I hope that everyone that is thinking about taking this Bronkaid shit is using heavy precaution. You don't play around with that crap.

5/20/2013 6:46:40 PM

Yeah, I'm taking it for asthma and only the recommended dose. Maybe it'll help.

5/20/2013 7:12:24 PM

I took 75mg ephedrine and 600mg caffeine to make it thru the day without eating .

Then about 15g protein and 5g sugar preworkout. Then 65 minute weightlifting. 1 minute lifting 1 minute off. Did a little over 30 sets total at 15-20 reps each set. 10 minute jog afterwards. Wish I coulda done 30 minutes but was getting serious pains and didn't wanna push it. That shit was no joke.

Macros today are 20g fat, 50g carb and 200g protein for ~1200 calories. Lot of psyllium, casein, chicken, eggs, and broccolii, fish oil, skim milk. Trace amounts of almonds and cheerios.

Diet pretty easy today but Tuesday and Wednesday will be rough

5/20/2013 8:18:28 PM

^ how many drinks you gonna have tonight?

5/20/2013 8:19:35 PM

Zero im already in bed. Carb depletion cant afford to drink

5/20/2013 9:45:56 PM

Quote :

"I took 75mg ephedrine and 600mg caffeine to make it thru the day without eating ."

My bad guys, I was looking for the beach body,health and wellness thread.

5/20/2013 9:58:19 PM

My bad I was looking for the catabolize all your muscle and stall your fat loss thread. Where can I find that?

Those levels are perfectly safe in healthy adults

5/20/2013 11:07:31 PM

i took it to mean that health and wellness are not short term things

5/20/2013 11:18:15 PM

He's trolling. This is Chit Chat 2.0.

If you read this thread minus face I think you'll find it helpful.

5/20/2013 11:23:07 PM

Im not trolling shit its obvious im more educated than 99% of the people in this thread when it comes to diet and exercise. You guys need to get serious its amateur hour in here

Those who WILL NOT understand CANNOT understand.


RIP GIRLFRIEND

[Edited on May 21, 2013 at 12:19 AM. Reason : a]

5/21/2013 12:07:50 AM

I for one enjoy face's trollings. He reminds me of that out of shape trainer at a globo gym who has no business telling anyone how to improve their fitness.

5/21/2013 8:14:43 AM

agreed

less knowledge, more work

[Edited on May 21, 2013 at 8:20 AM. Reason : ]

5/21/2013 8:17:28 AM

Did some farmer's walks today after my DL workout... Carried my body weight each arm for about 100 yards total. That was pretty challenging, mostly on my grip though.

Back down about 6lbs from my RIPGF binge on Saturday...

5/21/2013 8:47:59 AM

^ by farmer's walk, you mean like a bar on your back? We do farmers carries with heavy dumb bells or kettle bells and fireman carries with other people at our CF gym and that shit gets tough after a couple sets.

5/21/2013 10:46:22 AM

Yeah I was down 4 lbs this morning after that depletion workout. Shit is nuts I didnt even make the full 2 hours. Going to try to hit legs again today with some pushups then run. Don't think im ready for back to back full body depletion weights yet I might die if I lift another full hour.

Hunger isnt too bad there's a huge difference between iso workouts like that and compound movements.

Starving myself out again today with nothing but caffeine and ephedrine all day then low carb and fat, low calorie again tonight.

Matt im supposed to eat about 800g carb in 24 hours between thurs at 8 pm - friday 8 pm. How negatively would 6-12 beers Thursday night affect the partitioning of the carb load? Ive got a friend in town and I know she will probably wanna go out for $1 night.

RIP GIRLFRIEND.

[Edited on May 21, 2013 at 10:51 AM. Reason : a]

5/21/2013 10:49:59 AM

Quote :

"^ by farmer's walk, you mean like a bar on your back? We do farmers carries with heavy dumb bells or kettle bells and fireman carries with other people at our CF gym and that shit gets tough after a couple sets."

No, that's a Yoke Walk. Farmer's Walks (or Carries) are held in the arms. I've got special handles that can fit a ton of weight on them. Did 165lb/hand (330 total) this morning.

Quote :

"Matt im supposed to eat about 800g carb in 24 hours between thurs at 8 pm - friday 8 pm. How negatively would 6-12 beers Thursday night affect the partitioning of the carb load?"

