How long have you been intermittent fasting for?
How do you find it?
Do you prepare all your food on the weekends for the week?
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[quote]theBird wrote:
How long have you been intermittent fasting for?
How do you find it?
Do you prepare all your food on the weekends for the week?
tweet[/quote]
Been intermittent fasting for a good 3 months straight, but have followed the protocol for a few years now. I do enjoy it, as it as much more convenient for me to eat two large meals and be done with the day. I work in the Air Force, so most (99%) of the time I grab my meal from the dinning facility. I wish I could cook for myself, as I did previously in college but I have no option in whether or not to get a meal plan.
I do not have enough money to just throw money away, when I can essentially eat at the dining facility for free. Intermittent fasting is pretty easy for me, have never had any real problems with it. Usually break my fast around noon and have my last meal around six thirty. Go to the gym either at 3:30 or 4:30 so its right in between there.
I am trying to implement carb back loading into the mix now, as I have heard good things. I also hear it compliments IMF very well. I am just having some simple issues I’d like to clear up, but I will post them in the nutrition section.
Dynamic Speed Work
6sets of 6reps at 55% (1 minute rest)
Front Squat: 120
BB Row: 165 Strapless
BB OHP: 95
BB Chest Press: 145
Superset Weighted 20lbs 8reps x 4 circuits
Pull-ups
Dips
Face Pulls: 30x15; 35x15; 42.5x12
Decline Weighted Crunches:
4x6-12
Hanging Leg Raises:
3x12
Felt dull pain in lower back decided not to deadlift. Absolutely brutal workout today, never wanted to leave early so bad. Stuck through it and finished. Tomorrow is an off day, and I can’t tell you how glad I am. Need the day off to recover. Going to hit the carbs harder and see exactly what the deal with this carb back loading is all about.
1st meal: 4 grilled piece of chicken, spinach, broccoli and ham crumbles w a good portion of olive oil/vinegar/hot sauce.
ImmediatelyPWout: 30g whey with brown sugar
Last meal: Double Turkey Burger with bun, 2 pieces of grilled chicken, 1 sausage, 1 serving of white rice, 1 serving of beans. 1 carton of 1% and 1 carton of chocolate milk
Off Day: High Protein, Moderate Fat, and Close to Zero Carbs.
1st meal: LARGE salad (broccoli, spinach, ham, and cheese crumbles) with good serving of olive oil and white vinegar. 3 pieces of grilled skinless chicken, and 1 baked chicken breast
2nd meal: LARGE salad (broccoli, spinach, ham, and cheese crumbles) with good serving of olive oil and white vinegar. 2 pieces of grilled skinless chicken breast, and 2 baked chicken breast
Trying to get my body primed for back carb loading, especially following IMF. Woke up this morning looking full, lean and muscular. I am looking forward to combining the two protocols and getting stronger while losing body fat. Really trying to get that fitness model physique, think it mirrors that of a superhero the most (although I guess that depends on which hero). I’m shooting for a physique that closely resembles that of a vertically challenged Captain America lol
(Rotator Cuff Warmup)Strict Pull Ups: BWx15; BWx7; BWx7 **last two sets, 2 second holds at top of contraction
BB Bench Press: 135x5(WU) 165x5; 185x5; 185x5; 185x5; 190x5; 190x4
Incline BB press: 155x7; 155x7; 155x7; 155x6; 155x7
Incline Flyes: 35x12; 40x12; 45x10; 50x7
15`Incline Twist n’ Press: 50x8; 50x8; 50x6
Rope Rear Delt Pull Aparts: 35x12; 42.5x12;50x10; 30xfailure
Incline Hammer Machine Press: 65lbsx10; 65x7; 65x7
Forward Lean Dips: (BWx8-15) x 3
1st meal: 4 pieces of grilled chicken, 1 Large Salad (spinach, broccoli, ham and cheese crumbles) with good portion of olive oil and vinegar.
immediatelyPostWO: 30g whey with brown sugar
Last Meal: double turkey burger, 3 grilled pieces of skinless chicken, 1 serving of white rice, 1 serving of potatoes, 1 carton of 1%, and 1 carton of chocolate milk.
