icrushit Member

As someone who looked into IF a lot a few years ago, the take away points I took from the various stuff I read, was that fasted exercise (cardio or weights) will likely *mobilise* more fat, ie your body being carb-deprived is utilising more fat for fuel since you're fasted, thus to fuel your fasted activity, its likely…

Just factor in the typical amount of exercises calories you burn in a week, and set a daily target based on that. If your weekly exercise volume changes, just re-adjust and carry on..

Some great info in this thread, and SideSteel probably nailed most of the pertinent elements I suspect. Only thing I would add from my own perspective, is that when I just want to eat without too much conscious thought, I find it handy to have a few powerful levers to control overall food intake. Two such valuable levers I…

Check out some of Darth Luigi's stuff (don't have any links unfortunately), he bulks on keto, but not sure if he carb-cycles. My suspicion is you will probably need to do some form of cyclical keto where you carb-load in your post workout meal to maximise muscle growth. That's just my suspicion though, and would do your…

Have a look at Leangains, it covers a lot of this area. There are potential benefits to fasted training, but you may want to do your own homework and see if its for you. Have a read up on glycogen too, as it will give you a good idea what's happening to the carbs you're taking in, and how you can manipulate things with…

A dash or two of milk, and a pinch or two of salt are essentials for me, but aside from those I've enjoyed grated apple, mashed ripe banana, dried cranberries, cinnamon, peanut butter and flaked almonds in mine (not all at once of course). A bit of coconut oil I also like a lot these days too, as well as a bit of brown…

I've actually found deep bodyweight squats ("posterior!" to heels) a great way to rehab the knees, and lunges too to a lesser extent. Lunges usually when my knees are in a better place though. I admit though if I were carrying an injury in an area, I personally wouldn't be inclined towards load bearing movements on that…

Move up as you're ready I say. Practicing planks may be helpful though, as full pushups are really just planks with a horizontal pushing dimension :smile:

Don't really have chocolate cravings, but find a bit of dark chocolate, and also a bit of cocoa stirred into my coffee helps with keeping the desire for sweets at bay when I'm really watching calories.

Interesting question, and not sure what improvement it would have. I know you probably want the energy hit pre-workout, and are thinking coconut oil because it's more quickly digested and utilised in the body as its a short chain fatty acid. Are your workouts suffering from doing them fasted? And also what sort of…

Sure, seems like a good way to go. If you don't want to adjust your calorie total to compensate, I would count the fruit, starchier vegetables and things like avocadoes so they don't put you over. For a looser approach, you could drop your calories a little, and only count medium and larger pieces of fruit, potatoes, sweet…

Sounds nice, and your topic title gave me the idea of making a nacho-style dish, where instead of tortilla chips, you could use shredded chicken, and add all the other nacho-y goodness, like grated cheese, salsa, guacamole, and perhaps some refried beans.. :smile:

I'm a nighttime snacker too, or at least I go through phases where I am. I used to think its a bad thing, but not so much anymore, especially when realising how much growth and repair work the body does at night, so that fuel you're putting in is probably not wasted :wink: My own solution is to skew my eating towards the…

Quit because I reached, or thought I reached my weight goal, and started tapering off to a more moderate carb intake. I don't think I could eat low carb long term though, as I don't have any issues (besides weight loss and desired aesthetics) that predicate low carb as something necessary or worthwhile doing long term for…

Not at maintenance yet (some more lbs to lose), but what's rapidly becoming my goal is perpetual improvement, and the structure to support that. Namely that's something that shall help keep body fat under control, while allowing myself to grow and fuel myself at the same time body-wise. The activities I see as an evolving…

My suggestion would be a good progressive bodyweight strength program, the one I do is at startbodyweight.com, and think it's among the best out there. You can lift weights alternately, but would do some form of strength training so any weight loss will be mainly from fat, and also you may even add a little muscle in…

OP, if you're going the bodyweight route, have a look at startbodyweight.com (http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html, http://www.startbodyweight.com/p/exercise-progressions_12.html). The other resources mentioned are not bad, but I personally found startbodyweight superior in terms of…

There's a good pushup progression here - http://www.startbodyweight.com/p/push-up-progression.html I found the progressions nice and smooth, but that hasn't always been the case with other progressions (pullsup/ rows/ etc, but that's me, and not the progression steps), and found what works best for me is to understand the…

Wow! They fixed all the problems associated with using BMI as an individual metric :wink:

Yes, was just a flashing thought. I know you can do compounds with dumbells, but just figured if you were used to doing heavy barbell compounds, it might not be so easy to replicate the weight with dumbells. Thus my suspicion that you might need to lean towards a variety of accessory movements instead, which probably would…

What I do is take the measurements with a pinch of salt, bit like the scale actually. So for example if I see consistent readings or further drops over several readings, I will believe it. I try to be as consistent as I can, but really think I need one of those myotapes, which seem to solve the problem nicely in giving you…

Hmm, I'm not sure you'll find that. I think the best you can hope for is probably using a sweetener to just bring the sweetness level up to the point where it takes the edge off, but isn't strong enough that you actually taste the sweetener. I've used Stevia in my coffee as a bit of an experiment, but I don't actually like…

Left field opinion - imbalances tend to be easily ironed out handily enough with unilateral work when you're doing bodyweight strength programs, ie single legged squatting variations and one handed pullups and pushups and the like, as you just let your weaker limb be the guide for how many reps you do with both limbs, and…

Haha, that is a curious, and unintentional coincidence, lol. I always figured weight training was good for a decent calorie burn when the 24- 48 hours after the session was included, and figured I was underestimating most likely by taking the calorie burns from a low intensity form of exercise like walking :smile:

Premade table in my case. A row for the session date and another for session notes on the left, and movements/ exercises along the top. Works well enough for me, as with the bodyweight programme I do, the number of total movements is small. If using for weights, especially with accessory work, you'd probably have to figure…

Hmm, tricky question. My main activities are walking and resistance training, so what worked best for me was to log the resistance training the same as I would my walking, ie if I worked out for 60 mins, I would use the same calorie burn as if I had walked moderately for that 60 mins. Its really just an estimate, but one…

I whipped up an excel spreadsheet with blank spaces for reps, sets and notes, and printed off the lot. At the moment I've gotten a bit lazy though, and just log my sessions on a whiteboard in the room I work out in (I work out at home).

My usual bulletproof coffee involves a 2:1 ratio of coffee and cocoa, and a 2:1 ratio of butter to coconut oil. Cream makes a lovely addition when I've tried it before. In any event, I'm in for the replies and to perhaps find further inspiration for my BPC's :smile:

I'm aiming towards it. Basically I see it as making peace with food, and to be able to eat widely yet not in a way that leads to weight gain. I think a good way to go about it is from an IF dynamic like 14:10, 16:8, etc, as such a reduced eating window tends to moderate the volumes many people can eat, so it's kinda like…

Interesting, may try this when I pick up some more chia seeds :smile: