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Ryan's Indigo-3G Experience
 

Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

ryanbCXG wrote:
Michael Ranfone, CSCS wrote:
sorry to be a pain in the ass but can you give me some medical history of injuries pain patterns of any other symptoms that you experience now or ever?
have you ever had an xray or film of your spine/hips?

i do like where muts is going with this a lot of the time you can clear foot/ankle issues up by focusing on the hip in particular external rotators but you'll be best served going at it from both ends
i also fully agree with the extreme rom split squats or any EQI type work and maybe stopping (for a little while) the aggressive bilateral lower body stuff- the worst thing you can do is intensely load a faulty movement pattern

lots of stuff going on but hit me back with some more info and ill do my best to help

you obviously have soft tissue stuff going on but you may wanna rule out any structural issues as well so seeing a specialist is always an option for you


I have torn hip flexors in both legs in HS. I tore some ligaments in my low back in HS as well. I also tore my right hamstring 2 times back to back years in HS. Other than no bad injures like broken bones.


LOL- thats it huh? i think you would have been better off breaking bones!
do you remember what ligaments and how you did it?

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

Michael Ranfone, CSCS wrote:
ryanbCXG wrote:
Michael Ranfone, CSCS wrote:
sorry to be a pain in the ass but can you give me some medical history of injuries pain patterns of any other symptoms that you experience now or ever?
have you ever had an xray or film of your spine/hips?

i do like where muts is going with this a lot of the time you can clear foot/ankle issues up by focusing on the hip in particular external rotators but you'll be best served going at it from both ends
i also fully agree with the extreme rom split squats or any EQI type work and maybe stopping (for a little while) the aggressive bilateral lower body stuff- the worst thing you can do is intensely load a faulty movement pattern

lots of stuff going on but hit me back with some more info and ill do my best to help

you obviously have soft tissue stuff going on but you may wanna rule out any structural issues as well so seeing a specialist is always an option for you


I have torn hip flexors in both legs in HS. I tore some ligaments in my low back in HS as well. I also tore my right hamstring 2 times back to back years in HS. Other than no bad injures like broken bones.


LOL- thats it huh? i think you would have been better off breaking bones!
do you remember what ligaments and how you did it?



Other than the hamstring no one ever figured out specifics. I live in a very very small town so no specialist other than a general PT who i assume does not have very extensive knowledge. The back happened in hockey dont remeber exaclty how. Twisting maybe not quite sure. The hip flexors were in football and the hamstring both times were in track sprinting. Right be fore our team went to state both times. Really sucked.

Yeah my lower body is a bit of a mess. I need full replacement of my lower half.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

thats a shame you would benefit greatly from some direct mt work on those areas

well my thinking cap is on
ill be in touch
-mr

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

Really appreciate it Micheal

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Mutsanah
Level 10

Join date: Jan 2010
Posts: 793

Ryan:

Could also be possible you just healed "wrong". In other words, with all those tears, you've gotta have scar tissue and/or adhesions that are restricting proper muscle movement even within the fascia.

Make the trip to CO Springs and see Dr Leahy - fix you right up.

M

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

sorry i have really been swamped with a bunch of projects and the fact that i cant actually see you makes it a lot more difficult
1st thing 1st keep doing the stuff that you think is helping and get rid all the stuff you find questionable so we can at least start ruling things out
also check out my movement capacity article and perform the single leg progression before and after your "warm-up" period
at the end of your workout as a cooldown use either the extreme split squat or bulgarian split squat hold
keep a detailed log of these activities and your response/feeling of before during and after your workouts and post them in my log so i can add/subtract accordingly
-mr

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

Alright I will do that. Thanks MR. I have noticed that hip flexion with my right leg is worse then my left. I seem to hit a painful blockage at about 90 degrees. It occurs right at the glute ham tie in. Both are lacking internal rotation in extension and also lacking a lot of external rotation. Shoulder internal rotation is almost not existant. T spine mobility is getting better. That is what i have found so far.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

