To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
GreenMachineX
Well-known member
I gotcha. I've always been terrible at running, even in the Army when we had to. Sprints I've done fine with, but 2 miles without stopping, or what you described...nah
GreenMachineX
Well-known member
This is what I'm starting now. Day 2
But 25-30 minutes total for me, all preworkout for now.
Dustin07
Legend
I definitely have those crossfit genetics. I'm not big, but big enough. I'm not strong, but strong "enough", I'm not a marathon runner, but I can easily train for a 5k, I'm not a sprinter, but I can sprint a mile (when I'm in shape) lol.
just sorta have genetics to do a little bit of everything but probably not be the strongest or fastest at any of them (although I keep trying lol)
just sorta have genetics to do a little bit of everything but probably not be the strongest or fastest at any of them (although I keep trying lol)
too bad we are about a month separate in goals or it would be fun to go on a cut with you and compare notes/cardio etc.This is what I'm starting now. Day 2
But 25-30 minutes total for me, all preworkout for now.
GreenMachineX
Well-known member
I hear ya. Well, I'm sure I'll still be cutting by the time you start...I've got a lot to lose and will likely not make any progress by then
akboom87
Well-known member
If I’m doing cardio the same day as weights I like to do mine after weights. My heart rate is already up so it makes me think I’m in the fat burning zone quicker. Don’t know if that’s accurate or not thoughThis is what I'm starting now. Day 2
But 25-30 minutes total for me, all preworkout for now.
Dustin07
Legend
I hear ya. Well, I'm sure I'll still be cutting by the time you start...I've got a lot to lose and will likely not make any progress by then
nah I'm sure you will
If I’m doing cardio the same day as weights I like to do mine after weights. My heart rate is already up so it makes me think I’m in the fat burning zone quicker. Don’t know if that’s accurate or not though
if its LISS I agree. although I always make my most important lift of the day my first effort, then everything else after with what energy is left.
where xfit is failing the masses these days is asinine full body programming done daily. I personally think you can incorporate HIIT cardio AND your accessory lifts into a perfectly respectable occasional training session.
Like hit your 3x5 squats
then do a WOD. maybe 14min amrap of
10 front squats
20 lunges
50 double unders or 10 jumps etc.
I don't think HIIT daily is necessarily smart but I do think you can create an effective HIIT workout tailored around a lifting session IMO
GreenMachineX
Well-known member
If I’m doing cardio the same day as weights I like to do mine after weights. My heart rate is already up so it makes me think I’m in the fat burning zone quicker. Don’t know if that’s accurate or not though
I agree with both of you...I'll do it after next week but I'm still deloading, so I figure since I'm already warming up on the treadmill, I may as well just finish.
MrKleen73
Legend
Ype, and I think it was @Resolve10 that did a transformation contest many years ago doing ADF and if I remember correctly he ended up with slightly more muscle. I do remember the person saying they did 4000 calories EOD for sure.
Facts!Nothing new to me there
If you intend to do a long extended fast ever, always go keto prior. Makes it a bit smoother.
Yes this definitely makes a difference!
You will find you do not have to do LISS as intensely on your full fasting days with Fasting a harder LISS or a HIIT session can end up being very taxing later in the day.
Unless fasted, only if it takes you less than 1-4 minutes to get to the cardio and get going. Your ATP levels replenish very quickly so within 1 minute you have a lot of ATP back in the muscle and by 4 minutes you should pretty much be topped back off. Fasted it may take longer because you are likely to be low on glycogen and although fat provides more ATP than carbs it is a much less efficient process to break the fat down into ATP.If I’m doing cardio the same day as weights I like to do mine after weights. My heart rate is already up so it makes me think I’m in the fat burning zone quicker. Don’t know if that’s accurate or not though
Dustin07
Legend
Power cleans
10 x 95
5 x 135
3 x 165, 185, 205, 215
1 x 225,
Deads
5 x 235, 275
3 x 315, 365, 405
And now I'm deloading lol
I have really struggled to wake up with the alarm all week long and have been dragging my butt. gym sessions have been good but I can tell I'm overdue. I'm travelling for work monday/tuesday next week so this is a great time to initiate a deload.
10 x 95
5 x 135
3 x 165, 185, 205, 215
1 x 225,
Deads
5 x 235, 275
3 x 315, 365, 405
And now I'm deloading lol
I have really struggled to wake up with the alarm all week long and have been dragging my butt. gym sessions have been good but I can tell I'm overdue. I'm travelling for work monday/tuesday next week so this is a great time to initiate a deload.
