I'm no longer a massive fatty (down to 5'10" maybe about 200 lbs from a max of about 260 at my worst) but I'd kind of like to lose those last 20 lbs and tone up, so I can start kicking people's asses and having various women I barely know eat delicious things off of my rock hard abs. What's a good way to go about making this happen?
I cut off all grain products--breads, crackers, pasta, etc.
I live in a pretty flat part of Seattle with a lake that's about a 3 1/2 mile run from my front door. I do that three or four times a week and the wife and I are going to be upping our mileage more and more to be ready for the half marathon.
Archie, just make sure that the whole wheat bread you're consuming has no HFCS. That shit is terrible.
:bow Greek Yogurt :bow2Definitely. You can't go back to the watery stuff after tasting the goodness of Greek yogurt.
SO GOOD
Breakfast cereals are terrible is you want to lose weight. It spikes insulin to high heaven. If you do like cereal and want to lose weight, either add more cardio or stick with All-Bran or Shredded Wheat.
What's weight gain powder?
QuoteWhat's weight gain powder?
Like creatine and the like. You mix it with water or milk.
I don't even know if you can build your forearms and wrist area.
I'm gonna make a serious (lol yeah right) attempt to gain some healthy weight. Do those weight gain powder thingies work? Went to GNC today just to look around, and a tub of what the clerk said was 'really kickass' weight gain powder costs about $40. I'm willing to buy it, but hell, if I can just buy an extra $40 worth of food, well...
I'd love to try out Rman's fasting as a good way to regulate leptin, but I do really ball-busting HIIT 4 times a week and it turns me into a ravenous food monster for a good 24 hours afterwards, making fasting hard to fit in.
I'm going to start stronglifts 5x5 in January to satisfy my workplace's "healthy living rebate" stuff for the new year. Which in turn will go to getting me a Logitech G27 (a reward for my toil!).
archie - the link to your new program appears to be broken. Stronglifts is a great program, and you should be able to keep doing it productively for much longer than 2 months. Why are you burned out on it? Did it make you excessively tired and sore, or did you just get bored? Or just plain wuss out? (it happens to most of us; may as well admit it if so)
edit: never mind, it finally loaded. Your old program looks a LOT better than your new one. The new one is the typical high volume, low weights, one billion isolation exercise crap that everyone does at some point, although it's only suited for a few people (serious bodybuilders with an emphasis on aesthetics rather than strength and conditioning).
If you're trying to lose 30lbs, you DO NOT need to achieve "the best pump you possibly can", quite the opposite. This program will, relative to other programs you could be doing, not get you strong, not get you fit or help you lose weight (your diet will do that if you stick to it - what you have there is pretty good).
uh, my goal is to make my shoulders and forearms not suck.
I don't even know if you can build your forearms and wrist area.
archie - the link to your new program appears to be broken. Stronglifts is a great program, and you should be able to keep doing it productively for much longer than 2 months. Why are you burned out on it? Did it make you excessively tired and sore, or did you just get bored? Or just plain wuss out? (it happens to most of us; may as well admit it if so)
edit: never mind, it finally loaded. Your old program looks a LOT better than your new one. The new one is the typical high volume, low weights, one billion isolation exercise crap that everyone does at some point, although it's only suited for a few people (serious bodybuilders with an emphasis on aesthetics rather than strength and conditioning).
If you're trying to lose 30lbs, you DO NOT need to achieve "the best pump you possibly can", quite the opposite. This program will, relative to other programs you could be doing, not get you strong, not get you fit or help you lose weight (your diet will do that if you stick to it - what you have there is pretty good).
I was getting uber bored on Stronglifts. I lost a ton of motivation and my lifts were suffering like hell and I need some variety. I don't like that program totally and have made some adjustments (I cut the redundant exercises and am only doing 8-10 reps pet set. I tried the 15,15,12,10 the first day and nothankyou).
edit: Now that I think of it, I think my squat technique (which I have always had a problem with) went to hell with the more weight I added to it. I was really drained after my squats and really half assed the rest of the exercises. Do you have any advice? I went from squatting ~75 lbs to ~185 within 2 months on SL.
Record a video and post it on here. I would still be doing squats wrong if Draft and Cormac hadn't looked over the vids I posted months back
I don't personally have any video recording equipment, but I will ask my friends about that some time today. Worse comes to worse, I'll ask people at the Y to critique my technique.
uh, my goal is to make my shoulders and forearms not suck.
I don't even know if you can build your forearms and wrist area.
If you don't know whether you can build your forearms and wrists (you can), chances are extremely high that you also need to work on the rest of your body as well. But it's good to have concrete, achievable goals no matter how arbitrary so let's look at what you can do.
- deadlifts. These are awesome for your whole body, and when you get up there in weight, your grip strength will be a major limiting factor. If you can't maintain your grip, you won't get the barbell off the floor, no matter how strong your legs, core and back are. It is impossible to deadlift 2x-2.5x your bodyweight and still have weak forearms and a weak grip. Learn to deadlift.
- kipping pull-ups. With regular or deadhang pull-ups, most people's arms/back give out long before their forearms/grip does (i.e. they get to the point where they can't lift themselves up any more long before they are in any danger of falling off the bar). With kipping pull-ups, grip becomes the major limiting factor for many people (for those with a strong grip, general systemic fatigue becomes the limiting factor). It is impossible to be able to do 20 straight kipping pull-ups without decently strong forearms and wrists. Learn to do kipping pull-ups. You can never have too many. 100 would be nice!
[youtube=560,345]6YByZOBUB1o[/youtube]
Kettlebell swings are also pretty awesome for grip strength. Just grab one and start swinging.
Note that all three of these are full-body, compound exercises that will help you get stronger and fitter generally if you do them hard, and do them right.
I don't even know if you can build your forearms and wrist area.
yeah you can, take a dumb bell in your hand, sit down rest your arm palm facing up on your thigh, scoot it up so your wrist is hanging down, do mini curls, voila
Can someone possibly recommend a leg strength training exercise, preferably free weights, that doesn't also target the lower back?I doubt it. And about creatine, I was under the impression that the effects of it aren't really known (in general and as it pertains to muscle growth).
Can someone possibly recommend a leg strength training exercise, preferably free weights, that doesn't also target the lower back?I doubt it. And about creatine, I was under the impression that the effects of it aren't really known (in general and as it pertains to muscle growth).
I suppose I'll use non free weight, then. I've never been one to use bitchness machines, but I'm not fucking up my back any more than it is.If your back is effed, why can't you do some back centric lifts (i.e. good mornings) to strengthen it? Or is it more severe than simple discomfort?
from what i've read a lot of people are quite fond of HITT
http://en.wikipedia.org/wiki/High-intensity_interval_training
Where is your back fucked up? Upper? Lower?
Do you ever feel the pain going into your leg, or is it focused on your back entirely?
Do you ever feel the pain going into your leg, or is it focused on your back entirely?
My back entirely. If I lifted my leg or tried to bend down, I'd feel a sharp pain focused on my lower back. And this lasted for 2 mos. There's no longer that sharp, focused pain any more, just some discomfort in the same area as before.
Do you ever feel the pain going into your leg, or is it focused on your back entirely?
My back entirely. If I lifted my leg or tried to bend down, I'd feel a sharp pain focused on my lower back. And this lasted for 2 mos. There's no longer that sharp, focused pain any more, just some discomfort in the same area as before.
What did the doctor say? You DID see a doctor, right? Tell me you saw a doctor.
That's not a diagnosis. A diagnosis is where he tells you what the problem is. A course of treatment could include "stop lifting" but that's something the two of you can agree on AFTER you find out wtf is wrong. If it's a permanent, serious problem, you need to find out what it is. If it isn't, then you're overreacting and missing out on the greatest strength-building exercise known to man. This is worth taking the time to find out.
1) SL suggests pullups being 3 sets to failure, but I can literally only do 1-3 pullups per set. Should I add more sets or accept I'll get stronger with time?
1) SL suggests pullups being 3 sets to failure, but I can literally only do 1-3 pullups per set. Should I add more sets or accept I'll get stronger with time?
One thing that helped me that may or may not work for you was a ramping set. So I'd do 1 pull up - rest 10 seconds - 2 pull ups - rest 10 seconds - 3 pull ups - rest and so on, until I hit 10 in one "set."
Then I'd start with 2 pull ups the next time, and so on. Might be worth a try, as it takes some pressure away from trying to hit a certain number in one go.
Uh, strength conditioning?
I saw "that" guy yesterday. He did two sets of 3 squats each and barely came down.I see this at the gym all the time, kind of like HSMP's story where the guy bends a few inches with alot of weight on (not 800lbs though). There is this one skinny kid who would do these 1/4 squats with the same weight that I was using, and then go to the leg press machine and throw on 4x45lb plates on each side. I have no idea what he's trying to accomplish.
The silly gym guy stories tend to run the opposite direction in Japan. 20yr old dudes who do their entire workout with nothing heavier than a 10kg curl bar, that sort of thing. Fine at the beginning, I suppose, but when you see the same dudes using the same weight for months on end...the urge to intervene rises.
I saw "that" guy yesterday. He did two sets of 3 squats each and barely came down.I see this at the gym all the time, kind of like HSMP's story where the guy bends a few inches with alot of weight on (not 800lbs though). There is this one skinny kid who would do these 1/4 squats with the same weight that I was using, and then go to the leg press machine and throw on 4x45lb plates on each side. I have no idea what he's trying to accomplish.
That's stupid. As if cavemen couldn't eat fruit and vegetables off a plant ::)
That's stupid. As if cavemen couldn't eat fruit and vegetables off a plant ::)
You fail at reading
They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck.
“Cavemen don’t eat nightshades,” Mr. Averbukh, 29, said. He explained that tomatoes are part of the nightshade family, arguing that they are native to the New World and could not have been part of humanity’s earliest diet. Mr. Durant shrugged. (Mr. Durant said later that there was nothing uncavemannish about eating tomatoes.)
That's stupid. As if cavemen couldn't eat fruit and vegetables off a plant ::)
You fail at readingQuoteThey regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck.
“Cavemen don’t eat nightshades,” Mr. Averbukh, 29, said. He explained that tomatoes are part of the nightshade family, arguing that they are native to the New World and could not have been part of humanity’s earliest diet. Mr. Durant shrugged. (Mr. Durant said later that there was nothing uncavemannish about eating tomatoes.)
The caveman lifestyle, in Mr. Durant’s interpretation, involves eating large quantities of meat and then fasting between meals to approximate the lean times that his distant ancestors faced between hunts. Vegetables and fruit are fine, but he avoids foods like bread that were unavailable before the invention of agriculture. Mr. Durant believes the human body evolved for a hunter-gatherer lifestyle, and his goal is to wean himself off what he sees as many millenniums of bad habits.
No, that's the intake required to maintain my weight with almost no activity. BMR is based off of height, age, sex and weight. I am just that heavy. My current goal is to eat about 2,000 to 2,500 calories per day and continue my game plan of strength training one day per week, hitting the gym one day per week and cardio four days per week.
... It's just telling you that I was really overweight and that I was eating way too many calories. :-\
So the Paleos aren't unanimous in what they believe in.
clutching at strawsThat's what I remembered last. I'm sticking to my guns.
I'm trying my best to ween off bread. That is my biggest weakness nutrition wise. Today my carbs consisted of a sweet potatoe, green beans, broccoli and a sandwich I had for lunch. :'(
Edit: At least it was whole wheat bread, but I still gotta try to cut it out.
I'm not sure why just being heavy means that you need more calories. Sure, it may take more to lug the extra weight around, but since most overweight folks are sedentary, I'd have thought that would even out.basal metabolic rate is the amount of energy you need simply to keep your cells alive. If you have more mass, you need more energy to sustain the body. This is even assuming you haven't eaten for a while as your digestive system uses a huge amount of energy. Probably if you go below your BMR, your body ends up hoarding fat.
I'm trying my best to ween off bread. That is my biggest weakness nutrition wise. Today my carbs consisted of a sweet potatoe, green beans, broccoli and a sandwich I had for lunch. :'(
Edit: At least it was whole wheat bread, but I still gotta try to cut it out.
Same here. I usually eschew grains during the week, basing most of my meals on protein, natural fats, vegetables, with some planned exceptions and forget about stuff on weekends due to drinking and eating out, etc.I'm trying my best to ween off bread. That is my biggest weakness nutrition wise. Today my carbs consisted of a sweet potatoe, green beans, broccoli and a sandwich I had for lunch. :'(
Edit: At least it was whole wheat bread, but I still gotta try to cut it out.
I just came back from a Indian curry buffet where must have had about 3 whole naans. Bread :drool
It's like booze - i know my body works better without it and I really can't defend my consumption of it in any way. I just can't stop. I did a low-carb diet for a year and by the end of it I was miserable, and the weight came back on as soon as I stopped. Moderating my intake is working out far better than going cold turkey.
Do you guys take any sort of supplements? I take a multivitamin and two fish oil capsules when I wake up. I'm trying to keep it cheap at the moment due to money concerns.
Yes?
I should also add that, being in Japan where it's easy to get awesome fresh fish, I eat a ton of natural fish oil anyway. If I lived in some landlocked Midwestern state, I'd be taking more than 15 caps a day probably. Google or youtube 'high dose fish oil' and 'Dr. Barry Sears' for more on the science behind this.
I should also add that, being in Japan where it's easy to get awesome fresh fish, I eat a ton of natural fish oil anyway. If I lived in some landlocked Midwestern state, I'd be taking more than 15 caps a day probably. Google or youtube 'high dose fish oil' and 'Dr. Barry Sears' for more on the science behind this.
I steered clear of fish for the longest time, only eating the "safe" varieties; prepackaged, which in some cases isn't a bad idea, but I had really been missing out. I don't trust the fish here though, not like I do back home, which is a problem. By far the biggest issues I have with healthy living is cost, and reading through the bits about origin, which is incredibly important with fish, and especially if you're cooking for yourself and a kid. I do it with chicken and egg too, but not necessarily for health reasons.
I did 3 x5 @ 231lbs (metric weights...it was 105kg) yesterday, new PR for a 5RM.Good work man.
I did 3 x5 @ 231lbs (metric weights...it was 105kg) yesterday, new PR for a 5RM.Good work man.
Did measurements today, after three weeks of working out. Lost 1.5" from my hip, 2.25" from my waist, 3" from my thighs and gained 2" on my arms. Chest remained the same. I'm assuming from gaining muscle.
Yay, tangible results for hard work! :rock
I have not weighed myself because - embarrassingly enough - I just ordered a scale that could handle my wide load last week. It has not arrived yet. My weight hasn't been exact for awhile now because of that, so I've been using measurements to track results. I'll be doing that in combination with my weight once the scale arrives.Aren't you in a gym, Wilco? Does it have medical style scales there in the locker room?
Since I've been going to fight club after getting back to Korea, my roundhouse kick has gotten pretty awesome again. It's a great feeling to knock the guy holding the bag back a few feet.
I really need to work on my defense more than anything. I should start jumping rope.
...and squatted 3x5 at 110kg/242lbs today. That's a PR in each of the last 3 sessions. What a fun, but terrifying program. I'm now warming up at weights that were PRs a few months ago.
Not gonna be catching :bow T EXP :bow2 anytime soon tho!
Sadly, i don't have a decade's worth of testosterone left to exploit, mostly likely; i'm 38 now so any big gains better come fast!
