The Intelligent & Relentless Pursuit of Muscle™
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Caveman
Level

Join date: Nov 2002
Posts: 213

Hi, its been a bit more than 2 years since I last posted here. I'm 36 now, I married that girl I went to Portugal with and we now have a 7 months old daughter. So yeah, things did went well for me. I still train my ass off and one thing I found out is that once you get to a certain point, you can trust more on your instincts on training. Once the fundamentals of each method are clear for you, it gets eaiser to mix them and get the best results. Also, after years of training you get a better knowledge of yourself and you can assess faster and more accurately how your routine and diet are working for you.
This, and be certain about it, comes after years and years of food logs, workout logs and having a record of everything you do and dont do. These logs are your DNA and theres no other way to know it.

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johnman18
Level 2

Join date: Aug 2005
Posts: 1083

Damn! It's nice to see you're posting on here again. I remember reading your thread when I first started posting on here.

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TommyGunz32
Level 3

Join date: Jun 2009
Posts: 471

beast mode

those vids were pretty sick

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dez6485
Level 5

Join date: Sep 2005
Posts: 2223

Caveman,

I assume this is the best place to ask you questions? I've been reading some Lyle McDonald stuff as you suggested early in the thread. As I posted in your "what's new" thread, my goal is to shed the fat right now, and then slowly build back up quality mass. I am keeping carbs low, protein high, fats moderate I think. 300g protein, 50-60g carbs, about 80g fat.

Originally I was just going to keep the carbs low, then I read I should have refeed meals/days. The first week I purposely did not do a carb up, because I didn't feel like I needed it. I was planning to carb up this coming Sunday, two days after my last workout of the week, friday.

According to Lyle M, glycogen replenishment is greatly reduced if you're carbing up on a non-workout day. Even more so I would assume 2 days removed from a workout. Also he says that it's best following a full body workout- no problem there as I'm doing TBT. I've also seen you write something about carb loading immediately following your last workout of the week, so looks like I'm doing that friday. Here's the part I'm questioning- I'm going to a brunch Sunday, so that was going to be my carb up day, because I would have all sorts of foods available to me, and could possibly indulge a bit, while also helping myself out, via carb loading that my body likely could use by that point. (Already looking flat, etc).

1) Should I carb-load all weekend? Starting friday night? Would it be better to push friday's workout to Saturday, and then load carbs sat+sun? I'm obviously trying to fill the muscles back up without putting any fat back on. Also, he says to load carbs at about 10g/kg of LBM, which puts me at 700+ carbs in first day- but also to stay within maintenance calories- well 700g carbs is allready 400+ calories over my daily intake at this point- so I'm confused on that?

2) Given the situation, what would you recommend?

Perhaps more details of workout would help- I'm now utilizing CW's TBT, mon/wed/fri- obviously I'm working in the same frequency if I were to do mon/wed/sat this week- hence the idea to push fridays workout until saturday to reap more benefits of having carbs on sunday.

Ideas/thoughts/further details needed?

Thanks

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Caveman
Level

Join date: Nov 2002
Posts: 213

dez6485 wrote:
Caveman,

I assume this is the best place to ask you questions? I've been reading some Lyle McDonald stuff as you suggested early in the thread. As I posted in your "what's new" thread, my goal is to shed the fat right now, and then slowly build back up quality mass. I am keeping carbs low, protein high, fats moderate I think. 300g protein, 50-60g carbs, about 80g fat.

I wouldnt go less than 100g CHO, not with the rep ranges you are doing in the final weeks. You will burn a lot of muscle. 50-60 is just what the liver manages, give your muscles something to chew.

Originally I was just going to keep the carbs low, then I read I should have refeed meals/days. The first week I purposely did not do a carb up, because I didn't feel like I needed it. I was planning to carb up this coming Sunday, two days after my last workout of the week, friday.

Carb up the moment you pull your last rep. You already come in a carb depleted state, those 2 extra days will just hurt you. You have to discover your own carb up time length, thats trial and error.

According to Lyle M, glycogen replenishment is greatly reduced if you're carbing up on a non-workout day. Even more so I would assume 2 days removed from a workout. Also he says that it's best following a full body workout- no problem there as I'm doing TBT. I've also seen you write something about carb loading immediately following your last workout of the week, so looks like I'm doing that friday. Here's the part I'm questioning- I'm going to a brunch Sunday, so that was going to be my carb up day, because I would have all sorts of foods available to me, and could possibly indulge a bit, while also helping myself out, via carb loading that my body likely could use by that point. (Already looking flat, etc).

Ok, workout friday afternoon, start carb up with mostly sugars and then slowly change to more complex carbs to the end of saturday. Finish your carb up at the brunch, go for protein first and then indulge yourself, but thats it. A brunch is not that much of a planned refeeding.

1) Should I carb-load all weekend? Starting friday night? Would it be better to push friday's workout to Saturday, and then load carbs sat+sun? I'm obviously trying to fill the muscles back up without putting any fat back on. Also, he says to load carbs at about 10g/kg of LBM, which puts me at 700+ carbs in first day- but also to stay within maintenance calories- well 700g carbs is allready 400+ calories over my daily intake at this point- so I'm confused on that?
Start at your actuall calories and then next time go higher, and higher, until you are overspilling, meaning you can see water is not any more going intracelular, but filling under your skin. Also remember to dring 2-3ml water/ 1 gram carb

2) Given the situation, what would you recommend?

Perhaps more details of workout would help- I'm now utilizing CW's TBT, mon/wed/fri- obviously I'm working in the same frequency if I were to do mon/wed/sat this week- hence the idea to push fridays workout until saturday to reap more benefits of having carbs on sunday.

I always like to my last workout saturday morning when using depletion/supercompensation technics. That way I can go through the weekend eating much more relaxed and this gives you time to enjoy these meals. You will also look more human for family and friends..LOL

Ideas/thoughts/further details needed?

Thanks

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dez6485
Level 5

Join date: Sep 2005
Posts: 2223

Thanks Caveman, I will add some carbs. Seeing as I have about 40+g to add, I assume should add them around the workout- perhaps prior to, so that I feel a bit more like my "old self" in terms of energy during the workout? Thanks again, you're a huge inspiration to "quit thinking about it and just fucking do it"!

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Christine
Level 3

Join date: Nov 2002
Posts: 7519

Bump.

Just for the hell of it.

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