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Quote from: maxent on February 09, 2017, 10:07:40 am

will be doing a variety of exercises whenever i feel like it, without worrying about not wrecking my muscles for a scheduled lifting session. to a point anyway. like it makes no sense to avoid doing pushups or jump rope cos you have to squat or bench that day or the following day or what have you, it's just a recipe for mediocrity.

^^^ this. I'm beginning to think work capacity is king. Once you get over that initial adaptation period it will help you in the long run (that's what I keep telling myself anyway  )

for real. i walked up a staircase today that ive gone up hundreds of times (maybe less tho lol) for the first time in a while and i felt unusually strong and stable. cross training has it's benefits. the sprints, weighted ones, etc, bball on hard court, treadmill work, i think it's made my joints stiffer. dont feel as beat up after a game now either!

Quote from: Coges on February 09, 2017, 05:28:42 pm

Quote from: maxent on February 09, 2017, 10:07:40 am

will be doing a variety of exercises whenever i feel like it, without worrying about not wrecking my muscles for a scheduled lifting session. to a point anyway. like it makes no sense to avoid doing pushups or jump rope cos you have to squat or bench that day or the following day or what have you, it's just a recipe for mediocrity.

^^^ this. I'm beginning to think work capacity is king. Once you get over that initial adaptation period it will help you in the long run (that's what I keep telling myself anyway  )

for real. i walked up a staircase today that ive gone up hundreds of times (maybe less tho lol) for the first time in a while and i felt unusually strong and stable. cross training has it's benefits. the sprints, weighted ones, etc, bball on hard court, treadmill work, i think it's made my joints stiffer. dont feel as beat up after a game now either!

right on. 

glad you got into the holiday mood because the food in singapore is UNREAL in my admittedly limited experience. did you go to one of the mall dim sum places?

BS 5x110(PR; paused), 0Fx127.5kg, 6x3x110(PR; paused, failed 1 rep tho when i hit the pins, will lower them from here on)
BP 4x83.5(LPR), 2x85(LPR)
Back Xtn 3x9x70(PR; 10kg vest+3x20kg)
Back Xtn 2x12x30(PR; 35 degree, 10kg vest + 20kg plate)
CND - 2km in 3 sets (so bad but i was spent from lifting)
Total jump rope for today ~250reps
Total activity: 12k units at 2125 (goal met)

BW: 81.0kg (LPR heaviest 2017)

Notes:
Suprisingly good squat day. I'll take it. I wanna master 110kg for volume paused before adding weight (prob go up to 120kg). Happy with training considering all ive had today is 2 shakes. Im doing a proper PSMF atm, not fkn around, just straight up keto with minimal fat (just fishoil).

re jump rope -- im going to try to measure this with my activity monitor cos counting reps messes up my performance loll. so if i take a reading before and after, that shud be a good way to measure how many units i did? thoughts? i dont have to be super accurate just a way to make sure im improving over time and doing a decent amount of work.

Cardio was shit ... but it's ok, i think i need a dedicated training day to get my goal of sub 5 min per km pace. which might be thursdays, im happy to just lift 2 days a week tbh, as long as they're quality sessions. will see.

---

bring on day 2, will try to get 6k units/day of fasted activity around EC doses for the next 2 days, "rest" days. no actual training tho. just keep the fat burning going..

«just straight up keto with minimal fat» lol that's one of the biggest contradictions in itself I've read on this forum so far.
A ketogenic diet is high in fat moderate in protein and very low carbs.

psmf is zero carb, zero fat, high protein. kinda a keto diet on steroids, or a pure keto diet. i had rice and beans for dinner tho, wanted to recover from training today, carbs help. but tmr and monday, i'll go for psmf macros. tuesday, prob ckd macros, weds & thurs, psmf, and finally saturday's training session i think i may force a refeed cos i dont wanna have a bad workout. im still going to abstain from eggs for the whole 10 days though. the only fat im eating is in the fish caps and whatever is in extra lean meat & what i use to cook it.

Why mess around with psmf? It's a risky diet even for the short-term. Technically you're meant to meet with a GP every two months to monitor kidney health. This is straight from a 2014 review*:

The PSMF is indicated only for adults with a body mass index (BMI) of at least 30 kg/m2 or a BMI of at least 27 kg/m2 and at least one comorbidity such as type 2 diabetes, hypertension, dyslipidemia, obstructive sleep apnea, osteoarthritis, or fatty liver.12

If you're 80kgs/193cm then you have an approximate BMI of 21, and yes, BMI is flawed, you're skinny fat and all that. It's still a huge gap from what's recommended. Have you ever tried just eating a standard diet for training athletes (1.3-1.7g protein/kg BW, ~50-65% carbs, ~10% fat etc., surplus vits/minerals from vegetables, fruit etc) and eating 200-500 calories under maintenance?

*http://www.mdedge.com/ccjm/article/96116/diabetes/protein-sparing-modified-fast-obese-patients-type-2-diabetes-what-expect

BW: 79.1kg
Waking HR: 63 (PR)
Activity: 6000 units

Down ~1kg overnight .. i love how rapidly this thing is working. Maybe i can get <78kg by day 10. Didn't  do zero carb last night, im still pretty fkn sore from saturday's training so i thought i should help recovery a bit and had rice and beans. Aiming for 1.5xbw in protein. 5 scoops of whey, 300mL lowfat milk and 1 cup rice & beans shud get me to ~120g.

Mental fog is heavy but im keen to get thru today and punch in the clock. While running my heart rate went crazy, hovered over 160bmp and got up to a max of 214!! so idk, either im really unfit or theres measurement error or both.

Of course your HR would have nothing to do with the PSMF I guess 

I don't want to sound like a prick and half the time I'm not sure I even know what I'm doing but seriously mate, you start a no carb/no fat diet, have a shitty workout and then go and smash some maccas to make yourself feel better. Because #recovery. Stop thinking in terms of 10 day cuts and mini cuts and mini bulks and whatever else. It's so frustrating to sit here and see you spin your wheels. You say you're unathletic/obese but I call bullshit. You've got great ability, dedication, super long arms and when you train and eat in a sane fashion you get great strength gains too. Fix your relationship with food first and everything else will take care of itself.

(yes I realise this is a case of pot/kettle given how I train but fuck me it's so frustrating to see someone else do it)