The Official Gym & Fitness Thread

Chicken, rice, eggs, fish, veggies, nuts (all the boring stuff) 190p 60f 250-300c

 

Heck yea.

 

Why do you hate cardio so much?


I lift like a beast the more cardio I do.

 

When do you know it's time to incorporate cardio into the cut? When the lbs stop going down? Idk if I'm ready for those 45 mins stairmaster sesh yet lol. We did buy a new treadmill (mostly for the wifey) but I think I'll be using that later.

 

It's not that I hate cardio, it's just more to the daily routine. Less time for the fiance and other routine things. Altho she's in extremes right now. Another comp in 4 weeks which can get her the state championship title, then 2 weeks after that she has a pro qualifying show where she can get her IFBB pro carb (if she wins). It's rough right now for her. Lot's of cardio lol

I have been about 203-205 for 2 weeks and this is what is telling me it's time to add cardio. I also lowered my calories by 150. I don't want to lower calories too much for a few reasons:

1. I enjoy the foods - they are keeping me energetic
2. less food less metabolism
3. easier to find yourself cheating with less food

I will give this 2 weeks and see what we can do. Most likely after 2 weeks I'll move into 20 minutes. I am really trying to get about another 5-7 pounds of BF off of me. This also keeps my fiance in line too since she's extreme right now (read above quote).

 

Got back from a weekend bachelor party yesterday. Gained 5lbs and woke up 231.5 this morning. Took 4 natural light shits this morning and did 45minutes fasted on the stairs and 15minutes at 180*sauna. Back down to 227. Gotta go back and hit legs tonight. Not expecting much but hoping I just hit all the minimum numbers.

 

I also did 45 minutes on the stairs today. Grand total of 180 flights.

 

Did 12.5 mins on the rower just now. Hot and humid as fuck in the garage and I’m drippin sweat. Heads feelin good so far. Time to hit some weights

 

Meniscus feeling better?

 

Damn. Happy for ya but didn’t realize concussions take thing long to heal.

 

181 this morning again. Not sure how I feel about that as I’m not really cutting or trying to lose weight lol. Don’t mind it but it better stop dropping

 

Yup. They suck. This was the first workout where I felt completely fine after too. My head didn’t feel “off” at all after. I did some abs, tris, and shoulders after and felt good too. Woke up this morning feeling a bit sore, but head still feels good. I think I might finally be ready to get back in the water next week

 

I'm lowering my protein on day 2 of my cut. I honestly don't believe I need 1g/per lb especially being natty. I'm gonna go for .75g/per lb and up my carbs.

 

I personally feel someone who is natty, protein is more essential. 1g/lb is a low number, 1.5g/lb is more fitting IMO. Carbs are important, but timing of the carbs is more important. I think this could be a good discussion.

 

but you aren't natty

 

Most of the research I have read shows 1g/lb of body weight assuming a BF% under 12% is more than sufficient to gain or maintain muscle mass. So dropping it a bit probably won’t hurt.
I would say reduction of carbs are more beneficial to losing body fat.
Upping them I would think would lead to increased hunger in a cut.

Obviously your body will let you know if you are lacking or not when you start getting hungry or feel your strength drop too fast in a cut.

Not sure what @tacopaulo s fat intake is but shifting to less protein probably is fine. He seems like a relatively lean guy to begin with.

 

I remember researching this back then and found some studies that suggested there were no differences in protein synthesis between bodybuilders who were consuming around .7 or .8g of protein per day to bodybuilders consuming 1g/lb (or more). In my last cut, I did consume 1g/lb per day and I was pretty happy with the results. Also, proteins are for the most part more expensive than carbs. So the less protein I need the better in my opinion. Also, rice is life.

How do you normally time your carbs? I pretty much have it balanced throughout the day with probably heavier carbs around my workout.

I've also noticed my pumps (during my workout) have suffered when I lower my carbs under 300g. I'm aiming for around 60g fat per day. I think I'm about 15% ish right now at 190lbs. I'd like to be closer to 10%.

 

I do consume more of my carbs around/after my workout. When I run even lower carb (around 120) I eat 30g 1st meal and 30g pre workout, and 60g post workout.

Right now I am roughly 300c, 70f, 210 protein. I should roughly be at 2700 calories (+/-100 calories/day). Roughly half of the carbs are pre/post workout / final meal.

I can agree to the pumps lacking for me around 200g carbs. This is why I believe the timing of them is important. Same with lower fat diets (competition) I try to get the fats in early in the day to help function (fiance is on 30g right now - yes it's brutal). We noticed when she consumes them earlier she is fine, but if we wait she struggles to use her brain lol

 

I think its incredible how different people are.

My happy place is 100g carbs per day and at least 80g fat plus.

I cannot imagine eating three times as many carbs as I do now. They actually make me very sluggish and hurt my performance in the gym.

I really wonder why that is. The only thing I can think of is I’m pretty insulin resistant, but on the other hand you guys are probably 20lbs heavier than me in pure mass and that makes a big difference in terms of carbs for glycogen use.


I stepped on the scale the other day and found I’ve gained about 5lbs. I feel like its 20.
I’ve gotta get it off so I’m gonna do a couple dilligent weeks after my vacation this week.

 

Too bad our resident insulin expert got the perma ban and cant help you out

Can't wait for work to be done today, going to row for 30 minutes at (hopefully) a good pace and then do some more weights. Planning to get back in the water this weekend!