and is that in IF fashion? what hrs do you fast and when do you workout around the fast?

i've been eating 2-3x prior to the WO and 2-3x after in an 8hr window -> starts at 1pm -> workout around 4-6pm

pretty 30/40/40 @ 2500 calories by the end of the day

4/2/2012 8:40:48 PM

I found that cyclic ketogenic diets worked better for weight loss on a 10-day rotation, but everyone tries to match it up to the work week. I also hold onto muscle mass relatively well while dieting, so spending more time on the actual calorie burning phases of the diet were beneficial to me.

4/2/2012 8:47:32 PM

I am sorta doing it around IF... I tend to IF naturally, since I wake up at about 5am every day, shower and out the door to train my first client at 6am. I usually don't have my first meal until 11a or 12pm after my morning block of clients and my own training session.

I am not the best calorie counter... I just tend to go by food choice and quantity. If it's a low carb day, I focus on meats and veges. If It's supposed to be a low calorie + low carb; I try to maintain hunger most of the day. That seems to work pretty well for me. But, of course, if things aren't going according to plan, I make adjustments.


So far, that first depletion work out wrecked me. That maybe the first time I've trained that way, and I am not a huge fan. But... it was stated in the book that is sorta the way its supposed to feel when you drain your body of glycogen through training.

My work out today looked like this:

Trap bar DL: 3x15.
Seated DB Press: 3x15.
Lat Pull downs: 3x15.
DB Flys: 3x15.
Tricep Push Down: 2x15.
Cable Curls: 2x15.

All of that, repeated twice, with 45"-1min rest breaks between sets. Adjust weight as necessary to be burnt out on the last rep or so. Rep cadence set to about 1min per set.


[Edited on April 2, 2012 at 10:24 PM. Reason : words]

4/2/2012 10:11:04 PM

Quote :

"when you could just make smart choices and show control."

I have no self-control, that's why I was fat in the first place. Put an alcoholic in a bar. See what happens

4/3/2012 12:30:19 AM

where is the confidence?? believe in yourself and do it

4/3/2012 9:08:44 AM

fuck confidence; know your strengths, know your weaknesses, and determine a plan that takes both of them into consideration. I have no willpower to not eat junk food once I buy it, but I am really good about not buying it in the first place. Dumb logic would be to man up and show some self control, knowing it's not going to happen. The smart decision would be to not end up in a compromising situation in the first place.

4/3/2012 9:54:47 AM

Working from home while starting an IF diet, not the best idea. Every time I walk into the kitchen to get some water/coffee I keep thinking I should grab something to eat. It isn't that I am really that hungry, just a hard habit to break.

4/3/2012 10:04:51 AM

im the other way around. i work from home and im not on IF. i usually get so wrapped up in work during the day that time goes by and i forget to eat.

4/3/2012 11:55:48 AM

A few songs that helped me through a brutal workout today...

They're a little techno, dubstep, and/or electronic, so if you don't appreciate that type of music, you probably won't like it. Really good to get you in a trance-like rhythm or hype.

4/3/2012 12:05:16 PM

there are no words...

4/3/2012 12:34:40 PM

Quote :

"there are no words..."

Quote :

"They're a little techno, dubstep, and/or electronic, so if you don't appreciate that type of music, you probably won't like it."

4/3/2012 12:37:00 PM

Quote :

"im the other way around. i work from home and im not on IF. i usually get so wrapped up in work during the day that time goes by and i forget to eat."

My problem is I try to drink a lot of water so when my glass is empty I walk into the kitchen to get some more and everything is just staring me in the face. I am so used to grazing throughout the day it is hard to make it to noon if I am not really busy with work.

On the bright side I am down ~3lbs since I started Saturday and that is definitely legit because I used to weigh myself all the time and I always was above 230, now in the 227 range.

4/3/2012 12:44:15 PM

Luckily for me I'm preoccupied with coaching and lifting that not eating til 1 is no biggie

4/3/2012 2:46:53 PM

I recently got into techno/dub step especially when I run. Also when I'm raging at work

4/3/2012 6:28:06 PM

i love me some dub step. probably because that's what the kids at my school are listening to these days.

4/3/2012 8:33:03 PM

That shit is beyond terrible. I can't respect anyone who fancies it. Give me Lupe and Winwood anyday.

4/3/2012 8:39:30 PM

If you like electronic music for lifting and have an ipod touch (or iphone) then download the di.fm (may also be under digitally imported) app for free and choose whichever channel you like. Most of the time I rock out to Classic Trance but sometimes if I want to get psyched up I'll turn it to Liquid Drum & Bass and then the Space Dreams (ambient) channel when I stretch at the end.

4/3/2012 8:54:32 PM

upper body day today. went pretty well, not the most intense workout ever but felt good. Gonna take advantage of the nice day and run around outside

4/4/2012 11:36:31 AM

Woot I'm back in the mix...

Did my first Insanity workout last night since I had my surgery. It was tough as shit, but I made it thru.

4/4/2012 11:37:40 AM

Aaron just started Insanity again since he's floating gym-less for a bit. We'll be doing it together when I visit over the next week. I'm not going to lie ... I'm a little nervous because I remember how when we started it the second time I was thinking "no big thing" and it kicked my ass more than I expected.

