TeamLiquid Health and Fitness Initiative For 2023 - Page 100

On April 06 2016 08:37 JumpinJupiters wrote:
Ive been fasting morning if i dont feel hungry. Been doing sort of a paleo/primal diet since jan 5 started @ 128.8kg and am very close to 115kg atm. I do crossfit - insert joke here- my lifts havent really changed in this period, small increments but my cardio side has gone way way up mainly due to weight loss.

I drink black coffee and water with lime till lunch. Lunch ill eat some veggies with meat and usually sweet potatoe. Snack if hungry then around 6 i workout and eat usually another piece of sweet potatoe + creatine 40 min prior then cf workout then whey protein + fruit. Ill eat eggs+ veggies at night. This has been working and weight slowly going down but past week i started doing a workout in the morning around lunch time as well as cf @ night and now my diet is messed up. I have been eating 1-2 hours before morning workout usually tapioca+ eggs and maybe some veggies then workout then lunch ( ill add whey if still a while for lunch) from lunch till 2nd workout ive been loading a bit on food to feel good during 2nd workout - this could be a mistake as my goal is to get down to around 100kgs ( im 1'92m) and then same routine post workout although some days i have carbed out at night from hunger.

I supplement as well with bcaa, zma, omega 3, vit d3, multi vitamin and started trying out melatonin.

Weight seems to have stagnated past few days. Suggestions r welcome.

On April 07 2016 06:34 JumpinJupiters wrote:
Thanks decaf. I don't really measure my food intake its more of a eat when i feel hungry or with some purpose of pre post workout. I think ill start taking notes. Should there be a feeling of hunger/sacrifice? So far i haven't had to feel that at all its been pretty smooth with a few bumps along the road (cheat meal ever so often).

Ill follow what u said. Once i get 105kgs ill post progress pics.
Did Isabel yesterday 30 snatches @ 60kgs took 4:58 was kinda slow and technique is not on point, coach stopped me mid way to talk about my mistakes.
Very close to sub 25min 5k run which is a first for me, hit ~26min today.

Ever since I started 2 workouts a day I'm struggling to recover my body always feels busted up. I sleep well. More rest days or any other supplement that might help with that?

On April 08 2016 11:45 phyre112 wrote:

More rest days would help, but what's the point of working out twice a day if you have to add more rest days to compensate for it?

As far as supplements, yes there are things that will help with that, and they're all illegal.

On April 08 2016 12:38 MtlGuitarist97 wrote:

Eating at a caloric surplus and creatine would probably assist with the recovery, however gaining weight would be counter productive to his goals.

I got a new flavor of whey, ON's cake batter flavored whey. The taste is a bit more artificial than the chocolate, however if you're a fan of cake batter it's pretty good imo. I also aggravated the shit out of my SI joint at power yoga yesterday, but I think it's mostly better. SLDL and GHR have been amazing for my lower back and hamstrings. Developing that extra hamstring and glute strength seems to have been fantastic for my back squat, since it feels like i get very little butt wink and my lower back hasn't been anywhere near as inflamed as it has in the past.

On April 08 2016 14:37 phyre112 wrote:

Creatine doesn't assist with recovery. Creatine provides an additional source of energy during exercise, in addition to the anaerobic/aerobic respiration that you learned about in high school. It's the kind of thing that's useful to turn a heavy double into a heavy triple for squats, or to shave a bit of time off a 100m sprint, but it isn't going to do much for your fran time let alone your 5k. The kind of workout he's doing, it's going to have negligible impact and if anything will be counterproductive because it will result in water retention, stalling out weight loss.

Besides sleep and food (which is "giving your body the resources and time it needs to repair itself") you have illegal PEDs; peptides, HGH, and anabolics, the mechanism of action for most of these being essentially either "make my body respond better to training so that I get used to what I'm doing faster" or "accelerate the repair process so that I can do this stuff more often/work harder." The best of supplements are useful "in a certain case for some people" most of them are "good if you're not getting enough X naturally" and a large amount of them are bullshit.

On April 08 2016 12:38 MtlGuitarist97 wrote:

Eating at a caloric surplus and creatine would probably assist with the recovery, however gaining weight would be counter productive to his goals.

I got a new flavor of whey, ON's cake batter flavored whey. The taste is a bit more artificial than the chocolate, however if you're a fan of cake batter it's pretty good imo. I also aggravated the shit out of my SI joint at power yoga yesterday, but I think it's mostly better. SLDL and GHR have been amazing for my lower back and hamstrings. Developing that extra hamstring and glute strength seems to have been fantastic for my back squat, since it feels like i get very little butt wink and my lower back hasn't been anywhere near as inflamed as it has in the past.

On April 08 2016 14:37 phyre112 wrote:

Creatine doesn't assist with recovery. Creatine provides an additional source of energy during exercise, in addition to the anaerobic/aerobic respiration that you learned about in high school. It's the kind of thing that's useful to turn a heavy double into a heavy triple for squats, or to shave a bit of time off a 100m sprint, but it isn't going to do much for your fran time let alone your 5k. The kind of workout he's doing, it's going to have negligible impact and if anything will be counterproductive because it will result in water retention, stalling out weight loss.

