[quote]chobbs wrote:
On IF, if you’re calories are any where near high I felt like it was tough to get all of them in. But the 16/8 schedule would work perfectly with your work schedule. I think spidey did IF for awhile but I might be wrong.[/quote]
Oh. On paper…it was built for me! but yeah I have many questions about what to eat and when. Ect…
My main question is the last meal. I don’t want to hassle w. Bringing lunch to work. Period.
I don’t count calorie s. Or even know how.
My schedule- and plan with I.F.
Wake by 11
Whey protein and 2 banana by 1130-1145
Training 12-1
115-130 biggest meal of day
315-330 3rd meal- high protien. Eggs. Yogurt. Ect…that do well to lead Into the fast
330- leave for work and the fast begins
1-4 a.m arrive back home from work. At work I’ll drink two cups black coffee. That’s it.
At this take my multivitamins and fish oil and drink some water… go to bed
( start back at he top here) wake by 11… ect…
Again. Any comments. Ideas. Ect… feel free. I’m ready to learn. Now that a schedule is drawn out should be easy to critique. …
What a shit day. And that’s too bad really, looking ahead it was a nice beltless day to get so.e form n core work in. The weather here is shit, blizzard like. I worked 10.5 hours, helped a guy get his truck jumped then came home to shovel for an hour plus. Went to bed just after 5 and woke to my alarm at 1045. I had very low energy and my back was quite stiff from the previous last of events. Which led to much more difficult session than wanted. I narrowed it down to a pretty fatigued low back and the ability to stabilize during squats suffered immediately. Lots of rounding a bit and just pitching forward w. Weight 8 should own. Finished and made due…but …disappointed .
EXPLOSIVE SQUAT
warmup- tng
Barx10 felt tight
135x8
185x6
205x4
Work- beltless . Atg. As planned.
Did 8 sets of 3 @ 225- many felt out of groove and fighting lean/rounding. But finished all sets…
To parellel- focus on hitting new depth and stay tight. Felt awful
245x5 nearly got stuck on rep 4. Racked it. Belted up and hit final 2 properly
245x5 much better w. Belt. I could actually stabilize…
Pause at parellel- nice full pause. These actually went well…
X8 Full 1 sec pause. My form felt best here…
X8 2 sec pause last two reps of each set. Nice finish really…
Stiff legged deads- from floor. Deadstop. Just get something in…
135x6
205x6
225x6
205x8
205x8
Shrugs- full 2 sec hard hold
245x6
225x8
205x12
Glad to be done.
Discovered front tire on car was flat. Great…in this weather? ??? Spent 40 mins trying to get it to hold air just to drive tire shop. Nope. Wouldn’t hold. Stranded at home w. 3 kids. Called In to work. F it!!! Once wife was home stripped the tire off and took it to be repaired. 4 day weekend for me as I already have Monday off…
Power clean- from floor
135x3
135x3
135x3 this set best. Just wanted to create some energy today!
Warmup- 3" def. Doh. No belt.
135x8
205x6
225x4
Work- mixed grip . chalk . 3" def. Beltless. Every rep explosive as possible from desdstop.
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3 long torso. Short arms makes deficits much harder for me…but very necessary!
From floor- tng. Perfect form.
265x5
265x5 these felt good.
Paused deads- 1 sec pause 1" off floor. 2 sec pause last two reps only
225x8
225x8 last two reps slow to lockout on each. Goal met!
Highbar paused squats- no belt. 1 sec full pause atg
B.wx6
135x6
185x6
205x6
225x6 belted up here. Longer pause. Felt heavy!
Back off sets
225x10 tng. These went well
205x12 my body wanted nothing to do with another set here. Took 2 min’s and attempted it anyways…came away with 12. Awesome! both sets were fast n good form till final two reps…
Barbell rows- I was whooped by now and back felt tense/pumped.
2" def. Bench grip thumbless.deadstop.
135x8
155x8
185x8
185x8
185x8 last cpl reps on each some english. Back was tight.
