The Official Gym & Fitness Thread

Good luck with cardio on Tren lol

 

This is absolutely true, but since recovery time is of the essence what do I go with volume or intensity?

 

Wut happens?

 

It make you no cardio well.

 

SBD lever belts back in stock finally. As soon as I got the word today I ordered mine

Pretty excited.

 

Ok. I’ll stick with the EPOO.

I do wish I could just inject stuff into my right quad so it matches my left side.

 

Just pump it full of synthol, it'll be fine...

 

Bahaha look what I found on Alex Viada’s site. Its a sign!

 

Tren is horrible for many things, especially outside of bb/power lifting hah.

 

7 easy miles this morning. Feelin super good.

 

Easiest way to answer this would be just to say to pick which one you want most and stick with it, but that’s not the answer you want lol.

If running is your priority, then you follow the program you have completely and add in leg days as your body allows.
I don’t do any running so I can’t suggest what your schedule should look like.
You can’t out-train your recovery, if you are not tired and sluggish and your joints are good on day 2 after your long run then that would be the time to enjoy a leg day ect.
Intensity = the amount of effort put into moving the weight, so yes that is paramount for strength progression. 5 sets of 5 or 8 sets of 3 at a higher percentage would be ideal to start with in a compound movement for strength improvement.
Size will be limited by how you fuel your body, if you eat say 500-700 calories over what you burn in a day that would pro be a good spot depending on the person, you may not be able to perform satisfactorily eating that much and running, I wouldn’t, but we’re all different. If you have a fitness tracker, use that to find your TDEE, add 500 calories to that and fine tune by your morning weight from there.
I am currently using the RP Diet app, I like it because it’ll cycle carbs based on daily activity levels. Food selection is more limited than MFP but I eat the same shit every day anyway.

 

I will say intensity by far for most benefit. Your work capacity is already at a good spot due to the running which is volume in it self.

 

On the volume vs intensity debate I'd recommend some of the work of the RP guys specifically Dr. Mike Isratel. I tend to use these guys as they are more science based.

Essentially you need both and should try to progress both intensity and volume through a meso until recovery breaks down, deload, then repeat.

 

You need both separately over a period of time, trying to increase both at the same time will lead to wasted time deloading, having your body play catch up constantly, or worse, injury.
If I go to the gym and squat 135 for 3x10 at even rpe 8, a logical progression will not be 140 for 3x11 the next week, week three or four I will not be able to complete squats.
Side note: For a beginner, anything is possible.

 

Fuck volume.... That's all I've been doing lately.

I hate it.

 

I think that's the plan is to try to keep as much lifting in the routine as I can without feeling like I'm compromising my speed days.
I'm hoping that my long run days are really not so taxing that I wouldn't be ready for a leg day before. As of right now leg day is before my long run day and I'm fine with that. I'm experienced enough where long runs aren't so much a training day but just a volume day. So my body isn't learning to run that distance, it's already fine with handling that load.

I've gotten to know my TDEE pretty well throughout the last year. 2800-3200 depending on the day. Right now I'm trying to recomp at a 200-300 cal surplus on lift days and eating at TDEE the others. So far it seems to be going well, only 2 months in, I'm maintaining weight but seeing visible changes.
A traditional bulk of 500+ adds too much weight (all I get is fat lol).

Can you elaborate more on your carb cycling? I'm interested in doing that more.

 

It isnt as drastic as most people think regarding traditional Carb cycling.
On training days I get 125g more carbs than non training days And it is all in my pre and post training meals. Basically eating in surplus trying to minimized negative consequences. Idk if it affects insulin sensitivity to any degree, I feel like it does because on off days I do get hungry between meals but that doesn’t mean shit! Carbs are not “low” on off days.

 

How many carbs are you eating on non-training days?

From what I understand insulin sensitivity is impacted the most on what your consistent routine is, if that makes sense. It won't vary day to day, and few days changing your diet won't impact insulin sensitivity.

I actually notice the opposite, days my carbs are lower I'm less hungry. Carbs make me hungry lol. They also make my fasting suck the next day. I've been trying to keep my carb intake as low as I can stand it but my beer drinking has not been helping that .
Right now I'm eating slightly more carbs on my lift days but I'm not sure its enough to be considered cycling. I want to play around with it more. Especially because I'm most interested in fat adaption for my running. So run days I want to starve the carbs.

 

Training days for me: 455c/348p/134f
Off days for me: 191c/275p/160f

Heavy deadlift/event day is more around 500g carbs

 

255g on non training, isn’t crazy in either direction but my activity is about as low as can be. I’ve been listening to Ben Pakulski on nutrition, he talks about fat adaption now and then, definitely something I am interested in as well.
I have a unopened 5th of vanilla crown and have a 12 pack of corona I was gifted two New Years ago, I’ll get to it eventually!