How do you eat on off days? The same? Less? More?
2500-2700 calories with an emphasis on protein and fats with some fast carbs before my climbing session and some additional carbs after my session. The rest of the carbohydrates that day are more fibrous and I have those earlier in the day.
My off-day/climbing day is essentially the left-column in this picture with the meals moved around in order,
Meal 1 is the same
Meal 2 is the same, but I steal the wheat germs from Meal 4 and have them here.
My Meal 3 (lunch) is an amalgamation of other meals, and some replacements,
- 170g chicken or beef
- 60g nuts (I āstealā 1tbsp of nut butter from Meal 4, and the 1 oz of walnuts from Meal 5 to here)
- vegetables from meal 5 & 6.
Meal 4 for me is my pre-climb meal and is the ground beef (or an other equivalent protein source) and the rice (white instead) with a little nut butter (15g)
Meal 5 for me is pineapple with shrimp/chicken/whatever. Post-climb.
Meal 6 is the 1 scoop whey, 1 scoop casein, and 10g gelatin, to heal my fingers after climbing.
1 Like
Sometimes for Meal 4 Iāll opt for rye bread instead of rice, as I can just have more slices if I feel good that day and think Iāll climb extra hard.
Iām slightly confused, was I meant to be writing out a meal plan?
In Annaās log you said you were going to meal plan ā¦ I think?
@samul I was reading your log the other day,
and I had that moment yesterday. Thanks for making me think along those lines.
Yesterday,
April 22, 2018
3 Likes
Damn! what a transformation!
Is cutting carbs slightly on non- lifting days a good strategy for staying lean?
1 Like
Some people swear by it. I donāt know, scientifically it makes sense and the anecdotal evidence seems to be there.
For me, if I have days that are low in something vitally important such as fats, then I certainly want there to be days where I can recoup that. I have seen so many different people write about different macro distributions, and different ways to arrive at a target set of macros. Sometimes, some people even manage to conflict their own advice even when their writings come out in short succession.
But you shouldnāt fret too much about staying lean. You should optimise for health and strength at the moment.
The thing that made the most difference for me was to avoid food choices that donāt digest well with regards to my own perception of how lean I look.
2 Likes
Oh, yeah. I plan all my weeks food in advance and place the order so I donāt have to think too hard about it. That was just one weeks worth planned.
1 Like
Thank you
Thatās a hell of a Transformation man. Any chance of a quick cliff notes version of how you got there?
1 Like
I know you are concerned with being/remaining lean. I think you might come to discover that the people that have jaw dropping physiques had a bodyweight of 30-40 pounds above that and stayed there for a long time (6+ months) while continuing to get stronger at that weight before dialing their weight back down while continuing to push for PRs.
1 Like
I just ran deficit after deficit and increased my exercise volume excessively, while furthering the deficit. Probably came close to dying. Heart rate went down into 30-40 BPM. I donāt remember my BP, but it wasnāt good. Would just be so zapped for energy, I could hardly walk, would have to sit down in the middle of cooking a meal. Iād go hypoglycemic after having an orange. Here I think was me at my leanest, Nordic Blood: Climbing And Lifting / Lifting And Climbing - #462 by Voxel I notice now very little of this made it into my log.
My red blood cell count sank, I had some heart beat irregularities (as in, it wasnāt beating at a regular cadence)
Iād do a lot of things differently if I were to cut again.
1 Like
Iām very much hoping this is the approach that will work for me, so Iām glad you said it. Even down to the expected weight loss after.
Thank you for taking the time to write the cliff notes out, appreciated
Youāre welcome man, and impressive work!
1 Like
Impressive transformation! Good job man.
1 Like
Will end up not doing this because Iāll be constrained for time during the weekend. Not unhappy about that, I think the kroc diet might have been to extreme for me.
So I took my normal eating schedule and added ~200 calories per training day
Sunday: 3171 cal, 222p, 337c, 102f
Monday: 3225 cal, 228p, 347c, 102f
Tuesday: 2580-2720, 285p, 103-130c, 112f
Wednesday: like Monday, might have to add some extra carbs as there might be some added PM exercise that day but itās looking like it might get cancelled
Thursday: like Tuesday
Friday: either like Monday or 2979 cal, 166p, 384c, 89f. Iām leaving this open.
2020-01-26
Week 4 (6-8)
First leg session since pulling my hamstring. A friend and her roomate joined in so I focused mainly on coaching them on the movements that they were doing,and as a consequence my note-taking took a beating. And my rest periods became long. Spent a half-hour longer in the gym than normally.
So, from memory.
Back squat
2@120, these were pushing my injury a bit so I backed off
6@110, still a bit too intense on the hamstring
8@100,
6@105, those were perfect. Form felt solid. As in, I want every back squat rep I do to feel as these did.
Front Squat
4@80, questionable depth
?@70
?@60-65?
?@60-65, had to bail mid-set.
Started on split squats, couldnāt do those. Apparently I can still do muscle-ups in rings. And then
Leg extension 2x8
Swiss-ball ab curl 3x10-12
Between the second set and the third I had an ab-muscle pump and I cramped up completely during set three soā¦ Good MMC? This was a gamble given my backs tendency to fuck up during crunching movements but seems to be okay. Had a minor sensation of unwanted movement in my vertebrae but I havenāt seized up in my back so I think I came out unscathed.
1 Like
Ab cramps are the strangest, most uncomfortable feeling.
1 Like
Did some erroneous calculations with my mealprep, as a cascade from failed computations in the past so Iāll have to cook up some extra meat later during the week. And thatās after having done some extra cooking already 
but trying to not be too frustrated by it. Had I paused for a minute Iād have figured out an easy workaround but to mitigate the sensation that I fucked up Iāll make something extra tasty rather than punishing myself for my mistake. Iāll have to cook up some ground beef, and so, burgers will be made.
3300 calories today and yet I feel hungry. If my weight doesnāt move this week Iām committing to a 4k calorie day on Sunday.