The Beautiful Gain

Training
882

Hey Masch, I’m posting the exact same thing I put on Molly’s log…questions about IF!

I am interested in trying it for the next few months, but am training for another meet at the end of August. I have done some preliminary research and plan to do more this weekend, but nothing is better than first hand advice and you seem like a great source of info.

So, I have a few questions:
I see that both of your energy levels are up (you and Masch), but are your lifts still progressing? I wouldn’t want to stagnate or hinder my lifts by training during fasting periods and not being able to give my all during several hours of lifting.

When do you do your workouts? When your schedule varies do you readjust your eating, depending on the day?
Do you abide by a higher fat/lower carb ratio when you don’t train and have a refeed?

When you eat at night do you start to feel tired? Clearly I would eat the day (morning) of the meet, but wouldn’t want to have trained my body to feel tired after eating.

When you have such a small amount of time to eat, are you still hungry enough after you first refeed meal to fit the rest of a theoretical days worth of food into a few hours? Are you calories still pretty high?

Sorry for the million questions! I have read what you have posted about it so far, but I want to smooth out some of the additional factors. Any input would be great.

883

Thanks ladies!! The weekend was fantastic - beach, world cup, picnic in the park…

And now I’m finally sober enough to log a workout. How nice for me.

nlmain, 205 DL is a total PR. But I’ve only been lifting for a year now (1 year to be exact come July!), so every increase in weight is a PR for me.

I’m back logging my Sat upper workout - it was a bit of weak sauce day altho it felt good none the less. This time I tried following the Warrior Diet’s training protocol, which means before I lift I do some interval work, “pre-fatigue exercise” its called. I guess its meant to turn the furnace on.

mobility/foam rolling

5mins spin intervals

Supersetted:
chins (usual 10lb/5lbs/BW deal) - 4/1/0, 3/1/1, 2/0/3 < these were sooooo hard! I cut it at 3 sets
explosive p/ups - 4x15 < on the last 2 sets I did them off a bench, so i actually clapped in between pushups instead of just “exploding” (if that makes sense)

N grip pullups - 3x2, 1 < again, HARD
Med ball swings - 4x20x15

Flat bench - 8x30, 2x8x35, 6x35 < moved up in weigh, down in reps - not bad tho

Chest flyes - 4x8x25 < down in reps. meh

Tri dips feet on bench - 4x8x25 < again, down in reps

All in all, this upper day was so-so. The energy was there, not sure about the strength. I had carb loaded the night before (two slices of pizza and chocolate covered pretzels), so I think that for pullups carb loading is not ideal - altho I woke up looking pretty lean…so weird. I’m still tinkering with the diet, more on this in the next post re: Shauna’s query.

884

Alrighty, Shuana! I’m tackling your post (the rest of you can skip this if you’re not interested -ha!). Hope this helps!

I’ll start out by saying that I’ve only been doing this diet for 4 weeks, so I’m not really an expert and I’m still figuring out what works best for me. Also, as I stated above, I’m a noob - so my lifting is pretty green and I can PR on anything. So, take my experiences as you will and hopefully Molly will give you more concrete info (also Skye is doing it too, in case you want more info).

  1. Yes energy is way up! Lifts are also progressing. I’ve stalled here and there, but nothing that would make me think its due to the diet. Energy during the sessions is definitely still there and I’m still clocking about 2hr sessions.

  2. I lift both am and pm’s and no, I do not adjust my diet to the lifting, rather the diet adjusts itself. If I’m hungry during the day I’ll have a small snack - berries, yogurt, hard boiled eggs, but I can easily lift on nothing but coffee (and the last night’s glucogen). However, I’ve found that every 4-5 days I crave (beyond belief) serious carbs, in which case, I try to lift after a carb loaded feeding. Last time i did this (my last w/o) i did pullups and I don’t feel like this was ideal. Next time I do this I’m going to try to do a DL or squat day to see if this fares different.

In other words, in my experience, this “lifestyle” is really about feeling how you should be eating that day/night. You’re not supposed to do this, but I’ve been logging my cals for experimental purposes. On average I eat about 1500 cals a day and they are generally clean. I don’t crave carbs at all, until I finally get my super craving about 1x a week. But yes, you can monitor the diet and change it up so that you’re eating more fats on some days, etc. Its really about what makes you feel good!

  1. At first yes, I would eat until my belly was full and gigantic! and then I was immobilized by food. HAH! But now I just eat until I’m satiated. I’m not too tired that I can’t go out or anything (in fact, i try to feed pre-boozing for obvious reasons), but I think mentally I’ve trained myself to feed and then reeeeelax.

  2. Actually, you have 4 hours to feed, so second and thirds are encouraged. I don’t bother. I eat once and then I’m good to go but its a pretty big, square meal with fruits, veg, protein, carbs. Some days though I’ll go for a desert before bedtime (kefir shakes, peanut brittle, chocolate if its around). Like I said, my calories avg. 1500 on regular days, but when I feel the need for a “refeed” I can get in about 2500+

I’m still tinkering with the diet myself, so I’ll keep you updated. The reasons I started this diet was b/c I was attracted to the upped-energy and I feel like crap without carbs, so i thought this would help on both fronts. Thus far its been good. I do have tons of energy during the day, I do still get to eat carbs (eventhough, not as many as I would imagine I would want), and i think i’m starting to lean out a bit (which was another one of my goals, altho i swear i gained a lb or two in the begining). Thing is, i’m not a powerlifter, but a soccer player that lifts - so we’ll see if I can sustain a 90 minute game on this lifestyle. I think I will. I have a feeling this lifestyle does make one a more effecient athlete.

