Synergy, I’ve always been a bit unsure of how you select the weights for the kind of high sets, low reps training that you do. I understand you ramp up in relatively small increments from your starting weight but what is the thinking behind the starting weight?
also, are any of the sets “to failure” as most of us know it, or do you use the Perfect Rep idea of performing your top set until you cannot lifting speed slows down(if I have understood the perfect rep correctly!)?
thanks in advance
I’m also curious on what your ramp look like from the “bar” till the last set on Front Squat.
Once again, thanks for all the great information. Very motivational for me, you are working hard as God knows what man! And I’m thinking of you in a very non-gay way when I’m downing eggs that I hate! 
SYNGERY, how did you get on stage with TOOL?
I have no idea on split squats…don’t do them that often…BB split squats at least
DB Bulgarian split Squats…end up doing 110 lb db’s for my last couple of sets of 5 reps…it’s as heavy as the Db’s go at the gym I use
I’m back squatting around 600 currently…I’m happy with that at a bodyweight of 240…two knee surgeries (one major reconstruction) and a back surgery
[quote]dnlcdstn wrote:
Hey Synergy. As an avid split squatter I’m curious to your numbers on both split and back squats. [/quote]
You’re very welcome.
[quote]WestCoast7 wrote:
[quote]synergy93 wrote:
My daily intake is entirely dependent upon my goals at the time, but yes, generally I consume the large majority of my carbs peri-workout, and workout carbs AND overall daily carbs correlate to the workout for that day. I approach carb intake (and overall energy intake) from the perspective of giving my body what it needs based upon the energy demands I’m placing on it within a couple hour period. For example, I wouldn’t have a ton of carbs at night, just because it’s a “high carb” day. I don’t need them at night (unless I’m training at night, which I never do), so I don’t have them (only veggie carbs).
Here’s a basic outline of what a current typical week would look like…I’m not including calorie totals
Monday
Training emphasis: Push…very high number of sets, moderate to high volume (as in total sets, not reps…reps on main exercise are usually 3 reps per set, sometimes up to 5, sometimes as low as singles for a few sets) and high intensity (as defined by a lot of working sets near my 1RM)
Daily intake
350-400 grams protein
200 grams of carbs (120 of which come in the form of workout nutriton…ANACONDA Protocol 1 (3 FINiBARs)
**The other 80 grams come from one other serving of starches/grains and fruit (40-50 grams) and the rest from veggies
140 grams fat…since my overall carb intake is moderate and my protein intake is high, I increase fats to make up the rest of the calories, and provide my body with another major source of fuel, other than protein. The carbs are pretty much burned up during the training session. If you’re over 200 lbs., I’ve found that you can easily utilize 100 grams of the RIGHT carbs during a workout
Tuesday
Training emphasis: Pull…High number of sets, modertate reps, olympic lift based workout, so intensity is very high
**Big group of muscles + high volume and intensity = an increase in overall calories, mainly from carbs
Daily intake
350-400 grams protein…closer to 350 due to the higher carb intake
250 grams carbs…2 FINiBARs, 2 scoops Surge Workout Fuel, 2 ANACONDA, 1 MAG-10 (this is about 150 grams of carbs) Yes, I realize that the carb source in both FINiBARs and Surge Workout Fuel are basically the same, but it’s an easy way to boost your carb intake, and those FINiBARs are damn tasty
The other 100 would come from two other meals containing carbs from starches/grains and fruit, split up into two meals…30 grams each, the other left over carbs come from veggies
110 grams of fat
**I also attend Krav Maga at night on Tuesday’s…usually have 1 scoop of ANACONDA and 1 scoop of MAG-10 prior to this training session
Wednesday
Training Emphasis: Legs **OR TAKE THIS DAY OFF IF I FEEL I NEED IT, but usually train…Very High number of sets on main movement (either Back squats or front squats), low reps, high intensity
**Very demanding workout, but keep my carb intake the same as Tuesday, BUT HAVE A PLANNED CHEAT MEAL ON THIS DAY…It’s easily an extra 1200 calories, most of which are from carbs…huge burrito from Qdoba…extra chicken, rice, and pinto beans, and chips and guacomole
The overall intake is exactly the same as Tuesday
