Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Raptor on January 19, 2011, 05:14:31 pm
-
I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).
I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
Any ideas of how to implement it? Any other ideas?
Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)
I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.
-
I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
That's a really dumb idea!
-
Why? It's usually helpful to also provide an explanation to something you say, so we're not forced into losing posts of asking stuff like "why?".
-
cutting fat isnt about cardio (which in this case might be a hinderance to your strength training progress) but about nutrition. Get your diet right and you lose fat.
In your case i would just focus on the squat cycle and eat a lot to recover well, be energized and gain some muscle. After that you can focus on fat loss and strength mantainance.
-
I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).
I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
Any ideas of how to implement it? Any other ideas?
Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)
I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.
can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.
i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..
for example:
Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core
Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume
Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).
and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.
that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..
peace man
-
cutting fat isnt about cardio (which in this case might be a hinderance to your strength training progress) but about nutrition. Get your diet right and you lose fat.
In your case i would just focus on the squat cycle and eat a lot to recover well, be energized and gain some muscle. After that you can focus on fat loss and strength mantainance.
Can I get a "Amen!"
-
I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).
I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.
Any ideas of how to implement it? Any other ideas?
Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)
I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.
can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.
i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..
for example:
Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core
Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume
Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).
and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.
that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..
peace man
x2, thats exactly what I would do if you have the option of spliting it, that would be best, if not then make the most of it. I would also build up the volume on the extra work, start low and build week to week, you can adapt quickly on high frequency training but you need to work your way into it.
Btw, youve been hitting pretty consistent pr's in your journal very frequently, why would you change your approach while its still working? I would wait until you plateau, then implement something like this, dont just do it because you got the urge to.
-
Well I don't know... my squat has stagnated quite a bit and frankly, I'm kind of tired of all this. I'm so much stronger than anybody I know that happen to jump more than me and still, some people definitely outjump me while being much weaker. My two-leg technique sucks, my power sucks (I can't clean 60 kg, I can't snatch more than 30 (wtf), I'm pretty good at jump squats though so it might be a technique thing with o-lifts but still, when I jump squat I can be quad-dominant while when I o-lift I can't - there's your answer).
I can split my workouts by doing KB swings intervals at home either after I wake up or after I come home from work. I could do swings as cardio and then MSEM at night at the gym.
And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.
-
And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.
How many calories do you eat? What ratio?
-as long as you can't exactly tell this for at least some weeks, you didn't really try to lose fat!
Thermogenesis applies to everyone - you included :ninja:
-
Well I don't know... my squat has stagnated quite a bit and frankly, I'm kind of tired of all this. I'm so much stronger than anybody I know that happen to jump more than me and still, some people definitely outjump me while being much weaker. My two-leg technique sucks, my power sucks (I can't clean 60 kg, I can't snatch more than 30 (wtf), I'm pretty good at jump squats though so it might be a technique thing with o-lifts but still, when I jump squat I can be quad-dominant while when I o-lift I can't - there's your answer).
I can split my workouts by doing KB swings intervals at home either after I wake up or after I come home from work. I could do swings as cardio and then MSEM at night at the gym.
And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.
Dude if you don't want to do it don't - no point torturing yourself but don't put the blame elsewhere! Your situation may not be ideal but it's what you have to work with so either put or shutup. You've 4 working limbs and a working brain so stop complaining!
As for your bodyweight, you need to start taking in less calories than your burning. As Damien said you're not breaking the laws of thermodynamics. If you were every country in the world would be hunting after you to solve their energy problems. Find out your basal metabolic rate or a figure that closely approximates it and eat less than this. You might have to weigh your food and keep a strict log at the start but if this is what it takes do it, or else don't complain that your not losing weight!
Also from your video you posted I'd argue that your coordination may be bringing your jump down. I'd spend a little bit more time in the gym by yourself practicing dunks and jumping (and nothing else) and you may see a result out of that.
On the upside you seem to have been working hard on your strength and your squat numbers are good. Keep at it, just don't moan dude. There isn't a person on here who doesn't bust their ass and we're all lucky to be in a position where we can do so.
-
And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on.
If you ate the same amount of calories with similar source ratios then this shouldn't be a surprise. It doesn't mean you're cleaner diet wasn't better.
When I cut weight I roughly halve my intake of pure carb sources and slightly increase my protein supplementation. I'm actually cutting at the moment and I'm down 2.2kg over the last two weeks while equaling PRs in my lifts.
It shouldn't need drastic changes to your diet or training to drop a little bodyfat.
-
Well I'll soon switch to salads + fish and eggs, but I still think it's cardio that I need to work on.
Some running + KB swings intervals should take care of that I think.
I can't jump though since I don't have a basketball gym to train and jump into, and I don't think it's smart at this weight/bodyfat either. So I need to start converting my added strength into explosive strength and get my bodyweight lower, and THEN I can start jumping more.
-
Well I'll soon switch to salads + fish and eggs, but I still think it's cardio that I need to work on.
Some running + KB swings intervals should take care of that I think.
I can't jump though since I don't have a basketball gym to train and jump into, and I don't think it's smart at this weight/bodyfat either. So I need to start converting my added strength into explosive strength and get my bodyweight lower, and THEN I can start jumping more.
:uhhhfacepalm:
-
Well I'll soon switch to salads + fish and eggs, but I still think it's cardio that I need to work on.
Some running + KB swings intervals should take care of that I think.
I can't jump though since I don't have a basketball gym to train and jump into, and I don't think it's smart at this weight/bodyfat either. So I need to start converting my added strength into explosive strength and get my bodyweight lower, and THEN I can start jumping more.
:uhhhfacepalm:
What? I think my logic is pretty solid. :ibjumping:
-
Well I don't know... my squat has stagnated quite a bit and frankly, I'm kind of tired of all this. I'm so much stronger than anybody I know that happen to jump more than me and still, some people definitely outjump me while being much weaker. My two-leg technique sucks, my power sucks (I can't clean 60 kg, I can't snatch more than 30 (wtf), I'm pretty good at jump squats though so it might be a technique thing with o-lifts but still, when I jump squat I can be quad-dominant while when I o-lift I can't - there's your answer).
I can split my workouts by doing KB swings intervals at home either after I wake up or after I come home from work. I could do swings as cardio and then MSEM at night at the gym.