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Dustin07
Legend
yeah a 1/4 mile jog at a 6 shouldn't have been so taxing, I'm just out of shape! LOL
That is awesome and exactly what I want to attempt
MrKleen73
Legend
Dang it... I was hoping it was you so we could get a lil feedback on it. It was someone with a similar screenname. Has been years so I can't remember the details but he lost like 5% body fat and gained a little muscle, not much over like 12 weeks.
Dustin07
Legend
So I mentioned my lifting buddy has been sick non stop since he finally caught rona in December. I'm firmly opposed to that vax personally but he has had every booster available and when he finally got the Rona he was the sickest I have seen from it. I do believe it crushes your immunity too.
All day yesterday my brain needed sleep so bad for some reason. I was destroyed. I had substantial acid reflux and needed longer rests between each set.
Went home took my normal vitamins, elderberry etc, took my contacts out switched to glasses by 4pm. Started falling asleep by 8 and woke up feeling fantastic despite waking up every hour.
We are closed for good Friday so I'm headed out to golf with a friend and customer today.
Weight is 197 which is a little weird. I seemed to maintain 193 on a surplus with uh and my diet has been more reigned in the past week.
Feeling good though and looking forward to a rest / deload week.
This has been the first time in my life where for weeks upon weeks I was able to continuously pull 405+ basically every single week
All day yesterday my brain needed sleep so bad for some reason. I was destroyed. I had substantial acid reflux and needed longer rests between each set.
Went home took my normal vitamins, elderberry etc, took my contacts out switched to glasses by 4pm. Started falling asleep by 8 and woke up feeling fantastic despite waking up every hour.
We are closed for good Friday so I'm headed out to golf with a friend and customer today.
Weight is 197 which is a little weird. I seemed to maintain 193 on a surplus with uh and my diet has been more reigned in the past week.
Feeling good though and looking forward to a rest / deload week.
This has been the first time in my life where for weeks upon weeks I was able to continuously pull 405+ basically every single week
Dustin07
Legend
I might give it a try.
I'm thinking maybe I changed my lifting to every other day
Mom Weds fri
Fast 36hrs Tues and Thurs
MrKleen73
Legend
That is what I did this week and last week. Except my fasting days are Monday and Wednesday. I think this will be my goal for a little bit with an option to fast Friday, and Sunday or even swap Sat for Sunday and squeeze in 48-60 hour fast. However right now I think the 2 planned days are pretty sufficient, especially if I do 16/8 or 20/4 intermittent fasting Friday and over the weekend.
Have fun playing golf, I am stuck at work and no one even on the board to BS with. LOL
Dustin07
Legend
Lol sorry hopefully it's one of those easy Friday before a holiday situations lol
I've been finding so much amazing info on fasting my wife wants to give the 48hr fasts a try later in April so that will help a ton if we both do it
MrKleen73
Legend
Oh no worries, so far, so good. I am in an IT Support role so when noone is here I am often pretty slow. Also they have been letting us close the office 2 hours early lately on holidays we don't have off if it is really slow. So hoping they send that out. We have bad weather on the way later so that makes it even more likely. My Boss even told me he hopes today is a snooze fest so I can take an easy day.
That is awesome. For her if willing and she is a little nervous have her lead off with 3-4 days keto. It's not like she or you could not do 48 hours on just will power alone but she will probably feel better during the fast if you all can do some keto first.
That is awesome. For her if willing and she is a little nervous have her lead off with 3-4 days keto. It's not like she or you could not do 48 hours on just will power alone but she will probably feel better during the fast if you all can do some keto first.
Dustin07
Legend
I need to better prepare myself with drinks for fasting.
Aminos are out
Gatorade zero and sugar free redbull both have ten calories so I sorta think I should drop those
Steve's creatine HCl and the focus XT should both be ok right?
The more I think about life. I end every cut at the same exact weight, size and strength. But fasting supposedly retains 4x muscle mass so I'm super curious what I could accomplish.
I'm guessing maintenance is around 2300-2500 cals for me right now.
Should I stick with that on lifting days if I attempt ADF?
Like 200/300/50ish pro/cho/fat?
That's like 2400 cals
Lift heavy every other day. Liss on fasting days. Throw in UH preWO.
Aminos are out
Gatorade zero and sugar free redbull both have ten calories so I sorta think I should drop those
Steve's creatine HCl and the focus XT should both be ok right?
