Working to Stay Lean ~

[A-Jay]

44 minutes ago, Jigfishn10 said:

Glad you had a good work out. Mine got done, but it wasn't pretty. End of the week workout and everything felt heavy.  

Thanks

And I certainly can relate to that deal.  I'm in the middle of a Push workout that feels like I'm working with double the gravity !

Not a fan 

A-Jay

[Bird]

1 hour ago, A-Jay said:

Thanks

And I certainly can relate to that deal.  I'm in the middle of a Push workout that feels like I'm working with double the gravity !

Not a fan 

A-Jay

It's amazing the amount of different excercises you employ as apposed to my regimen but also understand the term " muscle memory ".

Currently working out 1 hr 5 X per week but only utilizing 7 different upper body exercises in that span.

[A-Jay]

41 minutes ago, Bird said:

It's amazing the amount of different excercises you employ as apposed to my regimen but also understand the term " muscle memory ".

Currently working out 1 hr 5 X per week but only utilizing 7 different upper body exercises in that span.

This is the current regiment.

It's a basic  3 Day Split of Legs-Push-Pull-day off deal.

I may vary this a bit but not a ton.

Day off after both "Pull" workouts.

These take me about 90 minutes including the warm up;

which is always a major priority.

A-Jay

[A-Jay]

Quickly becoming one of my favorite workouts ~ 

#borniniftynine 

A-Jay

[A-Jay]

Grip it & rip it on a Sunday morning ~

Partial Dead Lift ~ Weighted Chin Up

Low Cable Row ~ Cable Bicep Curl.

Off Day Tomorrow

#borninfiftynine

A-Jay

[A-Jay]

Feeling the effects of yesterday's back work.

The partial Dead Lifts in particular.

 A couple of sets with 450 lbs can do that.

A-Jay

[FordsnFishin]

Does anyone utilize intermittent fasting? 

[A-Jay]

29 minutes ago, FordsnFishin said:

Does anyone utilize intermittent fasting? 

 While many folks are staunch believers - I do not participate.

Tried it a while ago - all be it very briefly.

It didn't feel right for me.

Seemed similar to letting the gas tank run dry and trying to run the rig anyway.

I felt weak - I mean more than usual . . . 

A-Jay

[FordsnFishin]

20 minutes ago, A-Jay said:

 While many folks are staunch believers - I do not participate.

Tried it a while ago - all be it very briefly.

It didn't feel right for me.

Seemed similar to letting the gas tank run dry and trying to run the rig anyway.

I felt weak - I mean more than usual . . . 

A-Jay

Most definitely not for everyone. Have done it in the past, actually fits to my schedule fairly well anyway. 

 

However recently I've been playing around with OMAD, one meal a day. Curious if anyone did it, along with working a 18/6 or 20/4 fasting during the weekend.

[A-Jay]

3 minutes ago, FordsnFishin said:

Most definitely not for everyone. Have done it in the past, actually fits to my schedule fairly well anyway. 

 

However recently I've been playing around with OMAD, one meal a day. Curious if anyone did it, along with working a 18/6 or 20/4 fasting during the weekend.

I believe that I would be hard pressed to get the nutrition I required for a day, with one meal.

During the open water season I definitely burn more calories and usually eat a little less so that helps. 

Also it's interesting that you mentioned this ~ 

I just happen to watch this clip.

Contains quite a bit of straight up No Nonsense Information about fat loss.

Personally, I subscribe to about 95% of this.

https://youtu.be/vEA9EZXyVqM

A-Jay

 

[TnRiver46]

I have done OMAD many times but never on purpose haha. All of college comes to mind…….. 

[A-Jay]

3 minutes ago, TnRiver46 said:

I have done OMAD many times but never on purpose haha. All of college comes to mind…….. 

Bet it was a double serving of Ramen noodles . . . .

Come on, you can us.

A-Jay

[TnRiver46]

7 minutes ago, A-Jay said:

Bet it was a double serving of Ramen noodles . . . .

Come on, you can us.

A-Jay

You nailed it!!! That or Campbells soup. Might have been plenty of skillet fried hot dogs involved as well 

[Jigfishn10]

19 hours ago, FordsnFishin said:

Does anyone utilize intermittent fasting? 

 

18 hours ago, FordsnFishin said:

Most definitely not for everyone. Have done it in the past, actually fits to my schedule fairly well anyway. 

 

However recently I've been playing around with OMAD, one meal a day. Curious if anyone did it, along with working a 18/6 or 20/4 fasting during the weekend.

There are a few protocols of IF and you mentioned 3. 1 protocol is a 24 hour fast 1 or 2 days a week. I know people who do that and 16/8 and it works for them. For me, it just didn't work at all at the time. My job required too much physical labor and by day's end I was too calorie depleted.

 

I'm in the "eat 5 times a day" crowd and make sure I hit macro and calorie goals. I've recently added some micro goals such as hitting sodium, magnesium, calcium and potassium limits all the while keeping saturated fats down. It called for an adjustment to macros, which is fine, I'm hitting my overall weight & strength goals. 

