Well hell may be freezing over (workout)

[feedback]

So what should i munch just before a workout? Or shouldn't i munch anything and wait till after? If so, what would be good and why?*

I've really been minding what i eat lately, as in no crappy fatty foods, no sugary stuffs, more veggies and fruit, all the obvious things really - but i'm a bit confused about the pre/post workout stuff. Seems to be quite a lot of contradictory info out there to confuzzle foodnoobs like myself as i don't really follow the reasoning most of the time and have a hard time seperating the bullshit from the truthiness.

Maybe i should mention that massive muscle gainz is not really why i'm at the gym, its more to lose a bit of weight and most importantly because i find it relaxes the shit out of me and makes me feel good. But it'd be nice to optimize things a bit more so to speak.

*i have yet to read this thread from page 1, maybe it's already answered

Just before a workout? Nothing. Or, if you need the energy for your workout, then short answer: high glycemic index carbs. And right before would be 90 minutes before.

After workout, carbs and protein.

[Ryoki]

Ooh, so like, a bunch of fruit and maybe some nuts or something?

And yeah i meant not right before as in right the minute before, when i just started this workout nonsense i found out the hard way that is very unwise, lols...

I will now use the google machine to find out what foods contain this mysterious high glycemic index carbs you mention.

[andyman]

UL Beedy

Gonna smash in a cheeky run and row session today - gonna see if I can hit 4k in one session (time is not important) on the runner and do a sub 9 minute 2k row

Unlikely, but I am willing to give it a go

Hey try this one, called "Jerry"

For time:
1 mile run
2k row
1 mile run

I've only done it once (poorly) in 21:29. Sub 20 is considered good. A beast time is in the 18 minute range or better.

[andyman]

To parallel is the only way to fly bro, I use a low-bar stance. People think that going low will hurt their knees- it's wrong. Actually, not going to parallel will *cause* knee problems, because your quadriceps muscle actions won't be properly balanced by your hamstrings, which only activate once you get parallel.

yeah dude, squatting to parallel is the shit. i'm still using your (heavy modified by me) periodized workout btw, i think that it's very good for going to the gym 2-3 times per week (resting two days after each training day) and i find that training the whole body works for me very well. i've switched to sumo DL instead of normal/roman DL to train my legs more (my legs are lacking), any thoughts on this?

http://www.youtube.com/watch?v=jzFgLf8C ... ture=feedu

[feedback]

Level 2 tear of left Iliopsois

[andyman]

don't be this guy. ever. http://www.youtube.com/watch?v=oSrYkPi0 ... ture=feedu

feedback that sucks... how long to recover?

[andyman]

oh godhe just won't stop lolol

http://www.youtube.com/watch?v=QGLTvOhs ... ture=feedu

[feedback]

2 weeks minimum before I can get back to heavy weights I think, pain is pretty severe.

[andyman]

some kipping muscle ups from yesterday..
http://www.vimeo.com/21854351

[feedback]

I don't know if you can see the video, but here's my brother doing muscle-ups: https://www.facebook.com/video/video.ph ... 6&comments

I need to get on that, can't have him beat me at anything.

[andyman]

not visible from privacy settings

get on it man, especially with your busted leg... but learn them strict first.

[feedback]

add my brother then, he's Jon

[Don Carlos]

Any tips for extreme fat burning in a 2 week period??

Both diet and exercies - HALP

[ToxicBug]

two weeks is not enough time to lose weight. if you really have to lose weight (and you're ok with gaining it back later) i suggest that you buy some amphetamines and reduce you daily intake to 1000 calories or less you should be able to lose about 3 to 5 lbs per week this way (not healthy).

[Don Carlos]

I want to loose 3 to 4 lbs in 2 weeks ideally...with a healthy diet and some serious exercise...?

