I’m thinking a brisku20 minutes would be adequate to accomplish the same goal. And it doesn’t have to be that close to the workout. Your blood is already flowing, the recovery process is already started. Go for the walk later in the day, to restimulate the blood flow.
2 Likes
You don’t need to eat anything. After a “brutal” workout, at the very least you should be consuming a carb based beverage. Some protein powder wouldn’t hurt either.
I don’t think 20k steps a day is a problem as long as you’re accounting for those calories. It’s low intensity and won’t disrupt recovery. The bigger problem are the workouts you label “deload” that are high intensity challenge based workouts and the days between Sheiko workouts being medium-high intensity. Just make sure you get enough low intensity days in your week to allow for recovery.
2 Likes
Oh yeah, that was more for a mental deload. I come from a crossfit/distance running background and really miss the “epic” workouts
Am I right in thinking you often train fasted to?
Yes, but I train very early and backload calories so I’m by no means depleted going in
What do you mean by “backload calories”?
In summary, you wake up, train heavy, having not eaten for 8+ hours, then walk 10k+ steps before eating again?
I eat most of my calories within 4 hours of bedtime (Most nights I’m literally eating until 10min before bedtime 
)
If I suggested you change this so you have some peri-workout nutrition, would you listen?
I’ve tried to follow a more even or front loaded calorie dispersion, but I find it hard to adhere to. No matter how much I eat in the day, I still like to eat (or at least nibble on something) at night- really bad habit
Strongly disagree. I believe more food is better for you at this point, however you get it
I don’t personally have strong feelings about when you get your calories, apart from around a workout. Especially if you’re going to walk for such a long distance directly after.
2 Likes
When in the day do you train?
6:30-7:30 am most days
I train more or less that exact same time. I find that I’m more sharp, mentally, in the gym if I don’t eat beforehand but then I do have an intra-workout shake and I don’t backload my calories til the end of the day.
I do find that despite not being as motivated I’ll perform better if I get in a small breakfast to the tune of 30/20/10 grams of carbs, protein and fat respectfully. And ingest more nutrients during the workout. And then more still afterwards.
I think you want to eat at night because your body wants nutrients.
Listen, I don’t know you, or your entire background. From what little I’ve read in your log, I’ve extrapolated some information that may or may not be true. Either way, I’d like to relate the following: whatever fat you end up gaining in the process to a more muscular and strong version of you I’m confident that you have the knowledge, and perseverance required to get rid of it if that would end up being necessary but I don’t believe that would end up being necessary, it’s not a scenario that is at all likely.
Recently, I came across this,
Eat to gain or don’t bother to train.
— Paul Kelso
And its not my place to tell you you anything about what you should or shouldn’t do, but I can say what I’d do or what I’ve done. I’ve tried reducing my excess activity, and I’ve adopted that quote as my current mantra. And as far as investments go, the return has been phenomenal.
4 Likes
Week 2: Day 3
Deadlift: 1x8-60kg, 2x4-70kg, 2x3-80kg, 3x4-85kg, 3x5-90, 1x6-80
Bench Press: 1x10-30, 1x8-35, 2x6-40, 3x4-45
PM Accessories
Lunges: 3x5-60kg
Incline bench: 3x10-30kg
- felt good and strong- really getting the hang of deadlift but felt heavier than expected, not too bad to complete, rests WAYYY too long, bench worked chest and triceps
- lunges a lot easier than expected but got a bit lightheaded, incline bench really worked chest- not too bad to complete
A chinese child walk 5km every day to deadlift 3xBW. That’s hearthbreaking. 
2 Likes
I’m detecting a bit of snark in that comment. What’s the deal? @queen_cobra
1 Like
Can I ask what your goals are anyways?
You can tell yourself this is true. That doesnt make it true. 5-10k the day after a session can promote recovery, bringing blood flow back to the worked muscles. work done immediately after a session is not promoting recovery, eating is. There is already ample bloodflow.
3 Likes
This is a perfectly valid approach, and likely means a lack of pre workout food isn’t hurting your performance or recovery much, if at all. Not taking in any nutrition for 3-4 hours after your workout on the other hand, definitely could be hurting your recovery and progress. As others have said, a protein shake post workout would go a long way. You don’t have an urgent need to replenish glycogen post workout since you’ll rarely be training the same muscles two days in a row ( or shouldnt be, but I’m not so worried about your conditioning performance suffering), so I wouldn’t be too worried about post workout carbs as long as you have some throughout the rest of the day, but getting a bolus dose of protein post workout would be very advantageous.
2 Likes
This being said, what about front loading carbs before a training session?
I love training in the am fasted but if I pull heavy instead of volume I seem to respond well to front loading with a large breakfast.