I don’t think I’ve seen anything written on this specific issue, but let’s think logically:
Ghrelin levels are higher in lean individuals compared to fatter ones. At the same time leptin levels are lower. This itself explains a whole lot in terms of hunger.
Out of curiosity, did your cravings change from healthy foods to anything calorie dense as you exited the diet? That could mean that you had a vitamin/mineral deficiency during your diet that is now fixed.
Gaining weight is also just a survival mechanism, it’s in the human nature to eat a lot when possible. It makes you feel good by increasing serotonin and lowers anxiety by decreasing cortisol. Similarly your ghrelin goes down and you leptin goes up after a meal.
It could also be a psychological issue from denying some foods for a long time due to dieting, which leads to thinking about eating them post diet.
Not really. Toward the end of the diet I was having genuine fat cravings, to the point of having been glad to eat into a stick of butter. But, as I exited the diet I upped my nut intake quite drastically for just a day or two and it subsided quite quickly. Most of my cravings throughout the last diet (boot camp) were genuinely quite benign. Carrots, asparagus, avocado. I think carrots because they contain carbs, but are healthy and kind of sweet. Asparagus, no idea. Avocado, well, fats obviously.
Previous diets, like my first (Velocity Diet), I had junk food cravings. Now, I just get those when exposed to it. Read a news article about pizza => want pizza. See a bagel => want a bagel. See gingerbread => want gingerbread.
But, craving tortilla bread is pretty common for me and tacos are a huge part of Swedish cuisine (odd, I know). Found some tortilla bread made out of beets and another made out of carrots which are slightly better GI wise. And, I wish I was a hulking behemoth of a man so I could eat a loaf of Ezekiel bread but that’s probably because the Ezekiel bread that I’ve found in the stores is so moist it’s almost like a soft gingerbread cake.
Ever since I started including liver in my diet that has become a pretty recurring craving as well, so overall, I suppose I should consider myself fortunate that I don’t go around wanting to eat heaps and mounds of candy all day every day.
Interesting. Having healthy cravings is definitely a good thing, man, sometimes on diet I crave whole rolled up kebabs between two pizzas and I’m sure I could devour a thing like that in one sitting.
Sounds normal to me, when you see something you begin to think about it, how good it would taste and whatnot. No wonder cravings emerge.
I’ve heard of taco fredag I’m a couple of occasions. In Finland we have pizzaperjantai which translates to “Pizza Friday”, it’s kind of a big deal.
Haha, well, sure, that happens too that I crave that but only very rarely. To be perfectly frank, I got fat off of drinking (and it’s possible that the hormonal issue that has been discovered might have played a part in my weight gain) but otherwise I ate mostly clean stuff. Added cheese to dishes a bit too much probably but, otherwise I kept my diet quite low on carbs and kept to whole foods.
I’m starting to think more and more that Finland is like Sweden but that it’s a smidge better. But, taco fredag is also a huge deal. When I worked in Norway my norwegian coworkers used to make fun of me on Fridays, asking if I was going to have tacos when I got home. Usually, the answer was “yes” and after inviting them over they totally got why it was a thing.
Hey @Voxel for cleans and snatches could you use maybe 3-2-1 waves for two sets at the start of the workout as a way to amp up?
Looking at the program thats how I think I would do it. Further to this I would wave percentages so on one day, day with heavy squats I would also go heavy in the olympic lifts. I am not overly familar with this program but maybe on heavy front squat day add in heavy snatchs and heavy back squat day add in heavy cleans?
On non squat heavy days maybe keep the waves lighter.
Alternatively any pushpress or military press day you could clean the weight before pressing?
When you say two sets, do you mean two waves? I.e.,
Wave 1 (Set 1 in your parlance):
Set 1: 3 reps at some percentage
Set 2: 2 reps at a higher percentage
…
Wave 2 (Set 2…):
Set 1: 3 reps at a higher percentage than the starting weight in the previous wave
…
or do you mean something else?
It might work, I can try it at least.
There is no heavy front squat day. It’s all back squat, all the time. But, I suppose one could do snatches on Monday (Back squat day) and cleans on Wednesday (Machine hack squat day).
Always an option, usually something I do during warm-up sets.
Sorry yes I meant two work waves, you will probably need warm up rounds as well.
I would start wave 2 with 3 reps at the same weight as 2 reps in the first wave, (not necessary just the way I learned). Yes you have my original meaning. That’s how I think it would work best with this program.
I have no experience of hack squats so cannot comment but I always found clean paired better with back squat than snatch. This may have been due to the fact that it gave the front rack position more frequency and less intensity, which would not apply here.
Looking forward to seeing how it goes if you try it out.
Might make the sessions a bit too long. They take about 45-50 minutes now give or take.
Noted!
We’ll see, first I should give the program a fair shake and run it as is for at least a cycle if I decide to keep with it.
