Undead Ban's Before and After Thread.

[Scott Larock]

My schedule now is 4:00pm to 8:00pm
So a 4 hour window

I started doing 11:00am to 7:00pm
An 8 hour window.

Fasting works for me but the main thing is caloric deficit.

Meaning whatever system you have that helps you decrease the calories you're taking in, and increase the amount of calories you burn is going to help you.

If I was eating bullshyt in those 4 hours I couldn't be looking at myself like
"Why am I not losing weight?"

I don't want to be praising intermittent fasting because it doesn't work for everybody.

For instance I work out in the morning before I go to work. My first meal isn't until I get home around 4:00pm. The workout gives me energy for the day and I won't be hungry until I get off.

That doesn't work for everyone. Some people need breakfast in the morning I've never been like that.

My main food consist of
Salmon
Tuna
Ground Turkey
Ground Chicken
Talapia
Black beans
Jasmine and Basmati rice.
Homemade salads(no dressing or cheese for me)
Water WATER WATER!
and homebrewed tea.

Whenever I cook my protein I like to throw in some bell peppers, onions, mushrooms etc.

I usually throw in some lemon juice and apple cider vinegar in my tea.

I do coffee in the mornings too. Black with a few teaspoons of monk fruit sweetener.

I don't snack. I measure my food and treat every meal like a meal.

I sit down, relax, and take the time out to enjoy it.

I'm on a 24 hour fast now, already hungry.

I did the 16-8 but I rarely see change so I need to do something drastic as I want to drop my stomach. I'm not fat but I got that old man gut and I want to lose that.

I was considering doing a 20-4 for 2 weeks to see how that would help.

I eat mostly chicken and white rice and veggies and fruits.

I have a health issue that's probably a factor in my body not burning fat properly.

I'm cutting out fast food and sodas and see how that helps. After this 24-hour fast I'm gonna just on that 20-4.

 

[Mandarin Duck]

I'm on a 24 hour fast now, already hungry.

I did the 16-8 but I rarely see change so I need to do something drastic as I want to drop my stomach. I'm not fat but I got that old man gut and I want to lose that.

I was considering doing a 20-4 for 2 weeks to see how that would help.

I eat mostly chicken and white rice and veggies and fruits.

I have a health issue that's probably a factor in my body not burning fat properly.

I'm cutting out fast food and sodas and see how that helps. After this 24-hour fast I'm gonna just on that 20-4.

I would say never rule out seeing a nutritionist because they might be able to find something that would be more tailored towards you.

 

[Mandarin Duck]

@Undead Ban good stuff above sounds like you understand how certain things work, why they work and why they may or may not work for an individual.

What type of training/workouts are you doing?

I would probably benefit from seeing a personal trainer or going to a gym but right now I only got

Free weights
A broken bench press


Kettle balls

And a treadmill I purchased from a Mexican.

Heads up tho I don't be knowing the official names of shyt so I'm sorry if I'm describing it bad

I'm going to find pictures because they might help more.

I welcome any advice from folks who know more about the best way to split workout days but here's mine:

Day 1
Shoulders with 20lbs kettle balls.

I do each arm individually with this workout though^
3 sets 12 reps

I sit at the end of my bench and hold 2 50lbs dumbbells in each hand and extend them over my head

3 sets 12 reps.

I end with 3 sets jumping jacks. 50 reps.

Then 3 sets of planks.
From the front, then left, then right.

That would be one set for me.

After I finish planking from the right, I go right back into another set from the front with no resting in between and go in the cycle again until I've completed 3 sets.

I'm not sure what it's called but I get into the push up position and kick each leg up to my chest one at a time.

Once I've finished kicking both my left and right leg up that's one rep.

So I do 3 sets of 20 reps.

Then I do a 30 second boxing routine holding 10 lb weights in each hand.

3 sets for 30 seconds total.

At first you think to yourself "30 seconds? That's easy" but once you start getting into that 3rd set you like "damn I hope I can make it the whole 30 seconds"

Day 2
Chest and back.
Like I said my bench is broken so I don't even bench press.

I do burpees

3 sets 10 reps.

But whenever I do my last rep I do 10 pushups.
So basically each set up burpees is finished off by 10 pushups.

Then I lay on the ground and do flies like this

3 sets 12 reps

Then I do this. shyt I didn't even know its called a pinch press

3 sets 12 reps

Then 3 sets 10 reps of regular push ups

Then I do this for my back

Then this

3 sets 12 reps for each arm.

In between sets I don't rest. I do 50 jumping jacks then jump right into my next set.

