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Search: Posts Made By: LightCrow
Forum: General training questions 04-23-2018, 07:49 AM
Replies: 2,496
Views: 1,157,181
Posted By LightCrow
Do whichever you prefer, they both adhere to the...

Do whichever you prefer, they both adhere to the same principles. I'll switch between the two rep schemes from time to time.
Forum: General diet questions 04-20-2018, 01:25 PM
Replies: 5
Views: 128
Posted By LightCrow
Humans have been going without protein...

Humans have been going without protein supplements for 100k years. Some of the biggest natural bodybuilders ever in the 40s never knew what a whey protein shake was. They're completely un-necessary.
Forum: General diet questions 04-20-2018, 09:31 AM
Replies: 5
Views: 128
Posted By LightCrow
Get a variety of protein from dairy, red meat and...

Get a variety of protein from dairy, red meat and poultry and you're fine.
Forum: Guide to Flexible Dieting 04-20-2018, 07:48 AM
Replies: 2
Views: 123
Posted By LightCrow
Lyle's advice transitioning out of a diet and...

Lyle's advice transitioning out of a diet and could apply to a diet break, especially after a loooong diet like this is 90% of maintenance the first week and then second week going to your full...
Forum: General training questions 04-18-2018, 10:10 AM
Replies: 5
Views: 182
Posted By LightCrow
I think you can test it out free for a few...

I think you can test it out free for a few workouts, but I use Strong. I have have used it for about 3 years now. Well worth the initial $5 or whatever it cost to buy it. Once you buy it, you own...
Forum: General diet questions 04-15-2018, 08:14 AM
Replies: 5
Views: 267
Posted By LightCrow
Depends on your set point.

Depends on your set point.
Forum: General diet questions 04-15-2018, 06:45 AM
Replies: 5
Views: 267
Posted By LightCrow
I have no idea what you’re asking. But I think...

I have no idea what you’re asking. But I think you need to read up on set point on the main site. Besides that if you’re eating at maintenance you won’t have any dieting related metabolic adaptions...
Forum: General training questions 04-03-2018, 02:59 PM
Replies: 5
Views: 425
Posted By LightCrow
Main site, it's always on the main site. Lyle...

Main site, it's always on the main site. Lyle has an article worth checking on out training 6 days per week so you can get in shorter workouts.
Forum: Rapid Fat Loss Handbook 04-02-2018, 11:29 AM
Replies: 30
Views: 1,763
Posted By LightCrow
If I'm doing fast food for my free meal I go for...

If I'm doing fast food for my free meal I go for something better quality than McD's like 5 Guys. Have some self respect.
Forum: Rapid Fat Loss Handbook 04-02-2018, 07:06 AM
Replies: 30
Views: 1,763
Posted By LightCrow
A free meal is a free meal. It's whatever you're...

A free meal is a free meal. It's whatever you're craving to make the next few days tolerable until you get your refeed or next free meal. Just consider though that you don't want to take in 3 pints...
Forum: Logging your progress 04-01-2018, 08:09 AM
Replies: 88
Views: 2,639
Posted By LightCrow
Use weekly averages of your weight to compare vs...

Use weekly averages of your weight to compare vs the day to day.
Forum: General training questions 03-31-2018, 07:31 AM
Replies: 2,496
Views: 1,157,181
Posted By LightCrow
You can do Doggcrapp’s favorite of a leg press...

You can do Doggcrapp’s favorite of a leg press with heels very high on the machine to target hams. I can’t find a picture online but the DC video had an exercise I picked up that was done on a 45...
Forum: General training questions 03-29-2018, 07:06 AM
Replies: 18
Views: 1,294
Posted By LightCrow
Overhead press does hit chest somewhat. Or if...

Overhead press does hit chest somewhat. Or if you're worried about it, throw a couple of extra sets of pec dec in.
Forum: General training questions 03-28-2018, 10:13 AM
Replies: 18
Views: 1,294
Posted By LightCrow
I highly recommend Lyle's Facebook group if...

I highly recommend Lyle's Facebook group if you're not already on it. It's much more active with some really smart people to listen to. I would use it more but I don't like being on social media so...
Forum: General training questions 03-27-2018, 06:52 AM
Replies: 13
Views: 503
Posted By LightCrow
This is bro-tastic level advice. End of the day...

This is bro-tastic level advice. End of the day the person is going to need to make progression on isolation movements as well. Trying different techniques but staying at 50 lbs on the lateral...
Forum: General training questions 03-26-2018, 10:37 AM
Replies: 18
Views: 1,294
Posted By LightCrow
The problem with more upper days and trying to...

The problem with more upper days and trying to get volume higher becomes you're now working shoulders 3x a week. By the point in your career you might need 20 sets a week at the peak of your...
Forum: General training questions 03-26-2018, 10:10 AM
Replies: 18
Views: 1,294
Posted By LightCrow
Which for me goes to a question on the GBR I have...

Which for me goes to a question on the GBR I have had with some of the newer volume studies that are out and was never important enough to start a whole thread on.

By the book GBR is 2 sets for...
Forum: Rapid Fat Loss Handbook 03-22-2018, 11:15 AM
Replies: 30
Views: 1,763
Posted By LightCrow
End of the day total carbs matter during the...

End of the day total carbs matter during the refeed, not the type. Just basic rules of a UD2 type carbload would mostly apply. I wouldn't stick to only things high in sugar, but keep it to under...
Forum: Rapid Fat Loss Handbook 03-22-2018, 08:54 AM
Replies: 30
Views: 1,763
Posted By LightCrow
You don't have to eat "clean" foods on the...

You don't have to eat "clean" foods on the refeed. It can be more normal carb foods like white pasta, bagels, sherbert, basically anything with carbs and low fat/low fiber. Sweet potatoes might be...
Forum: General diet questions 03-21-2018, 10:43 AM
Replies: 3
Views: 435
Posted By LightCrow
Are you a boy or a girl monkey? Are you new to...

Are you a boy or a girl monkey? Are you new to working out when you started the diet? How much cardio are you doing in addition to the weight training?
Forum: General diet questions 03-20-2018, 06:23 AM
Replies: 4
Views: 326
Posted By LightCrow
You still need 2 weeks between cutting and...

You still need 2 weeks between cutting and bulking. Assuming week 1 is the vacation week, use your first week home to continue to let weight settle post-diet. Just go off your calculated...
Forum: General training questions 03-20-2018, 06:18 AM
Replies: 2,496
Views: 1,157,181
Posted By LightCrow
Use the Eric Helms (I think it's his) formula...

Use the Eric Helms (I think it's his) formula of:

1. Not progressing but feeling good then do more
2. Not progressing but feeling beat up then do less
3. Progressing then don't change a think
Forum: General training questions 03-19-2018, 10:54 AM
Replies: 7
Views: 343
Posted By LightCrow
If your goal is aesthetics then you're going to...

If your goal is aesthetics then you're going to be doing leg curls, abs, etc. even if you are squatting. Abs aren't getting hypertrophy stimulus from whatever they do to stabilize you with squats,...
Forum: Logging your progress 03-18-2018, 09:32 AM
Replies: 315
Views: 29,406
Posted By LightCrow
For 25% body fat where are you carrying it? On...

For 25% body fat where are you carrying it? On your calves?
Forum: General training questions 03-18-2018, 07:01 AM
Replies: 6
Views: 353
Posted By LightCrow
It’s an option I knew about eventually if I were...

It’s an option I knew about eventually if I were to get up to multiple 45lb plates. Right now I’m just adding on a 20-25. Just not my most preferred way of doing it. More curious about the original...
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