Ask iSatori -- Q&A with Team iSatori

[omer46]

Faviorate Pull Workout routine? Got pull day today and want to try some iSatori workouts :P

[Clarko]

3 average days. 300 protein, 300 carbs, 120 to 150 fat.

2 low calorie days. 300 protein, 200 carbs, 100 fat

2 high cal days. These vary depending on how I look and feel but typically roughly: 300 protein, 1000 to 1500 grams of carbs, 100 fat. 6100 to 8100 cals.

I'm sitting at about 203 and 6 to 7 percent bf. Getting leaner each week.

That's interesting. I've always just tried to get in as many calories as possible, and keep my macros in about the same balance (counting them is too hard for me). I'm hardly ever cutting, and if I have been plateauing, I'll just try harder to up the calories even more. Any input on, if someone like me, could benefit from cycling the macros throughout the week like that? I've never done that.

[NoCarbsNoSugar]

3 average days. 300 protein, 300 carbs, 120 to 150 fat.

2 low calorie days. 300 protein, 200 carbs, 100 fat

2 high cal days. These vary depending on how I look and feel but typically roughly: 300 protein, 1000 to 1500 grams of carbs, 100 fat. 6100 to 8100 cals.

I'm sitting at about 203 and 6 to 7 percent bf. Getting leaner each week.

So that would translate to something like this:
3 days = ~3750 calories/day
2 days = ~2900 calories/day
2 days = ~8100 calories/day

In that order?
Goodness gracious!
There's a lot of food in there

I don't know how tall you are, but from looking at your AVI, you have to be at least 6'.
So your TDEE might be at around 3800, no?
Just an assumption. My calculation could be off.

Those are pretty impressive numbers.
I'm guessing your exercise routine is a monster, compared to mine anyways
So if you're "getting leaner", you must burn more than ~30,000 calories every week.

I am on a Spring cut right now, and unless I keep my daily intake below 2000 calories Mon-Sat, the scale won't budge. On Sundays I don't count and eat more freely, maybe getting up in the 4000's. My TDEE is around 2800.

Thanks for the reply.
I appreciate it.

[gregmh]

Great thread idea... =)

happy to see EOs knowledge being shared...

Good Luck iSatori!

[NoCarbsNoSugar]

Great thread idea... =)

[ExtremeOne74]

Faviorate Pull Workout routine? Got pull day today and want to try some iSatori workouts :P

Ez curl rows - drop set
Dead stop db rows - drop set
Meadows db pullovers ss with stretchers
Rack pull ups ss vbar pull downs facing backward. Finish with partials on both.
Rack deads ss hyperextensions. Finish with drop on both.

That's my last back workout i did

[ExtremeOne74]

That's interesting. I've always just tried to get in as many calories as possible, and keep my macros in about the same balance (counting them is too hard for me). I'm hardly ever cutting, and if I have been plateauing, I'll just try harder to up the calories even more. Any input on, if someone like me, could benefit from cycling the macros throughout the week like that? I've never done that.

Without knowing much about you I would be doing you a disservice by telling you what to do. But in my experience carb and calorie cycling works well for many

[ExtremeOne74]

So that would translate to something like this:
3 days = ~3750 calories/day
2 days = ~2900 calories/day
2 days = ~8100 calories/day

In that order?
Goodness gracious!
There's a lot of food in there

I don't know how tall you are, but from looking at your AVI, you have to be at least 6'.
So your TDEE might be at around 3800, no?
Just an assumption. My calculation could be off.

Those are pretty impressive numbers.
I'm guessing your exercise routine is a monster, compared to mine anyways
So if you're "getting leaner", you must burn more than ~30,000 calories every week.

I am on a Spring cut right now, and unless I keep my daily intake below 2000 calories Mon-Sat, the scale won't budge. On Sundays I don't count and eat more freely, maybe getting up in the 4000's. My TDEE is around 2800.

Thanks for the reply.
I appreciate it.

Over 6 foot? I WISH. I'd be playing football or basketball. I'm only 5'8".

I've always had a very, VERY fast metabolism. When competing, I would average 5000+ cals per day in offseason. While prepping I would have a weekly refeed which would get larger the deeper into prep I got. I would peak at about 4000 GRAMS of carbs per refeed. Keep in mind I competed for close to 20 years, have a decent amount of muscle, a super fast metabolism, and train very, VERY intensely.