Thursday
Training Emphasis: OFF from weights, but go to Krav Maga class again
350 grams protein
100 grams carbs (64 of which come from 2 scoops of Surge Workout Fuel before class), veggies the rest of the day
125 grams Fat
**I use this as my control day…lower overall caloric intake, especially carbs
Friday
Training Emphasis: Push 2
Same nutrition as Monday
Saturday
Training Emphasis: Pull 2
Same nutrition as Tuesday
Sunday
Training Emphasis: Legs 2 OR OFF
Same nutrition as Wednesday, including cheat meal…breakfast at a local hippie joint, all organic foods IF I TRAIN THAT DAY
If OFF from training, same nutrition as Thursday, with only one dose of carbs (50 grams or so) at breakfast
The main point I’m trying to get across, is that you should fuel your body according to the energy demands you’re placing on it. I feel that high carb days are beneficial, but I don’t eat carbs all day long because it’s a higher carb day. I strategically time them according to my workouts. I’ve found this to work very well for continuing to add size and strength, while minimizing fat gain. I basically follow the same principles when focusing on fat loss, but my overall energy intake would be somewhat lower (not necessarily carb intake), and I create higher metabolic demands with the addition of some cardio work, as well as an increase in workout density.
I hope this post can help some of you get a handle on how to structure your daily and weekly nutritional approach. Remember, this is what works for me. Like you’ve heard a million times, everyone is a little different, so adjustments will need to be made along the way. If you’re working just as hard in the kitchen as in the weight room and keeping a food log, you’ll have a much easier time determining if what you’re doing both nutritionally and training-wise is moving your towards your goals or not.
You have defined a specific goal for yourself, right?
[quote]WestCoast7 wrote:
Based on the day diet you posted, would it be correct to say that you support front loading carbs pre-workout, and then stick with P+F meals for the rest of the day? Is this your standard practice, or only something that pertains to certain days?
Also, more importantly, who is your favorite current and former NFLer?[/quote]
[/quote]
I am deeply appreciative of you taking the time to answer questions and give us a window through which we can view your path to success.
No matter what facet of life, I believe that learning from those who achieved what you hope to achieve is the most prudent way to build a foundation to attack your goals.
~
49ers dominating the NFC West this year? I think Willis will see to that.[/quote]
First, you should have a very close approximation of what your 1RM is for all the major lifts you do on a consistent basis (squats, deads, presses, etc.) It doesn’t have to be exact, because it changes (sometimes significantly) from workout to workout. Once you know this you can figure out your starting point.
Then, you basically start at 50-60% of that number. I’ll start closer to 50% if I’m not feeling particularly jacked up or explosive that day, and around 60% if I’m feeling good.
**I typically go through about a 10 minute progressively explosive warm up using movements related to that days emphasis
Example:
BB Front Squats (Major lift performed that day)
I’ll typically do the following:
- BB complex doing a few different movements to get the blood flowing…usually 6-8 reps per movement using an empty bar.
- Dynamic lower body movements…leg swings front to back, side to side, etc
- Depth drops (sticking the landing at a 90 degree knee angle) from a medium height box to get the “quick twitch” going
4… Box jumps and standing broad jumps (sometimes from elevation) to activate the nervous system and stretch shortening cycle (SSC) I also do BB jump squats using an empty bar - One arm DB Snatch…a few reps each arm…a couple sets each using a lighter to heavier weight. I like using these on all days to get activated…great for upper body and lower body work
Once I’m breathing and sweating a little, I’ll set up for the the lift. Go through 2-3 progressively heavier practice sets, load the bar up, and get to it.
