Never 2 Late 2 Chase the Dream (it's better than liposuction)

[kfisherx]

Originally Posted by Espi

I'm so sorry about the increased pain on your ankle.

You know when I was reading about your workout I was stunned to see you do lunges and step ups.. both of them require a lot of stability. I've often ditched step ups when I don't feel totally well.
Lunges I only do a few of them during the dynamic warm up as that would drain me too much.

Re the 40-40-20 split I'm afraid that would leave me hungry all the time... plus make my skin all go bad. I'm noticing very nasty side-effects when I let fats fall below 60g/day. So, that would even on a moderate cut mean a 30% minimum of fat intake, which is actually precisely the recommended intake for e.g. Zone (40-30-30) or IsoCaloric diets (33-33-33)

I do lunges and steps all the time in the same workout. I will also do squats that same day. Kill the quads! But building lunges are what is called a "finisher" because they really take it out of your legs so they need to be done at the end of the workout not before the step ups.

RE the food... From what I can tell there are some people that burn through carbs really, really quickly. You are one of them. I cannot even begin to imagine eating 4K of carbs in a sitting. Not even processed ones. LOL! I make really good use of my carbs I think but fat is hard for me to process. It just makes me feel like crap. I took your adivse to be open that I need more and I tried it a few times in the past months just to see and every time it makes me feel poorly. So I am still shooting to increase it but I have to do it slowly.

[Espi]

Fortunately, eating that many carbs is a rarity, but if I let myself loose, it can easily happen. It's fascinating though how over time fat intake has come down quite a lot from how much I ate when I was thriving on a VLC-diet. No wonder of course, you need to replace carbs with fats. But even when I sometimes think that keeping fats high is simply a matter of taste, I'm noticing nasty side-effects when they fall lower than 60g.

You're not the only one who simply doesn't process fats all that well. This is probably also due to lacking fat enzymes and perhaps also bile?
As long as you make sure to at least get in your essential fats, viz. the omega3 type, you can probably leave them as is. Though generally the absolute minimum recommended fat intake is 0.5g/lbs LBM (and I'd actually rec 0.5g/lbs BW)

[DanceDiva]

Originally Posted by kfisherx

I am afraid to use the new ones though because they are even more bad ass...

You could soften one up with a -- bad ass + smile is the one I'd vote for.

[Fulmen]

Originally Posted by kfisherx

LOL!!! Yeah that is the rub. It has to be a clean bulk in order for it to count. Anyone can eat 4K of crap.



You are so funny. I know what it feels like. And staying on the verge of vomiting is not a piece of cake in my book. It sucks! And while it is super duper fun to be able to throw around so much weight in the gym, it doesn't really feel good the rest of the time to be processing so much food. Bleh... Do you eat only whole foods and in the macro range of 40,40,20 too? I thought you were bulking up fairly dirty?

I never said you didn't know what it feels like. For me, force feeding doesn't make me feel bad (except for the bloat after eating, which leaves in 15 minutes or so). My diet wasn't fairly dirty. It was fairly clean; the majority of it was milk, meat and potatoes. However, I wasn't afraid to eat burgers or drink a soda.

I don't even know what the range of 40,40, 20 is, nor do I need to know. I've been juggling the idea as of late to go strictly clean in my diet, but still aim for 4-5,000 calories. If I do, I'll tell ya how it goes.

[stephanie932]

Originally Posted by kfisherx

Lots of cools stuff going on. First my trainer says he has this goal to summit Mt Hood this summer and he asked me today if I was interested in doing this with him. It is 11,000 ft with some ice climbs. Of course we will hire a guide. I am totally up for this sort of adventure so told him that I was IN provided we can make it as safe as possible. So stay tuned for this one.

As was requested by several forum members I am changing my Avitar.

Climbing Mt. Hood sounds like an awesome adventure, Karla! I'll be watching for updates on this and all the excitement you'll be bringing with it.

I can't wait to see that new "geeky" avatar!

[Espi]

That's neat that you & your trainer are going to attack Mt. Hood. So exciting.

You look great in your new avi. Ver nice pec muscles

[SpacecityPaula]

Like the new Avi Karla. very nice picture of you.

[marthand99]

I like your new avi!

Mt. Hood sounds AWESOME! I hope it works out and can't wait to hear the details.

[foodfromafar]

Grat new picture, Karla! What a fantastic opportunity to scale Mt. Hood!!

