Late but in
For me, and the way my body reacts, there’s def a difference in the way I look and feel with different sources for the same macros... Oreo cals vs rice cals treat me differently. Not always the way you’d think tho too.... sugary cereal sits really well with me while steel cut oats blot the hell out of me and make me super gassy... regular oats tho are one of my favorites and have no issues. Really a case by case basis so I don’t put a ton of stock into clean vs dirty, really only on what I see for myself.So what's everyone thoughts on macros. Are they all the same. Such as is a sugar or carb the same even though one my be from a apple or sweet potato or from something crap like candy.
What's everyone think.
Panthers falcons game in Charlotte. Tailgates down here are sub or compared to what I’m used to from pittsburgh and penn state ha. PSU tailgates are on another level.Where you tailgating? Always a good time
ALL OF IT.Damn 175. We are the same height and you look way bigger haha. How much are you looking to gain?
I’m in Iowa and tailgate at Hawkeye games about twice a year, always a crazy timePanthers falcons game in Charlotte. Tailgates down here are sub or compared to what I’m used to from pittsburgh and penn state ha. PSU tailgates are on another level.
I’ve never been huge into watching sports, but ever since I switched to one of the best colleges for sports in the nation, it got pretty hard to ignore.. lol The atmosphere on game days is truly amazing here, I’d like to go see a few others because I know it’s not the craziest out here.You guys have no idea... a 50k town turns into a 250+k town for a psu game. It’s insanity like you can’t imagine.
I’ve been to Iowa and been to michagan, Georgia, Georgia tech, and Ohio state and none is even close
since upping my cals and carbs I've been sleeping like the dead. I never struggle to sleep at all (I literally can just turn "off" and go to sleep anytime anywhere - which is great for a travel job/planes haha) but the deepness of the sleep the last week has been noticeable so I figure that this is a good sign adn that i really should optimize this aspect since, as you mentioned, its one of thsoe things that is always discussed as being of utmost importance, but always falls to the bottom of my priority list haMy sleep is very similar. Everything I read about that involves my goals says I should be getting better sleep... but I never fix it. I'm going to one of these weeks, or so I tell myself!
nope, nothing.Sucks about the travel, did that guy from the other log ever hit you up with any of his progress pics from when he worked with your coach? I know you are dying to see some progress from others.
Yeah, a lot of trainers get into the Facebook or IG and forget about their sites because facebook and IG give you instant feedback.nope, nothing.
I did get invited to the closed FB group this weekend and theres been a few posts from one of the guys who competed this weekend. Looked very solid in terms of amateur size (physique, not BB) and condition was decent (not sure what his experience level is/was but it didn't seem like this was his first contest). Theres a few others as I'm scrolling back further too from various comps over the past month or two. A few top finishes in various divisions (mostly natural comps too). Pretty impressed with the pics I've been seeing in the group now... they need to get more of these up on their site(s) for the public.
I'd put it this way:
Timing
Macros
Calories
to answer/end this debate (from FB group):Is this just your opinion or is it also shared by Carl.
Carl Jackson
October 27 at 9:23am
Coaches Corner:
16/8 Intermittent fasting study shows us a few key point about diet & nutrition:
1. That energy balance is what matters with regards to fat loss.
2. That daily protein intake is more important than protein timing and frequency.
3. That the lean gains protocol is probably not suboptimal for people trying to improve muscle strength and body composition.
https://www.ncbi.nlm.nih.gov/m/pubmed/27737674/
Excellent! Any other answer would not have cut it.to answer/end this debate (from FB group):
We talked quite a bit about the timing and such and basically the first few weeks are meant to be as cookie cutter as possible just to gauge the big changes in calories and macros from what I had been doing. The timing aspect was more just part of the standardized version of the plan and i have been doing a bit of a mishmash of what the paper says, and what Carl and I talked about (in terms of less eating through the day out of convenience)... In short, the common ground for us was: stick to the total caloric requirements of the plan, eat as many of the meals in the timeframes suggested as possible, ensure the periworkout nutrition is just that, and we will adjust once he sees how I handle the carbs, cals, and when i can make the meals fit...Excellent! Any other answer would not have cut it.
The one weakness with IF, is a lower protein synthesis level. Well unless spiking aminos every couple hours during a fast to promote protein synthesis. Do they tend to spike aminos with their version of IF, looks like if they do it is more like Martyn's Lean Gains setup. If they knew you were an IF guy why not set you up with an IF bulking protocol? I imagine you have asked the question?
