271
Nutrition & Supplementation / Re: What's the consensus on IF while bulking?
« on: March 28, 2019, 01:31:19 pm »Nah that's not specific to IF.
What are you referring to here
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What are you referring to here
272
Nutrition & Supplementation / Re: What's the consensus on IF while bulking?
« on: March 28, 2019, 11:18:41 am »
what about the supposed benefits of increased insulin sensitivity while IF?
also, source on metabolism slowing down after a 16hr fast?
also, source on metabolism slowing down after a 16hr fast?
273
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: March 28, 2019, 10:57:51 am »
figure i should post something in here every now and then
finished a cut very nicely, bottomed out at 182.0lbs which i haven't been since high school! I was also very dry (as in, did a full water fast the day before, and then a dry fast on the day of my weigh-in). next week i binged. cutting a little this week to re-do that, and doing a slow lean bulk. currently at like 188lbs ish. Hard to really gauge my weight since i do a lot of fasting, both water fasting and dry fasting. freakin love fasting.
love using full day fasts for cutting. the benefits are amazing. i even did a ~65hour fast to finish off my cut with a couple of ~14hr dry fasts included in there. you don't even get that hungry. helps me sleep very well, too. it's amazing. minimal strength loss and i love not having to cut for months at a time.
lifts are like... squat 295x5, RDL 385x5, incline db bench 90x8 (pr is 100x6, goal is 100x10),
i miss playing basketball. i gotta find a qualified PT near me, get some MRIs of my knees, and take this SERIOUSLY. my cardio sucks man. i'm 26 now and i should start caring about cardio.
Whats my goal now? why do i lift? tbh, i just want to stay looking good and be healthy. i also hate having a fat face. after a certain bodyweight it's like boom my face is fat and bloated and it's a huge difference.
my target strength levels squat 405x1, db incline bench 100x10, rdl 495x1, chin up maybe +100x5. if my knees seriously heal up, maybe ill go kingfish and just work back up to a 455 squat like i used to have and work on that 40" standing vert. but it's not so important to me anymore. would be cool as hell though.
thinking of doing some kind of martial arts in the future, God willing. men are the protectors and maintainers of women, and i need to get on that. i have the job part down (not a crazy salary but enough for me) and the physique, but i've never been in a fight in my life lol
work has been real good to me. been having a lot of work from home projects. got hotspot on my phone, i work on my laptop while driving with my friend, or local dunking donuts, sometimes i log in to check my mail while at the gym eating my preworkout clif bar at the table, etc. not having to commute saves so much time, and wakign up at 5:30am daily on top if that is just amazing. i wake up and have a few hours to kill before i have to sign on. can even take a mid-day nap as part of my lunch break without anyone knowing.
been really slacking on learning my arabic, but i'm picking it up here and there very slowly. very cool to listen to the dawn prayer recitation and understand some things here and there. what a sick language (at least the standardized Arabic is). i could go on and on about the very basics of the root system and how even individual letters have characteristics, so beast. i think i posted before about how when i started to pray 5x a day, all of a sudden i didn't need as much sleep. wide awake by 7am -- not just awake, but like fully functioning awake on 6hrs of sleep (unusual for me). i was guessing that the change was due to entering a deep sleep much quicker. i got a sleep study done for suspected sleep apnea and they discovered that within three minutes of falling asleep i was entering REM. They want to test me for narcolepsy now lol. kind of confirms my guess of falling into deep sleep very quickly, but to be fair i dont have this data on me from before praying 5x/day
some meals i've been having recently, home cooked:
some beef patties with olive oil, spinach, mushrooms, onions, salt pepper paprika cayenne, then i threw in some eggs on top and melted provolone and gouda in:
home made halal guys, thats cauliflower rice in there (tastes amazing) with some veggies and idn what spices. got the sauce from halal guys, this thing tasted incredible, probably better than the famous cart itself:
Then my other friend came over and melted some cheese on top and seasoned it more... the cheese melted even more afterward (not pictured):
meatballs stuffed with cheese, aka meatbombs. also some zuchini salad, tastes so freaking good:
steak with provolone and parm crust, cauliflower rice and avocado:
i don't eat like this every day. usually its a protein shake, some greek yogurt combos: fig preserves + crushed cashews, honey + granola + banana, strawberry preserves + black seeds, and some eggs with a bunch of random stuff thrown in
finished a cut very nicely, bottomed out at 182.0lbs which i haven't been since high school! I was also very dry (as in, did a full water fast the day before, and then a dry fast on the day of my weigh-in). next week i binged. cutting a little this week to re-do that, and doing a slow lean bulk. currently at like 188lbs ish. Hard to really gauge my weight since i do a lot of fasting, both water fasting and dry fasting. freakin love fasting.