I end with the same cardio as day 1.

Day 3
Biceps and Triceps

Triceps

3 sets of 12 for each arm

Then the same workout but with free weights in both hands

Then Biceps

3 sets 12 reps

Then this workout

3 sets 12 reps

In between each set I don't rest. Do 50 jumping jacks and jump right into my next set

End that with the same cardio.

Day 4
2 mile run on treadmill

Day 5
2 mile run on treadmill

Rest on the weekends.

 

[Son Goku]

@Undead Ban: That program is very unbalanced and not very well planned. That's not to say you can't see progress with it, just that you might see even greater progress if you made some modifications.

A few suggestions.

1) I saw nothing for legs. Romanian Deadlifts, Deadlifts, Barbell Walking Lunges, Back Squats, and Front Squats would help you burn calories, gain muscle, and get stronger on all your other lifts. Hell, even bodyweight walking lunges and air squats should be better than nothing. For calves, try a standing calf raise.

2) Back needs moar. If your back is weak, you are weak. If your back looks small, you'll look small. If your back is injured, you might as well be dead. Back is king.

Do either Pendlay rows or bent-over rows along with deadlifts. If you have bands, do band pull-aparts; it not, do reverse flyes to hit your rear delts directly. A way to do chin- or pull-ups would also be ideal.


3) Agonist/Antagonist training is fine but refine the schedule. Don't do shoulders before your chest day: either move them to biceps/triceps day or make them the second day after doing back/chest first. Hell, you could even do then Leg day. (It is the same amount of days taxing your shoulder girdle either way.)

When I did this type of split I did: Chest Back (day 1), Shoulders/Arms (day 2), Legs/Abs (day 3), then repeated it and rested on the Sabbath.



4) If you have a broken bench (and barbell) do floor press for ultimate shoulder gains. Also start doing standing shoulder presses (strict is easier to learn first, then push).

 

[Mandarin Duck]

@Undead Ban: That program is very unbalanced and not very well planned. That's not to say you can't see progress with it, just that you might see even greater progress if you made some modifications.

A few suggestions.

1) I saw nothing for legs. Romanian Deadlifts, Deadlifts, Barbell Walking Lunges, Back Squats, and Front Squats would help you burn calories, gain muscle, and get stronger on all your other lifts. Hell, even bodyweight walking lunges and air squats should be better than nothing. For calves, try a standing calf raise.

2) Back needs moar. If your back is weak, you are weak. If your back looks small, you'll look small. If your back is injured, you might as well be dead. Back is king.

Do either Pendlay rows or bent-over rows along with deadlifts. If you have bands, do band pull-aparts; it not, do reverse flyes to hit your rear delts directly. A way to do chin- or pull-ups would also be ideal.


3) Agonist/Antagonist training is fine but refine the schedule. Don't do shoulders before your chest day: either move them to biceps/triceps day or make them the second day after doing back/chest first. Hell, you could even do then Leg day. (It is the same amount of days taxing your shoulder girdle either way.)

When I did this type of split I did: Chest Back (day 1), Shoulders/Arms (day 2), Legs/Abs (day 3), then repeated it and rested on the Sabbath.



4) If you have a broken bench (and barbell) do floor press for ultimate shoulder gains. Also start doing standing shoulder presses (strict is easier to learn first, then push).

Could you post some videos or gifs of the workouts your talking about?

The advice is greatly appreciated.

I was doing squats but I started having issues with my knees so I stopped.

Are there any leg workouts I can do that won't put so much pressure on my knees?

Oddly enough the running doesn't damage my knees afterwards the way the squats did.

 

[Son Goku]

Could you post some videos or gifs of the workouts your talking about?

The advice is greatly appreciated.

I was doing squats but I started having issues with my knees so I stopped.

Are there any leg workouts I can do that won't put so much pressure on my knees?

Oddly enough the running doesn't damage my knees afterwards the way the squats did.

Videos of which exercises specifically? Most are super common and can be googled as well.

If squatting bothered your knees it's (mos def) prolly a form issue. Short of you posting a video of your squat from various angles (i.e. a form check), we can't really diagnose it online. Knees caving in, knees not tracking over toes, hips not sitting below knees at the bottom of the movement, there are so many potential issues with form that could be the cause.

All weighted leg exercises will put pressure on your knees. If you can run without pain but cannot squat without pain, I don't think it's your knees I'd guess it was your form.

Not discounting the fact that you don't have a lot of equipment (unless you start working out at a gym), everything from a leg extension to a lunge to a leg press will put some type of pressure on whichever joint is actuated in the motion, in this case the knee.