Besides sleep and food (which is "giving your body the resources and time it needs to repair itself") you have illegal PEDs; peptides, HGH, and anabolics, the mechanism of action for most of these being essentially either "make my body respond better to training so that I get used to what I'm doing faster" or "accelerate the repair process so that I can do this stuff more often/work harder." The best of supplements are useful "in a certain case for some people" most of them are "good if you're not getting enough X naturally" and a large amount of them are bullshit.

On April 08 2016 14:37 phyre112 wrote:

Creatine doesn't assist with recovery. Creatine provides an additional source of energy during exercise, in addition to the anaerobic/aerobic respiration that you learned about in high school. It's the kind of thing that's useful to turn a heavy double into a heavy triple for squats, or to shave a bit of time off a 100m sprint, but it isn't going to do much for your fran time let alone your 5k. The kind of workout he's doing, it's going to have negligible impact and if anything will be counterproductive because it will result in water retention, stalling out weight loss.

Besides sleep and food (which is "giving your body the resources and time it needs to repair itself") you have illegal PEDs; peptides, HGH, and anabolics, the mechanism of action for most of these being essentially either "make my body respond better to training so that I get used to what I'm doing faster" or "accelerate the repair process so that I can do this stuff more often/work harder." The best of supplements are useful "in a certain case for some people" most of them are "good if you're not getting enough X naturally" and a large amount of them are bullshit.

On April 08 2016 21:58 decafchicken wrote:


Lol wtf are you doing in yoga that it aggravated your SI joint?! lol
+1 for the SLDL. Been doing them for rehab since i pulled my hamstring. It's fine now but it's helping a lot with my glutes and back so I'm gonna keep doing them. Up to 10x50kg atm, getting pretty hard but my left SI is feeling better.

On April 09 2016 00:24 IgnE wrote:
Also if your SI or hip joint is messed up it's not that surprising that casual yoga would aggravate it because your muscles maybe aren't used to it, and so the joint is taking a larger brunt of the stress from pushing the boundaries of your mobility. In my view the goal is to learn how to breathe, relax, and increase the "slack" in your muscles around the joint maybe to get some blood flow in the area, improve the joint's mobility, and increase it's pain-free ROM.

Everyone should be doing more GHRs in their life. Kelly Starret says his athletes do like 200 reps over the course of the training week.

On April 08 2016 21:49 MtlGuitarist97 wrote:

Oh, I didn't read that he was doing CrossFit and assumed that he was just lifting. I incorrectly thought that it just meant that he was getting fatigued during training sessions, however that seems not to be the case. Admittedly, I have never taken creatine (or any supplements really -- although I'll go through periods where I supplement with Vitamin D and fish oil) My basic understanding of it is just that it replenishes ATP by adding a phosphate to ADP, although it's been a long time since I've read any of the basic biochem behind it.

On April 08 2016 21:58 decafchicken wrote:


Lol wtf are you doing in yoga that it aggravated your SI joint?! lol
+1 for the SLDL. Been doing them for rehab since i pulled my hamstring. It's fine now but it's helping a lot with my glutes and back so I'm gonna keep doing them. Up to 10x50kg atm, getting pretty hard but my left SI is feeling better.

On April 09 2016 02:15 GoTuNk! wrote:


A good crossfiter still does strength training mutiple times a week.

On April 09 2016 07:53 phyre112 wrote:


Yeah, that's the basic idea of what it does, but that doesn't last very long because you don't have an infinite amount of creatine available to hold on to phosphates. I'm not knocking creatine though - it's actually the only supplement I take regularly anymore (I do 10g a day) and I definitely notice a benefit to heavy lifts, all I'm trying to say is it's not a magic bullet.

@igne very interesting. I'd have to look more into the research, but a 17% reduction doesn't sound insignificant. Osteoarthritis isn't particularly one of my worries, but its never bad to see new information.


SLDL are cool, I've been doing RDLs for a long time but only recently started doing SLDLs both of which help my back. Also +1 for GHRs and +9001 for round-back extensions. They're something recommended by Glenn Pendlay and Justin Lascek (70's big original writer.) You can do them on a GHR, or on a back extension machine or even just with a barbell depending on the equipment you have and there's NOTHING that's made as much of a difference for my back. I haven't had a hip or SI issue in nearly two years, though both my dad and my twin sister have SI issues just from daily life activities.

Of course they do, but if you're also doing two metcons a day it's probably not your m/w/f 5x5 back squat that's causing you to feel so beat up/burnt out.

Anyway, pretty informal "powerlifting meet" tomorrow at my gym, I've taken off since wednesday and all I did that day was work up to my openers. Should hit a 1000 lb total just from those (345/235/420) and hoping to go over 1100 if I make all my attempts (would love to hit 375/250/475 or potentially even a little higher on the DL.) Still amazing to me that my lifts have come this far this fast. Gotta love texas method... and gaining 20 lbs.