Food/Diet and training hobbies
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@matt-wood my 2cents on sleep, if you're having trouble getting to sleep then you aren't active enough. Wake up two hours earlier and go run a half marathon, see if you have trouble falling asleep that night :). A joke of course, but people are designed to move constantly, screen time and all that stuff is a factor but movement is the main thing.
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@matt-wood cheers mate I’ll look into that
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@ben-dobie You might want to think about taking a good fish oil supplement if you dont already. Look for a good one that has more Omega 3 than 6. We should get plenty of 6 from a good diet so additional 3 is good.
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@matt-wood Shoulders have been ok mate but will take that on board ...cheers
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@ben-dobie
Archers. Yep thems hard
How do you find them on your shoulder joints though? Especially coupled with pad work! I would advise making sure you keep your shoulders mobile and make they are warmed up properly too. A broom-handle would be a good friend here or a theraband.
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@matt-wood Ha Ha I know, it's a shame because I eat very well now it just took me a while to get there.
Yeah wights will always be my main go to, but have realised the importance of the cardio side.
Archer Press Ups ..... they are absolute killers !!
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@ben-dobie Haha I didnt want to steal any of Sam's thunder
Ahhhh you would have been a nightmare client
People who want to get bigger and pack on the muscle cannot be fussy eaters at all Eating is probably the hardest part of that sort of training.Yea I'm 41 this year and staying healthy and able to do things is priority. I will always be wanting to lift weights as thats my 'bread and butter' That and martial arts but had to give that up at 32.
I was never good enough to be a pure boxer, too sloppy, Thai boxing and kick boxing were my thing.
Press ups will get you strong in a hurry if you are consistent with them.
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Mine were the 8 hours 2 early 2 late 2 night 4 off. Everyone used to say 'Oh it must be great having 4 days off'. Like you said though you dont feel normal after night shifts for a few days.
I dont think anyone should be doing night shifts they are so bad for us. I did that for 11 years and it broke me too.Great stuff, if IF works for you , you feel good and you can keep it up without effort then it is clearly something that works well for you.
The only diets/eating plans that ever work are ones that a person can stick with.
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@matt-wood Oh was it .... sorry @Sam-MacCuaig great idea !
Yeah you're probably right, I spent years trying to get "BIG" but I was a fussy eater years ago and that never helped, now I'm a lot better and enjoy most foods but happy now if I can just keep a bit of muscle mass and try and stay lean.
Now I'm 41 being fit & healthy is the priority. I always say to the lad who I do the pad work with, imagine doing this whilst somebody is trying to knock your head off, I take my hat off to anyone who gets in the ring at whichever level, I always toy with the idea of a white collar match but who knows.
I'l be training still without a doubt, I found a killer press up workout on Youtube last time and was amazed with the results I got with it, particularly with strength gains.
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@matt-wood said in Food/Diet and training hobbies:
Yea I have had plenty of clients who said similar about IF. A person wont lose muscle mass from it at all. Its quite the opposite actually, your IGF-1 gets boosted and this helps to create cells.
IF is probably tough for people on extremely high calorie diets, 5K plus, but there are not many of us that eat that sort of food everydayShifts:
I used to do 2X 6-1400, 2X 14-2200, 2X 22-0600 then 4 days off. Was awful for sleep!
Think you are right about try it and see. Works for most things, everyone is different, so it seems obvious that different things will work differently.
Yup, shifts are crap. I was on 2 dayshifts of 12.5hrs followed directly by 2 nightshifts of 12.5 hrs, then 3 days off and repeat.
Example: Monday and Tuesday 0745 - 2015
Wednesday and Thursday 1945 - 08153 days off then repeat
The only decent thing about that shift pattern was once a month you got 9days off in a row which was cool, but I only started feeling human again on like day 6. I did this for 4years and would not recommend it to anyone as I broke in the end
I'm a big fan of IF as I feel different and see the benefits so until something changes that I'm sticking with it:grinning_face_with_smiling_eyes:
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Being a hard gainer is better in my opinion. You get to eat more food
Also far easier to cut weight when you want to do so.Pad work is mega cardio! I have done a lot of different training in my time but the hardest thing to this day was always club sparring with a friend. Pad work comes a close second but then when you add in a competitive element, we both were very competitive, it suddenly becomes even more taxing as you can never switch off mentally either. Actual competition was different though, at least for me, probably just mahooosive amounts of adrenaline due to nerves
I will be furious if the gyms close here again!