I usually know within a set or two (actually during the explosive warm up) if I’m “on” that day. If I’m feeling sluggish, I’ll start at a lower weight (about 50% 1RM), and then make small jumps in weight early in my ramping sets. I’ll keep making small jumps until I feel the juices start to flow and then make bigger jumps.
It’s all determined on a set to set basis, and it varies from workout to workout. That’s why you have to learn to listen to your body and learn how to train, not follow a “program.” What happens if the program calls for 5 sets of 5, starting at 75% of 1RM and you feel like shit that day? I’ll tell you what happens, your confidence goes in the shitter before you even start your real work sets. I always take my time and feel things out early, and then make decisions on weight selection based on how I’m progressing. If I’m feeling like I can eat nails, I’ll make larger, more confident jumps in weight right away, if not, take it a little slower.
As far as the “thinking” behind the starting weights goes…I’m not entirely sure. It’s probably based off of, both athlete feedback and documentation from strength coaches. Who knows? Who cares.
I feel you can never go wrong starting a little lighter, and working your way up.
I don’t typically train to “failure” on the big lifts, but do from time to time hit a major sticking point on the last rep or two of the last set. it won’t hurt you from time to time. it’s when you do it all the time, that you fry your nervous system. Low skill and single joint movements can be taken to failure more often, as they’re less taxing on the CNS, but I don’t feel its worth the effort most of the time. I will say, that if you’re new to training in general, training to failure more often can be beneficial, simply because it teaches you mental toughness and how to push through pain, but it’s still not wise to do it too often. Pick an exercise or two (preferably later in the workout or one that you hate doing) and go balls out on the last set.
Hope that answers your question.
[quote]bud moody wrote:
Synergy, I’ve always been a bit unsure of how you select the weights for the kind of high sets, low reps training that you do. I understand you ramp up in relatively small increments from your starting weight but what is the thinking behind the starting weight?
also, are any of the sets “to failure” as most of us know it, or do you use the Perfect Rep idea of performing your top set until you cannot lifting speed slows down(if I have understood the perfect rep correctly!)?
thanks in advance[/quote]
Kind of a long story…
I met the band out in CA when I was playing football a few years ago. I’ve been a huge fan of theirs since the 90’s.
My sister lives in LA, and her boyfriend just happened to be close friends with a couple of the band members. He was telling Maynard about my sister and her family, showed him a couple pictures of a bodybuilding show I did, he remembered me from when we met…were scheduled to come to Minneapolis a couple months later…asked if I would want to come on stage…done!!!
[quote]JonBlood wrote:
SYNGERY, how did you get on stage with TOOL? [/quote]
I answered you question in another post.
Awesome! I’m glad to hear you’re motivated by some of the things I’ve said. It’s a marathon, not a sprint. Just stay at it day after day, and you’ll exceed your own expectations if you truly want it, I guarantee it.
Looks like you’re from Sweden. My wife is from Germany. I’ve been to a few places in Europe, but not Sweden. I’d love to make it up there some day. I’ll be going back to Germany in a few weeks…it’s always a great time.
[quote]Quadforce wrote:
I’m also curious on what your ramp look like from the “bar” till the last set on Front Squat.
Once again, thanks for all the great information. Very motivational for me, you are working hard as God knows what man! And I’m thinking of you in a very non-gay way when I’m downing eggs that I hate! :)[/quote]
Hey syngery I have one more question about the food intake. On an “off day” or a day where you aren’t taking things as hard…so you said you lower the amount of carbs and what not. What about the day after a workout and your exceptionally sore. Would you still eat the lower amount of carbs and what not even if your not doing any training that day, or would you keep it the same as the workout day to facilitate recovery?
Thanks.
I’ll usually drop my carb intake, but increase my protein and fat, which will end up being slightly less calories overall. I also pay attention to my appetite. If I’m hungry on an off day, I’ll eat a little more.