And I still don't really buy into the capitalist marketing nutrition thing. I ate much better and my bodyweight is the same, bodyfat is the same and so on. The body just takes what it needs and what the metabolism dictates and that's it. I'll keep the carbs low but I don't really feel it's going to help or whatever. It's definitely a thing of cardio since I suck so hard at it.
you are the new coolcolj.. nooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo
:wowthatwasnutswtf:
i told you long time ago.. you will ALWAYS struggle with getting lighter unless you just do it.. you ALWAYS talk about losing fat and really leaning out, but you never do it.. so it just constantly rears it's ugly head into your training and derails you..
get it done man, get as lean as nightfly, maintain strength, and fly.
coolcolj just got fatter and fatter, stronger sure, but fatter.. you are not "ripped" and i know you want to be, i know it would also benefit your SLRVJ greatly.. so why not just get it done and try to maintain strength as much as possible.. then rebuild your performance at a much lighter and LEANER weight..
i mean we're going on 2 or more years now where you keep going into 'lean out blocks' but then don't finish them or accomplish major fat loss goals, so you keep spinning your wheels in that department..
peace
-
I'd argue you that your solid logic is wishful thinking. Do you think Adarq would be jumping as high if he hadn't practiced and learnt how to jump efficiently first? Being in 100% perfect physical shape is great but it's absolutely useless for sports if you don't have the coordination to apply it in the correct way. Being honest man, and I know i'm ripping you right now - I'm hoping you don't take it too personally but it looks to me that you're making hella excuses - just being real.
-
I DON'T WANT to train at jumping and this weight and bodyfat, my knee overuse will show up very quickly and the injury possibility increases in other areas as well.
I need to get at ~75 kg and then it's time to jump. Even more, I can't really jump anywhere since it's wet/cold outside and I don't have a gym in which to jump.
So it's time to get shredded, get cut, get awesome (or something) and work from there. And for that nutrition is DEFINITELY not going to help alone, I need to burn calories by the way of cardio and intervals.
That's why I want to do MSEM and then cardio just to get the feel of it, and progress in cardio from there.
Do you think that training in different spectrums (pure power & strength and pure conditioning and fat loss) will exclude each other out? MSEM is just a CNS training more than anything, so is doing a few reps of O-lifts or jump squats. And then, if I do interval stuff like swings it shouldn't have too much of a bad effect on power I think.
-
You're wrong. The proper nutrition alone would make you lose fat. You need to keep lifting to maintain or build strength but nutrition alone would make you lose the extra weight you had. Again, i'd say you're relative strength is high enough to control your body weight and if your injuries are that bad you should maybe reconsider why exactly your putting yourself through this.
-
I don't believe in nutrition at all. That's just me (yes, I know). Even though I don't believe in nutrition, I will eat better (high protein, low carbs etc). My problem is my very, ultra-extremely low conditioning. I get tired very quickly. My heart rate goes up so high after just a little effort etc.
I feel way too heavy at my ~84 kg that I currently have so I really need to get lighter.
-
So what wonder happens when u do cardio? Does your body light a flame in your fat cells that magically burns them?
...
NO!
You just increase your daily caloric consumption. You could do the same with less food.
Cardio wastes muscle (even though Adarq will come in and say no) and in a cycle that focuses and peaking at max strength i don't think this is favourable!
I think enough people told you now that you were just lazy about your nutrition and u really just need to make a food log to keep track of your calories and macronutrients.
Cutting fat (especially at your leanness) is easy!
-
Well hopefully the body will burn fat instead of carbs when I do cardio. You won't really burn fat while doing MSEM you know.
And I WON'T DO STUPID SHIT LIKE COUNTING CALORIES BECAUSE THAT'S IMPOSSIBLE. I won't suddenly start weighing food and shit, I FUCKING HATE THAT, I'll just use common sense and that's it. I never could understand, unless one has a food fetish, how could anybody do that. As I HATE food, I won't do it and I'll go with that.
Dang this made me crazy. :uhhhfacepalm: :pissed:
-
Failing to prepare is preparing to fail. If you don't know the macro-nutrient make up of your foods and you can't tell by eye how much they weigh you are not going to be able to manage your diet well enough to lose weight. I'm willing to bet my life you can't do that right now. That's why you need to keep a journal and learn about this shit. When you've learnt it's ok to use what you've learnt and apply it. Right now you can't do that. Anyway yo, best of luck dude. Do your thing and I hope it goes well but you can count one sceptic in me right here!
For the record MSEM will make your body burn through shit loads of fat in the recovery period.
-
You might be right but I'm not willing mentally to do that. I don't want to. I H-A-T-E that. I hate food in general. People that talk about food are usually snobs and rich people that want to brag about it and show their "superiority" (as in "man I'm really cool, I ate <<insert food name here>> and I'm so cool, and you're not!!!"). Or nutritionists that talk all day long about food just so they convince you to throw money at them. You know, really weird people. Not that I'm not, but I prefer to be weird the other way around. I know a handful of these people.
I don't have money, I hate food, that's great combination of staying away from food related stuff of any kind. And I sincerely don't believe you are what you eat, you're more what your body takes and uses from what you eat and the hormonal and genetic factors play a big role.
I'll just eat less, burn more and that's it.
My swings intervals should make for good PEOC anyway so...
-
just dumb. lol.
-
just dumb. lol.
Don't hate me because I'm beautiful. :-*
-
just dumb. lol.
Don't hate me because I'm beautiful. :-*
people just want to help you and you just act dumb...
I don't see the problem in logging your food intake. You log your training and even your medication (!).
One week of logging and then another one with adjusted kcal is enough to know how much you can eat. You could even invest one hour of preparing some meals on paper with the same amount of kcal. so you can just chose which one u want to eat and just make it according to your plan.
-
Well the problem is that it's too much to worry about and my food is limited. My food depends on whatever I have in the house, it's not like I'm an avid food buyer or anything, so I can't really "plan" my meals (I don't want to either).
Then, I have no idea how much does that particular food weigh. Then, I need to search all these things I eat for the amount of kcal per 100g and, guess what, that doesn't matter since I can't weigh them anyway and I would hate to do it. Then, I don't think it's necessary because I don't buy into the food hype. It would be hell to measure and search through all that on top of not believing it's any good in the first place.
Then, even if this would work, food changes properties depending if you eat it crude, you boil it, cook it, fry it in oil etc. Therefore, the amount of kcal you end up with is false so I might as well spare me this hell and just eat less and burn more.
-
If you don't add stuff to it while it's cooking it shouldn't change very much at all. You shouldn't be frying shit if you want to lose weight aswell...a little bit of oil is ok but you need to be careful. Honestly dude, I think it's good your not taking this personally and you have a sense of humour about it so all i'm going to say is goodluck! Keep away from processed food. Eat as much meat and vegetables as you can with some fruit in there aswell. Limit your carbs and fat to a moderate amount and you should be ok.
-
I DON'T WANT to train at jumping and this weight and bodyfat, my knee overuse will show up very quickly and the injury possibility increases in other areas as well.