The more I think about life. I end every cut at the same exact weight, size and strength. But fasting supposedly retains 4x muscle mass so I'm super curious what I could accomplish.
I'm guessing maintenance is around 2300-2500 cals for me right now.
Should I stick with that on lifting days if I attempt ADF?
Like 200/300/50ish pro/cho/fat?
That's like 2400 cals
Lift heavy every other day. Liss on fasting days. Throw in UH preWO.
GreenMachineX
Well-known member
Ugh...you got my DL beat pretty good. I'll keep working on it. Are those strapless?
Dustin07
Legend
Always strapless!
I always felt I shouldn't use straps on a competition lift cause if I can't grip I shouldn't rip it. I do use them for high rep RDLs however I lost one of my straps like 4+ months ago so I haven't used straps in 2023 at all.
Just regular lifting belt, the wrist wraps, and occasionally the sling shot and/or bands
Got up at 3am today to fly to AZ. Bunch of business stuff then crashing at my mom and dads place, more meetings tomorrow then home.
So I'm attempting a 36hr fast today. If I don't end up with any business meals/lunch meetings I might make a go at a full 60hr fast and break it Weds morning for breakfast.
I think avg weight right now is 197. Woke up at 199 today but had a very salty day yesterday.
MrKleen73
Legend
I wouldn't limit yourself to just what your grip can handle, especially at any AMRAP set. You don't want grip being the limiting factor on working sets. That can limit your progress that way. Of course you also want to build grip as well but that is going to happen and with a mixed grip there probably won't be too many singles where your grip is going to be the problem.
I would also assume your grip is probably pretty damn good from all the kipping pull ups and butterflies or whatever from your time in Crossfit. That is a lot of force on the downswing you have to fight over and over again for long periods...
Dustin07
Legend
Probably a lot of truth to that. We once did grace ( 135lb clean and jerk, 30 reps for time) and the guys and I had a little competition to see who could hit the most unbroken. I think I had 21 with hook grip then completely fried my forearms, the last nine were singles
So far I haven't lost any deads due to grip strength as far as I can tell. What I grew to hate about using straps for heavy conventional pulls from the ground is my back would get lazy and roll my lats, my form would just go to hell...
I feel like I tend to lose my back before my grip, maybe there is a lesson in that for me
GreenMachineX
Well-known member
Do you use mixed grip or hook?Probably a lot of truth to that. We once did grace ( 135lb clean and jerk, 30 reps for time) and the guys and I had a little competition to see who could hit the most unbroken. I think I had 21 with hook grip then completely fried my forearms, the last nine were singles
So far I haven't lost any deads due to grip strength as far as I can tell. What I grew to hate about using straps for heavy conventional pulls from the ground is my back would get lazy and roll my lats, my form would just go to hell...
I feel like I tend to lose my back before my grip, maybe there is a lesson in that for me
MrKleen73
Legend
Possibly you were relaxing your grip a little too much and relying on the straps which could possibly decrease neural drive?Probably a lot of truth to that. We once did grace ( 135lb clean and jerk, 30 reps for time) and the guys and I had a little competition to see who could hit the most unbroken. I think I had 21 with hook grip then completely fried my forearms, the last nine were singles
So far I haven't lost any deads due to grip strength as far as I can tell. What I grew to hate about using straps for heavy conventional pulls from the ground is my back would get lazy and roll my lats, my form would just go to hell...
I feel like I tend to lose my back before my grip, maybe there is a lesson in that for me
Dustin07
Legend
I always use hook, but I don't switch to mixed until around 315+ usually. Only reason I do switch to mix earlier than I need to is to warm up the biceps etc. I'm guessing 405 double overhand would be fine but I enjoy mixed grip
Dustin07
Legend
I bet you're right, I hadn't really thought about it but maybe attempting a hook type grip would help engage the lats better with straps
MrKleen73
Legend
A 405 DOH is very respectable! My fingers are just a little to short to do hook grip well. I can only get about half my thumbnail under my finger so I can't really hold it down well. For me is is just a lot of discomfort for no benefit to the lift because I can't grip as hard like that and can't depend on the thumb tuck. I have worked my DOH up to 405x3 though and am pretty happy with that right now since I can mix grip a lot more. Even my 606 pull did not challenge my mixed grip.
Dustin07
Legend
I absolutely hated hook grip but I kept getting stuck on like a 210 power clean back in the day. My coach finally talked me into hook and that day I hit 225 lol. So I was an instant believer ! Sometimes it can still hurt / pinch but not till after the set is done
GreenMachineX
Well-known member
You just a bad mammajamma!
