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[middleweight]

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.

Yeh if you include some maximal lifting that'll be enough to retain muscle. Im interested to know your rationale behind why you include the 'burn' sets. I used to be like you eating many times a day, i think people assume that when IF'ing that it will increase hunger but infact it does the opposite, it blunts hunger, so I usually have 2-3 big meals per day and im fine. The body adapts to the routine.

Is this just a hobby for you Havoc or is this work for you?

[Havoc]

Yeh if you include some maximal lifting that'll be enough to retain muscle. Im interested to know your rationale behind why you include the 'burn' sets. I used to be like you eating many times a day, i think people assume that when IF'ing that it will increase hunger but infact it does the opposite, it blunts hunger, so I usually have 2-3 big meals per day and im fine. The body adapts to the routine.

Is this just a hobby for you Havoc or is this work for you?

It's an hobby but sport science does fascinate me and i've gained a lot of knowledge in the process. I have been considering actually doing a degree in sport science. It's a passion so i absorb it quite easily.

The burn sets. My body is stubborn. The first few years of me working out i could never workout why i couldn't get a ripped stomach. I was eating right and even went zero carbs at one point. However still found it hard to burn off the last bit of body fat. Also the science behind is the body is still burning up energy hours after doing the burn sets. Also it was great for my fitness and endurance. Had to laugh when i would see these muscle heads in the gym not able to last 5 minutes on the treadmill. Also i found my maximum lifts increased due to improved stamina. I only weighed 80kg at the time, 10% body fat and i was dead lifting 120kg no problem, 130kg 2 reps, 135kg maximum lift. Ok not breaking any records but i'm not the biggest guy out there. I was also leg pressing 700kg. For  guy who is 5ft 10 and 80kg its not bad going. That was on a reduced energy diet as well but i was eating right.

After 18 months of experimenting i found the above routine worked well for me. In 12 weeks i had the 6 pack i wanted and i could then set about increasing my muscle size. Secure in the fact if i started to put too much fat on from a bulk phase then 4 weeks on the HIIT program i could burn it off again. I then researched carb cycling because i was getting fatigued doing HIIT 5 times a week on my lean phases. So on my rest days i would have a good re-feed of about 200g of carbs throughout the day. This had almost an immediate effect and actually found the body fat came off even quicker. 

I don't want to be huge, i much prefer an athletic build and i like surprising the muscle heads who always bench press on a monday. Monday is national bench press day so i do my chest on Fridays! 

What supplements are you using on your routine?

[middleweight]

Its nice to see people who are training along the right lines cos 95% of people out there who train don't have a clue what they're doing and its not their fault cos they get fed the same old bullshit, by mens health, etc. I have a masters in Sport and Exercise Science, if its something your passionate about mate, which it seems you are you should definately get a BSc done.

Personally looking at what you do, id be inclined to say that the 1st and last parts of you routines are the reasons for your successes, not the 'burn' sets. How many reps are you banging out at 50%RM? I also think you'd be better having your high carb days on training days, back loaded after training your body uses them more efficiently.

The only supplements I use are whey to increase my protein intake, the only other I would consider using would be creatine but i dont think its necessary. If your diet is good you dont need supplements. Supplement companys are full of bullshit and contribute to misinformation that gets passed around to unsuspecting gym goers.

[jimjack]

Great post.

[Faulks]

Its nice to see people who are training along the right lines cos 95% of people out there who train don't have a clue what they're doing and its not their fault cos they get fed the same old bullshit, by mens health, etc. I have a masters in Sport and Exercise Science, if its something your passionate about mate, which it seems you are you should definately get a BSc done.

Personally looking at what you do, id be inclined to say that the 1st and last parts of you routines are the reasons for your successes, not the 'burn' sets. How many reps are you banging out at 50%RM? I also think you'd be better having your high carb days on training days, back loaded after training your body uses them more efficiently.

The only supplements I use are whey to increase my protein intake, the only other I would consider using would be creatine but i

dont think its necessary. If your diet is good you dont need supplements. Supplement companys are full of bullshit and contribute to misinformation that gets passed around to unsuspecting gym goers.

What's your thoughts on recovery drinks and alike?

I've used creatine several times, and I swear by having a drink straight after training.

[Havoc]

Its nice to see people who are training along the right lines cos 95% of people out there who train don't have a clue what they're doing and its not their fault cos they get fed the same old bullshit, by mens health, etc. I have a masters in Sport and Exercise Science, if its something your passionate about mate, which it seems you are you should definately get a BSc done.

Personally looking at what you do, id be inclined to say that the 1st and last parts of you routines are the reasons for your successes, not the 'burn' sets. How many reps are you banging out at 50%RM? I also think you'd be better having your high carb days on training days, back loaded after training your body uses them more efficiently.

The only supplements I use are whey to increase my protein intake, the only other I would consider using would be creatine but i dont think its necessary. If your diet is good you dont need supplements. Supplement companys are full of bullshit and contribute to misinformation that gets passed around to unsuspecting gym goers.

Thanks mate.