If you’re appetite is low (for an extended period of time), in my experience, it means you’re not training hard enough (or if you’re focusing on fat loss, you could be under eating). I’m hungry every 2-3 hours like clock work.
I should mention that you’re body does work off of stored energy from previous food intake. While I do base most of my energy intake on recent energy demands of training, I still eat according to appetite, energy levels, and mood.
That’s why if you’re energy intake (and carb intake) is moderate to high on most days, you never really need a “carb up” even when carb cycling with a day or two of lowish carb intake. You’re carb stores are never truly depleted, so a massive carb up isn’t really needed.
Again, listen to the signs you’re body is giving you (energy levels, mood, recovery, soreness, motivation to train, etc) and feed yourself according to those signs.
[quote]rasturai wrote:
Hey syngery I have one more question about the food intake. On an “off day” or a day where you aren’t taking things as hard…so you said you lower the amount of carbs and what not. What about the day after a workout and your exceptionally sore. Would you still eat the lower amount of carbs and what not even if your not doing any training that day, or would you keep it the same as the workout day to facilitate recovery?
Thanks.[/quote]
Thank you. Keep those posts coming, we are looking forward to seeing your other workouts!
By the way, which body-part of yours would you consider less responsive to training and if there is one, how did you approach its training?
Sweden is great to live in, but I don’t know if there is much to do as a tourist here. If you just want to visit the country just for the sake of it, then go ahead, otherwise…there are better countires in Europe to visit. Where have you been to thus far?
Germany is great, they have a little bit different mentality than the Swedes and a lot easier to get a long with. I’m not born in Sweden, I’m Russian. But I moved here when I was 16. Germans are a little bit more “fun-light”. Swedes are …inside their own head most of the time Stockholm is worth a visit though ← need to make some positive comments or the King will trump me!
[quote]synergy93 wrote:
I answered you question in another post.
Awesome! I’m glad to hear you’re motivated by some of the things I’ve said. It’s a marathon, not a sprint. Just stay at it day after day, and you’ll exceed your own expectations if you truly want it, I guarantee it.
Looks like you’re from Sweden. My wife is from Germany. I’ve been to a few places in Europe, but not Sweden. I’d love to make it up there some day. I’ll be going back to Germany in a few weeks…it’s always a great time.
[quote]Quadforce wrote:
I’m also curious on what your ramp look like from the “bar” till the last set on Front Squat.
Once again, thanks for all the great information. Very motivational for me, you are working hard as God knows what man! And I’m thinking of you in a very non-gay way when I’m downing eggs that I hate! :)[/quote]
[/quote]
All good questions I would’ve asked have already been answered, so just want to say how much I appreciate all the consistent and self-contained info you’re putting out there, synergy.
[quote]synergy93 wrote:
Workout Nutrition: 3 FINiBARs, 3 scoops ANACONDA, 2 scoops MAG-10 (89 grams protein, 117 grams carbs, 27 grams fat, 1052 calories. This equates to just over 25% of my daily caloric intake. I’ve learned in the last few months, that this is the key to to maintaining leaness [/quote]
They key being the Anaconda protocol or the macros of the 1052 kcals?
[quote]synergy93 wrote:
Breakfast:
2 whole eggs
3 ounces of chicken breast
3 organic chicken sausage links (I also have all natural turkey bacon on some days)
2 slices of ezekiel toast
100 grams each of strawberries and blackberries
2 tablespoons of low fat organic sour cream
4 FA3 essential fatty acid capsules
[/quote]
Nice to see that not everyone follows the dozen eggs a day program, or have you? If so, why did you stop? How is the chicken prepared for breakfast?
[quote]synergy93 wrote:
Mid-afternoon snack
3 scoops Grow
2 tablespoons Chia Seeds
2 scoops Superfood
4 FA3
[/quote]
The Chia seeds and Superfood are staples in my opinion. Chia was hard to find around here, Earth Fare is the only place I have been able to find them. Also, do you ever use any of the other Ezekiel products other than the bread?
