[Jupe Skywalker]

check this out as well for IF: http://www.youtube.com/user/fastingtwins

[Patrick Bateman]

is it important to eat and stuff like that after workout or should you just get together your calories over the day?

[Hohenheim of Light]

^ Post-workout is a good time to eat. Goals?

Originally Posted by Serbinator

Lunch usually changes each day. Recently though, I've been having about 200g of rice and chopped up ham for lunch. I sometimes change the ham for a bit of chicken or change the rice for a baked potato. Dinner changes every night for me as it's my parents cooking. It normally consists of some form of chicken and either rice/baked potato/chips with a portion of vegetables.

Well, for a quick cut, I'd reduce up to 700-800 calories from the daily intake (below expenditure). You'll probably lose a bit of muscle too though. Sticking to 400-500 will get you leaner but it will take longer.

Your diet seems solid.

[MMAMAN]

I will ask again is this workout program good to bulid muscle?

Day 1: Heavy upper body
Day 2: Heavy legs
Day 3: Medium / light chest, shoulders and triceps
Day 4: Medium / light back, biceps and legs

Note: All reps should be performed alone without assistance from a partner.

Day 1, heavy torso. Have about 3-4 min break between each exercise and 2 min break if you are super for.

1) Bench press variation. 4 sets of 4-6 reps.
2) Pendleyrow, t-bar row or cable rowing. 4 sets of 6 reps
3) push press, shoulder press and seated shoulder presses all with a rod. 3 sets of 4-6 reps
4) pullups, chins or pulldowns. 4 sets of 4-6 reps
5) Narrow bench press or dips. 2 sets of 6 reps

Exercise 2 and 3, and 4 and 5 can be super by alternating between exercises until you have made all the sets. (Superset explained later)

Day 2 heavy bones. Have 3-4 min break between each exercise

1) Squats . 4 sets of 4-6 reps
2) Straight deadlift or good morning. 3 sets of 6 reps
3) Backward outcomes increments up or Bulgarian outcome. 3 sets per leg with 6 reps
4) Hip Trust. 3 sets of 6 reps
5) Optional abdominal exercise. Here are my favorites.

Day 3 medium / light chest, shoulders and triceps. 1-3 min rest between sets. (Use the longest pause multiple joints exercises and shorter break of isolation exercises)

- Incline bench press, bench press or shoulder press. Topsett (Top Set is explained later)
- Flat weight bench, weight bench sloping floor or manual pressure. 3 sets of 8-10 reps
- Dumbell flies 3 sets of 12-15 reps.
- Sideraise 4 sets 10-12 reps
- French Press or JM press 3 sets of 8-10 reps
- Push Down drop set (drop sets is explained later)

Day 4 medium / light legs, back and biceps. 1-3 min rest between sets

- Deadlift. top set.
- Chins or Pull-down ceilings. 3 sets of 8-10 reps
- Bench Rowing or other rowing exercise with chest support. 4 sets 10-12 reps
- Face Pull or rear split flies. 3 sets. 12-15 reps
- Standing Barbel Biceps curl 3 sets of 8-10 reps
- Biceps isolation exercise. drop set
- Hack squat or leg press widowmaker (1 sett 20 reps)

[Hohenheim of Light]

Covers the bench press, the squats and the deadlift. Has a decent variety of exercises too. Yeah, it's fine.

[Ghetto Anthony]

Fucking christ I hate CrossFit.

[Serbinator]

Originally Posted by Hohenheim of Light

^ Post-workout is a good time to eat. Goals?



Well, for a quick cut, I'd reduce up to 700-800 calories from the daily intake (below expenditure). You'll probably lose a bit of muscle too though. Sticking to 400-500 will get you leaner but it will take longer.

Your diet seems solid.

Cheers for the advice, it's been helpful. Also wondering about the IF, since that would fit in well with my daily routine. My eating window would between 1:30-7:30pm and the rest would be fasting.

[Skyfall]

Originally Posted by Ghetto Anthony

Fucking christ I hate CrossFit.

google Fran, that workout is a bitch. and Thrusters are the best and worse at the same time.

the spartan 300 workout is fun though.

[Jammy]

Need some advice on how to cut salt. I'm fit, healthy and stuff. But, my salt intake is really high. I literally add salt with anything and everything.

Any tips, substitutions, advice, scare stories, would be appreciated. Oh and am a Vegetarian, not sure if that makes a difference.

[i$e]

Stop adding salt?