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Diet and Workout Routines

Hydroponic3385

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Mine is sky high.

I can feel an immediate difference when I do cardio. My body and organs relax about 5 minutes in
Same here with cardio.

Just a few weeks into big changes with my diet and exercise routines, and down 10 lbs. BP still not where I want it to be. Today is the first day of an upped dosage for my medication.
 

David.

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Same here with cardio.

Just a few weeks into big changes with my diet and exercise routines, and down 10 lbs. BP still not where I want it to be. Today is the first day of an upped dosage for my medication.
Has it made a difference on BP at all
 

Hydroponic3385

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Has it made a difference on BP at all
Yep it's made a difference. But mine was very high due to bad habits, waiting too long after positive high BP screens the past couple years, etc. So hopefully this new dosage will get my systolic the 120-130 range or below.
 

WellYouNeednt

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anyone tried this?

I have tried this — unintentionally, i guess. I have been doing intermittent fasting since 2013 and the last two years it has evolved into “OMAD” (one meal a day). I dont have time to elaborate on the benefits now, however, i can say it has NEVER inhibited my training — heavy lifting/bodybuilding and has actually only enhanced it. To expand briefly — i wake up at 5:00am every day and train at 6:00am for about an hour and do so, completely fasted. Aditionally — i then do not eat until around 8:00pm. This in no way has impacted strength or my ability to gain muscle.

I’ll try to add more when i have time.
 

KI4MVP

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I have tried this — unintentionally, i guess. I have been doing intermittent fasting since 2013 and the last two years it has evolved into “OMAD” (one meal a day). I dont have time to elaborate on the benefits now, however, i can say it has NEVER inhibited my training — heavy lifting/bodybuilding and has actually only enhanced it. To expand briefly — i wake up at 5:00am every day and train at 6:00am for about an hour and do so, completely fasted. Aditionally — i then do not eat until around 8:00pm. This in no way has impacted strength or my ability to gain muscle.

I’ll try to add more when i have time.
how long did it take you to get used to it and not want to eat all of the time?

How much do you eat for your one meal and what kind of food?

And I look forward to hearing what benefits you're seeing.
 

Nathan S

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Trying to get back into working out with HIIT type stuff I can do at home. Since I have a running background, I'm doing race-style workouts where I do a set number of reps as fast as I can, trying to beat my personal best. So far I have:

-100 pushups, hands off the ground at the bottom of each rep for consistency.

-200 scissor jumps (100 on each leg), maintaining good form but not trying for height on each rep (or I'd kill myself).

-100 leg levers

-(soon) 50 pullups, maybe more? Getting a pullup bar, haven't done any kind of pulling exercises in a long time so this will be rough

-running up a hill near my apartment (400 feet elevation in ~4-5 minutes). May start running up it twice if/when I start breaking 4 minutes.

Planning to do one each day, no rest days. Big goal is to improve my mood, and I feel pretty confident that I'm accomplishing that so far. Also would of course like to improve my physique; currently 6'0" 145 pounds, would be happy if I can gain 10 pounds of muscle and lose 5 pounds of fat over the next several months.

Thoughts? I should clarify that (with the exception of the run) I have to take breaks in all of these workouts in order to finish all the reps. So improving my time mainly comes down to taking fewer, shorter breaks, not doing the individual reps faster than before (which is good, I think).
 

David.

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205 this morning, but plenty of sodium and carbs over the last couple of days.

Would be great to get to 209, drop 10 lbs water and then 4 fat and settle around 195
 

WellYouNeednt

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how long did it take you to get used to it and not want to eat all of the time?

How much do you eat for your one meal and what kind of food?

And I look forward to hearing what benefits you're seeing.
Sorry for the delay!

I actually made the mistake of just jumping right into a pretty aggressive protocol of 16/8 — which 16 hours fasting and an 8 hour “eating window”. The first week was pretty disorienting and definitely experienced “fogginess” and frequent “hunger pangs”. Oddly enough, after the 2nd week, it just felt normal to me. I honestly do not know anyone else who does IF personally, so i cannot really speak to the overall common adaptation period. I would surmise it is mostly individual.

I consume all of my caloric goals in one meal and probably because i predominantly eat within the style of Ketogenic/Carnivore. Most of the foods I consume are nutrient dense and therefor have higher caloric ratios.