[quote]synergy93 wrote:
5. Reps
This is a touchy and debatable subject, but here’s what I’ve found to work best for ME.
Lower reps with both light and heavy loads…
[/quote]
So you follow the perfect rep style protocol regardless of load? Is there ever a circumstance when you raise the rep range to 6,8,10?
[quote]synergy93 wrote:
I’m continuing to use a push/pull/legs split currently, and used my experience from the first phase to design my current one. I made some changes, and so far, I’m seeing very good results. My body weight has continued to increase (I’ve added about 7 lbs. on the scale, but body fat has remained constant…using the carb cycling approach I spoke of in a previous post). At this stage of my physical development, I’ll take a 7 lb. gain every time!!![/quote]
Awesome! Do you see yourself staying with the push/pull/legs split or do you have something else planned for the future? How, if you have ever tried, has a traditional body part split worked for you?
Thanks for contributing and offering the insights to your success.
[quote]Mateus wrote:
[quote]synergy93 wrote:
Workout Nutrition: 3 FINiBARs, 3 scoops ANACONDA, 2 scoops MAG-10 (89 grams protein, 117 grams carbs, 27 grams fat, 1052 calories. This equates to just over 25% of my daily caloric intake. I’ve learned in the last few months, that this is the key to to maintaining leaness [/quote]
They key being the Anaconda protocol or the macros of the 1052 kcals?
What I was getting at with this statement, is that a quarter of my daily caloric intake is consumed during a time when it will be “used.” Since my goal right now is to MAINTAIN my current body fat levels, consuming a large portion of my daily energy intake at this time (specifically carbs) ensures that what I take in, will be put to good use…not be stored as body fat.
[quote]synergy93 wrote:
Breakfast:
2 whole eggs
3 ounces of chicken breast
3 organic chicken sausage links (I also have all natural turkey bacon on some days)
2 slices of ezekiel toast
100 grams each of strawberries and blackberries
2 tablespoons of low fat organic sour cream
4 FA3 essential fatty acid capsules
[/quote]
Nice to see that not everyone follows the dozen eggs a day program, or have you? If so, why did you stop? How is the chicken prepared for breakfast?
No, it’s a nice way to develop an intolerance to egg yolks. A few whole eggs per day is plenty. The chicken comes pre-cut and grilled in a bag, but any chicken breast is obviously fine.
[quote]synergy93 wrote:
Mid-afternoon snack
3 scoops Grow
2 tablespoons Chia Seeds
2 scoops Superfood
4 FA3
[/quote]
The Chia seeds and Superfood are staples in my opinion. Chia was hard to find around here, Earth Fare is the only place I have been able to find them. Also, do you ever use any of the other Ezekiel products other than the bread?
Actually, I used to eat Ezekiel pasta, but I can’t find it at any local stores anymore. Like the bread, because it’s a sprouted grain, it’s tolerated (by most) very well, and has a fairly low impact on blood sugar levels (which minimizes insulin secretion…which is important if fat loss or maintaining low levels of body fat is your goal).
[quote]synergy93 wrote:
5. Reps
This is a touchy and debatable subject, but here’s what I’ve found to work best for ME.
Lower reps with both light and heavy loads…
[/quote]
So you follow the perfect rep style protocol regardless of load? Is there ever a circumstance when you raise the rep range to 6,8,10?
Yes, I do use higher rep ranges, but more along the lines of a few sets of “as many moderately heavy reps” as possible, after the low rep work is done. This is nothing new, BB’s have been doing back off, drop sets, etc forever. I’ll use slightly higher reps more with single-joint or “isolation” movements, but not typically higher than 10-12.
