*** The 2013 Gym Rats Thread ***

I dont use Facebook Im afraid guys :(

Watching him Saying "Grow Mother *******" to his biceps while curling has got me psyched to go for an Arm workout this afternoon lol
 
scott212 said:
I must have been doing something wrong because losing a constant weight of 0.3Kg/day is unsustainable. It wasn't roughly this it was exactly 0.3kg/day for 10 days.
Click to expand...

I lost, on non carb loading days, between 2-300g every other day give or take. 0.3kg x 10 = 3KG = 6.6lb over 1.5 weeks = 4.4lbs per week. So it's not a great deal more than the 'sustainable' 2-3lb a week loss you can expect.

I was doing a C:F 25/75 75/25 split but I'm really unhappy with sub 100g Carbs on my rest day.
Click to expand...

Try sub 100g on training days!

Do you think I will harm my cutting plans by eating closer to 150g carbs on my rest day, perhaps in my last evening meal?
Click to expand...

I'm not sure. I know that Steedie, in his contest prep diet, had quite high carbs but yet still lost significant weight. I'm not sure when would be the best time to eat any additional carbs, during the day could be good to save excess being stored, however these could potentially be burned. Yet eating them before bed could send them straight to storage. :confused: My heads in the sand tbh!
 
scott212 said:
I thought the idea of cutting using IF was keep carbs very low on the rest day and then backloading on the training day?

Or do you mean that if I'm going to train fasted then I should have a high-carb meal the night before on my rest day?

It seems as if hypo isn't that rare then. I was worried there was something seriously wrong with me as I just expected my body to be able to handle whatever I chuck at it!
Click to expand...

The problem with 'backloading' on the training day when your early morning training (remember this is not the default IF protocol, which calls for late afternoon part-fed iirc {CBL much ;)}) is that your low carb period is spilling into your workout. Maybe think of it less as rest/training days they're more like rest/training 24hr blocks.
So yeah either carb up the night before or keep them the same both days just adding proteenz/fatz for kcals on training days.
 
Chris1712 said:
The problem with 'backloading' on the training day when your early morning training (remember this is not the default IF protocol, which calls for late afternoon part-fed iirc {CBL much ;)}) is that your low carb period is spilling into your workout. Maybe think of it less as rest/training days they're more like rest/training 24hr blocks.
So yeah either carb up the night before or keep them the same both days just adding proteenz/fatz for kcals on training days.
Click to expand...

I think this is the key point and where I went wrong.

Out of the meals I had the day before I had next to no carbs. I had a bowl of chicken and veg, steak and veg, avocado and cottage cheese.

I then went and had an intense gym session (albeit low volume) and didn't eat after.

I don't know how people do these ketogenic diets. Twice now as a result of omitting carbs I have felt horrible at work. I can deal with feeling run down/tired/hungry but I can't deal with shaking, feeling like I'm actually going to drop dead, racing pulse (even if a lot of it is exacerbated by anxiety).

Bearing in mind I dropped weight rapidly on 100g/400g carbs (rest/training) days I'm going to up my carb intake slightly on rest days and get a decent amount of starchy carbs at the end of rest days too. I want to avoid any more episodes like the one above during my fasting period at work where going to lie down isn't an option.
 
Are you having any coconut oil? I'm finding that helps out a LOT in avoiding the 'dead zone' that I have previously ran into in the afternoon where your body feels truly FUBARed.

Know that dead zone feeling... not nice at all. Haven't had it for about two weeks now.

Edit - adding on, I found there were 2 sorts of dead zones. One was your body getting used to ketogensis. That is rubbish and totally unavoidable. The second type appears after eating high protein food, particularly dairy. Now, I'm not a scientist (errr) but I think that when you have no carb supply at all and make your body go into carb burning mode by spiking insulin, your body goes FUBARed because it's trying to get all it's energy from carbs... but there aren't any. Hence feeling dizzy / feint. This makes sense to me, but what do I know :D
 
Last edited:
I'm going to try IF again this week but any more episodes like that and I'm avoiding it for good. I've still learnt a lot about macros/calorie control so my only incentive for the fasting element really is convenience and weight loss.

I'd still follow protocol such as having an enormous breakfast on rest days and having a small breakfast on training days. The key rule seems to be getting most calories PWO and getting most carbs around a 24 hour workout window.
 
No. The DL WR is 'only' 460kg and that was 513kg. I think Felix has DL'd around 405 from the floor but he usually trains lighter for speed and partials off blocks for weight.
 
Routine I'm doing is pretty much this


AxBxAxx

A
Squat 3x5
Bench 3x5
Rows 3x5
Weighted chinups 2x8
Tricep extensions 2x8

B
OHP 3x5
Deadlifts 1x5
Weighted pullups 2x6
Bicep curls 2x8

Anything majorly wrong with it? I'm also thinking of thinking of doing a three day split very soon.

Chest/tris (bench day)
rest
Back/Bis (Deadlift day)
rest
Shoulders/legs (Squat and OHP day)
rest
rest

Any thought on that?
 
kcon1 said:
Routine I'm doing is pretty much this


AxBxAxx

A
Squat 3x5
Bench 3x5
Rows 3x5
Weighted chinups 2x8
Tricep extensions 2x8

B
OHP 3x5
Deadlifts 1x5
Weighted pullups 2x6
Bicep curls 2x8

Anything majorly wrong with it? I'm also thinking of thinking of doing a three day split very soon.

Chest/tris (bench day)
rest
Back/Bis (Deadlift day)
rest
Shoulders/legs (Squat and OHP day)
rest
rest

Any thought on that?
Click to expand...

Personally I'd ditch the isolation curls and extensions and up the volume on your compounds! :)

Are you under time constraints ? Looks like stronglifts with less volume and less squatting lol
 
You must log in or register to reply here.
Back
Top Bottom