actually ung number of meals per day is "irrelevant" what is important sa IF during your feeding windows is you hit your required macros (protein,carbs and fat) at the end of the day. ako i eat twice each day lang
Now regarding your schedule sa work and you workouts, my best bet para sa feeding windows mo would be between 12noon-8pm, since you would be new w/ IF. While IF definitely advocates "fasted training" you can still reap some of the benefits of IF kahit you train while you're in your feeding hours though pinaka "optimum" talaga is you train fasted. now pag naka adjust ka na IF then perhaps you can venture eventually in changing your feeding hours para you can train fasted.
about sa rice, pwede naman wala though ang tanong is ano ang pamalit mo na source of carbs? (back again to the importance of hitting your macros right while on IF) kasi carbs is just as important as protein and fats (yes you've read it right, fats) pagdating sa macro distribution.
yeahsya talaga makakafigure out kung ano oras talaga ideal na feeding windows nya. pero considering kasi na pareho ang nature of work namin i can more or less tell mga around 9pm-10pm sya natutulog paps feeling ko lang. :P
actually ung number of meals per day is "irrelevant" what is important sa IF during your feeding windows is you hit your required macros (protein,carbs and fat) at the end of the day. ako i eat twice each day lang
Now regarding your schedule sa work and you workouts, my best bet para sa feeding windows mo would be between 12noon-8pm, since you would be new w/ IF. While IF definitely advocates "fasted training" you can still reap some of the benefits of IF kahit you train while you're in your feeding hours though pinaka "optimum" talaga is you train fasted. now pag naka adjust ka na IF then perhaps you can venture eventually in changing your feeding hours para you can train fasted.
about sa rice, pwede naman wala though ang tanong is ano ang pamalit mo na source of carbs? (back again to the importance of hitting your macros right while on IF) kasi carbs is just as important as protein and fats (yes you've read it right, fats) pagdating sa macro distribution.
Sa rice sir, i eat wheat bread, or white bread pag walang breds hehe or kung may supply ng brown rice minsan sa pre work out. Pero substitute ko gulay, natuto ako kumain ng gulay since sabi ng iba good substitute ng carbs ito.
Di ko kasi alam paano ako makakapag fasted training sir kasi 2pm pa out ko sa office. Siguro maadjust ko eventually pag sanay na ko sa IF.
About sa workout, let say kahapon or today mabreak ang 16hrs of fasting ko ng 11pm since last meal ko is 7pm. I believe yun an rin yung pre work out meal ko. Content neto hula ko, tinola , saging , hardboiled egg at brown rice ( since mukhang need ko talaga mag carb kung walang gulay )
Then pag uwi ko work out mga 4pm or 5pm and end ant 6pm.. Question, pwede ba kumain ng watermelon while on the way home? Since water fruit sya eh.
Then post work out meal na ko paguwi or pwede ba isuspend ng 7pm? that's my last meal sana.
pwede naman yung watermelon ang though ang isa sa pinakaimportant IF is yung post workout meal pagdating sa nutrition but the pre WO also plays a big role din if you're gonna follow similar to a "peri-worokout" feeding pattern. ung post workout mo dapat ang pinakamalaking meal mo.
pwede naman yung watermelon ang though ang isa sa pinakaimportant IF is yung post workout meal pagdating sa nutrition but the pre WO also plays a big role din if you're gonna follow similar to a "peri-worokout" feeding pattern. ung post workout mo dapat ang pinakamalaking meal mo.
I see sir. During fasted phase sir, tanong lang.. Okay lang ba skyflakes/magic flakes/rebisco yung plain since 6% calorie lang ang nasa nutrition table nya? Tapos black coffee during fasting? Kasi minsan sa meeting namin sa office meeting de lamon nangyayari.. eh hirap naman nakanganga, kunwari na lang kumakain ako pag may dalang biscuit at kape.
ano sir yung "Peri-worokout" sir? And yes sir, binibilang ko na yung post work out meal ko, btw gaano katagal dapat kumain after workout for post work out meal?
Let say 6pm ako natapos... okay lang ba idelay ng 7pm or 8pm? kasi dun natatapos mag luto si ermats eh..
