- Joined
- Dec 27, 2011
- Messages
- 335
Have been on intermittent fasting 8/16 (eat 1st 8 hours of day, don't eat the other 16 hours) for a year. Age = 49, been lifting since my 20's.
Absolutely love it, never felt or looked better, and strength in gym best it has ever been, surpassed all previous records.
On TRT at 210 a week, currently on a 525mg a week test cyp cycle for 8 weeks (3 weeks in) + mk677 25mg every morning to keep my igf-1 at 322 ng/ml (the equivalent of 3.4 iu hgh) each day for the 7 months I use it a year, with a 5 month break from it.
Palumbo keto diet for bodybuilders used every day: 1 to 1.25grams of protein per lb of weight, 0.5g of fats per lb of weight. You can go as high as 1.50grams per lb of bodyweight on Palumbo keto.
Wake up at 5am,
1) breakfast of 6 eggs + 1 tablespoon flax seed oil + 20 gram met-rx protein plus shake
with added supplements of: HMB, bcaa's, 3g CLA + betaine 1.25g + R-ALA 300mg + 4 fish oil + 1500mg arachidonic acid everyday for 1 month, then next month use arach. acid only on workout days (4 caps pre-workout), and alternate back to every day following month, then back to workout days only on month after that, etc. Incredible soreness and pumps with the arachidoinc acid + mk677. It works very well.
Superstack: CLA + betaine: https://www.ergo-log.com/betacla.html
Betaine gives bodybuilders more muscle and less fat: https://www.ergo-log.com/betaine-gives-bodybuilders-more-muscle-and-less-fat.html
https://www.prnewswire.com/news-rel...arachidonic-acid-builds-muscle-266756951.html
New Study Shows Omega-6 Fat Arachidonic Acid Builds Muscle:
"Thirty college-aged men were recruited for the study, and randomized into two groups. The men in the first group were given 1,500 mg of ARA daily, and the other an identical-looking placebo. All men followed a periodized resistance-training program for 8 weeks.
At the end of the study, the group supplementing ARA reported significantly greater gains in lean body mass (3.6 lbs. vs. 0.2 lbs.). They also noticed an 88% greater increase in muscle thickness (.47 cm vs. .25 cm), and added significantly more strength to bench press and leg press (110 lbs. vs. 76 lbs.). Lastly, wingate peak anaerobic power was dramatically improved with ARA (78W vs. 28W), a 275% greater increase."
2) 10am workout + use 5g of bcaa and 3g hmb to prevent muscle breakdown (see ergo-log study):
Told you so: BCAAs are anticatabolic: http://www.ergo-log.com/bcaasareanticatabolic.html
3) Lunch: 356g flank steak (80g protein/24g fat/550 calories) + frozen spinach
alternate lunch: 2 chicken breast from Whataburger on a tray by itself (80g protein/500 calories) + 1/2 an avacado = 625 calories
alternate lunch: 5 small thin baked fish from golden corral buffet (75g protein) + small salad
4) Last meal of day at 2:30 = 60 gram (3 scoop) met-rx protein plus shake in ice and water with 1 tablespoon no-carb heavy whipping cream, taste is incredibly good and the met-rx releases protein for a good 7 hours into the fast as a mix of casein/egg white/milk protein/whey
5) running during fast (do 4 laps) for 20 minutes, accelerates fast loss (see study below fasting + cardio = no loss of muscle and over double the fat loss). Take another 5g bcaa + 3g HMB to prevent muscle breakdown during cardio (see ergo log study):
Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown:
https://www.ergo-log.com/bcaasarginine.html
I've gone from 15% body fat down to 12% body fat in just a few months on this routine, lost/loose 1 pound of body fat plus a week. When my calories were kept at 1800 a day on palumbo keto diet, got in 200 to 240g of protein a day, broke all previous strength records with no carbs, just the 6 eggs for breakfast and met-rx, you don't need carbs to make great progress in the gym!
Even after going down to 12% body fat, I still continue to do the intermittent fasting + running, love the way I feel and look, and the grocery bill has been slashed to only a portion of what I used to pay. Easily maintain and add muscle weekly while dropping even more fat.
Go to the waterpark all summer and get compliments from lifeguards & tourist with the new lower body fat/high muscle, stay at 210lb/12% easily with this fasting/running/eat 3 meals between 6 and 2:30pm, absolutely love it. Made the best gains in gym even with the fasting/running daily.
Studies:
Rapid weight loss without losing muscle: combine intermittent fasting and cardio:
http://www.ergo-log.com/rapid-weigh...-combine-intermittent-fasting-and-cardio.html
hxxp://www.ergo-log.com/rapid-weight-loss-without-losing-muscle-combine-intermittent-fasting-and-cardio.html
Experienced strength athletes lose fat by intermittent fasting, not muscle mass or strength:
https://www.ergo-log.com/strength-a...tent-fasting-not-muscle-mass-or-strength.html
hxxps://www.ergo-log.com/strength-athletes-lose-fat-by-intermittent-fasting-not-muscle-mass-or-strength.html
Absolutely love it, never felt or looked better, and strength in gym best it has ever been, surpassed all previous records.
