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Quote from: acole14 on September 11, 2016, 04:44:11 am

Quote from: maxent on September 11, 2016, 02:17:02 am

that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ...  at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates

Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).

One of the best points you can make.  Manipulating body weight becomes addictive and it's long term causing failure...

The reason Acole doesn't understand it is because he doesn't constantly fast...

But this pattern is a really bad trap and it's really unhealthy... Basically it is days where you don't eat jump well at this light body weight.  You probably take caffeine or stimulants and this feedback about performance has you floating high and more motivated to stay on your starvation diet...

Eventually you fall off the wagon... This refeed mindset is destructive... Invariably the binge usually comes on a rest day or a bad training day, when you lack the positive reinforcement from gym performance and eat far too much...  You go hyperphasic and your reward system, leptin signaling, and insulin sensitivity gets really thrown... This is supported by new research...  Your starvation diet causes you to lose muscle, your refeeds trigger fat storage, you end up skinny fat! 

Seriously... If you could make this change you wouldn't be stuck below a 30 inch vertical or wherever you are.  You have been saying for years that you have to diet this adipose off... Maybe you do.  But you haven't.  Give up.  Think of it as a one kilo weight belt. 

The formula is simple.   If your fat.  Get unfat.  I don't know if you are "fat".  And I don't know what unfat is for you cause it varies... But.  Fat doesn't work.  So laser focus on getting not fat is what you need.  Don't worry about pushing up your squat goals or anything... Just get unfat.  This isn't a multi year project.  This is a few months for everyone who isn't obese. 

At some point your unfat.  K.  Now stay there.  Make it a goal to weigh the same every morning or night.  Stabilize.  Make that your weight.  Train here.  Achieve here. If you up the workload you may gain a little weight or lose a little weight.  Fine... But it's not the goal.  Stay here for 90% of time. 

Then you have a competition?  Running the 40yd dash at your combine? Need to peak.  Break out the diruetics, caffeine, salt and water manipulation, fasting, etc.  Get dangerously lean for a few weeks.  Take some homo erotic pics like scooby did.  Send them to chicks.  Peak. Jump 45 inches on a vertec.  Run a 4.4.  Do your best. 

Then go back to being the not starved and not dangerously lean version of yourself that you stay st 90% of the year.

I hate to keep getting on you but this is the formula for all successful athletes. 

1) focus primarily on weight loss when out of shape/fat after injury, layoff, etc
2) 90% maintaining stable bw and making gains
3) cutting and manipulating body weight sparingly for championship events


You decide where you are.  I think your lean enough.  I think your at step 2.  Where Acole, LBSS, kingfish, almost everyone on the board is and should be.  When you watch KF dunk videos he is in stage 3.  But it's rare. 

But I don't know.  Maybe your on step 1.  If you insist you are then you are.  So give your self a time limit.  You weigh 77 kilos and truly believe optimal non fat for you is 75?  You know better than anyone.  So give yourself a time limit.   4-6 weeks.  Get under 73 kilos (gotta get to 73 to stabilize at 75).  Go for it.  Don't cheat your diet and don't make training goals that require calories). 

After those 4-6 weeks of you fail or win move to step 2.

Just my two cents.

agree with coges. epic post. one of soooo many.

as for how this relates to me currently (and briefly).. i'm definitely not trying to lose fat/bodyweight anymore. If it happens out of a byproduct of my training, i'll take it.. but I definitely have to eat enough to make sure my running sessions are high quality. I'm at the point now where I can't cut calories at all, or I really feel it and my training gets wrecked. I'm eating just enough prior to my morning run so that I don't die or cramp .. which is basically just a warmup run for my evening session. After that run, i'm getting in alot of calories & hydration, trying to feel very strong for my evening session - in order to really push myself. So far so good.. If I do eat way more than usual, it's on a complete rest day.. but i'm definitely not junking it up.

pc!

<a href="http://www.youtube.com/watch?v=zR1_DTG3GL0" target="_blank">http://www.youtube.com/watch?v=zR1_DTG3GL0</a>

mo farah 5k diamond league a few months ago .. destruction

<a href="http://www.youtube.com/watch?v=rPEXWUA2iPk" target="_blank">http://www.youtube.com/watch?v=rPEXWUA2iPk</a>

apparently this happened at the 5k event yesterday:

http://coralspringstalk.com/child-slapped-by-woman-during-national-anthem-15481

A family alleges a woman slapped their child (mexican american) who didn’t place her hand over her heart during the National Anthem as well as accusing her of not being an American citizen while she volunteered at a City-sponsored 9/11 Remembrance race on Saturday.

updating through the day.


consistency consistency .. consistency.



09/11/2016

Bio: Morning

goals:
- wakeup @ 6 AM
- improve:
-- 100m
-- 200m
-- 400m
-- 1 KM
-- 12 minute test
-- 5 KM
-- L-SLRVJ
-- half squat, half RDL, calf raises, BW upper

last night's sleep: ~8 hours
last night fell asleep: ~11 PM
wakeup = 7 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = none
aches = toenails/toes
injuries = none
standing desk (when on computer): not much
feel = tired
water = alot x 2
mosquito bites: 0



Food

7 AM

- orange juice
- banana



Session: Morning

8 AM
- heat index: 92 F
- metronome: 90 BPM (180 SPM)
- dead

run: 3.14 mi in 22:43
- 5k: 22:28
- splits: 6:49, 7:24, 7:34, rest: ~6:29

light stretching:
- hamstrings, quads, feet/toes



Food

9 AM

- 1.5 x 2% milk
- 0.5 x banana




Food

11:30 AM

- big spinach salad: 9 oz spinach, mixed nuts, goat cheese, stays pita chips, olive oil, balsamic
- green tea
- 2% milk
- rice pudding



Food

2 PM

- 2% milk
- rice pudding
- propel



Food

7 PM
- had to hurry up the session because it was getting dark and I was running in an area with no lights.. thus can't see when it's dark
- sidewalk wet (from pouring rain an hour earlier), so had to be careful

really good warmup:
- 1 mile of walking, light runs, power skips, some dynamic stretches etc

mile run:
- ~5:50
- I got stung right under my eye 3/4ths of the way through.. something slammed onto my face and stung me then I killed it and kept going.. lol

~200m repeats with ~200m light jog recovery:
- 6 x
- everything under 5 min/mi
- felt really good, loved it
- going to start doing more of this stuff, which t0ddday basically recommended way back .. i think i have the guts for it now





Food

8 PM

- 2% milk



Food

9 PM

- 2 x 2% milk
- 1/2 of my brie & turkey sandwich
- stacys chips
- rice pudding

ran out of bananas.. fuq.



Food

10:30 PM

- propel



toes/toenails hurting .. trimmed them up. annoying. <-- felt alot better in the evening session, solid trim :F

might do submax jumps, a mile run, ~400m repeats tomorrow with ~400m jog recovery .. for my evening session.

no programming..

pc!!

dokfsdpfkdspo

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: headache

- warm up

- skater jump x 20,20

- one-step RVJ x 5

- DLRVJ x 10 (submax)

- SL SVJ x 5,5

- glute activation stuff

- stretch

super pissed to have a headache because otherwise body felt good. no way to do max jumps (or squats or really much of anything) with that much pain though so i just did the above and bagged it. try again tomorrow.