STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[toros23]

https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

Just started this. Coupling with a little but of running on the treadmill daily.

A few weeks into Intermittent Fasting. Been really digging it so far. Feel like my hunger and appetite is way more regulated now. Mental clarity is awesome. Really easy too if you skip breakfast. I just eat between noon to 8pm

I wonder if it is the fasting or a combination of everything, but regardless, that is great! I just came off a solid year of IF (also doing 16 hour fast, only missing 4 or 5 days in 2018 because I want to bulk up a little more. I am into 3rd week without fasting and am really missing it. I can't put my finger on it, but something is missing without the IF. I think I am going to continue the workout intensity/volume and caloric surplus for 6-12 months, but add IF back to the mix and see if I can get the results I want.

edit - so many guys on that muscle and strength site look super jacked up something. def not natural.. lol

 

[aNYone]

I swear gym mirrors are made out of special glass that fool you into thinking that you’re bigger than you actually are.

 

[townbidness]

This. I be looking nice at the gym, trash at home.

 

[Beruseruku Desu]

Prob cause you have a pump

 

[DonRafa]

can’t be fooled if your gym don’t have mirrors

 

[Beruseruku Desu]

This new program is kicking my ***. ESP on the days I squat and bench.

Squats 280x6 then 260 3x8
Bench 190 3x8
Close grip bench 100 2x10
Triceps push down 3x15
Face pull 3x20

After squats everything just feels heavy it’s crazy.

 

[Maximus Meridius]

 

[mplsdunk]

Stomach flu got me shredded.

 

[2423]

Did one of those body fat test today and guess I’m over weight says them lol I’m fine with being called over weight at 210 22 percent body fat and 6’1. Guess I’ll try for the 15 percent body fat range

 

[tdogg2k]

So question. 200 grams of quinoa cooked . is about 40 grams of carbs right?
So in cups. Thats very close to 1 1/2 cups. Thats a lot and i feel like its too much.....but is it. I just switched to quinoa since im tired of rice...but i always feel like im over doing it.
Do those numbers sound right to yall?

 

[jking0821]

Its the gym lighting...not the mirrors. They have those over head lights with just enough cover to create shadows. Really makes you think your swole. Then you go home and your like whelp....back to being frail

 

[Mark Antony]

Did one of those body fat test today and guess I’m over weight says them lol I’m fine with being called over weight at 210 22 percent body fat and 6’1. Guess I’ll try for the 15 percent body fat range

Your internals might not be fine with it, i'd do a physical to check before just accepting it, especially if you have family history.

 

[isyouserious]

I go from six pack to beer belly depending on lighting.

Anyways hit 470 and 475 on DL the other day. My goal for the year is 500. Actually I want 500 by May.

 

[BranchLifestyle]

I'm thinking about screwing my freestanding power rack to my floor so that I can install band pegs on the bottom rails.

Shouldn't be too hard right??

 

[mplsdunk]

Into concrete?

You’re gonna need a hammer drill.

I’m sure you can rent one somewhere if you need to. But yeah hammer drill and wedge anchors is what you need I’d suspect.

 

[BranchLifestyle]

Into concrete?

You’re gonna need a hammer drill.

I’m sure you can rent one somewhere if you need to. But yeah hammer drill and wedge anchors is what you need I’d suspect.

Yep, already scoped out tool rental and diameter bolt needed.

 

[DonRafa]

 

[nickname.esco]

any good cheap natural powders/drinks during workouts?

 

[Tank Top Master]

any good cheap natural powders/drinks during workouts?

Water.

 

[diabolicaldeezy]

any good cheap natural powders/drinks during workouts?

water

 

[ahat]

any good cheap natural powders/drinks during workouts?

I dunno if anyone mentioned it but water

 

[mplsdunk]

Yep, already scoped out tool rental and diameter bolt needed.

nice, all you gotta buy is the drill bit and anchors now.

 

[mplsdunk]

any good cheap natural powders/drinks during workouts?

Natty Ice

 

[af1 1982]

any good cheap natural powders/drinks during workouts?

Real answer is water.

Another is BCAAs, depending on your goals

 

[nickname.esco]