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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
quote:


Okay. It think my wife would struggle with meal prepping. She is an excellent cook and really enjoys it the actual cooking process. I'm sure she would try it for eight weeks though


What meals do you eat with the family, you mentioned traveling, do you eat out for lunch?

quote:


So on days I'm supposed to do weighted chins, just add an additional chin ladder


Of you can do 6 chins now, add 3 ladders of 3 to start. Add a rep to one set per week. Week 2 would be 4/3/3, week 3 would be 4/4/3, week 4 would be 4/4/4. Week five would be 4/4/4/3, week 6 would be 4/4/4/4, week 7 would be 5/4/4/4, week 8 would be 5/5/4/4, week 9 5/5/5/4, week 10 would be 5/5/5/5, week 11 would be 5/5/5/5/4, week 12 would be 5/5/5/5/5.

quote:

I've been trying. I often don't sleep too much on the weekends though due to staying out late. I guess I'll have to do my drinking during the day then .


Sleep in some, or drink earlier. Nothing wrong with drinking until midnight, asleep by 1230 and up at 8 or so

quote:

Yes, I am willing to change what I drink. I used to drink a good bit of vodka and more liquor than beer and coud easily return to that.



Stick to whiskey straight or with splash of Coke zero or vodka with a zero calorie mixer. Limit it to 3 drinks. No offense but your an adult, the only time you need more than three drinks on a week is on a special occasion.

When. LSU is playing Georgia southern drink 3 max, against Texas drink up. Drink vs Auburn, Florida, bama, A&M. Limit against the others.

And limit eating while drinking.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
My wife and I eat at home usually every night. I usually eat one lunch out per week. We have no kids.

My chin ladders now have been like this: 1, 2, 3, and 4. Am I doing that wrong?

Oh, and I’m an Ole Miss alum, so I have a ton of reasons to drink. I think I can do this ha


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
Regarding your diet, could I move your carb portion from dinner to breakfast and then just go meat/veggie for lunch and dinner?

I love breakfast haha


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts

re: Body Recomp- 8 week challenge to you
quote:

Regarding your diet, could I move your carb portion from dinner to breakfast and then just go meat/veggie for lunch and dinner?


Ideally you want to get the carbs just after your workout but it's not going to kill you. Why can't you just eat breakfast food for dinner? IF is a powerful tool.
This post was edited on 8/1 at 8:47 am


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
I like eating breakfast. Gives me energy in the morning.


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts

re: Body Recomp- 8 week challenge to you
quote:

I like eating breakfast. Gives me energy in the morning


Try IF for 10 days. You'll be hungry for 3 or 4 then you'll realize how much more energy you have when you aren't spiking your insulin first thing in the morning.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
That’s the 16 on, eight off thing? Basically you have a 16 hr window to eat?

If I want to workout at 5 AM (M-F), how would I arrange the intermittent fasting regimen?
This post was edited on 8/1 at 9:03 am


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts

re: Body Recomp- 8 week challenge to you
quote:

That’s the 16 on, eight off thing? Basically you have a 16 hr window to eat?



Backwards. 8 hour eating window, 16 hours not eating.

quote:

If I want to workout at 5 AM (M-F), how would I arrange the intermittent fasting regimen?


If that's what you are doing carbs are fine for breakfast since it's just post workout. So breakfast around 7 or 8AM and your last meal would be 8 hours after that.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
Wife just said she is in for the meal prep healthy goodness, meaning I’m all in now too

I’ll miss some days of homework (and maybe even some lifts) due to business travel. I’ll also give myself Saturday as a “cheat day” to eat outside of my diet.

I’m also gonna do regular deadlifts rather than sumo and do the chin ladders as 777 specified on the previous page.

I’ll start the week of August 18.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
So in your particular case things are not going to be optimal but we don't live in an optimal world so we use other methods to make things work. You like breakfast and carbs and breakfast so we use a carb cut off. do something like this

Meal 1-(breakfast)- 3-4 eggs, 3-4 strips of bacon, your carb source of choice, plus a piece of fruit.

Meal 2-(lunch)- 8-10 oz lean meat, veggies and a piece of fruit

Meal 3-(snack)- protein shake or Greek yogurt with berries(no carbs here besides berries)

Meal 4-(dinner with family)- 1 plate and 1 plate only, fill your plate with 400g of lean meat and then you can have whatever the family is having also.

Meal 5-(pre-bed)- 75g whey protein shake

Here is an article by Martin Berkham on something similar
quote:

Making Gains, Losing Fat, Living Regular - Q&A #7

Met with a friend yesterday. Doctor and researcher, interesting guy. Just started training again after a long layoff. The good doctor is lucky in one sense. Always skinny and struggling to gain weight, his problem is opposite of most.

Told me about the obstacles. First, tracking calories is hard because he eats at work. Second, restaurant attached to the hospital doesn’t serve the best food. Third, he doesn’t have time to prepare meals in advance. Told him the solution. Called me a genius. Problem solved. 

On the phone with a new client today. Family guy wanting to ditch jogging shoes for iron and chalk. Few years of weight training experience, borderline dadbod but wants more. Intermediate and fairly typical client looking to lose fat and gain muscle. But he had wants and concerns. 

Preparing dinner and eating with the family was important to him. I respect that. But how, if possible, would he do that on my plan? Told family guy what I told the good doc the day before. And what I’ve told countless others before the good doc. 

Simplistically speaking, diet is math, and lifestyle and habits what makes or breaks the equation. 