Here are some common foods i eat:

-grass fed beef (all types of cuts)
-organic pasture raised eggs (entire egg/do not seperate yolks)
-organic grass fed ghee
-grass fed liver
-grass fed bone marrow
-wild fish roe
-wild oysters
-wild/organic fish
-organic sauerkraut

Some things i do not consume:

-processed foods
-very little fruits or vegetables — if i do, they are organic and locally grown.
-soy
-oat, soy, coconut or any other processed milks
-sugar (occassionally indulge the sweet tooth)
-various oils like olive, vegetable, canola or corn

As far as benefits, i would say my overall health is one of the number one drivers. Outside of phenomanal blood panels — my hair, skin and nails seem to have benefited greatly. I believe this ties to the foods i consume, which may seem odd to people considering i typically consume very little to no fruits or vegetables. Through research, i have found conflicting evidence around the human bodies ability to digest and absorb the nutrients that may or may not be present in fruits and vegetables.

In regards to the fasting, i would say mental clarity and freedom of not being mentally attached to food or a typical eating schedule. I believe a lot of the theories of when and what to eat are based on the fictitious fitness industry, government and overall misinformed people.

I always recommend people thoroughly do their own research and make their own decisions. This response is by no means stating i am right and everyone else is wrong. I believe in these methods and have experimented, researched and have adjusted/tweaked things over the years.

Hope this helps and If you have any questions — let me know!
 

KI4MVP

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Sorry for the delay!

I actually made the mistake of just jumping right into a pretty aggressive protocol of 16/8 — which 16 hours fasting and an 8 hour “eating window”. The first week was pretty disorienting and definitely experienced “fogginess” and frequent “hunger pangs”. Oddly enough, after the 2nd week, it just felt normal to me. I honestly do not know anyone else who does IF personally, so i cannot really speak to the overall common adaptation period. I would surmise it is mostly individual.

I consume all of my caloric goals in one meal and probably because i predominantly eat within the style of Ketogenic/Carnivore. Most of the foods I consume are nutrient dense and therefor have higher caloric ratios.

Here are some common foods i eat:

-grass fed beef (all types of cuts)
-organic pasture raised eggs (entire egg/do not seperate yolks)
-organic grass fed ghee
-grass fed liver
-grass fed bone marrow
-wild fish roe
-wild oysters
-wild/organic fish
-organic sauerkraut

Some things i do not consume:

-processed foods
-very little fruits or vegetables — if i do, they are organic and locally grown.
-soy
-oat, soy, coconut or any other processed milks
-sugar (occassionally indulge the sweet tooth)
-various oils like olive, vegetable, canola or corn

As far as benefits, i would say my overall health is one of the number one drivers. Outside of phenomanal blood panels — my hair, skin and nails seem to have benefited greatly. I believe this ties to the foods i consume, which may seem odd to people considering i typically consume very little to no fruits or vegetables. Through research, i have found conflicting evidence around the human bodies ability to digest and absorb the nutrients that may or may not be present in fruits and vegetables.

In regards to the fasting, i would say mental clarity and freedom of not being mentally attached to food or a typical eating schedule. I believe a lot of the theories of when and what to eat are based on the fictitious fitness industry, government and overall misinformed people.

I always recommend people thoroughly do their own research and make their own decisions. This response is by no means stating i am right and everyone else is wrong. I believe in these methods and have experimented, researched and have adjusted/tweaked things over the years.

Hope this helps and If you have any questions — let me know!
I'm on my 3rd day of 16/8. So far the last hour is the hardest as I count down the time until I can eat something. And so far I've had more energy, not less. But that might have to do with supplement changes I made at the time. Specifically I started taking NMN.

What made you change from that to OMPD?

Our list of foods we eat is quite a bit different, but our list of foods we don't eat has quite a bit of overlap. One big exception is vegetables, I'm trying to eat more of those, not less. I do agree that with diet it's sometimes really hard to figure out what is actually healthy vs the vast amount of incorrect things we've been told over the years. But increasingly think that low glycemic vegetables have lots of stuff we need in them.