I think hindi pede ang biscuit during fasted state. Yung coffee pwede black lang no sugar and cream or if u can afford yung mga low calorie sweetener. Correct me mga master if mali hehe. Yung post wo meal maganda sana mga after 30 mins pero pede na yan ako din ganyan 1-2 hrs but i take pm7 immediately after wo.
pwede naman yung watermelon ang though ang isa sa pinakaimportant IF is yung post workout meal pagdating sa nutrition but the pre WO also plays a big role din if you're gonna follow similar to a "peri-worokout" feeding pattern. ung post workout mo dapat ang pinakamalaking meal mo.
I see sir. During fasted phase sir, tanong lang.. Okay lang ba skyflakes/magic flakes/rebisco yung plain since 6% calorie lang ang nasa nutrition table nya? Tapos black coffee during fasting? Kasi minsan sa meeting namin sa office meeting de lamon nangyayari.. eh hirap naman nakanganga, kunwari na lang kumakain ako pag may dalang biscuit at kape.
ano sir yung "Peri-worokout" sir? And yes sir, binibilang ko na yung post work out meal ko, btw gaano katagal dapat kumain after workout for post work out meal?
Let say 6pm ako natapos... okay lang ba idelay ng 7pm or 8pm? kasi dun natatapos mag luto si ermats eh..
TIA
Any food/drink that has beyond 50 calories are a no-no during the fasting phase, though you can drink black coffee (you may opt to use artificial sweeteners kung di mo kaya ang mapait na kape), tea, and water.
Peri-workout are the meals you eat within your workout,if i remember it right meals 2hours (or maybe 4) before, the supps you drink within workout (if you have any) and 4 hours after your workout are considered to be part of the peri-workout meals. important sya kasi in the sense na ito yung mga hours na kailangan mo ng source of energy (for the case of meals taken before workout) and nutrients for recovery (for the case of the post WO meals)
about sa oras ng pagkain after workout pwede naman 30 mins after pwede din after an hour pwede ding after 2 hours. ako nga ngayon natatapos ako mag workout ng 830pm mga about 130am pako kakain ng post workout ko. ang important is majority ng macros mo andun sa postWO meal kasi after training your body will be crying for nutrients so you will need to refill your body with it.
Wag kayo matakot sa fasting period, isip niyo lang ang kalaban niyo jan.
Nasanay kasi tayo kumain ng kumain maya't maya. Nung unang panahon hindi naman, fasting sila ng ilang araw,
tapos bago sila kumain kailangan muna nila maghunt ng mga hayop. Buwis buhay pa para lang makakain hehe.
Within a week makakasanayan niyo din yan. Sa una lang mahirap, nkakabaliw, kung ano anong pagkain papasok sa isip mo.
At pag natapos na fasted period mo ang isip mo kahit ubusin mo pera mo sa pagkain basta makalamon ka ng madami hehe. Pag natutunan natin palakasin ang isip natin, susunod din ang katawan natin.
Disiplina din talaga kailangan.
Tip : Wag kayo hihinga pag may malapit na pagkain o takpan niyo ilong niyo lol
paps allen papm naman or post sakin quick explanation kung pano mag IF...
posible ba makapag IF kahit walang supps tulad ng whey or BCAA?
nabobother na kasi ako sa tyan ko eh sumisikip na mga pants ko haha
taking bcaa will suppress the urge to eat. this is simple, dont complicate it.
simple breakdown.
1.no calorie intake. this will test your self discipline. if you cant bear it hindi para sayo ang way of eating na to.
2.this is not called a DIET. this is a way of eating, so hindi cya papasok sa pag dyedyeta. binago mo lang ang eating habit mo.
3. just follow the guidelines, simple. 16hrs fasting no calorie intake, no eating. 8hrs feeding window,eat all you can untill you meet your macros. thats it. simple diba walang complications.
4. learn to drink water,more water and more water.
5. train hard and smart. hindi ung workout ka ng workout overtrain kana pala. remember hindi lumalake ang muscles sa gym. pinupunit mo lang cya jan. rest and nutrition ang mag papalakas at mag papalake sa kanya.
6. focus on the compound lifts. such as. squat.deadlifts.benchpress.and military press.
7. always put a longterm goal, hindi ung "ay summer na magpapayat ako" kahet walang muscles basta payat ok na ba un mga pare?
