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I typically do one power-based workout in the morning around 10-12, then a hypertrophy one later in the day during the “optimal” training period. This is one scenario that I don't think was outlined in the e-book. Any thoughts?
I should say three times a week, not typically. I train six days a week, and do two-a-days about 3 times.
I do the same thing… usually have whey after workout 1 and normal whey/carbs and pro/carbs meals after workout 2
This type of split is very passe, so I am not surprised Kiefer adressed this but, I certainly would like to know more about this. Whenever I Density Bulk again in the fall I am thinking about doing this.
“Passe” generally means out-of-dateWhile I would agree, I am a D1 football player and really need to do this kind of split to get all the work i need
Eh sorry but personally that whole two-a -day mind set reminds me of high school kids. Really don't need two-a-days, unless your board with life and don't have anything else to do. But if you have to train 2x daily do the heavier workouts in the evening and then backload. If you do HIIT first thing in the morning, keep it 6-8 hours apart from when you train in the evening. Just some .02
I have been training twice a day for about 2-3 days a week as well to get extra volume in and get the calories burning (goal is fatloss). I know hormone levels peak after about 45 minutes, but my workout at lunch is usually 15 minutes, just at a high intensity. I usually workout later for another 30-45 minutes at the end of the day. It seems to make sense in regards to being able to back-load since glycogen will be more depleted, but not sure about the optimal hormone balance in the body and how that will be effected vs the ideal conditions that kiefer talks about by training solely in the late afternoon. Any thoughts?
I have been training twice a day for about 2-3 days a week as well to get extra volume in and get the calories burning (goal is fatloss). I know hormone levels peak after about 45 minutes, but my workout at lunch is usually 15 minutes, just at a high intensity. I usually workout later for another 30-45 minutes at the end of the day. It seems to make sense in regards to being able to back-load since glycogen will be more depleted, but not sure about the optimal hormone balance in the body and how that will be effected vs the ideal conditions that kiefer talks about by training solely in the late afternoon. Any thoughts?
AH SERIOUSLY!? That whole bro-science is a load of crap! *sigh* science has evolved and research has evolved a little more...sorry. but that whole mind-set of having to do more to lose more is blah. The body cannot lose more than 2lbs of fat a week. The liver cannot metabolize any more than that. If your goal is fatloss, get into Carb Nite Solution. Get into a ketogenic style diet with CNS and do less. trust me, you're only hurting your goal and hurting yourself. I'm not trying to bad mouth you or hurt any feelings (I am sorry if I did, not intended I promise you), I'm trying to help. I was this way, I did so much to achieve nothing, but that skinny-fat ugly-weak look. Not very pleasing I assure you (I have pictures to prove it).Now if you can, train in the evening, if you have to do something at lunch, walk, do CNS for a while, see how that goes for you. I promise you the simpler you keep things, the better your results will be.
I have been training twice a day for about 2-3 days a week as well to get extra volume in and get the calories burning (goal is fatloss). I know hormone levels peak after about 45 minutes, but my workout at lunch is usually 15 minutes, just at a high intensity. I usually workout later for another 30-45 minutes at the end of the day. It seems to make sense in regards to being able to back-load since glycogen will be more depleted, but not sure about the optimal hormone balance in the body and how that will be effected vs the ideal conditions that kiefer talks about by training solely in the late afternoon. Any thoughts?
AH SERIOUSLY!? That whole bro-science is a load of crap! *sigh* science has evolved and research has evolved a little more...sorry. but that whole mind-set of having to do more to lose more is blah. The body cannot lose more than 2lbs of fat a week. The liver cannot metabolize any more than that. If your goal is fatloss, get into Carb Nite Solution. Get into a ketogenic style diet with CNS and do less. trust me, you're only hurting your goal and hurting yourself. I'm not trying to bad mouth you or hurt any feelings (I am sorry if I did, not intended I promise you), I'm trying to help. I was this way, I did so much to achieve nothing, but that skinny-fat ugly-weak look. Not very pleasing I assure you (I have pictures to prove it).Now if you can, train in the evening, if you have to do something at lunch, walk, do CNS for a while, see how that goes for you. I promise you the simpler you keep things, the better your results will be.
