So, I was wondering what diet do you follow?
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[quote]theBird wrote:
So, I was wondering what diet do you follow?
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I do intermittent fasting and I’m pretty relaxed with my diet to be honest. I usually fast for between 16 and 20 hours and I aim to get in 200g of protein per day. Other than that I just go by what feels right.
I counted macros for 8 weeks while I was cutting and that worked well, but now I’m just trying to maintain at my new weight and I don’t think it’s necessary.
What do you do?
[quote]furo wrote:
What do you do?
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Well, I have been experimenting with a leangains approach. I really like the fasting aspect and often feel like I have high energy on my low carb days, its just that I struggle on high carb days. I feel bloated and sluggish after eating large quantities of carbs, which makes it hard as somedays I do 2 training essions in a day. So I have invented my own protocols.
Im going to fast most days up until 12pm. Going to generally eat high protein, low carb, high fat, EXCEPT for the meals closest to before and after training where I will add more carbs and decrease fat. Going to aim for 175+ protein each day, and IM going to experiment with the amount of carbs. Im starting off with 70-100 grams before training and 100 grams after.
How does that sound?
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WEEK 5
DAY 6: Lunge Assistance
GOBLET SQUAT
8kg: 10-10-10
PISTOL SQUAT
BW: 1-2-3-4-5
KETTLEBELL WINDMILL
8kg: 10-10-10
Bodyweight: 95.1kg
I intended to go to the gym to lunge today, but the weather was so nice I changed my mind and trained in the garden. 5-rep pistols is a PR (so was 4). The windmill felt great - I’d like to work it into my normal routine but it feels a bit dangerous so I’ll build up the weight slowly. With the goblet squats I was really just focussing on technique.
[quote]theBird wrote:
[quote]furo wrote:
What do you do?
[/quote]
Well, I have been experimenting with a leangains approach. I really like the fasting aspect and often feel like I have high energy on my low carb days, its just that I struggle on high carb days. I feel bloated and sluggish after eating large quantities of carbs, which makes it hard as somedays I do 2 training essions in a day. So I have invented my own protocols.
Im going to fast most days up until 12pm. Going to generally eat high protein, low carb, high fat, EXCEPT for the meals closest to before and after training where I will add more carbs and decrease fat. Going to aim for 175+ protein each day, and IM going to experiment with the amount of carbs. Im starting off with 70-100 grams before training and 100 grams after.
How does that sound?
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That sounds great! I’m really no expert, I’m sure you know better than me. I actually have more of a problem myself when I go too low on carbs, but too high is also not great. I think the only real way to find out what works best is through trial and error, so it sounds like you are doing everything right.
WEEK 5
DAY 7: Chin-Up Day
PART 1
CHIN-UP
BW: 20 sets of 5
INVERTED ROW
BW: 10-10-10
Bodyweight: 95.1kg
Decided to do a high volume of chin-ups today. I wanted to do 100 reps in as few sets as possible. I started with 5s because I didn’t want to burn out too quickly, but I probably should have started higher as I managed to maintain the 5s throughout the workout. My right knee and hip have been clicking and clunking loads today. Not in an uncomfortable way, it’s just weird.
PART 2
NEUTRAL GRIP PULL-UP
BW: 5-5-5-5-5
nice traps and stuff
WEEK 6
DAY 1: Lunge and Bench Day
BARBELL REVERSE LUNGE
Long warm-up
95kg: 18
BENCH PRESS
95kg: 11-8-8
Only had a limited time in the gym today. The lunge required every bit of mental effort I had, but I’m happy with it. Maybe next time I’ll get the full 20!
[quote]spar4tee wrote:
nice traps and stuff[/quote]
Thanks bud, nowhere near your level though.
[quote]furo wrote:
[quote]spar4tee wrote:
nice traps and stuff[/quote]
Thanks bud, nowhere near your level though.
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LOL I’m weak as fuck, but thanks.
[quote]spar4tee wrote:
[quote]furo wrote:
[quote]spar4tee wrote:
nice traps and stuff[/quote]
Thanks bud, nowhere near your level though.
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LOL I’m weak as fuck, but thanks.[/quote]
You’re not even using 50% of your full power.
[quote]csulli wrote:
[quote]spar4tee wrote:
[quote]furo wrote:
[quote]spar4tee wrote:
nice traps and stuff[/quote]
Thanks bud, nowhere near your level though.