4/4/2012 11:54:17 AM

GOOD LUCK

4/4/2012 12:05:49 PM

yo, come take my class

Boot Camp
this Saturday, 4/7
9am
2700 Wycliff Road
$free for 1st timers

4/4/2012 2:28:10 PM

Only if you send me pics of teh b00bs.

4/4/2012 2:34:06 PM

^^ i will be there. i will sign up tomorrow

4/4/2012 2:46:13 PM

^^why ask for pics when you can see them bounce around in person?

^yesssssssss

4/4/2012 3:42:42 PM

but.. but.. it's so early

4/4/2012 3:45:48 PM

I won't be there...I'll be selling hot dogs n burgers at Whole Foods in Cary for charity

4/4/2012 5:33:20 PM

Quote :

"yo, come take my class Boot Camp next Saturday, 4/14 9am 2700 Wycliff Road $free for 1st timers"

we're closed good friday thru easter

4/4/2012 7:57:53 PM

I'm a fan of tech/elec/dubstep for working out, and working under deadlines. It's added some needed energy for late night workouts.


After a year of PL focus, I'm changing gears out of boredom to a lot of gpp work with a main lift beforehand. (tire flips, sledge work, sandbag drills, heavy bag work, plyo, sprints, and bodyweight work) My "strength" days are really still more gymnastics. I'm also focusing in running, again (I'm able to run for the first time in a couple of years with out rehab pain).

As a result, I might be doing the most efficient body fat drop I've ever done.

For clarification, though, I"M NOT DOING CROSSFIT.

4/5/2012 2:02:04 AM

^^ oh well damn. i can't make it next week either. i have my cary road race 10K and then i'll be in NJ the weekend after that.

4/5/2012 8:31:21 AM

tweaked my back pressing, as mentioned in this thread, proceeded to get the flu, haven't looked at the gym other than swimming in a week and a half.

feel weak. lost 12 lbs. feel fat. gatorade, bread and soup diet really fucked me up.

almost time to get back on it.

[Edited on April 5, 2012 at 4:30 PM. Reason : ]

4/5/2012 4:30:32 PM

woooooo 6.77 miles in 1:03

4/5/2012 4:37:14 PM

wow, great time!

4/5/2012 6:01:17 PM

Decided to try an EC stack out again (been years since I used it before) and man is that stuff awesome. Perfect for doing IF since it wakes me up calorie free and keeps me from being hungry. Gotta love the price too, cheaper than the ineffective fat burners that clog the market now.

4/6/2012 1:56:30 PM

Where are you buying it, and what are you buying? I can't find ephedrine for a decent price anywhere online.

[Edited on April 6, 2012 at 1:59 PM. Reason : ]

4/6/2012 1:59:10 PM

Bronkaid at CVS....$12 for 60 25mg pills. I can't buy it online in Texas, have to go to a drug store and go to the pharmacy. You are allowed like two of those boxes a month, not that you would need that much but any more and they flag you.

4/6/2012 2:05:59 PM

Red Beans and RiceQuinoa turned out awesome!

[Edited on April 7, 2012 at 8:14 PM. Reason : ]

4/7/2012 8:13:39 PM

Showed up to Rapid ready for squats and they were closing. Closed tomorrow too. I'm actually pretty pissed about it. I ate big expecting to lift, and now I can't. Now you're cutting into my progress, Jesus.

Anyone know of a gym that would be open tomorrow for some weird fucking reason?

[Edited on April 7, 2012 at 8:31 PM. Reason : ]

4/7/2012 8:29:45 PM

I may be able to let you use my studio tomorrow at 3p.

4/7/2012 9:19:03 PM

Most gyms are open today. Where do you go, the Y?

4/8/2012 10:56:04 AM

Most gyms are open today. Where do you go, the Y?

4/8/2012 10:56:04 AM

Yeah, I would imagine Gold's would be open for at least special hours today.

4/8/2012 11:18:34 AM

I'm debating opening my gym up for myself, or going to bikram yoga. I really don't want to get pulled into doing any form of work today, which I know will happen if I open up even if just for myself.

4/8/2012 12:36:32 PM

just signed up for a bootcamp at one of the xfit gyms up here. not the same WODs that the xfit people do, but it's pretty asskicking.

not cheap, but i know it's gonna be worth it

4/9/2012 8:41:24 AM

post

[Edited on April 9, 2012 at 9:27 AM. Reason : .]

4/9/2012 9:27:00 AM

bump


just postin cause i like this thread

4/11/2012 11:06:10 AM

yay! i love when this thread is bumped

at 128 pounds today. whoop whoop.

things have been going well although i have had to completely cut out garlic recently....when i eat it, my face, lips, and eyes swell

i have a 10K this weekend and i REALLY want to place. i checked the race times for my age group that came in 1st-3rd and i think i definitely have a chance but of course it depends who all decides to run this year and how i end up running. the course is supposed to be relatively flat so i anticipate a relatively easy race.

4/11/2012 11:13:41 AM

im going back to my mega protein diet and heavy workout routine.

unfortunately I don't have what it takes to do a low-carb cutting phase. Maybe Next time Ill just sign up for nutrisystem or something and do that for a month.

At least I can get stronger still and add some muscle. Surprisingly, even during that phase I was cutting BF%. I don't think I ever really plateaued.

4/11/2012 11:43:35 AM

What is so hard about eating only meats and vegetables?

4/11/2012 11:49:44 AM

i like fruits and chocolate

4/11/2012 12:19:50 PM