Sadly, i don't have a decade's worth of testosterone left to exploit, mostly likely; i'm 38 now so any big gains better come fast!
wait what? :o your pics make you look mid/late 20s.
duckman - Did you ever give that 1-3-5 progression for the deadlift a shot? If you're deadlifting heavy 3 times a week or so, it's a great way to build it up fast. In case you need a reminder, just take your 5RM weight, add 5lbs to it, do 1 rep. Then do 3 reps the next session, 5 the next. Then add 5lbs, go down to 3 reps. Add 5lbs more, do 1 rep, rinse and repeat. It's a crazy fast progression but you'd be surprised how much you can milk it.
Does this work well for increasing your max in other lifts?
I just cannot believe that meal was so destructive. Rack of lambs + green beans + potatoes + Amstel Lite + Nutter Butter pie.
The pie was the worst. After checking the nutritional content online, a single slice is supposed to be for four people (it was just a slice, everyone got their own dessert!) and the entire slice was something like 1,700 calories!
I couldn't even eat all of it and that was even after boxing it to take home.
:lol
It's not the end of the world. Well, it probably is if you wake up tomorrow back at Outback with your face in a Bloomin Onion or whatever that thing is called.
duckman - Did you ever give that 1-3-5 progression for the deadlift a shot? If you're deadlifting heavy 3 times a week or so, it's a great way to build it up fast. In case you need a reminder, just take your 5RM weight, add 5lbs to it, do 1 rep. Then do 3 reps the next session, 5 the next. Then add 5lbs, go down to 3 reps. Add 5lbs more, do 1 rep, rinse and repeat. It's a crazy fast progression but you'd be surprised how much you can milk it.
Did 15 minutes of HIIT today. I was barely able to walk after I was done. :rock Then I gorged on green beans and skinless boneless chicken breasts for dinner. I ate an entire can of green beans and two breasts in less than 10 minutes. I haven't been that ravenous for food in years.
Cormac, I've been bugging the Northwest Crosffit guys down the street from my house for a shirt for you. Hopefully I can get you one.
For lfiting: I would give Stronglifts a shot. Here is the link to it (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It has been the simplest lifting plan I have ever done, and also one of the most grueling. I have noticed some very good gains in my legs since I started it 3 months ago. I was going to do some other trash I found at bodybuilding.com but Cormac talked me out of it and I'm glad he did.Carbs post workout are fine, especially after strength training workouts. Stick with the higher quality stuff, though--yams, sweet potatoes, etc. Just pair it with protein for best recovery.
For cardio: do whatever works for you! If you don't like HIIT, then by all means do long distance running. I have a very short attention span and get bored after about 20 minutes, so HIIT is perfect for me. I normally do a 15 minute HIIT routine on my non lifting days.
My routine right now is:
M/W/F - Stronglifts (I might do 20 minutes low intensity cardio in the evening, but I don't do it all the time)
Tu/Th/Sa - 15 minutes HIIT
Su - Rest
Nutrition wise: I am trying to lose fat so I keep my caloric intake between 1800 and 2000 calories a day with an emphasis on protein. Carbs are my biggest weakness so I try to curtail them after lunch time and focus on veggies. My carbs consist of oatmeal, wheat bread (I'm trying to cut that, though) and sweet potatoes.
Nutrition is my biggest weakness by far, especially on the carbs side. I lack self control and will pig out if given the chance. I would suggest www.fitday.com to track your calories (and guilt trip you into eating healthy :teehee). You should try to curtail carbs, but don't totally eliminate them.I think I have an app on my phone that links to that site. I input all my foods in there and specify portions etc. It even scans barcodes on food items to obtain the nutrition facts automatically. I think it's for that site. If not I've heard of it elsewhere. Thanks!
If you're losing 1-2 pounds a week just keep doing what you're doing, because it's working. :):D
I just finished an intense HIIT session and had a protein shake and a bowl of oatmeal. :rockWhole pizzas when i worked at pizza hut :'(
But I'm talking about in general. I remember eating whole boxes of cereal in one sitting during my fatty days.
I lost 24 lbs. this month.holy shit dude! Good job!
My arm was giving me a bitching pain last night with butterflies. i'll see how it is tomorrow. It felt fine when I quit and feels fine now. But it was a sharp ass pain in my upper right arm.
I think I really fucked up my shoulder the other day. My squat set-up is less than ideal, so I twisted my arm resetting the bar. Today I have limited movement, think I might hold off on lifts for a while.
you can definitely tighten up the nutrition considerably, from what I've read.
If you can get wild-caught salmon, that's a pretty awesome fish. Mackerel is very fatty, but highly nutritious, and doesn't have a very strong taste if you are unfamiliar with fish. Generally, search out predatory fish, and avoid farmed fish.
I will eat tomato sauce, though.
In terms of veggie matter, I pretty much eat broccoli, cauliflower, carrots, spinach and sweet potatoes. I don't like salad, onions make me sick and I don't like fresh tomatoes/mushrooms. I will eat tomato sauce, though.
Is there a way to do that with hiking up the calories too much?
Willco. Be honest... since losing weight... has it been easier to see... it
I have not exceeded 78g of fat the past five days (except Outback!), is that too little?
So, you think maybe more red meat? Almonds?
Mups:If it's not too much to ask, could you maybe hit me up with a workout program for after I plateau? I'd like something that an experienced person recommends so I'm not wasting my time with shit that doesn't work. Thanks for all the info!
What you're doing will work to an extent but it's not optimal by any means. It's too complicated and too random, and there is needless duplication. As duckman says, squats AND leg press is silly - leg press is a distinguished mentally-challenged fellow version of a proper squat. If you do the squat right, you shouldn't be CAPABLE of doing leg press afterward. (the reason it's distinguished mentally-challenged is because your back is completely supported throughout the lift, so you lose all the benefit to your back - people only like it because they think OMG I'm pressing 400lbs! They're not).
Curls and rows are not terrible to start off with (they're safe and easy to do correctly) but your goal should be to build up to pull-ups, power cleans and deadlifts, which have a far greater benefit. But these require decent strength and/or technique so no need to jump straight in on them if what you're doing is working for you at the moment. Just remember this for when you plateau (which you will).
You are very much correct in your observation that the 'pump' is mostly temporary from this kind of isolation work. To get bigger, you actually need to move heavy weights, and EAT. You're effectively on a calorie-controlled diet - your arms aren't going to gain two or three inches no matter how many curls you do.
archie - the HIIT stuff is great, I love it too. But it doesn't go well with a stronglifts-style program. You're really slowing the strength gains by doing all that extra stuff, because there is no way you can recover adequately over the long term. I'd cut down to one session a week and add in more work slowly only if you are still seeing consistent strength gains. (if you don't want consistent strength gains, on the other hand - dump stronglifts!). Always remember that strength gains and conditioning gains are mutually opposed. Improving both at once is a slow process and many people get the balance wrong and end up not making decent progress in either. The program you have chosen is designed around strength ONLY by experienced pros - i'd stick to it as written for at least a couple of months before dicking with it.
:rock
Good job!
I'm heading to the gym tonight and I'm dropping the leg press. I'm going to add some weight to the squats. 150 has been light as hell so far. So I'm thinking at least another 20 or 30 pounds.
Should I stop stacking so much on my bench press? Maybe just do the warm up and stop stacking down afterward?
Free range stuff isn't too expensive at some farmer's market in the States. Can't speak for Japan, obviously, where farmland is at a premium.
The only really good to increase protein intake is just by eating nuts or any other vegetable with high protein since he won't need more than 100g a day. Even if it's a free range grazing cow, the red meat will still have a lot of fat and won't really be a great source of everyday nutrition.So, you think maybe more red meat? Almonds?Red meat - delicious as it may be, it's hard to actively recommend it on health grounds unless we're talking about the expensive free-range stuff. The fat in most red meat is filled with all the nasty growth hormones and pesticides and shit. You should really be slicing that stuff off (which is a crime but that's our modern food production system for you).
Frozen chicken breasts
If I was only looking at nutrition, I wouldn't avoid something because of pesticides and hormones. Hormones do affect animal behavior/welfare but it's laughable that people get afraid of pesticides.
I only regurgitate scientific information from other scientists when I talk about nutrition. pesticides can't have any danger and for hormones, there's some debate about if it's possible but there's nothing to suggest that it's a real danger for human health. I would personally avoid anything with hormones (for animal welfare) and antibiotics (for bacterial resistance) though. I wasn't sure if cormac was just saying general facts about free-range cow meat or if he was being serious.If I was only looking at nutrition, I wouldn't avoid something because of pesticides and hormones. Hormones do affect animal behavior/welfare but it's laughable that people get afraid of pesticides.Given that you're wrong pretty much all the time about pretty much everything, I'll be extra careful from here on. :omg
The only really good to increase protein intake is just by eating nuts or any other vegetable with high protein since he won't need more than 100g a day. Even if it's a free range grazing cow, the red meat will still have a lot of fat and won't really be a great source of everyday nutrition.So, you think maybe more red meat? Almonds?Red meat - delicious as it may be, it's hard to actively recommend it on health grounds unless we're talking about the expensive free-range stuff. The fat in most red meat is filled with all the nasty growth hormones and pesticides and shit. You should really be slicing that stuff off (which is a crime but that's our modern food production system for you).
If I was only looking at nutrition, I wouldn't avoid something because of pesticides and hormones. Hormones do affect animal behavior/welfare but it's laughable that people get afraid of pesticides.
I live in Iowa so access to organic stuff is pretty easy (even if we're surrounded by shit from Monsanto) without being too expensive. There's always a meat locker in a small town that carries grass fed free range beef for $1-2 a pound more than the other stuff. Even better would be to buy a quarter of a cow with others.so you would actually buy a quarter of a cow? how long does that last and what's the difference versus grain-fed?
My parents live in the country so we grow our own vegetables and fruit as well.
1) Nuts aren't a vegetableyeah, you're right. Technically, cucumbers and corn wouldn't be considered vegetables either if you want to be technical. regardless, fat isn't usually too big of a deal if it's not saturated fats. red meat obviously has a lot of saturated fats so while it tastes a lot better than almonds/beans, it should still only be eaten occasionally.
2) Nuts are mostly fat, not protein
3) Good luck finding other vegetables that are high in protein - all I can think of are legumes, i.e. beans, which have their own issues.
Moose is awesome, but my wife doesn't like wild game.
:rock
Good job!
I'm heading to the gym tonight and I'm dropping the leg press. I'm going to add some weight to the squats. 150 has been light as hell so far. So I'm thinking at least another 20 or 30 pounds.
Should I stop stacking so much on my bench press? Maybe just do the warm up and stop stacking down afterward?
quick answer on the squats: there's no point in doing more than 5 reps. Squats need to be as heavy as you can manage, 3 reps or 5 reps per set being optimal. DO NOT jump up 20 or 30lbs at a time. You only get one back and one pair of knees - and you're not going to be setting any world squatting records tomorrow anyway. Do it 5lbs at a time, and if at all possible, get someone who knows what they're doing to watch you as the weight climbs. Your form WILL get worse and worse as the weight rises. What you think is safe form at 150lbs may fuck you up at 200lbs.
I'm gonna lay off the butterflies for a couple of sessions. my shoulder still hurts
i added in the pullups today. goddamn that shit worked my biceps good. should I just do point of failure on one level of assistance? or should I change the assistance as needed to meet a certain number of reps?
It's mostly dizziness, which I've read can be the result lack of sufficient calories.
In case you haven't got the message yet, I don't recommend doing any exercises for specific body parts. The usefulness of benching is highly overrated. It's by no means a bad exercise but everyone seems to want to do it all the time. I don't get it. People who can't do 10 solid push-ups will fuck around on the bench for half an hour, wasting their time and everyone else's (people who might actually want to lift some weight with that barbell, for example).Awesome. Thanks! Well I started on Friday adding 3 sets of pushups after my workouts specifically because my ability to do pushups was pitiful. I've been throwing dips in randomly, but I'll try to make them a bigger part of my overall workout. Thanks again!
Anyway, if you're doing it and you like it, that's fine. Push-ups are essential, and if you need more of a challenge, buy some rings and do dips on them. Even regular dips are a huge challenge for most people, even ones who can bench all day. (which sort of shows you how pointless a big bench is).
Yeah dips are pretty good. For a while, every week I'd alternate between benching and dipping.I think I might do this! Thanks!
Stuck at squatting 225 for the 3rd day in a row. :maf I can never seem to seal the deal with the last set. I usually have to stop at the 3rd rep, and also my technique seems to be declining. :/
I might be moving in that direction. At least half and half it for now. I was pretty disappointed in myself with how many pushups and crunches I could do so I'm thinking fixing that foundation will be good for when I want to push heavier weights and more intense lifting (deadlifts and whatnot).
Dear FitnessBore,
I have read nothing else of the thread. What type of exercise / workout machine should I use to make my large tummy not so large? I appreciate the upcoming answer.
:-\ I'd read but I'm at work and the shit is kinda hitting the fan.
Dear FitnessBore,
I have read nothing else of the thread. What type of exercise / workout machine should I use to make my large tummy not so large? I appreciate the upcoming answer.
:-\ I'd read but I'm at work and the shit is kinda hitting the fan.
Dear FitnessBore,
I have read nothing else of the thread. What type of exercise / workout machine should I use to make my large tummy not so large? I appreciate the upcoming answer.
:-\ I'd read but I'm at work and the shit is kinda hitting the fan.
Cardio of any sort is good for weight loss. Getting on the elliptical machine is a pretty low-impact way to start out.
Honestly the war against a belly is won at diet level, not exercise one. It's also much a much harder fight at first, as you basically have to undo all of the bad eating habits that put on the pounds in first place. And the human brain/physiology does not like to unlearn habits.
I was considering getting an elliptical machine, this pretty much cements it. Especially if I can still play video games while using it.
Eating healthier would be awesome, but I don't know if I can stomach fast food salads and such. And I don't have time to prepare food.
As in I haven't even had time to shave before rushing into work lately. And I do not have attractive facial hair. It's like ginger pubes all over my chin and cheeks. :-\
I want an Eliptical machine so bad.
A rowing machine would be a far better investment than an eliptical machine. Neither would compare to a barbell in terms of bang for buck though. I'm not convinced that a bench is particularly necessary though...get a squat rack first!
But what am I doing talking to someone who can't be bothered to read all the other fucking thousands of words I've already typed in this and other threads.
A rowing machine would be a far better investment than an eliptical machine. Neither would compare to a barbell in terms of bang for buck though. I'm not convinced that a bench is particularly necessary though...get a squat rack first!
But what am I doing talking to someone who can't be bothered to read all the other fucking thousands of words I've already typed in this and other threads.
Sorry, I didn't read your post, what was that?spoiler (click to show/hide):-*[close]
As in I haven't even had time to shave before rushing into work lately. And I do not have attractive facial hair. It's like ginger pubes all over my chin and cheeks. :-\On a positive note, if you ever shave but find that you need ginger pubes all over your chin and cheeks, let me know and I can set that up for you. :-*
Dear FitnessBore,
I have read nothing else of the thread. What type of exercise / workout machine should I use to make my large tummy not so large? I appreciate the upcoming answer.
:-\ I'd read but I'm at work and the shit is kinda hitting the fan.
1. Cardio
2. Stronglifts (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/)
3. Eat healthier
4. ???
5. Profit
I think it depends on how experienced a lifter is. It is very much possible to gain strength and lose weight. They're called "newbie gains" IIRC. They don't last long though.
Edit: Looks like you already said it. Time for me to go bed! Although even whilst bulking, I did cardio a day a week.
Just nailed 3x5@115kg/253lbs, for those keeping score. Felt soo much easier than on Monday.damn dude! congrats!
NOW TO EAT :drool
Did my first set of deadlifts ever the other night... been doing exercises on machines (with a barbell for biceps) for a while, but now think I'm gonna transition to freeweights.
