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Old 02-24-2011, 03:23 PM #106
Bayne
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Um. No...off days are pretty limited in cals, and especially lower in carbs. After the initial break it can be anything, but I would say that if you are breaking it post workout, drink a shake AND eat.
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Old 02-24-2011, 03:27 PM #107
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Do you guys still have a huge meal on off days? And for the initial breaking of fast..can it be solid food or is it supposed to just be a shake?
I believe first meal of the day is supposed to be the largest on off-days, so I'd say you eat your BIGGEST meal first...depending on your cals/macros you'll see how "huge" it is.
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Old 02-24-2011, 03:46 PM #108
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^ thats what I meant.
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Old 02-24-2011, 07:13 PM #109
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off day:
1st meal: 4 chicken breast and one banana had spicy mustard on breast (o carbs)
meal 2: 3 servings of ground turkey with some veggies mixed in.
meal 3: 2 scoops casein in water.

edit: Tomorrow is legs day, Lurker I am coming at you for best post-work out meal.

Last edited by memphisballa123 : 02-24-2011 at 07:16 PM.
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Old 02-24-2011, 09:22 PM #110
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LG starts. Fast starting 9pm last meal casein shake. Workout around ~12. Break fast with a protein shake around 12 as a preworkout. Big meal after working out. Good bad what
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Old 02-24-2011, 10:19 PM #111
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thinking of doing LG, questions.

why can you only train a maximum of 4 days a week?

what are the recommended number of meals during the feast?

what is the maximum length the fast should last?

would there be any benefit/harm with doing this in correlation with a keto style diet?

sorry if any of this has been covered and thanks for the help.
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Old 02-24-2011, 10:26 PM #112
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nobody, where the hell ya been? how much weight are you down right now?
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Old 02-24-2011, 10:36 PM #113
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im down 18lbs in 2 months, I think ive gained a fair amount of muscle and lost a fair amount of BF. very clean cut with cheat meals here and there.

I am seeing a lot more muscle definition and in my arms. Ive also lost 3 Inches off of my waist and added and Inch to my shoulders.

Its not the numbers I was hoping for but im still seeing results and I guess that is what really matters. Haven't had a lot of time for the gym ( 2 jobs, 65-80 hours a week) but i've worked hard with my managers to allow me more time for the gym.

this is what im doing right now:

http://forum.bodybuilding.com/showth...hp?t=132090143
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Old 02-24-2011, 10:42 PM #114
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if you can workout 5 days a week, i suggest just doing this:

1. Squats + core work+30 mins cardio
2. 45 mins cardio
3. bench + ohp + core work + 30 mins cardio
4. 45 mins cardio
5. Squats + deadlifts + corework + 30 mins cardio

essentially, heavy lifting, core work, and tons of cardio. you're wasting your time with a lot of dumb ****.

1. lift heavy
2. core work
3.cardio
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Old 02-24-2011, 10:49 PM #115
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yeah haha, I guess I like to think I'm doing something complicated so it has to work better. even though it probably doesn't, I think im going to stick to this work out for at least a few weeks though and see where it puts me. I really liked the work out yesterday, i left the gym feeling good and im sore today which I like.

my goal is to do 20-30 min of cardio pre workout and 45-60 min of cadio post but im not going to burn my self out the first week of a new workout. if this ends up not working out ill just do SS, 5x5, or madcows.

which brings me to another question about the original topic, LG.

what type of cardio is recommended for LG?
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Old 02-24-2011, 10:56 PM #116
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doing something that complicated at that level of strength and at that size is a complete waste of time. that program is not for people in your situation.............at all. at all......at all.


at all. once again, pick a program that has you do a few heavy lifts, add some core work, and do cardio. doing bicep curls and wrist curls isn't going to do jack ****..

...jack ****..




jack
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Old 02-24-2011, 10:57 PM #117
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****
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Old 02-24-2011, 11:16 PM #118
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haha i get it, I guess I always think that programs that simple have to be lagging some how because your missing so many muscle groups that to me seem important. to important to leave out at least. maybe im just thinking to hard about it though.

my overall goal is to be 225+, 10%bf or so, and have my body be proportionate. being strong is a plus too haha

I know that to reach my goal I have to cut a lot still with lots of cardio, a solid diet, a decent workout, and motivation. after the cut i need to slow bulk

i just need some guidance i guess.
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Old 02-24-2011, 11:18 PM #119
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Quote:
Originally Posted by nobodyshome13 View Post
thinking of doing LG, questions.

why can you only train a maximum of 4 days a week?

what are the recommended number of meals during the feast?

what is the maximum length the fast should last?

would there be any benefit/harm with doing this in correlation with a keto style diet?

sorry if any of this has been covered and thanks for the help.
1. The longer carb fast is important

2. doesn't matter I generally have 3

3. can be up to 20-24 hours easily

4. you need postworkout carbs
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Old 02-24-2011, 11:28 PM #120
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lurker:
1. you deleted my post on hardwork off your facebook.
2. what affects/effects do you think leangains will have on the metabolism?

i know long fastings can really **** up your metabolism. ex. people who don't eat break fast have are 400% more likely to be obese.

(could because those who dont eat breakfast are also too lazy to eat well)
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Old 02-24-2011, 11:32 PM #121
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1. so your recommendation is to train every other day? or Mon, Wed, Fri, and Sun.?
2. thats easy enough
3. awesome, my fast will be about 20 hours
4. okay, the way the diet is explained in the first post is the way it pretty much has to be in order for it to be effective

Q:
again, what type of cardio is recommended?

For example: slow keeping the HR at 130 BPM, or HIIT, so on and so forth
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Old 02-24-2011, 11:46 PM #122
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Laureate - Didn't know what to make of it. Short term fasting increases metabolism due to increases in natural stimulants

http://www.ajcn.org/content/71/6/1511.long

Not eating breakfast is generally correlated with higher food intake the rest of the day, and poor food choices - those studies aren't really relevant to LG.

Slow cardio, fasted, is recommended if you must. A bit of whey or bcaa around the cardio session will help burn more fat and preserve muscle.

Train every other day at most, yes. that way you have the high carb-low carb pattern holding up
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Old 02-24-2011, 11:49 PM #123
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Food today.


There's about 3lbs of Turkey breast under that mountain of veggies.

This is what it made:
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Old 02-25-2011, 01:26 AM #124
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Are there like noodle things in there or is this a low carb meal
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Old 02-25-2011, 08:44 AM #125
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Quote:
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4. you need postworkout carbs
This could work with TKD Keto.
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Old 02-25-2011, 08:51 AM #126
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Are there like noodle things in there or is this a low carb meal
Nope, the things that look like noodles are bean sprouts and onions.

I had a couple cups of brown rice though.
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