 http://articles.elitefts.com/traini...lifters-part-1/comment-page-1/#comment-595065
Lol "study", that sounds like Ranger school/SF selection. Good info none the less.
mysticwhip
Banned
so jump rope without the rope is just as effective without the rope, right?
cause i just did about 3 sets of that shit and it was tiring.
cause i just did about 3 sets of that shit and it was tiring.
yes jumping up and down will get you tired
see also: doing cartwheels, and pooping without much fiber in your system
This made me LOL for some reason.
Brolic Gaoler
formerly Alienshogun
Sorry I missed this, no, I'm saying you're a man for pushing through the pain/fatigue.
cluxdeluxe
Banned
What upperbody exercises can I do now that I have a shoulder injury? I think i can still attempt regular pushups and ab exercises. I can't even do a regular pullup without pain.
mysticwhip
Banned
mysticwhip
Banned
everyone I've been talking to says it's like the best fat burning cardio there is man.
*shrug*
oh and i eat pretty healthily/low carb
Spiritreaver
Member
Any suggestions for good books or articles to read on bodybuilding? Particularly in regards to contest prep. Just need something to read, and while the OP has a nice list, a couple I'll pick up, but not exactly what I'm looking to read.
I dunno if the OP has it, but Arnold's book is pretty cool.
http://www.amazon.com/dp/0684857219/?tag=neogaf0e-20
would you guys recommend BCAAs for a beginner? I've been hitting the gym for the last two years without too much commitment, but making okay gains I guess, better than nothing. But I'd like to take weight training more seriously, and was just wondering how effective BCAAs are since I've been reading mixed things on the internet.
Diatribe1974
Member
Man...the creatine I'm taking has a stimulant in it that kicks my ass! I get off work at 7pm most nights & my gym is right next door, so about an hour beforehand, I'll mix my 3 scoops in 2 bottles of apple juice and drink it to get myself going. Well, the workouts naturally go just fine, the pump from it is having fun with me. The problem is, is that about 3am, when I'm trying to sleep, the pump is still fucking there, waking me up about every 1-2 hours. ugh.
Brolic Gaoler
formerly Alienshogun
That's not a pump. A pump is when your muscles get filled with blood and it stretches the shit out of your skin, it can feel like your muscles are about to burst out of your skin sometimes and like they are near fully contracted for a few hours.
Apparently to Arnold it felt better than cumming. http://www.youtube.com/watch?v=gkUNKKgZ-1w
Also, what are you taking?
Had a great workout today. Best part was probably getting 4 sets/5 reps of 200 for cable close grip pull-downs. I was just feeling it today! 
The craziest part was that I decided to combine shoulders, triceps, back, and calfs, so I did 3 sets per muscle group instead of my usual four, and because I had scheduling last night/today, I managed to do it on four hours of sleep!
The craziest part was that I decided to combine shoulders, triceps, back, and calfs, so I did 3 sets per muscle group instead of my usual four, and because I had scheduling last night/today, I managed to do it on four hours of sleep!
Diatribe1974
Member
Yeah, I misspoke. To me, there's two kinds of pump: Workout pump and the "pump up" (aka rush) you get from a stimulant. The stuff I'm taking is "Chaotic Rage Sucker punch"
http://supplementreviews.com/chaotic-labz/chaotic-rage
http://chaoticlabz.com/index.php/products/chaotic-rage-suckerpunch/
MrToughPants
Brian Burke punched my mom
Nomnomnom 1000cal shake and 4 slices of meatza.
Lifting once a week lately gonna try increase it to two times with my busy schedule.
PR'd pendlay rows-strict, almost 300 for reps. Moving my grip inside the rings from a snatch grip helped big time for rom. I'm still gonna interchange the grips to hit the lats more.
Lifting once a week lately gonna try increase it to two times with my busy schedule.
PR'd pendlay rows-strict, almost 300 for reps. Moving my grip inside the rings from a snatch grip helped big time for rom. I'm still gonna interchange the grips to hit the lats more.
Brolic Gaoler
formerly Alienshogun
Just had the worst SL workout ever. I maybe should've just not gone, I was way too tired today and the past couple days have felt like I need to take a bit of a break. Was having problems with the squat again......I just have grip issues I can't get past, hurting the shit out of my wrists, thumbs, and a muscle or something that connects to my pinky. I don't know what the hell is wrong. Don't understand why some days I can get it and some days I can't. Also started losing my grip after the 2nd or 3rd rep on the deadlift now that I think about it......yeah I was too worn out to workout today.
Jesus christ, fuck that, it's basically Jack3d.
What's wrong with Jack 3-Dimensional?
Brolic Gaoler
formerly Alienshogun
Shit scares me ever since the days of ripfuel.
It's not that I don't like them. I'm fucking scared of them. And thanks!
Ugh so I'm pretty sure I have shin splints: I can't run for 8 weeks? This fucking sucks
Guess I'll have to get a membership at a gym somewhere and find some other low impact stuff I can do, to make up for it.
Working out will definitely keep you in shape, and you won't feel so bad about not being able to run for a little while. Just make sure to keep it easy on your legs, so you don't exacerbate the problem though.
Ugh so I'm pretty sure I have shin splints: I can't run for 8 weeks? This fucking sucks
Guess I'll have to get a membership at a gym somewhere and find some other low impact stuff I can do, to make up for it.
do some duck walks and try walking on your heels. Helps with shin splints.
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In my workout today:
Squats - failed on the 4th rep of the 3rd and final set at 285
Bench - 155x3x5. Easy.
OHP - 105x3x5. Easy.
Spiritreaver
Member
Thanks bud, definitely going to check it out.
Etrian Oddity
Member
Gonna detoxify my body, I think I'll start tomorrow. A good three day stretch where all I consume are whole fruits and water.
I'M READY TO RUN.
I'M READY TO RUN.
Why not some good protein sources as well, like some skinless chicken breasts or something?
I bought this back in High School when I was lifting. Haven't read it since then, might peer through it again. I know for a fact that he advises insane volume. Maybe it worked for him on steroids where users in this thread claim there is zero recovery time.
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