time to get hard and strong 5x5 style

[jdl508]

had a real good time back at the weights today
todays work was
squat 5x5
bech press 4x12
bent over row 4 x 12
chinups

everything felt great skipped 2 workouts last week and Im feeling pumped and ready to go

my diet is back to business still researching options - read a shit ton on leangains and RickRock's post about IF
gonna play around with that a little and see what happens
I figure as long as strength is good and I hit cals and macros i can screw around with 6 feeds or IF or whatever I like

 

[jdl508]

Did 6 mile bike rid this morning fasted. I have been doing the IF thing so only eating between 1 and 9 pm

 

[Buildingup24]

Make sure you use BCAAs if u IF- I workout on an empty stomach too so I do amino acids.
It'll improve your insulin sensitivity.

 

[jdl508]

the bcaa's are in the mail should be here today -> thanks for the check
The IF actually is good for my schedule I was always running a little late for work making shakes and food now I just workout shower and go

any thoughts or advice on IF? still just feeling it out

todays work was

ft squat 5x5
high pulls 4x12
rack pulls 3x10
chinups 6,6,6
subbed chins for drag pulls I want to get my pullup / chinups numbers up I think the rest will follow

 

[Buildingup24]

Personally I use 1 scoop of amino energy and 1 scoop of plain cheap bcaas. Look up optimum amino energy.

Personally this is what I do.
6AM lift( typing as I take EL to gym lol)
Bcaas n amino energy during
1 scoop bcaa after.
Break fast around 2-8. Carbs with only 1 meal. If tryin to lose fat I would get my fats n protein in first with veggies and then IF YPU ARE DTILL HUNGRY- carbs at end- its sort of like IF meets carb back loading.
Obviously do it to your liking- your wife makes dinner so I would prolly make carbs your last meal.

 

[jdl508]

so do you think you are seeing a difference by fasting from 10 pm to 2 pm?

ran into a snag this morning with rack pulls -> was doing 3x10 @ 290 and realized Im out of weight, for rack pulls 290 is still fairly easy even at 10 reps so should I get more weight and proceed or should I move to deads

ahh I guess either way Im gonna need more weight time to start scouring craigslist

by the way 290 was hard for me a few weeks ago but it was all grip issues -> I started using a tshirt to wrap around the bar and viola things got easy once my sweaty meat hooks had grip lol

 

[Buildingup24]

Best bet is to buy more weight. Either way you'll need it down the road. Gotta think of it as an investment.

Regarding IF- the 1st day or two fasting I was hungry but by day 3, I'm fine.
Btw I'm gonna do IF with you. My feeding window will be either 2-8 or 3-9 so full outline will be
6AM- amino energy/creatine/BCAA
Post-BCAA/creatine
2PM-fat/protein
Last meal will have carbs

 

[jdl508]

this morning did 6 miles on mountain bike - fasted

here is the kicker some punks at the area I ride my bike stole the change out of my truck - little bastards better hope I don't see them around - I'm pissed it was only 5-10 dollars but that isnt the point

 

[Buildingup24]

Every new generation of young kids seem to grow increasingly worse. Back in high school for me, kids started dabbling into drugs. These days, it's starts in middle school.
Sorry to hear that.
How was the IF day? My feeding was from 11-5:30.

 

[jdl508]

IF is going well today - feeding windows is 1 - 9 I've been hitting calories with no problem but my macros aren't perfect
Todays are 56p / 32f / 12c @ 1557 calories and today was a cardio day