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Diet and Workout Routines

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Got thrown to the wolves at work. Coworker called off and they called me to fill in for her. This is my first solo day at the club. I'm running it, and really have little clue as to what I'm supposed to do. So, here I am, on RCF.

I guess this means that I'll do the workout with the members at 6. Today was supposed to be my no workout day-- I suppose I'll mainly focus on the lower body, since I seem to have no soreness below the waist. I feel an aromatherapy bath is coming on.

I'm realizing that I need top invest in a to go mixer, so I can bring my shakes with me, so I can get my after workout protein.
 
I was talking about a handheld shaker bottle. I have a blender at home.
 
I've scaled back and I feel I'm in the best shape I've been in
 
Doctor K said:
I've scaled back and I feel I'm in the best shape I've been in
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You can't just leave it at that. You and these one liners...

What did you used to do as opposed to what you're doing now?

I'm extremely sore-- as I have consistently done workouts just about 6 days a week. Sat on the coach and realized that my back and arms are extremely sore.
 
Rest is key... 6 days a week is just too much, especially at this early 30's age..

I'm all about definition and not bulking at this stage... HIIT training along with low weight/high reps.. 3 or 4 days a week... Rest the body the other 3 or 4 days and you will see results..
 
I've been told 1 rest day is enough. The fact that I've seen results, relatively quickly, pretty much has pushed me to workout more. Not obsessive enough for concern, although there is the thought to take my workout clothes and workout while I'm in NY. But with my job, I'm supposed to workout with the members at least 4x a week. I've worked a consecutive 8 days. Today was my off day, but I had to work.

I see that I'm getting lean, and I just want to keep going.
 
Nicky said:
I've been told 1 rest day is enough. The fact that I've seen results, relatively quickly, pretty much has pushed me to workout more. Not obsessive enough for concern, although there is the thought to take my workout clothes and workout while I'm in NY. But with my job, I'm supposed to workout with the members at least 4x a week. I've worked a consecutive 8 days. Today was my off day, but I had to work.
I see that I'm getting lean, and I just want to keep going.
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I would normally agree, but the injuries you have sustained and described recently are classic knock ons from each other, pushing through the hip leads to the back etc..

I currently have 2 rest days, but i only work out for 30 mins anyway so im basically lazy
 
David. said:
never heard of the anabolic window not being legit, but im interested and wouldnt necessarily doubt it. Its crazy how almost all things nutrition science change, quickly and 180degrees
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it may have some truth to it, but people make a huge deal about it and it just isnt one. i lift at ~730am and dont eat a single calorie until 2pm and im making hella gains (well losses since im cutting, but you get me).

New studies are saying the "window" is more like 24 hours, it makes sense to think "oh man my muscles are all pumped up, better flood em with nutrients ASAP" but you gotta think, does that really make scientific sense? You are breaking down your muscles, thats the point of lifting..does recovery really begin exactly 30 minutes after your lift? or is your body still in ass kicking mode for some hours after a lift?

fitness science is insane, shit is always changing. my roommate and his friends are athletic training majors and are still being taught that you cant digest more than 30g of protein in one sitting...
 
You don't eat until 2pm? I would fucking die. My stomach grumbles from the minute I wake up.

Yeah, I don't follow the "you have to eat 30min. after lifting." I eat within about 2 hours, but it is just insane to me seeing people at the gym sitting on the bench eating their pre-packed meal of chicken/broccoli, AT the gym. Just fucking shoot up roids and get it over with if you care about it that much.

I try and eat as much as possible, but it is so hard sometimes. I get full pretty quickly. Last night made deer meat tacos on low carb wraps w/lettuce, onions, cheese and salsa. So damn good, but had to force myself to eat 2 (granted, these were ~8" wraps)

I am in training for the marathon in a couple weeks so can't lift as much as I would like. Can't wait to finish it so I can go back to my 4x split weeks. Or I might switch to a 3x/week full bodies. Haven't decided yet.
 
SixPACK said:
You don't eat until 2pm? I would fucking die. My stomach grumbles from the minute I wake up.

Yeah, I don't follow the "you have to eat 30min. after lifting." I eat within about 2 hours, but it is just insane to me seeing people at the gym sitting on the bench eating their pre-packed meal of chicken/broccoli, AT the gym. Just fucking shoot up roids and get it over with if you care about it that much.

I try and eat as much as possible, but it is so hard sometimes. I get full pretty quickly. Last night made deer meat tacos on low carb wraps w/lettuce, onions, cheese and salsa. So damn good, but had to force myself to eat 2 (granted, these were ~8" wraps)

I am in training for the marathon in a couple weeks so can't lift as much as I would like. Can't wait to finish it so I can go back to my 4x split weeks. Or I might switch to a 3x/week full bodies. Haven't decided yet.
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yeah i get all my calories in from 2pm-8pm..i shoot for 2-6 but it usually doesnt happen. My stomach has always been a bottomless pit.. i could smash food constantly and not in the "omg i could eat all day (has like 2 crackers for lunch)" but like 3500 calories would be the norm, which is why i stick to IF as close as i can lol. holding on to the fast is easy, i can do 24hrs relatively easy, but once i eat one thing..its game on lol

i do 3x full bodies and love it. Cant wait to use it for a bulk and see where it takes me.
 
Down to 181.2 lbs and 16.3% bf. have 45 days till vacation, just gotta keep on rockin!
 
I'm overweight, according to my BMI scale, by 1%. The BMI scale is a tricky thing. I tend to not obsess on that, because I feel that (for women), a number is something that we shouldn't focus on.

I'll check it again in a month, to see if it goes down. I know I'm never going to be "skinny" by any means (I'll never have that gap in between my legs, nor do I want it). According to old height/weight scales-- I'm supposed to be 98-105lbs. That's eating disorder standards. I rather be lean and keep the curves that I do have.
 
i tend not to use a scale but now that im cutting, i definitely see results in the mirror but with the psychological negatives of not eating as much as i would like to, its really nice to be reaffirmed by the scale
 
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