[NoCarbsNoSugar]

Over 6 foot? I WISH. I'd be playing football or basketball. I'm only 5'8".

I assumed... and was wrong

I've always had a very, VERY fast metabolism. When competing, I would average 5000+ cals per day in offseason. While prepping I would have a weekly refeed which would get larger the deeper into prep I got. I would peak at about 4000 GRAMS of carbs per refeed. Keep in mind I competed for close to 20 years, have a decent amount of muscle, a super fast metabolism, and train very, VERY intensely.

I don't like you very much!

Thanks for sharing the info!

[ExtremeOne74]

Lol. Reps.

[gregmh]

Over 6 foot? I WISH. I'd be playing football or basketball. I'm only 5'8".

I've always had a very, VERY fast metabolism. When competing, I would average 5000+ cals per day in offseason. While prepping I would have a weekly refeed which would get larger the deeper into prep I got. I would peak at about 4000 GRAMS of carbs per refeed. Keep in mind I competed for close to 20 years, have a decent amount of muscle, a super fast metabolism, and train very, VERY intensely.

I'm not even sure "Very Fast" cover it...

and 6' isn't even tall enough for basketball anymore =( I was just playing basketball and then a little volleyball with my daughter who is 11. She will be lucky to hit 5' 4" and I just want to tell her to give up on both sports, because no matter how good she is, height is king in both sports... But you have to play what you love to play, only the select few get to go on past HS.



SO a question for EO... I'm looking at changing my diet to a IIFYM type.... hahaha I couldn't even finish it =)

[omer46]

Why do you do carb cycling? What is team Isatoris faviorate workout splits?

[Clarko]

Without knowing much about you I would be doing you a disservice by telling you what to do. But in my experience carb and calorie cycling works well for many

I'm going to do some reading up on it. I guess my problem is, I can never get fat. The times when I made my best gains, I was eating so much, I often felt like I overate a little. I've heard overeating is bad, and can hamper gains. So I already eat as much and often as I possibly can, without overeating. The fact that it's hard for me to eat more, would mean I could only eat less if I cycled calories. I'm not trying to lose weight either. I'm going to read up on carb cycling too though. I always tried to keep everything in a perfect balance. I could eat the same amount of calories, but still carb cycle. Maybe I should look for a supplement that will increase appetite, even though I eat a similar amount of calories per week as you, possibly more. I'm 6'4" though

[ntroupe]

Great thread idea... =)

happy to see EOs knowledge being shared...

Good Luck iSatori!

Yeah.. I thought it might be worth giving a shot to see if the idea would work...

[ntroupe]

Carb cycling is a great tool for getting or staying lean while still being able to keep mental sanity because of the higher carb days.


As far as training split, I am like ExtremeOne and follow a push, pull, leg day but I also throw in some form of MetCon with all of my sessions as well.

[ExtremeOne74]

I'm going to do some reading up on it. I guess my problem is, I can never get fat. The times when I made my best gains, I was eating so much, I often felt like I overate a little. I've heard overeating is bad, and can hamper gains. So I already eat as much and often as I possibly can, without overeating. The fact that it's hard for me to eat more, would mean I could only eat less if I cycled calories. I'm not trying to lose weight either. I'm going to read up on carb cycling too though. I always tried to keep everything in a perfect balance. I could eat the same amount of calories, but still carb cycle. Maybe I should look for a supplement that will increase appetite, even though I eat a similar amount of calories per week as you, possibly more. I'm 6'4" though

Your idea and my idea of overeating differ greatly. Imo no matter how much your eating if you are not gaining you cannot possibly be overeating. It wasn't until I really started pushing a lot of food that I started to grow. But it was 95 percent clean food. Even when I was eating over 6k cals per day, my blood work was always perfect

[ExtremeOne74]

Why do you do carb cycling? What is team Isatoris faviorate workout splits?

To continue with nic's point....If you continually push high carbs your insulin sensitivity decreases leading to gaining fat. Utilizing carb cycling and occasional mini diets insures the majority of weight gain is lean tissue. I hate the terms bulking and cutting. Staying relatively lean year round is healthier and actually creates a more efficient, muscle building machine. And it allows for a much better starting point when really trying to get shredded. What's the point of gaining a bunch of fat and water if you're just going to try to lose it 6 months later?

