nigh70wl wrote:day 22 of feast: weight is a hair under 160lbs.
problem: BF is way up; according to the circumference test, it went from around 8% to something in the area of 13%. so that's not good, indicates that of the ~15lbs that I've gained so far, around half of it is fat. I'm definitely not happy about that. it's pretty obvious looking in the mirror and seeing my stomach, and it indicates to me that maybe I'm doing something wrong...
I don't know what to do about it at this point... I haven't been doing any cardio because I figured that it'd work at cross purposes with trying to gain weight, and I guess that turned out to be true, although not in the way in which I was thinking
now I'm uncertain as to how to proceed. I really want to start HIIT + slow carb diet + EC, it's sort of freaking me out the more I think about it, I wanna get it gone ASAP. but I also just started GLP so I don't know if there are more muscle gains in the future that I'd cut short if I went on the slow-carb diet.
basically I don't want to keep eating like a horse if I'm just putting on BF with it... I don't know if that's the case, it's hard to tell ... back in early December I was able to see veins on my abs and now I've got a gut, I do not like it one fucking bit.
any advice that anyone has to offer would be highly appreciated, I'm bugging out. I'm gonna add 45min of caffeine-aided HIIT in the morning of off days at absolute minimum, I'd like to add ephedrine to that but I don't know a particularly good way of getting it
OK now check your PM's. One of The 3 Faces of Fear(tm) left his phone # there for you.
Having said that, I talked to Mix. Here's what he said...
"Tell nigh70wl to proceed as follows: HIIT cardio every other day in the following fashion...
Begin zig-zagging calories with 100% of maintenance caloric intake on training days and 70% on "off" days. These off days are the ideal time to perform those cardio sessions. Ideally, these are performed in HIIT fashion (high intensity interval training) vs. low intensity, steady state cardio (i.e. jogging). Also, if at all possible they should be performed in a fasted state shortly after awakening.
REASON: Although you'll burn the same # of calories as seen in a fed state, a higher PERCENTAGE of those calories burned will come from bodyfat.
Why?
Because blood glucose is low from the overnight fast. With blood glucose already low, the body will be forced to tap into bodyfat as fuel much faster than it would in a "fed" state.
Also, with respect to HIIT vs LISS, much superior IMO to jogging and such. HIIT imposes a high intensity of work over a short period of time whereas LISS work imposes a lower intensity of work over a longer period of time. The former preserves/builds muscle while the latter tends to burn it.
Witness for example, the physique of a sprinter vs. a marathoner.
BIG difference.
EXAMPLE
Perform the following on the rowing ergometer (or exercise bike):
After a 5 min warmup, row/peddle at a moderate pace for 1 minute. Then, row hard/sprint for 15 seconds as hard as you can. Then return to one minute at a moderate pace. Rinse, wash and repeat. If you're new to this, begin with just 5-6 minutes of such and progressively add 1 minute and 15 seconds each session until such time as you build up to 20-25 minutes of such work.
You can incorporate some LISS workouts (walking on the treadmill, slight incline), moderate pace on the exercise bike or like cardio for 30-45 min duration but no more. HIIT CAN be taxing IF it's performed too frequently. Plus, I don't know about you but I go out of my mind doing just one type of cardio so feel free to mix it up when you start getting bored with one. Just understand that in a caloric deficit, it makes all the sense in the world to perform cardio on these days. Doubly so if you can pull it off with an empty stomach, perhaps with some java in you. LOTS more fat burned vs. performing cardio this way in a "fed" state.
Then there's this from Dr. Mercola's newletter (highly recommended):
Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes
Posted by: Dr. Mercola | December 24 2010 | 93,383 views
A recent study published in the journal Mechanisms of Aging and Development confirms the "anti-aging" effect of high-intensity training.
Telomere shortening occurs as you age, however the factors involved are not entirely understood as of yet. The study was conducted to determine whether age-associated telomere shortening is related to habitual endurance exercise and maximal aerobic capacity.
The results suggest there's a direct association between reduced telomere shortening in your later years and high-intensity-type exercises.
The authors' state:
"The results of the present study provide evidence that leukocyte telomere length (LTL) is related to regular vigorous aerobic exercise and maximal aerobic exercise capacity with aging in healthy humans.
LTL is not influenced by aerobic exercise status among young subjects, presumably because TL is intact (i.e., already normal) in sedentary healthy young adults.
However, as LTL shortens with aging it appears that maintenance of aerobic fitness, produced by chronic strenuous exercise and reflected by higher VO2max, acts to preserve LTL.
Our results indicate that leukocyte telomere length (LTL) is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the "anti-aging" effects of maintaining high aerobic fitness."
But that's not all.
High-intensity interval-type training also boosts human growth hormone (HGH) production. A 2003 study published in the journal Sports Medicine found that "exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of HGH."
TFOF(tm) 4 Life baby...