Been doing a lot of incline situps lately, how many should I be aiming for? I do 20-15-15, and after that I feel like I'm about to die :P
Squatted 230 today. :rock I actually figured out my legs were not far enough apart so I adjusted that and it became a (relative) cinch.
I guess I'll know the point where I should stop doing 5 sets :lol
question, some dude at the gym was telling me to do pullups with palms facing me. He said that works bicep better. I still finished my sets with palms facing forward, but what's the difference and what do you recommend?
Every other week, I did one set of 20 reps for squats. Walking down a flight of stairs was a struggle. As was walking but it was never the day after squats, it was the day after that where it became really painful.
I miss those days.
Every other week, I did one set of 20 reps for squats. Walking down a flight of stairs was a struggle. As was walking but it was never the day after squats, it was the day after that where it became really painful.
I miss those days.
I've heard of this...Mark Rippetoe advised if for 'anyone who wants to grow themselves a pair of legs' :lol
There is also a deadlift version but that just sounds too sick for me.
I really don't have any equipment at home right now and a gym membership is still out of reach for the moment, so I've been doing basic cardio and some body weight routines for a little bit of strength-building.I can't really comment on your routine since I'm not informed enough to really make statements.
My usual is:
- Walk/Jog 1+ miles a day
- A mixture of jumping jacks and step exercises
- Upper Body (M,Th) - Push-ups, Planks, Ect
- Core Body (T,F) - Crunches, Planks, Ect
- Lower Body (W,Sa) - Squats, Calf Raises, Ect
- Cardio only on Sunday
The two main problems I've been running into is long work days and specifically how to fit in time for exercise on those days (I'm on an EMS/Hospital schedule so I sometimes work from 9a-1a two or three days in a row). I also have trouble restarting after losing momentum from days like that. Not only my exercise, but my diet suffers too.
Diet, BTW is the most important part in any of this, IMO.
To get the most out of it, you're supposed to do literally nothing else, right?
There have been a few threads on this on the crossfit boards - some people reported blacking out mid-rep around the high teens :lol Scary, scary stuff.
I keep posting this but just in case: full-fat is actually better in almost all instances because the fat blunts the insulin spike. Full-fat milk, for example, is fairly close to a 1:1:1 ratio for protein, fat and carbs i.e. pretty close to an optimal macronutrient ratio. The low-fat versions are all messed up by contrast..
In other words, full-fat everything, all the time :rock
I keep posting this but just in case: full-fat is actually better in almost all instances because the fat blunts the insulin spike. Full-fat milk, for example, is fairly close to a 1:1:1 ratio for protein, fat and carbs i.e. pretty close to an optimal macronutrient ratio. The low-fat versions are all messed up by contrast.
In other words, full-fat everything, all the time :rock
I keep posting this but just in case: full-fat is actually better in almost all instances because the fat blunts the insulin spike. Full-fat milk, for example, is fairly close to a 1:1:1 ratio for protein, fat and carbs i.e. pretty close to an optimal macronutrient ratio. The low-fat versions are all messed up by contrast.
In other words, full-fat everything, all the time :rock
I'd get sick if I drank full-fat milk. :yuck
I keep posting this but just in case: full-fat is actually better in almost all instances because the fat blunts the insulin spike. Full-fat milk, for example, is fairly close to a 1:1:1 ratio for protein, fat and carbs i.e. pretty close to an optimal macronutrient ratio. The low-fat versions are all messed up by contrast.
In other words, full-fat everything, all the time :rock
I'd get sick if I drank full-fat milk. :yuck
smh
oh well, try to derive some joy from your bleak and drab existence, it was nice knowing you.
btw, i talked to some friends about a Hitachino trip. PM me your email and i'll start an email chain with them and see if we can figure something out.
So last year I started and finished the 100 pushup program http://hundredpushups.com/. Took me way more than 6 weeks (about 3 - 4 months, I think). Not having a goal, I started the program again 2 weeks ago, this time on push up bars. WAY harder. Breezed through week 1 and 2, managed week 3. But week 4 is hard. I'm at the set of week 4 day 2. Don't know if I'll ever get to 100, but the program is challenging and doesn't require that much time and that's good enough for now.
I also bought the Iphone app so I don't always have to write it down and I can track my progress more easily.
I could never work out in the morning. I usually get my workouts in after work. Doing so combats the evening malaise pretty well.
My wife gets up at 5am to go the gym.
I know they say to work out at or near the same time every day, but my schedule doesn't allow it. I work out whenever I can, but I usually prefer in the mornings if I can. It gives me more time to goof around with my kid in the afternoon.
Lots of Crossfitters follow randomized schedules for this reason. Although I think waking up just to workout, then going back to sleep is a bit much. But there are folks who see a benefit to training that way (first responders who may get woken in the middle of the night and have to go from 0-100 real fast).
The hardcore also eat 'randomly', i.e. intermittent fasting. Seems to work really well for many.
So last year I started and finished the 100 pushup program http://hundredpushups.com/. Took me way more than 6 weeks (about 3 - 4 months, I think). Not having a goal, I started the program again 2 weeks ago, this time on push up bars. WAY harder. Breezed through week 1 and 2, managed week 3. But week 4 is hard. I'm at the set of week 4 day 2. Don't know if I'll ever get to 100, but the program is challenging and doesn't require that much time and that's good enough for now.I'm on week 5. I can do 60 in one go, atm. Started at 30 when I began the program 21 days ago.
I also bought the Iphone app so I don't always have to write it down and I can track my progress more easily.
I bought bars similar to this model last year.
(http://www.fitnesslifegezondheid.nl/images/Tunturi/2008/08TUSFU019.jpg)
Cheap and they're better than these, which I initially bought.
[mg]http://images.luckyvitamin.com/mgen/merchandizer:77980.jpg[/img]
These suck, they broke after a few times and they don't grip that well to the floor.
I destroyed 240 today. I was dreading it when I was walking to the squat rack, but once I started it went really smoothly. It almost seemed to easy. :lol
I ran six miles tonight without stopping once! I rock!
I ran six miles tonight without stopping once! I rock!
Weren't there any buses running?
oh, your ass is MINE now
And what are you doing to motivate yourselves?
Other than Cormac, who seems to be doing this to maintain fitness, how many of us are doing this to lose weight or just get healthy? And what are you doing to motivate yourselves?
It would be farewell to booze and simple carbs but I could do it.
Could you really say farewell?
Other than Cormac, who seems to be doing this to maintain fitness, how many of us are doing this to lose weight or just get healthy? And what are you doing to motivate yourselves?
Am I suppose to feel sit ups at the top part of my legs after doing them?
I'm going to try to monitor myself. After weeks of losing weight, I've lost NOTHING this week. But I've been sick as a dog and not really watching what I drink/eat and not working out. I haven't gained anything, but I don't like staying at the same weight for more than five days.Plateaus are normal. You've lost a lot in a short time. Initial fat loss is mostly water, which is normal since the fat metabolism is very dependent on H2O.
It could be muscle gains. Are you doing tape measurements and the like?
I don't think I've even eaten over 1,700 calories today! Gaining weight despite measuring all my food and exercising daily. :-\
I might as well eat a bunch of red meat!
Though it probably all depends on how much you weigh. If you're hardly eating anything compared to how much you weigh (like if you're 300 lbs and eating only 1500 calories), then it could be that your metabolism has crashed and burned. In which case, the best thing to do would be to re-evaluate what you're eating, take a day off from the diet every 7-14 days, and go from there.
I had a grand total of three glasses of wine this entire week, and accounted for their calories!
... the egg substitutes are lower calories, so they win.
I had a grand total of three glasses of wine this entire week, and accounted for their calories!
... the egg substitutes are lower calories, so they win.
Yeah, but rule one of nutrition is always EAT REAL FOOD. I don't even know what egg substitutes are.
Man I love nit-picking other people's diets while i've gained 15lbs in the last 6 weeks. Had BBQ ribs and beer last night :smug
How do you measure bodyfat %?
Routine:Have you not been following the thread? Cormac is gonna rip this routine :P
- 4 day workout schedule, but go to the gym 4-6 days a week.
- Day 1: Chest
- Day 2: Arms
- Day 3: Back & shoulders
- Day 4: Legs
- Abs every other day
- Use free-weights instead of resistance machines whenever possible
*looks outside*
*sees snow*
Welp, today is my rest day! I might do some situps and pushups, but that will be it.
Ok willco you are next. Lets see it.
Routine:Have you not been following the thread? Cormac is gonna rip this routine :P
- 4 day workout schedule, but go to the gym 4-6 days a week.
- Day 1: Chest
- Day 2: Arms
- Day 3: Back & shoulders
- Day 4: Legs
- Abs every other day
- Use free-weights instead of resistance machines whenever possible
Ok willco you are next. Lets see it.
Oh god, I've got enough insecurity about my body shape as is!
... I stepped on the scale after doing 41 minutes of the elliptical today, and it was back down again, but I got two different readings (about 2 lbs. difference). I don't know. Maybe my body is like some kind of SCIENCE EXPERIMENT and cannot reach stable mass.
Ok willco you are next. Lets see it.
Oh god, I've got enough insecurity about my body shape as is!
... I stepped on the scale after doing 41 minutes of the elliptical today, and it was back down again, but I got two different readings (about 2 lbs. difference). I don't know. Maybe my body is like some kind of SCIENCE EXPERIMENT and cannot reach stable mass.
Dude, I said it about a page back but you seem convinced that you are a unique and beautiful snowflake. EVERYBODY GOES THROUGH THESE FLUCTUATIONS. It's why weighing daily is pretty much devastating to your mindset. You will NEVER see a consistent downward trend if you weigh yourself that often. If your mood becomes too closely tied to what the scale says, you're setting yourself up for a nasty relapse into bad habits, followed by GENUINE weight gain. You haven't even been on this program consistently for a month yet!
Sometimes as little as a few bites of something is enough to satisfy your cravings. If it stops you from thinking about it for weeks, it'll probably help rather than hurt. Once you stop eating junk food, you quickly realize how bad most of it tastes anyway.
Ok willco you are next. Lets see it.
Oh god, I've got enough insecurity about my body shape as is!
... I stepped on the scale after doing 41 minutes of the elliptical today, and it was back down again, but I got two different readings (about 2 lbs. difference). I don't know. Maybe my body is like some kind of SCIENCE EXPERIMENT and cannot reach stable mass.
Dude, I said it about a page back but you seem convinced that you are a unique and beautiful snowflake. EVERYBODY GOES THROUGH THESE FLUCTUATIONS. It's why weighing daily is pretty much devastating to your mindset. You will NEVER see a consistent downward trend if you weigh yourself that often. If your mood becomes too closely tied to what the scale says, you're setting yourself up for a nasty relapse into bad habits, followed by GENUINE weight gain. You haven't even been on this program consistently for a month yet!
this. pick ONE DAY A WEEK and weigh yourself. stick to it.
DiGiorno has a 200 calorie pizza out. I haven't tried it myself, but the low carb count along with 11g of protein sounds intriguing
http://www.kraftrecipes.com/products/productinfodisplay.aspx?siteid=1&product=7192100932 (http://www.kraftrecipes.com/products/productinfodisplay.aspx?siteid=1&product=7192100932)
Did 3 sets at 250 today. I'm thinking about deloading and working on my technique. It is really starting to suffer. Cormac, how much should I deload by? I was thinking ~25 to 30 lbs.About 10% is usually a good place to start.
Did 3 sets at 250 today. I'm thinking about deloading and working on my technique. It is really starting to suffer. Cormac, how much should I deload by? I was thinking ~25 to 30 lbs.About 10% is usually a good place to start.
People get hung up on their form, take 20% off their back and now guess what? You aren't lifting enough to tax yourself, and whatever form you're learning at 80% 5RM isn't going to help a bit at 100% 5RM.
Okay, kind of a weird question, dunno if anyone here might have an answer for this. For weight gain, preferably building muscle, is the amount of protein you consume in a certain type of food more important than how many calories it contains?For protein, you'll generally need 2g protein/kg that you weigh per day, which is really easy to get through a normal diet. Some people get all hyped over some protein shake/powders or whatever but there's no reason to use those unless you have to get like 300 grams a day, which wouldn't apply to any normal person.
For example, say hypothetically that you eat food that contains about 70 grams of protein, and has 1000 calories. Is that better than eating a food that might have 30 grams of protein, but has 2000 calories?
you crazy son of a bitch, duckman
Couldn't agree less. Have you ever tried building muscle?But I'm not trying to tell him how to get ripped. The guy sounds like he feels underweight and wants to know generally, how each food group is used by his body. He mentioned preferably building more muscle than anything else while he gains weight but if he was very serious about getting cut, then he would have posted all sorts of information about his workout schedule and anecdotal stuff he knows and whatever.
I honestly don't know why anyone would seriously take advice from am nintenho. I imagine him walking into an E.R. in scrubs telling other doctors to do completely insane stuff in pseudo-medical babble, and then the real doctor shows up and goes, "Who the fuck is this guy?"
I try not to be dick to others online, so my apologies, am nintenho, but is English your second language? I have a hard time understanding your posts most of time. Again, no offense.yes, it's my "native" language. Which is why I have to point out that you made a typo.
Aren't you GOMADing, Cormac?
I honestly don't know why anyone would seriously take advice from am nintenho. I imagine him walking into an E.R. in scrubs telling other doctors to do completely insane stuff in pseudo-medical babble, and then the real doctor shows up and goes, "Who the fuck is this guy?"
:lol I've been tempted to keep track of it and make an amnintenho encyclopedia of dis/misinformation (covering games, medicine and everything else!), but I'm just not that motivated. But, yeah.
a kinda random update thing:
after regularly doing pulls up now for the past few weeks, I feel like I knock out a dozen easy underhand, but I can't do a single overhand. Are the muscle groups that different? I don't know if I should just blame it on my right arm (it has acted weird since I broke it when I was a child) and never attempt them again. Like, I can even do a single up underhand pull up now.
a kinda random update thing:
after regularly doing pulls up now for the past few weeks, I feel like I knock out a dozen easy underhand, but I can't do a single overhand. Are the muscle groups that different? I don't know if I should just blame it on my right arm (it has acted weird since I broke it when I was a child) and never attempt them again. Like, I can even do a single up underhand pull up now.
I had the same result at first. Try changing to a narrow grip at first, as it feels closer to the underhand version.
I'm so excited right now. I started my squats today at 225 since I was planning to deload. I did the first set and thought "this isn't going to help me". On a whim I put the weight to 255 and I did my entire 5x5 routine. Fuck I am sore but I feel like a million bucks right now.
You're a fucking beast!
I thought I was awesome doing 4 miles in about 35/40 minutes. Didn't you say it takes you like an hour? That's insane.
Seven mile run today! I feel pretty good, too!
I'm so excited right now. I started my squats today at 225 since I was planning to deload. I did the first set and thought "this isn't going to help me". On a whim I put the weight to 255 and I did my entire 5x5 routine. Fuck I am sore but I feel like a million bucks right now.
:rock
That's something like a 25% increase in your 5Rm so far, right? Congrats!
Couldn't agree less. Have you ever tried building muscle?
Did you get any funny looks while squatting the bar with ten pound weights on each side?
Did you get any funny looks while squatting the bar with ten pound weights on each side?
Did you get any funny looks while squatting the bar with ten pound weights on each side?
Nah. Everybody has to start somewhere! And the squat rack is usually dead. Most people are working on their curls. :teehee
Did you get any funny looks while squatting the bar with ten pound weights on each side?
