The Official Gym & Fitness Thread

^^^agreed. I worked at my gym for 2 years, so everyone always tries talking to me, but now that I have a "real" job, I go in and never talk to anyone; it's nice. I just put in my headphones and go to work. Hell, I don't even workout with my partners anymore because we talked too much and they were too flaky.

 

Love Workaholics

So, tomorrow is our first fishing trip of 2015 and it's going to include a lot of alcohol. Since I'm actually trying to "drink smart" on my cut, I've followed Martin Berkhan's (Founder of Lean Gains protocol. For those who don't know, Martin is the creater of Lean Gains, a method of intermittant fasting, which is where you eat in an 8 hr window and fast for 16); dude is like 6-9% bodyfat year-round and really knows his shit...super smart dude. Basically, his protocol says you can drink 1 day per week (wine or spirits...no beer...gotta stay low/no carb) as long as you eat .3 g fat and 1.5 g carbs per kg of bodyweight and as much protein as you want. Also, you can't let your alcohol consumption surpass your TDEE. Martin and his clients all follow this method and lose bodyfat and maintain muscle year-round.

So, since I know I'm going to be drinking tomorrow, I've tweaked my diet to follow his guidelines:

My TDEE is 2400 calories and my daily marcros are 200 g protein/270 g carbs/58 g fat.

So, I deleted a lot of stuff from my diet and added a few things in and here's my results:

6 egg whites
3 slices of ham
shake: (2 scoops ON, 1 tbsp. powdered peanut butter)
bagel w/ 1/2 tbsp. jelly
8 oz. chicken
greek yogurt
shake (2 scoops ON, 1 cup whole milk)

The totals are 1500 calories, 217 g protein, 111 g carbs, and 25 g fat

My goal following his plan is 129 g carbs and 26 g fat, so I'm lower in both areas....rather be safe than sorry.

Given that huge caloric deficit, I am allowed to make up the remaining 900 calories with alcohol. Evan Williams (my drink of choice) is 69 calories per oz. and 0 protein, 0 carbs, and 0 fat; I'll be able to consume 13 oz. of Evan if I stick to that diet, which will bring my daily caloric intake up to 2400, while my macros stay at 217 g protein, 111 g carbs, and 25 g fat.

I know it's a lot of damn work for a few drinks, but I know I'm going to be drinking tomorrow and I really don't want to screw up my cut, so it must be done.

I also know any reasonable man would just say, "why not just abstain and drink water all day and you won't have to do all that diet-calculating?" But, what's the fun in that?!

BTW, here's a pic of Martin:

 

Lean gains is a good program. I have been sticking to it pretty well as far as the meal timing is concerned. I eat very little carbs (sunday - thursday) the only carbs I do have are from veggies and post workout shake. Then I eat have more carbs less fat on friday and saturday post workout. My big problem is the massive amount of beer I tend to consume on friday and sometimes saturday night...probably cancels the entire week's work. Oh well, I'll stop this summer when school is out. Looks like you have a solid plan, though...I wouldn't be too concerned. What are you fishing for??

 

I did leangains for a little while and liked it. I thought going 16 hrs straight without eating would be tough, but it really wasn't, considering 8 of those hours I was sleeping. I also did keto (under 30 g carbs per day) for a few weeks, but I hated it. I neeeeeeeeed my carbs. Usually in the summer I swear off beer and just do whiskey and water/Coke Zero/Club soda, but I'm going to get more calculated with it this year. Also, now that I'm out of college, I'm going to try to only drink 1-2 times a month anyway.......at least until college football season

We're fishing for shoal bass. The only place in the world you can catch shoal bass are GA, FL, and AL and the most populated river just so happens to be about 3 miles from my house Warm weather = fishing season for me

 

which river? im in GA and have my fishing lisencse

 

The Okmulgee

 

you should go to the hooch... easy trout fry

 

Hit a #250 bench today... GOT DAMN SON that was a slow lift. Probably 7 seconds my trainer said. Felt like 3 days.

 

We usually stay withing 3-4 miles of the house due to all the drinking and whatnot lol. Bass fishing and alcohol go together like lamb and tuna fish.

Although, I have been meaning to venture up to Derick's part of town to do some trout fishing

Hey, you got it though, amiryte?!

 

You is right! That's all that counts monica.

 

16 hours is way easy, especially when doing keto. I feel you though, carbs are delicious, as is beer.

Never heard of shoal bass, looks like they are pretty similar to largemouth bass, which I love fishing for here in Idaho, not tons of them around though. sounds like a fun trip!

 

So, how the hell is your squat and deadlift so high and your bench so low???

Yep. They're almost identical to largemouth. Here's some shoalies in the livewell from last year:

 

Come on up. I'll try to put Ya on some trout.

 

I'm ready. We usually travel up that way when it gets cooler to camp. As for now, it's bass-slaying season Free protein!

 

I 100% disagree,
I eat spot on with calculated macro and micro nutrients, and with my training schedule there is a HUGe difference in performance, soreness and recovery without bcaa's ESPECIALLY in my GVT hypertrophy Phase. I have tested this theory MANY times. I will say how ever, i have dropped my Supplemental Protein habits and noted Zero difference in the above mentioned.

Each to their own.

 

I really thought people were exaggerating when they said you get addicted to the gym.

After being excited to go move heavy things all day after work I can see they were not.

 

did squats for the first time since the tear yesterday.... DEAD!!!!

 

Hello guys!

Can you guys please help me by voting?

https://promotions.exxon.com/vote.html?entry=mjqN

It'll ask you to log onto either your Google or Facebook account right after voting but no worries, it doesn't post anything to your facebook page or account. It's just to verify that you only vote once a day but you can vote every day until Tuesday.

 

That's not gym related! No vote. If you had said "I am fueled by gains" then maybe.

 

I'm down to 155 lbs from 168. This damn job that I have while going to school.

I'm currently working on that too though.