Yep, I have no noticeable digestion issues with dairy but having milk before bed definitely leaves me holding some water in the AM. As far ad tortilla chips yeah, I bloat like a mofo from them. I normally try to avoid them altogether when I am cutting unless a special occasion or cheat meal/day.
Agreed! I like them a lot better now that you can see the people talking. I do better feeling like there is interaction than just seeing the computer screen only. Also they have quizzes with the videos now and a lot more labs than they had before. Even have practice exams.
same here. No digestion issues but even when I was sitting with like 8%BF abs and all a day of cheese would make my abs disappear for a few days the way pho and high sodium can.
Yeah it is pretty wild what certain things do to a person's body.
Go ahead and throw in some bodyweight Bulgarian split squats to failure x 3 sets
Among my favorite exercises, but god they suck.
My daughter is 12 years old and got introduced to them last Saturday during winter workouts for her travel team
Facts!
It's gonna be a love hate relationship but they sure are awesome and will show you your weaknesses for sure.
I didn’t know that…..cool little bit of trivia.
Ain't people strange!
From now on when I add them in I think I’ll have to call them the (Faux) Bulgarian Split Squats.
I'm starting to notice that I react to foods with water retention (and other strange symptoms actually) that I never noticed before. Even too many eggs will leave me looking extra soft the next morning. I'm not sure if a glass of milk would though because I haven't drank milk without ice cream blended in in years lol. How often are you having cheat meals?
Actual cheat meals, maybe 1 every 2 weeks if you want to call them that. Occasionally I will end up 200-300 over cals, but normally if I have something not deemed "clean food" I adjust macros and calories elsewhere so it is really just a poor food choice meal. Last true cheat was Halloween, when I had too much candy. However I did have 2 pieces of digiorno and a protein shake for a meal about a week ago. I don't see that as a cheat because it was within my macros and I am trying to follow a 80/20 philosophy were 80 of my food is good choices and 20 can just be whatever with in my macros. To be fair I think i stick around in the 90/10 zone though. Otherwise I haven't had my calories low enough to justify a cheat meal. I have never needed much food or calories to stay thick, and have always had to have my calories low compared to body weight to see movement. Plus I have a sedentary job so not burning off calories like @BOSSMAN or @Smont! Those guys are tearing through their calories all day every day with how much they move!
And it's friday!!!! My white ass is spent!!!!!
Gotcha. I'm like you...gotta eat kind of low to lose appropriately. It's frustrating since I love to eat
You and me both!!! I have a good buddy having a birthday party this weekend. He is the one who can BBQ like no other and I am already planning on getting in some calories that night. I will go get a good lift in before I go so it has somewhere to land but I will be eating that night. Probably almost all meat and a couple drinks though.Gotcha. I'm like you...gotta eat kind of low to lose appropriately. It's frustrating since I love to eat
That sounds good! I'm going to try to keep my kcal controlled this weekend. Maybe I'll try to IIFYM this weekend.
I also like to use intermittent fasting as it opens the door for more calorie dense food choices without going over your calories for the day. Most of my meals are in the 600-800 calorie range some even higher.
Yeah, I like the idea of intermittent fasting, but I like the idea of better protein MPS with my meals spread out as well which is why I never do it. Although, there's a lot of people out there with great physiques eating OMAD so I don't really understand that. Are you still eating 1g per pound of bodyweight in one meal?
I don't normally do OMAD, I will typically have at least 2 meals and often 3. I normally do 16/8 fasting Lean Gains style. Sometimes I extend the fast to a 20/4 style. I am not usually that worried about 1g/lb when fasting in the 20/4 style. The hormonal set up is so optimum you don't lose any muscle mass during the fasting period. When it comes to cutting weight the data shows that fasting provides superior muscle retention over calorie restriction with 3-5 meals spread throughout the day. So it really just depends on the goal. Everything has a time and place. When trying to lean up I will take muscle and nitrogen retention over more frequent MPS stimulation considering over the time that style of dieting in a deficit is still going to result in less muscle retained. Now when bulking and trying to grow muscle I definitely believe stimulating MPS frequently is more beneficial to muscle gains. The data shows this as well.
So your kcal on a daily basis is at maintenance or below?
Well I just started this new regiment which normally works best for me which is a steep deficit on my Burn days, then maintenance or a few hundred calories over on Build days. I maintained at 2500-2600 for a month so on build days I want to hit 2500-2800. Then on my burn days I will have anywhere around 1200-1700 calories usually. I do them basically every other day so that leaves me at a nice deficit overall but a surplus on the days I lift when I want to push growth. Since it is mostly carbohydrate increases on the build days it replenishes leptin to keep metabolism from slowing down, while sparing muscle tissue on the fasting days. Typically I would recommend smaller caloric swings until your body gets used to things, but it is also adjustable for total recomp instead of cutting by just changing the burn and build day to have less deficit, or a little more surplus on either day.
Gotcha. I'm going to implement something similar I think. Thanks.
Ha, and know when to walk away and know when to run.
Amen to that!
This was my thought as well, so far other than that cold front having it's way with me nothing is worse the wear. Will see how I am feeling throughout the week if I feel I need a bit more estrogen or not.
But what if you count your money while sitting at the table?Ha, and know when to walk away and know when to run.
They were good, I got a mild bit of DOMS but nothing to really speak about. I don't really get that sore much anymore. Only when I haven't worked something in a while or really push something I haven't but the days of me regularly whimpering as I walk down the hall after a good session are pretty much gone. Normally I can just feel that they are thrashed and exhausted but the DOMS aren't too bad.
Agreed and it is already a brick so definitely need whatever I can get.
Yeah they do!
Yeah they are fun and what you can get out of them with a tunes is unreal.
Thats some nasty crap going around
Yep. My family and I have been dealing with a cyclic cold/flu for a couple weeks. Almost gone then comes back hard.
I sure hope that isn't the case for me, and hope she gets better soon.
Yeah it is.
Doing my bestm even got a Z Pack to help kick it. Probably going to have her call me in another inhaler just to keep me from getting bronchitis.
I think this is probably the 3rd cycle of it. Sage has been down twice, and Jo spent a weekend in bed a week or two ago. We all got it this time. First time it got me I normally have a strong immune system except for my stomach issues but this one took me out.
Sorry to hear this !
I blame it on the first year most of us are getting re-exposed to each other without masks or any sort of social distancing. You spend 2 years not fighting off anything and your immune system is going to be weaker. Just like not lifting for a while makes you weaker.Yeah, the cold and flu season hit quick and hard this year. Where I live we kind of went from Summer to Winter almost with no Fall. We were still hitting the high 80s to low 90s in September and then within a couple of weeks the lows were in the 30s , and now we’ve been in the 20s this week. That’s a recipe for a lot of sick people. Here I go rambling, just meant to say hope you feel better quick.