 

All good in the hood!

 

Good luck if you're on IF. Like I said, I know it works for some, I just never could get used to it.

[A-Jay]

Decided to take a maintenance day yesterday.  Back at it this morning.

I can already tell this is going to be a good one.

And that's such a Great Feeling.

Let's Go . . . .

A-Jay

 

[A-Jay]

Taking an additional day off was good for my mojo but bad for my legs.

Hit them pretty hard during this one.

#borninfiftynine

A-Jay

 

[Bird]

Was under the impression that 1 meal a day was a no no. Seems I read that it actually slows metabolism.

 

[A-Jay]

3 minutes ago, Bird said:

Was under the impression that 1 meal a day was a no no. Seems I read that it actually slows metabolism.

 

Perhaps it may depend on what one's 'objective' may be.

For me, trying to preserve muscle as I age while staying reasonably lean (relative term),

feeding the machine has served me well.  

OMAD just couldn't get that done.

A-Jay

[Jigfishn10]

Like anything, nutrition isn’t a one size fits all. If I tried IF in any protocol and try to workout the way, I want to I’d cannibalize myself. I know some people who actually do well and actually either realize strength gains and/or use it solely to lose weight. 
 

There’s so much written about nutrition and they all claim to be the best and most sustainable way to follow. It all goes back to a square peg in a round hole. Everyone is different and respond differently to food. You just got to keep finding foods  that work for you and execute a lifestyle with those foods.
 

There really is no right or wrong, one size fits all, way.

[FordsnFishin]

3 hours ago, Bird said:

Was under the impression that 1 meal a day was a no no. Seems I read that it actually slows metabolism.

 

It can,  after doing it for so long. That's why it's recommended to switch it up several times a week. Keep the body guessing. 

 

But from what I've read, the body will adapt to any diet. Learns to maintain. Thus slowing the metabolism. 

3 hours ago, A-Jay said:

Perhaps it may depend on what one's 'objective' may be.

For me, trying to preserve muscle as I age while staying reasonably lean (relative term),

feeding the machine has served me well.  

OMAD just couldn't get that done.

A-Jay

That's one big thing about IF, studies have shown that it helps maintain muscle and actually allow you to build muscle. 

 

The science behind it is just like keto. After 12-14 hours, the body depletes all carbs and forces the body to learn to use any stored body fat to be burned and used as energy. Rather than relying on just what you consume. Because the body focuses on fats, it doesn't attack muscle, allowing you to still gain.

 

Unless you start getting into extreme fasting,  48-96 hours. It can deplete muscle. You'd be surprised how many people do fast that long. Not for me. I actually enjoy it until around the 20 hrs mark. The mental focus gains are pretty neat. 

[TnRiver46]

5 hours ago, Bird said:

Was under the impression that 1 meal a day was a no no. Seems I read that it actually slows metabolism.

 

It never helped me! Everything works out much better if eat a few eggs before 9 am 

 

im usually most lean after my camping trip every year in south Alabama, we eat like kings . It could be the excessive sweat but it always shocks me how I lose 10 lbs eating like a horse 

[A-Jay]

11 hours ago, FordsnFishin said:

It can,  after doing it for so long. That's why it's recommended to switch it up several times a week. Keep the body guessing. 

 

But from what I've read, the body will adapt to any diet. Learns to maintain. Thus slowing the metabolism. 

That's one big thing about IF, studies have shown that it helps maintain muscle and actually allow you to build muscle. 

 

The science behind it is just like keto. After 12-14 hours, the body depletes all carbs and forces the body to learn to use any stored body fat to be burned and used as energy. Rather than relying on just what you consume. Because the body focuses on fats, it doesn't attack muscle, allowing you to still gain.

 

Unless you start getting into extreme fasting,  48-96 hours. It can deplete muscle. You'd be surprised how many people do fast that long. Not for me. I actually enjoy it until around the 20 hrs mark. The mental focus gains are pretty neat. 

So this is pretty much the polar opposite of everything that has proven effective For Me.

For 40 plus years.

And the only thing that surprises me about this subject at this point

is how consistently amazing a human body is,

and that there is no way to fool it into doing anything.

Mine will do what it will do, and I want/need to be able to support that the best I can.

After that, I'm just along for the ride.

Swimming with the tide seems to yield decent results.

A-Jay

 

 

[Jigfishn10]

I agree with the fact the once your body is depleted with glucose (carbs stores) you're body will resort to fat. However, your body needs time to extract fat out of cells (fat stores), convert it to glucose (gluconeogenesis). This is a slow process and not very conducive if you're involved in a strenuous activity (read weight lifting). During a strenuous activity your body looks first for glucose and if it's not available it will then breakdown protein (muscle) which converts faster and easier until fat is converted. 

 

Look at a marathon runner. Very skinny - not much fat - not much muscle either.

 

Just pick your macro goals to meet the daily activity goals.

[J Francho]

Ketoacidosis.....yummy.

[A-Jay]

If there's a difference between Commitment & Dedication,

I haven't found it. 

A-Jay