I think the idea for the thread came from @Sam-MacCuaig so I cant take the credit
Keep up the workouts though even though the gyms are closed
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I’ll throw my hat into the ring.
I love weight training, I would call myself a hard gainer though as I’m a naturally small frame, I’m one of those people who actually loses weight when my diet is bad because in turn the training stops and I lose muscle although the pot belly makes an appearance too. Back on it now though and have added some running and pad work in for my cardio needs....12 x 2 minute rounds on those pads is the best cardio workout I’ve ever had.Gutted the gyms have closed here but got a bit of eqpt at home and learned a lot during lockdown to keep myself ticking over
Great idea this thread @Matt-Wood
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@ryan-carruthers Ive never seen any of their plans but watched and attended a few webinars from Dr Mike Israetel. Knows his stuff. Lots of very clever people over there
I think a lot of the big food people, the likes of Brian Shaw, are tending towards a version of Stan Efferding's Vertical diet system. I can see it being very good for them but everyday people just dont really need that sort of thing.
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@matt-wood He uses the renaissance periodisation food principles as well, I followed their stuff a while back - pretty basic and what you know but good to get them to plan out a fair bit of the food for you.
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@ryan-carruthers
Yea I saw that too. I would imagine that most high level CF athletes are on mega carb intake which is going to cause lots of inflamation, not to mention the amount of training they do.I bet he has to have some seriously calorie dense foods to get enough in his eating window!
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@matt-wood I saw recently that Rich Froning the CF legend has moved to IF and is having good results, his inflammation has decreased - he trains a lot as well!
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Yea I have had plenty of clients who said similar about IF. A person wont lose muscle mass from it at all. Its quite the opposite actually, your IGF-1 gets boosted and this helps to create cells.
IF is probably tough for people on extremely high calorie diets, 5K plus, but there are not many of us that eat that sort of food everydayShifts:
I used to do 2X 6-1400, 2X 14-2200, 2X 22-0600 then 4 days off. Was awful for sleep!
Think you are right about try it and see. Works for most things, everyone is different, so it seems obvious that different things will work differently.
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@matt-wood said in Food/Diet and training hobbies:
Yea he tries to train his whole body in a large variety of ways. Very good stuff. Strong dude as well for his size.
Really like the change from the endless 20 somethings on YT and Insta touting look at me you can look like this with a few simple exercises and a clean diet. Nevermind their genetics or the drugs
Love to come back in 20 years and see what they all look like, given that they claim to have the muscle maturity of a late 30 something in their early 20s and its all natural Yeah there's a lot of that about. I've also seen a number of people bashing the IF thing saying how its bad for you and how you need to have 867 meals a day so you don't lose muscle mass...that irks me
the way I see it, try something, if you feel it helps, stick with it, if not change it...seeeemples!Also with sleep, I am quite fussy about that too. I used to work a mad shift pattern in my old job so my sleep was knackered for years and is only now starting to fix itself.
I remember going to the doc and chinning him about it, straight talking kind of guy and not what you'd expect from a quack. He told me about something called paradoxial intent insomnia which basically meant that the more effort you try to put in to sleep....the less you sleep, you can't force it.
I orginally was trying herbal teas, cutting out screen time, watching what I ate before bed and for me personally the results varied. It was only when I went to the doc, told him what I was doing to try and remedy it and he laughed and said "yeah, dont worry about that crap...how many times have you fallen asleep infront of the telly?"...
...I saw his point :face_with_tears_of_joy: my main takeaway was, do whatever works for you to chill your mind out before bed and the sleep will naturally come.
Hope this makes sense, therein endeth the lecture :smiling_face_with_open_mouth_smiling_eyes:
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@ryan-carruthers
I need to be more strict like that with my screen time before bed. I think Kindle is not so bad as they are designed with less blue light emission. This is the wave that messes our brains up and tells them its time to be awake and is in almost all screens.Might try the kindle bit as it will hit two birds since I keep telling myself I dont read enough
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I've got rid of social media off my phone, I don't use the phone for an hour before bed. I do read on a kindle with a light which has always helped me.
I do have an alarm clock that is one of those sunrise ones - so before bed it is on then brings the room down from light to dark and then in the morning brings light into the room.