A day is an equation with 3 variables, meaning 3 meals. When you have a plan, those variables turn into constants. They’re constants because they don’t vary much if at all. You plan ahead to arrive at the end result, whether that’s a 500-kcal surplus or 500-kcal deficit. Eating the same shite day in and day out is not lack of fantasy, it’s practical and efficient. 

Sometimes, for reasons described, you can’t have 3 constants, so you have to settle for two constants and one variable. Work, family, relationships, etc. 

In case of the good doctor, who eats thrice a day, the variable is lunch. Now, let’s try to put a number on it. The average lunch is 600-800 kcal for a man, so let’s assume 700 kcal. I'd generally use 800 kcal here, but this guy's more likely to under-eat than to over-eat. 

The doctor weighs around 80 kg which multiplied by 30 gives 2400 kcal as maintenance. Adding 300 kcal equals 2700 kcal as a good number for quality gains. 2700 - 700 (lunch/variable) is 2000 and 2000/2 (meals/constants) yields 1000 kcal which is calorie intake per meal for those  that can be controlled. 

Add body weight tracking to that and the good doctor has no excuse. This is a guy thinking he's leaving gains on the table because food at work sucks. Well, problem solved. Might not know exactly how much he’s eating, but knowing it’s somewhere in the 2600-2800 kcal range is a hell of a lot better than nothing.

What about family guy? His case is a bit different since he eats at home and retains full control of what’s served. But he’s also on a high-protein fat loss diet which means less room for error and more limitations. For him, dinner is the variable. 

I set up his diet to include a spartan and boring lunch - lean protein and veggies, circa 400 kcal and roughly 20% of his total daily intake. Dinner and post-workout meal are both sizeable at circa 800 kcal and 40% each of total daily intake. 

For dinner, I told him to set aside 400 g of meat for himself (roughly 80 g protein). In addition to that, he could have whatever else the family was eating that day - as long as it could fit on one plate. Knowing how much space 400 g of meat takes up, I knew it'd take some effort to exceed the 800 kcal allotted to the variable. So, problem solved. 

People are quick to use work, family or relationships as excuses to not count calories and get their shite in check. My former training partner was notorious for this. Every time bulking season came around, he’d tell me the same story. He’d count calories this time and not get fat as before. He’d know his protein intake, not leave gains on the table. 

Every single year, usually a few months into bulking, he’d plateau or even regress while I kept gaining. Trying to figure out what was wrong - we were doing the same program after all - asked about his calorie intake. His answer? Wasn’t worth tracking calories, because he ate at work. I don’t train with him any longer.

That’s it for today, folks. Hope this gives some ideas and insights to those having to make similar compromises to make dieting or bulking work. While maintaining or bulking, I use this strategy to keep myself in line when eating out (at least once or twice a week). 

When there's two meals I can control and one meal I can't, I make a qualified guess, knowing the actual figure can't be much different from my guesstimate. A good rule of thumb is around 800 kcal per plate of mixed food and 500-600 kcal per plate of meat and veggies.

And those of you who think work and family is preventing from realising your plans, stop. It's ridiculous. Yes, you will have to compromise, and yes, you might be be over or under by 100-200 kcal, but so what? Time's on your side, excuses ain't.





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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
I’m gonna do it like you recommended on page 1.

No need to half arse anything. I do that enough IRL I’ll be hungry as hell for the first few mornings. I’ve been eating breakfast all my life. If I’m really hungry before a 5 AM workout, can I at least have a spoonful of peanut butter or something?

Thanks dude


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
Overall fat loss won't matter as far as eating breakfast or not, IF is not magic but most people can not eat enough in a restricted window to get fat sk sure have the OB if you want it or have breakfast


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
777, what types of vegetables are included with this diet?

I get salads, broccoli, carrots, spinach, asparagus, green peas, etc. What else is acceptable? Sweet potatoes?


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
Try and keep any type of potatoes in the carb meal, other than that any veggie is fine.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
Please let me know whether this diet (which I've been following this week) is okay:

Breakfast:
3 - 4 boiled eggs
One banana

Lunch:
2 smoked chicken drumsticks
Four whole roasted carrots
One banana

Snack:
Two tbsp crunchy peanut butter

Dinner:
Two stuffed bell peppers stuffed with ground turkey and quinoa

Obviously, during the actual 8-week challenge I'll be taking a double protein shake every night and after each workout too.
This post was edited on 8/6 at 7:36 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
Yes looks great


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Putty
LSU Fan
Member since Oct 2003
23563 posts

re: Body Recomp- 8 week challenge to you
Confused by the "homework" ladders.

1. How many reps to start and what incremental increase?
2. Are we doing 3 "rungs" each day or 3 ladders each day? In other words am I doing for example 20 pushups am, 25 p.m., 30 before bed? Or 20/25/30 3 times a day?



lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Body Recomp- 8 week challenge to you
quote:

How many reps to start and what incremental increase?


For pushups start with your top rung being 50% of your max reps. So if you can do 10 chins, your top rung would be 5.

Pushups would start at 5 working up in increments of 5, until you get to that number.

Chins start at 1, working until you get to that number.

quote:

2. Are we doing 3 "rungs" each day or 3 ladders each day? In other words am I doing for example 20 pushups am, 25 p.m., 30 before bed? Or 20/25/30 3 times a day?


1-3 full ladders,3 times daily. Gold standard and what we are shooting for is 9 total ladders in a day.


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
Week 1, Day 1 complete, except for the daily calisthenics.

Jump rope was harder than I remember.


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: Body Recomp- 8 week challenge to you
777, what’s a substitute for glute-ham raises? My gym doesn’t have the equipment necessary to do those, I don’t think.


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