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    Originally posted by hockeysc23 View Post
    Interesting, I need to look into this. I've read with squats to also break them into partial reps. Work on sitting in the hole for 2-3 seconds and then out to help get over hurdles. You can also squat to a bench or I switch to the Smith machine every few weeks to work on increasing my range of motion.
    Paused squats (go into the hole, pause 2 sec, back up) are great for functional strength. I prefer them to regular squatting. Box squatting, and releasing your tension at the bottom is another good modification of the squat. I would recommend doing a few different modifications for a few weeks in a row each then switch it up. Good way to be well rounded.

    I do not recommend Smith machine, especially for ROM work. Smith inhibits your bodys ability to move in certain planes. IF you have ROM issues, back off the weight and work on your patterning and mobility.

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      Originally posted by burban View Post
      Just started the Renaissance Periodization program. I've been doing Crossfit for about 7 years and I've fluctuated between 180 and 200 for most of that time. About a year into CF, I did GOMAD twice for a total of about 6 weeks to put on mass to counteract my distance running build. Other than that, I've done about 80% paleo, with a few Whole 30s thrown in where I leaned out, but also lost a fair amount of muscle and strength. Doing RP is the first time I've ever really committed to counting macros.

      The basics for this fat loss protocol are keeping your protein and overall calorie count about the same every day (for me, at 195 lbs, I have between 180 and 198g of protein each day), but you eat more fat and less carbs on rest days, and vice versa on training days. Your carb amounts are controlled by how long and intense your workouts are, and you consume most of your carbs in a 4-6 hour window around your workout. You also have a 4th pre-workout meal that I've never done before.

      It's definitely making me realize that I was overconsuming fat even when doing strict paleo, and not just bacon, but also avocado, olive oil, etc, and that that is where my extra 10-15 lbs of fat has come from when combined with using some white rice and dextrose around my workouts.
      Carb cycling is fun and delicious! Everyone is different with their dietary requirements but I am a believer in making sure you have adequate protein as a top recommendation!

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        Originally posted by JBarwick View Post
        I am thinking switching to full fat milk instead of 2%. We have chickens so we get fresh eggs daily, I just don't eat them enough. Pasta is a good idea and I will probably start adding avocado to everything as it also helps inflammation. Nut butters are a good idea, I just get sick of things other than Jif PB.

        Good tips though. I just need to pack those dense calorie good foods in.
        Full fat milk is delicious and full of nutrients. If you're worried about inflammation, nut butter may not be the best option, depending on how you tolerate it. I'd also disagree with the pasta recommendation since I prefer to stay away from processed foods. Pasta doesn't give you anything white rice wont.

        I don't have much experience with endurance athlete nutrition (just running like you're doing). My thoughts however are that you should add in some weight training to keep the muscle that you have and fuel for the run properly. For endurance work, fueling off fats is optimal or muscle preservation from what I've seen. If you're losing weight, i'd be concerned as to what kind of weight it is (something you can track if you want). Also, if you are losing weight, try adding in more calories. make sure to have sufficient protein (not super high) and maybe try fueling with fats. Add 10% cals for a week or so and see how that does, if you're still dropping lbs then add in 10% more and so on.

        Good job sticking to your goal with the running if that's what you want. Keep it rolling!

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          If you want to increase your squat, eat and squat more; especially for a novice. That's really about it.
          We are here to drink beer. We are here to kill war. We are here to laugh at the odds and live our lives so well that Death will tremble to take us.” ― Charles Bukowski

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            Originally posted by hockeysc23 View Post
            Interesting, I need to look into this. I've read with squats to also break them into partial reps. Work on sitting in the hole for 2-3 seconds and then out to help get over hurdles. You can also squat to a bench or I switch to the Smith machine every few weeks to work on increasing my range of motion.
            I've done that before, but it was only to break a plateau, so I'd soon plateau all over again. But with Smolov, you smash the plateau, and if you want to increase again, do another round of Smolov. And like [MENTION=14885]APinNC[/MENTION] says, consume more calories, at least 1K more than your maintenance.

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              Started looking into smolov. My major concerns are working it around my hockey schedule. I play 2-3x a week so my legs would never have a day off lol

              Can anyone recommend some good minimal cushion or low profile sneakers that aren't 70+? My old reeboks i got for 20 bucks and were great for leg day with the minimal foam. Now it seems every pair has too much foam or is 70+.

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                Originally posted by Creature View Post
                Full fat milk is delicious and full of nutrients. If you're worried about inflammation, nut butter may not be the best option, depending on how you tolerate it. I'd also disagree with the pasta recommendation since I prefer to stay away from processed foods. Pasta doesn't give you anything white rice wont.