Yeah i have been told to put my high carb days on training days. Little gap in my knowledge there but i will swap them around. Always happy to learn something new 

With the burn sets. 15 to 20 reps before failure on the first 2 sets. Was only having a 20 second rest between sets. Third set onward the reps would come down and on the last set, was lucky if i could pump out 8 reps. Push ups and chin ups were killer for that, but i quite enjoyed it.

I won't be doing anything like that when i go back after 6 months out. Just basic stuff at low to moderate weights to get myself back on it. Light cardio, brisk walks and light jogs to build back up at first.

I do pretty much the same on the supplements. Typically use Promax which is just protein or Promax diet. Promax diet is good for a mid morning or after snack, especially if i can't get away from my desk.

I think the key to getting results. As we have already said nutrition. Also keeping an open mind to different ways of doing things. Also a reward meal once a week. Stops my body from adapting to the eating plan and keeps me mentally motivated.

[middleweight]

What's your thoughts on recovery drinks and alike?

I've used creatine several times, and I swear by having a drink straight after training.

My thoughts on recovery drinks are that I dont think we need them, certainly not at the ridiculous prices supplement companies charge. If you are training multiple times a day then they make sense, but if you're just the average joe whos going to train again two days later Im not sure they're are necessary. People use supplements as a crutch, taking something might have a 1% increase but when their diet is shocking or theyre binge drinking its irrelevant. Supplements should be the last thing people go to when sorting out their diet and training.

You might find this interesting: http:]www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Im not saying I agree with everything he says, I certainly dont about breakfast, but its food for thought (no pun intended  ). Point 9 is interesting as many recovery drinks contain antioxidants

[middleweight]

Thanks mate.

Yeah i have been told to put my high carb days on training days. Little gap in my knowledge there but i will swap them around. Always happy to learn something new 

With the burn sets. 15 to 20 reps before failure on the first 2 sets. Was only having a 20 second rest between sets. Third set onward the reps would come down and on the last set, was lucky if i could pump out 8 reps. Push ups and chin ups were killer for that, but i quite enjoyed it.

I won't be doing anything like that when i go back after 6 months out. Just basic stuff at low to moderate weights to get myself back on it. Light cardio, brisk walks and light jogs to build back up at first.

I do pretty much the same on the supplements. Typically use Promax which is just protein or Promax diet. Promax diet is good for a mid morning or after snack, especially if i can't get away from my desk.

I think the key to getting results. As we have already said nutrition. Also keeping an open mind to different ways of doing things. Also a reward meal once a week. Stops my body from adapting to the eating plan and keeps me mentally motivated.

Simply the carbs can be put to better use after training. What injury do you have mate? Had a look back through the pages but couldnt see you'd posted what the problem was.

With IF, for me it has eliminated the need more meal replacements, etc but its horses for courses if one way works for someone, it works, simple as that so changing things would be foolish.

[Havoc]

My thoughts on recovery drinks are that I dont think we need them, certainly not at the ridiculous prices supplement companies charge. If you are training multiple times a day then they make sense, but if you're just the average joe whos going to train again two days later Im not sure they're are necessary. People use supplements as a crutch, taking something might have a 1% increase but when their diet is shocking or theyre binge drinking its irrelevant. Supplements should be the last thing people go to when sorting out their diet and training.

You might find this interesting: http:]www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/the_top_10_post_workout_nutrition_myths

Im not saying I agree with everything he says, I certainly dont about breakfast, but its food for thought (no pun intended  ). Point 9 is interesting as many recovery drinks contain antioxidants

Very Interesting article. Especially about post workout drinks and whey protein not being that fast to digest.

Leg injury mate. Done it years ago squatting. It healed but its been sensitive ever since.

Just before xmas was running for the bus, my thigh went tight and it gave out and tore. Had phsyio and its healed again. Just need to be careful.

[Dexter_Morgan]

Good week last week two boxing sessions and a kettlebell session. Back at boxing tonight and I can hardly move really sore tonight going to be a struggle tomorrow.

[Havoc]

Good week last week two boxing sessions and a kettlebell session. Back at boxing tonight and I can hardly move really sore tonight going to be a struggle tomorrow.

You can be a target for the evening 

[Chris]

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

Hi mate,

I have started something similar to the starting strength workout this week. Stronglifts 5 x 5.

My friend is seeing good results after 16 weeks. Pull ups are really hard until you gain some strength.

Your whole lifestyle seems good, are you seeing good results?

Can you send me the PDF copy of eat stop eat please, will PM you my email address. My mate here mentioned fasting the other day, so I said I would ask you about it..

Cheers.

[Havoc]

Less than two weeks before i go back training. Starting to get excited.

I keep an online training blog, nutrition plan, work outs, progress. I may post in this thread week by week 

[Gibbo1]

Less than two weeks before i go back training. Starting to get excited.

I keep an online training blog, nutrition plan, work outs, progress. I may post in this thread week by week 

Haha ive never been so keen to get back to the gym either!!

[Havoc]

Haha ive never been so keen to get back to the gym either!!

Here here. It's like have an arm missing or something.

Low point come for me when i ran for the bus, 40 or 50 meters and i was knackered! However thats what injury does.