The Official Gym & Fitness Thread

Like a reverse hack squat?

 

But she had her faced buried in the pad and was using more of her back then her legs.

 

Sounds like my kinda run

I wouldn't get too crazy with the cheat. I used to do entire cheat days, but I'd eat so much that I'd end up screwing up my whole weekly deficit. The way I look at is like this: I cut at a 450 calorie deficit per day, so that's a 3150 calorie deficit per week. At around a 3500 calorie deficit per week, a person loses a pound per week, so if you consume 4000 calories over maintenance on your cheat day, you really screwed up your goal. I usually have just one really bad meal (pizza and beer, hot wings and fries, steak and a loaded baked potato are usually my go-to's <--- those are 3 different meals, btw). So, with my one cheat meal per week, I'm probably coming out at around a 2000 calorie deficit at the end of the week.

I also have to factor in the booze...I'm always down to drink some on Saturday, so that's probably 1000-2000 calories there. If I know I'm gonna drink one weekend, I try to really stick to my diet....which rarely works

Going on a bachelor party in Biloxi, MS this Thurs-Sun, but I'm gonna try to do good. There's a gym where we're staying, so my goal is to go at least twice. I didn't really wanna go with the death of Ace still on my mind, but I figured it'd be a good way to get my mind off it. I've offered to be the driver, so hopefully that'll keep me responsible. My bachelor party last year was the worst hangover I've ever had, so the goal is to take it nice and easy...we shall see. I'm not really a gambler, so I dunno what I'll do the whole time...maybe play penny slots with the old folks and bet on some baseball games

 

Didn't know they were taking photos

 

You eat low carb?

 

Yep. Until I hit 230 then I'll start carbing up for a bit then low carb again

 

I'm mirin

 

Instead of a cheat day, do a refeed day. You need to restore dat dere leptin levels for more gains.

Edit. You'll probably gain water weight for a few days then it'll come off.

 

Matt Ogus always talks about refeed days, can you explain it?

 

The IP and Hardrock are good casinos just to hangout. Hardrock usually has good live music on weekends. Golden Nugget was recently redone and pretty nice too! Have fun

 

This is more of a huge cheat day due to I will be reaching my original weight loss goal of 250 lbs that I set before I even knew how much weighed. So this would mean 160 lbs lost. And short of sushi and chicken wings once it will be the first huge day

 

Good move on the DD thing..

 

Matt ogus is looking shredded asf these days. Basically refeed is eating a shit load of carbs in one day. When you're on a caloric deficit, your leptin levels go down. Meaning metabolism goes down and cravings go up. When you do a refeed day, it'll boost it back up and put your body in a faster fat burning state again. /endbroscience

More info
http://www.bodybuilding.com/fun/sclark60.htm

 

I'm really not sure if he is natty or not. Regardless, dude is going to crush this competition.

 

He was already shredded when he was 12 weeks out lol. Inb4 he finishes 3rd place.

 

Dude you're fucking in shape. What kinda diet you on?

 

^this...also, but probably related (sorry, I'm not a chemist or nutritionist), you refeed to fill up your glycogen stores. When you do physical activity, you deplete your glycogen stores. Glycogen is what fuels your muscles. When you eat carbs, it is stored as glycogen. This is why people on low carb diets have low energy levels. When you refeed about once per week, you just stuff your face with carbs and it refills your stores to get you through another week of lifting.

I don't like going so low carb that my energy levels suffer. I eat around 200-400 g on a cut and have no issues. Some folks go full keto and do like 20g per day and their energy levels are terrible.

Thanks! There's a few of us who don't like the idea of wasting $500/day in a casino, so I'm sure we'll find something to do

just on the way there and back on Thurs and Sun....I'm sure all the time in between is gonna be a shit-show lol

Totally natty



What competition is he doing?

 

Who's gonna be on my team

 

Thanks man. I do flexible dieting or iifym. A lot of people use it now these days. Basically I have macronutrient goals everyday and I try to hit them or as close as possible. This allows me to eat different variety of foods and I'm not stuck eating the same thing everyday. I use the app Myfitnesspal as a tool to log all my foods down and it helps me count as accurate as possible.

Iifym.com for more info

 

I like junk food to much to be as shredded as you.



Therefore, fuck you.