almost done my volume de-load. so far my strength is up pretty good. For example today I did parallel-grip chin-ups with body-weight+90lbs for 3 reps with a 30x0 tempo and my 1RM from 6 weeks ago was body+110. so im pretty sure that would put me in new 1RM range with half of the program left to go.
I think after my next 6 week on the program, i may give “leangains” (16/8) a try for 6 weeks and see what happens.
last day of my “de-load” week, back to high volume “accumulation” phase starting Monday. Im really concidering doing the second 6 weeks of the program with “leangains” 16/8 but havent made up my mind just yet.
Max: sorry dude, im an ass. I don’t come on this site a lot because I do a lot of consultations.
That doesn’t sound bad. I ran an experiment that turned pretty interesting but my belly sites went up. Im at my highest BF (13%) I know, I know.
But basically using those plus a Bootcamp diet is the best way to start. You drop carbs damn now down to zero and then work up from there until you find a sweet spot. You can run with 50g for a while as well but I find if I give people an inch they end up in the north fucking pole. So its nothing usually, depending on tolerance.
PB is right, and I know its hard if you like to lift but you should switch the workouts to add more “fat burning” insulin burning type structure.
Tork: Be careful man regarding IF and a bad schedule. My coach ran a huge experiment in his gym recently and we saw that people close to 30 and older who have high stress jobs and bad schedules tanked all their results. Those you are younger and live more loosely leaned out like demons. It worked for me (IF) and I ran it a little tweaked, with no counting involved and had great results.
Fast forward to basically a divorce and my life getting flipped up side down and it crushed me and I gained. Some how, my coach put me on a massive reduce stress diet, mainly aiming the entire diet towards stress and I got down to 6.8% on biosig software. Just be careful because the stress of IF will fuck you up if you are stressed, or so we have seen.
[quote]hipsr4runnin wrote:
Max: sorry dude, im an ass. I don’t come on this site a lot because I do a lot of consultations.
That doesn’t sound bad. I ran an experiment that turned pretty interesting but my belly sites went up. Im at my highest BF (13%) I know, I know.
But basically using those plus a Bootcamp diet is the best way to start. You drop carbs damn now down to zero and then work up from there until you find a sweet spot. You can run with 50g for a while as well but I find if I give people an inch they end up in the north fucking pole. So its nothing usually, depending on tolerance.
PB is right, and I know its hard if you like to lift but you should switch the workouts to add more “fat burning” insulin burning type structure.
Tork: Be careful man regarding IF and a bad schedule. My coach ran a huge experiment in his gym recently and we saw that people close to 30 and older who have high stress jobs and bad schedules tanked all their results. Those you are younger and live more loosely leaned out like demons. It worked for me (IF) and I ran it a little tweaked, with no counting involved and had great results.
Fast forward to basically a divorce and my life getting flipped up side down and it crushed me and I gained. Some how, my coach put me on a massive reduce stress diet, mainly aiming the entire diet towards stress and I got down to 6.8% on biosig software. Just be careful because the stress of IF will fuck you up if you are stressed, or so we have seen. [/quote]
very interesting, first off im sorry you have had a rough time as of late and I wish you luck with everything.
Thanks for the info however that’s very useful. Personally, I would say my overall stress is relatively low (at least lower then most peoples). again I have not decided yet, i might let the skin-folds on Monday decide, if im satisfied with the results then ill continue eating 4-5 meals/day spread out every 2-3 hours, if im mostly disappointed then I think I will give 16/8 a try for the next 6 weeks.
Let me know if you decide to start it and I will let you know how I altered it to fit for me. I added in carbs and sugars at dinner. If you have lower stress than yeah give it a shot and see how it goes. Post your folds when you get em too 
Hips,
Thanx for the feedback, I just lag really bad with zero carbs. When you say zero carbs, does this means green veggies are out too ? I guess when you say zero, is it really “zero?”
[quote]hipsr4runnin wrote:
Let me know if you decide to start it and I will let you know how I altered it to fit for me. I added in carbs and sugars at dinner. If you have lower stress than yeah give it a shot and see how it goes. Post your folds when you get em too :)[/quote]
will do, thanks!
