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Search: Posts Made By: w1cked
Forum: General training questions Today, 07:32 AM
Replies: 65
Views: 3,967
Posted By w1cked
https://www.bicycling.com/news/amp23283460/benefit...

https://www.bicycling.com/news/amp23283460/benefits-of-short-strength-training-sessions/

Great. Now everyone is putting their own spin on it.
Forum: Miscellaneous Discussion Yesterday, 06:03 PM
Replies: 102
Views: 6,268
Posted By w1cked
Same here. I dont do it when cals too high but...

Same here. I dont do it when cals too high but under 3000 perfect.
Forum: General training questions Yesterday, 05:34 PM
Replies: 4
Views: 125
Posted By w1cked
He means 1.2x is too low for overall cals...

He means 1.2x is too low for overall cals bro

"drastic increase in metabolic raet during healing that can be like 50%."

1.2x protein in a surplus sounds good enough to me.
Forum: Miscellaneous Discussion Yesterday, 07:42 AM
Replies: 102
Views: 6,268
Posted By w1cked
Wow that's some ground breaking info :(:D

Wow that's some ground breaking info :(:D
Forum: Logging your progress 09-17-2018, 11:34 AM
Replies: 336
Views: 34,435
Posted By w1cked
Starting my deficit today. Aiming for 10x bw on...

Starting my deficit today. Aiming for 10x bw on rest days and 11x on workout days. 260-270g p (~1.3g/lb total bw), minimum 100g carb. Really wanna get about 5 lbs fat down in 3-4 weeks and move to...
Forum: Rapid Fat Loss Handbook 09-13-2018, 07:37 PM
Replies: 19
Views: 424
Posted By w1cked
Lol the old pirated version. Stop mooching and...

Lol the old pirated version. Stop mooching and start reading.
Forum: Rapid Fat Loss Handbook 09-13-2018, 03:59 PM
Replies: 19
Views: 424
Posted By w1cked
Maybe worry about the book's recommendations on...

Maybe worry about the book's recommendations on protein intake before worrying about tertiary things like efficacy of refeed? :confused:
Forum: Logging your progress 09-12-2018, 07:52 AM
Replies: 336
Views: 34,435
Posted By w1cked
205.6 today, let's say I'm around 205 to 206...

205.6 today, let's say I'm around 205 to 206 maintenance. Gonna have another light session tomorrow and hit 80 to 90% working weights Saturday. Maintenance feels good. Have a pretty perfect gut now,...
Forum: General training questions 09-09-2018, 09:42 AM
Replies: 4
Views: 230
Posted By w1cked
I agree. Some of the hypertrophy stimulus needs...

I agree. Some of the hypertrophy stimulus needs to be there for the muscles not to atrophy at maintenance even. The minimalist trainees who do 2 to 4 rpt sets a week seem 5o hold on to muscles just...
Forum: Logging your progress 09-09-2018, 06:43 AM
Replies: 336
Views: 34,435
Posted By w1cked
Dietary adherence has been really great lately....

Dietary adherence has been really great lately. Hitting 3000 cals daily. Sleep could use a bit of improvement for sure on my rest days. Deload feels good, gut feels good from eliminating avocados and...
Forum: General diet questions 09-06-2018, 07:30 AM
Replies: 9
Views: 344
Posted By w1cked
Yes. Its basically what cat 1 are supposed to do....

Yes. Its basically what cat 1 are supposed to do. Psmf and 30 to 60g carbs peri workout
Forum: Logging your progress 09-05-2018, 01:15 PM
Replies: 336
Views: 34,435
Posted By w1cked
Some notes from the last few weeks of...

Some notes from the last few weeks of dieting

-caffeine in the afternoon or later really screws with sleep
-benadryl for allergies gives me munchies, especially at night
-limiting higher FODMAP...
Forum: Logging your progress 09-05-2018, 05:11 AM
Replies: 336
Views: 34,435
Posted By w1cked
Just fun really. Trying to nail habits to keep me...