No, I don't take it that way at all, no feelings hurt. I guess what I should have explained was that I was using a pre-planned workout method, and my scheduling worked better if I broke it up over the day like I did. I worked out during my lunch break and then right when I got done at work. If I could do it all at once I would have, but I wanted to complete the entire workout for that day. I'm very ignorant in the sense of the overall hormonal picture and its ideal time frame.I'm actually on the 3rd day of the prep phase now for CBL, and I think I'm hitting the switchover point due to the symptoms that I'm showing that have been described in the book and by others(mental lethargy being the worst at the moment and some intestinal distress). I'm right at about 13% BF so I'm somewhat lean, and I've always worked out with high intensity, so my body seems to be responding fairly quickly. I'm following this nutritional guide based on my experience with IF via the warrior diet, and this seems to feel the gap as far as how to get jacked efficiently. With the warrior diet I could only get lean. I would like to stay ripped while being jacked. This seems to be a promising method.I agree with you on the bro science, there is soooo much bro science that is quoted as fact, it is hard to tell what is quantified and what is conjecture. Kiefer seems to have all the studies in place, I love the references. Oh and I have moved my workouts to the evening now, due to the reasons Kiefer has given in his book and what other people like yourself have said, seems to be the ideal time. I am trying to follow this to a 'T'. Big Tex, I've seen your pretty knowledgeable and trusted on here, so I'm going to ask what may seem like a simple question that I honestly haven't been able to find out via the forum or ran across in the book: 1.) During the prep phase, I'm assuming no simple cards such as maltodextrin during or after workout? and2.) How often can I drink coffee? Just in the am and preworkout?Thank you for your advice.
I have been training twice a day for about 2-3 days a week as well to get extra volume in and get the calories burning (goal is fatloss). I know hormone levels peak after about 45 minutes, but my workout at lunch is usually 15 minutes, just at a high intensity. I usually workout later for another 30-45 minutes at the end of the day. It seems to make sense in regards to being able to back-load since glycogen will be more depleted, but not sure about the optimal hormone balance in the body and how that will be effected vs the ideal conditions that kiefer talks about by training solely in the late afternoon. Any thoughts?
AH SERIOUSLY!? That whole bro-science is a load of crap! *sigh* science has evolved and research has evolved a little more...sorry. but that whole mind-set of having to do more to lose more is blah. The body cannot lose more than 2lbs of fat a week. The liver cannot metabolize any more than that. If your goal is fatloss, get into Carb Nite Solution. Get into a ketogenic style diet with CNS and do less. trust me, you're only hurting your goal and hurting yourself. I'm not trying to bad mouth you or hurt any feelings (I am sorry if I did, not intended I promise you), I'm trying to help. I was this way, I did so much to achieve nothing, but that skinny-fat ugly-weak look. Not very pleasing I assure you (I have pictures to prove it).Now if you can, train in the evening, if you have to do something at lunch, walk, do CNS for a while, see how that goes for you. I promise you the simpler you keep things, the better your results will be.
No, I don't take it that way at all, no feelings hurt. I guess what I should have explained was that I was using a pre-planned workout method, and my scheduling worked better if I broke it up over the day like I did. I worked out during my lunch break and then right when I got done at work. If I could do it all at once I would have, but I wanted to complete the entire workout for that day. I'm very ignorant in the sense of the overall hormonal picture and its ideal time frame.I'm actually on the 3rd day of the prep phase now for CBL, and I think I'm hitting the switchover point due to the symptoms that I'm showing that have been described in the book and by others(mental lethargy being the worst at the moment and some intestinal distress). I'm right at about 13% BF so I'm somewhat lean, and I've always worked out with high intensity, so my body seems to be responding fairly quickly. I'm following this nutritional guide based on my experience with IF via the warrior diet, and this seems to feel the gap as far as how to get jacked efficiently. With the warrior diet I could only get lean. I would like to stay ripped while being jacked. This seems to be a promising method.I agree with you on the bro science, there is soooo much bro science that is quoted as fact, it is hard to tell what is quantified and what is conjecture. Kiefer seems to have all the studies in place, I love the references. Oh and I have moved my workouts to the evening now, due to the reasons Kiefer has given in his book and what other people like yourself have said, seems to be the ideal time. I am trying to follow this to a 'T'. Big Tex, I've seen your pretty knowledgeable and trusted on here, so I'm going to ask what may seem like a simple question that I honestly haven't been able to find out via the forum or ran across in the book: 1.) During the prep phase, I'm assuming no simple cards such as maltodextrin during or after workout? and2.) How often can I drink coffee? Just in the am and preworkout?Thank you for your advice.
1) Prep-Phase yeah no carb, till that day you get to slam the carbs, then the maltodextrin/dextrose/simple carbs will work perfect PWO. Keep this week low-no carb. 2) You can drink coffee whenever you truly want to. Just the am time is preferable because you don't want to take in caffeine at least 6 hours before bed. You want that good 7-9 hours of sleep. Sent from my iPod touch using Tapatalk
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