love using full day fasts for cutting. the benefits are amazing. i even did a ~65hour fast to finish off my cut with a couple of ~14hr dry fasts included in there. you don't even get that hungry. helps me sleep very well, too. it's amazing. minimal strength loss and i love not having to cut for months at a time.
lifts are like... squat 295x5, RDL 385x5, incline db bench 90x8 (pr is 100x6, goal is 100x10),
i miss playing basketball. i gotta find a qualified PT near me, get some MRIs of my knees, and take this SERIOUSLY. my cardio sucks man. i'm 26 now and i should start caring about cardio.
Whats my goal now? why do i lift? tbh, i just want to stay looking good and be healthy. i also hate having a fat face. after a certain bodyweight it's like boom my face is fat and bloated and it's a huge difference.
my target strength levels squat 405x1, db incline bench 100x10, rdl 495x1, chin up maybe +100x5. if my knees seriously heal up, maybe ill go kingfish and just work back up to a 455 squat like i used to have and work on that 40" standing vert. but it's not so important to me anymore. would be cool as hell though.
thinking of doing some kind of martial arts in the future, God willing. men are the protectors and maintainers of women, and i need to get on that. i have the job part down (not a crazy salary but enough for me) and the physique, but i've never been in a fight in my life lol
work has been real good to me. been having a lot of work from home projects. got hotspot on my phone, i work on my laptop while driving with my friend, or local dunking donuts, sometimes i log in to check my mail while at the gym eating my preworkout clif bar at the table, etc. not having to commute saves so much time, and wakign up at 5:30am daily on top if that is just amazing. i wake up and have a few hours to kill before i have to sign on. can even take a mid-day nap as part of my lunch break without anyone knowing.
been really slacking on learning my arabic, but i'm picking it up here and there very slowly. very cool to listen to the dawn prayer recitation and understand some things here and there. what a sick language (at least the standardized Arabic is). i could go on and on about the very basics of the root system and how even individual letters have characteristics, so beast. i think i posted before about how when i started to pray 5x a day, all of a sudden i didn't need as much sleep. wide awake by 7am -- not just awake, but like fully functioning awake on 6hrs of sleep (unusual for me). i was guessing that the change was due to entering a deep sleep much quicker. i got a sleep study done for suspected sleep apnea and they discovered that within three minutes of falling asleep i was entering REM. They want to test me for narcolepsy now lol. kind of confirms my guess of falling into deep sleep very quickly, but to be fair i dont have this data on me from before praying 5x/day
some meals i've been having recently, home cooked:
some beef patties with olive oil, spinach, mushrooms, onions, salt pepper paprika cayenne, then i threw in some eggs on top and melted provolone and gouda in:
home made halal guys, thats cauliflower rice in there (tastes amazing) with some veggies and idn what spices. got the sauce from halal guys, this thing tasted incredible, probably better than the famous cart itself:
Then my other friend came over and melted some cheese on top and seasoned it more... the cheese melted even more afterward (not pictured):
meatballs stuffed with cheese, aka meatbombs. also some zuchini salad, tastes so freaking good:
steak with provolone and parm crust, cauliflower rice and avocado:
i don't eat like this every day. usually its a protein shake, some greek yogurt combos: fig preserves + crushed cashews, honey + granola + banana, strawberry preserves + black seeds, and some eggs with a bunch of random stuff thrown in
274
Crazy Weird Analysis & Stuff :) / Re: Heat Studies
« on: March 28, 2019, 10:41:35 am »
This is some cool stuff I never would have thought could be a thing
also seems refreshing because i feel like i haven't come across any new beneficial sports science in so long
also seems refreshing because i feel like i haven't come across any new beneficial sports science in so long
275
Nutrition & Supplementation / What's the consensus on IF while bulking?
« on: March 28, 2019, 10:15:05 am »
What's the consensus on IF while bulking? I'm looking at a ~2000 calorie weekly surplus (slow bulk)
Is it better for putting on lean body mass while bulking?
I love IF while cutting or maintaining weight, but not sure about bulking
Is it better for putting on lean body mass while bulking?
I love IF while cutting or maintaining weight, but not sure about bulking
276
Nutrition & Supplementation / How to carb load before high volume lifting session?