I'm not sure how alcohol will affect glycogen storage. Probably not optimally, but it may be neutral. I do know that alcohol will take priority in oxidation.

5/21/2013 1:36:54 PM

[Edited on May 21, 2013 at 1:46 PM. Reason : double poast]

5/21/2013 1:45:47 PM

Quote :

"Did 165lb/hand (330 total) this morning."

That is freaking ridiculous. We've done them at our gym using some 90 lb dumbbells and it is brutal after about 30 m. My grip just falls apart. I assume you did this one hand at a time or both together. Going 100 yards holding 330 lbs is crazy.

5/21/2013 2:12:55 PM

Anybody got any websites that I can purchase ephedrine overseas? specifically the uk?

5/21/2013 3:23:13 PM

^^ I was doing both arms together (each holding 165/lbs), I did it in 25 yard increments. With about a 30sec -1min rest between. It was tough. Especially considering I only weigh 162

[Edited on May 21, 2013 at 3:42 PM. Reason : sec]

5/21/2013 3:41:43 PM

do you use straps to DL?

5/21/2013 4:23:56 PM

^^ Yeah that sounds insane. I weigh 195 and there is no way I am carrying 195 in each arm. I'd be happy to carry 195 total between both arms to be honest. Do you use hand wraps to protect your palms.

Mine get destroyed trying to do these kettle bell/pull-ups/deadlift workouts where we jump back and forth. I use chalk, but with the weather so hot now, the sweat just runs down my arms and makes it worthless.

5/21/2013 4:35:48 PM

Whew the DOMS started setting in pretty hard around the 24 hour mark and ive got a nagging shoulder and groin injury so I just decided to do 3x20 squats with no weight and 3×20 pushups supersetted with like 15 secs rest in between.

Then I did 60 seconds on, 60 seconds off run/walk for 20 minutes which was fucking hell. Came back and finally broke my fast which felt amazing. Now Im going to walk for about an hour then finish getting to 1200 calories.

You guys gotta try UD 2.0 its an ass kicker so far. Am not looking forward to THURSDAY

5/21/2013 7:48:10 PM

Quote :

"do you use straps to DL?"

Nope, I train my grip with carries, DLing, chin/pull ups, plate pinching. I use double overhand until I can't, and then go mixed.

Quote :

"Mine get destroyed trying to do these kettle bell/pull-ups/deadlift workouts where we jump back and forth. I use chalk, but with the weather so hot now, the sweat just runs down my arms and makes it worthless."

A big part of keeping your hands healthy is learning how to grip the bar or implement correctly. Making sure you have minimal skin folding and digging it in to the low part of the palm where your fingers meet the palm rather than in the middle.

At first, this grip style will feel weaker since you have less of the hand wrapped around, but it prevents the skin folding that rips up the hand.

[Edited on May 21, 2013 at 7:58 PM. Reason : mixed]

5/21/2013 7:58:08 PM

Tried Crossfit yesterday with a buddy who had a groupon. It felt more like a feel good activity for out of shape people than an actual workout.

One of the circuit activities was pull-ups. Instructor dude showed us the proper form for kipping. WTF.

5/21/2013 8:06:36 PM

^ where'd you go?

5/21/2013 8:52:54 PM

Sounds like a new gym. Or maybe it was a "Baseline" WOD. But here is my take on newer CF gyms. They tend to program a lot of random movements in long metcons because they think that is what's going to attract clients.

5/21/2013 10:24:27 PM

^^^ yeah you could get some benefits from incorporating crossfit style high volume, high reps, lightweight maybe once a week. But more than that its just a horribly inefficient style to build muscle, lose fat while retaining muscle, or stay injury free.

Your options are:

1) eat a lot and gain noob muscle before stalling because high reps dont build enough strength to continue increasing weight.

2) dont eat a lot and lose muscle very quickly along with some fat.

3) get injured.

Nearly everyone will achieve #3 and most will achieve #2 before they get injured and then gain the fat back without the accompanying muscle.

Its clever marketing and appeals to people who are scared to push themselves with strength training. And since most people dont understand physiology its easy to convince them its a good way to work out.

The truth is for a total noob basically any combination of diet and exercise will produce results initially. The key is to then continue to develop after the easy gains are gone without injuring yourself. Crossfit isnt proficient in either.

Its akin to reading the textbook instead of the teachers notes before the test. Sure its better than not studying at all. But clearly its not the best method.