Lying Hamstring Curls: 65x12: 80x12; 80x12; 95x8; 95x8
Front Squat: 135x5; 165x5; 175x5; 185x3; 195x2(PR); 135x5
Back Squat: (145x8) x 2; (155x8) x 2 ; 165x6
Decline Weighted Crunches: 5 x 6-12
Ab roll-outs: 3 x 10
Weighted Hang Leg Raises: 2 x 10
1st Meal Breaking Fast: 4 grilled pieces of chicken, 1 Large Salad (Spinach, Brocolli, Ham, and Cheese Crumbles) w/ olive oil and vinegar
Immediately PostWO: 30g whey + brown sugar
Last Workout Meal: 4 pieces of grilled chicken, 2 servings of mash potatoes, 1 carton of chocolate milk
Feeling real good, looking full while remaining thick. Hit PR on my front squat and put some more poundage on my back squat while keeping rest times at 1 minute. This back carb loading is working great, cut out my BCAAs ( as they might spike insulin according to some studies) and just drink water and green tea during the day and drink my shake on my walk home. Getting around 250g of protein a day, and only consuming cabs post workout. Can’t wait to see the results as I progress.
Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds
OHP: 75x3(WU); 95x3(WU); 115x5; 120x5; 125x; 135x4(PR); 140x2+1RP; 95x10
DB Shoulder Press: ; 50x10; (55x10)x2; 60x10; 70x6
Lateral Raises: (20x12)x4 ; 25x9**done one arm at a time last set
Face Pulls: 30x15; 35x15; 42.5x12; 50x8; 25xfail
Standing Landmine Press: 45x10; 55x10; 60x6; Reps on each arm
Weighted Trojan Chair Crunches: 12.5lbs first time implementing, felt good
1st meal to break fast: 4 grilled pieces of chicken, salad (iceberg, broccoli, ham and cheese crumbles) w/ olive oil and white vinegar.
Immediately PostWO: 30g whey + brown sugar
Last Meal: 2 servings of mashed potatoes, 3 pieces of grilled skinless chicken breast, 2 pieces of baked chicken breast with skin, 1 carton of chocolate milk.
Been hitting PRs all week, don’t know if it’s the introduction of carb loading but my weight hasn’t really moved. Still sitting at 168-170 before and after working out, much more interested in what the mirror is showing. The mirror has me showing up leaner and bigger every day. Really looking forward to sticking with this, been having some great strength gains but lowering body fat (at least that’s what I hope). When I first wake up I can clearly can see my 4 upper abs well defined, the lower coveted lower abs still have some body fat on em that I will have to shed to make them pop.
great work on the PRs!!
did you have any trouble with energy levels when you transistioned to IF?
[quote]jzy50309 wrote:
[quote]bpbob wrote:
There are no short super heros…[/quote]
Wolverine was short in the comics, although his on screen adaptation may not have been. Robin and Nightwing are also on the shorter side. I’m sure there are more, probably just not as popular. I admit there are not many though [/quote]
Looking like Logan would be sick.
[quote]Seaniebravo wrote:
great work on the PRs!!
did you have any trouble with energy levels when you transistioned to IF?
[/quote]
Thanks! It is weird though, I feel weak (lack of carbs) when I enter the gym but for some reason I have been able to set PRs throughout the week.
It does take some time for your body to adjust, but I think it is well worth the adjustment period. IF and carb back loading go great together, both increase your insulin sensitivity, it is just important to make sure you are hitting your protein numbers. That may sometimes mean eating a disgusting amount of chicken at a time. I personally love fasting and have not had any problems with it (besides looking like a fatass in the dining facility). I would recommend for your first week of fasting to plan to take a deload or focus on technique with lower weights till you adjust. Best of luck!
