Tomorrow’s workout
6x3, 5-10kg (really 10-20 pounds) intensifier on set 5.
OHP: 35kg, I know I can do 40 but let’s keep it honest and do what the math prescribes. Actually, the math prescribes 30kg but I’m not sure my ego can do 3 reps with that little weight unless it’s to warm up.
Push Press: 40kg
Dumbbell BP: 26kg per hand
4x3
Back Squat @ 85kg. Unsure if intensifiers apply to back squat. I think not.
How well do you like these?
Just tried them once so it’s too early to tell ¯_(ツ)_/¯
Weight: 75.5kg (+0.3kg)
Sleep: 8hrs
Mirror: Vascularity over abs are gone
Today’s workout (Nordic Blood: Climbing And Lifting / Lifting And Climbing - #362 by Voxel) was okay. Did 10kg intensifiers on the overhead stuff, felt powerful. The squats were a bit rough though, but I felt better toward the latter sets. I still have a cold so I’m blaming that and arguably doing too much in between sets considering the cold.
Was in the zone when bench pressing to the point of forgetting the intensifier set so I tacked that on at the end, which isn’t really what you are supposed to do.
BPAs between overhead movements, and some Y-T-I iso-holds. Ab wheel rollouts between squats and bench presses.
I see lots of people doing ab work between sets of squats. Ya’ll are crazy.
I’m sure I could do ab work between sets of squats and deads but I think I need to see everything I have to brace and keep from getting hurt. I hurt my back once and now it seems to happen much easier.
And I need to learn how to brace properly!
Tomorrow I’m doing,
interesting, weren’t you only eating like a literal handful of them though?
Obviously if something doesn’t seem to be working for you and it’s keeping you from doing something that could benefit you you should change it. When getting a better physique is the name of the game you have to find out what your rules are; as an example, I must keep either my fat or my carb intake rather low, or I’ll end up feeling like shit and gaining fat. I also have to keep my protein intake rather high.
Do you feel that you need to have a pre-bed snack? Eating your last meal 3-4 hours before bed is a trick some people like to use (I do it occasionally on diets as well) to elongate the fasting period you get from sleeping. Now if a snack helps you sleep choose it. Sleep quality and quantity is a lot more important than getting a couple of more hours of no food in.
Remember that tolerable hunger is a good an natural thing that you should experience (both when dieting and when gaining). If you wonder how to tell the difference between tolerable and intolerable hunger don’t worry, you’ll find out when you experience the latter. (Note that there is no need for intolerable hunger, so don’t chase that)
Go into an ab vacuum and then exhale forcefully into your stomach. Boom, perfect brace.
Sometimes I’ll go through the first half of my day (~8 hours) with nothing except water, usually on accident. I get hot flashes and start sweating in the middle of class or work, and by the time that’s over with, my cognitive functions are operating at an absolute minimum. Is that intolerable hunger, or am I just weird when I’m hungry? (I told someone once that I had hot flashes if I didn’t eat for 6-8 hours after waking up and they laughed because they thought I was kidding. I laughed too, because I didn’t want them thinking that I was serious, although I was. Food is important to me)
That sounds like low blood sugar to me. Personally I do experience blood sugar dropping if I get into a state of intolerable hunger after I’ve had carbs during the day. (Who would’ve guessed) If I’ve only had protein and fat it’s more about stomach cramps and all of the smells intensifying and creating cravings.
The main difference between tolerable and intolerable hunger is that tolerable hunger is that small feeling in your gut that actually feels pretty nice if you think of it. It’s the feeling of “I could eat now but I know I don’t have to”. Intolerable hunger, on the other hand is the feeling of “I’m going to die if I don’t eat soon”
So odds are, with me being a 21 year old living in a middle class household, that I’ve never felt intolerable hunger? I’ve never gone more than maybe a day at a time without food. The longest I can remember (and I don’t know why I remember) was when I was about 8 years old, I played GameCube for what felt like an entire day. Only got up to go to the bathroom. And I went to bed not hungry at all.
That is entirely possible. Because of the snacking culture even feeling tolerable hunger is pretty rare for most people. Now I’m no nutritionist, but if you were to ask me when should you eat I’d tell you to eat:
You see, at least I feel like I function better if instead of stuffing my face every two hours I eat when I’ve “enjoyed” tolerable hunger for a while. At the point when I get bored with being hungry, in a sense. The first three point are there just so we don’t get too carried away with worshipping hunger. You shouldn’t eat meals that leave you hungry either.
But as with everything, this is just something I’ve found to work. It may not work for you, or anyone else. That’s why experimentation is key. It does take some time and planning to do this in such a way that you can still say you are following a regimen and you’re not just eating random meals at random times. I’ve pretty much reached a point where I can do this and eat around 375p/500c/80f on a constant basis. The meals are pre-planned, it’s just the timing that changes
Fasting is a thing of it’s own. A lot of people don’t feel hungry at all if they haven’t eaten anything during the day. (Especially if you got something like video games to keep yourself busy) The only times I’ve personally felt intolerable hunger were on days where I had had food in the morning and then went an extended time without eating anything.
Sorry for hijacking your thread @Voxel, I got a bit carried away
40g, might be a handful but honestly, I find it satiating even now when eating at maintenance. So, I’d argue “enough”. I only get sleepy from big and carby meals. Say 100g+ rice and a packet of bacon. Way back when that and a nap was my post-workout.
I don’t, but I want to get some almonds in if nothing for it seeming to have a greater effect on (positive) body composition changes if you eat it later in the day.
I’ve basically find that if I don’t have melatonin before bed I don’t get to sleep until several hours after I’ve hit the bed. Meals don’t seem to help much if at all with the exception of the aforementioned post-workout.
Indeed, this is just to make sure that my mind is delivering the goods all day. Still tweaking things though. I’m what you’d call a happy experimenter…
Once, when I was broke, I came very near to eating cat food. I think I’ve experienced the difference. Fortunately, a mate swung by with food by happenstance so I didn’t have to eat… that.
Will try! Cheers mate!
I try to live by the Hatfield rule, eat for what you are about to do and what you just have done.
No worries. Fun with some life in here.
You mean inhale right?
Weight: 76.3kg (+0.8kg). Had a late pre-bed snack since I went climbing annnd yesterday was my birthday and I had plenty of baked goods during the day
Sleep: <8hrs
Today’s workout was good. Discovered after doing my muscle snatches that there are no intensifiers for Zone 2 work this week so I goofed up yesterday and today. No harm done though I reckon. Walking lunges and good mornings as assistance work.
Super windy today, almost storm-level. A few trees have succumbed to the winds during the night in the area apparently. Biking to work essentially became extra quad work.
Crossfitters were back at it again in the gym. Push pressing about what I deadlifted. So jelly.
I’ve tried 50g of quinoa as a replacement for oats for my post-workout and have found that they rate about the same for satiety. Originally, I thought the quinoa fared worse than oats but after revisiting oats today I can confidently say that they are about the same. They also happen to come in at about an equal amount of calories, so I can change it to get some variety. Neat-o.
Yes. I don’t know why tf I said exhale. Obviously you do NOT want to exhale until you’ve completed the first rep (or first 2-3 reps). Valsalva and all that.
Exhaling during the negative rep and doing “micro-breaths” during the positive (and holding a vacuum for the whole time) is a neat bodybuilding technique. It really enhances your mmc and helps with controlling the midsection overall, but it is pretty damn heavy. (I’ve also heard of people getting low back problems because of it on big movements so it’s kinda risky)