5/21/2013 10:57:02 PM

ORLY?

I must be the exception to the RIP GIRLFRIEND rule because by doing strict crossfit and not even paying attention to my diet I got my dead lift up to 475 and back squat to 405.

5/22/2013 8:16:35 AM

What is strict crossfit?

###
Today's Stubborn Fat Loss Workout:
10 Minutes for Rounds:
Complex: (RDL, BO Row, Hang Clean, Press, Squat) x 8/each.
Sled Sprint 20 yards.
30 Minutes: Easy Steady-State walk/jog
6 Minutes (1 min. on / off): VersaClimber


Did 6 rounds of the complex + sled push

5/22/2013 8:30:33 AM

At our CF gym, we do 1 rep max work quite frequently, but even on those days we mix in high rep, high intensity work following the strength work. Some days we are doing lower rep work mixed with high intensity such as yesterday we did:

5 round AMRAP:
Strict Pullups, rest 30 sec
Push Press (155 lb), rest 30 sec
1 min 70 lb KB, rest 90 sec

By the 4th and 5th rounds, the reps are getting low on the pull-ups and press. If every workout was nothing but high rep/low weight, then I would be less optimistic about getting results. Ultimately though I look at the other people who have trained at this gym and it calms any doubts I have regarding the programming.

5/22/2013 9:08:10 AM

^^ strictly doing the WODS at the gym I went to, not doing extra strength work on the side. There were times when we did strength work but it was programmed and I thought it wasn't often enough personally.

5/22/2013 9:34:00 AM

Quote :

"Ultimately though I look at the other people who have trained at this gym and it calms any doubts I have regarding the programming."

truth. the >=1yr, 3-5x/wk members at most crossfit gyms and are usually pretty damn close to optimal physical condition. sure, some of them do additional strength training on the side or have different diets, but it's SUSTAINABLE unlike some of the bullshit being peddled in this thread. not to point out any names or faces

[Edited on May 22, 2013 at 10:03 AM. Reason : ]

5/22/2013 10:02:52 AM

IMO, Crossfit boxes who have good programming are just doing appropriate strength & conditioning. Nothing makes it "crossfit" except a $3k/year license fee and being coached by someone who paid $1k and attended a weekend seminar.

I was thinking "strict crossfit" would be main site wods. Which definitely isn't optimal.

On the other hand, what you are referring to as strict cross fit, which seems to be strength work combined with HIIT and HICT (High Intensity Interval Training/Circuit Training) is a great way to get in shape. Especially when technique and progression are well done.

5/22/2013 10:32:13 AM

Strength-based programing. short HIIT less than 15 minutes.

My old, old CF gym right now is letting the clients choose WODs for the entire week. It's client WOD week, or whatever. This is fucking idiotic. So far, of course, the clients have chosen long metcons.

5/22/2013 10:53:19 AM

Man, it takes a long time for my muscles to recover now, and I retain so much water during.

I'm still trying to lose more weight for the end of June, but I can't wait to be done with it so I won't be stressed about the water.

5/22/2013 10:53:39 AM

And I do mean, fucking idiotic. So far for Mon-Wed.

7 Rounds
15 Kettlebell Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20
---
Partner WOD
100 Double Unders
20 Burpees
20 Med Ball Situps 20/14
40 Wall Balls 20/14
50 Box Jumps 24/20
60 KBS 53/35
100 Double Unders
60 KBS
50 Box Jumps
40 Wall Balls
30 Med Ball Situps
20 Burpees
100 Double Unders
----
50 Situps
21 Pullups
20 Push Press 95/65
400m Run
15 Pullups
15 Push Press
800m Run
9 Pullups
9 Push Press
1 Mile Run
50 Situps

5/22/2013 10:58:12 AM

^ yeah lets not kid ourselves crossfit is marketed as that. Ive never been to a crossfit gym but if you watch ads, youtube, check websites etc there is all low weight and high rep being advertised.

If you are doing strength training with occasional high rep then thats something totally different.

High rep wont really make you stronger but it def improves appearance. I used to be king of the 6 sets, 12 reps per bodypart workout.

I was 150 lbs, ripped, but couldn't lift that much. I woulda been much better off incorporating strength training to break through all my plateaus then going back to bodybuilding.

