Uhhhh nvm that 
Conditioning every day sounds like a good idea dude. I would want my daily conditioning to be whatever this is because I know it would work!
Could ya explain to me what Jim meant and how you would approach that for daily conditioning? I appreciate it Pwn.
I suggest you start with T3hPwnisherâs blog, which I wonât link because I donât think Iâm allowed to. The specific one I have in mind is dated âSaturday, November 6, 2021â. There are many more that talks about his philosophy in regards to conditioning.
Tim: youâre already doing interval training. Thatâs what Tabata is. Youâre training in intervals. 20 seconds on, 10 seconds off.
Jim throws in âwith barbell complexesâ at the very end there. Thatâs âTABEARTAâ right there. 20 seconds on of a Bear complex, 10 seconds off. I actually did just that this morning
But keep in mind: this isnât to burn fat, per their discussion: this is to build conditioning.
For daily conditioning: I was doing ABCs every day. Not a barbell complex, no, but a kettlebell one, and good enough. AND interval training. So thatâs an approach.
Other great options would include checking out the website âwodwellâ and seeing what they have to offer.
Ngl kinda starting to fall into the rabbit hole of training grip and forearms.
Why am I not training these muscles? Lol
Lowkey was about to buy a Rolling Thunder too
Those things are cool, only start slow with them. Itâs easy to jump in and do Everything with thick handles mess yourself up.
Somehow I weigh 210 lbs
Makes no sense whatsoever, but the plan doesnât change.
The human body does strange and wonderous things.
Like make you lose weight when you up your calories.
So whatâs up now?!
Some people say âdietingâ or ârestricting caloriesâ causes your metabolism to gradually slow down. Other people say this it B.S.
Some people say that ârefeedsâ and âcarb upsâ or just eating a little extra every now and again during a âdietâ can help keep the metabolism kicking. Other people say itâs silly to eat âmoreâ at any time when youâre trying to lose weight. Like youâll just derail your progress.
Now that youâve had some cutting experience, what do you think?
Well, bumping up the calories seemed like the most realistic thing to do. Not just bumping them up for a week, but allowing the body to go back to homeostasis for awhile in order to achieve the âcutting effectâ.
This definitely felt like the right call, even though I thought it was going to be one long push. Upon watching those videos, it was decided that the diet break should be 12 weeks because itâs nearly the same amount of time as the fat loss phase.
I wouldnât say Iâm excited for the maintenance phase, but I am curious. Because I am going to be bumping up the calories slowly, will I start to get strength back and more? Can I gain muscle? Itâs something that I will have to find out.
Regardless, I look forward to the end result, I just need to keep reminding myself of why I am doing this. It is so I can be at a point where I can stay relatively lean when I am gaining. No words can describe how incredibly tired I am of looking muscular and skinny fat at the same time. I want a body that reflects the amount of effort I am putting into this. (Damn that sounded cool typing that lolololo)
@FlatsFarmer I rambled a bit
Good ramble!
The whole idea of lowering calories now, so you can gain on fewer calories in the future. (or raising calories now so you can cut on higher calories later) is such a wild concept.
Or training less now, so you can gain mass with less volume later. Itâs just hard to get your head around.
Iâm a slow learner, so I was like 41 before I âgot it.â Just last month. And I was in my mid 30s before I accepted the concept of a âdeloadâ as a part of making progress.
Imagine the heartache youâll save by figuring this stuff out now!
And itâs cool that youâre excited and Curious about the new phase. good for making progress and also for learning something.
FWIW-
Iâm currently having success eating to the point that Iâm perpetually hungry on the weekdays (rough guess is 2100-2300 calories, though my recent love with EVOO probably skewed that up higher) and then eating âconsiderablyâ more on the weekends, probably 3000ish calories if Iâm cooking at home?, and feeling full(ish).
Diet on the weekdays is pretty much meat/veggies/nuts/some fruit (one serving of blueberries always and alternating between an apple or a banana) and whole grassfed milk because I love whole milk.
Diet on weekend varies but I always eat large carb dinners if Iâm eating at home and not at my parentâs house. And on some weekends I eat even less because Iâm not guaranteed to be eating a lot when Iâm with my parents.
Iâve regained most of my max strength and just flat-out look better now than ever. Iâm almost to the point that I can put up a status picture and actually feel a bit proud of how I look now.
I think waving calories like this is a fairly simple way to see some progress without losing your mind. If I didnât have those weekend âbreaksâ Iâm pretty sure I canât keep this up.