[youtube=560,345]http://www.youtube.com/watch?v=E9_amg-Aos4[/youtube]
[youtube=560,345]http://www.youtube.com/watch?v=E9_amg-Aos4[/youtube]
Hey guys, I need some help
I'm stuck at 205 in squats. I can do 5x5 at 205. If I up it to 210, I can never get the last set. What should I do?
I'm definitely eating and resting enough. I'm squatting every other day. I feel great and full of energy.
To be honest, I'm thinking it may just be a confidence issue. I never get to where I can't make it back up on the squat. It's just that by the end of the 4th set, I'm thinking "There is no fucking way I have another set." I usually do 2 or 3 of the next set and I'm pretty damn sure if I go down for the next rep I'm not coming back up.
Squatting is the 4th thing i do in my routine. I do bench first, then pullups, then dips and then squats followed by pushups and situps.
I abhor the bench press. I can barely do 140.That is really weird. I can bench 250+, but squats of ~200 are still difficult for me :-\
Squatting is the 4th thing i do in my routine.There's your problem (one of them :P). Do squats first because they are the hardest exercise.
I'm definitely eating and resting enough. I'm squatting every other day. I feel great and full of energy.
To be honest, I'm thinking it may just be a confidence issue. I never get to where I can't make it back up on the squat. It's just that by the end of the 4th set, I'm thinking "There is no fucking way I have another set." I usually do 2 or 3 of the next set and I'm pretty damn sure if I go down for the next rep I'm not coming back up. But I mean, they should be getting easier, no? I've been stuck at 205 for about 4 or 5 sessions now.
Squatting is the 4th thing i do in my routine. I do bench first, then pullups, then dips and then squats followed by pushups and situps.
I abhor the bench press. I can barely do 140.That is really weird. I can bench 250+, but squats of ~200 are still difficult for me :-\Squatting is the 4th thing i do in my routine.There's your problem (one of them :P). Do squats first because they are the hardest exercise.
kestastrophe - this bench thing is out of control. Disparities like yours are pretty common. Then again, so many people cheat like crazy on the bench that I always take what people say with a huge pinch of salt. Dudes at my gym grab the bar near the collars and move it maybe 3 or 4cm each rep, or have their buddy pull the bar up for them for the last 3 reps in a set of 5. All we can do for these people is shame them with properly executed heavy deads and squats, I suppose.I do not disagree about benching being out of control. Now that I feel that I know a little bit about lifting, I don't understand all the fuss. But in highschool, that was all that any dudes did. And I still see guys at the university gym that are walking around with huge arms, doing curls and benching a truck, with tiny chicken legs :lol. It must be a uniquely American phenomenon, something to do with compensating, etc.
Yeah, I was thinking about that. I guess I'll try that tomorrow.
My ego is probably going to take a hit when I can't bench what I usually bench because of squatting first :'( haha
I abhor the bench press. I can barely do 140. I would rather do 1000 military presses over a single bench.
Looks like I dropped 4 lbs. this week. I shall double my efforts!Goddamn you're going to be sexy in no time!
ShogunofFear is planning to startup P90X in the next few weeks. Wants me to do it too, but I don't think I'm ready for that yet.Almost everyone I know that did P90X gave up after a couple of weeks. I heard it's grueling as fuck.
Looks like I dropped 4 lbs. this week. I shall double my efforts!Goddamn you're going to be sexy in no time!ShogunofFear is planning to startup P90X in the next few weeks. Wants me to do it too, but I don't think I'm ready for that yet.Almost everyone I know that did P90X gave up after a couple of weeks. I heard it's grueling as fuck.
do it and let us know how it goes!Looks like I dropped 4 lbs. this week. I shall double my efforts!Goddamn you're going to be sexy in no time!ShogunofFear is planning to startup P90X in the next few weeks. Wants me to do it too, but I don't think I'm ready for that yet.Almost everyone I know that did P90X gave up after a couple of weeks. I heard it's grueling as fuck.
Yea, I've heard its grueling as fuck too and a look at the wiki page just seems to confirm it. I'd rather start off with the previous version, the Power 90, to be honest.
DB bench - benching with 2 dumbells.
Not something I do myself, but DBs are in many ways superior to barbells because of the increased stabilization requirements. Plus, it's waaaay easier to bail on the bench with DBs - just drop them to the side. You'll probably find you need significantly less weight with DBs than with a bar.
I might try that. I avoid dumbells usually because of all the people that focus on them. That area of the gym is ALWAYS full. And it's a bunch of tiny dudes with huge arms staring at themselves in the mirror for 90% of the time. They do one set and stare at themselves for 20 minutes
A story from a co-worker, who did a kettlebell intro class at his gym (apparently these are all the rage). One of the women in his class insisted on using a 2 pood kettlebell (32kg) which is pretty insane to begin with. She then proceeded to knock herself out with it. She's lucky she just winged herself - if she'd dropped it square on, her head would have exploded like a pumpkin.hahahahaha
A story from a co-worker, who did a kettlebell intro class at his gym (apparently these are all the rage). One of the women in his class insisted on using a 2 pood kettlebell (32kg) which is pretty insane to begin with. She then proceeded to knock herself out with it. She's lucky she just winged herself - if she'd dropped it square on, her head would have exploded like a pumpkin.hahahahaha
I saw a lady get punched in the "kickboxing" class. she got all out of sync. and when they were told to move forward and jab. She turned around to jab and got nailed in the face. It was awesome.
hahahahahahaA story from a co-worker, who did a kettlebell intro class at his gym (apparently these are all the rage). One of the women in his class insisted on using a 2 pood kettlebell (32kg) which is pretty insane to begin with. She then proceeded to knock herself out with it. She's lucky she just winged herself - if she'd dropped it square on, her head would have exploded like a pumpkin.hahahahaha
I saw a lady get punched in the "kickboxing" class. she got all out of sync. and when they were told to move forward and jab. She turned around to jab and got nailed in the face. It was awesome.
True story, Fear, in our gym's version of that, actually almost full steam kicked a woman in the face because she was out of sync. Would have been a Shawn Michaels superkick style on too. His foot was like centimeters from her face.
the guided bench/squat machines, while easier than normal bench/squats, help improve form in most cases. I still use them occasionally to keep my form in good shape and if there are no open spots when im working out.
I'll eventually man-up and post a couple of pics for u guys to laugh at.
They're irritating ME.:rofl :rofl
I swear to God, Japanese males must be the weakest creatures on the planet. I know there are a few who break the mold but my god, when you see someone SITTING DOWN to do curls with a DB that looks like a ballpoint pen with cock rings at either end, you just want to slap them silly. We only have a few grunters though, mostly Americans. I mean, sometimes grunting is inevitable when finishing a hard rep...but not every damn rep with a 10kg curl bar with no weight on it.
the guided bench/squat machines, while easier than normal bench/squats, help improve form in most cases. I still use them occasionally to keep my form in good shape and if there are no open spots when im working out.
I'll eventually man-up and post a couple of pics for u guys to laugh at.
Sadly, they don't because they make you move in a very different way from if you were doing a real squat. Never use them, never. You don't want to make Draft angry.
They're irritating ME.:rofl :rofl
I swear to God, Japanese males must be the weakest creatures on the planet. I know there are a few who break the mold but my god, when you see someone SITTING DOWN to do curls with a DB that looks like a ballpoint pen with cock rings at either end, you just want to slap them silly. We only have a few grunters though, mostly Americans. I mean, sometimes grunting is inevitable when finishing a hard rep...but not every damn rep with a 10kg curl bar with no weight on it.
Yeah, I grunt usually on my last rep sometimes but I don't do it obnoxiously. Just when it's getting really rough.
How about the huge roided out guy who makes enough noise to get everyones attention and never gets through the full range of motion? Then he stands by the machine so that everyone knows "that guy is squatting a ton!"
I always see a bunch of guys using the smith machines for bench but doing very little weight and literally throwing it in the air and catching it, coming down and on the way up throwing it up again.
Are they just having fun? Doing it because it looks 'cool'? or is that actually some sort of exercise?
I always see a bunch of guys using the smith machines for bench but doing very little weight and literally throwing it in the air and catching it, coming down and on the way up throwing it up again.
Are they just having fun? Doing it because it looks 'cool'? or is that actually some sort of exercise?
Then he stands by the machine so that everyone knows "that guy is squatting a ton!"
:rofl :rofl :rofl :rofl :rofl :roflThey're irritating ME.:rofl :rofl
I swear to God, Japanese males must be the weakest creatures on the planet. I know there are a few who break the mold but my god, when you see someone SITTING DOWN to do curls with a DB that looks like a ballpoint pen with cock rings at either end, you just want to slap them silly. We only have a few grunters though, mostly Americans. I mean, sometimes grunting is inevitable when finishing a hard rep...but not every damn rep with a 10kg curl bar with no weight on it.
Yeah, I grunt usually on my last rep sometimes but I don't do it obnoxiously. Just when it's getting really rough.
How about the huge roided out guy who makes enough noise to get everyones attention and never gets through the full range of motion? Then he stands by the machine so that everyone knows "that guy is squatting a ton!"
OMG, we had one of those in the gym I go to. Guy actually showed up in what amounted to a speedo and muscle-t to work out in. A bunch of people complained.
Gym manager goes over: Sir, that is inappropriate.
Guy: What? my shirt?
manager: no, that *points at guy's crotch* is inappropriate. I'm gonna have to ask you to change sir. We have several complaints.
guy: fuck off
manager: sir, if you wont change we will have you escorted out.
guy leaves in a huff. tries to come back in same outfit 3 days later. is promptly refused entrance to the gym.
there is a dress code at the gym that disallows that (since there isnt a pool at this gym) but the guy kept ignoring it.
They're irritating ME.:rofl :rofl
I swear to God, Japanese males must be the weakest creatures on the planet. I know there are a few who break the mold but my god, when you see someone SITTING DOWN to do curls with a DB that looks like a ballpoint pen with cock rings at either end, you just want to slap them silly. We only have a few grunters though, mostly Americans. I mean, sometimes grunting is inevitable when finishing a hard rep...but not every damn rep with a 10kg curl bar with no weight on it.
Yeah, I grunt usually on my last rep sometimes but I don't do it obnoxiously. Just when it's getting really rough.
How about the huge roided out guy who makes enough noise to get everyones attention and never gets through the full range of motion? Then he stands by the machine so that everyone knows "that guy is squatting a ton!"
:lol I never understood it. And I always see a few people a week doing it. I think uninformed people have seen other people doing it and it seems like a good idea to them.I always see a bunch of guys using the smith machines for bench but doing very little weight and literally throwing it in the air and catching it, coming down and on the way up throwing it up again.
Are they just having fun? Doing it because it looks 'cool'? or is that actually some sort of exercise?
No they're just gigantic pussies. If they want to throw something, give them a kettlebell and hasten their departure from the gene pool.
I rarely grunt, but I do swear. A lot. Depends on the exercise of course, but I don't think I've completed a deadlift session post-200lbs without following up with a long explanation of the utter fuckness of it. It's probably good that we never signed up for the YMCA gym.hahahahaha
:teeheeThey're irritating ME.:rofl :rofl
I swear to God, Japanese males must be the weakest creatures on the planet. I know there are a few who break the mold but my god, when you see someone SITTING DOWN to do curls with a DB that looks like a ballpoint pen with cock rings at either end, you just want to slap them silly. We only have a few grunters though, mostly Americans. I mean, sometimes grunting is inevitable when finishing a hard rep...but not every damn rep with a 10kg curl bar with no weight on it.
Yeah, I grunt usually on my last rep sometimes but I don't do it obnoxiously. Just when it's getting really rough.
How about the huge roided out guy who makes enough noise to get everyones attention and never gets through the full range of motion? Then he stands by the machine so that everyone knows "that guy is squatting a ton!"
Dunno about this one Mups - sounds like you just can't take your eyes of his dreamy pecs and tight butt.
btw it's 5.30 am in Japan and I can't sleepsounds like it's time to hit the gym!
btw it's 5.30 am in Japan and I can't sleepsounds like it's time to hit the gym!
i could just beat off again and try to get back to sleep
I always see a bunch of guys using the smith machines for bench but doing very little weight and literally throwing it in the air and catching it, coming down and on the way up throwing it up again.
hahahaI always see a bunch of guys using the smith machines for bench but doing very little weight and literally throwing it in the air and catching it, coming down and on the way up throwing it up again.
Technically that would be a plyometric exercise, but it seems sort of daft. Why not just do explosive push ups? You should ask them that, and also ask them to demonstrate such push ups.
Saturday morning, yes. Yeah, why not. You never know your luck. alright, later folks.later!
coolest thing about my gym is the 68 year old trainer who is as strong or stronger than most of the roided up body builders and beats 18-20 yr olds in bodybuilding competitions.hahaha
Saturday morning, yes. Yeah, why not. You never know your luck. alright, later folks.later!coolest thing about my gym is the 68 year old trainer who is as strong or stronger than most of the roided up body builders and beats 18-20 yr olds in bodybuilding competitions.hahaha
The coolest thing about my gym is all the fucking milfs and hot girlfriends who come just to watch their roided out boyfriends lift. These women don't do any exercise themselves, but they're still wearing tight ass spandex. Fuck man.
worst thing? all the old dudes letting their shit hang out everywhere in the locker room. especially when they start talking to you all excited and you know that if you move your eyeballs a centimeter south a wiggling worm is bouncing around like it took a bump of meth down there.
especially when they start talking to you all excited and you know that if you move your eyeballs a centimeter south a wiggling worm is bouncing around like it took a bump of meth down there.
Like I said, I only consumed 800 calories for the day prior to the pizza! That's worth something, right? :-\
It's pretty mind boggling that a personal pan pizza accounts for almost half my calories for the day. It really puts things in perspective. I just wish I had not eaten it so late - there was no time for dinner in between working out and going to the movies. By the time I was out, Pizza Hut was the only thing open.
It sounds like he had 800 calories before the pizza. Don't fret, Willco. A cheat meal every week is good to help keep yourself motivated.
Yeah, that was before the pizza. I topped out at 1,500 for yesterday.
Forgive meWhat do you mean, even with the pizza? Are you offsetting your total calorie intake with whatever calories were "burned" during exercise?fatherCormacaroni, for I have sinned: I purchased and ate an entire personal pan pizza from Pizza Hut.
The only thing I can say for myself is that I did my daily 41 minutes of cardio, two sets of crunches and dumbbell curls. Even with the pizza, that really only puts me at 1,500 calories for the day.
Alright, fresh question. With a "routine" that involves squats, what the hell does one do to avoid getting a damned bubble butt? Right now it's still squarely in the aging pornstar territory, but I can tell where this is heading.
Yeah, I need to do something about these rippling biceps, oaken shoulders, washboard stomach and steely thighs as well :gloomy
Firm and round is fine, I just don't want a freakish balloon rumpListen to yourself. You're like one of these women afraid to touch a barbell because they'll "blow up."Yeah, I need to do something about these rippling biceps, oaken shoulders, washboard stomach and steely thighs as well :gloomy
Truth be told, I think the wife is getting mildly tired of me complaining about my frame becoming just a bit too beautiful. Also, comments like "my beautiful legs sure do hurt from all that heavy liftin'!" seem to inspire less chuckles with each repetition. All this beauty puts a strain on my act. :gloomy
Peeked at the scale today. We're are at 40 lbs. of weight loss in two months.
Getting some money my way. Putting $100 of it into footwear. I'm thinking of either getting a pair of Nike Free's or Vibram Five Fingers. If neither of those, some traditional running sneakers. I think I'm really going to hit some crossfit regimen and stick with it (instead of purely running). The Vibrams look very interesting in that regard.