8. put 1 cheat day inbetween weeks. hindi masama kumain ng 1 beses sa isang buwan ng matamis.
9. brocolli.spinach is not consider as carbs, this is fiber. basically walang carbs yan. kahet 2basong puno pa cya.
10. dont substitute wheat bread.skyflakes,flakes.biscuits. etc. to rice. imagine the white bread. 210calories 2 loaf lang, nde ka pa busog, sa kanin. 1cup. 190 to 200calories? busog ka pa.
Ayan, anjan na lahat, hindi na kita kailangan iPM si Dalts ang batikan sa IF.
Hehe.
Tama, simple. Napakaganda ng IF actually. Ginawang simple buhay ko.
Di na kailangan kumain maya't maya. Bawas isip, bawas preparation. Bawas gising ng mas maaga para kumain. Bawas hassle. Pag kagising, mumog, kape toothbrush, ligo/hilamos - buhat. Hehehe
Babalik at babalik ako jan sa IF once maset ko na ng maayos pagkain ko.
For now kasi hindi ko mameet or hindi consistent ang calorie intake ko during the feeding period.
paps dalton kahit hindi ako magbreakfast okay lang ba, kahit wala ako fuel na galing sa food? i mean, kasi parang iniisip ko , di kaya ako masuka pag magttrain na ko ng wala laman tyan?
masmasusuka ka pa nga pag busog ka sabay train. lolz.......
wag ka mag fasted training, hindi naman required yan, para lang sa mga hectic ang schedule ang fasted training at sa mga taong sanay ng walang laman ang tiyan,
kung gusto mo may breakfast saktuhin mo oras mo sa oras ng breakfast. maaga lang matatapos ang feeding window mo,
kung 10am breakfast. 1st meal, last meal mo 6pm, nyahahahhaha!
pwede naman yung watermelon ang though ang isa sa pinakaimportant IF is yung post workout meal pagdating sa nutrition but the pre WO also plays a big role din if you're gonna follow similar to a "peri-worokout" feeding pattern. ung post workout mo dapat ang pinakamalaking meal mo.
I see sir. During fasted phase sir, tanong lang.. Okay lang ba skyflakes/magic flakes/rebisco yung plain since 6% calorie lang ang nasa nutrition table nya? Tapos black coffee during fasting? Kasi minsan sa meeting namin sa office meeting de lamon nangyayari.. eh hirap naman nakanganga, kunwari na lang kumakain ako pag may dalang biscuit at kape.
ano sir yung "Peri-worokout" sir? And yes sir, binibilang ko na yung post work out meal ko, btw gaano katagal dapat kumain after workout for post work out meal?
Let say 6pm ako natapos... okay lang ba idelay ng 7pm or 8pm? kasi dun natatapos mag luto si ermats eh..
TIA
Any food/drink that has beyond 50 calories are a no-no during the fasting phase, though you can drink black coffee (you may opt to use artificial sweeteners kung di mo kaya ang mapait na kape), tea, and water.
Peri-workout are the meals you eat within your workout,if i remember it right meals 2hours (or maybe 4) before, the supps you drink within workout (if you have any) and 4 hours after your workout are considered to be part of the peri-workout meals. important sya kasi in the sense na ito yung mga hours na kailangan mo ng source of energy (for the case of meals taken before workout) and nutrients for recovery (for the case of the post WO meals)
about sa oras ng pagkain after workout pwede naman 30 mins after pwede din after an hour pwede ding after 2 hours. ako nga ngayon natatapos ako mag workout ng 830pm mga about 130am pako kakain ng post workout ko. ang important is majority ng macros mo andun sa postWO meal kasi after training your body will be crying for nutrients so you will need to refill your body with it.
Thanks sir!
medyo nasasanay na ko sa 16hrs fasting.. Yun nga lang minsan nagbibiskwit at kape akong napaka pait hehe sa una medyo na yayak ako since hindi naman ako ganun ka sanay sa kape. Tapos for a week 8pm max na ang last meal ko milk+itlog/saba banana na lang since heavy meal na ko ng post meal WO.. then tulog ng 9pm-10pm.
Break ng fasting ko is 11am or 12pm... So parang hindi talaga ako makakapag fasted training since yun na yung lifestyle ko.. Okay lang kaya yun?
