Nutrition / Supplements Forum: This is a discussion on Alright, Bob, let's get this ball rolling within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; PB wouldnt kill you if used sparingly. But at least for me its really easy to eat half the jar ...
PB wouldnt kill you if used sparingly. But at least for me its really easy to eat half the jar before realizing it. As a treat you can use it. Bear in mind that we'l be doing a refeed about once a week, so the stricter you are during the week, you will have a little more leeway during your refeed. Though refeeds will be low-fat days, so PB is no good there.
I usually keto(zero carb) for Mon-Fri.Sat i begin my refeed after a morning cardio w/o.I then begin to take in low glycemic carbs every 2 hours thru out day.On Sun i continue same.Some people take in high glycemic on Sat and low glycemic Sun.I prefer to keep diet clean thru out.On refeed days keep fat low.This type works for me but all are different .Some refeed only 1 day and keep keto going for 2 weeks.Personally i would keel over more than 5 days.
The content, fequency and duration of a persons refeed is dependent upon their bodyfat levels. If youre a total fat ass, then a refeed every 2 weeks will likely be the way to go. If youre moderately fat (10-15%)m then once every 7-10 days is good. Under 10% and you can about reduce the time between refeed by 1 day per 1-2% of bf lost.
Refeeds should be fat-free eating fests. The fatter you are, the shorter your refeed and the cleaner you need to keep it. I dont mind high GI carbs the first 12-24 hours of the refeed (which should follow a lifting workout). Keep fat stupidly low (<10% of total calories). Calories arent all that important if youve been strict during the week, but its best not to go WAY overboard. Refeeds are wonderful for psychological reasons, as well as physiological.
Mind if I chime in on the cardio? I have a little background in conditioning stuff...
If you need to get in shape fast, my advice to you would be similar to what you have already gotten - intervals...maybe some hills...
On the treadmill (human ratwheel), in five minute blocks of time, run for 3 then walk for 2....If you are on a track, run 50 meters then walk 50 meters, repeat..
As for hills, slight grade, sprint up and then walk back down, then repeat...Your legs will be tired as hell but you will have great endurance for your fight...
If you wanna know more about the conditioning or how i know such things drop me a line at shaboz@ziplip.com......
I like the hill running. Typically I run the stadium stairs, but that's a little more difficult now that it's freezing and they're icy. I might just start the interval training in the field house and do something similar to the 50/50 that you suggest.
The thing you want to remember is this, you are gonna fight somebody and the second you walk into the ring or the mat or whatever - there isnt going to be a stairmaster/eliptical/bike there waiting for you... The work you do on the track and with the jump rope is gonna help you the most in terms of footwork/handspeed/and hand and eye coordination...
One rule of thumb for you, if you want to do things fast, you have to practice them fast.. Endurance running is great for building up the lungs etc...but when was the last time you went to a fight and ran two miles? I think your best bet is to run sprints, preferably short ones and up hills... The more sprints you do, the more endurance you have...
Just my two cents...not to run down distance work, it has its place... But I am a firm believer that if you want to do things fast, you have to practice them fast...
You'll get no argument from me. I don't usually incorporate very much running at all. The best way to be in shape for a fight is to fight, so I just go "live" for 30-45 minutes. 4-5 days a week of that and I'm in shape no time flat.
...
Linear Mode