4/2/12 Shoulder/Traps

75* high incline DB press: 85x6,5,5,5,5

65* high incline wide girp BB press: 165x9,8,8,7,7

75* DB Arnold press: 65x8,8,7,7,6

Lateral raise: 30x12,12,12,12,11

Heavy Parital lateral/Full/Top Half: 75x30/9/9, 23/8/8, 23/8/8

Cable upright row: 130x10,10, 10,9

Strip the rack shrug/Db shrug: 155/100x12/8, 12/8, 12/8

TB shrug/55 incline shrug: 235/55x20/9 285/55x20/9

Might have to dorp the weights a bit further. Still really trying to get a feel for this shoulder workout. Again performance was matched in reps but the quality was better. Very intense workout. I found shoulder presses can only come down to about my mouth or slightly lower but not below my chine otherwise my right shoulder loses position and barley does any pressing and is quite weak. I also wonder if shoulder day doesn?t suffer a bit since I have a no carb day low cal day the day before and this time a lower carb lower cal day the day before that. Will play around with that and see.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

4/3/12 Quads

TBD: 145x8, 235x6, 275x4, 325x3, 375x8,8,8,7,7

Front squat: 205x9,9,9,9,8

TBD: 305x17

BSS: 60x10,9,9,9,9

Walking lunges: 70x8, 7,7(reps per leg)

Leg extensions: 190x10, 210x10, 220x11 (+ reps) 155x25,16,15,15,15,15 (30-45sec rest)

15min incline walk for da calves

Workout went well. Lifts coming along nicely. Trap bar deads were good. Very strong reps. Front squat depth was good and also very strong. Bar was rolling around a lot less so that was nice. High rep set of trap bar deads brutal and left me panting for breath. The rest was good an left with a crazy pump. Extreme stretching done after. Also lots of stretching after the walking. Started off the session with rolling and mobility work. Seemed to help

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

4/4/12 BACK BIs

Pull ups Medium grip: +25x8,8,,8,8,6 BWx7

BB row: 265x11,11,11,11,11 Drop set 225x12

Reversed neutral pulldown: 132x12,11,10, 1.5 reps @ 120x 8 Medium wide pulldown: 132x10,10

Seated neutral row: 180x11,11,10 1.5 reps 144x7 Overhand seated row: 144x13, 13

Stretcher: 96x10,9,9,9,8,8,8 120x6 (30sec rest) (+ reps)

Close grip ez cable preacher curl/tricep reverse pressdown/weighted crunch: 90x10,10,10,10,10,9,9,9,9,8 (weight for curls only the others were active rest) (+reps)

4/5/12 Chest/Tri

DB Press: 100x8,8,8,8,7

Cybex machine press: 2ppsx10, 3ppsx8,8,7,6 2pps+1 minibandx8 +1more mini band x7

15* inlcine power fly (45sec rest): 55x9,9,8,8 (1min rest)

High to low cable cross over: 50x10,10,10,9,9,9 (30sec rest)

Extreme chest stretch 5min elyptical

Ez skull crusher/CGBP: 4 sets

Rope pressdown/bw dip: 4 sets.

If anyone wants info on how the workouts are let me know but I will just most likely be posting summarys unless there is interest.

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

If anyone is still interested in log i will update the workouts. Just let me know. If not i am wont type them up.

Anyways still training like crazy and eating more than most do in a week. Love it

Changing up my schedule of eating and training a bit on the days that i can based on some interesting reading. Again if interested just post up and i will be happy to type up my thoughts if not i wont :)

Happy easter all

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

Alright seems there still is bit of intrest so i will gladly type up the changes that i am implementing

On days where i dont work I will be moving my workout from 4pm to 10am or so. I am doing this to take advantage of a possible phenomenon that i have read about on another forum. This forum IMO is much more scientific and has a better population of scientific contributors. But that is not the point. The info and the studies look good. The idea is to with hold carb intake after a workout. The longer the better. Studies have shown that if carb intake is with held not only does insulin sensitivity and responsiveness (those mean different things BTW) increase but protein synthesis increases and protein degradation decreases along with fat burning increasing. SInce i still like the lay out of backloading i will not be following the scheudle that was laid out by holding off on carbs until before the next workout. I will still do my normal backload at night. I am unsure of if this is enough time to gain any benefit but it should be a fun experiment.

