Adarq.org

different people respond differently to different diets. you gotta just try stuff out and see what works best for you. for example, my father-in-law started IF'ing and had absolutely no trouble adjusting. he loves it. i tried it once ages ago after discovering that weird swedish bodybuilder on lyle mcdonald's old forum, martin something. hated it, i need breakfast.

calories in, calories out is the core, and you have to get vegetables and fruit and enough protein. everything else can vary, or doesn't matter.

i mean just make sure you have them, yeah.

Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.

this is not true

Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.

31 May

DEADLIFT :
10 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
5 @ 90 kg
3 @ 100 kg
1 @ 110 kg ( extra set )

SEATED DB OHP : 4x10 @ 17.5 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

3 June

Run 7.5K @ 43:38 ( 5:49 pace )

Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.

tell me about it 

Quote from: vag on June 04, 2024, 02:59:33 am

Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.

tell me about it 

Right, saw your log entry, was like dejavu. Our weathers are extremely similar/synced. Very logical since we are at the same latitude but still feels crazy since we are half a planet away in longitude.

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So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.

That's a nice trick. I'm trying to convince/challenge me to eat them raw though. I have plenty of access in high quality fresh fruit, its a shame i don't eat them.
Still failing so far, ate one banana and 1 apple the entire week lol

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Damn log fell back, let's catch up

5 June

ATG SQUAT:
5@60kg
5@60kg
5@60kg
-Switched from one heavy 3 (70kg) to 3x5.


BB BENCH PRESS : 4x10 @ 50 kg

SEATED CABLE ROW : 4x10 @ 65 kg

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6 June

Low aerobic HR zone run 7.5K @ 55:56 ( 7:28 pace )

T+DI over 150 now. Also very sore from squats. Surprising i even got under 7:30 average pace.

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7 June

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg ( +1 rep )

SEATED DB OHP : 4x10 @ 17.5 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

11 June

Run 5K @ 29:10 ( 5:49 pace )
Low aerobic HR zone run 2K @ 17:48 ( 8:53 pace )

Fkn heat wave hit us too early this year. Last night it was T+DI 156 (88+68) at 11pm for christ's sake!
Had to break the run, last year i didn't break runs until late July that TDI was 165, previous years i would endure/fight the heat and start breaking runs around early July.

13 June

Low aerobic HR zone run 7K @ 53:25 ( 7:37 pace )

Slow but it was again T+DI 155 and had squat-sore legs, so still fine.