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Heavy Duty Nation
112 members • Free
14 contributions to Heavy Duty Nation
8d •
Markus Reinhardt’s Late-Night Recovery Rule
Straight talk. This is something I’ve done every single time I want to lean out and actually shut things down at night. No guessing. No white-knuckling hunger. I’m 246 right now, pushing toward 220 and peeled, and this is one of the small moves that makes the cut predictable instead of miserable. Last meal rules: Protein goes up. Carbs stay low. Digestion stays slow. What I use: Greek yogurt (Fage-style) — thick, casein-heavy, sits in the gut and keeps hunger quiet. Salmon — quality protein plus fats that curb appetite and help recovery. Casein protein if needed, mixed thick, not like a drink. No late carbs. No “protein desserts.” No nonsense. This is a control move. It keeps hunger in check, sleep solid, and fat loss moving in the right direction. MR www.hitmanuals.com
2 likes • 7d
What time is your last meal. Immediately before bed or a few hours before? I usually take ZMA before bed - any concern with calcium in dairy interfering with mineral uptake?
12d •
4 Weeks HIT Progress
Jan 2nd in first pic to today Feb 1st Down about 12 pounds but stronger on every lift, some lifts up 10–20% Working out every other day on the workout plan Markus wrote up for me (following the work out exactly as prescribed) 35 yo, lifetime natural
1 like • 12d
@Markus Reinhardt yeah the strength gains were surprising. I thought I’d be lucky to maintain. But I guess my body has so much fat stored it doesn’t care that I’m in a deficit We’ll see if the gains keep going or level off with a continued deficit
1 like • 12d
@Markus Reinhardt do you think a lot of the strength gains from HIT in the beginning are neurological instead of actual muscle fiber based? I read somewhere that HIT creates a lot more of a neurological adaptation because the nervous system has to adapt to going to failure
13d •
New Routine
Has anyone tried the consolidated routine? I think I'm going to take a crack at it. I have been doing my current routine for about 3 months now and am looking to switch it up for another 3 months. Also, how often do you guys switch your routines?
3 likes • 13d
I tried it once about 10 years ago. It was a very bad decision. Lost of lot of muscle pretty quick. Although I was dieting as well… But it’s just not enough volume imo Ideal routine is must closer to optimal
16d •
Best Squat Alternative?
I’ve been doing traditional squats but looking to swap over to a machine style so I can push deeper to failure. I’ve already got leg press in the routine, so this would be an additional compound movement My gym has plenty to choose from: Hack Squat Roger’s Power Squat Pro Arsenal Pendulum Squat Belt Squat Which of these would you choose?
18d •
Cottage Cheese Before Bed
Markus you mentioned cottage cheese before bed as a slow digesting protein source. Since I’m cutting, right now I’ve pretty much been doing 250g liquid egg whites with one whole egg and lettuce with apple cider vinegar for dinner. Should I swap the eggs out for cottage cheese to have a slower digesting protein that feeds me through the night? I usually eat dinner around 6:30 PM, wake up and have breakfast at 3:30 AM and get to the gym around 4:15 AM
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