I need to get at ~75 kg and then it's time to jump. Even more, I can't really jump anywhere since it's wet/cold outside and I don't have a gym in which to jump.
So it's time to get shredded, get cut, get awesome (or something) and work from there. And for that nutrition is DEFINITELY not going to help alone, I need to burn calories by the way of cardio and intervals.
That's why I want to do MSEM and then cardio just to get the feel of it, and progress in cardio from there.
Do you think that training in different spectrums (pure power & strength and pure conditioning and fat loss) will exclude each other out? MSEM is just a CNS training more than anything, so is doing a few reps of O-lifts or jump squats. And then, if I do interval stuff like swings it shouldn't have too much of a bad effect on power I think.
Categorically incorrect. Nutrition is BY FAR THE MOST IMPORTANT ELEMENT in cutting weight. A few KB swings are going to amount to jack squat in terms of calories burned. They won't hurt, but they're not gonna get you ripped and shredded.
CUT YOUR CALORIES, MAINTAIN OR INCREASE PROTEIN INTAKE, AND KEEP LIFTING HEAVY TO MAINTAIN LBM.
EDIT: If cardio is important to you for other reasons, then obviously you should keep doing it. My point was that as far as weight/fat loss goes, cardio is much, much less important than diet.
-
Well I'm not taking it personally because there's nothing to take personally. If I were to believe in nutrition I'd be "offended" Raptor is mocking nutrition as well (if I give a damn about Raptor in the first place). I mean, I'm crazy but I can still keep a good grip on things.
My idea with cardio is, first, that I suck hard at cardio and second, I might make the body switch to a more fat burning mode (make it choose fat as a fuel more than carbs). For that to occur, I need to lower the carb intake, lower the sugar intake to raise muscle insulin sensitivity and alter the hormonal response etc etc etc. Hopefully, that will do something.
Sure, this will happen by manipulating NUTRITION, yes, I know, but to count calories and do stuff like that? No sir. Too much for me. I'll eat less, exercise more, take in less carbs, eat less sugar, more protein etc, but never count calories. That would drive me more crazy than I already am.
If I do this, I still should get under 80 kg and lower body fat %.
-
Look dude, science is science. It ain't fucking Santa Clause! It doesn't make a shit bit of difference if you "believe" in it or not. The world works a certain way and that's it. That's all i'm saying. Anyway i'm gonna end this here, ain't replying anymore lol. :wowthatwasnutswtf:
-
Just to make it clear: carbs = sugar
your body burns fat all the time. and your body will always use glycogen as fuel (either from blood sugar, muscle glycogen, protein->glycogen, etc). By doing cardio you won't make your body burn fat, you'll only increase caloric consumption.
-
Then I'll increase my caloric consumption and hopefully get a little more endurance in the process.
-
Well I'm not taking it personally because there's nothing to take personally. If I were to believe in nutrition I'd be "offended" Raptor is mocking nutrition as well (if I give a damn about Raptor in the first place). I mean, I'm crazy but I can still keep a good grip on things.
My idea with cardio is, first, that I suck hard at cardio and second, I might make the body switch to a more fat burning mode (make it choose fat as a fuel more than carbs). For that to occur, I need to lower the carb intake, lower the sugar intake to raise muscle insulin sensitivity and alter the hormonal response etc etc etc. Hopefully, that will do something.
Sure, this will happen by manipulating NUTRITION, yes, I know, but to count calories and do stuff like that? No sir. Too much for me. I'll eat less, exercise more, take in less carbs, eat less sugar, more protein etc, but never count calories. That would drive me more crazy than I already am.
If I do this, I still should get under 80 kg and lower body fat %.
Right, exactly. Didn't sound like what you were saying earlier. Counting calories is crazy, I can't imagine ever really doing that. Would drive me up the wall.
-
I'm reminded of the phrase "You can't help those who won't help themselves.".
Good luck though Raptor. I'm in the same boat as you with the counting calories thing though...that just sucks. I am giving it a try though, I have great cardio but I just can't shed this last bit of fat...so I'm going to give my diet a rundown and see how I can change it for the better to lose this quickly. Again though, good luck dude.
-
Yeah I mean, I have no idea where is all this fat coming from, I barely eat 2-3 plates of cookies every day.
-
Yeah I mean, I have no idea where is all this fat coming from, I barely eat 2-3 plates of cookies every day.
yum. what kind of cookies?
-
I was joking :P
-
I was joking :P
But didn't you know that cookies are the best fat-burning kind of food?
-
I was joking :P
But didn't you know that cookies are the best fat-burning kind of food?
They are? Well daaaaaang! :ninja:
What? Brown sugary cookies?
These kinds?
(http://img002.lazygirls.info/people/cassiie_melinda/cassiie_melinda_cassiie_melinda_smooth_1_525x700_4FBw4EU.sized.jpg)
-
:o
i was rolling at the "i hate food, people who enjoy food are rich snobs" haha.. good stuff
i can turn a bowl of ramen noodles into a 5-star cuisine, u kidding me?
don't know what else to add other than, not all cardio is the same.. cardio isn't going to "simply raise caloric consumption".. if i go for a long walk with interval sprints mixed in, i'm just as hungry after as if i hadn't done that cardio.. if i were to jog 5-10 miles straight, i'd definitely be craving more carbs, as i depleted glycogen more and really took myself out of "homeostasis".
walking 5 miles vs running 5 miles has a way different effect on appetite.. walking 5 miles is a walk in the park (looool best statement ever), i could do that and not feel the need to eat/drink anything after.. calories burned is less than running, sure, but there is calorie burning nonetheless, and a good portion of that comes from fat.. add in interval sprints and you're set.
that statement above goes for pretty much any type of interval training imo.. short intervals with longer rest periods don't have me guzzling down gatoraid/stuffing my face to recover, whether that's walking + interval sprinting, short jump rope intervals, walking + MR halftucks, or whatever..
pc
"after we had sex in the theater, we went into the bathroom, and had sex again" = lol.. who cares? good job ma, you had sex.. 5000 years ago people were having sex in caves, full of bears and lions, and snakes.. or in mud, canals, or hot coals from recently erupted volcanos.. and this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.
-
this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.
Well you have to admit, that's really something. Humanity is different since that happened.
But anyway, have you ever tried KB swings adarqui?
-
"after we had sex in the theater, we went into the bathroom, and had sex again" = lol.. who cares? good job ma, you had sex.. 5000 years ago people were having sex in caves, full of bears and lions, and snakes.. or in mud, canals, or hot coals from recently erupted volcanos.. and this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.
Yeah and dragonflies have sex...in the air. Beat THAT, giant-assed-and-titted lady.
