Food/Diet and training hobbies
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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 everyday
Shifts:
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.
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@ryan-carruthers Its something I need to pay a lot more attention to really.
Do you stop using any screens an hour before going to bed? Also things like having no electronics in your bedroom and no light sources etc.
Something else that is good for some people is to immediately get as much natural light as possible when waking up. -
@matt-wood Agreed! Sleep is the one thing I really geek out about and try and tweak perhaps more than anything!
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Tried my first ever baked grapefruit yesterday. Still not sure what I think about it
Legs in gym today and I am sooooo NOT up for it
crappy nights sleep.Sleep is super important for training progression and health generally. Many of us suffer from crappy sleep and the fixes are not always obvious sadly.
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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 -
Yep I’ve seen some of his videos, what I like about him is he is not regimented to one style of exercise and is open minded to the benefits of proper cross training by combining different methods
Kind of like Bruce Lee but with exercise!
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@angus-macleod Yep dont need much equipment really.
There is an interesting Youtube who does a lot of 'unconventional' training and is really not following the mainstream glut of instagram, YT 'fitness' influencers. I think his channel is called #The Bioneer' something like that. Has some very interesting stuff on there you might like.
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That’s exactly it, using rep ranges within the sets then when I hit the top end of the range comfortably either move to the next level by switching to the harder exercise variation e.g press-ups to feet elevated side to side etc etc all the way to one arm press-ups
Quite like the whole weights side of things and am looking forward to eventually adding weight to certain movements as things progress but it’s amazing the number of exercises you can do with just a pull up bar and a dip station
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Yea once you get into it, it really is not that hard. The benefits are great too.
You could also manage to get some progressive overload through a structured increase in sets/reps. Plenty of different ways to progress. Being consistent is the only real secret to it all though.
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At the start it was quite hard, I found the morning hunger pangs quite bad but after about 2 weeks I started to get used to it.
Still manage to achieve some form of progressive overload but switching to more advanced versions of the same base exercise makes it more challenging and keeps things interesting
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@angus-macleod
Excellent stuff. How did you find the change into intermittent fasting?Yes! Bodyweight exercises lol none of the fancy 'gimmick' names they use to reinvent stuff that has been around for ages!
You can get seriously strong doing that and it is a very good way to increase the proprioception you have. You can add reflex training into your workouts if you are interested in increasing it further, also agility training with your own bodyweight.