[quote]synergy93 wrote:
I’m continuing to use a push/pull/legs split currently, and used my experience from the first phase to design my current one. I made some changes, and so far, I’m seeing very good results. My body weight has continued to increase (I’ve added about 7 lbs. on the scale, but body fat has remained constant…using the carb cycling approach I spoke of in a previous post). At this stage of my physical development, I’ll take a 7 lb. gain every time!!![/quote]
Awesome! Do you see yourself staying with the push/pull/legs split or do you have something else planned for the future? How, if you have ever tried, has a traditional body part split worked for you?
I’m going to continue using it for now. It’s working well and I’m enjoying the layout of the program.
I’ve done a ton of traditional body part split programs! Most splits “work”, but not forever, especially the more advanced you are. In fact, I’ll probably go to something more traditional after I’m done with this current phase.
Thanks for contributing and offering the insights to your success.
[/quote]
Thanks FF. I read about your successful weight gain in another thread…nice work.
Have you ever focused on leaning out since your big weight gain?? Any plans to do so??
[quote]FattyFat wrote:
All good questions I would’ve asked have already been answered, so just want to say how much I appreciate all the consistent and self-contained info you’re putting out there, synergy.
[/quote]
[quote]synergy93 wrote:
I hear what you’re saying and admit that I’m a little obsessive about tracking my food intake. However, nothing has worked more effectively in my experience, for both fat loss and weight gain and I don’t always keep a food log. I don’t have that kind of time or patience most of the time.
I basically log my foods CONSISTENTLY when I’m focusing on fat loss and when coming off a fat loss phase, with the goal of maintaining most of the leanness I acquired. If I’m not that concerned with my body composition, I don’t track them. I basically just aim for about 50-70 grams of protein per meal, strategically time my carb intake and choices, and keep fats at a moderate level. Because I’ve logged my foods so much in the past, I can approximate things very easily. If I never logged my foods, I’d end up under or over eating most of the time.
In my opinion, most guys greatly underestimate the amount of food they’re eating or not eating.
Log for week or two, figure out what your approximate intake is, and adjust from there. It really is that simple…most people are just too damn lazy to do it. I never understood that…guys can work their ass off everyday in the gym, but can’t take 10 minutes out of their day to track their food. That 10 minutes will dramatically increase their efforts in the gym.
I’ll be the first to admit, I do eat a lot of the same foods, BUT most people eat the same 20 foods each week anyway. Think about it…how often do you eat foods that you haven’t eaten in a week or two? Not very often, with the exception of eating out. We’re all creatures of habit, especially gym rats, so you end up doing this any way. I use spices, oils, dressings, and other condiments to add variety to my overall meal composition.
Here’s a quick list of the top of my head of some of the foods I eat each week:
Protein
Chicken, eggs, bison, flank steak, turkey, chicken sausage, tilapia, salmon, whey and casein protein, pork tenderloin
Carbs (starches/grains)
Ezekiel sprouted grain bread, oats, potatoes, beans
Veggies ( I need more variety in this category)
cucumbers, green and red peppers, celery, broccoli, cauliflower, green beans, tomatoes, spinach, onions
**I do use 2 scoops of Superfood everyday
Fats
Organic extra virgin olive oil, coconut oil, all-natural salad dressings, nuts, cheese, flax and chia seeds, egg yolks, all-natural nut butters, real butter, Flameout and FA3
**I also take into account naturally occurring fats in meats…especially red meat
That’s about it. The simpler I keep things, the easier it is to stay on track.
[/quote]
Thanks for the response, you have a good point about ending up eating a lot of the same foods anyway.
I have kept a food log twice (only for 3 days) and I did benefit from it but I think a week or two would be better. I will do it and then look at sorting out 2-3 options for each meal which should be enough variety for a while. thanks again
By logging your foods, you’ll end up with a few different “menus” that you can use on a day to day basis. You can simply rotate through each menu, and actually end up having a wider variety of foods. Eventually, you’ll remember pretty much everything you eat, at each meal of the day. Then you can stop logging as often or all together, as you’ll be in the habit of eating certain things at certain times.