Conjugate Training
Daily Work
WodWell: Hotel Hell
30 Dumbbell Hang Clean Thrusters (35 lb dumbbells)
5 Burpees to start, and at the top of each minute
Conjugate Training
Maintenance Phase
Week 1 Day 1
Wide Stance Low Box Low Bar Squat (Duffalo)
145 lbs x 3, 195 lbs x 3, 235 lbs x 3, 255 lbs x 3, 285 lbs x 3, 305 lbs x 3, 315 lbs x 3, 335 lbs x 3, 345 lbs x 3, 365 lbs x 3, 385 lbs x 1
Hack Squat - 4 Plates - 5 x AMRAP
Lying Leg Curl - 110 lbs - 5 x AMRAP
45 Degree Back Extensions - 45 lb plate - 5 x AMRAP
Decline Sit Ups - 10 lb dumbbell - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
Looks like the strength is coming back. Will do daily work later in the day, probably gave up too soon on the last set, but I still didnât fail lololo.
Duffalo Bar?! Lucky!
No daily work (frowny face)
Just did my thing as president of my student org.
Presented to an intro to construction management class. (Where transfer students or freshman are)
Did very well, lots of interested people. My words were heard.
I didnât eat jack sh*t today, but we working on those communication skills.
Conjugate Training
Maintenance Phase
Week 1 Day 2
Warmup
Standing EZ Bar French Press - 50 lbs - 4 x 25
Incline Twisting Dumbbell Row - 25 lb dumbbells - 4 x 25
Larsen Dumbbell Press - 25 lb dumbbells - 4 x 25
Fat Gripz Larsen Pause Bench (2 sec) -
95 lbs x 3, 115 lbs x 3, 135 lbs x 3, 155 lbs x 3, 165 lbs x 3, 185 lbs x 3, 195 lbs x 3, 175 lbs x 3, 200 lbs x 3
Behind The Neck Press - 115 lbs - 5 x AMRAP
Wide Grip Lat Pulldown - 130 lbs - 5 x AMRAP
Dumbbell Fold Ins - 30 lb dumbbells - 5 x AMRAP
Chin-Ups - Bodyweight - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
Going to start doing a âWenning Warmupâ every training day. I super-setter everything except for the max effort.
As for the daily work⊠Iâm going to hold off on that for awhile, its going to burn me out 
(Mentally, not physically, I know I can handle it physically)
Those fat gripz make one hell of a difference. I have a list of diabolical variations for the full 12 weeks.
Hey man, Iâm not saying you donât need one, or that you do, but you are absolutely way to damn young to have any idea of who you are. Without a hint of offense meant, you havenât experience life yet. You havenât held had a career, fallen in love, had your heart broken, had great triumphs, had great failures, and figured out bits and pieces about yourself through all those experiences.
Look, Iâm a few years older than you. Mid twenties. And my lifeâs pretty put together. Happily married, two dogs, just bought a house, nice chunk in a retirement account, strong career and education. And I donât know who I am. Iâve got an idea. I know parts of me, I know certain truths that have been tested and shown to hold merit, and there are also some parts of me Iâm still trying to figure out. And thatâs just part of the process brother.
You arenât ever going to really âknowâ who you are, because you canât know something that is constantly changing, and you are certainly going to change as life goes on. Thatâs a good thing, it shows that you are learning, adapting, growing. Sometimes, life will kick you in the teeth, and to be honest you regress. Thatâs fine too, view it as muscle breakdown after a heavy lift, and you just come back stronger. (For what itâs worth, that analogy did wonders for me coming off of a pretty rough deployment.)
If you ever need to talk, lmk and we can set something up offline. If you donât want to talk and would rather I delete this post, lmk that too and i would be more than happy to. Your crushing life right now brother, even if it doesnât feel like it at the time. Keep your chin up
So you deleted the post, but I feel this is something important enough to comment on anyways.
I feel that âknowingâ who you are is one of the worst things you can do to yourself. I explained why to Anna here
I wrote a lot of that post specifically for Anna, but my advice is the same to everyone really- let go of our preconceived notions of ourselves and be willing to explore. I daresay that youâre confusion about yourself is also borne from deep-seated notions of who you think you are or supposed to be.
Conjugate Training
Maintenance Phase
Week 1 Day 3
Dynamic Effort Lower
Warmup
Dumbbell Swings - 75 lb dumbbell - 4 x 25
Goblet Squat - 75 lb dumbbell - 4 x 25
Dip Bar Hanging Leg Raise - Bodyweight - 4 x 25
Speed High Bar Squat - 245 lbs - 10 x 2
Speed Double Overhand Conventional Deadlift - 315 lbs - 10 x 1
Hack Squat - 4 Plates - 5 x AMRAP
Lying Leg Curl - 110 lbs - 5 x AMRAP
45 Degree Back Extensions - 50 lbs - 5 x AMRAP
Decline Sit Ups - 10 lb dumbbell - 5 x AMRAP
Incline Treadmill Walk - 2.5 Speed -13 Incline - 30 minutes
Extra Workout
Plank
Right Side Plank
Left Side Plank