« on: March 28, 2019, 09:56:19 am »
Sup guys
noticed the past couple of years i havent been able to do high volume workouts like i used to when i was younger. i get gassed after a simple 3 work sets of squats, back ext, calf raises, ab pulldowns. now when i say gassed, i dont mean i'm tired as though i've done a lot of cardio. I mean like i have no will to continue - perhaps its cortisol levels rising. you know the feeling!
so i want to experiment with carb loading rather than lifting in a fasted state like usual
what's the proper way to do this? I tried clif bar + coffee cream and sugar about 30 minutes before lifting once, and had a great workout. but after replicating this a few times, didn't notice much. must have been a fluke that day.
some ideas (i usually have my last meal at 10pm):
- fast until 5pm, eat high GI carbs (50g), then lift 5:30pm and eat another 50g while lifting
- fast until 3pm, eat like 100g oats, then lift at 5pm
- fast until 8am, eat 100g oats, then lift at 11am (weekends)
does it make sense to have some whey pre-workout mixed in there?
on second thought, will drastically improving my cardio (or maybe lactic acid work instead) help me power through hour-long weight sessions where i get plenty of rest times? Or wou
noticed the past couple of years i havent been able to do high volume workouts like i used to when i was younger. i get gassed after a simple 3 work sets of squats, back ext, calf raises, ab pulldowns. now when i say gassed, i dont mean i'm tired as though i've done a lot of cardio. I mean like i have no will to continue - perhaps its cortisol levels rising. you know the feeling!
so i want to experiment with carb loading rather than lifting in a fasted state like usual
what's the proper way to do this? I tried clif bar + coffee cream and sugar about 30 minutes before lifting once, and had a great workout. but after replicating this a few times, didn't notice much. must have been a fluke that day.
some ideas (i usually have my last meal at 10pm):
- fast until 5pm, eat high GI carbs (50g), then lift 5:30pm and eat another 50g while lifting
- fast until 3pm, eat like 100g oats, then lift at 5pm
- fast until 8am, eat 100g oats, then lift at 11am (weekends)
does it make sense to have some whey pre-workout mixed in there?
on second thought, will drastically improving my cardio (or maybe lactic acid work instead) help me power through hour-long weight sessions where i get plenty of rest times? Or wou
277
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 07, 2019, 09:03:07 am »
In for vid 
278
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 27, 2018, 10:35:33 am »
Alright I may be too lazy to update everything, so maybe just my daily weight and my workouts for now. i can track calories and protein on my phone
194lbs this morning
194lbs this morning
279
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 20, 2018, 09:16:58 am »
Been binge eating and slacking in my workouts. Somehow i shot up to 196 pounds one morning!!! 
I guess it's time to cut for 1 or 2 weeks and try stabalizing at right under 190lbs. Man, i cant control myself when it comes to food in this friggen country
gotta lift later today. too lazy to update food log right now
I guess it's time to cut for 1 or 2 weeks and try stabalizing at right under 190lbs. Man, i cant control myself when it comes to food in this friggen country
gotta lift later today. too lazy to update food log right now
280
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 13, 2018, 11:15:25 am »Quote
Tueday - 11/13/18
191.4lbs - Morning fasted after peeing.
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
5g creatine
3 scoops protein +360 72g
1 cup milk +150 8g
18 deglet noor dates +400
4 cookies +280
Protein bar +150 10g
Protein bar +230 20g
4 cups greek yogurt +880 88g
A ton of honey +600
Total in +3,050 198g
BMR -1,800
Walked 2 miles -200
Worked out -300
Thermic Effect of Food -300
Total out -2,600
Balance +450
-= Workout Log =-
Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 7 >> 3min rest.
90's x 5 >> 90sec rest.
70's x 10 >> 60sec rest.
70's x 4 >> 60sec rest.
70's x 4
Pull ups
BW x 5
+35lbs x 2
+60lbs x 5 >>3min rest.
+60lbs x 4 >> 60sec rest.
BW x 10 >> 60sec rest.
BW x 5 >> 60sec rest.
BW x 5 >> 60sec rest.
DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12 >> 60sec rest.
50's x 8 >> 60sec rest.
45's x 8
Seated Cable Rows
200 x 5
220 x 3
240 x 6 >> 3min rest.
240 x 5 >> 60sec rest.
200 x 10 >> 60sec rest.
200 x 6 >> 60sec rest.