 

[Mandarin Duck]

Videos of which exercises specifically? Most are super common and can be googled as well.

If squatting bothered your knees it's (mos def) prolly a form issue. Short of you posting a video of your squat from various angles (i.e. a form check), we can't really diagnose it online. Knees caving in, knees not tracking over toes, hips not sitting below knees at the bottom of the movement, there are so many potential issues with form that could be the cause.

All weighted leg exercises will put pressure on your knees. If you can run without pain but cannot squat without pain, I don't think it's your knees I'd guess it was your form.

Not discounting the fact that you don't have a lot of equipment (unless you start working out at a gym), everything from a leg extension to a lunge to a leg press will put some type of pressure on whichever joint is actuated in the motion, in this case the knee.

I hate to throw some bro science your way but a dude I worked with once told me your chest is only going to get as big as your back will allow it.

Meaning those back workouts are essential to having a larger chest.

Based on my workout how should I split it up?

Day 1
Back/Chest

Day 2
Shoulders

Day 3
Biceps/Triceps?

I used to do deadlifts, but I injured my back one day and had to take a few weeks off from working out. I been on some "fukk deadlifts" ever since then but I know it's more than likely just my form.

 

[Son Goku]

I hate to throw some bro science your way but a dude I worked with once told me your chest is only going to get as big as your back will allow it.

Meaning those back workouts are essential to having a larger chest.

Based on my workout how should I split it up?

Day 1
Back/Chest

Day 2
Shoulders

Day 3
Biceps/Triceps?

I used to do deadlifts, but I injured my back one day and had to take a few weeks off from working out. I been on some "fukk deadlifts" ever since then but I know it's more than likely just my form.

1) That dude you worked with was wrong. Point blank.

Your chest can be completely developed while your back is lacking (in strength and/or size), and vice versa. Your back doesn't "allow" anything, except allowing you to do "back things".

2) Honestly, you're not gonna be doing enough on "shoulder day" to warrant it's own workout but how you laid it out is fine. Just not perhaps optimal.

3) Deadlifts are probably one of the single most beneficial exercises you can do. If you don't wanna learn how to do them, fine, just realize you're leaving gains in strength and size on the table.

 

[Mandarin Duck]

1) That dude you worked with was wrong. Point blank.

Your chest can be completely developed while your back is lacking (in strength and/or size), and vice versa. Your back doesn't "allow" anything, except allowing you to do "back things".

2) Honestly, you're not gonna be doing enough on "shoulder day" to warrant it's own workout but how you laid it out is fine. Just not perhaps optimal.

3) Deadlifts are probably one of the single most beneficial exercises you can do. If you don't wanna learn how to do them, fine, just realize you're leaving gains in strength and size on the table.

I just need to learn the right form for deadlifts then.

I know I got fukked up so bad I was experiencing pain walking after that.

The amount of time I had to stop working out completely made me not even want to do them anymore.

I was a lot heavier than what I am now though.

 

[Son Goku]

I just need to learn the right form for deadlifts then.

I know I got fukked up so bad I was experiencing pain walking after that.

The amount of time I had to stop working out completely made me not even want to do them anymore.

I was a lot heavier than what I am now though.

Yeah, you need to get yourself a gym buddy. You need an experienced lifter or lifting coach, not a personal trainer, to show you what to do.

Gym buddy would be cheaper, if not free.

 

[Mandarin Duck]

Yeah, you need to get yourself a gym buddy. You need an experienced lifter or lifting coach, not a personal trainer, to show you what to do.

Gym buddy would be cheaper, if not free.

I'm going to take your advice and reintroduce deadlifts in my workout.

And I'm going to switch up the split.

After 2-3 weeks I'll come in here and tell you how that's going.

I really appreciate the advice.

My goal was to lose weight, I've done that.

I can start refining what I do to get better.

Thanks alot

 

[m0rninggl0ry]

I been meaning to make a thread like this for a while and I just saw some old pictures of myself.

I think at my heaviest I was 330.

I'm 210 now and I want to be under 200

Mostly intermittent fasting and a home gym routine.

Good for you!!!

 

[Splash]

Dope dope dope

 

[Neuromancer]

Slaute to you bro.

How often do you fast?

 

[Mandarin Duck]

Slaute to you bro.

How often do you fast?

Every day. On the weekends I start eating sooner and I don't have a window as small as 4 hours.

I'll usually start around 11:00am and stop eating by 7:00pm.