Getting some money my way. Putting $100 of it into footwear. I'm thinking of either getting a pair of Nike Free's or Vibram Five Fingers. If neither of those, some traditional running sneakers. I think I'm really going to hit some crossfit regimen and stick with it (instead of purely running). The Vibrams look very interesting in that regard.
Not many Crossfitters actually do their workouts in Vibrams, I think. Many people wear them for running or recreational sports/outdoor stuff but there's no real benefit to wearing them indoors while lifting weights or doing sit-ups or whatever. I have 4 different kinds of footwear at my desk at work that I can take to the gym depending on what I'm doing, but to be honest, for most stuff you can just go barefoot if your gym will let you.
Cormac, how do those vibram things work anyway? The toes are individual, I get that, but it seems like a real tight mold would limit it to a very narrow foot and toe shape. Is the material very flexible? I'd imagine those would be great if I picked up free running again.
I only ask because some cat in the GAF fitness thread was talking about counting calories, and he was saying stuff like, for the week he'd be at 2,000 a day if you offset what he ate with what he burned off doing cardio, and I was like bro, you are eating in excess of your maintenance level by like... hundreds of calories.The average person would need a little under 2,000 Calories a day just to satisfy their basal metabolic rate (http://en.wikipedia.org/wiki/Basal_metabolic_rate), or else their body would not be getting enough energy to do basic processes and would start storing fat. If the guy is actually doing an hour a day or something on an elliptical machine, then he would actually need probably around 3,000 calories to stay fit. In fact, if he burns around 2,000 Calories (which is only really only a threat during marathons) then he would get to "the wall" (http://www.runningplanet.com/training/marathon-wall-how-to-beat-it.html) where his body has no more glycogen left and if he has enough endurance/training, then his body would start burning the fat directly.
Anyway you should eat more than 1500 calories a day and also eat more fat.
I think you can safely throw a few plates on the bar for the first deadlifts, seems like it would be almost too light to get started with just the bar. Whatever works, though.
Cormac, how do those vibram things work anyway? The toes are individual, I get that, but it seems like a real tight mold would limit it to a very narrow foot and toe shape. Is the material very flexible? I'd imagine those would be great if I picked up free running again.
I guess ill start with 35s. No wooden plates. Should I do deads and squats on the same day? What muscles do deads specifically work?
It just occurred to me that I've only been doing deads for like 6 months. I guess people weren't so full of shit when they said that the weight, and the strength to pull it off, would increase rapidly.
I figure you've done enough heavy-ish squatting by now to appreciate the importance of good form. By all means, send us video! Don't forget to wear spandex :-*:o I think my wife would be jealous ;)
I assume it's because lifting with hot, sweaty dudes makes you really horny.
I always see railthin asian girls which is what turns me off. I'm into thick hispanics. Can I be fulfilled with thick asians a la reon kadena???
revenge for that avatar!
I got a new 5RM on the squat last night at 265lbs, twice. Still need to do it 3x before I move up though. archie, this is your chance to overtake!
One thing I've noticed since I started lifting...
I'm hornier than fucking ever. I get a hard on so goddamn easily. My wife asked me today what has been going on because she said it's like it never goes away now. I can only attribute it to lifting really. I mean, I've always been a pretty horny guy, but this is fucking ridiculous.
yeah, that's what i'm scared of. I know i can do parallel because I usually do. I just sometimes notice that I don't. I want to correct that before I move on. Best to fix bad form before it gets worse, no?
also, i saw a dude yesterday squatting 225 and he wasn't even doing 45 degrees. I don't understand the point in that. You're putting in the effort and the time to get somewhere, why half ass it? it's not going to do you any good and it's only a waste of time. Like the guys who never do the full range of motion on bench. why?? is it a pride issue? Maybe they just don't want to admit that they need to take it down a bit? or has no one told them they're doing it wrong?
20 minutes of cardio's not enough, probably, but how long should I lift weights? Till I can't anymore, or until I've done every single machine I want to use in the room?
20 minutes of cardio's not enough, probably, but how long should I lift weights? Till I can't anymore, or until I've done every single machine I want to use in the room?
This is like asking if you should smoke pot before driving a schoolbus, or just stick to vodka.
blue, post pics of your body.
Yes, the style of workout that works fine for an elite athlete on roids with nothing else to do all day but get blown, lift and wonder if the peak of his bicep is at just the right elevation yet.
Yes, the style of workout that works fine for an elite athlete on roids with nothing else to do all day but get blown, lift and wonder if the peak of his bicep is at just the right elevation yet.
Agreed on the cardio. Long runs are the fastest muscle-melting mechanism yet discovered other than WoW. Sprint! Get it over with. Would you rather look like a marathon runner or a sprinter like Ben Johnson? Train like the one you want to look like! If you need to travel long distances, take the bus.
blue, post pics of your body.
Oh, Himu :-[
I've been out of the gym for around a year now though and haven't run for a bit, I'm a bit doughy :-\ . I just need to hit the pavement for a month and I won't be pudgy.
Himumu: I do weightlifting one day and then cardio the next and switch like that. I do about 30 minutes of cardio, but I don't do HIIT. It's not too long to where it impedes my growth, but not too short that it's worthless. HIIT is most definitely better for burning fat and not destroying your muscle, but I just don't like it. If you like it, I would do HIIT for a few minutes. But if you insist on doing them on the same day, everything I've read says to do it after weightlifting.
and in my experience, isolated training (arm day, leg day, back day, etc) is a much more temporary gain than doing full body workouts. When I would take a break after isolation, the pump would pretty much disappear and i'd give up a good percentage of recent gains I'd made. I took a week off full body workouts and it only took me a day to get back to where I was before and then surpass it. just my experience.
Shit'll you a booty too (you're roommate will thank you, Himu).:lol :lol
I didn't mean it like it was some secret I found. I should have specified that it doesnt impede my growth too much. I can still make good gains with it. I found a balance good enough for me while understanding i am forfeiting gains. Just implying himu could do the same if he was determined to do both.
You's guys need to try running stairs. It'll kick your ass quick, so you're in and out. Shit'll you a booty too (you're roommate will thank you, Himu).
You'd get your physique a lot quicker if you used Wii Fit!I didn't mean it like it was some secret I found. I should have specified that it doesnt impede my growth too much. I can still make good gains with it. I found a balance good enough for me while understanding i am forfeiting gains. Just implying himu could do the same if he was determined to do both.
No sweat - I know what you mean. Just trying to keep the (non-deliberate) misinformation ITT to a minimum. There is so much wrong-headed bullshit about diet and fitness out there. Somedays i'd rather be a Wii fan :gloomy
You'd get your physique a lot quicker if you used Wii Fit!I didn't mean it like it was some secret I found. I should have specified that it doesn't impede my growth too much. I can still make good gains with it. I found a balance good enough for me while understanding i am forfeiting gains. Just implying himu could do the same if he was determined to do both.
No sweat - I know what you mean. Just trying to keep the (non-deliberate) misinformation ITT to a minimum. There is so much wrong-headed bullshit about diet and fitness out there. Somedays i'd rather be a Wii fan :gloomy
And fuck running stairs. Oh jesus, fuck them up the ass. No no no no no no no. My legs hurt just thinking about it. not for me! no, sir!
You'd get your physique a lot quicker if you used Wii Fit!I didn't mean it like it was some secret I found. I should have specified that it doesnt impede my growth too much. I can still make good gains with it. I found a balance good enough for me while understanding i am forfeiting gains. Just implying himu could do the same if he was determined to do both.
No sweat - I know what you mean. Just trying to keep the (non-deliberate) misinformation ITT to a minimum. There is so much wrong-headed bullshit about diet and fitness out there. Somedays i'd rather be a Wii fan :gloomy
And fuck running stairs. Oh jesus, fuck them up the ass. No no no no no no no. My legs hurt just thinking about it. not for me! no, sir!
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Da fuck.
Am i a fighter or some shit? Training for Fight Night?
Aesthetics bitch, that's why people go to the gym, so you happen to get wealthy as a bonus, awesome. But i'm not going to be stronger or faster.
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Cormac, I normally agree with and have followed you on a lot of things you have said, but I have to say I disagree this time.
I think cardio is a vital part of weight loss. Having a healthy diet and regular exercise (cardio) are both key elements to losing weight. Take it from somebody who has tried. Every time that I've tried to lose significant weight, my success has been measured by how many calories I'm taking in and a substantial amount of cardio on a regular basis. Dieting alone usually results in people losing no more than 10-15 lbs.
I actually discussed this with the ER physician I was working with a couple of weeks ago. He also works as a cardiologist and is greatly respected for his knowledge and skills where he practices. We talked about my recent weight loss and he asked if I was doing a lot of cardio. He told me that that in all of his years in medicine, the majority of his patients seeking to lose large amounts of weight included heavy cardio in their daily lives. "Simply put," he said, "You gotta burn nearly as much of that shit (calories) as you put in."
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Da fuck.
Am i a fighter or some shit? Training for Fight Night?
Aesthetics bitch, that's why people go to the gym, so you happen to get wealthy as a bonus, awesome. But i'm not going to be stronger or faster.
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Da fuck.
Am i a fighter or some shit? Training for Fight Night?
Aesthetics bitch, that's why people go to the gym, so you happen to get wealthy as a bonus, awesome. But i'm not going to be stronger or faster.
Ask yourself: do any of the people you want to look like in the world of sports or athletics train the way you do? If not, how do you expect you're going to get to look like them? You think Usain Bolt spends much time on the eliptical?
Don't do cardio for weight loss. Do it for your HEART and LUNGS.
Weight control is done with FOOD.
The gym is for improving your body's CAPABILITIES.
Cormac, I normally agree with and have followed you on a lot of things you have said, but I have to say I disagree this time.
I think cardio is a vital part of weight loss. Having a healthy diet and regular exercise (cardio) are both key elements to losing weight. Take it from somebody who has tried. Every time that I've tried to lose significant weight, my success has been measured by how many calories I'm taking in and a substantial amount of cardio on a regular basis. Dieting alone usually results in people losing no more than 10-15 lbs.
I actually discussed this with the ER physician I was working with a couple of weeks ago. He also works as a cardiologist and is greatly respected for his knowledge and skills where he practices. We talked about my recent weight loss and he asked if I was doing a lot of cardio. He told me that that in all of his years in medicine, the majority of his patients seeking to lose large amounts of weight included heavy cardio in their daily lives. "Simply put," he said, "You gotta burn nearly as much of that shit (calories) as you put in."
Just because it's the most common way to lose weight does not mean it's the best. Cardio is the only form of physical training most people ever do; by extension, it has the highest correlation with losing weight. That does not imply a causative relationship.
That said, cardio is certainly extremely helpful if you want to lose weight. I didn't say otherwise. I didn't say don't do cardio. You need to understand WHY exercise helps you lose weight though, which is something I've been trying to get through Willco's head as well. You do it to improve your body first, which then allows you to burn calories more efficiently later. The problem is that most people continue doing cardio only, long after it has made all the improvements it is going to make in your body. It then becomes a crutch that they need to keep the weight off, i.e. I ate 2,000 calories today, I have to do my 30 mins of cardio! As soon as people stop the cardio, they put the weight back on. Which - no offense but i've seen pictures - I'll wager right now is a phenomenon you have experienced personally.
andrew, good post. I'm busy at work but will definitely respond later. Lots to chew on there.
Would you not say that it's important to still exercise regularly (this time, cardio and strength) for the purposes of maintaining physical fitness? Maybe you don't do it to build muscle or lose weight, but just to keep the body you have.
My other question (and I want you to know that I really am looking for your opinion, not just sniping you for an argument) is this: what do you do when diet stops being enough? Every diet is slammed with the dreaded plateau of weight loss, and this is where a lot of people lose hope and give up. I am actually coming up on my plateau now. But I am determined to get past it. Is it healthy/safe to lower your calorie intake at this point? Do you load up on a certain vitamin/mineral to power through it?
180 situps today. Up from 144 Sunday. Also 63 pushups today. Up from 53.
:D180 situps today. Up from 144 Sunday. Also 63 pushups today. Up from 53.
:bow
I have no idea what you are doing right now so I have no idea how to advise you on a plateau. In general, though, I advise setting performance goals, not weight goals. If you get to the point where you can, say, deadlift 400lbs AND run a 400m in 60 seconds or less, your weight will be close to ideal. Aim for that. Even if you fall short, you'll probably still look and feel pretty awesome. (I'm shy of both myself...these are fairly lofty goals for a middle-aged man who sat on his ass most of his life).
Andrwfields, I'd suggest doing stuff like playing basketball or if your gym has it, racquetball or something.
Those activities have always done a lot more for me and from people i've seen lose weight. One thing is, you've probably been doing the same routine for a while. Switch it up. Do some HIIT if you're doing long distance jogging. Get on a bike. Do stairs instead. The change will make you start losing weight again.
So, Cormac, I need your opinion...
A friend gave me some stuff called SuperPump. He got it with P90X but didn't like the way it made him feel. So I decided to give it a shot.
Now, I don't know if it was the SuperPump or the boost I got from deadlift (I definitely feel physically better after recovering from the deadlift), but I fucking destroyed all my tops today.
I was able to do the same amount of assisted pullups 5 weight levels lighter. I got 4 extra reps of bench in. Squats didn't feel like shit and I made damn sure I was parallel each time. I went fucking nuts on dips.
So I'm not sure which it was, but I fucking loved it. I feel great. I had a ton of energy. I'd like to know your opinion. I don't know shit about supplements (I know a bunch of people telling me to take creatine, but from what I've read it's not recommended if you're still seeing natural gains).
Opinions?
I have no idea what you are doing right now so I have no idea how to advise you on a plateau. In general, though, I advise setting performance goals, not weight goals. If you get to the point where you can, say, deadlift 400lbs AND run a 400m in 60 seconds or less, your weight will be close to ideal. Aim for that. Even if you fall short, you'll probably still look and feel pretty awesome. (I'm shy of both myself...these are fairly lofty goals for a middle-aged man who sat on his ass most of his life).
Currently, I'm maintaining a general intake of around 2,000 calories daily (I'm currently @ 350 lbs). On average, that diet includes high protein, 3-4 servings fruits/veggies, 8+ 8oz cups of water, and as many no-sugar added and natural products as possible. For exercise, I burn an average of 400 calories daily including 15 min of strength (resistance bands) training, and 30 min of cardio. If possible, I try to throw in at least a 1-2 mile walk daily (weather permitting) or doing step-ups on a homemade platform for 30 min.
My starting weight in October was 382 lbs (an all-time high for me :(), and I dropped to 376 lbs by Christmas. During that time I hadn't really made any significant attempts at losing weight other than taking some Adipex given to me by my MD. From Christmas until now, I've dropped to 350 lbs with the routine I mentioned above or some variation of it.
How often do you run? You seem to run a lot!
he runs right past a Crossfit gym, smh
:D180 situps today. Up from 144 Sunday. Also 63 pushups today. Up from 53.
:bow
The worst part of the situps isn't actually doing them, it's the time it takes. Doing 70 situps, resting a bit and then doing 60, resting a bit and then doing 50 more is damn time consuming. The pushups get nailed out fast as hell.
If the pain keeps up for more than a few days, I'd go see a doctor and have it checked out. Take some Aleve or Ibuprofen to see if it's just an inflamed muscle. If that doesn't work... doctor.Yeah, that's the plan. I haven't felt anything from it today but I think I'm going to hold off til Wednesday for anything legs still.
If the pain keeps up for more than a few days, I'd go see a doctor and have it checked out. Take some Aleve or Ibuprofen to see if it's just an inflamed muscle. If that doesn't work... doctor.Yeah, that's the plan. I haven't felt anything from it today but I think I'm going to hold off til Wednesday for anything legs still.