^ Hindi ka naman manghihina. Isipin mo na lang yung mga tao na nabuhay thousands of years ago. Hindi readily available ang pagkain. Kailangan nila mangaso ng hayop para may makain. Sa tingin ko, di naman sila makakapangaso kung nanghihina sila dahil walang kinain
Pero ang tip ko lang, gawin mo ang fasted training pag nakapag-adjust ka na sa intermittent fasting
yung 1st 3 days ko kasi sa IF, sobrang tindi ng tama ng feeling ng "gutom" sa umaga. baka di ka makapag-focus sa buhat, sayang lang ang pagod at oras
I wanted to do Fasted training tho my schedule won't fit in. So, there's no way I can adjust that fasted training. And like what our master says , it is just an optional to train while on fasted phase.
Anyhoo, sarap din ng feeling pag sanay ka na sa 16hrs fasting at minsan pa nga 18hrs hehehe.. 2 meals a day na lang ako at i hope there's a good result for me after a month trying this one
Strength Goals: Intermediate (Should be attained within 2 years)
Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2
These numbers are for a raw (no straps, belt or knee wraps) single repetition.
The progress towards the intermediate strength goals should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. By "consistent" training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent.
By "decent training routine", I mean "not doing blatantly stupid shit" (training 5-6 days/week, 20-25 sets for chest and arms, etc.). I do not mean optimal and flawless.
Strength Goals: Advanced
Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":
Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5
Strength Goals: Highly Advanced
Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":
Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)
"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.
The highly advanced strength goals falls in line with what could be considered the pinnacle of physique and strength development for most average and natural trainers. At this point, progress is very slow.
A 185-lb male that has been training consistently for 5-10 years should therefore be expected to:
Bench press 275-280 lbs.
Do a chin-up with 90-95 lbs hanging from his waist.
Squat 370 lbs.
Deadlift 460-465 lbs.
So where do you fall in regards to these goals? If you've met them, you've received a reasonable return on the time you've invested in your training and it's safe to say that you do not suffer from fuckarounditis - even if you have some of the symptoms, remember that it's not fucking around if what you're doing is working for you.
If you have not met them, then something is amiss. And if you can't do 8 good chin-ups or struggle with being able to bench press your body weight after a decade of working out....something is horribly amiss.
I wanted to do Fasted training tho my schedule won't fit in. So, there's no way I can adjust that fasted training. And like what our master says , it is just an optional to train while on fasted phase.
Anyhoo, sarap din ng feeling pag sanay ka na sa 16hrs fasting at minsan pa nga 18hrs hehehe.. 2 meals a day na lang ako at i hope there's a good result for me after a month trying this one
ganito din ako before. nakakasingit ng fasted training kapag holidays, hehe try mo sir masrap din kaso pagkatapos ng buhat gutom na gutom ako lol
Comments
Now regarding your schedule sa work and you workouts, my best bet para sa feeding windows mo would be between 12noon-8pm, since you would be new w/ IF. While IF definitely advocates "fasted training" you can still reap some of the benefits of IF kahit you train while you're in your feeding hours though pinaka "optimum" talaga is you train fasted. now pag naka adjust ka na IF then perhaps you can venture eventually in changing your feeding hours para you can train fasted.
about sa rice, pwede naman wala though ang tanong is ano ang pamalit mo na source of carbs? (back again to the importance of hitting your macros right while on IF) kasi carbs is just as important as protein and fats (yes you've read it right, fats) pagdating sa macro distribution.
You and only you can tell when to start your 1st meal and last meal, and mahirap compute yan since nde mo nilagay kng sno oras ka natutulog
Sir tama si sir DSmallDivide, mga 8-9-10pm yan ang hibernate mode ko.
Sa rice sir, i eat wheat bread, or white bread pag walang breds hehe or kung may supply ng brown rice minsan sa pre work out. Pero substitute ko gulay, natuto ako kumain ng gulay since sabi ng iba good substitute ng carbs ito.
Di ko kasi alam paano ako makakapag fasted training sir kasi 2pm pa out ko sa office. Siguro maadjust ko eventually pag sanay na ko sa IF.