[kfisherx]

Thanks guys. I took this one when I was flexing but figured that if I included that part it might be considered too baddass for the board. So I came in close instead. I am loving the new pec muscles that are starting to pop out now.

Yesterday I did a 40 min ss cardio after a 5 min HIIT workout. Nothing serious. I am feeling a bit worn right now. I feel sore still from last week's workouts. I am afraid that I need another rest period soon. I will keep monitoring and taking it fairly easy until I get that break.

Next week I am on vacation but am not taking a vacation at all. I am spending the week with a bunch of other classical guitarists for a week-long master class. We'll be locked in the dorms practicing or playing. I am so looking forward to it. Perhaps I will take that week or the week after to do a rest.

[Bytsi]

Sounds like next week would be a good rest-week, since you'll be busy with the music anyway.

I am loving the new pec muscles that are starting to pop out now.

I would say "nice pecs" but somehow I think that could be taken the wrong way

[foodfromafar]

Glad to hear the ankle is doing better. A rest week sounds great especially when you have something else so fun to concentrate on!!

[kfisherx]

Originally Posted by Fulmen

I never said you didn't know what it feels like. For me, force feeding doesn't make me feel bad (except for the bloat after eating, which leaves in 15 minutes or so). My diet wasn't fairly dirty. It was fairly clean; the majority of it was milk, meat and potatoes. However, I wasn't afraid to eat burgers or drink a soda.

I don't even know what the range of 40,40, 20 is, nor do I need to know. I've been juggling the idea as of late to go strictly clean in my diet, but still aim for 4-5,000 calories. If I do, I'll tell ya how it goes.

LOL! No what you said that was funny was that it was a piece of cake to do... But then you went on to say how you had to eat until you nearly puked (force feed). That is not a "piece of cake" in my book. That sucks!

The 40, 40, 20 thing refers to the macro nutrients that I consume by percentage for my daily intake. I do 40% protein, 40% carbs and 20% fat as a rule. This is a level of detail that many people do not feel the need to get into but I think it is needed as a bber. At least all the bbers that I know understand food to this level. Actually they do grams more than percent. In any case it is important when you do a cut to understand what works for your body in order to avoid hard crashing. It is also helpful to do a clean bulk I think. Every body is different so everyone will require something different but most people need minimums of each macro nutrient to excel. It just gives you more knowledge and that will give you more power in the long run.

My cut BTW is running smooth as butter right now due to the fact that I had so much understanding of my body and food and how I am working presently. I am losing at a rate of 1lb a week very purposefully and without having any serious hunger or strength issues. I am able to lift pretty hard still so am keeping up that part while I drop. It is a balance game in the cut and I am learning how to do that now. So far, so good.

I would be very interested to see if you can do this bulk thing with just whole foods. My guess is that you will need to do a gainer of some sort at least once to do it.

[Fulmen]

Originally Posted by kfisherx

LOL! No what you said that was funny was that it was a piece of cake to do... But then you went on to say how you had to eat until you nearly puked (force feed). That is not a "piece of cake" in my book. That sucks!

The 40, 40, 20 thing refers to the macro nutrients that I consume by percentage for my daily intake. I do 40% protein, 40% carbs and 20% fat as a rule. This is a level of detail that many people do not feel the need to get into but I think it is needed as a bber. At least all the bbers that I know understand food to this level. Actually they do grams more than percent. In any case it is important when you do a cut to understand what works for your body in order to avoid hard crashing. It is also helpful to do a clean bulk I think. Every body is different so everyone will require something different but most people need minimums of each macro nutrient to excel. It just gives you more knowledge and that will give you more power in the long run.

My cut BTW is running smooth as butter right now due to the fact that I had so much understanding of my body and food and how I am working presently. I am losing at a rate of 1lb a week very purposefully and without having any serious hunger or strength issues. I am able to lift pretty hard still so am keeping up that part while I drop. It is a balance game in the cut and I am learning how to do that now. So far, so good.

I would be very interested to see if you can do this bulk thing with just whole foods. My guess is that you will need to do a gainer of some sort at least once to do it.

I only count grams, but I do agree that more knowledge is better. However, I notice that the ones who spend all the time making ratios rather than eating are the ones making the least progress (you are not one of them). Knowing your body, both with food intake and mind-muscle connection is the most important thing along with consistent heavy lifting and eating to a bodybuilder. It should be the foundation.

I disagree about the gainer, and the reason why is that I will just go through another force-feeding phase. Sucks, but I'd rather rely on my appetite than a gainer.

[stingo]

Nice new avatar!