-
this lady is bragging about having sex in a movie theater + bathroom, u kiddin me.
Well you have to admit, that's really something. Humanity is different since that happened.
But anyway, have you ever tried KB swings adarqui?
ya i've never liked KB's though, so never did much more than a few experimental sessions.. we had them at perfect-competition.
-
Her ass is blatantly photo shopped a little bit...nobody has an ass like that without a significant amount of cellulite...not a chance! :wowthatwasnutswtf:
-
I agree, but I don't complain. ;D
-
walking 5 miles is a walk in the park (looool best statement ever)
I'm cracking up
-
Raptor you're doing about everything wrong you could do wrong.
Mistake #1: You already have symptoms of a lack of jumping efficiency and now you plan on doing 4 days per week squatting with no jumps? That's a recipe for disaster.
Mistake #2: Natural Ectomorph + high frequency squatting + fat loss = fail
Strength gains are difficult under best case scenarios. Take someone who's naturally recovery challenged and put them on a recovery challenging frequency protocol and stress the system even more with intervals and caloric restriction and you're asking for trouble.
Mistake #3: Not tracking your diet
Exercise has a very minimal impact on body composition in the absence of caloric changes. You can go out and do 30 minutes of intervals and burn 300 calories. Fuck, that's a couple of spoons of peanut butter. Last year a study was done in Texas where they took a group of sedentary peopel and had them lift weight and do cardio 3-4 days per week. There was no dietary intervention whatsoever and after 6 weeks the average fat loss was like half a pound. You might be able to get it done by changing the composition of your diet but the more attention you cgive it the better your results are going to be.
In short, you can probably make some gains with your proposed schedule but it's not the best use of your time or the modalities it contains.
-
Raptor you're doing about everything wrong you could do wrong.
Mistake #1: You already have symptoms of a lack of jumping efficiency and now you plan on doing 4 days per week squatting with no jumps? That's a recipe for disaster.
Mistake #2: Natural Ectomorph + high frequency squatting + fat loss = fail
Strength gains are difficult under best case scenarios. Take someone who's naturally recovery challenged and put them on a recovery challenging frequency protocol and stress the system even more with intervals and caloric restriction and you're asking for trouble.
Mistake #3: Not tracking your diet
Exercise has a very minimal impact on body composition in the absence of caloric changes. You can go out and do 30 minutes of intervals and burn 300 calories. Fuck, that's a couple of spoons of peanut butter. Last year a study was done in Texas where they took a group of sedentary peopel and had them lift weight and do cardio 3-4 days per week. There was no dietary intervention whatsoever and after 6 weeks the average fat loss was like half a pound. You might be able to get it done by changing the composition of your diet but the more attention you cgive it the better your results are going to be.
In short, you can probably make some gains with your proposed schedule but it's not the best use of your time or the modalities it contains.
!
-
Straight from the horse's mouth homeboy...if ya won't take my word for it takes this dude's!
-
Raptor you're doing about everything wrong you could do wrong.
Mistake #1: You already have symptoms of a lack of jumping efficiency and now you plan on doing 4 days per week squatting with no jumps? That's a recipe for disaster.
Mistake #2: Natural Ectomorph + high frequency squatting + fat loss = fail
Strength gains are difficult under best case scenarios. Take someone who's naturally recovery challenged and put them on a recovery challenging frequency protocol and stress the system even more with intervals and caloric restriction and you're asking for trouble.
Mistake #3: Not tracking your diet
Exercise has a very minimal impact on body composition in the absence of caloric changes. You can go out and do 30 minutes of intervals and burn 300 calories. Fuck, that's a couple of spoons of peanut butter. Last year a study was done in Texas where they took a group of sedentary peopel and had them lift weight and do cardio 3-4 days per week. There was no dietary intervention whatsoever and after 6 weeks the average fat loss was like half a pound. You might be able to get it done by changing the composition of your diet but the more attention you cgive it the better your results are going to be.
In short, you can probably make some gains with your proposed schedule but it's not the best use of your time or the modalities it contains.
Well:
#1 - I can't jump right now since I don't have any gym to jump and I DON'T WANT to jump at this bodyweight. My knee pain is enough as it is without compounding it with the stress of maximal two footed (or even one footed) jumping. But, like I said, even if I wanted to I don't have any place to jump so no jumping for me (snow outside). I really want to get lighter (under 80 kg) to start jumping "safely". Yes, arbitrary number but I want to get there. So, again, jumping is not an option right now. It will be when it's getting warmer outside, I get lighter and more strength efficient and I can apply my strength better.
And I know what you're thinking, "you need to be good at jumping movement efficiency first and then worry about maximally applying power to a non-effecient movement". I even wrote an article about that. But I'll take it easy and work up from there (since, like I said, jumping is not an option at this point).
#2 - I think I can deal with 2x4 MSEM, I usually recover badly from high volume but not high intensity (because I'm not really able to apply a high % of my strength anyway). That's the whole idea behind the MSEM - to make the body better in applying a higher % of strength as a "maximal strength". Right now I feel like I'm not using the strength I have at a high %. My 8RM projects a higher 1RM than what my 5RM projects, so you can say the heavier I go, the worse I get in terms of maximal strength.
#3 - Well yeah, I need to get rid of the empty calories (read - sugars), but my food is decent enough. I should lose weight but I don't.That's why I want to add some cardio, maybe it will modify a bit how my metabolism works. Long shot but whatever, it's the only thing I haven't done, since I'm already eating enough protein and pretty clean. I won't start counting calories because that's way too complicated and HELL. Remove empty calorie intake, eat clean, exercise a bit more and do that consistently.
-
Predicting lifts generally isn't as simple as plugging numbers into a calculator. It depends on which kind of fibers make up your muscle. Things can be more complicated for compound lifts like the squat aswell.
Annyyywayy, yo Mr. Baggett, since Raptor won't listen wanna impart some free training advice on to me instead?!?
:wowthatwasnutswtf:
-
Predicting lifts generally isn't as simple as plugging numbers into a calculator. It depends on which kind of fibers make up your muscle. Things can be more complicated for compound lifts like the squat aswell.
Annyyywayy, yo Mr. Baggett, since Raptor won't listen wanna impart some free training advice on to me instead?!?
:wowthatwasnutswtf:
Yeah it's kind of weird... my 130x3 (3RM) projects 138, my actual 1RM was 140 (probably more), my 120x5 (5RM) projects 135 and my 110x8 (8RM) projects 137... so far I squatted more than my projections so you'd think I'm actually efficient enough.
My thing is - I do MSEM for a period and power training (1-2 jump squats, snatches whatever) and so transition myself to a more jump oriented thing while also getting lighter.