I've also got a nice little knot on my lower right bicep. It only hurts when touched (during exercise I don't even feel it). I found it when I stretched in a chair yesterday and the back edge of the chair just barely touched it.
My wife massaged it a bit and it's all better now.
I am too sore to work out today :-\
Let me put it this way, I hurt.
I'm going to get some protein powder this week too so I can make sure I'm getting enough protein. Let's see how things start going now.
son of a bitch. is the risk higher with the powder?Only insofar as you are consuming MORE protein.
another question! this one isn't really about my routine.
I know a lot of you guys are saying you don't care about the aethetics of it all. But to be honest, i really do. :lol A good reason I got into this was to just look better naked :P So I'm having a problem. On my chest, where my pec meets my shoulder/arm, I'm beginning to get stretch marks because I've gotten huge up there recently. I hate it. Anything I can do to make it less noticeable? I understand I'll probably get them no matter what since I'm going for size, but I they're bright fucking red.
mmmm i'll smell pretty good
edit: If all you have is a cold you should go work out. Anything more serious and just be an adult about it, you know whether or not it's appropriate.
When I have a cold, I love to squat heavy. Start breathing like mad, clears me right up. I have to go over to the cardio machines every few minutes and hock a loogy into the paper towels.
Is it counter-productive to do pushups and pullups everyday?Short answer: yes. Alternating them (push ups Monday, pull ups Tuesday, push ups Wednesday, etc...) would be more effective.
Is it counter-productive to do pushups and pullups everyday?Short answer: yes. Alternating them (push ups Monday, pull ups Tuesday, push ups Wednesday, etc...) would be more effective.
Draft, you're still doing your Rippetoes? I'm thinking of moving to a 5/3/1 program.Is it counter-productive to do pushups and pullups everyday?Short answer: yes. Alternating them (push ups Monday, pull ups Tuesday, push ups Wednesday, etc...) would be more effective.
Doing a modified program with some HIIT worked in. I was starting to get fat.Draft, you're still doing your Rippetoes? I'm thinking of moving to a 5/3/1 program.Is it counter-productive to do pushups and pullups everyday?Short answer: yes. Alternating them (push ups Monday, pull ups Tuesday, push ups Wednesday, etc...) would be more effective.
Its awkward unmounting but decline dumbell presses were sex for me pecks. You can get a sick stretch with them and the squeeze at the top, oh fuck, so good.
Its awkward unmounting but decline dumbell presses were sex for me pecks. You can get a sick stretch with them and the squeeze at the top, oh fuck, so good.Oh yeah, it was definitely good. It was hard as hell. I 5 sets of 145. I wasn't able to get the last rep in. I had to bail and put it on the lower rest but it felt good. I figure I can also hold an L position for my abs in between sets. I can already see it will do me some good. btw, post pics of your sexy pecs rawr haha
Doing a modified program with some HIIT worked in. I was starting to get fat.Draft, you're still doing your Rippetoes? I'm thinking of moving to a 5/3/1 program.Is it counter-productive to do pushups and pullups everyday?Short answer: yes. Alternating them (push ups Monday, pull ups Tuesday, push ups Wednesday, etc...) would be more effective.
Cormac, do you go to a xfit gym or just do the WODs yourself? A xfit affiliate opened near my gym and I was thinking of checking it out, but it is FUCK expensive. Like $150 a month.
They don't want you coming in just to use the equipment. They want you going there for the training, the group camaraderie/motivational support, dietary advice, etc.
I'm guessing that price has to do with economies of scale. Crossfit is still a very nascent fitness movement, as least compared to the traditional gym, which boomed in the 70s. The facilities, equipment, and management staff/trainers salaries aren't cheap.
I've never worked with a xfit trainer, but the quality of trainers in most commercial gyms is pathetic. It's sad too because most aren't cheap, but most suck. They don't use any metrics. They lack any knowledge of basic anatomy. They answer their cell phones while providing training. I've heard the xfit trainers are top notch, so the price may be worth it in the long run for a beginner.
They don't want you coming in just to use the equipment. They want you going there for the training, the group camaraderie/motivational support, dietary advice, etc.
That still seems twisted to me, as it confuses dedication with financial ability. I'd have an easier time getting on their side if they just came out and said that 'hey, this shit cost money and this is how much we cost.' That's fair enough. Basically, I think they are just as full of shit and of themselves as anyone else.
They are full of shit because they justify the cost with some crap about it being a test of "dedication," as if financial ability is somehow a valid measure of dedication to fitness. If they want to make money then that's awesome, and I'm not disputing the value at all (and having never been there, I wouldn't be in a position to rate the quality of it anyway). Hell, if I had the time to use it then I could probably drop the money on it and I'd most likely not even feel ripped off, so that's not the issue. But their bullshit justification is just that, bullshit, and that gets to me.
Whatever though, it's late and I'm just going to keep ranting about this, so let's call it a day.
Where on earth are you getting this from? I said NOTHING about dedication. I said nothing about it being a test. They charge that because that's what it costs to keep the lights on and pay trainers' salaries. Most Crossfit owners do it as a side-job....many support it from a military or police pension.
Where on earth are you getting this from? I said NOTHING about dedication. I said nothing about it being a test. They charge that because that's what it costs to keep the lights on and pay trainers' salaries. Most Crossfit owners do it as a side-job....many support it from a military or police pension.
I guess I misinterpreted your post (again, it's late), but I read it as a repeat of what the local crossfit place says to explain why the cost is as high as it is: not to make a buck or even cover the cost of facilities and equipment, but as a measure of dedication.
Guess I'm gonna have to ditch my yogurt of choice because it has high fructose corn syrup. I knew it had it in there before, but I always ignored it because I like that yogurt so much.
I eat yogurt from work. It comes with oats and strawberries in it. It's so damn good. I just eat it for the protein so I'm not even sure what kind brand it is or if it's bad :teehee
I know what you mean Himumu. I think fish oil has been messing with my shits. I've been shitting weird since I started taking it.
Also, I'm going to start drinking a couple glasses of milk a day. I really don't care for milk unless it's with something (usually something sweet). But I did some math and I haven't been getting as much protein as I should and I figured one of the easiest ways to make up for it is through milk. I'll see if I can keep this up because I really don't want to use a protein supplement so I'm going to try to get more into my diet with protein instead.
any of guys building muscle mass? what do eat before/after your workout?
any of guys building muscle mass? what do eat before/after your workout?I don't eat anything before if I can help it. It usually makes me feel funny during lifting and I don't perform as well. After I generally drink a sugary drink, usually a juice of some sort. It helps a lot with recovery. I've been doing that for about two weeks and I've been noticing a difference. Some people swear by it and other people say not to. Then I usually eat a lot of protein afterwards. Usually chicken or beef with beans or something. That's been working pretty well for me. I checked Sunday and I've gained about 12 pounds of muscle mass in 2 months or so.
White Milk tastes so bad. :yuck
White Milk tastes so bad. :yuck
:wtf What other kinds are there?
spill itWhite Milk tastes so bad. :yuck
:wtf What other kinds are there?
Also lulz, did you guys see that damning report on fish oil supplements?
what in the hell is that??
and is flounder a good fish to have? that's one of the few fish I enjoy
We get big containers of fish oil pills at Costco. Not sure who makes them.Kirkland, I believe.
We get big containers of fish oil pills at Costco. Not sure who makes them.Kirkland, I believe.
Some Dannon strawberry yogurt.Dude, go full fat Greek Yogurt, top with blueberries and you'll be in heaven. Low fat, watery yogurt is garbage. Don't worry about the fat content, since full fat yogurt is low in carbs and has no sugar, other than the natural milk sugars.
I try their Light and Fit yogurt, but sometimes that stuff gives me the shits.
It's actually a bit difficult to find full fat Greek yogurt around here. It's either 2% or fat free, with the only exception being Fage Total, which is rarely in stock in stores (and also costs twice as much as other brands).
Oh, ok. I didn't know that. The Costco store brand is very popular amongst xfitters.We get big containers of fish oil pills at Costco. Not sure who makes them.Kirkland, I believe.
Kirkland is just Costco's store brand (and the name of the city they're based out of), someone else makes it for them.
It was on ABC news (I think, could have been some other news show)
http://www.alternet.org/health/145916/fish_oil_supplements_--_want_pcbs_with_that
Basically, eat real (fatty) fishspoiler (click to show/hide)But watch out for mercury in the most commonly available good, fatty fish. lulz[close]
any of guys building muscle mass? what do eat before/after your workout?
Some Dannon strawberry yogurt.Dude, go full fat Greek Yogurt, top with blueberries and you'll be in heaven. Low fat, watery yogurt is garbage. Don't worry about the fat content, since full fat yogurt is low in carbs and has no sugar, other than the natural milk sugars.
I try their Light and Fit yogurt, but sometimes that stuff gives me the shits.
We should just make a thread. LOL.Some Dannon strawberry yogurt.Dude, go full fat Greek Yogurt, top with blueberries and you'll be in heaven. Low fat, watery yogurt is garbage. Don't worry about the fat content, since full fat yogurt is low in carbs and has no sugar, other than the natural milk sugars.
I try their Light and Fit yogurt, but sometimes that stuff gives me the shits.
How many times has this come up now? I'm losing track! :lol
Not much. The fermentation process nullifies much of the digestive issues even in lactose intolerant persons.
any of guys building muscle mass? what do eat before/after your workout?Since I lift in the mornings, I eat eggs before working out, and I always have a protein shake with whole milk immediately afterwards. And I eat every three hours
Not much. The fermentation process nullifies much of the digestive issues even in lactose intolerant persons.We should just make a thread. LOL.Some Dannon strawberry yogurt.Dude, go full fat Greek Yogurt, top with blueberries and you'll be in heaven. Low fat, watery yogurt is garbage. Don't worry about the fat content, since full fat yogurt is low in carbs and has no sugar, other than the natural milk sugars.
I try their Light and Fit yogurt, but sometimes that stuff gives me the shits.
How many times has this come up now? I'm losing track! :lol
Not much. The fermentation process nullifies much of the digestive issues even in lactose intolerant persons.
Ahhh, figured as much. I need to get into healthy things I can quickly grab, instead of replacing all of it with a can of coke.
This is why you want pharmaceutical grade fish oil.
Whole Foods and Trader Joes both have it.
Not much. The fermentation process nullifies much of the digestive issues even in lactose intolerant persons.
Ahhh, figured as much. I need to get into healthy things I can quickly grab, instead of replacing all of it with a can of coke.
Aside: Rippotoe was once asked by a lactose intolerant kid if he could substitute yoghurt for the recommended gallon of milk a day. The answer was "Gallon of yoghurt" :lol
The weird thing is, I feel like I could do that most days :lol Michael from Burn Notice has nothing on me.
This is why you want pharmaceutical grade fish oil.
Is there a common brand or do you have any recommendations? also, what exactly is the difference?Whole Foods and Trader Joes both have it.
yeah, Trader Joes has full fat Fage for ~$1.80. They also have the Trader Joe brand greek yogurt that come in big tubs and you get more value, but I don't think it taste as good as fage.
Is it a better idea to do a lot of pushups all at once, or to do smaller sets (say 20 pushups 5 times a day) throughout the day?
Is it a better idea to do a lot of pushups all at once, or to do smaller sets (say 20 pushups 5 times a day) throughout the day?
Yes.
(serious answer)
Is it a better idea to do a lot of pushups all at once, or to do smaller sets (say 20 pushups 5 times a day) throughout the day?
Yes.
(serious answer)
???
The mercury scare I think is overrated - I've read that you get as much exposure to mercury walking around outside in a typical big city. Also, the mercury shouldn't be present in the oil - it'll be in the flesh of the fish.
This is why you want pharmaceutical grade fish oil.
Is there a common brand or do you have any recommendations? also, what exactly is the difference?Whole Foods and Trader Joes both have it.
yeah, Trader Joes has full fat Fage for ~$1.80. They also have the Trader Joe brand greek yogurt that come in big tubs and you get more value, but I don't think it taste as good as fage.
http://www.ascentahealth.com/products/human/nutrasea-hp-200-ml#details
For example. The mercury scare I think is overrated - I've read that you get as much exposure to mercury walking around outside in a typical big city. Also, the mercury shouldn't be present in the oil - it'll be in the flesh of the fish.
Is it a better idea to do a lot of pushups all at once, or to do smaller sets (say 20 pushups 5 times a day) throughout the day?
Yes.
(serious answer)
???
(http://i50.tinypic.com/t9fblv.jpg)
jesus, try exercising your brain sometime.
And if you can do a set of 100, as i've mentioned several times in this thread already, it's time to move on to something more challenging.
That it was 7 bucks so I figured why not! That's really about it. If it doesn't do anything ill just stop taking it. No biggie.
Good job, Willco!
Those big biceps are going to be problem, like duckman's butt. Better get back on the eliptical til that icky muscle melts away!
Good job, Willco!
Those big biceps are going to be problem, like duckman's butt. Better get back on the eliptical til that icky muscle melts away!
Are you being facetious?
I can't really tell. I would imagine that any significant mass gain would be viewed as a bad thing on my legs. Maybe not arms, but I would hope my legs would shrink.
Good job, Willco!
Those big biceps are going to be problem, like duckman's butt. Better get back on the eliptical til that icky muscle melts away!
Squat, deadlift, bench press and power clean were the four big ones our coach made us do when I played football. Shit works. I haven't done a deadlift or clean since high school though.Your coach knew his stuff. I'd add a standing overhead press and maybe some dips and pull ups and you're all set.
I feel like one of those RPG characters who's lost all of his power in between saving the world and the start of the sequel.:teehee
The Corn Refiners Association has been running television ads that try to counter the perception that the syrup is inferior. On its Web site, www.sweetsurprise.com, the association says high fructose corn syrup "is simply a kind of corn sugar. It has the same number of calories as sugar and is handled similarly by the body."
Squat, deadlift and press is a proven recipe for feeling great, man :DOh yes. I sleep great! Thanks for all your advice, man! I made more progress in the last month than I did in two months on my own.
I bet you're sleeping like a log too. It's almost impossible not to.
Thanks for the insight, GS. Any other tips from your time in freshman football?
http://boringoldraphael.tumblr.com/post/151808014/rule-number-one-is-dont-be-a-dick (http://boringoldraphael.tumblr.com/post/151808014/rule-number-one-is-dont-be-a-dick)
I'm not giving anyone tips, you fucking cunt. I haven't lifted seriously in years, and there are others who are far more qualified to do that. I'm wasting time casually shooting the shit on a message board. I don't expect to be attacked for making posts that serve only to back up what other posters have already said in this thread.
What the fuck is your problem, seriously?
Well it isn't handled the exact same way. It's in some ways better and in other ways worse since they each put strain on different parts of the metabolic system but health-wise, there's no real consensus that one is significantly better than the other for the general population. I don't know if that even matters though because the article points out that some consumers are preferring sucrose over corn syrup just because it seems more natural, which is just the worst logic to use when talking about food science.I feel like one of those RPG characters who's lost all of his power in between saving the world and the start of the sequel.:teehee
Interesting article on artificial vs natural sweeteners:
http://online.wsj.com/article/SB10001424052748704706304575107560929031460.html (http://online.wsj.com/article/SB10001424052748704706304575107560929031460.html)QuoteThe Corn Refiners Association has been running television ads that try to counter the perception that the syrup is inferior. On its Web site, www.sweetsurprise.com, the association says high fructose corn syrup "is simply a kind of corn sugar. It has the same number of calories as sugar and is handled similarly by the body."fud?