If you have questions or comments please feel free. I welcome all discussion

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

Forgot to upload this. But 3 weeks ago this was what i added on top of my normal intake. Not fat yet

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iDrDan
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Join date: Oct 2011
Posts: 1241

ryanbCXG wrote:
Alright seems there still is bit of intrest so i will gladly type up the changes that i am implementing

On days where i dont work I will be moving my workout from 4pm to 10am or so. I am doing this to take advantage of a possible phenomenon that i have read about on another forum. This forum IMO is much more scientific and has a better population of scientific contributors. But that is not the point. The info and the studies look good. The idea is to with hold carb intake after a workout. The longer the better. Studies have shown that if carb intake is with held not only does insulin sensitivity and responsiveness (those mean different things BTW) increase but protein synthesis increases and protein degradation decreases along with fat burning increasing. SInce i still like the lay out of backloading i will not be following the scheudle that was laid out by holding off on carbs until before the next workout. I will still do my normal backload at night. I am unsure of if this is enough time to gain any benefit but it should be a fun experiment.

If you have questions or comments please feel free. I welcome all discussion



Sorry about the late response, Ryan, but it'd be great if you kept updating your log in detail as you have been.

That is interesting. I had a atheltic trainer in D.C. who did similar things with his diet. He would go for 1-2 days straight without eating anything and he said he felt energetic and just as strong if not stronger as he did when eating. It totally contradicted anything I believed to be true but he had great results. So...while your plan sounds kind of crazy to me, I hope it works for you and I'll be awaiting to see what you think about it.

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nateschmidt24
Level 10

Join date: Nov 2009
Posts: 611

ryanbCXG wrote:
Alright seems there still is bit of intrest so i will gladly type up the changes that i am implementing

On days where i dont work I will be moving my workout from 4pm to 10am or so. I am doing this to take advantage of a possible phenomenon that i have read about on another forum. This forum IMO is much more scientific and has a better population of scientific contributors. But that is not the point. The info and the studies look good. The idea is to with hold carb intake after a workout. The longer the better. Studies have shown that if carb intake is with held not only does insulin sensitivity and responsiveness (those mean different things BTW) increase but protein synthesis increases and protein degradation decreases along with fat burning increasing. SInce i still like the lay out of backloading i will not be following the scheudle that was laid out by holding off on carbs until before the next workout. I will still do my normal backload at night. I am unsure of if this is enough time to gain any benefit but it should be a fun experiment.

If you have questions or comments please feel free. I welcome all discussion


Sounds interesting looking forward to the experiment. So is there any pre/peri carbs?

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

iDrDan wrote:
ryanbCXG wrote:
Alright seems there still is bit of intrest so i will gladly type up the changes that i am implementing

On days where i dont work I will be moving my workout from 4pm to 10am or so. I am doing this to take advantage of a possible phenomenon that i have read about on another forum. This forum IMO is much more scientific and has a better population of scientific contributors. But that is not the point. The info and the studies look good. The idea is to with hold carb intake after a workout. The longer the better. Studies have shown that if carb intake is with held not only does insulin sensitivity and responsiveness (those mean different things BTW) increase but protein synthesis increases and protein degradation decreases along with fat burning increasing. SInce i still like the lay out of backloading i will not be following the scheudle that was laid out by holding off on carbs until before the next workout. I will still do my normal backload at night. I am unsure of if this is enough time to gain any benefit but it should be a fun experiment.

If you have questions or comments please feel free. I welcome all discussion



Sorry about the late response, Ryan, but it'd be great if you kept updating your log in detail as you have been.

That is interesting. I had a atheltic trainer in D.C. who did similar things with his diet. He would go for 1-2 days straight without eating anything and he said he felt energetic and just as strong if not stronger as he did when eating. It totally contradicted anything I believed to be true but he had great results. So...while your plan sounds kind of crazy to me, I hope it works for you and I'll be awaiting to see what you think about it.