MrKleen73
Legend
Yeah, if my thumb was long enough to actually do some good and give me a pulling advantage I would have sucked it up and stuck with them for sure. I have tried to get better at them several times but my thumb doesn't reach under my fingers like most peoples' seem too. I noticed how far others who were good at it could get most of the last knuckle of the thumb under their finger to hold it down. I can't even touch my middle finger with mine. Once I realized what the problem was, I understood why I couldn't improve. I can't get my thumb locked in under my fingers.
Dustin07
Legend
You know... I don't know!
I pretty much only grab my nails. When I had a broke one of my thumb nails really bad and started to lose it I super glued the crap out of it for two months cause I felt like my hook grip was ripping it off.
I've had a few people with bigger hands than me tell me they can't hook grip. Maybe my hook grip is lessy hooky than I think....
Dustin07
Legend
Ate dinner Sunday
Then nothing all day Monday
Monday night stuck with sparkling water and at the crash pad in AZ.
Had a hard time falling asleep and found myself craving either nachos or a really really good crisp Caesar salad with a slab of meat on it
It's now Tuesday at 1pm. Still fasting. Gonna board a plane here in an hour which helps probably.
Haven't had any hunger pain issues. It's more like habits. I want to eat because I like food more than because my body is in pain telling me I need food.
I "might" have dinner with my wife tonight judging on whether or not she has plans when I get home otherwise I'll wait till tomorrow.
Great opportunity to play with long fasts since I should be deloading and am traveling so can't lift anyways.
If this goes well I'm going to do it more often
Then nothing all day Monday
Monday night stuck with sparkling water and at the crash pad in AZ.
Had a hard time falling asleep and found myself craving either nachos or a really really good crisp Caesar salad with a slab of meat on it
It's now Tuesday at 1pm. Still fasting. Gonna board a plane here in an hour which helps probably.
Haven't had any hunger pain issues. It's more like habits. I want to eat because I like food more than because my body is in pain telling me I need food.
I "might" have dinner with my wife tonight judging on whether or not she has plans when I get home otherwise I'll wait till tomorrow.
Great opportunity to play with long fasts since I should be deloading and am traveling so can't lift anyways.
If this goes well I'm going to do it more often
akboom87
Well-known member
Nice job!! Whatever you do don’t watch the food network channelAte dinner Sunday
Then nothing all day Monday
Monday night stuck with sparkling water and at the crash pad in AZ.
Had a hard time falling asleep and found myself craving either nachos or a really really good crisp Caesar salad with a slab of meat on it
It's now Tuesday at 1pm. Still fasting. Gonna board a plane here in an hour which helps probably.
Haven't had any hunger pain issues. It's more like habits. I want to eat because I like food more than because my body is in pain telling me I need food.
I "might" have dinner with my wife tonight judging on whether or not she has plans when I get home otherwise I'll wait till tomorrow.
Great opportunity to play with long fasts since I should be deloading and am traveling so can't lift anyways.
If this goes well I'm going to do it more often
GreenMachineX
Well-known member
Why are you doing all this fasting by the way? Is it for the health benefits, or mitigation from other high calorie days?Ate dinner Sunday
Then nothing all day Monday
Monday night stuck with sparkling water and at the crash pad in AZ.
Had a hard time falling asleep and found myself craving either nachos or a really really good crisp Caesar salad with a slab of meat on it
It's now Tuesday at 1pm. Still fasting. Gonna board a plane here in an hour which helps probably.
Haven't had any hunger pain issues. It's more like habits. I want to eat because I like food more than because my body is in pain telling me I need food.
I "might" have dinner with my wife tonight judging on whether or not she has plans when I get home otherwise I'll wait till tomorrow.
Great opportunity to play with long fasts since I should be deloading and am traveling so can't lift anyways.
If this goes well I'm going to do it more often
Dustin07
Legend
I went from 183 to 199, I told myself that 200 was my upper limit for now. My waist size did expand some and my abs faded.
I didn't put on 16lbs of fat, but it's not 16lbs of muscle either.
It's half experimental to see what I can possibly get away with in regards to cutting fat without sacrificing muscle.
I also know Layne has talked a lot about making massive long term gains in muscle growth without additional fat weight by doing much shorter cycles of cut to reverse diet.
I started reverse dieting Sept through Jan and went from 183 to 189.
