Home training

Glad to hear that mate

Strongs.

Accountability keeps you strong and keeps you going, pushes you to learn more and learn from your mistakes.

Was a great week, results were not what I expected but any progress is good progress.

Current weight



Let's give it a week and see what happens this week.

Any advice will help. Thanks guys

Don't be disappointed man you had flu this week and you still managed to drop 0.6kg where most go off the rails.

Hi Guys.

bms hang in there man you did good. Most guys would have gained by over eating while sick or would have lost to much losing to much muscle mass.

n Also had a rolercoaster week my body is going haywire I have to go back to the drawing board. Weight went from 99kg to 102kg.
I made my Dumbbells heavier from 25kg in a hand now 30kg in a hand keep them there for my entire total body workout rest betweem sets is minimal but stil doing 5sets reps dropped a little so I think my I gained mass or lean mass as my arms chest and shoulders look full and bigger veins on arms also becoming visible. And I am doing more and longer cariod sessions jog further and longer. So I really do not know what made me gain weight?

Pyroclasm wrote: Don't be disappointed man you had flu this week and you still managed to drop 0.6kg where most go off the rails.

Thank Pyro. Actually forgot about the flu. But the discipline was there. Had cravings but managed.

With the IF, if I take last meal at 21:00 and eat at 14:00 or 15:00 next day, feed from that time to 21:00 again for example, question:

1. For how many days can I do this?
2. Do I eat my calories per day in that space of time?
3. What should be my training for that day? Cardio or I can do weights?

bms wrote: 1. For how many days can I do this?
2. Do I eat my calories per day in that space of time?
3. What should be my training for that day? Cardio or I can do weights?

1. Forever if you want.
2. Yes. Yours is a lot like mine. 14:00-21:00 is eating window.
3. Weights before ending the fast, take 10g BCAAs before training, biggest meal of the day after training if possible. Your other option is to train early evening, have a protein and fat meal when the feeding window opens. Cardio obviously best done fasted, so before eating window.

Furk wrote:

bms wrote: 1. For how many days can I do this?
2. Do I eat my calories per day in that space of time?
3. What should be my training for that day? Cardio or I can do weights?

1. Forever if you want.
2. Yes. Yours is a lot like mine. 14:00-21:00 is eating window.
3. Weights before ending the fast, take 10g BCAAs before training, biggest meal of the day after training if possible. Your other option is to train early evening, have a protein and fat meal when the feeding window opens. Cardio obviously best done fasted, so before eating window.

I gym around 16:30 or 17:00. Can I still start the feed before then?

Ok.
Gym: 16:30

Option 1: (Still on Fast)
Take BCAA (I have super freak?)
10min warm up > Weights > Post cardio 20 min
After gym - 1 big meal (protein & fats)
Dinner: last meal

Option 2:
14:00 - 15:30 big meal (Protein & fats)
Gym > post workout whey protein > Dinner

I can do both, but which option will be most effective? I think option 1. Might be hard but will power. Any ideas? Or am I pushing it?

Hey BMS, option one would be better for fat loss, but your daytime hours are going to suck. If you don't have appetite problems and are able to give effort in the gym, go for it. If it will affect your work/ life too much go for option 2. For option 2, the 1st meal does't have to be big.

Also, I looked at PharaFreak SuperFreek label, it doesn't have BCAAs. Perhaps the formula has changed?

Furk wrote: Hey BMS, option one would be better for fat loss, but your daytime hours are going to suck. If you don't have appetite problems and are able to give effort in the gym, go for it. If it will affect your work/ life too much go for option 2. For option 2, the 1st meal does't have to be big.

Also, I looked at PharaFreak SuperFreek label, it doesn't have BCAAs. Perhaps the formula has changed?

You're right it doesn't, I'll get BCAA. I actually tried option 2 today, my work doesn't demand a lot mostly. Every once in the while, we work long hours but very seldom. But to be safe I'll do option 1. Maybe alternate with option 2 on weekends.

There's a mini gym at work, I will squeeze a 30 min cardio, tredmill walk, stationary bike, rowing, whatever during lunch or something just before feeding window.

Thanks for the info Furk, much appreciated. :thumbup:

bms wrote:

Furk wrote: Hey BMS, option one would be better for fat loss, but your daytime hours are going to suck. If you don't have appetite problems and are able to give effort in the gym, go for it. If it will affect your work/ life too much go for option 2. For option 2, the 1st meal does't have to be big.

Also, I looked at PharaFreak SuperFreek label, it doesn't have BCAAs. Perhaps the formula has changed?

There's a mini gym at work, I will squeeze a 30 min cardio, tredmill walk, stationary bike, rowing, whatever during lunch or something just before feeding window.

That is very cool! Go for it!


About the weekends, for everyone who isn't NEET, weekends are 48hrs of opportunity to maximise results. Take advantage.

You're welcome mate, I'm cutting at the moment as well so we're in the same boat.

Let's rock this boat.

bms wrote: Let's rock this boat.

That's what she said, in the canoe.

Furk wrote:

bms wrote: Let's rock this boat.

That's what she said, in the canoe.

Hi guys

My last meal is like in the begining stil the same it is at 21:00 my pre bed shake. That is after my post work out meal. My post work out meal is a complete meal whole food.

So my question is if i wake up at 05:00 and do my cardio @ 06:00 is that fasted and can I then eat my first meal at 14:00 or 15:00 I also want to give the IF a go and learn how to use it I think if used properly with enough knowledge it can be an effective cutting tool.

Furk can you please give me some guidence or shed some light?

After 1 week of IF.



I was getting used to not eating until my feed window open.

Are you happy with that BMS? That the rate you aiming for? You sound positive about IF.

Furk wrote: Are you happy with that BMS? That the rate you aiming for? You sound positive about IF.

Happy, because there was a drop. I expected to drop about 2-3 kg. But because I couldn't do fasted cardio in the mornings, I'll let this one slide.

It's a slow rate though, once I can do the fasted cardio in the morning, I'll go IF for a week again and compare results.

My only problem was that, I couldn't hit my calories in those hours of feeding. I would remain with 150-300 cal, it was a bit much to take in the big meals (funny because one can easily do that with junk), mainly cause I'm now used to eating small portions throughout the day.

Overall first time experience. .... I'm happy

Hi guys

My wife and I are going for a holiday. Any tips and ideas, experience that you've got when you were on holiday and managed to keep to your diet? I really need help here.

Advantage is that I book a self catering accommodation so that +1.

Hi Bud.

Just got home after the surgery on my right wrist. Weight training is out for a couple of weeks but going to focus on IF and fasted cardio.
I would say try and plan and prepare your meals in advance. Carry a coolerbag with you with pre prepared protein meals in it.

All the best bud. Just try and stay consistent.
Keep up the good work.

Gentlemen

Current weight:



10/8/2015
Body fat
Bicep - 8
Tricep - 14
Sub scap - 21
Supra iliac - 16
Midaxillary - 16
Abdominal - 30
Thigh - 17
Calf - 11
Total % 17.93%

Weight 102.7kg

cm's Left Right
Arm - 42 42
Chest - 104
Waist - 95
Hip - 112
Thigh - 67 67
Calf - 42 42

Is red wine bad for Keto?

Well done man.

Now you're down to double digits. Keep up the hard work it sure seems to be paying off.

Now I just have to get my ass in gear and get back down there also.

Is my drop rate slow? I feel like it's too slow.

No man slower is better on a cut. O.5-0.6kg a week is good