jeenyus43

I weigh around 220 as a general rule on cardio/off days I try to get 250ish protein, keep carbs around 150, and use fat to make up the rest. Weight training days protein the same, fat 75-80, and carbs 250-300. I maintain at around 3000ish.

It's some foam rolling IT band, adductors, etc. and some general lower body mobility stuff. Headed out to do an upper body workout in a few. Overhead press, close grip bench, dips and facepulls.

Me too bro. Running 5/3/1. Day 4 Week 2 DeFranco's "Agile 8" warmup Power Cleans 75x5 90x5 110x3 130x3 150x3 165x3 Squats 110x5 135x5 160x3 190x3 215x3 245x7 SLDL 135x5 185x5 225x5 275x3 315x2 (grip was giving on the last set, had a couple more in me) Seated Calves (rest pause style) 3 platesx20 x10 x6

Like he said with this post /thread except maybe the first sentence. I believe, and several studies show, aerobic exercise burns creatine phosphate and glycogen first then switches to fat, but we can argue semantics all day. Good post.

Like this girl! She knows what she's talking about!!

Diet burns fat better than both. You can do as much lifting and cardio as you want and if you aren't in a deficit you won't lose fat. While lifting won't burn as many calories as cardio it will help preserve lean muscle so when you do lose the fat you look lean and muscular just doing cardio may burn the fat but also…

Just finished RFL. Ran as a Cat 1 although I'm a true Cat 2 estimating about 20% bf. After the 12 day run I lost 17 lbs and 10 total inches. I was suprised how easy it was and how little effect it had on my life. After the first couple days it was really a breeze. Anyway highly recommend this diet if you're looking to lose…

This! Been doing 5/3/1 for a couple years now and probably will continue for as long as I lift. Love it. Do yourself a favor and buy the ebooks Jim is amazing. Be ready for some straight talk lol

Listen to this guy!

Lifting weights helps build/maintain lean body mass and you should definitely being doing it if you want to have a lean muscular look ie "toned". Cardio can help with losing fat but also wastes lean body mass and can leave you looking "skinny fat" (for lack of a better term) if you do too much. Try not to worry about…

Yeah I think it would. Just been doing some leisurely walking around the neighborhood with 3 high intensity heavy weight sessions a week. Loving it so far!

Day 9 of Cat 1 today down 12 lbs and 6 inches total. Been rough got some killer cravings yesterday but I resisted. Still getting plenty of carbs through my periworkout nutrition. Actually have really been enjoying this diet. The fast results are amazing and very motivating. Breakfast is Egg white omelette with spinach,…

This is crazy! Professional athletes do tons of "resistance training" which they call GPP. Maybe not in season when they are perfecting their sport but that's what off season is for. Listen to mustgetmuscle, he hit the nail on the head. Strength training coupled with a caloric deficit will decrease fat and help preserve…

Just started RFL monday as a Cat 1. Kinda cheating with my peri workout nutrition but didn't want to sacrifice it. Going great so far. May run a 12 day stint and have a higher carb/fat weekend. Afterwards may run another 12 days or transition into something more moderate ala Precision Nutrition. For all you folks on this I…