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[7777]

Getting back into it after my arthritis episode which thankfully seems to be under control.

I said in the Vitamin thread I would post about the Intermittent Fasting / Leangains program I am doing

I read Eat Stop Eat (have a copy on PDF if anyone wants it) and I'm on the Cut phase first

I've split the core LeanGains exercises over my 3 normal lifting days and incorporated them into my normal exercises. Dips were okay but really struggling with pull / chin ups

Here is my program. I have included Cardio & Abs for a few reasons. I can never be arsed to do a proper Abs session after a lifting session, I want to 'open my lungs' at least once a day as I'm pretty sedantry with my job but also so I maintain going to the gym so I don't get bored, I found when I started earlier this year that I was really into it the more I went as it got easier. I also really want to start swimming properly as my ulitmate goal is to do a Triathlon next year and I am miles away at the moment

Day                       Exercise Groups   LeanGains
Monday                Chest & Triceps            Bench Press & Dips
Tuesday                Cardio & Abs                    Cardio & Abs
Weds               Back & Biceps                    Deadlifts & Chin ups
Thursday               Cardio & Abs                    Cardio & Abs
Friday               Shoulders & Legs            Squat & Military Press
Saturday               Cardio & Abs                    Cardio & Abs
Sunday               Rest                            Rest

I've started reading a book called Starting Strength and need to see how I improve the pull / chin ups cos I was shocking! Cos I only had the discs replaced in my neck in October, I'm wondering if that's the issue? I did RTP training with 5 x 5, 5 x 6 and 5 x 7 gradually descreasing the weight. I started off benching 40Kg then 30Kg then 20Kg which isn't a lot but I was tired at the end but will look to increase each time I go

I eat between 1pm and 9pm only drinking loads of water. I train early and have a a protein shake straight after my work out and BCAA tablets on both days but on my lifting days I have more carbs such as wholemeal bread, sweet potato, cereal etc. I try and maintain 2000 calories on my lifting days and 1600 on my non-lifting days but really cut back on the carbs / fats on those days so the main bulk of my calorie intake is Protein. Biggest meal is the 1pm meal straight after breaking my fast and the majority of calories are consumed at this point

Loving it so far. Not struggling with the 16 hour fast and can have a coffee / tea anyway if I want. Also not felt tired working out fasted

[Dexter_Morgan]

Been an awful year so far for training, Broke a rib sparring, slipped a disc, tore a tendon in my thumb and had a trapped nerve in my shoulder hoping to do some serious training between now and the start of July.

[jimjack]

Been an awful year so far for training, Broke a rib sparring, slipped a disc, tore a tendon in my thumb and had a trapped nerve in my shoulder hoping to do some serious training between now and the start of July.

I'd lay off if I were you mate...

[Dexter_Morgan]

I'd lay off if I were you mate...

That's all injuries healed and I'm ready to start back don't worry I shall be taking it easy for the first few weeks.

[Faulks]

Training was going ok, still going 5-6 times a week.

Lost 8kg in 5 days in Vegas 

So it's like starting again lol

[Dexter_Morgan]

First session back at boxing last night was blowing out my backside but it will come.

[Havoc]

Leg is finally better. Only took 6 months. Shall be returning to the gym in 3 weeks.

First 4 weeks establishing base line fitness and getting back into the groove.

The following 12 weeks will be a lean phase. Hopefully getting my body fat down to about 10%. That means a carb cycling eating plan, Low, Moderate and High carb days, high protein, reduced calories.

After that, take 1 week off then go into a bulk phase to regain some more muscle mass with the intention of gaining as little fat as possible.

In other words a lot work in front of me. 6 months out is hard to recover from.

[Gibbo1]

Leg is finally better. Only took 6 months. Shall be returning to the gym in 3 weeks.

First 4 weeks establishing base line fitness and getting back into the groove.

The following 12 weeks will be a lean phase. Hopefully getting my body fat down to about 10%. That means a carb cycling eating plan, Low, Moderate and High carb days, high protein, reduced calories.

After that, take 1 week off then go into a bulk phase to regain some more muscle mass with the intention of gaining as little fat as possible.

In other words a lot work in front of me. 6 months out is hard to recover from.

ive had 3 months out with my knee as well, although ive started back at the gym to do upper body weights which will help shift the fat on me

[Havoc]

ive had 3 months out with my knee as well, although ive started back at the gym to do upper body weights which will help shift the fat on me

Sucks don't it!

Really hate being out.

What happened to your knee?

[Gibbo1]

Sucks don't it!

Really hate being out.

What happened to your knee?

Bucket handle tear of the cartilage, getting it repaired on the 16/06/12

[middleweight]

Getting back into it after my arthritis episode which thankfully seems to be under control.