And Kelly has to train me, I provide former communist Russian secrets to him so he can't help it. I do. Honestly.
-
Predicting lifts generally isn't as simple as plugging numbers into a calculator. It depends on which kind of fibers make up your muscle. Things can be more complicated for compound lifts like the squat aswell.
Brzycki's table is bang on for me at 1RM, 5RM and 10RM. I suck at 2-4RM though. It's more of a mental thing. Unless you're a guy with awesome strength endurance, Brzycki should be pretty close. The biggest thing is that you have decent form and no weakness or imbalances that cause sudden sticking points to appear.
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
-
I'm not saying it's not a good tool, i'm just saying that a calculator can't be universely applied to ever individual/for every lift. Anyway it doesn't matter 'cos hes after saying it does apply for him :uhhhfacepalm:
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
0.25mg Xanax homie...
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
It gets irritated when I do high volume stuff... and hurts when I flex my knee, not when I extend it on a squat. Strange.
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
0.25mg Xanax homie...
I wish you to go through the same stuff I gone, so maybe you can understand why you need to take Xanax.
-
My bad dude. You seem pretty as ease with the whole thing - you do log it on here and stuff. But yeah, apologies dude that wasn't necessary!
-
My bad dude. You seem pretty as ease with the whole thing - you do log it on here and stuff. But yeah, apologies dude that wasn't necessary!
...
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
0.25mg Xanax homie...
I wish you to go through the same stuff I gone, so maybe you can understand why you need to take Xanax.
What did you go through?
-
Hang on. You have existing knee pain and want to try MSEM squatting? Are you high?
0.25mg Xanax homie...
I wish you to go through the same stuff I gone, so maybe you can understand why you need to take Xanax.
What did you go through?
Well, long story short - first I was in love when I was 18 years old and that totally wrecked me emotionally (absolutely destroyed me, it was such a great shock I can't even describe it) because that was with a girl from another town so far away and we kept on talking over Yahoo Messenger (we met in real life but shortly - she is the daughter of some family friends) and she was really telling me all kinds of stuff but when it was time for commitement, well, that's another story.
Then my dad got into an affair with a woman from Canada so there were fights and arguments and police stuff for 3 years at my home daily in a former very calm and decent family. That absolutely destroyed me, every day that was happening I was in my bed basically entering shock (body shivers uncontrollable), got to 64 kg bodyweight as shock effects, basically I was bones with no meat...
Then my mom falls on the floor to scare my dad and instead scares the heck out of me, then my dad finds that (me and) my mom sent an e-mail to that woman to tell her to stop with all this so my dad talks with her on the phone and attacks my mom with a big knife to scare her (not going into details on that one but it was horror movie like)...
Then my mom tried to commit suicide two times with pills (blood pressure lowering pills and other stuff, took about 80 of them) so I went with the ambulance to the emergency hospital not knowing if she's OK or not (she kept on telling she's OK but...) then she went crazy and got into psychiatric hospitals for 8 times in 2 years or so, talking all kinds of weird things, seeing things, hearing things etc... absolutely nightmarish. I had periods when I was literally asking myself if it's real or if it's some kind of a weird reality.
If you compound all this stuff in a very short time window it will absolutely destroy you. It was basically shock after shock after shock all with very little time separation, so you end up in a position that you can't continue to control your emotions... you just feel your body "drain" and "melt" (literally - you feel a warmth inside you like fire that's melting you). Hopefully you'll never understand what I mean.
Today, if someone in his car rangs it's horn I can get scared easily. Or if I'm in a car driving a little faster I get scared like shit. Or I get so impressed with movies or music. So much more than before. It kind of transforms you and you understand that everything you thought it was important it's really not, and everything you minimized as not important and laughed at actually is important. There are very few important things on this world once you realize and expand (or collapse) into this mindset. It can be helpful to become aware of all this stuff or it can destroy you, or both. It depends on personality and your former values I suppose.
I could write a lot about this stuff, I have the arrogance to think I know what I'm talking about now that I've gone through so much, but whatever.
So as you can see, that's not really a great way to live and "athletically and healthy train". Sounds like fun, eh?
-
Well anyway, for the time being - I'm changing my routine to a more power oriented one like here:
http://www.higher-faster-sports.com/unilateraljump.html
I'll do the single leg triple jumps in my upperbody days. Although this is weird:
Barbell Squat- 4 x 6/side
Per side? WTF?
EDIT: Not sure if I'll do exactly that, will see what I decide. I'm thinking more in the lines of wave loaded squats (a few heavy squats followed by a few 1-2 jump squats, repeat).
-
Alright, came up with this:
Monday: UPPER1 (Lance Method) + 1 plyo exercice
PLYO: Low box depth jump (8-12 inches)
MAIN: Bench press + Pullups
ASSISTANCE: Bench dumbbell flyes/press + Back cable pulldowns (to chest and back of head) + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?
Tuesday: LOWER1
MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: 1/2 squat depth one-leg box squat 2x5
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10
Thursday: UPPER2 (Lance Method) + 1 plyo exercice
PLYO: Low box depth jump (8-12 inches)
MAIN: Overhead press + chinups
ASSISTANCE: Shoulder raises complex (side, front, up) + Back cable pulldowns with narrow grip + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?
Friday: LOWER2
MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: One-leg deadlift 2x8
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10
-
Best thing to do is just count calories to start off with, go through a normal eating day and count that shizz, more than likely you will be surprised at how much you take in, also carbs earlier in the morning=better for you
when i fucked my ankle up i immediately changed my diet, no cardio for 2 weeks and i lost idk 15lbs, still the same supplements and workout. I cut my caloric intake to about 12-1500 consisting of eggs, chicken breast, salads, fish etc etc and i managed to stay full and my workouts didn't suffer.
But like what shelby starnes says, dont just drastically change your diet, take baby steps, i didnt at first and thats why ive stalled right now and have to try a carb cycling diet to see if that will kick start my metabolism
-
Well yeah I don't have a problem reading labels and all that, my problem is weighing stuff. And I don't want to buy a weighing machine for food, I just don't want to. Plus that if I eat something like soup that has like 10 veggies in it, including potatoes and stuff, and also meat, how the heck do I know how much vegetables are in that and in what proportion each, and how much meat is in and so on. It just doesn't make sense.
I just need to cut on empty calories like chocolate and sugars and stuff like that and that's it.
I probably get ~500 kcal from these daily, sometimes upwards to 1000, so that's the culprit. If you compound that with their insulinic effect, there ya have it.
Of course, if this really is the case and it's not a marketing driven, nutritionist driven "hey give us money, we are smart and we make you thin" thing and if this really applies to me (not because I'm special, but because each individual has it's own metabolism, somatic type and so on).
