The Official Gym & Fitness Thread

I'd probably agree with that. Personally, I would get so worked up the day of the meet I'd usually have to hit the lav at least 2 or 3 times before weigh in and couldn't eat at all! And one of the few commercial "supplements" I've found that actually works-for me-is CarboForce, if they still make it. I'd get 2 or 3 of those to drink through the day and it kept my energy up for all day meets. Used them in just about every meet and always worked. Other than that the snacks are probably the best way to go.

 

I wouldn’t eat anything or drink anything after like 8pm Friday. You could also taper off water starting earlier if you’re really concerned about making weight. And take a dump before you go weigh in

once you make weight it doesn’t matter how much you weigh when the meet starts and the more you weigh, the more weight you’ll move. I like Friday weigh ins better, 2 hours isn’t enough time to refuel, but you can do it.

you’re going to want to limit fats, they will slow you down. Lots of carbs. I literally ate slices of bread. I had a couple hard boiled eggs on my way to the meet but then went high carb the rest of the day. I had a peanut butter sandwich around the half way point. Both my meets had twice as many lifters and lasted 8+ hours though...

during the meet I sip on a bottle of pedialyte and ate gummy bears and of course, pop tarts

 

I also took my usual preworkout scoop before squats and drink a monster or more pre before bench. Before deadlifts, I take shots of whiskey. That’s the real secret to a big finish

 

More like 7oz of beef, but yes. Well, I don't want to be "full". Yes, as soon as I weigh in I'll start hydrating.

I almost never drink carbs. I have found that when I do, Gatorade works great for me. I guess the sodium helps too.

Ketchup on the gummy bears or nah?

I'll be on the monsters for sure. Probably have one before the meet and one before DL. What's the idea behind the whiskey? Same as ammonia, just a big "wake the fuck up" that your body wasn't expecting?

 

See the others belive more simple carbs. I believe you need some balance. Also when I said 4oz, that is because you drop your fats and proteins. Those don't aid in strength. So just enough to get by and load up on carbs for stremfs is why I mentioned only 4oz of beef. Also, these are smaller than typical meals so you aren't bloated.

 

Ketchup is carbs, so why not

The whiskey was more of a suppressor. The whole day is high energy and my nerves stayed on the edge. Deadlifts is where you can make or break the entire day, so taking a shot to take the edge off helped me. Just something I picked up from a few of the guys I know who compete often. There’s a whole brand around “whiskey and deadlifts” so there’s got to be some truth to it

 

Started eating in a 6 hour window yesterday (06:45-12:45), I planned on going to the gym last night after work but volunteered to help family move some stuff and they were over 2 hours behind schedule so it was 9:30 before I got home and I didn’t want to stay up late and hurt my sleep schedule.

I’m pretty sure I need to eat more calories during my window, this was yesterday.

 

Yes

 

I’d be happy with a 1600-1800 intake but I think it will be difficult for me to intake that in 2 meals.

 

Birthday pump

 

If you are new to IF it gets easier to eat larger meals with time.

I think 1600-1800 is too extreme. Understand your body adjusts to what you do to try to lose weight. You will need to make adjustments every so often as you lose.
Not gonna be fun when you have to cut down past 1600 cals after a few months.

Cut 1,000 down per day from where you currently are. Adjust if you reach a 2 week plateau.

Also understand you get energy from what you eat. When you cut too extremely you don’t have a lot of energy for your workouts. You also start getting lazy with daily activities, like you stand less, you slouch more, you don’t walk as much during the day etc.
This is what kills you. When your burn rate goes down it screws with your results.

Slow and steady wins the race.

 

Thanks for the birthday fap

 

Brand new to IF, my Aunt and Cousin have been doing it for over a year and I’ve heard a little bit from them, my mom had been doing it about 70% of the time over the last 6 months and my dad just started last month.

My parents follow OMAD for the most part, my aunt and cousin have a larger eating window for their schedule.
I’ve listened to about 6 podcasts between yesterday and today about IF and a 6 hour window is the easiest for my work schedule, the 2 obstacles are I don’t like going to bed hungry (wasn’t an issue last night) and my workouts tend to be evening which would be 6-7 hours into my fast on Mon-Thurs.

I haven’t been tracking Calories in the last few months, I think what I ate on Monday was pretty “normal” and it was between 2600 and 2800 calories.

Edit: I did track Tuesday, we ate out twice and not counting calories from sweet tea I was around 2800.

1600-1800 may very well be too extreme, I’ll do what I can to squeeze in the Cals and may even go to an 8 hour window to start.
Breakfast today was 550, Lunch is unknown, I didn’t pack a lunch but I’ll be shooting for 800-1K from it, and I can eat a Clif bar or two (260C per bar) after lunch (11:00-12:00) and before the window closes at 2:30.

It would get me close to/at 1800 which is 800 more than yesterday.

Yes, that’s one thing I’m curious about is energy loss until my body adjusts, I felt “meh” last night but I think it had more to do with wasting 2 hours than anything else. I don’t want to injure myself or sabotage the journey but I want to push myself, very good to know about getting lazier as a byproduct of not enough Calories, it’s not something that I thought of.

 

Then don’t do IF

 

Let me know how you start liking IF. I’ve come to enjoy it quite a bit.

I do 16:8 and pretty much just do 2 big meals per day.

 

Will do
I may end up varying my window on weekends, I want to experiment and find out what I like.

 

Total caloric intake was right at 2200 today, and after work I climbed 20 flights on the stair climber and then I hit the machines on the 30 minute circuit.
I feel good overall, slightly hungry but that’s just from switching to 2 meals.

 

That's a lot of high fructose corn syrup

 

Sounds like your pre comp nutrition is good/normal pre-training. Intra, I personally will mix three parts water, Gatorade and pedialyte. And then normal snacks, something like a peanut butter sandwich and maybe a small shake made w milk and some type of candy like Swedish fish for quick sugar.

Between weigh ins and comp I personally don’t do anything after weigh ins but drink until I am pissing clear, then I will eat as much as possible(of foods that my digestive system is used to). Those also have a been some drastic 15lb weight cuts within 48hrs, with a 24hr weigh in. Sounds like your plan is good.
Best of luck

 

Thank you for the tips! I appreciate it. I’d literally have no idea what I’m doing without all the advice I’ve got in here.

I don’t think hydration will be a problem. I’ve been on my diet and drinking plenty all week. 15 lb water cut huh? That’s pretty wild. Were you able to recover all your strength within the 24 hours?