Yeah, he is not familiar with your eating prowess!We talked quite a bit about the timing and such and basically the first few weeks are meant to be as cookie cutter as possible just to gauge the big changes in calories and macros from what I had been doing. The timing aspect was more just part of the standardized version of the plan and i have been doing a bit of a mishmash of what the paper says, and what Carl and I talked about (in terms of less eating through the day out of convenience)... In short, the common ground for us was: stick to the total caloric requirements of the plan, eat as many of the meals in the timeframes suggested as possible, ensure the periworkout nutrition is just that, and we will adjust once he sees how I handle the carbs, cals, and when i can make the meals fit...
So far most days have been:
breakfast (8am) - protein/fat - planned
lunch (12pm) - bcaas - my personal adjustment
pre workout (4p) - protein (shake/bar) - planned
intra (5:30/6p) - bcaas - planned
post (6:30/7p) - protein and carbs - planned
dinner (8:30p) - protein, carbs, fat - combo of lunch (skipped by me for convenience) and dinner amounts, basically just a double p/f meal with added dinner carbs
pre-bed (11p) - protein, carbs - planned
somewhere through the day there are 2 planned snacks (a low carb bar or similar shake suggested) which sometimes I eat during the day, sometimes I just add to pre or dinner meals.
Overall, the big change I made was to skip the lunch and just add it to dinner... for me this is both easier and more fulfilling due to the size or the portions ha... still a fat kid at heart
Going forward, we talked about getting back to more of a full IF style, but the first few weeks calories and especially peri-workout nutriton needed a lot of emphasis as so the earlier meals are meant to ensure I get all the cals down (he underestimates my stomach capacity but its unnatural haha)
this is definitely something I have been trying to keep an eye on as well in the last year or so... as my meals got bigger and bigger (or when I did keto for awhile and was eating tiny meals and my stomach capacity went down) I tend to find that certain things sit long and heavy while others not nearly as much. Oddly enough, fiber seems to have zero impact for me... I can eat 5 quest bars, broccoli, and the like and wake up starving and empty, but some other things just turn into stomach bricks and I wake up feeling as full as when I went to bed... funny how personal that can be.Yeah, he is not familiar with your eating prowess!
Oh I miss the days before giant meals caused me gastric distress... I was a bit too clean on my eating with IF for a while and all the damn fiber slowed down digestion so bad I gave myself acid reflux from lying down with a seriously full stomach all the time... now I have to be very careful.
However I have learned for me anyway that digestibility is more important than many of the touted health benefits of some foods. For instance, I eat white rice over whole grain, if bread typically white and eaten to spike insulin. A lot of the carbs I get in are also considered "processed" but that makes it much easier for me to digest them. I do fine with potatoes and fruits too. Just whole grain and I don't do well together any more. Too much inflammation and gastric distress.
I actually should rephrase my statement that fiber from whole grains or just whole grains in general cause me more issues and bloat. Fiber in veggies, nuts, protein bars, or even like metamucil do not have the same effect.this is definitely something I have been trying to keep an eye on as well in the last year or so... as my meals got bigger and bigger (or when I did keto for awhile and was eating tiny meals and my stomach capacity went down) I tend to find that certain things sit long and heavy while others not nearly as much. Oddly enough, fiber seems to have zero impact for me... I can eat 5 quest bars, broccoli, and the like and wake up starving and empty, but some other things just turn into stomach bricks and I wake up feeling as full as when I went to bed... funny how personal that can be.
I was actually very impressed/happy that meal "feelings", mood, and digestion were all things that my coach asked about this weekend before keeping the diet the same. Digestion is a very overlooked aspect IMO which I never fully realized until my keto experiment (disaster) this summer.
Super excited to FINALLY get back in the gym today... shoulders and abs on deck today with some higher reps and more volume than last week. Can't even explain how much I can't wait for the work day to be over so I can tear it up (3 days off suckkkeeedddd).