Heckuva day if you ask me. Lots of good beltless and deficit work. Really felt like each rep scheme took it to where it needed to .
warmup- tng. Explosive
Barx5
135x5
225x5
245x3 felt good here
265x3 explosive!
Work- tng. Explosive as possible
285x2
285x2
285x2
285x2
285x2 all reps Moved fast! 5 pounds more than called for…
Comp paused bench - 2 sec long pause. Oh the joy…
295x2 nice long pauses… Moved fast
305x2 moved well…2nd a bit slower
315x2 got super tight n pumped here. Moved better than previous set!
Closegrip- fingers touching the smooth. 1 sec pause each rep. Explode up.
265x8 last Cpl hard…
245x8 same.
225x8 spoto 1 sec 1 " off chest. Last 2 longer holds…
Awesome bench day here. Hit more weight and volume than planned.
Chins- b.w 224- still getting acclimate d . BIcep was sore after last week…
X3
X3
X3 full 2 sec hang n hold each rep. Felt strong here…
X5
X5
X5 barely got 5 here. All tng. Done.
Just keep doing this till I can 5X5 again. … nice thing is im getting more volume by doing neutral grip pullups on incline day now…
AB wheels- b.w 224. With my new mat I now have nowhere to do standing AB wheels…
Tng
X8
X8
X8
Full pause on floor
X10
Spoto pause 1 inch off floor. Reverse back
X8 barely. These suck !!!
B.w 224- hovering here a few days. Been ad hearing to my fasting windows tho…
REP SQUAT
warmup- beltless. Atg.
Barx12
135x10
185x8
205x6
225x4
245x2 best set. Seems like the further i get the better it gets. I think it’s because I respect higher weights and get tighter n stricter each pprogression. .
Work- To parellel . Belted.
245x8 a bit wonky. Find n that groove.
245x8 good and each set got better here on out too…
245x8
255x6 2 minute break before these. Felt very strong. Best sets of the day…
255x6 good
Pause at parellel- full 2 thousand count hold. Explode up.
225x6 good. Long pauses limited the reps…but felt very adequate
225x6 again
Stiff legged deads- dead stop every rep. Explode up. Hold/squeeze lockout.
135x6
205x6
225x6
245x6 felt heavy with strict form.but got it…
Back off sets
205x8
205x10 both sets Very explosive till end where the slowed…
Shrugs- full 2 thousand count hold.
245x8
225x8
205x8 def felt these a bit. Mission complete.
I’m quite sore n stiff in my hams glute s n low back today. Worked nearly 11 hours this night as well.
2nd week on LeanGains and still figuring things out… tweaks to be made. I can hit the windows , in fact it’s easier to fast longer and eat in shorter windows than vice versa…
Seems like I have a decent drop in weight to begin the week…but not much after. I kinda stay steady. Which I’m Initially suprised by…I assumed with so much fasting I’d lose more. Tho its a short sample and I’ll stick to my word of running it 3 months to see…
Other than the actual Pounds on the scale I feel good. I feel better overall. My gut is way less gassy. …none at all most days now. I feel more alert and for longer. I don’t feel hungry or starving at night even sipping of coffee well Into the fast… somewhat suprising.
I have a lot to learn here and still welcome Info or ideas on it. Expecially nutrition and windows wise.
I’m a cheap protien guy and have some real cheap stuff I’m finishing up now before getting Into what I’ll be on long term which is:
Six star whey protien
1 scoop
-30 grams protien
-24 grams bcaas
-2.5 grams creatine
I’ll be doing two of these shakes on training day 1 to break the fast, 1 to end it as part of a meal
Training day
1145 a.m - whey shake and 2 banana
12 noon - Training
1-130- biggest meal of day. Home cooked meal.
last meal of day whey shake/Greek yogurt/maybe a couple eggs
4 pm to about 2 a.m - at work fasting. A Cups of black coffee thru my shift…
2-4 a.m- arrive home hot shower. Drink a glass of water and take my multi n fish oil n go to bed
Continue fast until I wake. To a non training day…
11-12ish- Upon wake high protien meal 40-60 grams peanutbutter/eggs/whey protein bar ect…
330- home cooked meal.
