<3

nice.

ima rock it next friday in lieu of a heavy DL session.

I'd do it on am empty-ish stomach. Even though I didn't puke I think I would have felt a lot better if I did. I think I've only puked when ill or too drunk, never from a workout, so I was hoping for a new 1st.

I'd set the O/U on you doing it in 30min and take the over.

i'll take under 27min

Booked

i could be way off and this might kill me, but i feel like i've already made pretty solid strides in the WC department, both with the metcons and taking short rests between squats.

damn. i think videotaping the last round should be mandatory. do you think you'll try to even the score against this sometime?

i think i might try it too once i see how kc does. ive gained like 50 pounds since i last did anything remotely high-pace, so it would be interesting.

i don't know how "high pace" this is gonna be.

also thinkin' maybe 24kg swings. 16 is basically a break, imo. that's how they were when i did the swing and burpee ladder. i was lovin' the swing rounds.

yeah they are nothing after burpees. i think you'll prefer even 24kg by far over burpees. i only have dumbbells at my gym so ill figure something out, 55 or something.

most important thing is to get a video.

haha by high-pace i pretty much meant things limited by me being tired.

How does H+F feel about L-Glutamine?

I'm currently doing SS and taking the standard fish oil, creatine, daily multi, vitamin d-3... I've taken L-Glutaimine a couple years ago when doing some browski workouts over the summer. Should I get back on it?

JF,

Can you describe your diet a little? Like how big is your deficit.

Lots of jerky, chicken, shrimp, fish, steak, deli meat, as much lean meat as possible really. Add in some low fat cheese, pickles, eggs, veggies, and some other filler, but not a lot. And lots of protein shakes.

Today I killed myself working out, so I ate a bunch of calories/carbs, but I imagine that tomorrow I'll consume 1k-1.5k calories, highly likely to be on the lower side of that range.

Example of non workout day: Wake up, drink protein shake. A few hours later eat a chicken breast with a tiny little bit of the lowest calorie BBQ sauce I could find. Maybe with some ranch. Either way I'm not using very much sauce at all. I then go to work, during the 8 hours shift I'll consume a large amount of jerky and a package of 98% fat free deli meat with mustard. Then sometimes when I come homr I eat some fresh veggies with little bit of ranch. Another protein shake. Sometimes I do 3/day. All the while consuming copious amounts of water. I've drank over 80 liters of water so far this month, probably closer to 100.

Then on refeed days I stuff my face with high carb/high protein/low fat foods. Probably getting 3.5k-5k calories on those days.

The math I did (albeit pretty suspect) put this on a losing 10/pounds a month rate.

Ugh I hate it.

The way I'm doing it or what I am doing in general?

[x] both?

I'm losing weight and fat and I don't think too much muscle. It would know if I could actually lift heavy if my rib wasn't destroyed right now, but I am going to try and bench heavy, DL heavy and FS heavy on monday to see where my strength is at.

Like what is your expected amount of calories you need? And how is weight loss coming refeed to refeed? Why is your refeed sometimes 4000 calories more than day to day? Like that is absurd even for people who know they can tolerate a ton of carbs in a refeed, for someone beginning its dumb as hell. You're also taking a really extreme approach which I don't agree with and having trouble with compliance which is a recipe for failure. You also likely are kinda fat and don't need to refeed often at all if you just took a more moderate approach.

Yeah that makes sense. Yes I am fat, that why I am dieting. I am willing to put the effort in to see fast results, but I guess that's not as optimal.

So something like 2000-2500 cal every day with a moderate amount of carbs would be better?

You should reread (read?) guide to flexible dieting. Or Aragon's Guide to Culking. Either is fine. They're both say the same thing.

It sounds like there's a danger that you're just storing up appetite and then binging on your refeed day.

It might work better to shave like 1500 calories off your refeed day and distribute them to your normal days.

I dunno maybe your way will work. The main thing is it's really important to minimize LBM loss.

I mean losing say 5/1 in a month is a lot better than losing like 7/3.

idk why you're refeeding or doing anything that radical right now anyways. Hasn't it been hammered in that these drastic measures only matter for people who are already in the sub-15% category. You don't need to be eating low carb, you just need to get your protein and set your calories at a deficit.

Mmmm I actually think refeeds have value for almost anyone who does weight training.

Obviously if you're fat though they don't need to be sick epic refeeds.

lol @ my terrible idea of a metcon becoming popular

I have no intentions of repeating it. Just so you all know.

Refeed/diet breaks/etc shouldn't be mandatory for fatbodies. They should just be a part of living a normal life. If you take a more moderate approach you can eat normally all the time. FFS I ate an entire coffee cake one day that was well within my malnutritional breakdown (too much refined sugar but whatev)

yeah this is what i've been doing. lost ~7 lbs in just under two weeks. that was before cheating with some chick filet and beer, but i doubt that'll kill progress.

don't believe thremp about the cc, though.

Water weight guys. Hopefully you realize that.

some, sure. i'm not keeping carbs that low, though. I'm just tryin' to do the 1-2lbs a week thing.