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LOL I’m weak as fuck, but thanks.[/quote]
You’re not even using 50% of your full power.[/quote]
True. I must ascend.
WEEK 6
DAY 2: Rest
Full rest day.
Bodyweight: 96.5kg
I want to eat loads! But my weight is creeping back up.
WEEK 6
DAY 3: Full-Body Day
BACK SQUAT
100kg: 1-3
60kg: 10
CHIN-UPS
BW: 8-8-8-5
BENCH PRESS
80kg: 8
85kg: 8
90kg: 8
95kg: 8
100kg: 5
SHOULDER SHOCKER
6kg: 10/10/10-10/10/10-10/10/10
WALK
8 miles
Bodyweight: 95.3kg
The back squat was done with a very narrow stance just as an experiment. I’ve never done it like that before, but quite liked it. I feel like I should be able to get the 20-rep lunge goal in the next few days. For now I’m going to focus on keeping my bodyweight down.
WEEK 6
DAY 4: Active Recovery
SIDE BENDS
8kg: 30-20-10 (no rest)
REVERSE LUNGE
BW: 10-10-10 (no rest)
KETTLEBELL SWING
8kg: 50
SWIM
45 min
Bodyweight: 94.4kg
My lower body felt a bit rough today so I decided an active recovery session would help. If I feel good tomorrow and my weight is 95kg or less in the morning, I think I will go for my 20-rep lunge challenge. Wish me luck!
WEEK 6
DAY 5: Whole Body Day
REVERSE BARBELL LUNGE
Long warm-up
95kg: 20
LAT PULLDOWN
50s: 15-12-10
BENCH PRESS
80kg: 5
85kg: 5
90kg: 5
95kg: 5
100kg: 5
105kg: 3
Bodyweight: 95.0kg
Cracked my lunge goal! It was brutal, but I’m very happy with it. I think I will take the next week as a lower body deload, then I will begin to work towards my new lower body goal - 20 rep pistol squat.
For my new goal I will alternate legs rather than do all 20 on one side then all 20 on the other. So I will aim to do 40 alternating reps in one go.
[quote]furo wrote:
REVERSE BARBELL LUNGE
Long warm-up
95kg: 20
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Congrats!
[quote]csulli wrote:
[quote]furo wrote:
REVERSE BARBELL LUNGE
Long warm-up
95kg: 20
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Congrats![/quote]
Thanks a lot buddy! Bit of an unconventional goal haha, but I’m happy with it.
Good work with reaching your goal. Currently I reverse lunge about 65 kg for 5 reps, I cant imagine doing 95 kg for reps of 20!
Pics of legs!?
Are you going to do the pistol squats on a box? With weight? Im interested in learning how to pistol squat. How did you learn the technique?
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[quote]theBird wrote:
Good work with reaching your goal. Currently I reverse lunge about 65 kg for 5 reps, I cant imagine doing 95 kg for reps of 20!
Pics of legs!?
Are you going to do the pistol squats on a box? With weight? Im interested in learning how to pistol squat. How did you learn the technique?
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Thanks! Haha I’m away from home and don’t have a camera with me, I aim to throw up some progress pics in a month or so.
I’m going to try to do full pistol squats without a box and hope that the time my lower back flared up was a one-off. If I keep getting back pain I’ll do them to a box. Last year I really really wanted to master the pistol squat, and focussed on doing lots of partial pistols and controlled negatives and it didn’t work at all. I think the reason I’m able to do them now is simply through getting stronger on the barbell reverse lunge - I think it has had a tremendous carryover.
WEEK 6
DAY 6: Rest Day
Took today as a complete rest day. Some pretty brutal glute DOMS is setting in!
WEEK 6
DAY 7: Bench and Chin-Up Day
CHIN-UP
BW: 8-8-6-6
RACK PULL
140kg: 5-5-5
BENCH PRESS
80kg: 3
90kg: 3
95kg: 3
100kg: 3
105kg: 3
110kg: 3
120kg: F
EZ CURL/DIP SUPERSET
30kg/BW: 15/8-12/8-12/8
The 140kg rack pull caused the bad type of back pain, which is really pathetic. Bench press seems to be about the same, but chin-ups seem to be getting a bit worse if anything. In a weeks time I am going on holiday for 2 weeks. I think I will stop training my lower body until I go, while still hitting bench press and chins with a high frequency, then when I’m on holiday I’ll deload my upper body and get back into training my lower body (pistols, get-ups and KB snatches).