The big easy


Thierry Sanchez
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23-08

Kettlebell snatch variable load @20rpm for 10 min (x1 min@20kg +1min@24kg +1min@20kg+2min@16kg e.s)

5 min rest

Kettlebell snatch @24kg x1min e.s @22rpm

1 min rest

Kettlebell snatch @20kg x1min e.s @23rpm

1 min rest

Kettlebell snatch @16kg x1min e.s @24rpm

1 arm row @32kg x6-10 e.s throughout the day

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You're welcome Arcus.

I have mainly used 20-24hour fast once or twice a week in the past. Over the last 2 weeks I have been doing 16/8, but no food intake whatsoever until 1400. I plan to do it for a 5-6 week duration and see how it goes.

Then I eat, and have dinner around 1800 again and a big glass of milk or kefir around 2100.

I don't use protein powders or BCAAs, only creatine.

Check out this blog post too

I have had no problem training in a fasted statethose last 2 weeks, I train around 1030 and no problem by eating first at 1400.

I think for people who do not train kinda extremes like marathons or silly WODs day after day, it doesn't affect strength or endurance enough to be noticeable.

On the blog post there is a link to Mcfadden, a strongman from the early 1900, check it out doing 1 arm press with 50kg after a 7 day fast.

let me know how it goes!

Hej Thierry

Jeg har fulgt din log igennem nogen tid og finder den særdeles inspirerende. Særligt dit video post omkring IF, efterfølgende researchede jeg lidt på emnet og fandt neden for stående artikel:

http://www.wannabebi...ittent-fasting/

Derudover har jeg skaffet netbogen "Eat, Stop, Eat" som jeg ligeledes vil igang med at læse her i den kommende uge. For ideen er selv, at prøve kræfter med IF for, at se hvordan min krop vil reagere på det. Har i den senere tid kørt efter Carb cycling principperne og har mærket en mærkbar forskel på styrke og BF %. Men er gået lidt sur i det. Så efter at have læst lidt om den tilgang med 16-20 hours fasting han beskriver i artiklen kan jeg læse mig til, at det er lidt samme princip du kører efter med din 16/8 tilgang.

Jeg vil i den forbindelse høre om du ikke vil fortælle lidt mere uddybbende omkring din tilgang og den effekt du føler det har givet dig i form af styrke, energi overskud og hvordan med gravings i løbet af formiddagen, hvor du ikke spiser noget før kl. 14. Du har aldrig problemer med ikke, at føle nok energi til din træning?

Sidst men ikke mindst følger du protocolen alle ugens 7 dage og hvordan ligger du kalorie mæssigt sammenlignet med en "normal" spisedag. Indtager du samme mængde kalorier inden for dit 8 timers "spiserum" som du vil gøre normalt vis over en hel dag eller har du mindsket indtaget? :smile:

Håber du vil hjælpe mig lidt med, at besvare mine spørgsmål. :smile:

På forhånd tak!

Edited by Kousgaard
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Hi Kousgaard,

No problem.

In regards to strength, generally while fasting or while training in the fasted state, I do not feel any difference as to eating normally or training with food in my system.

I am not doing maximal strength training right now though, so I do know all there is to it ;-) But I doubt it would be any different.

Energy levels are really good throughout the day, but could also be due to the fact that my little boy is sleeping full nights now, hehe!

It never stopped me from training, so far. Then again, I am not training super hardcore, but I get results so it's working for me. At nearly 42, I am over training hard to be cool or prove anything. I try to train as little as possible while still being effective ;-)

I do not plan to put on much mass either. But everything is moving forward. Waist has decreased and shoulder/ chest are increasing. Can't wait to squat and deadlift again though. Soon ;-)

It is not like I am trying to get down to silly low bodyfat levels either. I think 8-12% is healthiest. Lower is good if you plan to go onstage, but I do not think it should be maintained for too long.

The biggest difference is how IF has positively affected my digestion. I've been taking 3 tabs of bromelain (ananas enzymer) for years to help digestion and general recovery. But there's always been some food combinations that left me a bit bloated. Now it's like I can eat just about anything without discomfort.

About feeling hungry, it goes in waves. So ignore it, get busy and you should be fine. I find one cup of black coffee early in the morning helps with that. So far there's only been 1 day where I thought stuff it, today I can't do this, I need to eat. No stress, there always tomorrow to get back on track.

