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Old 06-13-2008, 09:09 PM   #21
Mike ODonnell
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Remember...make IF work for YOU if you decide to give it a try....so with that being said you can always just try IF a few days a week....see what happens....scale IF based on your workouts and recovery....eat a crap load on the weekend and do less training....lots of options. Key is always finding what works for you to keep your training strong and performance high.

IF can help to increase macronutrient digestion and utilization....decrease inflammation....increase recovery.....but if you find it's not working....then it's time to stop and take a break from it.

If you are doing extended workouts (fasted or otherwise). Try adding in some BCAAs pre/post workout and taking Vit C. Those together may help to control cortisol levels and keep muscle loss from happening. Just an idea.
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Last edited by Mike ODonnell : 06-13-2008 at 09:12 PM.
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Old 06-14-2008, 01:13 AM   #22
Timothy Holmes
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I'm unsure of the timing of the window (6 hours?) and training. Is the aim to exercise on a empty stomach?

IF, would this work:
Morning WO finishing at 7.30, start eating at 8.00 to 14.00, then evening training at 17.00, with recovery supplements to follow. If I wake up hungry the next day, I just start eating straight after my workout, then start IF again the day after?

Protein:
I aim for ~500g of meat per day which is 1.4 g protein/kg BW. Is that enough?

BCAAs:
Do you have a favourite manufacturer? (preferably insanely inexpensive)
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Old 06-14-2008, 02:07 AM   #23
Timothy Holmes
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Quote:
Originally Posted by Timothy Holmes View Post
BCAAs:
Do you have a favourite manufacturer? (preferably insanely inexpensive)
Maybe not... It got recommended that I take a few supplements by a nutrition-student friend (Zn complex, fish oil, creatine, Mg complex) and that's what I've been taking.

Are there any other 'essential' supplements I should be taking?

I would prefer to buy from this website: http://www.purenutrition.com.au. They sell high quality, pretty cheap and I dig their lack of flashy plastic tubs and bright colours.

Would L-Glutamine or whey be a reasonable alternative? Or would that negate the effects of the fast?

SATURDAY
Sleep: 7 + 1 hours

Food
1230 - beef, cauliflower (1 x Zn, 3.2g fish oil)
1700 - beef, cauliflower, tomato (pureed), garlic (7g creatine, 5g Mg)
1730 - apple, 2 squares Lindt
1830 - 2 squares Lindt (dammit!)

Recovery
Took a cold plunge after a hot shower after the morning workout. Feels so good. I'll try to do this (or contrast shower) after every shower (where the aim to get clean).

Feeling sleepy and it's only 10 past 7...

Last edited by Timothy Holmes : 06-14-2008 at 02:58 AM. Reason: formatting
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Old 06-14-2008, 03:14 PM   #24
Timothy Holmes
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Just woken up and I'm very hungry, debating whether to start eating now or not. I have pole vault & discus training until 12 - will hunger (glycogen depletion, I assume) hinder my skills training?
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Old 06-15-2008, 05:36 AM   #25
Timothy Holmes
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SUNDAY
HR: 49 (taken immediately after waking)
Sleep: 6.5 + 0

Unfortunately, I didn't fall asleep until well past 12.
Pole Vault/Discus - Track
no specific warmup, did some tumbling drills (watched the Rochet video this morning, fantastic!)

pole vault drills
full vaults, up to 2.90m

standing discus throws ~8x2, in between full vaults

Training felt good today (despite being on an empty stomach ). Far better than it has the past three or four weeks. Still not completing the turn. If I can do that, I'll pretty easily have 3.10+. Next week, I'm going to drill successful jumps (ie. complete turn) over and over to get it right. Throwing technique is getting better. Release is much better than it was.

Pleased with today's training.

Food/Supplements
8.40 - Zn, 3.8g fish oil, green tea
13.00 (pwo) - 6 eggs, 400g+ pumpkin and 1 can of coconut milk (ate about 1/3 of it)
15.30 - 500g ground beef, lots of spinach, ~150g tomato puree, garlic
18.00 - 2 apples, some rolled oats*, a few walnuts, coconut, yoghurt*
19.30 - Mg, 3.8g fish oil
*that's the last of it.

Hmmm, not a great eating day...

Recovery
15.00 - hot shower, 1' -- cold, cold bath 5', -- hot shower, 1'
21.30 - 1 hour of stretching and PVC rolling.

Should I stretch before rolling or the other way around?
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Old 06-16-2008, 11:02 AM   #26
Allen Yeh
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I would go with rolling before stretching.

A good visual here:
http://www.t-nation.com/article/perf...tough_guys&cr=
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Old 06-16-2008, 04:42 PM   #27
Timothy Holmes
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Okay. Thanks, Allen.

MONDAY
sleep: 6.5 + 0
weight: 71.4, HR: 49 (measured upon waking)

Food
10.00 (pwo) - egg, pumpkin, coconut (finished leftovers, ~2/3)
10.15 - creatine, fish oil, Mg (man, that stuff is nasty)
11.00 - orange
13.30 - apple
(EXAM)
18.30 (pwo) - hamburger with the lot (*gasp!*)
21.30 - kangaroo, spinach, walnuts, tomato puree, garlic

Bad day for food. I really need to do better.

Gym - CAWOD
Warm up - run, row (2x1'), 15 x 20kg OHS, Burgener WU

Front Squats (75%x3x5)
5x3x60kg

Clean Deadlift (up to 3x100%of clean)
3x70,3x75,3x90*
*miscalculated the weight... seemed a bit heavy

Push Press
3x50,3x52.5,3x55,3x57.5,3x60(f)

Chins
13,9,6

Overhead Situps
3x8x20kg (2x10kg DB)

Bar muscle up in after front squat sets. I only managed to get one. It's all in the kip... Ring muscle ups are way easier for me.