Just fun really. Trying to nail habits to keep me in good shape year around.

Time for a deload, next 3 to 4 workouts. Weighed in 204.4 again.

Morning photos: http://imgur.com/a/N5yQsRX
Forum: General diet questions 09-04-2018, 04:00 PM
Replies: 9
Views: 344
Posted By w1cked
Slightly less fat loss because protein has higher...

Slightly less fat loss because protein has higher tef (trivial)
Forum: General training questions 09-04-2018, 11:21 AM
Replies: 65
Views: 3,967
Posted By w1cked
I dont want to make a new topic but what's with...

I dont want to make a new topic but what's with this?

https://www.instagram.com/p/BnRxIaRAWY-/?utm_source=ig_share_sheet&igshid=11hw8o91wfnin

I find this extremely hard to believe
Forum: General training questions 09-04-2018, 07:42 AM
Replies: 397
Views: 249,797
Posted By w1cked
I guess just do one per cycle then. I was...

I guess just do one per cycle then. I was thinking bare bones lower+biceps is doable but up to you.
Forum: Rapid Fat Loss Handbook 09-04-2018, 07:41 AM
Replies: 2
Views: 121
Posted By w1cked
Raw. Cooking dehydrates you'll end up with...

Raw. Cooking dehydrates you'll end up with anywhere from 60% to 80% of raw size generally..
Forum: General diet questions 09-04-2018, 04:48 AM
Replies: 9
Views: 344
Posted By w1cked
You'll still be in a deficit. So yeah

You'll still be in a deficit. So yeah
Forum: General training questions 09-01-2018, 05:40 PM
Replies: 65
Views: 3,967
Posted By w1cked
Yeah so at least 2 to 4 sets bi twice a week...

Yeah so at least 2 to 4 sets bi twice a week sounds good to me. As for upright rows idk. I dont do ohp so only count laterals for my side delt work. Since I do upper lower I aim for 4 sets 3x a week...
Forum: General training questions 09-01-2018, 05:10 PM
Replies: 65
Views: 3,967
Posted By w1cked
I count tri as 2/3 and bi as 1/2. Feel for my...

I count tri as 2/3 and bi as 1/2. Feel for my anthropometry push hits tri better than pull for bi.
Forum: Logging your progress 08-31-2018, 04:33 PM
Replies: 336
Views: 34,435
Posted By w1cked
Went a bit extra yesterday probably 36 to 3800...

Went a bit extra yesterday probably 36 to 3800 cals. Took a benadryl at night and ate couple sandwiches with jelly. Noting over the years I get a 'munchies' effect from benadryl. Back at 3000 cals...
Forum: General training questions 08-31-2018, 02:41 PM
Replies: 397
Views: 249,797
Posted By w1cked
Monday- 10 sets chest focus Wednesday- 10 sets...

Monday- 10 sets chest focus
Wednesday- 10 sets bicep focus
Friday- 10 sets chest focus

Monday- bi
...

30 sets every 2 weeks=15 sets/wk. Lot of stimulus for specialization.

Just a thought
Forum: Logging your progress 08-31-2018, 11:37 AM
Replies: 45
Views: 7,170
Posted By w1cked
Looking quite good Also I'm about 20 lbs heavier...

Looking quite good

Also I'm about 20 lbs heavier with similar tdee. Damn desk job
Forum: General diet questions 08-30-2018, 04:54 PM
Replies: 3
Views: 284
Posted By w1cked
1400 cals look ok Have you looked into Lyles...

1400 cals look ok

Have you looked into Lyles psmf ? Very good at your bf%

Also dont worry about stubborn bf that isn't issue for a long time
Forum: Logging your progress 08-30-2018, 01:55 PM
Replies: 336
Views: 34,435
Posted By w1cked
I started being in a deficit the weekend before...

I started being in a deficit the weekend before the 4th of July so this is 8 weeks down. BW starting at 230 ish (really probably mid 220s without bloat/etc), to 204-205 now (probably around 210...
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