Ill probably post them on Monday morning sometime. im hoping to get under the 13% mark @ over 200lbs
i just spoke with one of the heads of the Canadian Sports Center and I will be splitting my time between 2 training centers which are about 1.5 hours apart in the morning and evenings, kinda sucks but its a great opportunity and i feel that leangains really fits my schedule beautifully.
if you have some tips/advice i would love to hear it!
Max: I never drop veggies to be honest. I may go a day or two without them just because of schedule and availability but I usually have some type throughout. In the past my bfast/lunch had quite a bit of veggies. During a cleanse I ate 1.5lbs of broccoli…I don’t recommend that by the way.
I try to drop sugar, starches and condiments down to zero. I respond pretty well from doing that. The issue I think is duration and then adding them back in. If you just all of a sudden add in pwo carbs and night carbs like its no BFD then you will most likely bounce right back to where you were.
Also have to make sure cortisol is in check as well. Both those hormones feed off each other at a certain point. So some people drop carbs but keep or add stressors and nothing happens, then I hear “this low carb shit doesn’t work/”
Tork: how were you thinking about rolling with it? Lay out a rough daily schedule and I will try to get back to you.
[quote]hipsr4runnin wrote:
Tork: how were you thinking about rolling with it? Lay out a rough daily schedule and I will try to get back to you. [/quote]
Most work days will look like this…
Wake: 7:30 or 8:30
Drive to Work (1+ hour drive): 8-9 or 9-10
Work:9-11 or 10-12 (changes every few weeks)
Train: 12:00ish-1:00ish (sipping on BCAAs throughout (20-40g)
First Feeding(s): 1:00ish to 2ish
Drive to second job (both are as strength coach):2-3ish
Work from 4-7ish (changes each day by 30-60 minutes each way.
Second Feeding(s): 7-9pm
Bed: 11ish
There will also be 2 days/week where I will not work at all, one of them will be my most intense lower-body day, and the other will be completely off (laundry, cooking, cleaning etc…) and I will only be going to the job that is 1 hour away 3 time/week max, on the other 2 of my “work-days” I will only have the afternoon job and can therefore sleep longer
did my first fasted workout. chest+back, high volume, lots of TUT, short rest periods etc…
felt good, didnt feel anything special, but my strength and recovery were same as normal. i think my pump today was more then normal, not sure if that makes sense or not haha.
time to stuff my face for the next 7 hours
p.s.
My skinfolds this morning were pretty un-eventful, most folds were almost identical to 3 weeks ago. my strength is up though so i think now that im back to high volume ill get some better results in the next 3 weeks.
damn it was hard to try and get 50% of my cals in PWO,
I had my regular shake after the workout and an hour latter cooked up a really big pork-chop, and 6 eggs with a handful of walnuts, a Tbs of palm oil and 2 handfuls of spinach. had to throw out 2 of the eggs and am just stuffed. 6 hours left to get the other 40-50% of my calories.
hopefully my ability to get down large amounts of food increases after the first few days/week
That is kind of close to what I ran with.
I trained about 930 am with BCAAS and Beta Al. Then ate around noon, mainly protein and veggies.
Lunch was about the same but dinner I added in a small amount of gluten free desert. It worked pretty damn well for me schedule wise and results wise. Some days I would go without the desert (i think it was only allowed on training days actually, not sure) just because I did buy anything. Carbs were pretty low throughout.
Probably after finals I will run a cleanse so jump start things. I have gotten pretty good results from those in the past even when it was a mini. I need to clear a lot of shit out because I just havent been taking care of myself like I should have. Then I will probably roll into something similar as the IF.
Have you been getting pinched by the same guy? Are they offering any dietary suggestions or plans or just pumping out supps? What are you taking by the way? I dont want to step on anyones toes but I would like to help out.
[quote]hipsr4runnin wrote:
That is kind of close to what I ran with.
I trained about 930 am with BCAAS and Beta Al. Then ate around noon, mainly protein and veggies.
Lunch was about the same but dinner I added in a small amount of gluten free desert. It worked pretty damn well for me schedule wise and results wise. Some days I would go without the desert (i think it was only allowed on training days actually, not sure) just because I did buy anything. Carbs were pretty low throughout.
Probably after finals I will run a cleanse so jump start things. I have gotten pretty good results from those in the past even when it was a mini. I need to clear a lot of shit out because I just havent been taking care of myself like I should have. Then I will probably roll into something similar as the IF.