4- back to work fast begins. Ends with where this chart started…
warmup- 3" def. Doh . No belt. Deadstop
135x8
205x6
225x4
245x2
265 x 2
Work- from Ground . deadstop
265x8 mixed grip
265x8 add belt
265x8 did these as continuous singles . Doh. Last two sucked. .
4" block- belted. Deadstop.
285x6
285x6 good
2" deficit- tng. Bring stance in an inch each side…
245x8
245x8 both harder than imagined. Fatigued…
Highbar paused squats- atg. Full pause.
B.w x6
135x6
135x6 full 2 sec pause so far
205x6 1sec pause here on out…
205x6 belted up here
225x6 tough
Back off sets
225x8 tng
205x10 tng
Barbell rows- bench grip. Thumbless. Deadlift stance. Deadstop
135x6
135x6
155x6
155x6
175x6
175x6
205x6 belt up here
205x6 last two sucked on each. .
Low energy today. Stayed up till 3 diagnosing why our newer dishwasher isn’t working. Despite getting outta work at a decent time. Such is life. Been feelin run down since the start up of school. Getting up at 8 a.m everyday to take kids to school while going to bed on atg 315-415 has this effect on me…
EXPLOSIVE BENCH
warmup- tng.
Barx10
135x8
205x6
225x4
Work- explosive as possible.
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3 fast as possible. All in one big breathe hold. Every set
Closegrip_ tng. Explosive. Fingers touching smooth
225x18 went for a max set! Not bad! Got vid
225x8 these were rougher!
Chins- b.w 224
X3
X3
X3 2 sec hang n hold all these
Tng-
X5
X5
X5
X5 barely…best I’ve felt since returning…
AB WHEELZ- tng. Pause last rep only
X8
X8
X8
X12 pause last 4. Basically just keep pausing them till grinder.yup
Done.
I feel Ready to make some tweaks next week. This pre meal. Post meal. Meal 2 hours later ect… just doesn’t feel right. It’s not like I’m melting weight off the scale either. I’m gonna go to two meals in stead of 3 and keep the same fasting windows. I’d really like to do a whey shake with bcaas right before bed. But even that apparently breaks my fast? I dunno. I’ll change one variable at a time to see what works. I may do that next and if I get results so be it lol. But for now just one change.
Work- To parellel. Belt up
265x2 get a feel
275x2
275x2
275x2
275x2
275x2
275x2 not great but each set got better. Called for 270 here at a 5x2. I did a bit more…
295x3 felt heavy
295x3
295x3 but doable. Getting tight n hitting my cues helped…
Pause at parellel–1 sec hold. Explode up
245x6 dang. Tough.
245x6 better than first set…! Longer pause last 2…
Stiff legged deads- heavy day so try something heavy… deadstop.
135x8 fast
205x8 same
225x8 good
245x3
275x3 slowed here
295x3 p.r grindy.
Truth be told I stayed up all night drinking w. My wife. We watched 1st season of American Horror story .back to back to back… lol. I am just tired and yes hungover.
Hydrating up. Eating well and getting my mobility work in tonight and… going to bed early…which never happens. Plan is to deadlift as scheduled then do my incline session…
Cube Incline bench
Warmup -tng
Barx8
135x8
205x8 kinda felt heavy
Work - paused
215x6
215x6
215x6 got a massive leg cramp on first set here. Was supposed to be a 3x8… had trouble here on out and ended up cutting some sets too…
Closegrip overload- tng just did one set. Called for 2.
235x3 strength was there…
Spoto- nice pauses within an inch of chest explode up
205x8 last one hard. Called for 2-3 sets…nope
Barbell rows- deadlift stance. Deadstop.
135x8
155x8
185x8
Work
205x8
205x8 these felt good. Last cpl hard. …
