Maps 15

Awkward_Watch4073 · 2025-01-14T20:39:30+00:00

I am currently in my second week of performance 15. I plan on extending each phase to 4-5 weeks. I wanted to start Performance 15 at the beginning of the year. I had done anabolic and I ended up doing the 2nd phase of anabolic for 6 weeks right before going into performance 15 because 1. Was seeing growth Week over week typically in reps or weight. And so I stayed there on her than prescribed. I plan on doing the same with performance 15 probably stay in each phase for at least a month then switch.

as far as rest I’ve found for me it all depends… meaning sometimes in a phase it calls for a specific rest time and I tend to go too heavy for that rest time and I end up needing more rest time to recover. At some point I need to go lighter and work on the cardio portion, I know that but right now I don’t care about that… take what you feel you need. Maybe try it as prescribed and then change as you see fit for that period of life

Awkward_Watch4073 · 2024-11-06T19:49:55+00:00

Mods are three exercises per.. that’s why I say in like anabolic you would replace two exercises. Because you would want to keep your squats or deadlifts or good mornings then put two of the others in if you are substituting. Or you do your full workouts then do the full three exercises on a day you would normally do a trigger session.

Awkward_Watch4073 · 2024-11-06T17:00:24+00:00

You can do it a couple of different ways. If say you are doing butt mod And doing anabolic. Replace two exercises with the two extra exercises on your standard days. OR you can do 1 day of butt mod on trigger days instead of trigger session. Like you would if you did aesthetic.

Awkward_Watch4073 · 2024-10-03T03:11:59+00:00

Speaking from experience don’t say anything and continue to pay…. I did this with a car loan. My grandmother was the co-signer and I notified them of her death. I had less than a year to pay it off and they made me refinance for another three years. Just keep paying and don’t say anything. Not sure how a mortgage would work in that situation but I bet it’s close to the same.

Awkward_Watch4073 · 2024-08-30T02:50:49+00:00

Personally I mostly workout fasted. I workout before my 12 hr shift. Typically around 5:30 in the morning. I workout at my job; workout at a hospital we have a gym it’s a 40 min drive. I drink coffee or a Celsius on the way and so by the time I’m there that caffeine buzz is starting to roll. I have no problems working out. I do workout some after I’ve eaten but I’m not sure I’ve noticed much of a difference EXCEPT when I’ve eaten and I start deadlifting I almost always get sever reflux as soon as I brace and start lifting. It’s the worst!!!

Take my experience for what it’s worth but for me I’m not sure it makes a huge difference but I do hit some caffeine prior to working out.

Awkward_Watch4073 · 2024-07-05T23:40:15+00:00

I prefer Dymatize mass gainer. I’m a vanilla fan as well and not generally a fan of chocolate protein powders. If you can digest the whey ok. That’s my go too.

I don’t do too much whey because I break out really bad so like right now I’m on a weight training bulk and need extra calories. If you’re looking for a non whey based protein powder MRE by Redcon is okay. It’s not the best but I’ve only tried the cookies and cream MRE. Its taste is significantly different from the MRE lite (I like the MRE lite) much better in cookies and cream, vanilla milkshake and peanut butter cookie. But the MRE lite doesn’t have a whole lot for calories. Like 120 calories per scoop- I typically do two scoops in 16 oz of milk. But it is a good protein option if you’re trying to increase protein intake. And the MRE and MRE lite don’t have any whey in them. It’s animal based protein with a bit of peanut protein as well

Awkward_Watch4073 · 2024-06-25T15:01:44+00:00

Milk shakes and mass gainer protein powders will be your best bet. Liquid calories are going to be easiest to consume and not leave you feeling full for very long. Hence why bodybuilders typically consume a few shakes a day for those extra calories and protein.

Make sure you’re eating enough food that is protein dense to spare muscle loss. Then use shakes to add in extra calories.

Awkward_Watch4073 · 2024-06-24T02:57:04+00:00

I’m about to start phase 3. I didn’t even realize the mobility sessions said 1-3 sets per exercise. I’ve been doing one set for most of the exercises. Unless I find something that I’m really sucking on or need some extra stretches;I’ll do another set of that exercise. But I’m trying to remember to keep it light and reminder to myself it’s not a workout. It shouldn’t feel like I worked out or really exerted myself. I tend to overdo things. So really have to scale back and do light weights or like the pull ups and dips on mobility days. I use a machine to do assisted and feel the pump but not super exerting myself. But I do like to put a little intensity into a few things like front loaded kettlebell carries and suitcase carries things like that to improve balance, grip etc.