200 x 5
DB W Rear Delt Flyes
30'x 8 >> 60sec rest.
30's x 8 >> 60sec rest.
DB Rear Delt Flyes
30'x 8 >> 60sec rest.
22.5's x 12 >> 60sec rest.
Lateral Raises
40's x 12
Lol i gained 6 pounds of water weight + glycogen storage from pigging out the last few days. Didn't even feel like updating my log.
But I think this is a good thing. I'd rather do a body recomp while my glycogen stores are full at ~190 rather than empty at ~185. I can literally feel the bloating in my face, fingers, toes lol. I will probably stabilize at 188lbs or so, which I'm good with. Hopefully having full glycogen stores will stop me from binge eating and also allow me to lift harder? I have a feeling it may. I was supposed to do upper body yesterday though.
Lifting upper body later. Didn't eat yet - the calories logged are planned ahead of time. Aiming for +500 surplus since it's a lifting day.
Edit; Gained strength in some lifts, dropped in others.
281
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 13, 2018, 11:09:37 am »Saturday - 11/10/18
-= Workout Log =-
RDLs
135 x 8
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 7 >> 3min rest.
365 x 5 >> 3min rest.
365 x 4
Barbell Shrugs
275 x 5
315 x 13
315 x 10 >> 60sec rest.
275 x 12 >> 60sec rest.
275 x 10 >> 60sec rest.
275 x 8 >> 60sec rest.
DB Step ups
50's x 8/leg
Seated Calf Raises
185 x 5
205 x 8 >> 60sec rest.
185 x 12 >> 60sec rest.
185 x 10
Standing Calf Raise Machine
495 x 15 >> 60sec rest.
495 x 8 >> 60sec rest.
495 x 8 >> 60sec rest.
Cable Ab Pulldowns
95 x 5
138 x 8 >> 60sec rest.
125 x 8 >> 60sec rest.
115 x 10 >> 60sec rest.
Hanging Leg Raises
8 >> 60sec rest.
6
This higher than usual volume and extra protein has finally put the fluids back in my muscles and I actually look more cut than before even though I weigh a little more!
282
Nutrition & Supplementation / Re: Body recomp question
« on: November 10, 2018, 08:45:55 am »Nah don't worry about some hypothetical better way, it doesn't exist. Your experience is more valuable because you know what works for your body and training. 1 week cut/bulk cycles are a bad idea though because you never give your body a chance to 'adapt' to fat loss / reduced calories which is what you need to burn fat efficiently. Keeping a weekly deficit but eating more calories around training helps you recomp and recover from training, which makes sense and seems to work well in practice.
If 1 week cycles never give my body a chance to adapt to fat loss, then what about cycles even smaller than that like i’m currently doing?
283
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 09, 2018, 07:14:46 pm »Quote
Friday - 11/09/18
-= Calorie Log =-FOOD / ACTIVITY CALORIES PROTEIN
5g creatine
3 scoops protein +360 72g
1 cup milk +150 16g
4 cups nf greek yogurt +500 92g
7 tblsp honey +450
Chocolate +150
3 deglet noor dates +60
Total in +1,670 180g
BMR -1,800
Walked 2 miles -200
Thermic Effect of Food -200
Total out -2,200
Balance -530
Man the days where I don't lift and don't a lot of walking just suck. If it weren't for the high protein I would be starving! Greek yogurt + honey helps a lot and tastes amazing.
284
Nutrition & Supplementation / Body recomp question
« on: November 09, 2018, 05:49:43 pm »
Been out of the loop lately on any latest research.
Currently I’m trying to maintain bodyweight while getting back closer to my previous PRs. I lift 4x/week (upper/lower split). On lift days i aim for +500 caloric surplus and >200g protein. On off days i am for -500 caloric deficit and 150g protein. I weigh about 185lbs now and i would say im 11% bf. I also do IF.
Does it make sense to do this? Am i better off doing 1 week cut/bulk cycles for body recomp instead? 4 week cycles?
Currently I’m trying to maintain bodyweight while getting back closer to my previous PRs. I lift 4x/week (upper/lower split). On lift days i aim for +500 caloric surplus and >200g protein. On off days i am for -500 caloric deficit and 150g protein. I weigh about 185lbs now and i would say im 11% bf. I also do IF.
Does it make sense to do this? Am i better off doing 1 week cut/bulk cycles for body recomp instead? 4 week cycles?
285
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 09, 2018, 05:46:07 pm »
^^ yep, i call it “caloric autoreg” 