When you train high volume, low weight, high rep you deplete glycogen stores in the muscle. That sets you up for super compensation when you replenish carbs. I.e. your muscles get bigger because glycogen bounds to water and muscle size is predominantly determined by how much water is in the muscle.

If you want to maximize your muscle size you have to incorporate strength training so that you can continue to add weight for your high rep workouts.

Unfortunately when the body is consumed with refilling glycogen there isnt enough left over to really focus on growth/strength increase so you make slow strength gains that eventually plateau.



[Edited on May 22, 2013 at 12:24 PM. Reason : a]

5/22/2013 12:17:55 PM

Feeling pretty freaking thrashed put in 3 mi walk this evening and will do another 3 mi when I wake up.

Only consumed 1, 000 calories today.

Will starve myself out another 20 hours before consuming 800g carb in the next 24 hours

5/22/2013 11:27:05 PM

man, a 3 mile walk? i guess i feel thrashed every day of my life

5/23/2013 12:46:47 AM

it probably has to do more with the 1,000+ calorie deficit

5/23/2013 8:09:01 AM

Dont know if ive ever feared a workout this bad.

Ate a cheeseburger with a lot of skim milk for breakfast just to hopefully give myself a little recovery.

If anyone is looking for the most brutal diet and training regimen out there I think ive found it. Going to take a week off next week to train higher reps and accesory exercises so I can handle this thing.

5/23/2013 8:09:29 AM

^That's why I didn't like it. I think it's probably OK for recomp or mass gaining, but cutting is miserable on UD2

5/23/2013 8:33:20 AM

Quote :

"If anyone is looking for the most brutal diet and training regimen out there I think ive found it. Going to take a week off next week to train higher reps and accesory exercises so I can handle this thing."

You ever think that you'd be better off in the long run getting healthy and physically fit the "slow and steady" way? Seems like you're probably going to go though a vicious cycle of these kinds of diets for the remainder of your adult life.

5/23/2013 8:46:27 AM

Quote :

" Ate a cheeseburger with a lot of skim milk for breakfast"

.





myfitnesspal has been a lot easier this go-around for me to input my calories. I haven't slacked off in entering so far, so that's a plus! I also took some progress pics and shared them with a couple of folks in this thread (don't feel comfortable posting ) overall I'm liking my progress, I can see my arms toning up and my back looking stronger. It's my midsection that I wish would be flatter but I'll keep working on it.

[Edited on May 23, 2013 at 9:15 AM. Reason : ]

5/23/2013 9:09:50 AM

In order to be the champion youve gotta beat the champion.

You cant reverse 8 years of not working out and drinking every night with half ass diet and training.

Maximum effort.

5/23/2013 9:56:19 AM

Im amazed one can stave off illness while using these diet methods

5/23/2013 9:58:22 AM

Quote :

"Maximum effort."

I would think that would include cutting back on the drinking. Unless that's your "getting vagina" crutch. I was successful with the ladies without binge drinking...I'm sure you can do it too.

5/23/2013 10:05:54 AM

I haven't drank this week. It would basically kill the depletion phase.

I like drinking and I hate being at bars sober. So ive just been exercising all evening then reading and cleaning. It sucks not sure how long I can do it but looking at that $3500 credit card statement thats like 75% bar tabs has been helpful

^^ im taking multivitamin, 6g fish oil, vitamin c, along with getting a lot of sleep. If anything its been easier to stay healthy.

Im used to low carb and the ephedrine is a godsend for hunger. Casein and milk and eggs help too. But I definitely feel like my body is exhausted.


No way I could endure another week of this after memorial day 4 day drinkathon.

[Edited on May 23, 2013 at 10:49 AM. Reason : a]

5/23/2013 10:45:57 AM

Just found this thread, good stuff in here. I've been going pretty steady for about 1 year and a half. I'm lifting three days a week (switching every couple of weeks from high rep low weights to high weight low reps) and doing a cross-fit type class at least once a week. I've seen pretty good results. I've put on 20 lbs since I started and I recently had my body fat checked (13%, I'm 5'9" 170-173).


I've really hit a plateau lately. I can't seem to drop any body fat and I can't seem to get past the weights I've been lifting. I've tried just about everything, taking days off, taking creatine, not taking creatine. Any advice? Any good workout regime or website for busting through a plateau? I'm pretty happy with where I am, I just don't want to sacrifice muscle to lower my body fat %.

5/23/2013 2:50:54 PM