885

I have still yet to get the book, but I think I will this coming pay day…sounds interesting, even if I don’t do it myself…I still like reading about different stuff!

886

I am still loving your chinups.

Way to go, leaning out some. I know that is/was a big goal of yours.

887

I’m going through a bit of a moment right now, so last nights training was lack-luster.

Got in to squat, realized I didnt want to be in the gym, talk to gym people, or exert any energy. So I all managed was the squats.

Squats -
5x95, 115, 125, 135
2x145
5x150
1x155

I realize that I need a warm up set that’s close to my target weight (in this case it was 150) so that I can mentally prepare for the target weight. Similarly, I like getting a sneak preview of the next target weight (155) so that I can mentally prepare for the NEXT squat day.

Squats felt good and challenging. Remembering to push through the heels is still the key for me. Only problem is I can’t gauge if I hit parallel. Best I can do is feel how close I get to the pins when I’m in the hole and how much “i feel it” on the way up.

888

I hope the “moment” has passed and that you are feeling perky again.

For myself, I find it impossible to gauge squat depth without my trusty step/risers or a video. Frankly, most of the time I use both.

889

Interesting. I never think about depth.

890

We all have “moments.” & it sounds as if you had a Mon. The question is, did you glean anything from it?

As for squats, 155 is impressive. I’m guessing you could 1rm 170. You did 28 reps last night. Try this next time.

5x110

5x125

5x140

5x150

5x155

You up your PR by 4 reps & doing 3 less total reps.

Good luck, & hopefully we’ll be seeing you soon in the Brazilian Bikini?

891

Hope you are feeling better Masch!

Print- excellent suggestion!

892

great work on that 205 DL, mama! that weekend sounded awesome.

call me a skeptic, but i’m doubting that the Brazilian bikini doesn’t fit. perhaps a picture is in order.

PMs are gladly accepted if you want to keep it on the down-low…haaaa haaa!

893

Masch - thanks for the info and taking the time to answer my questions! I just read an ebook on IF and info on here added is getting me in the right path:) nice lifting btw

894

Hey everyone, thanks for the kind words! I’m feeling better, my moment and I have come to an understanding and we’re working things out.

Snap, you don’t think about depth b/c you’re a pro! I’m still all unsure about myself under the bar.

Kimba - now that I don’t have the cam, I might just think about using the risers. Thanks for reminding me of that!

Print - it always unnerves me when you don’t say something dirty…but thanks! I will def use that rep scheme on squat day.

Thanks MiM!

Hi T! Operation teeny bikini is still happening, we’ll see…

No prob Shauna!

Last night it was back to bench. I want to just say, nlmain, I was going to use your rep scheme but then deferred back to the 5x5 rep scheme - not sure I want to change the 5x5 up quite yet. But maybe when I need a break I’ll use your rec.

Bench
5x50, 70, 90, 95
3x105 < got 1 more than last time, so that’s good.

My trainer friend Shuan spotted me and he was great. He saved me on the 4th and said, keep going to 5, I’ll help you. I felt like that was really helpful actually. I’m resigned to the fact that the bench is going to be slooooooow progress.

supersetted:
N grip p/ups - 5x3 < got all 5 sets!
p/ups with 2 med balls - 4x10 < getting easier!

P grip p/ups - 2, 2, 3, 3, 2 < 2 more than last
Bent over Lat raieses - 4x15x12.5

BBrows - 5x55, 65, 75, 85, 95 < + 5lbs on all sets
K rows - N grip 12x45, P grip 8x40 < As we say in spanish, estaba filtrada

Not sure whether I want to Dl tonight or play soccer…hm…

895

105 on bench is awesome! And look at you with all those pullups. I’m falling behind here…

Its a beautiful day today…play soccer!

896

[quote]Mascherano wrote:

Print - it always unnerves me when you don’t say something dirty…but thanks!

[/quote]

I hope I didn’t disappoint you? & I agree w/Kimba. Go outside & get some fresh air. Gym will be
there tomorrow.

EDIT- If Argentina wins, we (I) expect to see a pic of that gorgeous plump ass in your teenie bikini. I hope this post fills your void of dirtiness.

897

I have major pullup envy… Bench is slow stuff for must of us anywho.

898

Yes, I have pullup envy as well! Neutral Grip Pullups are my BFF… my wide grip are HARD for me!

You are clearly kicking butt all over the place! You must be getting some good advice ;D

Congrats on the Deadlift PR! If you ask me, the “stupidity” of adding 5 more lbs on accident is actually awesome if it lets you hit a PR! =D Sometimes it’s nice not to know what’s on the bar and just to lift it!

899

Is beautiful out, go play soccer!

900

[quote]Grneyes wrote:
Is beautiful out, go play soccer![/quote]
Or I could just watch soccer in my comfy living room… Mmm yeah that’s what I’ll do. Netherlands-Brazil tomorrow, hellz yeah.

901

Hope everyone is having a wonderful 4th!

Mine is going great - beach, eats, friends, booze, all the good stuff.

I ended up spraining my thumb on Thursday in the pickup game. Meh! I’ve done it before to both thumbs, so its nothing new. Its an issue related to how I keep myself off the ground if/when I take a spill, while simultaneously trying to keep the ball. So silly. But now my thumb is bruised and swollen - although getting better.

I tried DLing on Friday, but without a thumb its actually quite hard - so I’ve been pushed into an early deload.

I’m going to try to hit the gym tonight for some random circuity type workouts (hitting attydeb and MiMsies log for ideas - tee hee!) and the rest of the week will be much of the same until my thumb is good enough to grip the bar.

ps. its hot as balls in this jam! ffs!