I don't know why people argue about the HFC and refined sugar shit. Both are absolutely terrible. I hear people at work buying the Pepsi throwback shit and acting like they're doing their bodies a big favor. SMFH
I caught this on my Twitter Feed on cross fit and the paleo diet movement.
[youtube=560,345]4tiyacMQ1j8[/youtube]
I'm pretty scared to do a WOD now, even more scared than usual! Even doing bodyweight stuff in my warm-up seems incredibly hard. In theory, it should come back in a few weeks, or a month at most, and then I'll be better than ever thanks to the extra strength but it's gonna be tough getting back into it. The extra bodyweight alone makes it harder to run, do pull-ups etc. I feel so sluggish and heavy right now.Yeah. I got nauseous after my first WOD in months. Gotta love crossfit!
I've shifted to doing triples and singles this week in an attempt to milk out a few more lbs on the heavy lifts, and mixing in some running and bodyweight stuff. Nothing too intense yet though. All of this just reinforces what I knew all along: specialization isn't for me. My goal is to be doing nothing but Crossfit again inside the month. Now I just need to get my training buddy to sign up for the pain!
Aren't you taking a pre-workout supplement too? That's likely full of caffeine. This is all in your mind.I was. But I stopped taking it as well when I started taking the creatine. Didn't want to mix them.
I only dropped tea because I started taking the creatine. People say it's easier to get dehydrated when you are drinking tea instead of water so I switched. Fuck. I feel like shit.
Rippetoe destroyed Lyle. That dude looks like a real jackass.
Rippetoe destroyed Lyle. That dude looks like a real jackass.A lot of distinguished mentally-challenged fellows in that MF thread. Did you read the comments?
Why is my writing and whackin' it arm not as strong as my left arm?
My right arm is noticeably weaker than me left. It's a pretty significant difference. That kind of goes against all the rules.
BECAUSE I WANT TO KNOW WHY, THAT'S WHY MISTER DOESN'T KNOW.
Thanks for posting that link to Rip, Cormac. After watching the video of that kid squatting in the link, I tried out his technique of spotting the floor instead of looking forward. It felt much more natural, and my squat was actually easier.
When Rip is saying "middle of the foot", what is he referring to?
Oh, I thought you knew. It's sort of addressed in the link you posted.Rippetoe destroyed Lyle. That dude looks like a real jackass.
Must have missed this. Link?
Eh. I feel a lot better today. I'm glad I got it out of my system. I only really drink tea for the taste. I don't like the idea of being addicted to anything so I'm happy it's done.I only dropped tea because I started taking the creatine. People say it's easier to get dehydrated when you are drinking tea instead of water so I switched. Fuck. I feel like shit.
Then stop taking creatine. Do you really need it? Anything with caffeine is going to dehydrate you to some degree, but it feels pretty overblown. But then I'm biased so hey.
I don't have it, but I will get it now that I've taken several tips from his videos. Also, its hard to believe that adjusting the direction you look during squat can have that much effect, but in fact it did. My gym is the same way, with mirrors right in front, so I would watch myself. Going on feel was much, along with the floor as a visual cue, was much betterThanks for posting that link to Rip, Cormac. After watching the video of that kid squatting in the link, I tried out his technique of spotting the floor instead of looking forward. It felt much more natural, and my squat was actually easier.
When Rip is saying "middle of the foot", what is he referring to?
It's basically just another way of saying "not on your toes". People often cue the squat (and other lifts) by saying "weight on the heels", but really it should be distributed evenly across the foot for maximum stability of course. Asking people to put it on their heels is just to force them to correct the problem by exaggerating it. If you tell people from the outset that their weight should be on the middle of their foot, most people will go "no duh" then continue to lean forward on their toes.
Getting my head position correct was a surprisingly big step forward for me as well. My gym has mirrors in front of the squat rack, so the tendency is to look at yourself the whole way down and up. That messes up your chest position of course, and weakens the whole movement. Do you have a copy of Starting Strength? There are lots of useful diagrams in there. Only $25, and it'll help keep Rip in steaks.
I'm down to 158 pounds.
Running rocks.
I'm down to 158 pounds.
Running rocks.
How tall are you? Because that sounds extremely thin.
I'm down to 158 pounds.
Running rocks.
How tall are you? Because that sounds extremely thin.
I'm 5 foot, 11 inches tall. I've got a little bit of a gut that I'm trying to get rid of.
Holy shit, you are 1.80mt, weight 71 kg and are trying to lose more weight? Damn. I'm 1.83, and i'm weighting in at 77 kg, and look kinda thin. Last summer i was weighting in at 74kg and people thought i was getting too skinny, can only imagine what 70 kg would do.God I'm the same height but I weigh around 83kg. Mr. Gundam should think about cycling.
Abs are made in the kitchen, but pilates is generally very useful from what I hear/my own experience. As is yoga.
I don't suppose you could just pick up a barbell? Would that be too much trouble?
i don't feel quite ready to go into the huge guys space in the gym, and start lifting that kind of stuff. Sticking to machines for now.
i don't feel quite ready to go into the huge guys space in the gym, and start lifting that kind of stuff. Sticking to machines for now.
Uhm, why not? Just because you're using a barbell doesn't mean you need to lift ridiculous weights. You can put on the same load/reps as with the machines and get more out of it.
Most people are really helpful. I haven't really run into anyone that makes it a problem. I mean, everyone has to start somewhere, right? Trust me, you will see someone else working out who fits in less than you do.i don't feel quite ready to go into the huge guys space in the gym, and start lifting that kind of stuff. Sticking to machines for now.
Uhm, why not? Just because you're using a barbell doesn't mean you need to lift ridiculous weights. You can put on the same load/reps as with the machines and get more out of it.
Going in there and start using the barbell when there's fucking Vin Diesels walking around waiting for you to be done with it is...i don't know man, it's stupid but it's weird and there's a lot of pressure to not look like a fool.
I'll end up doing it though. I already do it in Body Pump sessions.
i don't feel quite ready to go into the huge guys space in the gym, and start lifting that kind of stuff. Sticking to machines for now.
Uhm, why not? Just because you're using a barbell doesn't mean you need to lift ridiculous weights. You can put on the same load/reps as with the machines and get more out of it.
Going in there and start using the barbell when there's fucking Vin Diesels walking around waiting for you to be done with it is...i don't know man, it's stupid but it's weird and there's a lot of pressure to not look like a fool.
I'll end up doing it though. I already do it in Body Pump sessions.
Finally did some stair running with my Vibrams, definitely much better than sneakers. You can easily hit the balls of your feet and rocket up the stairs. My calves are really killing me now though but that was expected. I also love the "kissing the surface" analogy when talking about barefoot running, cause thats what it feels when running up stairs. You're able to plant your foot down gently which prevents strain in the ankles, knees and hip.
Not sure if the two are related but I've lost this ache I've had in my left knee and starting to lose the ache I had in my left heel since using the Vibrams. I guess that's what happens when you run in 5 year old sneakers.
Damn I did 195 on deadlift on Wednesday and yesterday I felt it.
We're doing our backyard so we went to Home Depot and bought 104 limestone bricks and I was loading them off the pallet into the truck and goddamn I could fucking feel it. I cut down to only doing 3 sets of deadlift now and only doing it once or twice a week. But it's definitely starting to hit me hard.
Rippetoe sez: heavy deadlift should be done in one set, and only one set. Don't do sets across, go as heavy as you can for 5 reps and then go home.That's my plan. But I'm ramping up 5 pounds at a time to get to a heavy weight
Rippetoe sez: heavy deadlift should be done in one set, and only one set. Don't do sets across, go as heavy as you can for 5 reps and then go home.i prefer 3x3 myself
Hey, I just wanted to give you guys an update, since I know a couple are interested in my progress (probably just Cormac).good progress but I think you would need to burn thousands of calories to run out of glycogen.
I just finished my Sunday workout, and I'm trembling (something about my "glycogen" (sp?) being all used up), but it was my best one yet. I've moved up to heavier dumbbells and today was the first day I was able to do a full plank without my knees touching the ground. I know that might seem pathetic, but that was kind of a big achievement for me.
The road to going below 320 has been slower than going below 330 (I'm somewhere between 324 and 325), but I think I'm having some significant muscle gains. My father - who does this for a living, mind you - was actually getting winded with our medicine ball routine. I am going to still keep with my goal of being 299 by June 7th.
Federman out.
because my stomach is so big.
My wife bought a jumprope for me as a consolation prize for me not getting a bike (which it looks like I may not even need one for the time being). I'm not very good at it yet, but it is hard-core for cardio! Anyone have any opinions on pros/cons of using one?
Yes, but I am here to convert you away from them :lol
I'm not saying they're useless but you used the word 'strength', which drew my ire. They build strength in the same way a magnifying glass cooks your pizza....very very slowly and inefficiently.
Do you ever do the shoulder press, Mups? It's tough for most people to pick it up, because it means dropping the weight quite a bit, but it's a more valuable exercise in the long run. The bench press typically leads to rotator cuff injuries and such because it's focusing on such small muscle groups. Also, I just have an intrinsic distrust of any exercise that you can only do sitting down.Ive been looking at working shoulder press in. Does it work chest as well? As bad as it sounds I'm completely vain in that regard. :lol my chest is starting to look great and is getting huge. Haha. I want to work it in somewhere though. Not sure where though. I'm usually pretty dead at the end of my routine already.
Otherwise, everything is still looking good. The amount of silly bullshit has decreased markedly :)
All joking aside, I would invite anyone who takes issue with any advice I dole out (in an admittedly condescending/patronizing manner) to attempt to quantify the results of their own programme first. I can prove with 3-plus years of data that what I do has been working for me continuously (i.e. past the first few months of newbie gains). If you are doing something that beats what I'm doing, in terms of body recomposition, strength and conditioning, I wanna know about it!
If you just say 'it works for me' or 'I like it, go away', don't expect me to take you seriously on this topic. I won't cry about it or anything; I'll just gradually stop listening when I see that you're not really adding anything to the discussion. Willco is drawing a very clear picture of what he's doing, and is showing how it's working; thus, he gets little flak and lots of encouragement from me. Other people who post stuff that makes no sense to me and post no results to illustrate WHY they're right and I'm wrong will probably get shorter shrift.
I think Cormac has developed a routine that works for him, but I am a proponent of the different strokes for different folks way of life. I appreciate his candid attitude and "tuff love", it's been genuinely helpful during some of my stretches. I think his goals and my goals are different, though - I just want to be Seth Rogen fat. He wants to be BODY BY JAKE. Still. :-*
I'd love to know what the purpose of those bands are, and whether anyone actually achieves those stated purposes by using them.
deadlift is back at 315 for 3x3 and powercleans back at 195 for reps of 3x3 surprisingly my sqaut only dropped 20 pounds. i'll probably back to where i was in a month. my conditioning on the other hand is still absolute shit, it's seemingly much harder for me to retain than my strength.
I use resistance bands every week.
I use resistance bands every week.
What kind of things are you using the bands for? I've been using it mostly during stretching, mainly hamstrings.
Sure, sounds good. Are you ready for some Crossfit-style cardio? It sounds like you've mastered the basics enough to start doing a few of their conditioning-style workouts. I can give you some ideas on how to scale them to your level.sure, dude! lay it on me.
I've been meaning to ask someone about creatine. Right now I only eat and have protein shakes. Am I missing out because I don't take creatine?I started a cycle 2/3 weeks ago. I'd say unless you hit a wall or you're not seeing steady gains, it's really not worth it. Are you really trying to bulk up and be huge? That seems to be the biggest advantage. If you're not at a plateau and you're not trying to gain size, then I'd say the downsides far outweight the upsides.
Wrika is saying that he only drinks 2 liters, but that's the recommended amount for someone who is sedentary. I'm very active everyday and taking creatine, not to mention i'm a fairly large guy to begin with. I'm pretty sure I require more and the sources I've read say 8 ounces for every 10 lbs of body weight. Imma stick with that because when I drink less I do get dehydration headaches. It's not uncommon and there are sources all over the internet if he cares to verify as well as sources verifying that creatine does increase heartburn.
I don't know the names of anything, but I'll wrap one under my knees and around my leg - then try to stretch my leg outwards with my feet closed and my feet separated. The my father will take one, put it through the toughest one and stay across the room, and I do a bunch of rows on an exercise ball. That's usually after my arms are gassed for weights and I need a break.
i should look into that fish oil stuff that all you kids keep talking aboutDo it, gramps. It makes you feel really great.
today i was doing my 100 push ups work out and my right elbow kept clicking with each push up i did. it was quite disconcerting
You need to be doing about 20 straight deadhangs before you can meaningfully learn it.
I have a question regarding thrusters - if you were starting would you go quite slow, and be careful not to lock your knees and elbows at the full extension? Or is it the kind of thing where momentum is really important so you have to keep up a reasonable pace?
seems odd, like the momentum created from swinging your legs would make it easier. i'll give it a try, i can do 20 pulls repetitively easy and have been doing muscle-ups to compensate for the fact i don't own a belt. i started putting a dumbbell between my feet , but any weight higher than 30 pounds is awkward.
One neat effect of getting into the rhythm of getting in shape is that my body just plain doesn't agree with my cheat items, like cruddy food, candy and soda. I could carve through a stack of brownies pretty easily not too long ago, but now I get sort of grossed out after half a brownie or a glass of soda. I still crave the unhealthy stuff, but it's never satisfying. Makes it easy to stick to the program, but it makes casual snacking a lot more complicated.
Kestastrophe: Did you see my list of upsides and downsides on the last page? Of course YMMV, but it all stems from the elevated amount of water you're supposed to be taking. And apparently it has a lot to do with what kind of creatine you take. I take monohydrate powder which I've read is the most effective and I take 5 grams of it. They have creatine phosphate (I believe that's what it's called) and it doesn't have as many side effects but it's apparently not as effective. Either way, I'll give you a breakdown of my gains when I'm done. I can already bet that I'll have a pretty nice gain in size. I've received quite a few comments on my muscle mass gains. But I'll need to see how much actually stays when I get rid of all the water.Thanks. I read your comments, but I was looking for input from Cormac specifically (no offense dude :teehee).
Holy fucking god.
I had a bacon cheeseburger from Five Guys last night on my off day.
1100 calories :lol
78 grams of fat :lol :lol :lol
And that's with only the bacon, cheese, burger and bun. :lol :lol
And not counting the fries and soda :lol :lol :lol :lol
Damn it was worth it though.
Sixty pounds. Going, going...spoiler (click to show/hide)GONE, MOTHERFUCKERS!!!
(http://i42.tinypic.com/kar779.jpg)[close]
... that leaves me two months to lose 19 lbs. and hit goal. I'm getting so much stronger too. I really feel like I could kick the shit out of someone. Soon, I'll only be JaMarcus Russell fat. :lol
Miserable. Just a totally different organism than the SS workouts. I just did a short 21-15-9 (power cleans and push-ups) after doing some heavy presses but it laid me out.I'll pm you the details. I get so much Twitter spam, it's no biggie.
Then again, they always lay me out. It's just that my time was shittier! :lol
I can't complain, 'cause i knew when I started SS that it would kill my conditioning and put on flab. Now I have to pay the piper, that's all. Got about 15lbs of muscle?/fat? to deal with. No idea how long it's going to take to get back to the pre-SS weight. We'll see.
Are you on twitter then? Am I following you? If not, let me know!