About sa workout, let say kahapon or today mabreak ang 16hrs of fasting ko ng 11pm since last meal ko is 7pm. I believe yun an rin yung pre work out meal ko. Content neto hula ko, tinola , saging , hardboiled egg at brown rice ( since mukhang need ko talaga mag carb kung walang gulay )
Then pag uwi ko work out mga 4pm or 5pm and end ant 6pm.. Question, pwede ba kumain ng watermelon while on the way home? Since water fruit sya eh.
Then post work out meal na ko paguwi or pwede ba isuspend ng 7pm? that's my last meal sana.
I see sir. During fasted phase sir, tanong lang.. Okay lang ba skyflakes/magic flakes/rebisco yung plain since 6% calorie lang ang nasa nutrition table nya? Tapos black coffee during fasting? Kasi minsan sa meeting namin sa office meeting de lamon nangyayari.. eh hirap naman nakanganga, kunwari na lang kumakain ako pag may dalang biscuit at kape.
ano sir yung "Peri-worokout" sir? And yes sir, binibilang ko na yung post work out meal ko, btw gaano katagal dapat kumain after workout for post work out meal?
Let say 6pm ako natapos... okay lang ba idelay ng 7pm or 8pm? kasi dun natatapos mag luto si ermats eh..
TIA
Any food/drink that has beyond 50 calories are a no-no during the fasting phase, though you can drink black coffee (you may opt to use artificial sweeteners kung di mo kaya ang mapait na kape), tea, and water.
Peri-workout are the meals you eat within your workout,if i remember it right meals 2hours (or maybe 4) before, the supps you drink within workout (if you have any) and 4 hours after your workout are considered to be part of the peri-workout meals. important sya kasi in the sense na ito yung mga hours na kailangan mo ng source of energy (for the case of meals taken before workout) and nutrients for recovery (for the case of the post WO meals)
about sa oras ng pagkain after workout pwede naman 30 mins after pwede din after an hour pwede ding after 2 hours. ako nga ngayon natatapos ako mag workout ng 830pm mga about 130am pako kakain ng post workout ko. ang important is majority ng macros mo andun sa postWO meal kasi after training your body will be crying for nutrients so you will need to refill your body with it.
Nasanay kasi tayo kumain ng kumain maya't maya. Nung unang panahon hindi naman, fasting sila ng ilang araw,
tapos bago sila kumain kailangan muna nila maghunt ng mga hayop. Buwis buhay pa para lang makakain hehe.
Within a week makakasanayan niyo din yan. Sa una lang mahirap, nkakabaliw, kung ano anong pagkain papasok sa isip mo.
At pag natapos na fasted period mo ang isip mo kahit ubusin mo pera mo sa pagkain basta makalamon ka ng madami hehe. Pag natutunan natin palakasin ang isip natin, susunod din ang katawan natin.
Disiplina din talaga kailangan.
Tip : Wag kayo hihinga pag may malapit na pagkain o takpan niyo ilong niyo lol
posible ba makapag IF kahit walang supps tulad ng whey or BCAA?
nabobother na kasi ako sa tyan ko eh sumisikip na mga pants ko haha
simple breakdown.
1.no calorie intake. this will test your self discipline. if you cant bear it hindi para sayo ang way of eating na to.
2.this is not called a DIET. this is a way of eating, so hindi cya papasok sa pag dyedyeta. binago mo lang ang eating habit mo.
3. just follow the guidelines, simple. 16hrs fasting no calorie intake, no eating. 8hrs feeding window,eat all you can untill you meet your macros. thats it. simple diba walang complications.
4. learn to drink water,more water and more water.
5. train hard and smart. hindi ung workout ka ng workout overtrain kana pala. remember hindi lumalake ang muscles sa gym. pinupunit mo lang cya jan. rest and nutrition ang mag papalakas at mag papalake sa kanya.
6. focus on the compound lifts. such as. squat.deadlifts.benchpress.and military press.
7. always put a longterm goal, hindi ung "ay summer na magpapayat ako" kahet walang muscles basta payat ok na ba un mga pare?
8. put 1 cheat day inbetween weeks. hindi masama kumain ng 1 beses sa isang buwan ng matamis.
9. brocolli.spinach is not consider as carbs, this is fiber. basically walang carbs yan. kahet 2basong puno pa cya.
