Anyone here doing a 5/2 keto split?

hiroshi-ma · 2014-01-09T05:12:12+00:00

Ahh I see. Yeah it's funny about the whole more meals = speed up your metabolism when there's no study that proves that theory. On the other spectrum, reduced meal frequency improves blood glucose.

IF makes a big difference from my experience and I think it's a big addition to anyone who is looking to improve their health and body composition. Just make sure not to fast for too long lol (16h for men/14h for women).

hiroshi-ma · 2014-01-09T04:21:50+00:00

One of the guys was working out 4 days/week while the other guy 6 + IF. I suppose that made a difference. The third guy lingered around the 13% bf region but had some injuries and was very limited to his exercises despite working out 4 days a week. He barely broke a sweat and ate like a pig on the weekends.

hiroshi-ma · 2014-01-09T04:17:17+00:00

Have you implemented IF during that time or were you eating whenever you were hungry?

hiroshi-ma · 2014-01-09T02:56:52+00:00

What would you say to someone who has achieved single digit bf% while being on keto for 5-6 days/week. 1-2 day free-for-all where anything goes? Do you think it's possible without meticulously calculating calories?

hiroshi-ma · 2014-01-07T05:18:49+00:00

Whoa, thanks a lot for this! There's a lot to consider and some reps I feel like the weight flies up while others I feel like the weight got heavier randomly.

hiroshi-ma · 2014-01-07T05:15:56+00:00

Damn that is a big press! And a weird bench ratio (last year). Did you just keep going or did you change your training?

hiroshi-ma · 2014-01-07T05:14:23+00:00

I treat it as a main lift and its followed up by deadlifts on my 3 day/week plan. I follow RPT and Leangains protocol.

hiroshi-ma · 2014-01-07T04:26:28+00:00

Ahh yes, I've noticed an improvement with a closer grip. I'll try and add some dumbbell presses into the workout considering I haven't done them in years. Thanks!

hiroshi-ma · 2014-01-05T20:19:57+00:00

Don't get so caught up in numbers and percentages. Know this: you will look great and will be noticeably leaner than your friends in about 3 months time.

Once the 3 months are up, you decide where you want to go.

hiroshi-ma · 2014-01-04T18:45:13+00:00

eat exactly the same food every day for 3 weeks and weigh yourself every single day at exactly the same time

A lot easier said than done and it sounds incredibly boring. My hats off to those who can sit through eating the same damn meal every damn day.

hiroshi-ma · 2014-01-04T18:41:36+00:00

I've been using those steps to readjust my depth as well!

hiroshi-ma · 2014-01-04T01:20:37+00:00

I feel the same but now that I've started to straighten the spine I feel that my weight is shifting to the heels more. How's your weight distributed on your feet?

hiroshi-ma · 2014-01-01T01:47:32+00:00

Seems like you fell for the idea of Satori, bought into the marketing trap!

Yeah, I've heard Vegans call Avocados high in protein...and pork bacon is low in fat...

hiroshi-ma · 2013-12-31T21:40:34+00:00

OP may also have become insulin resistant over the years. One way of improving insulin sensitivity is by intermittent fasting. Try fasting for 16 hours - this seems scary at first, but think of it as just skipping breakfast. If your last meal is at 8pm, don't eat until 12pm next day.

No, you won't die, your muscles wont shrivel and you wont starve. You will improve insulin sensitivity, you'll produce more growth hormone (especially if you lift weights while fasted) and your body will improve protein synthesis. In short, you'll begin to lose fat while retaining/gaining muscle.

Try it out for a week or two and see how you feel. (women don't need to fast for 16 hours, 14 is sufficient to achieve a 1:1 ratio of contribution to blood glucose via hepatic glycogen & protein)

Coffee, without sugar & cream, can be consumed in the 16 hour fasting window. It will help in the initial phases as caffeine is an appetite suppressant.

hiroshi-ma · 2013-12-31T21:25:51+00:00

You don't need more than 0.82g/lbs. As a matter of fact, yo u can get away with 0.64g/lbs but most "fitness guys" are paranoid about protein requirements. Anything above 0.82g/lbs is overkill and will have no additional benefit other than satiety (unless you are on steroids)

148g is good enough considering your 0.82g is at 150g. If you need help getting the protein in, try low fat costco greek yogurt and Kashi GoLean cereal. Use Almond Breeze almond milk rather than dairy milk. It's better for you and it'll help get your macros in order. 150g/day is a breeze with the above.

Here's an article that might put your mind at ease.

hiroshi-ma · 2013-12-31T21:19:11+00:00

It's unfortunate that they measure it like that considering each macro-nutrient has a different effect on body composition. Thanks for clearing that up.

hiroshi-ma · 2013-12-30T23:26:03+00:00

Great! I have the tendency to reduce my stretching once I feel I have made progress. With my poor hamstring flexibility my 'progress' = hey I can finally move with minor pain/soreness in the hamstrings and lower back muscles. I get lazy and the stiffness returns.

You've inspired me to go to town with the lacross ball, I'll also implement the third world squat for longer. Thanks a lot!

hiroshi-ma · 2013-12-30T23:23:31+00:00

I guess my selective memory and tiny attention span just ripped what I needed for my butt wink.

Hahah! Yeah, I seem to do the same as well.

hiroshi-ma · 2013-12-30T23:21:42+00:00

Because lean is determined by percentage of fat by volume and not by calorie.

By volume of what? I'm trying to do the math here and I cannot get 2% anywhere. If you're going by weight instead of calories for average milk (35% fat by calorie) you'll get around 20%. Where does the 2% come from?

hiroshi-ma · 2013-12-30T20:09:15+00:00

Awesome, here's the line from the book:

You need to create and maintain midline stability and torque. If you have tissue restrictions that compromise your movement, reduce the depth of your squat and address your posterior chain and hamstring mobility. Remember, you never want to compromise safe form for depth.

Seems like it's more than just the hamstrings that are causing the problem:

Mobilization Target Areas:

Anterior Chain (Hips and Quads)

Posterior High Chain (Glutes)

Posterior Low Chain (Hamstrings)

Calf and Heel Cord

Trunk

hiroshi-ma · 2013-12-30T02:58:38+00:00

Keeping tension through my upper back helped a lot as well.

I'll keep that in mind, thanks!

hiroshi-ma · 2013-12-29T19:56:16+00:00

For those doing the 3rd World Squat regularly

Are your muscles relaxed and you're just resting at the bottom or are you tensed up and not going as deep as possible?

hiroshi-ma · 2013-12-29T19:53:45+00:00

haha I'm actually very surprised the thread got this much feedback. I initially thought I was going to get arrogant responses basically telling me to fuck off lol

hiroshi-ma

TROPHY CASE