I’m having trouble balancing all of my desires, they run orthogonal to another sometimes. I’m guessing that, ideally, a 2A should run something like 5 days a week (tops) and structure a workout in a way not too dissimilar from
A1: Neural primer, so, jumps, oly, plyo stuff
A2: Isolation exercise for main lift to establish MMC
B1: Main lift (squat, bp, ohp, hip hinge, pull)
B2: Antagonist to B1
C1: Target weakness in main lift
C2: Antagonist to C1
if one wants similar structures across days. Another approach would be that the days are different, so like, having a heavy day, an athletic day, etcetera.
But then, neurotype aside, I’m much more a 6-7 days a week kind of person and I could even see myself running 2 workouts per day on some days. I like shorter sessions, 45 minutes are fantastic. I love high pace so much that when doing antagonist supersets I skip the rest between them.
@danteism you’ve done the neurotype course, have I successfully reverse engineered the 2A from CT articles?
In other thoughts, buying two packs of low fat cottage cheese every day for my post and post-post workout seems suboptimal. But, the oat bran cereal is available for free at my office (but the portion cost there is low). Should come up with some better ideas maybe, but no rush. I can afford it, for sure, just… optimizing is my jam. Optimizing primarily for… don’t know. Cost/nutrition.
Protein Cottage Cheese (1.5% fat):
80 kcal
Fat 1.50 g, saturated 1 g,
Carbs 2.10 g,
Protein 15 g
58 crowns per kilo, comes in 250g packs. Convenient, weighs next to nothing. Can be picked up in town if forgotten. Pairs well with oat bran cereal available in office which conveniently can be measured in coffee cups (one cup == 50g)
Chicken Liver
90 kcal
Fat 2.50 g, saturated 0.80 g,
Carbs 1 g,
Protein 16 g
59 crowns per kilo. Needs to be prepared, has to go in a glas lunchbox which weighs a ton. Carb pairing… potatoes/rice? Definitely better from a micronutrient standpoint, but loses the convenience battle by far. No lactose. I wonder what has the worst ecological impact.
If the time thing is bothering you Allberg maybe try 12 minutes every minute on the minute style workouts. That way its only 20 minutes including the warm up.
I don’t fully know about Neurotyping but I am 2A and that is how I program for myself when not preparing for comps. I also train 6 days a week in this manner.
As far as chicken liver for ecological impact goes, I am sure the liver is coming from chickens that have already been killed for other meat such as breast? That would make it a byproduct and as such would have little to ecological impact due to the fact the animal would have been slaughtered anyway? Just a thought.
What? Tried to reverse engineer this from your log but unsuccessfully so.
I’ve had this thought also. And, if I was to have either product disappear as a result of me not spending money on it I’d prefer it if the store continued to stock liver as opposed to cottage cheese. Not that either one is going to go missing mind, but just a thought as far as voting with one’s wallet.
I don’t do these anymore, I did years ago when I was a crossfitter but are a great time saver.
Basically you do a prescribed number of reps every minute on the 00 so for example you might snatch 2 reps at 0.00/ 1.00/2.00/3.00 for as long as you decide to do it.
Completely agreed, beef liver pairs well with onion and mashed potatoes as far as recipes go. Its the cheapest here but that may not be the same for you.
Right, just regular EMOMs. They are great. EMOMs and strength circuits <3 speaking of strength circuits… I just reread My Current Program Inspiring stuff.
I haven’t caught that screenshot yet. Will try a search. I’ve just cobbled together my understanding successively over time. Also, CT is pretty good at sharing stuff for free. The boot camp had a wealth of information that wasn’t in scope that we just had given to us without even having to coax it out of him.
A. Military Press
2-4 warm-up sets of 3 reps
1 max reps set with the given percentage (8@40kg)
B. High Incline Bench Press (60 degrees).not really sure that the bench available is at this angle but I inclined benched at least.
2-3 warm-up sets of 3 reps
1 rest/pause set with a starting weight of 4-6 reps (3 rep failure at 60,drop to 55)
C. Cable cross-over
1-2 warm-up sets of 6-8 reps
1 Myo-reps set @ 12.5kg
D. Leg Press
1-3 warm-up sets of 6-8 reps
1 Myo-reps set, 12 reps, 158kg.slow eccentric. 20 second sets (normally my myo sets last 10 seconds). This one taught me what brutal in this program means. I was huffing and puffing and in a lot of muscle pain. Good pain. Will serve as reference for future sets. And yes, twelve reps for the initial set. Got to 5 reps and thought, surely I'll fail the next one. Nope. That thought repeated 7 more times.
E. JM Press
1-3 warm-up sets for 5 reps
1 mTOR set @ 35kg. Some elbow pain. Could've held the stretch longer me thinks. Load was maybe high considering it caused joint pain.