STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Anyone have a tight lower back? I stretch every morning and foam roll at night + stretch and the tightness will go away for a bit. However when I wake up in the morning or when I go about my day, the tightness returns. Before DL, squat and OHP, i make sure to stretch and i absolutely have no problems performing the lifts. During the exercise, my back feels completely normal and loose. I'll stretch after the lifts as well but the tightness will eventually come back a few hours later. There is no pain but what I feel like is just tightness. Shed some light here for the more experienced lifters?
do you sleep on your back? Side?
 
If I'm on my side, I have a pillow in between my knees. If on my back, the pillow is under my knees.

One thing that really helped me manage the lower back tightness is taking a lacrosse ball to the glutes During my warm up.
 
 
Question for you guys:

I'm doing IF right now with a 20 hr fast- 4 hour eating window.

I'm counting my macros and have been eating 1800-2200 calories in the 4 hour window.

Does it matter if those foods are "good" foods or "bad" foods.

What I mean is I've eaten Chick fil a, in n out, chipotle, and frozen yogurt when I'm allowed to eat.

Now I know those aren't "healthy" foods. But Calories are calories no? and I always hit my macros for weight loss. 

Will check weight Sunday to see how much I've lost in one week. 
Let me ask you this: if something is considered "bad" how could it possibly produce "good" results?

You know what foods you probably should and shouldn't be eating. If that stuff works for you and helps you reach your goals, then why wouldn't you do it? Just make sure you stay educated on what you're eating. New information comes out all the time so just stay up to date on it and form your own opinions.

Just remember there's more effects of eating certain foods than just looking fatter/skinnier. Just because you can gain weight from a Wendy's meal doesn't mean it's ideal for putting on lean mass or even ideal for your body in general.
 
If your goal is to just lose weight

Where the calories come from don't matter

Ask LuckyLuchiano about IF, he profited from that lifestyle and I don't think he was eating "healthy"
 
What part of the legs are you guys putting pillow under? I'm starting to get lower back discomfort when I try to sleep
 
Anyone ever feel a bit of discomfort in the lower back doing push press? It's strange cause I feel nothing when doing strict OHP but when it comes to push press my lower back flares up. I make sure to squeeze my glutes and not arch my back when it comes to OHP.
 
You're probably hyper extending, even though you don't think you are hyperextending.

Leading cause of lower back pain in overhead movments.
 
Thanks for the input.
Reason I ask cause I watch the hodge twins make a transformation and they aren't eating "bro foods". They're eating whatever they want.
The fast is easy as pie. Eat from 630-1030, fast from 1030-630 pm.
 
there was someone on bb.com that did a really successful cut eating only fast food. if you goal is strict weight loss, it's just a matter of cals in vs cals out.
 
Well the goal isn't strict weight loss per say, its to lose fat and build muscle.

From what I understand, When working out your body will go for fat storages for energy if you're fasted.

Which leads to higher fat loss and more muscle building.

Iono, I guess we'll see how my results are. Just wanted to check some of your guys opinion.

Right now my workouts are:

Monday Chest 5 workouts at 4 sets each

Tuesday Back 5 workouts at 4 sets each

Wednesday Shoulders 4 workouts at 4 sets each

Thursday Arms 4 bi workouts at 4 sets each 4 tri

Friday Legs 5 workouts at 4 sets each

Saturday Abs and calves/ cardio

Sunday Rest

So I believe I'm on the right track. Feels great working out fasted.
 
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Intermittent fasting is just an eating protocol... it's not gonna make you lose more fat eating a regular schedule.
 
satiety is the main reason most people like it and it's much easier to stay disciplined if you can only eat during a relatively short window.

try eating 2000 cals spaced out over 16 hours then try eating 2000 cals in 4 hours then report back which one was more fun :lol: not only that, the fasting gets much easier after a week.
 
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because the internet said so and people took it as a great solution
**cough gluten free / paleo cough**

(this wasn't me saying it doesn't work just it got popular and people ran with it)
 
satiety is the main reason most people like it and it's much easier to stay disciplined if you can only eat during a relatively short window.

try eating 2000 cals spaced out over 16 hours then try eating 2000 cals in 4 hours then report back which one was more fun
laugh.gif
not only that, the fasting gets much easier after a week.
exactly... makes cutting mentally easier for some.

That "leangains" dude started like a cult following plus people see pictures of his meals like this and get drawn to it.
 
^ looking at that picture doesn't seem appetizing to me at all. At least not in a 4 hour sitting.
 
well, the pic of the hot dogs and french toasts look like an awesome meal to me :lol:

finally bought a scale for our house since my wife asked for one. i need to cut 15# and more likely should cut 20#. not as bad as i though since i've been eating whatever the heck i wanted and that includes desserts after every meal plus snacks :smh:
 
heads up jaybird (the headphones you guys like) is having a father's day sale 30% off everything and free 2 day shipping w/ JBDAD30

uh there's a downside though. tried to order and apparently they are having some problems with their credit card systems and had to cancel my order...even though the charge went through.

needless to say you might have to try your luck. it's there if you want it. went ahead and got them through best buy instead. hate having my money ****** with like that.

hit 225 on front squat for a rep if that makes this more relevant.
 
Watched a guy in the gym walk up to the water fountain with his tub of c4 and take a scoop of it straight into his mouth, chased it with water. I dunno if i should think he's a boss or a clown lol.
 
Watched a guy in the gym walk up to the water fountain with his tub of c4 and take a scoop of it straight into his mouth, chased it with water. I dunno if i should think he's a boss or a clown lol.
He must watch the youtubes... 
 
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