The Official Gym & Fitness Thread

Fasting isn’t just used for losing weight. It’s just another method of eating. You can fast and still eat 5000calories per day and gain weight. Losing weight comes down to being in a deficit. That’s it.

Terry Crews is a big proponent of IF and he isn’t losing weight. Hes just a big fit MFer

 

I understand that but it seemed like pack has his diet and routine down and isn’t trying to lose weight or anything so I guess I was wondering why change it up

 

All the reasons listed in all the literature that was posted on here.
Increased GH production, increased insulin sensitivity, ketosis, improved immune function as a means to treat autoimmune disorders, etc.

You should go back and read the studies that were posted. IF does have a lot of science behind it.

My goals are to put on a bit of mass and not gain BF. Not too much mass though because the more I weight the harder its gonna be to run 50 miles lol

 

Ah. I remember the studies and stuff the doc that disappeared was showing but didn’t know you decided to give it a shot and was curious as to what your reasons were. Understandable.

 

Btw not against IF at all. I’m giving it a shot as well but am drinking a casein shake before bed in place of a meal.

 

I’m bored with my current diet/exercise routine. I wanna stir it up.
I should really give it a shot because broke down is right on the benefits for people with AI conditions.
I’m gonna give it a good all American try see if it improves my thyroid numbers.

 

That’s basically the answer I was looking for. Hopefully it works for ya !

 

For those of you who have done Wendlers 5/3/1 which program variations have you done and liked?

I’m wanting to build my leg mass up again and would like to as much pre-surgery as possible. I got the best results off his Boring But Big routine.

Also if anyone has any power lifting routines they recommend that are simple and low time commitment pass them along. I’m looking for a 3-4 day a week plan.

 

Date night. Made tikka masala tonight


Indian food is life

 

I’ve always used the BBB version too. Funny you said that, I’m actually going to start a new round of it next week.

Several months back training pain free. I’ve been hammering technique, positioning, tempo stuff. I feel gooooood. Light weights are feeling light. Moderate weights are moving flawlessly. I’m ready to start pushing the weight again.

Going to take this week to find a few “close to maxes” to run the program from. Will start it one week from today.

you in?

 

Today was upper body so I did bench, overhead press, and barbell rows. All went well. Leg day I will try squats and deads again if the racks are open. I’m nervous about being able to DL with the knee because the weight is in front of me as I kneel. If I can do DL safely this week I think I will do a reset on my 1RM and start a new cycle.

I need to flip back through his book and see if theres another variation I want to try. I know his program is basically set up where you can walk in, do your main lift and leave or do some accessory work.

 

I like to squat and bench twice per week, so I always do the 5x10 squat on dead day, and vice versa. Same for bench and ohp. Then hit the accessories.

 

My strength improved the best when I was doing that. I just wonder how I'm going to balance lifting and cardio goals in a means that isn't going to kill me lol

 

https://youtu.be/JzNzXLUhx1k

 

Been on 5/3/1 since April and am seeing great progress. Basically just following the routine for the main lifts then doing 5-6 other accessories work. Also usually throw in a arm day at the end.

 

I mean, really? How is anybody who lifts supposed to not catch a massive arm pump at least once per week. That’s like leaving the icing off a cake.

 

I hate arm workouts so I’ll take a pass on the icing anytime.

And Wendler actually specifically advises against this.

 

5x10 flat bench
5x10 tricep straight bar pull down
4x10 Dumb bell incline
4x10 overhead extensions
4x10 decline
4x8 close grip flat bench
Dips and pushups to failure

followed by 15 minutes in sauna while listening to MFCEO podcast. Great way to start a Monday.

 

Also weighed in at 178.5 this morning. Wasn’t hungry too. Casein is $30 for a month supply which is cheaper than chicken for dinner and seems to keep me full all night. May have found the way to finally get abs.

 

Saw this, this morning and it made me chuckle. Cool idea.