On TRT at 210 a week, currently on a 525mg a week test cyp cycle for 8 weeks (3 weeks in) + mk677 25mg every morning to keep my igf-1 at 322 ng/ml (the equivalent of 3.4 iu hgh) each day for the 7 months I use it a year, with a 5 month break from it.
Palumbo keto diet for bodybuilders used every day: 1 to 1.25grams of protein per lb of weight, 0.5g of fats per lb of weight. You can go as high as 1.50grams per lb of bodyweight on Palumbo keto.
Wake up at 5am,
1) breakfast of 6 eggs + 1 tablespoon flax seed oil + 20 gram met-rx protein plus shake
with added supplements of: HMB, bcaa's, 3g CLA + betaine 1.25g + R-ALA 300mg + 4 fish oil + 1500mg arachidonic acid everyday for 1 month, then next month use arach. acid only on workout days (4 caps pre-workout), and alternate back to every day following month, then back to workout days only on month after that, etc. Incredible soreness and pumps with the arachidoinc acid + mk677. It works very well.
Superstack: CLA + betaine: https://www.ergo-log.com/betacla.html
Betaine gives bodybuilders more muscle and less fat: https://www.ergo-log.com/betaine-gives-bodybuilders-more-muscle-and-less-fat.html
https://www.prnewswire.com/news-rel...arachidonic-acid-builds-muscle-266756951.html
New Study Shows Omega-6 Fat Arachidonic Acid Builds Muscle:
"Thirty college-aged men were recruited for the study, and randomized into two groups. The men in the first group were given 1,500 mg of ARA daily, and the other an identical-looking placebo. All men followed a periodized resistance-training program for 8 weeks.
At the end of the study, the group supplementing ARA reported significantly greater gains in lean body mass (3.6 lbs. vs. 0.2 lbs.). They also noticed an 88% greater increase in muscle thickness (.47 cm vs. .25 cm), and added significantly more strength to bench press and leg press (110 lbs. vs. 76 lbs.). Lastly, wingate peak anaerobic power was dramatically improved with ARA (78W vs. 28W), a 275% greater increase."
2) 10am workout + use 5g of bcaa and 3g hmb to prevent muscle breakdown (see ergo-log study):
Told you so: BCAAs are anticatabolic: http://www.ergo-log.com/bcaasareanticatabolic.html
3) Lunch: 356g flank steak (80g protein/24g fat/550 calories) + frozen spinach
alternate lunch: 2 chicken breast from Whataburger on a tray by itself (80g protein/500 calories) + 1/2 an avacado = 625 calories
alternate lunch: 5 small thin baked fish from golden corral buffet (75g protein) + small salad
4) Last meal of day at 2:30 = 60 gram (3 scoop) met-rx protein plus shake in ice and water with 1 tablespoon no-carb heavy whipping cream, taste is incredibly good and the met-rx releases protein for a good 7 hours into the fast as a mix of casein/egg white/milk protein/whey
5) running during fast (do 4 laps) for 20 minutes, accelerates fast loss (see study below fasting + cardio = no loss of muscle and over double the fat loss). Take another 5g bcaa + 3g HMB to prevent muscle breakdown during cardio (see ergo log study):
Small amount of BCAAs and L-arginine prevents cardio-induced muscle breakdown:
https://www.ergo-log.com/bcaasarginine.html
I've gone from 15% body fat down to 12% body fat in just a few months on this routine, lost/loose 1 pound of body fat plus a week. When my calories were kept at 1800 a day on palumbo keto diet, got in 200 to 240g of protein a day, broke all previous strength records with no carbs, just the 6 eggs for breakfast and met-rx, you don't need carbs to make great progress in the gym!
Even after going down to 12% body fat, I still continue to do the intermittent fasting + running, love the way I feel and look, and the grocery bill has been slashed to only a portion of what I used to pay. Easily maintain and add muscle weekly while dropping even more fat.
Go to the waterpark all summer and get compliments from lifeguards & tourist with the new lower body fat/high muscle, stay at 210lb/12% easily with this fasting/running/eat 3 meals between 6 and 2:30pm, absolutely love it. Made the best gains in gym even with the fasting/running daily.
Studies:
Rapid weight loss without losing muscle: combine intermittent fasting and cardio:
http://www.ergo-log.com/rapid-weigh...-combine-intermittent-fasting-and-cardio.html
hxxp://www.ergo-log.com/rapid-weight-loss-without-losing-muscle-combine-intermittent-fasting-and-cardio.html
Experienced strength athletes lose fat by intermittent fasting, not muscle mass or strength:
https://www.ergo-log.com/strength-a...tent-fasting-not-muscle-mass-or-strength.html
hxxps://www.ergo-log.com/strength-athletes-lose-fat-by-intermittent-fasting-not-muscle-mass-or-strength.html