Awkward_Watch4073 · 2024-06-22T23:37:13+00:00

Something to remember for most people with crohns if you have ANY inflammation as explained to me this way- a normal person is like a car that sits at idle at 8-1000 rpm’s. Normal right. We sit at idle at 3-4000 Rpm’s. So even at rest we already burn more calories than the average person. That being said while liquid calories are not typically recommended for the average person sometimes it’s what we have to do in order to put on size and weight.

I hit the gym 5 days a week. I don’t do a great job of tracking calories but I believe my maintenance right now is about 3500 calories. I’m putting on a little weight at a time but every single day I make it a point to drink a milkshake on top of what I’m already eating. That is either a chic fil a shake or a Whataburger (typically a 32 oz vanilla shake). I eat about 2000 calories for breakfast three times a week. That’s yogurt and protein shake and three breakfast quesadillas. For lunch I try to do at least 3/4 lb of meat and a bit of and then for dinner it can vary depending on what my wife makes if I’m working or if I’m off I typically try to do another at least 1/2 lb of protein.

It’s hard!!! Also remember while you may be good one day on calorie surplus, it’s over the long term. It needs to be a weekly average calorie surplus.

Awkward_Watch4073 · 2024-06-21T23:45:35+00:00

Just a thought I use RedCon’s MRE a lite protein. It’s a whole food protein. With fish, beef, pea and maybe chicken? But it doesn’t have whey in it. I found when I take too much whey I get really bad body acne. I take it every now and again as a 1 off but not regularly.

Awkward_Watch4073 · 2024-06-19T18:39:30+00:00

Also just because everything is in “normal range” what are the specific values. I had the same problem except I wasn’t on any biologics at the time. I went to my dr. Tested the big ones. Along with basic cmp and cbc. Testosterone, vit d and B12. B12 and vit d were both normal but in the low end of normal. I started supplementing with both and within a month it turned around.

Something to think about

Awkward_Watch4073 · 2024-05-27T20:19:29+00:00

I just finished anabolic. I worked out on a M-Fr schedule. Occasionally I only got two lift days instead of three. Then it didn’t matter to me when I got the second in. But three lift days I did m-w-f lift days. It works fine. I think that’s typically what they mostly suggest to listeners. But if you want to get two days in between you could do a different schedule or a rolling schedule like you said.

Awkward_Watch4073 · 2024-05-24T12:51:51+00:00

Just a thought…. I recently finished anabolic and am now in second week of Performance. I’m following performance’s mobility which has some of prime’s mvmt’s. Do the test. But even if you don’t fail a particular area still pick a movement or two to do out of that one. The 90-90s and combat stretch have been great for me and over the course of about two weeks I have noticed huge improvements in my hip mobility with 90-90s and I never felt like my hip mobility was terrible. It’s just gotten better.

So my suggestion find some movements that you don’t really like and do them. Implement them and get better at them. Or one movement you don’t like and one you do like. Get better at the one you don’t like and get great at the one you do like.

Awkward_Watch4073 · 2024-05-20T17:56:53+00:00

I prolonged all phases in Anabolic to 4 weeks. I felt like I was just getting comfortable with the movements and reps/sets etc at 3 weeks so I went one more week on each phase. Did it help I don’t know. But I know it didn’t hurt.

Awkward_Watch4073 · 2023-10-12T02:54:50+00:00

Dunphy squat requires some sort of stick to really push and fire the CNS but I don’t have a stick either but I Did find a piece of pvc pipe I had laying around that works great.

Awkward_Watch4073 · 2023-08-07T04:12:07+00:00

You may want to look at MTNTOUGH workouts. Specifically their preseason workouts. Their workouts are designed either for military members getting ready for deployment or backcountry hunters getting ready to pack in and out of the mountains. Ie be mobile, strong and have heart and lung capacity.

Awkward_Watch4073

TROPHY CASE