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Obviously, bodybuilders and those who want to cut fat will find various type of carb depletion beneficial. However, you going to pay for it somewhere down the line. I took in your advice. Nutrient Timing is on the bookshelf. Backloading no longer seems to be worth the trouble or the "payment down t...

Hi everybody! Quick context. - The only time for me to train is within 30min of waking. 3-day ABABAB split. Both A & B are centered around the big boys: Squat, Dead, Bench, Row, Press, Chin. Each day ends with 4 accessory exercises (paired in 2 supersets). The whole thing takes 60min at moderate-to-...

Thanks all--truly helpful as always! Just a brief update: I settled on a meal configuration to try. I also prepped my gym and journal last night to save time this AM. Oversight: new job + new training routine = mind not letting me sleep! Writing this as 4:15am and today is my heavy squat day! If som...

While there's some promising research on peri-workout nutrition, a lot of what's out there is just bro-science that's not backed up by a whole lot of actual research (IE the whole 1-2 hour anabolic window). The bottom line is that the most important factor regarding meal timing and nutrient partiti...

Matt Z wrote:When I used to train in the morning, I would have a protein shake pre-workout and breakfast after.

What did you use for carbs in the "pre" shake? Probably some sort of slow carb?

Thanks dub. I have a good setup: gym is in my apt. I can eat right after workout and leave to work. My only concern was lifting right after a meal. 30g of carbs from oats are MUCH less than what I'm used to, so hope I can keep the intensity as high. Good to read that liftting immediately after has n...

I prefer to eat after my workout. It just doesn't feel right to workout on a full stomach. I can't function before I eat in the morning. If it's not being light headed or a getting a headache, then something else just feels wrong. My health insurance will finally kick in as I'm starting the job tom...

The bars are raw and the carbs are slow. They do not spoil--throw them in a bag for the day (no dairy, no eggs). Macros % of Prot:Carb:Fat ~ 50:35:15 Protein~30g, Carb~20g, Fiber~5g, Fat~10g, Calories~300 Recipe for 9 servings: 120g - Quick Oats (organic) 200g - Casein (vanilla) 100g - Whey (cinnamo...

Hi all! Starting a corporate job tomorrow while still in graduate school (tail end though). I lift on mon-wed-fri and really wouldn't want to change that. As prep for tomorrow have been experimenting with lifting at night. Doesn seem optimal as I'm exhausted by then plus having fast carbs (or any po...

with my wrist (like during a squat). On back squat that bar is not supported by the wrists! If you've been doing that, you've been severely limiting your squat! The bar rests on your traps, the hands just pressing it into the back. I suck at explaining. It is probably as you describe. Incidentally,...

Looks like my upper back was not tight enough. Also, I made the mistake of simply supported the bar with my wrist (like during a squat).


Regarding the bend in the knee. So a slight bend to emphasize hams and a more pronounced bend to work the glutes?

I tried the low position, like my squat, and it rolled back and forth as I descend and ascend. High position felt awkward and it still rolled. Keeping my head up, by looking straight at the mirror, helped "cradle" the bar and decrease the rolling (not eliminate it). That goes against the mantra of a...

I have read quite a bit and all arrows point to elbow tendonitis. Which tendon? Where exactly do you feel the pain? Is it really pain? In your first post you talked about tingling, not about pain. If the pain is coming from the origin of the tendon (right where it is attached to the bone) it is pro...

Crystal clear, Kenny! Thanks.

Kenny Croxdale wrote:The key is recovery. Thus, many program have a Light, Moderate and Heavy Day during the week.

Should set/rep structure vary as well?
Light 3x12, moderate 3x8, heavy 3x5

thank you all for the great info!

I now have plenty to work with and go easier on my elbows.
Will be working triceps once a week doing 3x15 or maybe even 3x20.