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Hack My Workout Routine/nutrition for routine

Answered on June 27, 2016
Created September 01, 2013 at 9:14 PM

Hello all-

I have asked several variations of several questions before, but I think I finally can put down a basic plan of what I think I'm going to try in action, and I wanted some advice from any of the more experienced hackers-

I currently am focusing primarily on a gymnastics rings course, Rings 1, by GoldMedalBodies, which has upper body rings workouts 3x a week, alternating "pushing" days with "pulling" days, with 1 day of rest in between each workout. However, it can also be split up into a 4 day split, doing 2 days back to back, resting, then 2 more days back to back. The workouts for this consist of 3-5 exercises, with 5-12 repititions for 3-5 sets per exercise. On top of that, I have added in Handstands, Back Lever and Front Lever progressions, and planche progressions, so the main four static holds, and I've been doing 60s total of each, in as few sets as possible, before moving on to the next step in the progression.

An example pushing or "above the rings" day looks like this: 4 static holds, 45 sec rest in between work intervals, then: Ring dips, Tuck-to-tuck shoulder stands, ring pike pushups, RTO ring pushups, jump to dip(practice for MU's) and L-sit ring holds.(all 45 seconds of rest between sets)

There is no lower body work however. SO I was thinking of two possibilities for a workout schedule: One is to add in 2 different lower body exercises(such as weighted single leg deadlifts, pistols, single leg GH raises, stuff like that, always making sure it is challenging) to each of my workouts, and follow the 4x a week template. This would then allow me to do my one day of HIIT cardio(sprints, plyo, something like that) in the middle of the week.

The other option consists of 2 possibilities: Follow the 3x a week template for the Rings workout, and on 2 of the days I'm not working with the rings, go to a Crossfit gym and work the scheduled programming(which would take care of HIIT and legs in one go) OR do a plyometric-based leg routine (lasting around 40 mins to an hour) 1 of the days, and do HIIT in the form of sprints on one of the other days.

That leaves me with 1 day of yoga and 1 day of complete rest for both options.

For background info and goals: I'm 5'7", 17 years old, male, 114 lbs, and currently have been dealing with low testosterone levels and now, I've been taking antibiotics for 2 weeks to deal with an infection. My goals are to possibly gain muscle and POSSIBLY lose visible body fat over the next 2 months or so while I complete this rings training, which is something I have decided I have to commit to completing, because I have a problem with jumping from program to program, and want to succeed after putting my trust in something, just this once.... I know that I am underweight, and need to probably focus on building strength and size, but right now with my low-ish T levels, and given the fact I really want to get good with gymnastics rings and develop powerful upper body strength, I was planning to put that on hold until I completed this, and then try "Westside for Skinny Bastards," Jason Ferrugia's "MGS 2.0"(my friend has a copy he offered to lend me) or something similar.

So far, what I'd tried to do was a CKD, eating low carb(around 70-80 grams total), taking coconut milk and beef protein together post workout on my ring days, and eating no starch, sugar or fruit for 3-4 days, then having one day where I bump up the carbs mostly from sweet potato, fruit, and squash, all post workout and at night.

However, I have noticed that I look visibly "softer" and that I can't hit the same number of reps I could 3 days ago on certain ring exercises, along with having feelings of sore-ness in my chest, after not working it that day(and it hadn't been sore before)

**So I'm wondering if this isn't quite the best nutritional strategy, I assumed I could eat less carbs on this type of workout schedule because of the workouts not really using that much glycogen. Am I totally wrong about this?

I am getting this idea from Robb Wolf's many articles, but this one in particular- http://robbwolf.com/2012/12/19/carb-paleo-thoughts-part-1/**

He talks about how he "used to do gymnastics work and some strength work," (like what I thought I was doing) and thriving under a CKD approach. He even advises CKD's for power/strength athletes, which the realm of gymnastics falls into.

How wrong am I about this, because clearly something isn't working.. Any help would take a whole lotta' stress off me! Thank you

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:15 PM

also, what about the carb requirements of these Gymnastics workouts? One thing I can attest to is that I have never really eaten much starch, when I was trying to do "west-side for skinny bastards 3" during the past month, and adding considerably more to my diet in the meal I had post workout, I've noticed decreases in my level of lean-ness. could it be that I tried to add in starch too fast, (I was having up to 50 grams of carbs from starch only, plus more from veggies/fruit all at once during those meals) or just that I don't tolerate carbs well? (which is what I just decided must be true)

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:11 PM

efforts into a solid weight training program, if I could, and if I didn't have an interest in gymnastics, I would have started already. And I've always been curious about crossfit, and think the idea of having a community of workout buddies sounds really nice as opposed to having to do everything alone. I can do it, it'd just be nice to have support and not feel like I'm floundering around on my own, never getting anywhere

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:09 PM

I didn't think I could really gain much mass doing ring workouts, so as I said, I was going to merely focus on becoming strong and completing the ring program, then start one single program, one geared at heavy lifting and partially at hypertrophy, to really add the majority of the weight.. Why is crossfit specifically bad? I mean, the workouts are all short, and I'd be only doing 2 per week. Doing barbell lower body work isn't really an option for me right at the moment because I don't have access to a gym where I could use them, so that's another reason I was holding off on putting my

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2 Answers

1
C45d7e96acd83d3a6f58193dbc140e86

on September 01, 2013
at 09:50 PM

I would up your carbs to about 200g per day, and spread it out between 2-3 meals. As to the workout, pick something and stick with it for at least a couple months. As to legs, do either heavy lifting, or a mix of heavy lifting/plyometrics legs only. Don't add crossfit to the gymnastic rings workout or you will probably burn out or not get the benefits of the rings work. Muscles build while resting. Stick with the 3 day per week pattern, not 4 day, since you are pretty thin and want to build mass. Eat a ton of food.

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:11 PM

efforts into a solid weight training program, if I could, and if I didn't have an interest in gymnastics, I would have started already. And I've always been curious about crossfit, and think the idea of having a community of workout buddies sounds really nice as opposed to having to do everything alone. I can do it, it'd just be nice to have support and not feel like I'm floundering around on my own, never getting anywhere

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:15 PM

also, what about the carb requirements of these Gymnastics workouts? One thing I can attest to is that I have never really eaten much starch, when I was trying to do "west-side for skinny bastards 3" during the past month, and adding considerably more to my diet in the meal I had post workout, I've noticed decreases in my level of lean-ness. could it be that I tried to add in starch too fast, (I was having up to 50 grams of carbs from starch only, plus more from veggies/fruit all at once during those meals) or just that I don't tolerate carbs well? (which is what I just decided must be true)

458b7bac46cb9d6110245305ce8fae44

(88)

on September 01, 2013
at 11:09 PM

I didn't think I could really gain much mass doing ring workouts, so as I said, I was going to merely focus on becoming strong and completing the ring program, then start one single program, one geared at heavy lifting and partially at hypertrophy, to really add the majority of the weight.. Why is crossfit specifically bad? I mean, the workouts are all short, and I'd be only doing 2 per week. Doing barbell lower body work isn't really an option for me right at the moment because I don't have access to a gym where I could use them, so that's another reason I was holding off on putting my

0
242de29707a20334f5783742941455ea

on June 27, 2016
at 08:42 AM

Workout routine build stamina and strength. For that, you need to build a strong body by doing a full body workout or alternate workout routines for a particular part – upper body, lower body, or work pairs of muscle groups together. You need to design a workout routine only after clearly understanding the importance of health and safety in sports or else they may falter. 

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