[quote]spar4tee wrote:
[quote]jzy50309 wrote:
[quote]bpbob wrote:
There are no short super heros…[/quote]
Wolverine was short in the comics, although his on screen adaptation may not have been. Robin and Nightwing are also on the shorter side. I’m sure there are more, probably just not as popular. I admit there are not many though [/quote]
Looking like Logan would be sick.[/quote]
Amen
Incline 30’DB Row: 45x12; 45x12; 50x12; 50x10; 50x10
Wide Grip Weighted Pull-Ups: 35lbsx5; 35x5; 40x5; 45x5; 45x5 ; 45x6Last Set Neutral Grip(2min)
BB Rows: 165x10*; 175x8*; 185x10; 205x7; 205x7 Strapless
Close Grip Lat Pull Down: seated reverse115x12; 130x11; 145x7
T-Bar Rows: 2 platesx12; 2plates + 25x 12; 3platesx12; 3plates +25x7
Machine Row: 2 plates x 12; 2 plates + 25lb x 10; 3 plates x 8; 3plates+25lb(one at a time for last set)Wide Grip+both hands simultaneously
Felt kind of bloated today, think I overdid it yesterday with the 2 servings of mash potatoes with 2 pieces of baked chicken with the 3 pieces of skinless grilled chicken. All quality food, but think the mash potatoes have too much fat in them, so I think I am going to switch to only white rice. Also think I fucked up my carb back loading today with eating chicken wings. Thought they didn’t have any batter, but there was no way to be 100%sure. Shouldn’t have had them. Uploaded some pics of myself, to see where I am in two/three months. That’s when I plan on implementing indigo-3G. Thinking I’m about 12-14% body fat but unsure so if anyone has any idea let me know.
1st Meal: 4 pieces of grilled chicken, 7 small chicken drumlets, 1 large salad (spinach, broccoli, ham, cheese and egg crumbles) with olive oil and white vinegar.
ImmediatePWout: 30g whey + brown sugar
Last meal: 3 pieces of grilled chicken, 1 double turkey burger w/ bun, 1 serving of beans, and 1 carton of chocolate milk.
Back Shot
Arms always been a weak point, this was after my last big meal look better first thing in the morning but this motivates me to work harder. Also wouldn’t hurt to be tan, the gloomy winter here in Korea is killing my bronze
Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds
Decline Close Grip Bench: 135x12; 165x12; 175x8; 185x6; 195x5; 205x3
Barbell Curls: (normal grip): Barx12; 65x12; 65x11; 75x9; 80x8; (Wider grip): (65x10) x 3
DB decline skullcrushers: 25lbsx12; 25x12; 25x12; 25x12
40Incline Db Curls: 32.5lbsx18; 35x12; 35x12 (20x20DropSet) reps are total
Straight Bar Pushdown: 35x15; 42.5lbsx15; 50x12; 57.5x12; 65x7; 30x10; 15x15 Drop Set
Hammer Curls: 40lbsx18, 40x16, 30x20
1st Meal: 5 pieces of grilled chicken breast, 1 large salad (spinach, broccoli, ham, cheddar and egg crumbles) w/ olive oil and white vinegar
ImmediatePostWo: 30g Whey + Brown Sugar
Last Meal: 2 pieces of grilled chicken, 1 double turkey burger with white bun, 1 carton of chocolate milk.
