The 2017 Bulking-After-40 Program (Joe's New Routine)
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what is DOMS?
I had an interesting experience with weights yesterday after a 20-hr fast. I always bonk and can't go heavy after that long of a fast and it is hard getting through the workout. I took a scoop of UCAN superstarch (super slow release carb) about 45-min before I went and I didn't bonk. Maybe other carbs would act the same but I have tried a candy bar and other things right before lifting and they helped but I would still felt compromised (maybe the high sugar shut off fat metabolism and lessened energy due to the carbs?). Only one data point. Stuff is too expensive to use just for regular lifting but I'm hoping it will allow me to run some 5ks on an empty stomach (with the exception of the UCAN) and not get sick to my stomach from having food in it while racing and also not bonking which I can do if I run those after a 20-hr fast.
DOMS is "Delayed Onset Muscle Soreness". One thing you have to be careful of if you TRAIN fasted is to keep your workout volume super low. Like less than 7 sets and you need to rest about 4-5 minutes between sets. If you find training fasted doesnt work for you, dont have carbs before you workout. Have your OMAD, then go train several hours later (like 5-6hours later). Preworkout "meals" are a myth. Move it post workout and watch what happens. Me personally, I train fasted, then I have my meal several hours later. I don't take any supplements. Being fasted before training or a run does not mean to have superstarch or a candybar. That is not fasted. Try BCAA powder before your workout. There are no calories and it may help. Ive used it before, but like you said, that stuff gets expensive. I like black Starbucks coffee with stevia in it before I do anything.0 -
If I workout fasted in the morning, I don't bonk and still have enough glycogen (10-hr fast). So that is how I can get around it. If I go 20 hrs and then workout, I will bonk about every time. The 5ks I want to run are after work so I'm trying to figure out the best way to tackle that, still fast, not have an upset stomach, and not bonk.
I do each muscle group twice a week. I do two warm up sets, 1st one 7-reps at 50% goal weight, next one is 3-reps @75% goal weight, next is 10-rep @ goal weight, next is 10-reps @ 90% goal weight, and last one is 10-reps @ 80% goal weight. If I can do all that, I move up in weight. I do all my lifts in a session so I lift twice a week and hit each exercise that I do (bench, row, mil press, lat pull-down, up-right row, dips, dead lift, leg press, calf raises, weighted crunches, and back-ups for lower back). Not a power-lifter routine but I like it. Progress is a little slow since I do so much in a session but my main emphasis is running. I run 3x week on days I'm not lifting.0 -
If I workout fasted in the morning, I don't bonk and still have enough glycogen (10-hr fast). So that is how I can get around it. If I go 20 hrs and then workout, I will bonk about every time. The 5ks I want to run are after work so I'm trying to figure out the best way to tackle that, still fast, not have an upset stomach, and not bonk.
I do each muscle group twice a week. I do two warm up sets, 1st one 7-reps at 50% goal weight, next one is 3-reps @75% goal weight, next is 10-rep @ goal weight, next is 10-reps @ 90% goal weight, and last one is 10-reps @ 80% goal weight. If I can do all that, I move up in weight. I do all my lifts in a session so I lift twice a week and hit each exercise that I do (bench, row, mil press, lat pull-down, up-right row, dips, dead lift, leg press, calf raises, weighted crunches, and back-ups for lower back). Not a power-lifter routine but I like it. Progress is a little slow since I do so much in a session but my main emphasis is running. I run 3x week on days I'm not lifting.
I dont powerlift anymore because I had my knee recently reconstructed. I lift as heavy as possible, yes, but no more powerlifting. I built a pretty solid foundation to work on, so I just lift to stay in shape. I plan to change my routine because of my surgery, because I want to be able to do more functional strength workouts instead of lifting heavy weights. Im too old and my joints got some Rice Crispy action going on now. Lol.
In regards to any "routine", like I tell most if they ask, the best routine is the one you'll do. I find when I wake up, I get my workout out of the way, be it weights or walking. I then bookend or center my meal / nutrition around that workout, and most of the times it is up to a few hours AFTER I workout. Now, if I go a whole day be it 20hrs or more fasted like you mentioned above, Ill eat, THEN go workout a few hours later and Im not suffering at all. Its pointless to fast for 20hrs then try to workout. I have done it before and feel great, so I cant say I have suffered like you have. However, I have found if I workout right when I get up, that normally doesnt happen because I know Im gonna eventually eat. I work shift, so my day is typically backwards to most anyways.
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@arguablysamson, how is your bulk going now that you're a couple of months into it?0
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I've had decent energy so far with my workouts while doing OMAD, 5 weeks in.
My meal is around 8 or 9 pm and I workout at 5am, 4 to 5 times a week, I sip through my session with some Xtend BCAAs mixed with water
4 out of the 5 workouts are based around barbell compound movements, deadlifts, squats, rows, military press, power cleans, pullups and dips, the 5th workout is kettlebell work, and pullups/dips, sometimes I skip the kettlebell day
I don't think I could do it 20+ hours into the fast, I eat at night and workout early morning so I have decent glycogen levels to blast my skeletal muscle1 -
wsandy8512 wrote: »@arguablysamson, how is your bulk going now that you're a couple of months into it?
I have dropped back into strict OMAD for the time being. I will resume the bulk probably in about 2 to 4 months.1 -
arguablysamson wrote: »wsandy8512 wrote: »@arguablysamson, how is your bulk going now that you're a couple of months into it?
I have dropped back into strict OMAD for the time being. I will resume the bulk probably in about 2 to 4 months.
I hope it goes better for you next time you try. I can imagine it's hard to eat more to bulk after having lost so much weight. Personally, I'd probably be too panicky about gaining fat weight versus muscle weight to even try. lol
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wsandy8512 wrote: »arguablysamson wrote: »wsandy8512 wrote: »@arguablysamson, how is your bulk going now that you're a couple of months into it?
I have dropped back into strict OMAD for the time being. I will resume the bulk probably in about 2 to 4 months.
I hope it goes better for you next time you try. I can imagine it's hard to eat more to bulk after having lost so much weight. Personally, I'd probably be too panicky about gaining fat weight versus muscle weight to even try. lol
Its actually quite fun, but it has to be done in cycles since some fat gain is inevitable.1 -
I've had decent energy so far with my workouts while doing OMAD, 5 weeks in.
My meal is around 8 or 9 pm and I workout at 5am, 4 to 5 times a week, I sip through my session with some Xtend BCAAs mixed with water
4 out of the 5 workouts are based around barbell compound movements, deadlifts, squats, rows, military press, power cleans, pullups and dips, the 5th workout is kettlebell work, and pullups/dips, sometimes I skip the kettlebell day
I don't think I could do it 20+ hours into the fast, I eat at night and workout early morning so I have decent glycogen levels to blast my skeletal muscle
I cannot lift heavy after 20-hrs of fasting. I will bonk every single time right at the beginning. The brain just says no, not enough glycogen. I can lift fasted in the morning while I still have enough glycogen in me.0 -
arguablysamson wrote: »wsandy8512 wrote: »@arguablysamson, how is your bulk going now that you're a couple of months into it?
I have dropped back into strict OMAD for the time being. I will resume the bulk probably in about 2 to 4 months.
The nice thing is you have tools and know how to handle it!1
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