-
you can buy a food scale for 6 dollars on bb.com
but yeah def getting rid of refined sugars will show improvement, even switching from soda to water helps a shitload.
as far as the soup thing, i wouldnt really worry about that, just know how much calories and carbs you are taking in and make sure you know when to take in your carbs, early morning and right after your workout for that anabolic window.
(of course complex carbs im talking about)
-
Best thing to do is just count calories to start off with, go through a normal eating day and count that shizz, more than likely you will be surprised at how much you take in, also carbs earlier in the morning=better for you
when i fucked my ankle up i immediately changed my diet, no cardio for 2 weeks and i lost idk 15lbs, still the same supplements and workout. I cut my caloric intake to about 12-1500 consisting of eggs, chicken breast, salads, fish etc etc and i managed to stay full and my workouts didn't suffer.
But like what shelby starnes says, dont just drastically change your diet, take baby steps, i didnt at first and thats why ive stalled right now and have to try a carb cycling diet to see if that will kick start my metabolism
really?
-
Eat complex carbs in the morning Carbs are less likely to be deposited as bodyfat when you consume them in the morning, because blood sugar and glycogen levels tend to be lower at that time. Lower blood sugar and glycogen levels typically mean the carbs you eat will primarily be stored as muscle and liver glycogen, not bodyfat. For this reason, you can get away with eating more than your fair share of carbs at breakfast
When Do I Need Fewer Carbs?
There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon
As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout.
First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.
After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.
http://www.bodybuilding.com/fun/post_workout_carbs.htm
now im assuming he is up and ready for the day in the morning and not just wake up and lay around in bed all day
-
This almost depends on who you ask AFAIK.
John Berardi highly recommends eating carbs (other than fruits and veggies) peri-workout (PERI, not a typo). According to him the body's carb tolerance is highest during and after exercise, and so recommends eating the bulk of your carbs during and after exercise vs any other time during the day.
In addition, depending on your regular carb tolerance, if you are going to eat carbs anyways as well outside of your exercise periods, you're better off doing it in the AM (According to him as well).
-
Eat complex carbs in the morning Carbs are less likely to be deposited as bodyfat when you consume them in the morning, because blood sugar and glycogen levels tend to be lower at that time. Lower blood sugar and glycogen levels typically mean the carbs you eat will primarily be stored as muscle and liver glycogen, not bodyfat. For this reason, you can get away with eating more than your fair share of carbs at breakfast
When Do I Need Fewer Carbs?
There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon
As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout.
First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.
After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.
http://www.bodybuilding.com/fun/post_workout_carbs.htm
now im assuming he is up and ready for the day in the morning and not just wake up and lay around in bed all day
A website full of people with body dysmorphia disorder generally isn't a good place to go for nutrition advice. Also your making generalizations and just generally don't know what your talking about.
-
fuck me, raptor overcomplicating sutff agian.
i dont think u need to weight stuff, be worried about how much u eat how much u shit how much u jerk off or whatever.
u pretty much want ur body to dictate what it 'wants' to eat.
and to do that the first weeks are rly hard, but then it gets used to it
if all u do is make a list of healthy foods without fukin sugar and aditives and all sorts of shit, buy them, AND EAT THEM, in whatever proportions u like. if u eat 100 eggs a day for a month u are NOT going to die.
as long as u eat healthy, i think u can lose weight
-
Eat complex carbs in the morning Carbs are less likely to be deposited as bodyfat when you consume them in the morning, because blood sugar and glycogen levels tend to be lower at that time. Lower blood sugar and glycogen levels typically mean the carbs you eat will primarily be stored as muscle and liver glycogen, not bodyfat. For this reason, you can get away with eating more than your fair share of carbs at breakfast
When Do I Need Fewer Carbs?
There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon
As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout.
First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.
After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.
http://www.bodybuilding.com/fun/post_workout_carbs.htm
now im assuming he is up and ready for the day in the morning and not just wake up and lay around in bed all day
A website full of people with body dysmorphia disorder generally isn't a good place to go for nutrition advice. Also your making generalizations and just generally don't know what your talking about.
ok so bodybuilders, nutritionists, and figure models are completely wrong about nutrition since their nutrition blows, and all of that info wasnt just on bodybuilding.com, it was on 4 or so more sites you can look on google and find it, where everyone is saying the same thing these days, and yes I have been talking to a nutritionist who is very well known so suck my ass
Besides i like how you just tried to be a internet gangster and didnt give any proof or anything trying to disprove me.
Now its what people are saying these days, will it change in the future? its very likely since awhile back Fat was the enemy.
so since "I dont know anything" means your disagreeing with me right? soo do you eat all of your carbs before bed time?
how am i generalizing? just because im stating what a ton of people are saying?
-
Eat complex carbs in the morning Carbs are less likely to be deposited as bodyfat when you consume them in the morning, because blood sugar and glycogen levels tend to be lower at that time. Lower blood sugar and glycogen levels typically mean the carbs you eat will primarily be stored as muscle and liver glycogen, not bodyfat. For this reason, you can get away with eating more than your fair share of carbs at breakfast
When Do I Need Fewer Carbs?
There is no need to eat carbohydrates at night. Ever. Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it. I would say eat that meal in the morning if the event is in the late morning or early afternoon. The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day. Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon
As many of you know, there are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout.
First thing in the morning because you are coming off a "fast" - which is how ever long you slept the night before. So, at that time you want a simple carbohydrate source and a quick digesting protein source. Now, if you plan on doing morning cardio, skip the carbs and have a small protein shake, then when you do your cardio you will be burning mostly fat for fuel. When you're done, have your carbs and protein.
After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Following a hard workout, your body is severely depleted of glycogen and glucose.
http://www.bodybuilding.com/fun/post_workout_carbs.htm
now im assuming he is up and ready for the day in the morning and not just wake up and lay around in bed all day
A website full of people with body dysmorphia disorder generally isn't a good place to go for nutrition advice. Also your making generalizations and just generally don't know what your talking about.
ok so bodybuilders, nutritionists, and figure models are completely wrong about nutrition since their nutrition blows, and all of that info wasnt just on bodybuilding.com, it was on 4 or so more sites you can look on google and find it, where everyone is saying the same thing these days, and yes I have been talking to a nutritionist who is very well known so suck my ass
Besides i like how you just tried to be a internet gangster and didnt give any proof or anything trying to disprove me.
Now its what people are saying these days, will it change in the future? its very likely since awhile back Fat was the enemy.
so since "I dont know anything" means your disagreeing with me right? soo do you eat all of your carbs before bed time?
how am i generalizing? just because im stating what a ton of people are saying?