Just urgent care but yeah he’s def pretty sick cuz they put him on iv’s for dehydration. Training I’m sure will get I️t since that doesn’t have to be him but diet (which is my main concern) may be and issueWonder if training and diets will be updated in time. Saw on Facebook he was in the hospital last night or today.
honestly, its extremely limited unless I actively pursue it... really not much coming from my coach unless prompted by my constant nagging ha. For example, since starting not one portion of the conversation has started without me initiating it... That said, the answers I've gotten have been pretty good but at this stage mostly "we need a few weeks to figure you out", which is totally understandable. My only real concerns are that clearly the speed of the bulk vs the speed of analysis as well as some of the misc topics like veggie/micro content and such. Overall, nothing groundbreaking thus far but again, thats a lot of what I expected at this stage. I do hope (and expect) to see this progress long before our time is up though.It takes time to get dialed in. How are you liking the interaction?
What kind of exercises we talking here? Only shoulder workout I tend to not like are Arnold presses hahaPlowed through shoulders tonight and honestly did't love this workout. I was amped to get int there and totally killed it, but just didn't love the exercise selection, order, or rep ranges for this one. Just did't get much of a pump or good connection due to the type of movements which really is the first time so far... this one goes down as get in, do work, get out... kind of a bummer tho cuz i love shoulder days usually.
ha I actually really like arnoldsWhat kind of exercises we talking here? Only shoulder workout I tend to not like are Arnold presses haha
So things you didn't connect well with and an order that didn't sit well with you. I would be curious on the order, can you share that much and maybe the focus for the exercise as listed without rep ranges or weights?ha I actually really like arnolds
not a big fan of upright rows or barbell front raises and both happened to be in this workout. Overall though there just didn't seem to be a good flow to the exercuse pattern for this one. A lot of the others the sets, reps, and exercuse selection seem to build nicely... a lighter, isolation move for higher reps, followed by a main move for lower reps, into a medium rep and weight for something, etc... this one was just all over the place tonight.
I think i'm just kind of "picky"/notice more when it come to my routines because I do so much of my own programming and I really place a focus on the flow of exercises as well as the interaction between subsequent movements and how they feed off of or counter each other... probably just a bit of my engineer-y/OCD ness haha
It is never a mistake to 2nd guess or question why a coach is doing something. Just ask, if they are a good coach they will explain it to you.Well, get involved with the FB group and other coaches. It's best that way. Also, I made the mistake of second guessing things but this is how CJ learns you.
So, the FB group... I literally have seen zero use for that except for M&M self-promotion (the guy that asks people to "love and share" some article or sale literally every morning AND evening), a few updates on or just after show day from the guys who are competing, and the random motivational poster/meme's... Outside of the one post a week where CJ tells everyone their cheat meals, I have yet to see any actual training, diet or "use-able" conversation there... on top of that, I have no idea who the coaches are vs who the other trainees are... The only real useful was when the app went down this weekend and everyone commented that yes, theirs did too and then CJ posting the fix and update.Well, get involved with the FB group and other coaches. It's best that way. Also, I made the mistake of second guessing things but this is how CJ learns you.
Laout was as such;So things you didn't connect well with and an order that didn't sit well with you. I would be curious on the order, can you share that much and maybe the focus for the exercise as listed without rep ranges or weights?
Sometime a backwards attack is great at confusing the muscles or getting them to activate in a different way. Either way I would be curious on that and if I can see the rhyme or reason in the arrangement.
Yea, I didn't join the facebook group yet as that's pretty much what I saw.So, the FB group... I literally have seen zero use for that except for M&M self-promotion (the guy that asks people to "love and share" some article or sale literally every morning AND evening), a few updates on or just after show day from the guys who are competing, and the random motivational poster/meme's... Outside of the one post a week where CJ tells everyone their cheat meals, I have yet to see any actual training, diet or "use-able" conversation there... on top of that, I have no idea who the coaches are vs who the other trainees are... The only real useful was when the app went down this weekend and everyone commented that yes, theirs did too and then CJ posting the fix and update.
Didn't you have some finishers on upper body stuff last week? Maybe he is cycling through upper and lower body adding volume and or intensity in waves...Laout was as such;
reverse pec deck
Bent over lateral raises
EZ bar front raises
BB upright row
Cable lateral raises
Smith Shoulder Press
DB Shrugs
Kneeling Rope crunch
all were the same amount of reps (mid range), no supersets or intensity techniques (that's a first)... just kind of a blase/cookie cutter workout. Clearly different than the other days thus far.
Looking forward, it looks like all of the others except legs are like this as well (same reps and no intensity tech) this week. Interesting difference tho is that legs is ALL supersets and intensity techniques except squats ha... should be interesting to see the final results.