10. dont substitute wheat bread.skyflakes,flakes.biscuits. etc. to rice. imagine the white bread. 210calories 2 loaf lang, nde ka pa busog, sa kanin. 1cup. 190 to 200calories? busog ka pa.
+10000000
couldn't have said it any better hehehe
Hehe.
Tama, simple. Napakaganda ng IF actually. Ginawang simple buhay ko.
Di na kailangan kumain maya't maya. Bawas isip, bawas preparation. Bawas gising ng mas maaga para kumain. Bawas hassle. Pag kagising, mumog, kape toothbrush, ligo/hilamos - buhat. Hehehe
Babalik at babalik ako jan sa IF once maset ko na ng maayos pagkain ko.
For now kasi hindi ko mameet or hindi consistent ang calorie intake ko during the feeding period.
wag ka mag fasted training, hindi naman required yan, para lang sa mga hectic ang schedule ang fasted training at sa mga taong sanay ng walang laman ang tiyan,
kung gusto mo may breakfast saktuhin mo oras mo sa oras ng breakfast. maaga lang matatapos ang feeding window mo,
kung 10am breakfast. 1st meal, last meal mo 6pm, nyahahahhaha!
ibg ko lang sabihin yung may kinain kaht papano panggasolina sa pagbuhat ng intense...
ang pagkakaintndi ko lang sa IF paps ay ganto, tama ba to,
16hrs fasting
after nun workout?
tapos 8 hrs feeding
REPEAT
tama ba paps?or yung workout ko eh pede ipasok sa loob ng 16hrs na fasting or sa 8hrs feeding?
Thanks sir!
medyo nasasanay na ko sa 16hrs fasting.. Yun nga lang minsan nagbibiskwit at kape akong napaka pait hehe sa una medyo na yayak ako since hindi naman ako ganun ka sanay sa kape. Tapos for a week 8pm max na ang last meal ko milk+itlog/saba banana na lang since heavy meal na ko ng post meal WO.. then tulog ng 9pm-10pm.
Break ng fasting ko is 11am or 12pm... So parang hindi talaga ako makakapag fasted training since yun na yung lifestyle ko.. Okay lang kaya yun?
you can do your training during or after the 16-hour fast
http://www.leangains.com/2010/04/leangains-guide.html
Pero ang tip ko lang, gawin mo ang fasted training pag nakapag-adjust ka na sa intermittent fasting
yung 1st 3 days ko kasi sa IF, sobrang tindi ng tama ng feeling ng "gutom" sa umaga. baka di ka makapag-focus sa buhat, sayang lang ang pagod at oras
Anyhoo, sarap din ng feeling pag sanay ka na sa 16hrs fasting at minsan pa nga 18hrs hehehe.. 2 meals a day na lang ako at i hope there's a good result for me after a month trying this one
Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2
These numbers are for a raw (no straps, belt or knee wraps) single repetition.
The progress towards the intermediate strength goals should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. By "consistent" training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent.
By "decent training routine", I mean "not doing blatantly stupid shit" (training 5-6 days/week, 20-25 sets for chest and arms, etc.). I do not mean optimal and flawless.
Strength Goals: Advanced
Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":
Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5
Strength Goals: Highly Advanced
Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":
Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)
"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.
The highly advanced strength goals falls in line with what could be considered the pinnacle of physique and strength development for most average and natural trainers. At this point, progress is very slow.
A 185-lb male that has been training consistently for 5-10 years should therefore be expected to:
Bench press 275-280 lbs.
Do a chin-up with 90-95 lbs hanging from his waist.
Squat 370 lbs.
Deadlift 460-465 lbs.
So where do you fall in regards to these goals? If you've met them, you've received a reasonable return on the time you've invested in your training and it's safe to say that you do not suffer from fuckarounditis - even if you have some of the symptoms, remember that it's not fucking around if what you're doing is working for you.
If you have not met them, then something is amiss. And if you can't do 8 good chin-ups or struggle with being able to bench press your body weight after a decade of working out....something is horribly amiss.
>> >> >>
Source: Lean Gains
http://www.leangains.com/2011/09/fuckarounditis.html
ganito din ako before. nakakasingit ng fasted training kapag holidays, hehe try mo sir masrap din kaso pagkatapos ng buhat gutom na gutom ako lol
http://www.bodybuilding.com/fun/body-transformation-new-addiction-muscle.html