Sean is doing his PhD in Human Nutrition? at University of East Anglia....
-
Raptor, why do you call this HIGH FREQUENCY squatting? You only do 9 reps 2x a week... Every 2nd day or daily squats would be high frequency in my book.
-
Well because I want to squat daily, and heavy, for a few reps. It's like telling the body "hey, I am squatting daily and I need maximum intensity whenever I do this stuff, even though in little volume" so when you jump you're getting feedback from that very heavy squatting and generate maximum intensity. Sure, different dynamics but that's the idea.
In terms of jumping I think I should do maximal jumps like this, maybe with a weight vest on. But it's not the time for that right now.
-
Alright, came up with this:
Monday: UPPER1 (Lance Method) + 1 plyo exercice
PLYO: Low box depth jump (8-12 inches)
MAIN: Bench press + Pullups
ASSISTANCE: Bench dumbbell flyes/press + Back cable pulldowns (to chest and back of head) + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?
Tuesday: LOWER1
MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: 1/2 squat depth one-leg box squat 2x5
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10
Thursday: UPPER2 (Lance Method) + 1 plyo exercice
PLYO: Low box depth jump (8-12 inches)
MAIN: Overhead press + chinups
ASSISTANCE: Shoulder raises complex (side, front, up) + Back cable pulldowns with narrow grip + some triceps work
CORE: Weight plate upwards crunches 2x? + Planks (front and sides) 1x?
Friday: LOWER2
MAIN: Squat + 1-2 Jump squat cluster: 3x(3@80% (110 kg) + 5@30% (40 kg)).
ASSISTANCE: One-leg deadlift 2x8
CORE: Hip flexor leg raises 2x8 + Ab wheel 3x10
so what about this?
-
Well I'm going to do that in the meantime 'til I reach that point. It's like a transition to MSEM and power stuff.
-
ohh boy. i probably shouldn't comment as i've only read the last page, and page 1 and 2. skipped the rest. but i imagine i won't find too much new stuff in between. it seems to be raptor really needs to changing his thinking. if you've been at this for 2 years and have not manage to really cut fat, you're doing it wrong. take the experience ppl's advice and follow them. diet is hard, but how can you say you don't believe in that??!?! we are what we eat! there are very few exception (some ppl can eat TONS with out gaining weight) but most of us are not that lucky.
just my 2 cents...
-
ohh boy. i probably shouldn't comment as i've only read the last page, and page 1 and 2. skipped the rest. but i imagine i won't find too much new stuff in between. it seems to be raptor really needs to changing his thinking. if you've been at this for 2 years and have not manage to really cut fat, you're doing it wrong. take the experience ppl's advice and follow them. diet is hard, but how can you say you don't believe in that??!?! we are what we eat! there are very few exception (some ppl can eat TONS with out gaining weight) but most of us are not that lucky.
just my 2 cents...
even those people aren't wonders and can magically make calories disappear - as Sean said those people tend to move more when they overeat (i can attest this myself - i get restless legs syndrome and i sweat and get warm when i overeat)
-
OK, so I'm starting a high frequency squat thing beginning next week. I'll do a few sets of squats every day in the morning. I'd also like to do some unilateral stuff because I feel like it might help my one-leg jump.
I was wondering, what would you choose for that? I'm thinking I'd like a high specificity exercise for it, like a lunge or step-up. A deep lunge is less specific but it targets the muscles better, while a step-up is more specific.
I'm basically planning to do 2 sets of half squats, lunges and calf raises and call it a day (call it a morning actually). 1 warm-up set, 1 work set to failure, like adarqui said, with 60-70%, focusing on being maximally explosive on each rep.
This in the morning. At evening/night I'll go and do my 3x5 full squats and some calf raises again + planks and that's it (this two times per week vs. the everyday stuff I'll do in the morning).
It will be interesting to see what kind of effect this has on my squat/vert etc.
PS. Probably BSS is a better choice as unilateral training.
-
How many days peer week do you train now? I think it's not daily, but now you want to train 2x per day, every day out of nothing? Not so good idea in my book...
WORK UP TO A MAX, BACK OF 10-20KG AND DO 2'S OR 3'S TO GET TO 30-50 REPS TOTAL FOR THE WORKOUT. PERCENTS ARE BS
That's a good idea (and what i'm currently doing). Your daily max changes every day and some days you are just weak and others you might be really strong (even if you thought you weren't). If you do a daily max and take 20kg off you have a good weight to work with, no matter how weak/strong you are on that day.
Just my 2 cents :highfive:
-
I don't like to test maxes too often, but I know what you mean. Currently yeah, I'm training daily, 2x per day. Will take breaks every now and then, probably tomorrow.
-
4-Hour Body is a good read when it comes to weight loss.
If I could break down the nutrition summary, it would be to include protein in your breakfast (four eggs or so), and eat greens. Protein can come from lentils, protein shakes, etc.. Also, the author (can't remember the dude's name for the life of me) recommends you to gorge yourself once a week (go easy with breakfast though). This spikes metabolic levels... or something like that.
Know what, I'm just gonna quote the five rules for fat loss here from the book.
RULE #1: AVOID “WHITE” CARBOHYDRATES.
Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of nishing a resistance-training workout like those described in the “From Geek to Freak” or “Occam’s Protocol” chapters: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned
foods and anything else white, you’ll be safe.
Just for fun, another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour, combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes.
That’s right—it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.”
Don’t eat white stuff unless you want to get fatter.
RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won’t make you fat.
Mix and match from the following list, constructing each meal with one pick from each of the three groups. I’ve starred the choices that produce the fastest fat-loss for me:
Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Beef (preferably grass-fed)
*Fish
Pork
Legumes
*Lentils (also called “dal” or “daal”)
*Black beans
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans
Eat as much as you like of the above food items, but keep it simple.
Pick three or four meals and repeat them.
Almost all restaurants can give you a salad or vegetables in place of french fries, potatoes, or rice. Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $1–3 to substitute at a restaurant, consider it your sixpack tax, the nominal fee you pay to be lean.
Most people who go on “low”-carbohydrate diets complain of low energy and quit because they consume insucient calories. A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Eating more frequently than four times per day might be helpful on higher-carb diets to prevent gorging, but it’s not necessary with the ingredients we’re using. Eating more frequent meals also appears to have no enhancing eect on resting metabolic rate, despite claims to the contrary. Frequent meals can be used in some circumstances (see “The Last Mile”), but not for
this reason.
The following meal schedule is based on a late sleep schedule, as I’m a night owl who gives up the ghost at 2:00 A.M. at the earliest, usually with wineglass or book still in hand, à la heroin addict. Adjust your meals to t your schedule, but make sure to have your first meal within an hour of waking.