I'm going with the theory that IF tricks your body into thinking you're starving, so goes into damage repair mode, clearing out senescent cells in the process. The same reason caloric restriction works, but IF doesn't require caloric restriction to accomplish the same thing. And simply doing that has enormous benefits. This article doesn't use fasting, but does show the benefits of clearing out senescent cells.


I used to think you want to be careful to not lose lean body mass, but now realize senescent cells are a clear exception.
 
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WellYouNeednt

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I'm on my 3rd day of 16/8. So far the last hour is the hardest as I count down the time until I can eat something. And so far I've had more energy, not less. But that might have to do with supplement changes I made at the time. Specifically I started taking NMN.

What made you change from that to OMPD?

Our list of foods we eat is quite a bit different, but our list of foods we don't eat has quite a bit of overlap. One big exception is vegetables, I'm trying to eat more of those, not less. I do agree that with diet it's sometimes really hard to figure out what is actually healthy vs the vast amount of incorrect things we've been told over the years. But increasingly think that low glycemic vegetables have lots of stuff we need in them.

I'm going with the theory that IF tricks your body into thinking you're starving, so goes into damage repair mode, clearing out senescent cells in the process. The same reason caloric restriction works, but IF doesn't require caloric restriction to accomplish the same thing. And simply doing that has enormous benefits. This article doesn't use fasting, but does show the benefits of clearing out senescent cells.


I used to think you want to be careful to not lose lean body mass, but now realize senescent cells are a clear exception.

As far as OMAD is concerned, I wish i had something interesting to tell you, however, it somehow became a natural evolution. I really had no intentions of only eating one meal, but over the course of months it just seemed to better fit my schedule/eating habits. Also, i prefer larger meals, so it lets me feast like a king at night, haha!

It seems our research matches on the clearing of dead cells in the human body. When we "starve" ourselves or are not consuming liquid or food -- our body will began to repair itself and remove dead waste, including damaged cells. From what i have read, this is more efficient with dry fasts (no water), however, i consume some black coffee and a lot of water due to my training schedule -- so, i cannot quantify how actually effective this is within my protocol.

From what i have read, the body is incredibly efficient at conserving lean mass. There are several pathways and methods the body uses to avoid it, by using an extra body fat, glycogen stores and producing ketones. I have never been concerned about losing muscle mass, due to catabolization since i really never do more than 24 hour fasts. Additionally, I work out in the morning (6am)/eat around 8pm and have read the anabolic window (protein synthesis) may actually be greater after 8-10 hours after heavy training.
 

KI4MVP

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As far as OMAD is concerned, I wish i had something interesting to tell you, however, it somehow became a natural evolution. I really had no intentions of only eating one meal, but over the course of months it just seemed to better fit my schedule/eating habits. Also, i prefer larger meals, so it lets me feast like a king at night, haha!

It seems our research matches on the clearing of dead cells in the human body. When we "starve" ourselves or are not consuming liquid or food -- our body will began to repair itself and remove dead waste, including damaged cells. From what i have read, this is more efficient with dry fasts (no water), however, i consume some black coffee and a lot of water due to my training schedule -- so, i cannot quantify how actually effective this is within my protocol.

From what i have read, the body is incredibly efficient at conserving lean mass. There are several pathways and methods the body uses to avoid it, by using an extra body fat, glycogen stores and producing ketones. I have never been concerned about losing muscle mass, due to catabolization since i really never do more than 24 hour fasts. Additionally, I work out in the morning (6am)/eat around 8pm and have read the anabolic window (protein synthesis) may actually be greater after 8-10 hours after heavy training.
I haven't read that part about water - do you have any links to that? I assumed you'd want to bring plenty of water to help clear the stuff your body is trying to eliminate. I also started chewing gum to get me from thinking about eating.

As for lean body mass, I just meant it's a good thing to clear the senescent cells in lean body mass and let your body create better replacements instead of trying to keep it all around. I assume IF will accomplish that.

As for my more energy, it's the end of my 3rd day and for the first time in a long while, I've done two separate one hour workouts with BoxVR (once in morning, once in evening) where I punched, blocked and ducked 5560 obstacles each time.
 

KI4MVP

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this is interesting


as is this


and this

 
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David.

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No orals for 4 days. Temperament evening out, legs work much better. Headaches getting better

202.6, up 11 lbs in 5 weeks. That's exactly where I wanna be. 3 weeks left
 

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