Have you been getting pinched by the same guy? Are they offering any dietary suggestions or plans or just pumping out supps? What are you taking by the way? I dont want to step on anyones toes but I would like to help out. [/quote]
Thanks for the info.
Ya my pincher is the same guy every time and hes been really good about “pumping” out supplements. he knows i was just finishing up school and still just starting out and thus cant afford much. the only things i buy from him regularly are HCL, uber-mag Plus, and Zinc. I also bought the “Poliquin Principles” through him (which is great BTW).
Im also on a Multi (6 caps/day) fish oil (6g/day), and a digestive enzyme (all of which i get for free from a company doing long term studies on the health benefits of these supplements). in exchange for the supps i give my blood for testing every 6 months. there have been some good improvements for sure. (I have lots of values if your interested. (they dont do Test or Estrogens, but they do have all sorts of blood lipids, DHEAs, inflammation markers, fasting insulin, food alergier (the most common), heavy metals etc…)
Hips,
I am looking to get my estrogen in check, since I hold a good amount of weight in my hips/glutes. My question is, I have used Calc D Glucarate with DIM in the past and had some good results.
But I am curious if Estroclear for men, or Estroshield PX, Estrogenomics, or Estrodefense might be a better way to go ?
Any thoughts ?
There are 4-5 different products for estrogen issues, is one better than another, or should a combination of them be taken ?
[quote]tork94 wrote:
[quote]hipsr4runnin wrote:
Thanks for the info.
Ya my pincher is the same guy every time and hes been really good about “pumping” out supplements. he knows i was just finishing up school and still just starting out and thus cant afford much. the only things i buy from him regularly are HCL, uber-mag Plus, and Zinc. I also bought the “Poliquin Principles” through him (which is great BTW).
Im also on a Multi (6 caps/day) fish oil (6g/day), and a digestive enzyme (all of which i get for free from a company doing long term studies on the health benefits of these supplements). in exchange for the supps i give my blood for testing every 6 months. there have been some good improvements for sure. (I have lots of values if your interested. (they dont do Test or Estrogens, but they do have all sorts of blood lipids, DHEAs, inflammation markers, fasting insulin, food alergier (the most common), heavy metals etc…)
[/quote]
Damn, it may be just his pinching. How long has he been doing it? Ok hes talking about supps but what about diet? Is he programming that. Supplements are additions, food is foundational. Unless you go chemical. That seems like some pretty basic stuff but it seems like something is amiss. Could you post your pinch sites so I can see em?
Maxi:
I completely switched estrogen regulation around and found a different product that literally has everything and the fucking kitchen sink. You can order it only one way I think. Poliquin private labels but one of the companies he uses you cant really get their stuff unless you have an account with the company themselves. They will sue the skin off you if they find out otherwise. My coach got in a huge argument because they posted a picture of the product. I highly doubt TN would let me post it but shoot me an message and Ill fill you in.
Hips,
My private messages are turned off, probably because I popped off somewhere on this website. I think I remember you mentioning this on another occasion, but cannot remember fully.
[quote]hipsr4runnin wrote:
[quote]tork94 wrote:
[quote]hipsr4runnin wrote:
Thanks for the info.
Ya my pincher is the same guy every time and hes been really good about “pumping” out supplements. he knows i was just finishing up school and still just starting out and thus cant afford much. the only things i buy from him regularly are HCL, uber-mag Plus, and Zinc. I also bought the “Poliquin Principles” through him (which is great BTW).
Im also on a Multi (6 caps/day) fish oil (6g/day), and a digestive enzyme (all of which i get for free from a company doing long term studies on the health benefits of these supplements). in exchange for the supps i give my blood for testing every 6 months. there have been some good improvements for sure. (I have lots of values if your interested. (they dont do Test or Estrogens, but they do have all sorts of blood lipids, DHEAs, inflammation markers, fasting insulin, food alergier (the most common), heavy metals etc…)
[/quote]
Damn, it may be just his pinching. How long has he been doing it? Ok hes talking about supps but what about diet? Is he programming that. Supplements are additions, food is foundational. Unless you go chemical. That seems like some pretty basic stuff but it seems like something is amiss. Could you post your pinch sites so I can see em? [/quote]
ya we talk about diet a bit. I only pay him like $30/ skin-fold so i dont really expect him to program my diet. mostly its just about choices etc…
Ill post my fold #s when i get home from work tonight. i dont have them on my atm.