I will certainly try and keep it updated then.

FOr maximal muscle gain you do not want to withhold protein. Ideally you want to load carbs pre workout and then go no carb until you load pre workout next time which would be 24 to 36 hours or so depending on schedule. Post workout you also still want an insulin spike so you should use leucine and some fast acting protein to create that. Then lots of protein. The next day you can chose to make a fat loss day and keep carbs low and do low intesity work or do another workout and load carbs if you are in a growth phase.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

nateschmidt24 wrote:
ryanbCXG wrote:
Alright seems there still is bit of intrest so i will gladly type up the changes that i am implementing

On days where i dont work I will be moving my workout from 4pm to 10am or so. I am doing this to take advantage of a possible phenomenon that i have read about on another forum. This forum IMO is much more scientific and has a better population of scientific contributors. But that is not the point. The info and the studies look good. The idea is to with hold carb intake after a workout. The longer the better. Studies have shown tahat if carb intake is with held not only does insulin sensitivity and responsiveness (those mean different things BTW) increase but protein synthesis increases and protein degradation decreases along with fat burning increasing. SInce i still like the lay out of backloading i will not be following the scheudle that was laid out by holding off on carbs until before the next workout. I will still do my normal backload at night. I am unsure of if this is enough time to gain any benefit but it should be a fun experiment.

If you have questions or comments please feel free. I welcome all discussion


Sounds interesting looking forward to the experiment. So is there any pre/peri carbs?


From what I have read it is ideal to carb load before the workout and maybe continue through the first part of the workout. I wont be doing this just because it doesnt fit with how i like my schedcule. But for most people i think it would work well. The main point is no carbs after the workout until you start loading pre workout. But again i wont quite be doing it that way, i am making a hybrid model and will see how the results differ with normal CBL

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

A fun update. Had medical school second look this weekend. So Friday drove to madison and looked at apartments then worked out then destroyed a mongolian BBW (more on that in a bit). Sat had the second look at UWSMPH. Great day lots on info. Killed some declicious sandwhiches that were free, some very tastey desserts, quite a bit of premium ice cream that is made at the school. Worked out again. Had some mexican and more 2 quarts more of ice cream. Breakfast today was 4 waffles, 8 eggs, 1 bagel, 4 peices of toast 10 mini muffins. The waffles were topped with PB and honey. AMAZING

A thought that occured to me when i was training on friday. I went into that workout only haveing 500 calories in one meal 18 hrs prior. I started a modified fast at 10pm on wed. I walked 5 mi fasted split in two sessions on thus. I had 500cals of pro at 8pm on thus. I did another 3 mi of walking fast on friday morning and 6x3 Trap bar dead with 325 to get amped up. Then contined to fast until 330 when i had some whey and BCAAs as i started my dead lift workout. I ended up feeling great at the start and ramped up sets of 5 and hit 405x5 for a 2 reps PR. Last time i did 405 it felt heavish. Friday it flew up. I tied my 2 rep PR 455. And then did it a second time for good measure. Backed down to 405 for 5 doubles with 45-60sec rest. Continued on for my full 2 hour wokrout. Felt awesome the whole time. Lesson

Your body has very few limits its your mind that makes the barriers. You have no idea the amazing things you body can do unless you try to push those limits.

BTW i refueled with 6lbs of mongolian BBQ. Actually very "clean" You make your own stir fry so you pick the sauces and meat. and the rice comes on the side and you mix it in. So it was a ton of pro and rice really wiht quite a bit of veggies. I figured that wasnt enough carbs so i went to a grocery store and got some low fat ice cream and killed a 1.5liter container of cookie dough.

The next day i listed some of what i ate but topped the night of again with 2 quarts of cookie dough ice cream and a whole angel food cake. Again continued the feeding into this morning to take advantage of the free hotel food. THe fast began then and will continue to pre workout tomorrow around 11ish.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1241

ryanbCXG wrote:
...sandwhiches,some very tastey desserts, quite a bit of premium ice cream. Had some mexican and more 2 quarts more of ice cream. Breakfast today was 4 waffles, 8 eggs, 1 bagel, 4 peices of toast 10 mini muffins. The waffles were topped with PB and honey. AMAZING

...killed a 1.5liter container of cookie dough.