I said in the Vitamin thread I would post about the Intermittent Fasting / Leangains program I am doing

I read Eat Stop Eat (have a copy on PDF if anyone wants it) and I'm on the Cut phase first

I've split the core LeanGains exercises over my 3 normal lifting days and incorporated them into my normal exercises. Dips were okay but really struggling with pull / chin ups

Here is my program. I have included Cardio & Abs for a few reasons. I can never be arsed to do a proper Abs session after a lifting session, I want to 'open my lungs' at least once a day as I'm pretty sedantry with my job but also so I maintain going to the gym so I don't get bored, I found when I started earlier this year that I was really into it the more I went as it got easier. I also really want to start swimming properly as my ulitmate goal is to do a Triathlon next year and I am miles away at the moment

Day                       Exercise Groups   LeanGains
Monday                Chest & Triceps            Bench Press & Dips
Tuesday                Cardio & Abs                    Cardio & Abs
Weds               Back & Biceps                    Deadlifts & Chin ups
Thursday               Cardio & Abs                    Cardio & Abs
Friday               Shoulders & Legs            Squat & Military Press
Saturday               Cardio & Abs                    Cardio & Abs
Sunday               Rest                            Rest

I've started reading a book called Starting Strength and need to see how I improve the pull / chin ups cos I was shocking! Cos I only had the discs replaced in my neck in October, I'm wondering if that's the issue? I did RTP training with 5 x 5, 5 x 6 and 5 x 7 gradually descreasing the weight. I started off benching 40Kg then 30Kg then 20Kg which isn't a lot but I was tired at the end but will look to increase each time I go

I eat between 1pm and 9pm only drinking loads of water. I train early and have a a protein shake straight after my work out and BCAA tablets on both days but on my lifting days I have more carbs such as wholemeal bread, sweet potato, cereal etc. I try and maintain 2000 calories on my lifting days and 1600 on my non-lifting days but really cut back on the carbs / fats on those days so the main bulk of my calorie intake is Protein. Biggest meal is the 1pm meal straight after breaking my fast and the majority of calories are consumed at this point

Loving it so far. Not struggling with the 16 hour fast and can have a coffee / tea anyway if I want. Also not felt tired working out fasted

I think were the only IFers on the board 7's. I follow a modified LG approach in terms of nutrition and then follow my own training. Works really well. I can see a whole load of people jumping on the IF bandwagon soon!!

[Havoc]

I think were the only IFers on the board 7's. I follow a modified LG approach in terms of nutrition and then follow my own training. Works really well. I can see a whole load of people jumping on the IF bandwagon soon!!

It's an interesting approach but it won't work the same way for everyone.

I do a carb  cycle

Mon: Moderate carb
Tues: Low carb
Wed: High carb (Re-feed)
Thurs: Mod Carb
Fri: Low carb
Sat: Low carb
Sun: High carb and reward meal.

Obviously high protein everyday and on some of the low carb days is increase the essential fatty acids.

Works well for me/ Burn fat very quickly this way combined with H.I.I.T training

It took me years to find a routine that is optimum for me. I find generic eating plans produce generic results but as i said everyone is different.

[7777]

I think were the only IFers on the board 7's. I follow a modified LG approach in terms of nutrition and then follow my own training. Works really well. I can see a whole load of people jumping on the IF bandwagon soon!!

I've had to park it, had flu since last Tues and I can't shift it

Defo getting back on it Monday, no trouble in my knees at all now

[middleweight]

It's an interesting approach but it won't work the same way for everyone.

I do a carb  cycle

Mon: Moderate carb
Tues: Low carb
Wed: High carb (Re-feed)
Thurs: Mod Carb
Fri: Low carb
Sat: Low carb
Sun: High carb and reward meal.

Obviously high protein everyday and on some of the low carb days is increase the essential fatty acids.

Works well for me/ Burn fat very quickly this way combined with H.I.I.T training

It took me years to find a routine that is optimum for me. I find generic eating plans produce generic results but as i said everyone is different.

Carb cycling is one of if not the most important component of leangains. I find IF briliant as a lifestyle as it doesnt have you constantly hungry like eating 6 times a day does, I dont have to be constantly thinking about food and carrying food with me. Research proves that the 'stoke the metabolism is bollox' and IF is great for those wanting to lose fat as it helps with portion control, which is ultimately the deciding factor between losing weight and not losing weight.

I find that HIIT is great for stripping fat but not for hanging on to muscle mass, which is why i use Metabolic Resistance Training with HIIT thrown in the mix

[Havoc]

Carb cycling is one of if not the most important component of leangains. I find IF briliant as a lifestyle as it doesnt have you constantly hungry like eating 6 times a day does, I dont have to be constantly thinking about food and carrying food with me. Research proves that the 'stoke the metabolism is bollox' and IF is great for those wanting to lose fat as it helps with portion control, which is ultimately the deciding factor between losing weight and not losing weight.

I find that HIIT is great for stripping fat but not for hanging on to muscle mass, which is why i use Metabolic Resistance Training with HIIT thrown in the mix

It never fails to amaze me how these things effect different people.

I have found with H.I.I.T, that if i add in 4 heavy sets of a compound lift at the start of the workout i retain muscle fine. Got to about 80 or 90% of my 1 rep maximum lifts, do about 6 reps per set. Stops muscle fading away.

So on back day, 4 heavy sets of dead lifts, 80 to 90% of 1 rep maximum lift. Then onto burn sets. 5 burn sets per exercise, 50% weight of 1 rep maximum, all to failure. Then onto cardio, ten 30 second sprints with a 1 minute walk in between sprints. Total workout time 1 hour, job done.

Of course nutrition is key to whatever we do.

I store fat very easily, so little and often all the way for me. Eat every 3 hours and i eat when im hungry. The amount of times a day can go up to 9 times a day. If that's how many times i get hungry that's how many times i eat.

"IF" Does look interesting and i appreciate the method but uncertain if it would work for me. However am willing to try it one day.