The Official Gym & Fitness Thread

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Thanks!! Happy to motivate!! Since I built it 2 years ago, my fitness has improved dramatically! I started doing a simple 10min morning routine every day, along with my normal 4-5 evening lifting sessions. Fasted morning exercise was a game changer for me, I swear by it now.

 

I love my morning exercise! Since I built my home gym I've been doing a simple 10min fasted routine that has been a game changer for me. I typically fast for 16-18hrs a day and the morning exercise really gets the fat burning going!!

 

It would be really nice to have that convenience right at home. But I’d want all my equipment which is $$$.
Like right now I don’t powerlift anymore because racks are NEVER open at my gym. And I refuse to stand around doing nothing waiting.
Right now I have zero available space in my home... but one day, one day lol

It would also be nice because I could fit in two workouts a day easy. With having to travel to the gym it would be too much time sacrifice.

 

Im with you on that. I skip dinner, so I too do the 16-18hr fast. Every morning I bike for an hour, pre breakfast. I took the handlebars off my stationary bike and a cut a piece of plywood to fit so I have a cycling desk. Now I can knockout my emails and first round of provocative TW posts all while getting a workout in the early morning hours.

 

Nice! That's a great idea, multitasking!!!

 

Lol. Cardio.

 

I must be weird but I have not noticed any difference in working out fasted vs not.

 

Definitely weird.

I’m sure it has a lot to do with what kind of “working out” you’re doing though. My workouts generally take 1-1.5 hours and consist of 3-5 warmup sets followed by 3-5 working sets for whichever main lift I’m working on. I’ll follow that with 15ish sets of accessory work.

I can 100% feel myself burning out if I haven’t had my meal beforehand. I’m no physiologist, but I’d assume that’s due to having the extra glucose present to replenish the dwindling glycogen stores as I train.

My pre-workout meal usually is moderate protein, high-ish carbs, and low-ish fat. Something like 30P 50C 15F about 1.5 hours before I train.

This is what I’ve found to work for me.

 

I did 5/3/1 legs today with just 3eggs and Greek yogurt in me. I could for sure feel a difference as opposed to having 80% of my food for the day in me. Still hit 465 for a single, but I’ve been cranking 430-450 for 5ish reps in the afternoons.

 

I wish I had all the exercises & meals down to a science like most of you guys do. I’m trying though. We’ll see how it all pans out....It’s too early to see what’s working and what isn’t.

 

I have not noticed any difference in regards to energy no matter what. I can fast 12-16 hours and lift, run, HIIT etc. Or I can have a meal prior. I have not tried to do more than like a 2 hour run without food though. So I can’t totally speak to that. But my day to day workouts run 1.5-2 hours. Lifting or cardio or both.

Fasted is a significant amount of time without food though, not just a couple hours.

It takes quite a bit of time for food to digest too. Simple carbs can get into your blood stream in quickly if your body is primed for it but everything else takes a couple hours to get in there.
Simple sugars will provide immediate blood glucose but not replenish glycogen. You would be consuming faster than your body’s ability to replace. Which is why when marathon fueling you have to start early in the race. When you hit the end of your glycogen, your done. So you’ve got to start early enough in where it gives time for the sugar to digest so you actually get the nutrients by the time you will need them.
Its also why people poke fun at newbies who fuel during half marathons. By the time the glucose hits your bloodstream... race is over.


And maybe its because I actually know what its like to run out of glycogen. I equate it to getting into an ice bath. You are trying to get in but your body is telling you if you get in you’ll die and not to do it.
You are moving, but your body is screaming to stop or you’ll die.
I’ve never come anywhere close to that feeling when lifting.

I used to do 5/3/1 at 5am, last meal was at 6pm. And I did it at 2pm two hours after lunch and a breakfast at 8-9am.
Its not like my max bench went up 30lbs because I ate.


I can feel a difference if:
I don’t get enough sleep
I’m stressed and got things on my mind
I’m sick
I drank too much night before


But not fasted vs not.

And I’m not ragging on anyone just trying to thing through why.

 

Right!! I wasted so much time driving to and from, changing in locker room, waiting for equipment, etc...

 

A lot of trial and error and trying new things. A lot of failure goes into finding out what works for you.

You find out what doesn’t work before you find out what does lol.

When I was marathon training I was also doing PT for a hamstring tendon injury. My PT was a natural body builder. I thought I sucked at endurance running. Couldn’t recover from my long runs and was feeling shitty for two days.
He asked me what I ate after. I said normal food like 4-5 hours post run (exercise makes me not want to eat). He was like oh hell no and taught me the magic of nutrient timing. That is the one major nutrition thing I notice. If I don’t consume food right after exercise I notice a recovery difference. But what I eat before is irrelevent.
It makes a tremendous difference in recovery.

So you just try new things and talk to people.

 

Only difference in working out fasted is I’m @Kerleyfries weak if I don’t eat.

On the plus side, I’m like 5% if I’m fasted so everyone’s mirin

 

@weldertaco

 

At least that's got some nutrients lol. Looks healthier and more delicious than cake.

 

I’d prefer that over cake for sure

 

Most definitely. Thanks for the image, I know what my demands are going to be on my next birthday lol.

 

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