[BubsNBean]

What is team Isatoris faviorate workout splits?

I've done a variety of splits, but my favorite still is Westside Barbell with some Oly lifts thrown in for power.

[Clarko]

Your idea and my idea of overeating differ greatly. Imo no matter how much your eating if you are not gaining you cannot possibly be overeating. It wasn't until I really started pushing a lot of food that I started to grow. But it was 95 percent clean food. Even when I was eating over 6k cals per day, my blood work was always perfect

Yeah my idea of overeating, is when I eat so much, I feel a little "sick" in the back of my throat. Or I'll start feeling bad, like I'm stuffing myself too much. I try to listen to my body. Maybe I should stuff myself a bit more though, because my best gains came when I felt overstuffed after every meal. I just forced some extra cals.

Unfortunately, I lost all of those gains due to time off from a bad injury. So I'm climbing up the ladder again. I'm kind of plateuing, and I think getting those extra cals in may be my problem.

[BubsNBean]

Yeah my idea of overeating, is when I eat so much, I feel a little "sick" in the back of my throat. Or I'll start feeling bad, like I'm stuffing myself too much. I try to listen to my body. Maybe I should stuff myself a bit more though, because my best gains came when I felt overstuffed after every meal. I just forced some extra cals.

Unfortunately, I lost all of those gains due to time off from a bad injury. So I'm climbing up the ladder again. I'm kind of plateuing, and I think getting those extra cals in may be my problem.

Some of the feeling of "over eating" may also have to do with what you're actually eating. That feeling is often associated with large volumes of food. However, if you're eating nutrient dense foods, the volume is often less (i.e. it takes up less space in your stomach), leaving you feeling satisfied rather than stuffed.

[omer46]

faviorate meal when bulking(high carb days) and cutting(low carb days) ... asking for everyones opinion cause not everyone has 5000 calories to eat :P

[ExtremeOne74]

Some of the feeling of "over eating" may also have to do with what you're actually eating. That feeling is often associated with large volumes of food. However, if you're eating nutrient dense foods, the volume is often less (i.e. it takes up less space in your stomach), leaving you feeling satisfied rather than stuffed.

Exactly. I LOVE fats. Add a couple TBSP of almond butter at each meal and right there is an easy 1200 cals.

[ExtremeOne74]

faviorate meal when bulking(high carb days) and cutting(low carb days) ... asking for everyones opinion cause not everyone has 5000 calories to eat :P

Sushi. 10 egg white, 2 whole eggs, peas and cauliflower omelet. 3 tomatoes, carrots, and one pound of white sweet potatoes or red potatoes.

[ntroupe]

faviorate meal when bulking(high carb days) and cutting(low carb days) ... asking for everyones opinion cause not everyone has 5000 calories to eat :P

10 oz chicken, broc****, 1.5 Cup rice, 1 egg and 1 Tbs Coconut oil

Same as above minus the 1.5 cup rice

Everything tastes good with coconut oil and I have ExtremeOne to thank for getting me hooked on it


Why is broc**** being edited???

[NoCarbsNoSugar]

Why is broc**** being edited???

noticed it before as well
no idea

F@ge (yogurt brand) is also being edited

here...

***e

[omer46]

has anyone ever had brocolli with pasta + fresh garlic + red pepper flakes? I love it and eat it 3-4 times a week

Or currently on the low carb pizzas... love this stuff

[ExtremeOne74]

10 oz chicken, broc****, 1.5 Cup rice, 1 egg and 1 Tbs Coconut oil

Same as above minus the 1.5 cup rice

Everything tastes good with coconut oil and I have ExtremeOne to thank for getting me hooked on it


Why is broc**** being edited???

10 oz of chicken? Holy protein! I typically only do 5 to 6.

[ntroupe]

10 oz of chicken? Holy protein! I typically only do 5 to 6.

Its my homemade chicken fried rice that I make and share with my wife. When the rice is gone then yeah I will eat the 10 oz my own.

[Sean26607]

Fav high carb meals:
Spaghetti with low-fat turkey meatballs
Sushi
Steak/potato

[ExtremeOne74]

Kids cereal like lucky charms, pancakes, French toast, waffles and maple syrup or powdered sugar, bagels, low fat muffins, poptarts