Meals are approximately four hours apart.
10:00 A.M.—Breakfast
2:00 P.M.—Lunch
6:30 P.M.—Smaller second lunch
8:00–9:00 P.M.—Recreation or sports training, if scheduled.
10:00 P.M.—Dinner
12:00 A.M.—Glass of red wine and Discovery Channel before bed
Here are some of my meals that recur again and again:
• Breakfast (home): Scrambled Eggology® pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex® containers.
• Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
• Dinner (home): Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables. Just remember: this diet is, rst and foremost, intended to be eective, not fun. It can be fun with a few tweaks (the next chapter covers this), but that’s not the goal.
RULE #3: DON’T DRINK CALORIES.
Drink massive quantities of water and as much unsweetened tea, coee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice.
Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain.
I’m a wine fanatic and have one to two glasses of red wine almost every evening. It doesn’t appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it’s 100% allowed (unlike white wines and beer, both of which should be avoided).
Up to two glasses of red per night, no more.
RULE #4: DON’T EAT FRUIT.
Humans don’t need fruit six days a week, and they certainly don’t need it year-round. If your ancestors were from Europe, for example, how much fruit did they eat in the winter 500 years ago? Think they had Florida oranges in December? Not a chance.
But you’re still here, so the lineage somehow survived.
The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more eciently than almost all other carbohydrates. Glycerol phosphate → triglycerides (via the liver) → fat
storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is
the most reliable policy.
But what’s this “six days a week” business?
It’s the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.
RULE #5: TAKE ONE DAY OFF PER WEEK.
I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. If I drank beer, I’d have a few pints of Paulaner Hefe-Weizen.1 I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fatloss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.
That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
There are no limits or boundaries during this day of gluttonous enjoyment.
There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least ve days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.
Hope that helps, man.
-
4-Hour Body is a good read when it comes to weight loss.
If I could break down the nutrition summary, it would be to include protein in your breakfast (four eggs or so), and eat greens. Protein can come from lentils, protein shakes, etc.. Also, the author (can't remember the dude's name for the life of me) recommends you to gorge yourself once a week (go easy with breakfast though). This spikes metabolic levels... or something like that.
Know what, I'm just gonna quote the five rules for fat loss here from the book.
RULE #1: AVOID “WHITE” CARBOHYDRATES.
Avoid any carbohydrate that is, or can be, white. The following foods are prohibited, except for within 30 minutes of nishing a resistance-training workout like those described in the “From Geek to Freak” or “Occam’s Protocol” chapters: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you avoid eating the aforementioned
foods and anything else white, you’ll be safe.
Just for fun, another reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour, combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes.
That’s right—it’s used to produce diabetes. This is bad news if you eat anything white or “enriched.”
Don’t eat white stuff unless you want to get fatter.
RULE #2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again. There are 47,000 products in the average U.S. grocery store, but only a handful of them won’t make you fat.
Mix and match from the following list, constructing each meal with one pick from each of the three groups. I’ve starred the choices that produce the fastest fat-loss for me:
Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Beef (preferably grass-fed)
*Fish
Pork
Legumes
*Lentils (also called “dal” or “daal”)
*Black beans
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans
Eat as much as you like of the above food items, but keep it simple.
Pick three or four meals and repeat them.
Almost all restaurants can give you a salad or vegetables in place of french fries, potatoes, or rice. Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $1–3 to substitute at a restaurant, consider it your sixpack tax, the nominal fee you pay to be lean.
Most people who go on “low”-carbohydrate diets complain of low energy and quit because they consume insucient calories. A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Eating more frequently than four times per day might be helpful on higher-carb diets to prevent gorging, but it’s not necessary with the ingredients we’re using. Eating more frequent meals also appears to have no enhancing eect on resting metabolic rate, despite claims to the contrary. Frequent meals can be used in some circumstances (see “The Last Mile”), but not for
this reason.
The following meal schedule is based on a late sleep schedule, as I’m a night owl who gives up the ghost at 2:00 A.M. at the earliest, usually with wineglass or book still in hand, à la heroin addict. Adjust your meals to t your schedule, but make sure to have your first meal within an hour of waking.
Meals are approximately four hours apart.
10:00 A.M.—Breakfast
2:00 P.M.—Lunch
6:30 P.M.—Smaller second lunch
8:00–9:00 P.M.—Recreation or sports training, if scheduled.
10:00 P.M.—Dinner
12:00 A.M.—Glass of red wine and Discovery Channel before bed
Here are some of my meals that recur again and again:
• Breakfast (home): Scrambled Eggology® pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex® containers.
• Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
• Dinner (home): Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables. Just remember: this diet is, rst and foremost, intended to be eective, not fun. It can be fun with a few tweaks (the next chapter covers this), but that’s not the goal.
RULE #3: DON’T DRINK CALORIES.
Drink massive quantities of water and as much unsweetened tea, coee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice.
Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain.
I’m a wine fanatic and have one to two glasses of red wine almost every evening. It doesn’t appear to have any negative impact on my rate of fat-loss. Red wine is by no means required for this diet to work, but it’s 100% allowed (unlike white wines and beer, both of which should be avoided).
Up to two glasses of red per night, no more.
RULE #4: DON’T EAT FRUIT.
Humans don’t need fruit six days a week, and they certainly don’t need it year-round. If your ancestors were from Europe, for example, how much fruit did they eat in the winter 500 years ago? Think they had Florida oranges in December? Not a chance.
But you’re still here, so the lineage somehow survived.
The only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more eciently than almost all other carbohydrates. Glycerol phosphate ? triglycerides (via the liver) ? fat
storage. There are a few biochemical exceptions to this, but avoiding fruit six days per week is
the most reliable policy.
But what’s this “six days a week” business?
It’s the seventh day that allows you, if you so desire, to eat peach crepes and banana bread until you go into a coma.
RULE #5: TAKE ONE DAY OFF PER WEEK.
I recommend Saturdays as your Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. If I drank beer, I’d have a few pints of Paulaner Hefe-Weizen.1 I make myself a little sick each Saturday and don’t want to look at any junk for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fatloss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.
That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
There are no limits or boundaries during this day of gluttonous enjoyment.
There is absolutely no calorie counting on this diet, on this day or any other. Start the diet at least ve days before your designated cheat day. If you choose Saturday, for example, I would suggest starting your diet on a Monday.
Hope that helps, man.
fun post...good read
-
Yeah, it was pretty funny. The only amendaments from that text is that I kind of eat lots of sugars (like 600-800 kcal from chocolates etc) every day. Otherwise, my diet is pretty clean.
-
epic thread :wowthatwasnutswtf:
good luck man. Whatever you finally decide to do.