Then dermacrine and I gained about 5lbs immediately (expected). With the UH I didn't gain any weight but as soon as I got off it I picked up a couple lbs.
So I think after this many months of chasing a caloric surplus (while mild) it's fair to give myself a short cut, crush the metabolism (mildly!) Then reverse again.
Hyde
Legend
Ate dinner Sunday
Then nothing all day Monday
Monday night stuck with sparkling water and at the crash pad in AZ.
Had a hard time falling asleep and found myself craving either nachos or a really really good crisp Caesar salad with a slab of meat on it
It's now Tuesday at 1pm. Still fasting. Gonna board a plane here in an hour which helps probably.
Haven't had any hunger pain issues. It's more like habits. I want to eat because I like food more than because my body is in pain telling me I need food.
I "might" have dinner with my wife tonight judging on whether or not she has plans when I get home otherwise I'll wait till tomorrow.
Great opportunity to play with long fasts since I should be deloading and am traveling so can't lift anyways.
If this goes well I'm going to do it more often
Your experience is dead on how it goes for me. Sleeping is the worst, I often toss and turn craving things and sleep poorly. BUT, I am usually good to go next day on what is a very low amount of sleep for me - I can only guess the elevated GH may be helping somehow there?
And in the day, it’s not usually hunger pain, so much as boredom/missing food.
Dustin07
Legend
Yeah man all in all it was a fantastic experience. No negative issues during daytime at all, I felt great!
Plenty of tossing and turning though, sleep was weird but not miserable, just kinda... Laid there and kept looking for a comfortable position. But my brain wasn't hurting from exhaustion or anything. If anything I was still wide awake lol
GreenMachineX
Well-known member
Pat's or Geno's?
Dustin07
Legend
That and cubanos are two sandwiches I like to try everywhere I go lol
GreenMachineX
Well-known member
Rocket3015
Legend
I live in PA and have never had either one ??
Segansational
Well-known member
I mean, they're the ones everyone thinks of when talking about Philly cheesesteaks - if you're from out of town. But there are many better options. Jim's Steaks on South (edit, apparently they're still rebuilding after a fire last year), John's Roast Pork (yes, they also offer cheesesteaks). But my personal favorite is Shanks.
GreenMachineX
Well-known member
Well, I lived right across the river and still Pat's is my favorite. Technically out of town, but not really...?
Edit: Pretty sure I had Jim's 20ish years ago, or whatever cheesesteaks shop was there on South st back then. It was good. Pat's still better.
GreenMachineX
Well-known member
Dude! Mandatory road trip! Make sure to get "one with wiz".
Dustin07
Legend
@Hyde @MrKleen73 how does this compare to a 48hr fast for you guys?
last week avg weight 197
monday morning weight 199.6
tuesday night at fast break 190.6
Weds morning weight 192
net loss I assume is UP TO 5lbs, but that's clearly an insane amount to lose in 2 days so that can't be right. I would think maybe 1.5lbs if my metabolic baseline is around 2500-2700 calories.
broke fast with huge dinner my wife made. a roast, potatoes, crab salad (wow) and some smoked salmon dip she made. I would have EASILY fasted through another 24-36hrs, this fast was crazy easy, but as you can see my wife had blessed me with an awesome homecoming dinner when I got back from AZ so I was more than happy to break a fast for that. She even poured me a glass of bourbon the second I walked in the door!
I did tell my wife there's no way in hell I'm going to philly and not getting a cheeseteak, so I did lol. that said I haven't been to either of those places YET. #bucketlist
I really want to do a new england lobster road trip some day too.
last week avg weight 197
monday morning weight 199.6
tuesday night at fast break 190.6
Weds morning weight 192
net loss I assume is UP TO 5lbs, but that's clearly an insane amount to lose in 2 days so that can't be right. I would think maybe 1.5lbs if my metabolic baseline is around 2500-2700 calories.
broke fast with huge dinner my wife made. a roast, potatoes, crab salad (wow) and some smoked salmon dip she made. I would have EASILY fasted through another 24-36hrs, this fast was crazy easy, but as you can see my wife had blessed me with an awesome homecoming dinner when I got back from AZ so I was more than happy to break a fast for that. She even poured me a glass of bourbon the second I walked in the door!
so the only time I've been to philly was a year ago last feb on a loong lay over. it's a whole story but...
I did tell my wife there's no way in hell I'm going to philly and not getting a cheeseteak, so I did lol. that said I haven't been to either of those places YET. #bucketlist
I really want to do a new england lobster road trip some day too.
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