[feedback]

not being able to work my legs is fucking gay. Can't even run. It's so hard to get a good workout without squatting, I don't even know where to start for tomorrow's workout :'(

[ToxicBug]

I want to loose 3 to 4 lbs in 2 weeks ideally...with a healthy diet and some serious exercise...?

in order to burn fat, you need to use more energy than you consume. the rule of thumb is 500 calories per day equals one pound of fat per week.

so if your metabolic rate is 2500 calories per day, you need to eat 2000 calories per day for a week to lose on pound of fat. or you can eat the same amount of food, but do exercise which will consume 500 calories in addition to your basic metabolic rate. or a combination of the two.

if you want to lose 4lbs in 2 weeks, you need live with a daily deficit of 1000 calories for two weeks, either by eating less, exercising more, or both.

[Don Carlos]

ok - eat less, run more

Any type of training I should concentrate on? I was told short sharpe bursts of exercise is better than long stable sessions?

[ToxicBug]

do legs http://benbruno.blogspot.com/2010/09/3- ... takes.html

[feedback]

andyman, what grip do you use for the thrusters? I did them for the first time today, bb on my fingertips with elbows up and wrists just outside my shoulders, tried to catch it on my delts. Only thing is when doing the push press, it seems to bother my anterior delts as if it's an unnatural ROM.

[andyman]

Yeah your shoulders get smoked regardless of how you hold it, but if you can keep an upright torso on the squat it will help keep your shoulders from wearing out too soon. I keep the bar kind of in the middle of my fingers and try to get my hands all the way around it just as it comes off the shoulders and before the press of the push press starts. I also wear wrists straps to take some load off of the forearms, help save some grip strength for the pullups plus it helps keep the bar on the hands.

thrusters are hard... very fast full body compound movement! But as a tip, keep the bar racked on your front squat, don't try to hold it with just your arms... elbows could hit the knees, and boo-boos may follow.

[andyman]

do legs http://benbruno.blogspot.com/2010/09/3- ... takes.html

HAHA that last picture with the guy's heels on the board... i was doing that with 5lb plates until my oly shoes got here my ankles are super inflexible.

[feedback]

Yeah your shoulders get smoked regardless of how you hold it, but if you can keep an upright torso on the squat it will help keep your shoulders from wearing out too soon. I keep the bar kind of in the middle of my fingers and try to get my hands all the way around it just as it comes off the shoulders and before the press of the push press starts. I also wear wrists straps to take some load off of the forearms, help save some grip strength for the pullups plus it helps keep the bar on the hands.

thrusters are hard... very fast full body compound movement! But as a tip, keep the bar racked on your front squat, don't try to hold it with just your arms... elbows could hit the knees, and boo-boos may follow.

Yeah I couldn't front squat without racking it. How much do you do with them? Because of my iliopsoas tear I only just started squatting movements today after a week off, I did 7x3 at 115 and it hurt my leg, but weight wise it was very light for my legs and medium for my shoulders.

[andyman]

Yeah your shoulders get smoked regardless of how you hold it, but if you can keep an upright torso on the squat it will help keep your shoulders from wearing out too soon. I keep the bar kind of in the middle of my fingers and try to get my hands all the way around it just as it comes off the shoulders and before the press of the push press starts. I also wear wrists straps to take some load off of the forearms, help save some grip strength for the pullups plus it helps keep the bar on the hands.

thrusters are hard... very fast full body compound movement! But as a tip, keep the bar racked on your front squat, don't try to hold it with just your arms... elbows could hit the knees, and boo-boos may follow.

Yeah I couldn't front squat without racking it. How much do you do with them? Because of my iliopsoas tear I only just started squatting movements today after a week off, I did 7x3 at 115 and it hurt my leg, but weight wise it was very light for my legs and medium for my shoulders.

any weight you want but the Fran workout is with 95lbs.
21-15-9
thrusters @ 95lbs
pullups

try it out... video demo: http://www.youtube.com/watch?v=dXBbrq8hNuA

[feedback]

sounds fun, will it help me gain weight?