...topped the night of again with 2 quarts of cookie dough ice cream and a whole angel food cake.



The food you ate goes against all the carbs in the "Basic Carb Guide" and what CS advocates...wheat, dairy, honey, etc., and yet it doesn't seem to negatively impact you buddy! Do you think you would get "better" results (i.e. more quality muscle with less fat gained) if you avoided those foods? Each person's body responds differently to food and training, and it seems as though you are finding what works well for you. BTW, buffets hate people like us haha.

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Lonnie123
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Join date: Jun 2004
Posts: 6213

Damn Ryan... Thats what I call MASSIVE EATING. Fun times.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5504

iDrDan wrote:
ryanbCXG wrote:
...sandwhiches,some very tastey desserts, quite a bit of premium ice cream. Had some mexican and more 2 quarts more of ice cream. Breakfast today was 4 waffles, 8 eggs, 1 bagel, 4 peices of toast 10 mini muffins. The waffles were topped with PB and honey. AMAZING

...killed a 1.5liter container of cookie dough.

...topped the night of again with 2 quarts of cookie dough ice cream and a whole angel food cake.



The food you ate goes against all the carbs in the "Basic Carb Guide" and what CS advocates...wheat, dairy, honey, etc., and yet it doesn't seem to negatively impact you buddy! Do you think you would get "better" results (i.e. more quality muscle with less fat gained) if you avoided those foods? Each person's body responds differently to food and training, and it seems as though you are finding what works well for you. BTW, buffets hate people like us haha.



Yes it really does. Its fairly out of the ordinary for me to eat like that. But i was traveling celebrating and I do like to enjoy myself sometimes and eat what ever I want. I will only live once and I enjoy these foods and I do not have bad digestion/bloating or the like from it. So for me i feel that total avoidance is no where near neccesary and i will never let someone tell me what i can/should be eating. I will eat what i want lol. For the most part though when i do actually just prefer oats, rice, potatoes for carbs. I am not sure how much it affects the quality of gains. I actually came out of the weekend feed looking leaner and fuller lol that I have in quite some time. Do i think eating like that once a week would be a problem in terms of fat gain, most likely. But i do consume ice cream most nights and maintain a semi decent bf level. So someone saying you cannot enjoy the bad foods and maintain a low bf is full of shit.

Now of course i am not trying to trivialize nutrition in the sense that a calorie is a calorie and all of that. The body will hormonally respond to certain foods/macros much different and using that different response you can manipulate the body to do some pretty crazy things but for the large majority of gains/losses it comes down to calories consumed.

Also different foods will activate different epigentic paths which is a subject i find very interesting and has barely been touch but will change the way we look at food.

Sorry for the rambling. I hope that answered some of the question. Feel free to re ask or re word if that did nothing but confuse you :) And yes anywhere there is free food or all you can eat food hate me very much.

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

Lonnie123 wrote:
Damn Ryan... Thats what I call MASSIVE EATING. Fun times.


I certainly did enjoy it quite a bit.

What i enjoyed the most was noting how my body reacted to this over feed after a time of extreme underfeeding. It absolutely soaked the calories up. I was shoveling in food and it was absorbing it as fast as i could get it in. I litterally did not fill up. Some times after my carb loads i eat close to the same volume of food just a bit less cals and my stomach looks like i am going to give brith to triplets at night and by morning it looks like maybe only one baby. This week end i woke up with stomach flat vascular and leaner than ever even after all that bad food and in such large quantities.

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Lonnie123
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Join date: Jun 2004
Posts: 6213

ryanbCXG wrote:
Lonnie123 wrote:
Damn Ryan... Thats what I call MASSIVE EATING. Fun times.


I certainly did enjoy it quite a bit.

