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Old 01-12-2011, 06:48 AM   #1
Patrick Otis
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Default Starting strength+IF+other

First post so let me introduce myself. I was an avid crossfit person, an started wanting more strength work. So i started focusing on that via rips witchta beginer program. I have some odd work hours so here is my schedudle. My issue is during my clean session suddelny felt as if I had just ran a marathon and lacked the engery to get the job done.

Fasting on M/W/F with this schedudle

5 AM: 5-15 minutes pre-workout: 10 g BCAA.
530-630 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: Start of the 8 hour feeding-window.
4pm: Other work out (20 min or less of a triplet/rowing/running)
8-9 PM: Last meal before the fast.
910PM: In bed ( no I am not joking)

I am 33 69inch tall (or short depending on how you look at it) and weigh approx 185. I am taking in approxmently 2384-2400 daily. I am paleo strict sans Saturday when I hash ( info located here )and drink some beers .

my goals are 300 back squat 400 dead and 225 bench. The next step in my little twisted world is to get oly smart ( why I am here actually)

My question is am i messing it up. do i need to add some protien to the morning workout mixture ( I am thinking 10 grams or so) or should I switch the SS to the afternoon and do my morning as other ( 1 of the following under 20 min triplet wod/ running/ Rowing) ?
thanks Pat
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Old 01-13-2011, 05:50 PM   #2
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wow 105 views? did fail to give some information? thanks Pat
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Old 01-13-2011, 05:54 PM   #3
Arien Malec
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No. Not messing it up. I don't know why you want to do the IF only 3 days/week; would be better to keep to the same pattern daily, but the setup looks very similar to:

http://www.leangains.com/2010/04/leangains-guide.html

Nice Dimas picture.
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Old 01-14-2011, 04:59 AM   #4
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Quote:
Originally Posted by Arien Malec View Post
No. Not messing it up. I don't know why you want to do the IF only 3 days/week; would be better to keep to the same pattern daily, but the setup looks very similar to:

http://www.leangains.com/2010/04/leangains-guide.html
Ah didn't grasp that part I will adjust for next week. Thanks for you help

Quote:
Originally Posted by Arien Malec View Post
Nice Dimas picture.

Thanks I was luring on another board an saw this video

http://www.youtube.com/watch?v=nOWcrqOSevs

I have been a fan since + gregs book and the desire to move weights like that brought me here.
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Old 01-14-2011, 03:57 PM   #5
Jesse Woody
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I happened to catch this post on my RSS feed and checked back to see if anybody posted the obvious answer...2400 calories at 185# is nowhere near enough to make a novice program like Rip's work. IF might help protein synthesis and insulin sensitivity, but that doesn't mean jack when you're eating nearly 1000 calories too little to make gains. This alone is why I rarely suggest IF for people attempting to gain strength. Eat like a beast, meet your goals, and then reassess and see if IF is something you can do for maintenance. Just my $.02
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Old 01-14-2011, 04:26 PM   #6
Arien Malec
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Quote:
Originally Posted by Jesse Woody View Post
I happened to catch this post on my RSS feed and checked back to see if anybody posted the obvious answer...2400 calories at 185# is nowhere near enough to make a novice program like Rip's work.
Duh. Yes, you need to take in more calories. If you are doing LG, you would take in additional calories in your large meal.

Relative to not getting enough calories, I don't know about Jesse, but I can easily eat 3000+ calories in an 8 hour feeding window :-)
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Old 01-15-2011, 06:37 AM   #7
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Oh I can eat more, should I keep my protien intake to body weight or 1.5? this is what I am using to figure caliore needs? I can' t exceed a body weight of 181 currently (military) Until I get a bigger neck and smaller waist. thanks Pat

http://www.runningdeersoftware.com/p...alorie-req.htm
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Old 01-15-2011, 08:07 AM   #8
Arien Malec
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Don't eat more, then, because you will gain weight.

Calorie cycle to make sure the total calories don't exceed maintenance weekly. So if you eat 2800 calories on a training day, go for 2100 on non-training days.

Also, with this setup, I would really really try to move your training right before your big meal. Whether that's moving your feeding window to the morning or moving your training meal, if you try to do SS + IF for a recomp, you need to hit all the other dietary parameters.
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Old 01-15-2011, 11:00 AM   #9
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So how about this schedudle?

training day ( M/W/F) calories 2800

5 AM: 10 g BCAA.
8 AM: 10 g BCAA.
1030: 10 g BCAA
11-12 Training (SS)
12-1 PM: Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
910PM: In bed


NON SS training day ( t/th/Sat/SUN) calories 2100

12-1 PM: Start of the 8 hour feeding-window.
4pm: Other work out (20 min or less of a triplet/rowing/running TUES/THURS/SAT)
8-9 PM: Last meal before the fast.
910PM: In bed

makes sense or add the bcaa's on the non training days?

thanks for the help
Pat
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Old 01-15-2011, 01:49 PM   #10
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Start the BCAAs closer to the training, but otherwise looks resonable. No need for BCAAs on non-training days, since the food will give you what you need.

Keep an eye on recovery....
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