Diet and Workout Routines

Ruken said:

Have you really noticed a difference using a nighttime sup? I've always debated trying them but wasn't sure on the effectiveness.

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Yes! Iron Dream puts you in a deeper sleep. My sleep cycles are better because of it. I haven't really had any restless nights while taking it. You cycle it for 5 days and then cycle off for 2. Even the 2 days I'm not on it, I sleep very well. I will say that I've had some really weird dreams while on it. None that I can actually recall, but it's probably due to the fact that I'm in a deeper sleep, so the dreams just get weird.

Nicky said:

Yes! Iron Dream puts you in a deeper sleep. My sleep cycles are better because of it. I haven't really had any restless nights while taking it. You cycle it for 5 days and then cycle off for 2. Even the 2 days I'm not on it, I sleep very well. I will say that I've had some really weird dreams while on it. None that I can actually recall, but it's probably due to the fact that I'm in a deeper sleep, so the dreams just get weird.

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It's cheap too, just bought for twenty bucks


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just got done backpacking in the Grand Canyon.. 8 miles a day with 40 pounds on my back lol first time i had noticeable leg vascularity. I tried to stuff my face to whole trip but i still couldnt eat enough, before my fitbit died it said i burned 5,500 calories on the way down

it was pretty nuts hitting my daily calorie burn goal by noon or earlier every day

Fitbit syncs with MFP to adjust your calories to match your goals...LOL it thinks this is my new average TDEE

DC was not lying about TMM.. i am wipeddd out haha

Nicky said:

Yes! Iron Dream puts you in a deeper sleep. My sleep cycles are better because of it. I haven't really had any restless nights while taking it. You cycle it for 5 days and then cycle off for 2. Even the 2 days I'm not on it, I sleep very well. I will say that I've had some really weird dreams while on it. None that I can actually recall, but it's probably due to the fact that I'm in a deeper sleep, so the dreams just get weird.

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So just tried Iron Dream last night. It knocked me out quickly but you're right holy shit were my dreams weird.

Ruken said:

So just tried Iron Dream last night. It knocked me out quickly but you're right holy shit were my dreams weird.

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I can tell you: I'm on my 3rd cycle of Iron Dream and the dreams are still really strange. I can barely remember them but iron dream kicks the weirdness up a few notches.

There is also a arnold series muscle bar that just came out. Each bar is packing 30g of protein. I talked to our Europa rep for our gym and asked him if they had them yet. He has tried them, and says they are amazing. So as soon as they come in, he's going to tell my boss about them.

Right now, the best tasting, protein packed bars are Fit Crunch. We've been seeing what to order and what to discontinue. Quest bars are not my favorite, but they sell. Muscle Pharm has some good ones, but it all depends on the flavor.

One thing I'm never short on is my protein intake. Between the bars and the protein smoothies, I'm good!

Yesterday I did sprints outside with my co-worker. He didn't want to do them alone. Now, I HATE cardio, but decided that this was a challenge that I needed. We ran 30 second sprints (5 sets) All out sprint! It was insane. My abs and legs are done today. But I felt good after we finished.

Today is my rest day, tomorrow is light cardio and mostly being in the weight area.

Any of you use knee sleeves? I really like the idea of the added compression and warmth in addition to the placebo effect of feeling like my knees are more secure.. just dont wanna plop $90 on a pair of Rehbands without some opinions from people i trust

I don't use knee bands but I use calf/shin compression sleeves when I run long distances. They definitely help a bit. They still get sore, but who's wouldn't after running 12+ miles, but for me it's the recovery time afterwards. I keep them on for a bit after and the next day I already don't feel anything. Before I used them, I would be sore for days.

Maybe it's mental, maybe it's because my legs are taking more of a beating so they are getting used to it, but I feel they help.

yeah it definitely seems like itll help, i love lifting in leggings because of the compression/warmth and it feels better having something on my skin. I definitely feel a difference lifting in sweats vs leggings, and my left knee usually ends up feeling a little weak compared to my right..it doesnt throw off my lifts too much i dont think, but id be a lot happier with that secure feeling

edit- and the Adipower shoes are 20% off on amazon too..ffffuuuuu so tempting

I love my knee sleeves. I bought the slingshot sleeves from Mark Bell, they are essentially the exact same as rehbands but cheaper and you dont have to buy them individually.

Funny Man Rocco said:

I love my knee sleeves. I bought the slingshot sleeves from Mark Bell, they are essentially the exact same as rehbands but cheaper and you dont have to buy them individually.

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Thanks for the reply, $65 is way better than $90 lol just gotta find them in stock in a medium

Stop being a pussy and get bigger and buy a large like a real man

SixPACK said:

Stop being a pussy and get bigger and buy a large like a real man

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dem knee gainz

Texas Method Mondays are even more of a bitch with OHP instead of bench press..holy shit lol.

2 weeks down of the texas method (technically 3 since i repeated week one), love it. Definitely gonna stick with it for the foreseeable future. I also went back to doing cleans, rows feel stupid when something like cleans are so beneficial

I got my knee sleeves for $25/ind off ebay. I've had them for months now, and love them. Be careful not to use them all the time, try to use them for warming up and heaviest sets.

Rows in TM are meant to hit back/shouldaz/trapz. Cleans aren't really a good sub, because they are an explosive movement and shouldn't be done too late in the training day. That said, if you must clean in the TM programming, keep the reps low (1-3 range, no more than 5 for work sets), and do them first as a good way to warm up your hips.

Balancing Oly lifts into another program (in your case, TM, A-pie) is a really tricky thing. It is really easy to stifle #gainz with too much oly, which is very common. Don't just sub them for non-Oly movements. Spend some time on google, looking at good programs to combine the two styles. It's a bit advanced, but spend some time on The Outlaw Way, which is part of the Outlaw Crossfit gym in Alexandria, MD; their hybrid programming is about as good as anyones, but it is a ton of volume.

I can't stress enough that you should spend some cash on some private sessions with a coach, working on your oly lifts. Clean, Clean & Jerk, and Snatch. I can help a bit, if you post videos. If I'm not on here for a couple days, email me at my rcf handle at hawt male dot comm.