Adarq.org

your metabolism really does slow down when you're eating below maintenance. so what previously felt like a maintenance level of calories, or even a below-maintenance level, can become a surplus.

"In the classical Minnesota experiment, young men with a maintenance requirement of 14.6MJ/d were restricted to 6.6 MJ/d for 24 weeks.9 They reached energy balance at the end of the experiment, with 58% of the total energy saving being ascribed to a reduction of activity- induced energy expenditure; of this total energy saving, 40% was due to reduced body weight and 60% was due to reduced physical activity."
Sf the total reduction in energy expenditure, nearly 60% of it was due to less calories burned during exercise of which 40% was due to being lighter and 60% was doing less total activity. That means that most of the adaptive component isn't even in metabolic rate in the first place.
It's changes in energy expenditure during activity, both formal exercise and SPA/NEAT

Something's changed in my mindset. Getting 'used' to weighing more. It's part of that buzz you get when you're getting bigger and stronger and you are inclined to overlook bodyfat% in favour of PRs. However, i'll strive on keeping a sane outlook about things:

pros of weighing more -- it's like wearing a weight vest, everything is stronger as a result of training with this bw, feel bigger/stronger
cons of weighing more -- harder on joints, recovery etc when running, jumping, balling, bodyfat is easy to gain, very hard to lose

so i have to keep a balanced perspective on all of this. next two weeks are still using 130-137.5kg volume worksets so i have no reason to go gain weight since this are baby plates still. The two volume workouts of 6x6x130kg and 6x5x137.5kg i can eat more around them, but that's 2 weeks worth of clean eating and possible bf% reduction possible if i do it right. i can gain a bit of muscle and lose a bit of fat and become a lot stronger. The traing goal is just to earn the right to use 140kg for worksets, not to gain weight.

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In other news, now that ive added sprints, i'll find it easy to just repeat them. the hardest part for me is always adding stuff cos im super conservative but one i do, things usually become routine, so im happy about that. Have covered the 5 key areas of : running, jumping, lifting, balling and clean eating - give it time and it will pay off. Athleticism here i am

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Also cabel rows are amazing assistance which i shud keep doing reg. ive coupled them with rdls and together they will reinforce each other. the only 2 things missing are prob medball throws and barbell hip thrusts but tryna not to make workouts too long. also, im happy to focus on push presses, i dream of putting up 100kg by year end but to get there i obv at least need to be able to bench that much lmao. that's a pipe dream.

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recovery recovery recovery, gna use the tens unit heavily, constrast showers, compression gear all of that. but i couldnt sleep with my cmpression pants last night, it's getting too warm to wear them to sleep ..

+1 to what LBSS said, how much do you really want it.

I remember when it used to rain on the field I ran on and I just couldn't let the weather dicatate my running, and it rained heavy, so I went out and just pushed myself to do it, its happened alot for me.

Rain is the average weather in britain but if you want it bad you will be motivated by your determination to train in the rain and will push you.

Quote from: maxent on October 06, 2016, 08:09:17 am

i think i will skip sprints.. im afraid of wrecking myself for squatting 6x6x130kg on sunday if i add some unknown disruptive variable by introducing sprints all of a sudden :/ i really hate this situation .. fuck the weather for ruining my routine i had build up. part of me thinks i ca make it work if i eat loads but im not trying to gain weight anymore, alreaady too heavy/fat at this bw to justify that

Weather permitting you should do some sprints.

Remember 130kg is fkn babyweight!!! Kill it. You got this whether you sprint or not.

cheers! done. weather is gorgeous now, ive got no reason but inertia to avoid them.

I like your progress lately but pls stop with these 110-130kg jump squats... that can't be healthy.

no probs .. im not doing any plyos atm and my ankle doesn't like dunking so im tryna do some sort of reg wkly jumping at least, not in love with these by any means.

This my favourite thread at the moment, lol. Don't have much to add but was wondernig, im tallking to a girl who is constantly collecting medals for marathons .. and i know she does it to raise money for charity which is cool but i wonder what her times are like, dont really wanna ask tho in case it's mediocre and i have to feign acceptance

I just wanted to write down on the remarkable present situation where im able to say i squatted a PR while weighing much less (15kg/30lb less) than when I set the record broken and im not even doing them in a high state of arousal (like with stimulants, psyching up, or other such tricks which i'd rather not disclose lol). Im not supplementing creatine. Not using a belt (save for 2 sets of 2 reps per week as assistance) or any other gear (sleeves etc). And most of all, im doing it while playing my sport regularly. Im sure when i set those PRs i was all-in on lifting. So that's kinda cool. In season PRs given all of the above is pretty sweet. This is just groundwork though, the real results/achievements will happen when i use 150kg for worksets of 5x5 and eventually 6x6. That by year end would be amazing.

In addition to my last post, the following day i'm 82.6kg but looking leaner AND i feel a lot better recovered than expected considering last tuesdays 137.5kg doubles destroyed my back so much i cudnt even walk without wincing .. but since then an adaptation has taken place and im ready to tackle the rest of this cycle's milestones (6x6x130, 6x5x137.5kg in the next 2 volume sessions and and 6x2x140kg next tuesday). Def sprinting thursday too, think i can handle it now, recovery wise.

aite so im weighing 85kg and i dunked on court 1 which is the proper rim, slightly higher prob regulation. my ankle complained but not too much. so i will test again in a week. game was decent, i spent a lot of time on the bench. played some minutes tho, got an and-1 which i converted and a block. thats about it lol.