Getting back into the groove.

[BenchBoss]

Been out of my fitness lifestyle since pretty much spring this year. Couldn't lift because of baseball, and I've been fishing so much this summer I haven't really had time... or if I did I've been putting my other hobby first.

This summer's schedule has basically gone like this:

Wake up around 11:00 or 12:00 go fishing around 1:00 or 2:00, and be back anywhere from 5:00 - 10:00. I'd get back and be so drained from being in the sun all day that I never felt like lifting. I'd usually go to bed around 12:00 - 2:00 am.

I've got the itch to lift again that's for sure. Since I've quit lifting I've still been eating clean for the most part, so my BF % hasn't gone up much, but I've lost muscle tone, particularly on my core. I'm definitely not gonna stop fishing but I'd like to try and start working out again this summer.

Obviously I have to change my schedule a bit and here's what I'm thinking.

Start going to bed around 10:00 or 11:00 and wake up earlier... around 8:00 or 9:00 and lift in mornings.

I know allot of people do morning or fasted cardio, but never heard of people lifting on an empty stomach. I'd think you'd be to calorie deficient and go catabolic like nothing!

I'm thinking that eating some fast digesting carbs and a light protein source an hour before lifting would be smart... some white bread, fruit, and whey sounds good to me. Finish my work out and have breakfast and continue my day as normal.

Sounds like a smart plan to you guys? Has anyone had experience lifting first thing in the morning... if so how did you address the situation?

 

[miked8c]

I love lifting weights in the morning, fasted. My ideal routine is to wake up, drink about 1/2 to 3/4 of a gallon of water in the first hour that I'm up, this is crucial. Then a couple hours after waking I'll take my pre workout or slam a cup of black coffee and head to the gym.

Notice this is much different (and better) then just rolling out of bed and heading straight to the gym. You want to wake up, walk around bit and get hydrated before you even think about lifting heavy weight.

This was my routine back when I followed intermittent fasting, I made great strength gains and had excellent focus in the gym (caffeine on an empty stomach is unreal).

You will not go catabolic lifting fasted, period.

The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

 

[BenchBoss]

I love lifting weights in the morning, fasted. My ideal routine is to wake up, drink about 1/2 to 3/4 of a gallon of water in the first hour that I'm up, this is crucial. Then a couple hours after waking I'll take my pre workout or slam a cup of black coffee and head to the gym.

Notice this is much different (and better) then just rolling out of bed and heading straight to the gym. You want to wake up, walk around bit and get hydrated before you even think about lifting heavy weight.

This was my routine back when I followed intermittent fasting, I made great strength gains and had excellent focus in the gym (caffeine on an empty stomach is unreal).

You will not go catabolic lifting fasted, period.

The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

Thanks for the insight. What kind of phase were you doing when you did the fastest workouts... Cutting, bulking, etc?

I drink super strong black coffee in the mornings as it is, so should be pretty good workout. 1/4 ultra fine ground coffe beans thrown into the coffee mug with boiling water poured over top and allowed to steep for 20 minutes.... I call it my morning mud.

 

[miked8c]

I would say I was in a "Body Recomp Phase". Basically I was going in and hitting the compounds heavy, for a few sets across and then doing my assistance.

My Routine was Push-Legs-Back-Push-Legs-Back-Off

I got leaner than I have ever been because its way easier to eat clean when your only eating for eight hours a day, you know? Like instead of have to coming up with five healthy meals each day I could just eat two BIG healthy meals.

The only reason I don't follow this protocol any more is because I don't have the first four hours of the morning to just dick around anymore haha.