**** Official 2020 Fitness Thread ****

[epitome1170]

Originally Posted by lewdog

Metabolic damage is likely. No one should fast that long. Sorry, it’s the truth.

I do IF and have for a decade. I would try increasing your feeding window to 8 hours. I’d eat around 1200-1500 calories per day and spread them throughout the caloric window. If you can try exercising right before your feeding window, that would be best. If you can supply calories immediately post workout, your insulin sensitively may return (it’s likely off with a fast that long). Try to have this as your highest carb meal too.

I’d be concerned about your body functioning first before further weight loss. At this point don’t focus on scale weight and increase the weight training to promote your BMR.

Thanks. Some good advice and I will try that and see how that goes

[lewdog]

Originally Posted by epitome1170

Thanks. Some good advice and I will try that and see how that goes

Let me know how that goes. It’s at least where I would start, for about 4 weeks before assessing how it’s working. We can sometimes improve body composition with increased calories when we’ve caused some metabolic issues.

[epitome1170]

Originally Posted by lewdog

Let me know how that goes. It’s at least where I would start, for about 4 weeks before assessing how it’s working. We can sometimes improve body composition with increased calories when we’ve caused some metabolic issues.

Yeah, I will let you know. I will probably give it to October for sure. I will have to completely revamp my diet since I have been doing IF for a few years now.

With my workout and work schedule, then I will be eating at 5 AM and then thru out the day to have a more conventional diet. So I may just go to a lot of small meals every 2-3 hours but trying to keep calories at 1500 or less... let's see what happens.

[Megatron96]

So not being able to workout, other than push-ups, crunches, and squats finally got the better of me and i bought a Weider Ultimate body Works (basically very similar to a Total Gym slider thing). Anyone have one and care to give me some pointers? Not on exercises, but things to watch out for or quirks in function, maybe maintenance tips? Basically I don't want to break it doing something stupid that I could've avoided.

[ThaVirus]

What do you bros do for shoulders? I've been watching a lot of NBA after the restart and I want my shoulders to pop like Giannis and seemingly half of the NBA roster.

Mine get some residual work from the bench, overhead press, dips, etc but I'm looking to really go hard on them.

[Megatron96]

Originally Posted by ThaVirus

What do you bros do for shoulders? I've been watching a lot of NBA after the restart and I want my shoulders to pop like Giannis and seemingly half of the NBA roster.

Mine get some residual work from the bench, overhead press, dips, etc but I'm looking to really go hard on them.

My brother stole this from Brad Pitt's trainer for Fight Club, and it worked very well for him:

Arnold press — four sets at 15, 20, 25, 30 lbs (15 reps per set)
Laterals — four sets at 10,12.5, 15, 20 lbs (15 reps per set)
Front raises — four sets at 10, 12.5, 15, 20 lbs (15 reps per set)

Note: those are the weights i use; the idea is relatively light weights and higher reps, but use weights that fit your body/muscle mass/etc. At the end of each set the last rep or three should be fairly difficult, but not to actual failure.

For me this workout is more about strength than actually increasing the size of my shoulders, because i partially dislocated my left shoulder during a judo tournament and had a level 3 separation to the right in a football game, so if I don't work on them they get hinky. Like the left shoulder wanting to pop out at random times.

But for my brother it increased the measurement around his shoulders by several inches when he was in his early 40s.

[Titty Meat]

Who's been going to the gym since the lockdowns been lifted?

[loochy]

Originally Posted by Titty Meat

Who's been going to the gym since the lockdowns been lifted?

I go when I can (about 4x a week) , but if I don't then I have everything at home except heavy dumbbells.

[loochy]

Originally Posted by ThaVirus

What do you bros do for shoulders? I've been watching a lot of NBA after the restart and I want my shoulders to pop like Giannis and seemingly half of the NBA roster.

Mine get some residual work from the bench, overhead press, dips, etc but I'm looking to really go hard on them.

Do heavy presses (db or bar). Aside from that, you don't need any extra front delt work. They get enough work from bench, dips, curls, etc. Never in history has anyone had underdeveloped front delts compared to side and rear.

Focus on tons of side and rear delt work. That's how you get square shoulders. Side raises, bent over flys, reverse pec dec, reverse cable flys, rope face pulls.

In all of your delt work, keep your shoulders pulled down and back to keep tension on the delts and off of your traps.

[Titty Meat]

Lewis I get strong for you bb

[lewdog]

Originally Posted by Titty Meat

Lewis I get strong for you bb

Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

[RunKC]

Lew wtf is your diet?

[lewdog]

Originally Posted by RunKC

Lew wtf is your diet?

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

[RunKC]

Originally Posted by lewdog

Mostly protein and fat when cutting through the summer. Less than 50g of carbs every day except Saturday where I allow myself a refeed day of excess carbs/calories.

People grossly over-estimate how many calories they really need, even when working out hard, to lose weight. I'm very strict on my cutting diet 6 days per week, eating roughly 1,700-1,800 calories per day. I workout 4 days per week and on the 3 days I do not workout, I fast until 12 or 1 on those days and fit all my calories in the day in an 8 hour window.

Now that summer is over I plan to do a modified carb cycle. Basically I will continue to intermittent fasting those 3 days I don't workout and have little/no carbs. But on the 4 days where I lift I plan to stick carbs post workout and in a large evening meal, 100-200g of carbs on those days. I don't mind gaining some weight/muscle back through winter as I add back heavy strength training of squats/deads/bench/military work every week.

I deadlifted 355x3 last week at a bodyweight of 175 so I was pretty happy to see those numbers already, as cutting definitely zaps my strength.

Do you count calories on an app like MyFitnessPal or Samsung? I feel like unless I use those I always go over, but holy **** is it annoying as hell to keep logging that shit all the time.

[Titty Meat]

Originally Posted by lewdog

Eat less, Billay.

I took this at the end of August on my 35 birthday. Survived COVID this year and through the summer I got the leanest I've been since my 20's.

Admire that I finally have some muscle