                I don't have much experience with endurance athlete nutrition (just running like you're doing). My thoughts however are that you should add in some weight training to keep the muscle that you have and fuel for the run properly. For endurance work, fueling off fats is optimal or muscle preservation from what I've seen. If you're losing weight, i'd be concerned as to what kind of weight it is (something you can track if you want). Also, if you are losing weight, try adding in more calories. make sure to have sufficient protein (not super high) and maybe try fueling with fats. Add 10% cals for a week or so and see how that does, if you're still dropping lbs then add in 10% more and so on.

                Good job sticking to your goal with the running if that's what you want. Keep it rolling!
                I am still running quite a bit but cut back as I cannot take in enough water to make up for what I sweat out. I have a very high sweat rate so endurance running in the South and during the summer just wasn't worth it. Plus when I went out for a run one day hoping to put in 15 miles, I got about 2 in and just wanted to hang out with my son. Maybe this fall I will start longer distances again but I am pretty happy where I'm at.

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                  Originally posted by hockeysc23 View Post

                  Can anyone recommend some good minimal cushion or low profile sneakers that aren't 70+? My old reeboks i got for 20 bucks and were great for leg day with the minimal foam. Now it seems every pair has too much foam or is 70+.
                  I just wear low-top chucks for leg day. Dunno if that'll work for you but they're cheap and have minimal soles.
                  Duncan

                  I know my username is dumb; blame 12 year old me.

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                    Originally posted by Terminado View Post
                    I just wear low-top chucks for leg day. Dunno if that'll work for you but they're cheap and have minimal soles.
                    Yep, Chucks or Vans slip ons. Flat sole and cheap. You can find the older models of the Crossfit reebok shoes. I have a pair and I wear them occasionally if I plan on doing some HIIT after my workout. Usually just Vans or barefoot
                    We are here to drink beer. We are here to kill war. We are here to laugh at the odds and live our lives so well that Death will tremble to take us.” ― Charles Bukowski

                    Comment


                      Originally posted by Terminado View Post
                      I just wear low-top chucks for leg day. Dunno if that'll work for you but they're cheap and have minimal soles.
                      Originally posted by APinNC View Post
                      Yep, Chucks or Vans slip ons. Flat sole and cheap. You can find the older models of the Crossfit reebok shoes. I have a pair and I wear them occasionally if I plan on doing some HIIT after my workout. Usually just Vans or barefoot
                      I'll throw my hat in for Chucks here, as well. Should be able to find a pair online some where for like $30-40. My go to workout shoe, outside of my Oly shoes.

                      Comment


                        Originally posted by Matchbook View Post
                        I'll throw my hat in for Chucks here, as well. Should be able to find a pair online some where for like $30-40.
                        It's Marshalls, so obviously stock will vary store-to-store, but was just in one in CNJ this morning, and they had Chucks for $30 (no white--blue, grey and random weird colors). Larger sizes (> 11) were on the discount rack for $24. I typically see them closer to $40 online.

                        Also, they might have picked up some of Sports Authority's going out of business stock, because they had a ton of Nike and Under Armour trainers and running shoes for $20-$40. All lower end/one-off stuff, but good enough for the weight room at $20. Also had a ton of soccer and baseball cleats for $14-$20 if you have kids. It was by far the largest athletic shoe selection I've ever seen in this particular store.

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                          I do Yoga and I try to cut off sugar from my diet but load up on protein. I also do the annual Bondi to Bronte Swim (not sure if anyone else is familiar with this) so I basically swim a lot yearround to prepare for that.
                          Don't be afraid of dressing up...please.

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                            I've lost almost 140 lbs. in about a year. I cut out fast food, sodas and I drink a lot more water. Fro exercise I mainly walk my dog who likes going on long walks, which usually last -1-2 hours so I easily walk 3-4 hours a day.

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                              Originally posted by misterm View Post
                              I've lost almost 140 lbs. in about a year. I cut out fast food, sodas and I drink a lot more water. Fro exercise I mainly walk my dog who likes going on long walks, which usually last -1-2 hours so I easily walk 3-4 hours a day.
                              Congrats on the weight loss! Goes to show how important diet is. I got a puppy at the start of the summer and the little guy really tires me out, love every second of it though

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                                I realized a few weeks ago that I've probably been undereating, and forcing my body into low-grade starvation/fat retention mode, potentially for quite a long time. I bumped my caloric intake up by 500-800 calories per day, making sure to get ~150g of protein, ~40g of fiber, and no more than 25g of sugar per day, and have lost about 3 lbs over the past couple weeks. Plus I feel better and have more energy for my workouts (weightlifting 5x and HIIT 3-4x per week).

                                Kinda fun to be able to eat ALL the things....
                                Ben

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