Josh_C

I'm sorry I missed the last meetup. Would anyone be interested in an October weekday meetup? Maybe a happy hour downtown or in the East End/Southside?

I've also read (although not experimented) that some light cycling after leg day can make the next day easier. I've tried doing like 3 minutes at my gym on the bike or 3 minutes on the elliptical, both on easy settings. But I haven't tried running the next day. General soreness does seem to be down though.

Welcome! Sounds like a great journey. How did you go about losing the 80 pounds? Are you still a runner? Lifter? Sent from my iPhone using Tapatalk

I am pumped. I know it's gonna be more carb-intensive. I'm ready for that. I will still try to eat Paleo most days, but don't worry. I can eat the hell out of some sweet potatoes and rice. And my veggies have more CHO in them than anticipated. Or maybe I just eat a lot of veggies in one sitting. But I checked my bag of peas today (made the whole bag) and it was like 50g of carbs. Got a little rough towards the end though. That was a lot of peas. Anyway, I'm rambling! When I was counting my numbers I was keeping maintenance at 2200 calories. I tried bumping to 2400 but only for a week or 10 days, not really any good data. During the last six weeks or so I'm assuming I've dipped a bit on some days, but probably still in that ballpark if you look at the numbers extended out. Meaning over the last 6 weeks I probably averaged 2100-2300. There were definitely some 1500-1600 days in there, but definitely one 5000 day in there this past Friday. My only other health consideration is that I am lactose intolerant. Thanks again for your insight.

Does the NF crowd get a sneak peek at the website? Thanks for your advice on BF %. As promised, I'm posting here instead of a PM so others can hopefully benefit. Going to start a recomp in January. I've been able to stick to maintenance of 185-188 for the last few months. I was a hardcore tracker for ages, but recently stopped tracking and can just eat naturally at around 2200-2300 calories a day, with a little extra thrown in on lifting days CHO wise, but nothing drastic. The eyeballing has kept me between 185 and 190, with a little more swinging over the past 6 weeks that I haven't been counting cals/macros (186, 190, 185, 188, 184) mostly due to hydration I believe. Right now I'm eating pretty high fat and CHO are relatively low, around 100-175g I would say. When I was counting I was trying to get 40-50% cals from fat to help with T levels which were (and may still be) lagging. Current stats: Age: 29 (I can haz six pack by 30?) Height 5'10 Weight: 187 BF% 18-19 LBM: 151-153 Goals: recomp Current staple foods in no particular order: lean ground beef (90% and grass fed), avocados, peas, green beans, broccoli, sweet potatoes, walnuts, skinless chicken breasts, rotisserie chickens, steaks of all kinds (my girlfriend and I bought half a cow 6 weeks ago), rice (occasionally) Current treat/easy foods: General tso's chicken with steamed white meat chicken, restaurant chili which is allegedly made with ground turkey, white meat mussaman or pineapple curry Workout plan: Nerd Fitness BW routine This whole thread has been one huge knowledge bomb. You've been a great resource. Thanks in advance for any advice you have!

Never tried the Bulletproof Coffee huh? I'm not a die hard but it's a nice way to sneak in some extra fat when struggling to do so. The taste took me one or two times to adjust to, now I really like it. But I only put about one tbsp of grass fed organic unsalted butter in. Some BP Coffee devotees put in like double or triple that. I did not notice an energy difference in my 3 miler. But I didn't think I would. I'm guessing that will be more evident on longer runs. Also, Wawa FTW. Sent from my iPhone using Tapatalk

Agreed 100%. Although the diagonal argument (not really a counter argument) might involve trying to shift your body to be more fat-adapted ala Ben Greenfield's recommendations. I was listening to his post IronMan roundup and his nutrition is very interesting. Of course the exercise I'm doing and the exercise he does aren't even in the same league. But interesting nonetheless.

As I lace up to start getting into running again, I was wondering the same thing. I'm only doing "long" runs of 3 miles at the moment. I do IF pretty much 95% of the time, so I have no plans on eating before runs. But I'm going to try adding some butter to my coffee and see if that helps significantly with energy.

From early 2011 to March 2012 I ran my first three marathons. Had an injury three weeks before the first race (bone bruise) which caused me to walk/jog the last four miles. Brutal. Still laced up for the others and just took it very slow. Did a plan written by Jason. Of course I didn't let myself recover properly from the injury, so it has nagged me on and off. My last half marathon was September 2012. By that time I had pretty much hung up my shoes, and barely trained for the race. I had switched to a focus on weight lifting. It was my girlfriend's first half and she practically had to carry me across the finish line. Since then, I've done maybe a half dozen runs of various low mileages, nothing more than 3.5 miles. I've picked up K. Starr's Becoming a Supple Leopard and really started correcting the issues which led to my injury (poor form due to hip issues, tightness in my arches, etc.). So I'm ready to start getting back out there. We just signed up for a race in early October 2014. Right now I am switching to the Nerd Fitness bodyweight routine and doing that M/W/F. Tuesdays and Thursdays I'm doing 20 minutes of HIIT, either on the bike, wind sprints, or jumping jacks/jump rope. Then on Saturday or Sunday start doing progressively longer runs. Any thoughts on this? My plan is to stick to this general goal for at least the next 2-3 months and then assess where I am. I am running in a barefoot shoe, which I've done before, but I still want to take it pretty easy. Last week my "long" run was 2.25 miles. This week it was 2.5. I'm planning on doing 3 miles this weekend to see how that feels. I don't need to BQ in even the foreseeable future, just run injury free and maybe avoid doing too much metabolic damage to my body.

My previous issue was that I would get stuck at the bottom of the squat and end up leaning too far forward, almost doing a good morning out of the hole. With lots of work on my hips and a few de-loads, I seem to have fixed that. But it looks like on this particular set I wasn't going deep enough, right? Any other thoughts fellow nerds?

Anyone heard of this? Tried it? Like it? Hate it? Think it's total BS?

Bought the original Superman one last night. Strongly debated wearing it to court today... Sent from my iPhone using Tapatalk - now Free

Thanks! In the video Rip is constantly telling people not to drop their hips. But I'm guessing I'm just built differently and my leg/arm lengths will require it. Sent from my iPhone using Tapatalk

I've really been working on DL form, seemingly to no avail. Today I filmed a warmup set and a work set. Obviously my back is way too rounded. Which part of the setup am I doing wrong? I've watched Rip's video about three times this week and I think I have the steps down. Is it a mobility issue re: getting my chest up? Or am I missing a step? I had previously been trying the setup advocated by K. Star in Becoming a Supple Leopard. But I felt in that setup I wasn't hitting it either, so I switched back to RIp's steps. This is my work set from two weeks ago attempting the K. Star method: http://www.youtube.com/watch?v=Bd0LPTI60x0 I apologize for how long the videos are. Forgot to trim on my phone. Here are my warmup and work sets today: http://www.youtube.com/watch?v=7XWtWsZSP4A http://www.youtube.com/watch?v=LELdiyCP8Ds Also today was like the second time that I've ever yelled like that while lifitng. It felt really hard, but that's likely because I was essentially lifting with my back. Anyway, thanks in advance for any help!

I will be in San Francisco for work from 8/8 through 8/12. I've got conference responsibilities, but my evenings and most of the weekend are pretty manageable. Anyone around interested in a meetup or getting a lift in?