What i enjoyed the most was noting how my body reacted to this over feed after a time of extreme underfeeding. It absolutely soaked the calories up. I was shoveling in food and it was absorbing it as fast as i could get it in. I litterally did not fill up. Some times after my carb loads i eat close to the same volume of food just a bit less cals and my stomach looks like i am going to give brith to triplets at night and by morning it looks like maybe only one baby. This week end i woke up with stomach flat vascular and leaner than ever even after all that bad food and in such large quantities.


I'm noticing the same thing today, my post-contest "binge." Lots of healthy food coming in... But I'm not holding back on some "fun" food either. I'm actually getting "drier" and more vascular/veiny as the day goes on. Good times. Super compensation FTW!

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

Lonnie123 wrote:
ryanbCXG wrote:
Lonnie123 wrote:
Damn Ryan... Thats what I call MASSIVE EATING. Fun times.


I certainly did enjoy it quite a bit.

What i enjoyed the most was noting how my body reacted to this over feed after a time of extreme underfeeding. It absolutely soaked the calories up. I was shoveling in food and it was absorbing it as fast as i could get it in. I litterally did not fill up. Some times after my carb loads i eat close to the same volume of food just a bit less cals and my stomach looks like i am going to give brith to triplets at night and by morning it looks like maybe only one baby. This week end i woke up with stomach flat vascular and leaner than ever even after all that bad food and in such large quantities.


I'm noticing the same thing today, my post-contest "binge." Lots of healthy food coming in... But I'm not holding back on some "fun" food either. I'm actually getting "drier" and more vascular/veiny as the day goes on. Good times. Super compensation FTW!


Well until i am doing a contest diet i wont hold back on fun food. I will have my fun food once a week or more depending on my goals at the time. Like this week is a recomp week so only 1 time this week but on my bulking weeks. I was having ice cream every day and not gaining fat. It can be done.

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ryanbCXG
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Join date: Dec 2010
Posts: 5504

Been naughty about keeping this thing updated. Apologies to anyone who is following. I am doing a deload recomp week so i find that much less entertaining in terms up logging

So after my crazy eating breakfast on sunday i fasted 9am sunday to 930 am monday. I broke the fast with bcaas and whey protein just prior to my leg workout.

Workout went well. My deload is a volume and weight deload combo sorta.

TBD started at 60% max did set of 10. did 65%,70% then at 395 i got 9.
Front squats: 3x10x205 then 2 sets of 10 at 185 (thats my deload 2 lighter sets)
BSS 4 sets
Leg press 4 sets
Leg ext 3 sets No intensity technique

Had some chicken post workout with a salad. Did some ring work prior to my evening carbload. Took in 5000cals on monday 500g carb

Fasted from 930pm Mon to Tues at 730. Walked 5.75 miles in split between two sessions. 730 had a salad 9pm had 500cals of lean venison with some broccoli (YUMMY)

Continued modified fast to pre workout today 915 had whey and bcaas again. Upper body today

Floor press: sets of 3 135-175 then 185x5, 205x5, 215x3, 235x5 255x5
DB 15 incline: 100x10,7,7 80x2x8
Seated lateral/standing lateral: 5 times through (last 2 sets used less weight for da deload)
Front KB raise/press/cheat front: 3 sets
BB rows: work sets 275x3x8 225x2x8
Reverse seated neutral pulldown: 3 sets
Wide grip: 2 sets

Had 4 eggs with a bit of motzerella and some eggs whites for post workout after some leucine and hydrowhey.

I will carb load again starting aroudn 7 and end at 9. I will end with 4500ish cals today maybe 5000 again depending. Repeat the exact same fast protocol until friday when i have hammies scheduled.

So this is my deload recomp. Working quite well so far. But its only a couple days deep so far. I am playing around with the modified fasting and light walking to increase fat burning. Been doing a lot of reading on this and the physiology of it really makes sense to me. This should net me lots of fat burning and a large bump in insulin sensitivy. Will continue this until i am happy to start going hard bulking again. With a bit of a modified approach. The feast famine cycle i think is a very key thing to body comp and health.

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