So right now I am doing the 16/8 but I follow my recommendations, not Martin's. It has been a fine experiment, but I think I'll soon go back to 1-2x24 hours a week, see what happens during the change over.

Calorie wise, I do not track. I know I am roughly getting 80-100 g protein through my food, the rest?

I do not try to catch up as much as possible when I get to eat. I just eat my fill, enjoy my foods and that's it. Actually I think I just do not have to eat as much as before.

it's like I can still do the same things and feel good on less food.

But you know, some days, I eat more.Like yesterday it was my mother in law's birthday, so I had beer, cake and shit. What I like is that is balances out in the end, on the good side of things!

Hope this helped.

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Hi Kousgaard,

No problem.

In regards to strength, generally while fasting or while training in the fasted state, I do not feel any difference as to eating normally or training with food in my system.

I am not doing maximal strength training right now though, so I do know all there is to it ;-) But I doubt it would be any different.

Energy levels are really good throughout the day, but could also be due to the fact that my little boy is sleeping full nights now, hehe!

It never stopped me from training, so far. Then again, I am not training super hardcore, but I get results so it's working for me. At nearly 42, I am over training hard to be cool or prove anything. I try to train as little as possible while still being effective ;-)

I do not plan to put on much mass either. But everything is moving forward. Waist has decreased and shoulder/ chest are increasing. Can't wait to squat and deadlift again though. Soon ;-)

It is not like I am trying to get down to silly low bodyfat levels either. I think 8-12% is healthiest. Lower is good if you plan to go onstage, but I do not think it should be maintained for too long.

The biggest difference is how IF has positively affected my digestion. I've been taking 3 tabs of bromelain (ananas enzymer) for years to help digestion and general recovery. But there's always been some food combinations that left me a bit bloated. Now it's like I can eat just about anything without discomfort.

About feeling hungry, it goes in waves. So ignore it, get busy and you should be fine. I find one cup of black coffee early in the morning helps with that. So far there's only been 1 day where I thought stuff it, today I can't do this, I need to eat. No stress, there always tomorrow to get back on track.

So right now I am doing the 16/8 but I follow my recommendations, not Martin's. It has been a fine experiment, but I think I'll soon go back to 1-2x24 hours a week, see what happens during the change over.

Calorie wise, I do not track. I know I am roughly getting 80-100 g protein through my food, the rest?

I do not try to catch up as much as possible when I get to eat. I just eat my fill, enjoy my foods and that's it. Actually I think I just do not have to eat as much as before.

it's like I can still do the same things and feel good on less food.

But you know, some days, I eat more.Like yesterday it was my mother in law's birthday, so I had beer, cake and shit. What I like is that is balances out in the end, on the good side of things!

Hope this helped.

Tak for de hurtige svar.

De besvarede mine spørgsmål til fulde. Så nu prøver jeg, at kaste mig ud i det. Startede igår med, at spise mit sidste måltid kl. 21 og har endnu ikke spist idag andet end 1 shake efter træning her kl. 11 bestående af 30g low carb protein pulver og 10g kreatin og føler mig egentligt ikke sulten, som sådan. Så prøver, at holde den hen til kl. 14 også spise mit sidste måltid igen kl. 21. Passer også glimrende ind i min hverdag, da jeg ofte arbejde eftermiddag/sen aften også kan træne først på dagen.. :smile:

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26-08

Kettlebell snatch @24kg, level 5 @20rpm

Deck of cards: 20 min time limit

Jokers= rope skip x100

Aces, Kings, Queens, Jacks= Shouldering Sandbag @65kg x1

Hearts= Ice skaters @BW, e.s

Diamonds= Swings @36kg

Spades= 1 arm row @24kg, e.s

Clubs= Bulgarian bag spins @17kg, e.s

BP after 15 min stretch + relax: 120/84, HR80

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Thanks, the programming was do as many sets as I could throughout the morning that didn't interfere with my snatch training.

Usually that was about 4-6 sets, submaximal reps.

Alternated the following day with 1 arm rows.

As primitive and instinctive as there is ;-)

Now I have to leave them out, as I feel it will take too much of my recovery. Focus is kettlebell DM in October and also VM in November...so that's a lot of overhead work.

But at least I know now it doesn't that much time with minimal effort to get to that level!

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