Feel as I have put on some weight in my stomach area, or I am holding on to water, which is disheartening. I’m going to taper down the carbs post workout. I have been tracking my calories and according to my research I should be bulking around 2900 calories. Been just around 2700 calories I think, as good as I can track. I have to admit I have been pushing it a little bit and seeing how many carbs I can handle. Looks like I have to temper it down post workout with the carbs. Going with some lower carbs and will see what happens. If anyone has any advice, I would greatly appreciate it. I don’t think it’s my workout routine, I push it hard every day with 2-3 minute rest periods for my big movements and 1 minute rest periods for my accessory work. I’m trying to go for more the physique fitness model look versus a bodybuilder. Wondering if I am taking into much protein and not much of anything else. I’ll be paying close attention to my physique the next few days. Might even do no carbs and prime my insulin sensitivity again for a week
[quote]jzy50309 wrote:
[quote]bpbob wrote:
There are no short super heros…[/quote]
Wolverine was short in the comics, although his on screen adaptation may not have been. Robin and Nightwing are also on the shorter side. I’m sure there are more, probably just not as popular. I admit there are not many though [/quote]
Dick Grayson is 5’10". Just saying, though I think bpbob is a dick for stating that. I cosplayed as Nightwing at 6’2" and no one said I was ‘too tall’, so don’t worry about it.
I too am going for the ‘superhero’ look. I also utilize a lot of IF’ing, and CBL’ing for a few years now. I’ll be following along.
[quote]Spidey22 wrote:
[quote]jzy50309 wrote:
[quote]bpbob wrote:
There are no short super heros…[/quote]
Wolverine was short in the comics, although his on screen adaptation may not have been. Robin and Nightwing are also on the shorter side. I’m sure there are more, probably just not as popular. I admit there are not many though [/quote]
Dick Grayson is 5’10". Just saying, though I think bpbob is a dick for stating that. I cosplayed as Nightwing at 6’2" and no one said I was ‘too tall’, so don’t worry about it.
I too am going for the ‘superhero’ look. I also utilize a lot of IF’ing, and CBL’ing for a few years now. I’ll be following along. [/quote]
Yeah thought I might have been pushing it in regards to Nightwing’s height, just seemed shorter in the animated series when he was Robin. Probably was still growing, he does look taller as Nightwing.
There will always be dicks for no apparent reason (usually compensating for some shortcoming), something that you just accept after a certain age. Appreciate the backup though, always nice to run into someone with similar goals. Took a look at your log, I’ll be following. Stay Strong and good luck to you in law school.
How tall is Spiderman?
Also, what do you think of Spiderman’s physique?
I think that is the physique I am after, although it would probably be the hardest one to replicate due to the leanness and proportions.
We should maybe make a T-Nation super hero team, with me, you and Spidey22 at the helm?
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Dynamic Speed Work
6sets of 6reps at 55%
Front Squat: 120
BB OHP: 95
Deadlift: 185 Strapless
BB Chest Press: 150
Superset Weighted 20lbs x 4 circuits
Pull-ups 8 reps Switched between Grips
Dips 10 reps
Face Pulls: 40x15; 55x15; 55x15
Decline Weighted Crunches:
4x6-12
Weighted Hang Leg Raises:
3x12
Standing Barbell Twist: 3x12
ZERO Lower back pain…I’m ecstatic, felt strong off the floor for the first time in a long time.
1st Meal: 4 grilled skinless chicken cutlets, LARGE bowl of Salad (spinach, broccoli, ham, egg, and cheese crumbles) with olive oil and vinegar
ImmediatePWO: 30g whey + 225 calories of 1% milk
Last Meal: Double Turkey Burger (no cheese, white bun), 3 pieces of grilled chicken
Off Day: Did absolutely nothing and loved every second of it. Just ended up studying and doing job research while watching Netflix, so the day wasn’t completely unproductive. Added fat, and kept my carbs as close to zero as I could. Protein dropped a bit, but that’s due to not having my regular protein shake and milk post workout.
1st Meal to Break Fast: 3 grilled pieces of chicken, 1 half baked skinned chicken, and 1 Large Salad (Spinach, Broccoli, ham, cheese and egg crumbles.
last meal: 4 grilled pieces of chicken. 1 large salad (spinach, broccoli, egg, cheddar) with olive oil and vinegar