The Official Gym & Fitness Thread

If that is your goal than keep at it! The best thing to do is find a lifestyle that is sustainable and not a diet. For anyone interested in reading peer reviews articles, this is a meta analysis on diets and this is a quick snippet from it. "To date, no controlled, inpatient isocaloric diet comparison where protein is matched between groups has reported a clinically meaningful fat loss or thermic advantage to the lower-carbohydrate or ketogenic diet [60]. The collective evidence in this vein invalidates the carbohydrate-insulin hypothesis of obesity. However, ketogenic diets have shown appetite-suppressing potential exemplified by spontaneous caloric intake reductions in subjects on ketogenic diets without purposeful caloric restriction. Athletic performance is a separate goal with varying demands on carbohydrate availability depending on the nature of the sport. Carbohydrate restriction can have an ergolytic potential, particularly for endurance sports. Effects of carbohydrate restriction on strength and power warrant further research."

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470183/

 

Pre Break Fast


After Break Fast and Lunch


Food today has been 3 sausage patties, 5 eggs, 1/2 cup shredded cheese, 28 almonds, a zucchini mushroom and chicken stir fry with a cup of cauliflower rice.
1,292 cals
20g carbs
87g fat
112g protein

Now off to the gym

 

I finally broke down and bought a personal torture device as a “congrats on not being unemployed” gift. Some of you may remember that I have wanted to get a rower for like 8 years now. I got a new job/promotion and my commute will be 45 minutes one way (four 10 hr work days). It was already tough making it to the gym at my current job with a short 20 minute one way commute.

It was delivered on Tuesday and I have been doing 20-30 minutes after work before walking the dogs. This morning I did a fun 60 minute row while watching some Netflix. It’s a tight fit in our 800sq/ft house but I am making it work .

I am hoping to incorporate 3 days per week for lifting after I start my new job. I will probably hit the weights Friday-Sunday and row monday - Friday.

Starting Monday I’ll be following the “Pete Plan“ for the rowing. Does anyone have a 3 day workout program they really like?

 

The 500m row as fast as possible is one of the most brutal things I have ever done. 1min27sec was my best ever when I was crossfitting. Tried it for shits and giggles a few weeks ago. 1:36. Almost died. haha. The best I've ever witnessed was a 1:19.

 

That shed tho

 

Ok this is interesting. My reading post gym



I’ve read some articles indicating high intensity exercise (lifting) can knock you out of ketosis because you are summoning your muscle glycogen.

I am drinking me some Crown (3oz) and Coke Zero tonight with dinner. I’ll test one more time before bed but alcohol may interfere with that result.

I will wait probably two more weeks and redo this day. Curious if I can kick all those numbers above 1.5mmol/l. If so I can say I’m fat adapted and I will celebrate with a beer

 

I admire your ability to enjoy treats in moderation. I’d rather have no beer(or crown/coke) than just one. I don’t think I’ve ever had “a” drink. Haha

 

I’m surprised you say that because you are prepping for a meet.

I find it very easy to limit alcohol when I’m training heavily. I just lose desire and when I do drink I’m done after one. I just have too much of an effect the next day.

If I’m not going to go nuts on training I’m all about the drinking lol.

 

I limit my frequency instead. Probably don’t drink but once per month or so. But when I do, I have a big time.

 

As long as I stay away from bon fires and classic country I can control my consumption.

But you get me a fire and Arlo Gunthrie, George Jones, Hank Williams, Jerry Reed etc I have a tendency to lose control.

In fact just thinking about it... it would be a nice night for a fire

Damn you!

 

@ThunderCookies @Supra TT @tacopaulo @rngr is there workouts I need to do to target lower back or does it come with the core lifts?

 

Wendler recommends Goodmornings and the roman chairs you said you did. Its primarly hams/glutes but does help with posterior chain strength.

I seriously recommend you give his 5/3/1 a try. Its simple and he tells you exactly what to do. Its nice if you say you are burnt out because it takes the thought out of the routine.

Edit: I’m going to retract that. I’m speaking too soon. When you are ready for a bulk do 5/3/1. It may not be the best choice if cutting.

 

The only direct accessory movement I do for lower back is the reverse hyper, but I do them a lot. I do them for more of a prehab/rehab for my sciatica purpose, but it’s training nonetheless. Not many gyms have them though.

back extensions are easy to setup if you have access to a GHD.

 

Yea it's easy when I'm on also. Alcohol no no no now a little Molly might be just what the doctor ordered for a water pull cardio night.

 

Not doing any programs yet. I’ve been eating more, working out in the evening since they cut me to 10 hour days at work and have been just focusing on the pump while working out. It’s feeling amazing and stronger.

after I move to VA and get settled in, I’m gonna get super serious and get a trainer/coach and get my diet on point and get a workout program.

there’s quite a few gyms and trainers in the area too since it’s on the beach in a huge city.

so I guess I consider this a break although I’m still eating healthy only and working out daily. Just not stressing about the little details right now. If anything, I’ll just gain some weight but since I try my best to lift heavy it should goto gains and will make me look bigger when the cut does come.

 

Gotcha gotcha. Just wondering how people get that jacked Christmas tree back and if there’s any exercise to target it or if it’s like Abs and just kinda comes with time

 

Lats.

 

I “feel” my the lower part of my lats the most doing snatch grip BB rows.

 

Annnnd back in ketosis (barely)


Sorry it’s upside down LOL

 

you want to hit anything on your back you just gotta deadlift