Long rocks (hanging with left leg straight behind, right knee up, kick though to inverted hang, pull if possible), short rocks (inverted hang, bend at hips to let legs down to ankles against the bar, back to inverted hang) and Swiss ball squats (stand on ball, squat) in between PP and OHS SU sets

Track
Warmup: 1x800m

sprint drills (2x20m, walk back)

2 rounds:
run 300m (~45")
walk 100m (~70")
run 200m (~29")
walk 200m (~2.5')
run 100m (~13.5")
rest 3'

Crappy workout. So tired, probably from not eating all day. Had planned on 3 rounds.
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dec log, goals: states '10 - 5600; states '11 - 6400

Last edited by Timothy Holmes : 06-16-2008 at 04:58 PM. Reason: added supp info
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Old 06-17-2008, 06:06 AM   #28
Timothy Holmes
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TUESDAY
W: 72.2, HR:51 (7.30, after waking)

Sleep
8 + 1, slept very soundly last night. Got up once or twice to go to the bathroom. I've been in very close proximity to the bathroom during the day over the last month, so my bladder capacity is low... As odd as it sounds, I'll be training it a bit now... Nap was nice.

Food
11.10 - orange (1 large), while cooking.
11.20 - 2x Zn, 3g fish oil
11.30 - chicken (~160g), spinach (1.5 handfuls), capsicum (1 small), walnuts (~10), olive oil (lots)
14.30 - kangaroo mince, pasta sauce, onion, olive oil/apple, ginger, coconut milk (yum!)
18.30 - egg (1 boiled), mandarin
21.30 - egg (2 boiled), creatine, Mg

No morning workout. I didn't feel burnt out but after last nights workout, I didn't really think it would do me much good.

Track
Warmup for LJ: 2x400m, sprint drills, 3x100m (~14")

Long Jump training: pop ups (nothing too intense)
Shot Put: 2x(2 overhead backwards, 2 underarm forwards), standing throws, full gliding throws
Masters' comp.: 100m - 12.04 (pretty sucky), 400m - 53.65 (PR, -1.35!)
High Jump: worked up to 1.60m full jumps, 1-step, 3-step
Threw in a bit of skipping to 'cool down': single jumps, alternating feet (made sure to plantaflex, double unders (I'm getting pretty good )
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dec log, goals: states '10 - 5600; states '11 - 6400

Last edited by Timothy Holmes : 06-17-2008 at 04:38 PM. Reason: corrected mistake in food & grammar
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Old 06-18-2008, 08:44 PM   #29
Timothy Holmes
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WEDNESDAY
W: 71._6, HR: 50
Sleep: 8 + 0, did't get a nap in, unfortunately

Food
fast length: ~12

9.30 - kangaroo mince, onion, pasta sauce (leftovers), broccoli/apple, pear, cocnut milk
10.00 - 2 x Zn, 3g fish oil
13.00 - 2 squares of Lindt 70%
14.00 - mandrin, 2g vit C
14.30 - chicken, zucchini, carrot, capsicum, olive oil, chili sauce (hot!)
19.30 - kangaroo mince, onion, pasta sauce, zucchini, carrot
20.30 - 3 squares Lindt 70%

Rest Day Workout
Was a scheduled rest day, but I had been at my desk all day so I went to the gym to do fun stuff.

Warmup: skipping (singles, alternating), 20kg OHS (~15)

very approximate rounds, for about 20 minutes:
2 min squats on a Swiss ball (got two in a row, yay!)
2 min handstand practice
1 min double under practice (got more 20 in a row)

Recovery
hot/cold/hot shower
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dec log, goals: states '10 - 5600; states '11 - 6400
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Old 06-19-2008, 04:41 AM   #30
Timothy Holmes
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THURSDAY
forgot to check weight and heart rate

7.5 + 0, woke up earlier than I would have liked and I manage a nap this afternoon. Early to bed tonight.

Food
fast length: ~12

8.30 - mandarin, apple, 3 boiled eggs, Zn, 3g O3, 2g vC
(EXAM)
13.30 - kangaroo mince, onion, pasta sauce, zucchini, carrot (leftovers)
17.00 (pwo) - kangaroo mince, onion, pasta sauce, zucchini, carrot (leftovers), 2g vC
21.15 (pwo) - chicken, broccoli, capsicum, carrot, olive oil, soy sauce, Mg, creatine, 2g vC, 3g O3

Didn't drink enough water today.

Discus/Shot - Waverley Track (PM)
warmed up with:
4 x overhead shot throw
4 x underarm shot throw
shoulder rotations

Discus: standing throws
An runner that was down at the track at the same time told me that I wasn't opening my hips enough. That helped heaps. Throwing is more consistent and ~10% further.

Shot Put: standing throws, gliding
Tried to used the same suggestion. Felt pretty good.

I wonder if I should start measuring my throws...

CA WOD - Gym (PM)
Warmed up with: double unders, Swiss ball squats, handstand holds, BWU

Back Squat (80%x3x5)
5x3x75kg

Snatch Pull (3x90%,3x95%,3x100%)
3x57.5kg, 3x60kg,3x65kg

Rack Jerk (heavy single)
1x70kg, 2x1x80*, 2x1x85* (pr)
* dodgy form then much better form

Followed up with:
pistols, Swiss ball squats, handstands, double unders, stretching, long rocks (w/tennis ball between ankles)

Recovery
foam roller - 20'
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dec log, goals: states '10 - 5600; states '11 - 6400
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