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11-29-2016, 10:07 AM #121
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11-29-2016, 10:11 AM #122
174g protein, 99g fat, 218g carbs, which leaves me at about 350-400 calories under my daily allowance, which I fill with whatever.
Lately Ive been eating an additional protein bar which is +20g protein more +10g fat and +43g carbs, not counting excess scoops of peanut butter, simply because I like it. Or a can of tuna fish in olive oil.Last edited by StillbornSoul; 11-29-2016 at 10:33 AM.
"Peace has cost you your strength. Victory has defeated you." —Bane
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11-29-2016, 11:25 AM #123
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11-29-2016, 11:31 AM #124
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11-29-2016, 05:55 PM #125
Based on the nutrition labels, the foods I eat every single day add up to 2,511 calories and with that extra bar I mentioned it's 2,851 calories and then on top of that I have a couple heaping spoon-fulls of peanut butter which definitely puts it over 3,000.
But I'll definitely take your advice and increase protein intake to say, 225g?"Peace has cost you your strength. Victory has defeated you." —Bane
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11-30-2016, 04:54 AM #126
Today, I did the Wednesday workout of the 3x a week Viking program, and have some questions.
1). Instead of Leg Press, I repeated squats (same setup as the Mon/Fri workouts). Is this acceptable, or does LP allow you sufficient recovery after Monday's squats?
2). I changed the order, due to doing squats over LP, and to keep the barbell exercises together for convenience - Squat, DB Incline Bench, Romanian Dead Lift, and T-Bar Row. Is that detrimental?
3). At the end I did 5 sets (about 5 minutes) of push ups and mountain climbers (similar to abs/calves on Mon/Fri), is this beneficial?
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11-30-2016, 05:28 AM #127
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11-30-2016, 05:58 AM #128
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11-30-2016, 06:35 AM #129
Accumulated levels of fatigue... and you won't be able to gauge that after 1 or 2 workouts. It'll take atleast 3-4 weeks to get a proper idea of how much a program actually fatigues you. And I saw in your previous post that you only rest like a minute between sets, which tells me you're not putting enough effort into each set or you're moving some light ass weights. So while you might be able to handle squats 3 times a week now, it won't last long...
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11-30-2016, 07:35 AM #130
I am definitely pushing myself, but when losing weight I did a lot of endurance exercise, including when weight lifting. As a result, I can currently recover fairly quickly between sets.
Also, like you said, as the weight increases up, squatting 3x a week will become unsustainable.
What rest time do you recommend for the heavy compounds? Or is that specific to how heavy the individual is then lifting, as in time mine will considerably lengthen.
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12-02-2016, 04:52 AM #131
For the Friday workout I did Seated Leg Curls again, as my gym does not have a machine to do Lying Leg Curls.
Is there a substitute exercise for LLC?
Additionally, on squat I do the 32 reps (4 sets of 8), but the weight feels too challenging to increase currently.
Should I continue using the same weight, and the sets/reps as well, until it no longer challenges me?
Or, must I up the weight at this point, even if I cannot get all 32 reps?
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12-02-2016, 04:56 AM #132
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12-02-2016, 05:10 AM #133
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12-02-2016, 05:33 AM #134
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12-02-2016, 05:47 AM #135
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12-02-2016, 07:57 AM #136
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12-02-2016, 08:57 AM #137
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12-03-2016, 07:35 AM #138
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12-03-2016, 08:42 AM #139
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12-03-2016, 08:56 AM #140
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12-03-2016, 09:01 AM #141
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12-03-2016, 09:07 AM #142
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12-03-2016, 09:17 AM #143
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12-03-2016, 03:31 PM #144
Viking, for the main lifts do you believe resting 2.5-3 minutes is detrimental? I've always kept my rest periods to 2 minutes, but I've been struggling lately. I'm not interested in lengthening them unless you think it would be worthwhile.
"Peace has cost you your strength. Victory has defeated you." —Bane
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12-03-2016, 04:16 PM #145
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12-03-2016, 04:29 PM #146
So for the general intent of your 4X8(+) sets, do you have a recommended range? Is there enough reason to justify keeping it to 2 as opposed to 3 minutes? This would definitely be enough to get me past my plateau, but is it just illusory gains if I play around with my rest times?
Last edited by StillbornSoul; 12-03-2016 at 04:38 PM.
"Peace has cost you your strength. Victory has defeated you." —Bane
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12-03-2016, 04:51 PM #147
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12-03-2016, 05:19 PM #148
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12-04-2016, 09:18 AM #149
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12-04-2016, 02:00 PM #150
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