Just be sure to include, what you did for training that day, as part of your logging process. This is what I do. Now, I know what to eat on specific training days. As I mentioned before, leg day or another really intense training day, is the day I typically eat more.
It’s worked really well for me, and I’m confident it will for you too.
Good luck
[quote]Doyle wrote:
[quote]synergy93 wrote:
I hear what you’re saying and admit that I’m a little obsessive about tracking my food intake. However, nothing has worked more effectively in my experience, for both fat loss and weight gain and I don’t always keep a food log. I don’t have that kind of time or patience most of the time.
I basically log my foods CONSISTENTLY when I’m focusing on fat loss and when coming off a fat loss phase, with the goal of maintaining most of the leanness I acquired. If I’m not that concerned with my body composition, I don’t track them. I basically just aim for about 50-70 grams of protein per meal, strategically time my carb intake and choices, and keep fats at a moderate level. Because I’ve logged my foods so much in the past, I can approximate things very easily. If I never logged my foods, I’d end up under or over eating most of the time.
In my opinion, most guys greatly underestimate the amount of food they’re eating or not eating.
Log for week or two, figure out what your approximate intake is, and adjust from there. It really is that simple…most people are just too damn lazy to do it. I never understood that…guys can work their ass off everyday in the gym, but can’t take 10 minutes out of their day to track their food. That 10 minutes will dramatically increase their efforts in the gym.
I’ll be the first to admit, I do eat a lot of the same foods, BUT most people eat the same 20 foods each week anyway. Think about it…how often do you eat foods that you haven’t eaten in a week or two? Not very often, with the exception of eating out. We’re all creatures of habit, especially gym rats, so you end up doing this any way. I use spices, oils, dressings, and other condiments to add variety to my overall meal composition.
Here’s a quick list of the top of my head of some of the foods I eat each week:
Protein
Chicken, eggs, bison, flank steak, turkey, chicken sausage, tilapia, salmon, whey and casein protein, pork tenderloin
Carbs (starches/grains)
Ezekiel sprouted grain bread, oats, potatoes, beans
Veggies ( I need more variety in this category)
cucumbers, green and red peppers, celery, broccoli, cauliflower, green beans, tomatoes, spinach, onions
**I do use 2 scoops of Superfood everyday
Fats
Organic extra virgin olive oil, coconut oil, all-natural salad dressings, nuts, cheese, flax and chia seeds, egg yolks, all-natural nut butters, real butter, Flameout and FA3
**I also take into account naturally occurring fats in meats…especially red meat
That’s about it. The simpler I keep things, the easier it is to stay on track.
[/quote]
Thanks for the response, you have a good point about ending up eating a lot of the same foods anyway.
I have kept a food log twice (only for 3 days) and I did benefit from it but I think a week or two would be better. I will do it and then look at sorting out 2-3 options for each meal which should be enough variety for a while. thanks again[/quote]
Synergy93, do you pay much attention to or say in contact with the 49ers organization anymore or no since your in Minnesota now? As a Bay Area native the 49ers are where it’s at for me.
Leaning out is my main priority, next to rehab. (The avatar is a few months old, I’m sporting less flab, right now, but I’ve never been as lean as I’d like to be).
Unfortunately, I’ve made some poor training choices in the past, so that I always managed to short-circuit myself :). Since I don’t want to clutter this helpful thread, I’ll shoot you a PM.
[quote]synergy93 wrote:
Thanks FF. I read about your successful weight gain in another thread…nice work.
Have you ever focused on leaning out since your big weight gain?? Any plans to do so??
[quote]FattyFat wrote:
All good questions I would’ve asked have already been answered, so just want to say how much I appreciate all the consistent and self-contained info you’re putting out there, synergy.
[/quote]
[/quote]
Im so friggin jealous that you know Tool o my dear lord.