Okay. I guess I'll try that unless Cormac comes stomping in here and says otherwise :P
I can do 3 unassisted but then I gas out on the second set and can get like 1 or 2 and then I'm dead weight from there. So I guess I'll do what I can on the first few sets and then hit negatives?
willco you should take before and after pics, preferably shirtless ones :drool
I did 275lbs x 5 yesterday :)
What's your excuse, young 'un, you can tell Daddy
I did 275lbs x 5 yesterday :)
What's your excuse, young 'un, you can tell Daddy
But all i read is about Bench presses, deadlifts, and squats.
Is that it? Really?
Doesn't make sense. We'll see how you guys look in 3 months, i bet some will be big, but that's it.
I did 275lbs x 5 yesterday :)
What's your excuse, young 'un, you can tell Daddy
But all i read is about Bench presses, deadlifts, and squats.
Is that it? Really?
Doesn't make sense. We'll see how you guys look in 3 months, i bet some will be big, but that's it.
You need to read the thread some more. HIIT, Crossfit.
For the record, aesthetics stopped motivating me to workout about 2yrs from now, i.e. about 6 months after I started this, I was already looking exactly the way I want to.
Any bet you care to propose about the results of what I do vs what you plan on doing, I will accept and win.
I'm 6', and looking big would be lame. It's funny, at the gym i go, i often see these black dudes who are really cut, really lean, but if they had a jacket on you wouldn't notice shit. Then there are some white boys who have really big arms, and chests, but then it all just kinda looks like fat.
I'm 6', and looking big would be lame. It's funny, at the gym i go, i often see these black dudes who are really cut, really lean, but if they had a jacket on you wouldn't notice shit. Then there are some white boys who have really big arms, and chests, but then it all just kinda looks like fat.It's because the black is genetically superior. Those motherfuckers do a couple curls and their arms turn into chiseled rock. They can also jump really high.
Cormac dropping those fitness nukes all over the thread. Run for cover.QuoteI'm 6', and looking big would be lame. It's funny, at the gym i go, i often see these black dudes who are really cut, really lean, but if they had a jacket on you wouldn't notice shit. Then there are some white boys who have really big arms, and chests, but then it all just kinda looks like fat.It's because the black is genetically superior. Those motherfuckers do a couple curls and their arms turn into chiseled rock. They can also jump really high.
What's a good and healthy cereal? I ask because sometimes you think something is healthy (OJ) but it really isn't.
What's a good and healthy cereal? I ask because sometimes you think something is healthy (OJ) but it really isn't.I'd stay away from the stuff if you're looking to lean out, personally. Unless you do a good amount of cardio.
Come on, oatmeal ain't so bad. I'll eat a little oatmeal every now and then.
I think you gotta draw a line somewhere in the war on carbs. Like, telling people to not eat bananas? Seriously, fuck you, a banana is the essence of wholesome.
Come on, oatmeal ain't so bad. I'll eat a little oatmeal every now and then.
I think you gotta draw a line somewhere in the war on carbs. Like, telling people to not eat bananas? Seriously, fuck you, a banana is the essence of wholesome.
So are people still working out and stuff?
BREAKFAST: 1/2 CUP EGG WHITES, TSP PAPRIKA, 1/8TH CUP FAT FREE CHEDDAR CHEESE, 3 TURKEY SAUSAGE LINKS (1 SRV), 2 WHOLE WHEAT TOAST SLICES, 1 TBSP MARGARINE SPREAD
SNACK: 1 APPLE
LUNCH: 4 OZ. GRILLED LAMB, 1/4 CUP OF QUINOA, 1 TBSP OF CHOPPED GARLIC, 3 OZ. FROZEN SHRIMP, 2 TBSP OF PARMESAN CHEESE
SNACK: KASHI PROTEIN AND FIBER BAR
*Time to workout on the elliptical for 40 minutes, then do some crunches and push ups!*
DINNER: 4 OZ. TILAPIA, 2 OZ. WHOLE GRAIN PENNE PASTA, 2 TBSP OF PARMESAN CHEESE, 1 TBSP OF LIGHT EXTRA VIRGIN OLIVE OIL, 3 OZ. SPINACH
DESSERT: Either JELL-O or OATMEAL w/ SPLENDA & CINNAMON (sorry, Cormac!)
As someone who is similarly shaped and sized
Cormac talks a lot of shit, but where are the pictures? The best people to take advice from are people that look like how you want to look. How does Cormac look?Sure, if that advice is have good genes.
Good genes, lol, such a cop out excuse.You can get very fit no matter what your DNA contains. If you want to have a tiny waist and broad shoulders, which I think pretty much everyone does, then you are going to need a little help from your ancestors.
Anybody who says genes gets -1 on their opinion. Only thing genes should be affecting is how you look aesthetically, like the configuration of your abs etc
Genes does not, in no way shape or form, affect whether you are able to achieve a level of form or not.
Good genes, lol, such a cop out excuse.Tell that to the NFL. A lot of lineman are just genetic beast. Obviously, skill level and motivation are a factor. But after thinning the ranks from junior high, high school, college, and then the pros. Many who are left over after that decade or so culling are also genetically blessed.
Anybody who says genes gets -1 on their opinion. Only thing genes should be affecting is how you look aesthetically, like the configuration of your abs etc
Genes does not, in no way shape or form, affect whether you are able to achieve a level of form or not.
Good genes are a requirement to play professional sports. Think about how many kids really, really want to play in the Major Leagues or the NFL. And only what, .01% will ever make it? Probably less than that. Why does that .01% make it? Because they want it more? Because they have better coaching? Bullshit. It's because they were just born better. It's the reason professional athletes begin dominating sports when they're like 8. It's the reason NFL linemen were also sick on their high school basketball or soccer team.Good genes, lol, such a cop out excuse.Tell that to the NFL. A lot of lineman are just genetic beast.
Anybody who says genes gets -1 on their opinion. Only thing genes should be affecting is how you look aesthetically, like the configuration of your abs etc
Genes does not, in no way shape or form, affect whether you are able to achieve a level of form or not.
Good genes, lol, such a cop out excuse.You can get very fit no matter what your DNA contains. If you want to have a tiny waist and broad shoulders, which I think pretty much everyone does, then you are going to need a little help from your ancestors.
Anybody who says genes gets -1 on their opinion. Only thing genes should be affecting is how you look aesthetically, like the configuration of your abs etc
Genes does not, in no way shape or form, affect whether you are able to achieve a level of form or not.
Good genes is not a cop out at all. Genetic potential is fact in all aspects of physical performance. It has a profound impact on your ability to perform, how you look, and all sorts of shit.
Good genes are a requirement to play professional sports. Think about how many kids really, really want to play in the Major Leagues or the NFL. And only what, .01% will ever make it? Probably less than that. Why does that .01% make it? Because they want it more? Because they have better coaching? Bullshit. It's because they were just born better. It's the reason professional athletes begin dominating sports when they're like 8. It's the reason NFL linemen were also sick on their high school basketball or soccer team.Good genes, lol, such a cop out excuse.Tell that to the NFL. A lot of lineman are just genetic beast.
Anybody who says genes gets -1 on their opinion. Only thing genes should be affecting is how you look aesthetically, like the configuration of your abs etc
Genes does not, in no way shape or form, affect whether you are able to achieve a level of form or not.
Every lineman in the NFL is genetically blessed. They are also super dedicated and all that shit, but make no mistake, they were literally born to play.
Anybody can get their bodyfat pretty low and their muscles pretty big, no doubt.
Cormac commands the thread because he is the best. You don't have to read what he writes, but you should, because he gives good info and then backs it up with research.
I hear ya. While I am most definitely firmly in the Rippetoe/xfit/squat squat squat camp, that is becoming a bit of a mantra in the fitness threads here and on GAF.
You gotta do what works for you. But at the same time, if you're going to mix it up and argue the merits of your program versus some other program, I feel like you need to bring more to the table than some anecdotal evidence of success.
At least on real fitness forums like bodybuilding.com everyone posts before/after pics to give it a little bit of legitimacy. Cormac just wants to tell everyone he knows best. Let's see a pic! If everyone in this thread giving advice posted a picture it would help a lot in deciding which posts to ignore.
I would be pretty smug too if I worked out in a gym full of Japanese people.
understatement. as someone who has trained with and watched professional athletes train (one of which who is fighting for a world boxing title next month) you would be surprised by their regimens. at my old gym, the trainer wouldn't allow you touch weights over 20 pounds for fear of impeding mobility. most professional athlete succeed despite their training, not because of it.
Am I Christian Renaldo? Of course not. He's 15yrs younger and a professional athlete with top-flight genetics. But you know what? I probably train better and smarter than he does. As a trainer, I'm pretty sure I could take someone like that and make him better in weeks, not months.
Alright chumps, fire away.
This is me deadlifting 375lbs in May last year, the most recent vid I have. I was 74kg then, approx. 10% bodyfat (using scales, which I don't trust but I don't care enough to measure any other way).
I've put on about 5kg since then after doing Starting Strength for 4 months or so. I look quite a bit bigger, but since my back squat went up by 25% during that period, I'm pretty fuckin' sure it wasn't ALL fat. I'm back doing mostly Crossfit stuff now so am aiming to get back to that kind of weight in the next few months, God willing and the creek don't rise.
http://vimeo.com/4747242
Anybody thinks they can lift 170kg at 74kg at age 37 while getting to a significantly lower bodyfat %, step right up!
understatement. as someone who has trained with and watched professional athletes train (one of which who is fighting for a world boxing title next month) you would be surprised by their regimens. at my old gym, the trainer wouldn't allow you touch weights over 20 pounds for fear of impeding mobility. most professional athlete succeed despite their training, not because of it.
Am I Christian Renaldo? Of course not. He's 15yrs younger and a professional athlete with top-flight genetics. But you know what? I probably train better and smarter than he does. As a trainer, I'm pretty sure I could take someone like that and make him better in weeks, not months.
Nah it's mostly dedication and desperation regarding professional sports people. Like in the NBA in the 90's it was poor black people, then poor Eastern Europeans. Soccer, cycling are the same as well.That's nuts. Watch Hoop Dreams. Dedication will only take someone so far. For every 1 dedicated, desperate guy who makes it into the NBA there's 10,000 just as desperate, just as dedicated who never even get a chance to play Division 1, or even Division 2.
Lance Armstrong who may be 'genetically blessed' has a very low lactic acid level of around 6 compared to other cyclists (around 20). It gives him 3-4% advantage- enough to win by but not insurmountable.
You look at the sports I talked about. Training hard as hell in their youth, 'discovered' and then use 1st world expertise and money to make sure they are performing.The discovery happens because these kids out perform their peers. They play the same games, go through the same training, but excel in a way their peers do not, and that's what gets them put into elite level programs that ultimately aspire to Olympic or professional performance.
Most countries have a similar Olympic youth scheme as well.
While Draft is here - thanks for the props above! The respect is mutual.:tauntaun
I mean, pro football/basketball players get eye balled first in middle school. Middle school. These kids are 13-14 years old and already being scouted by high school coaches to play on the state level teams. You really think it's because these kids, barely old enough to have hair on their nuts, are more dedicated than their peers?Yes. And yes. When people reach their teens is probably more important since then they decide, 'Is it really worth it?'.
7I think that's completely backwards, but honestly I probably know only as much or even less than you when it comes to true genetic science. Genetics is what whittles 10,000 high school quarterbacks to 100 division 1 quarter backs to 32 professional quarter backs.
Lance Armstrong has many things from what I've read. He's an asshole but it helps him. He has had a good teams- road cycling is not a wholly individual sport. And he is one of these guys that loves technology and uses it to get any advantage possible. A whole lot of things.
All I'm saying is genetics is overrated. In my uninformed opinion 'talent' is created by dedication first, social factors second, money third, genetics last.
*snip*
That's f'ing crazy! Well done!
http://vimeo.com/4747242
I will not ignore your posts in this thread anymore. :-*
Everyone else is still on notice until they post pics though.It is odd. I look here and most things run contary to cycling. Carbs for example. And working out your arms.
:bow Cormac :bow2Way too much. 170 is like warm up weight if you can bench 210 5x5. 10% deload. Either drop back to 195 5x5 or maybe try 215 3x8.
I crossed 220 last night with deadlift and tomorrow will be 225. 375 seems insane.
I'm not progressing as fast as I'd like on bench press (working on 215) so I'm going to deload down to 170 and work back up. Is that too much to deload on a 5x5 regiment?
For me it's about losing weight (6 ft trying to get down to 80kg) without losing muscle and being tired\feeling like shit after a ride.http://well.blogs.nytimes.com/2010/04/05/lifting-heavier-weights-to-slim-down/
I'll drop down to 195 for now then and when I hit 215 again if I can't do it I'll try the 215 3x8. Thanks!:bow Cormac :bow2Way too much. 170 is like warm up weight if you can bench 210 5x5. 10% deload. Either drop back to 195 5x5 or maybe try 215 3x8.
I crossed 220 last night with deadlift and tomorrow will be 225. 375 seems insane.
I'm not progressing as fast as I'd like on bench press (working on 215) so I'm going to deload down to 170 and work back up. Is that too much to deload on a 5x5 regiment?
:bow Cormac :bow2Way too much. 170 is like warm up weight if you can bench 210 5x5. 10% deload. Either drop back to 195 5x5 or maybe try 215 3x8.
I crossed 220 last night with deadlift and tomorrow will be 225. 375 seems insane.
I'm not progressing as fast as I'd like on bench press (working on 215) so I'm going to deload down to 170 and work back up. Is that too much to deload on a 5x5 regiment?
Not really losing a lot of weight, but I'm slimming down. I'm starting to fit into old clothes. Pretty awesome.
I think I really will try to take up an adult baseball league in about another 20 lbs. or so.
Cool. Thanks!:bow Cormac :bow2Way too much. 170 is like warm up weight if you can bench 210 5x5. 10% deload. Either drop back to 195 5x5 or maybe try 215 3x8.
I crossed 220 last night with deadlift and tomorrow will be 225. 375 seems insane.
I'm not progressing as fast as I'd like on bench press (working on 215) so I'm going to deload down to 170 and work back up. Is that too much to deload on a 5x5 regiment?
Mups - a good general benchmark is that everything below 85% of your max is a warm-up weight, and therefore not enough to tax you. You might burn some tiny amount of calories but otherwise it's not worth doing. It'll just make it harder to go back to the heavier stuff.
I of course cosign everything Draft said. But another approach that has worked for me many times is simply to do less reps at the same weight. Do a single at 215, then try for a triple, then try for 5, all over the space of a week, say.
not as painful as they look, honestly. If you find them uncomfortable, just take a super-wide grip to begin with, then gradually narrow it.I'll take your word for it.
quick dumb question
is doing a lot of reps at a lower weight = to doing fewer reps on a heavier one? or should you switch to more weight?
Cormac, what is your opinion on Muscle Milk as a meal substitute? My current job doesn't have any sort of refrigeration so my options for lunch time are very limited. Right now I'm making due with a banana and a scoop of whey protein for snacks during break time and a bottle of MM from the grocery store during lunch. The nutritional info seems decent enough (http://caloriecount.about.com/calories-muscle-milk-ready-drink-i121266), but I'm sure there is a 'gotcha' somewhere that will make it the equivalent of eating a candy bar. If MM is trash, could you suggest anything suitable that doesn't have to be refrigerated?http://www.paleokits.org/
I want to eat more nuts and fruits, but they are so high calorie. :-\
What about cashews? I love cashews. :droolI want to eat more nuts and fruits, but they are so high calorie. :-\
Nuts are almost all fat, which is very satisfying. You can improve most salads hugely by adding some slivered almonds or macadamias to bring the fat ratio up. Of course, this sounds like heretical madness to you right now but you'll get there.
One simple suggestion: get a bike, if you don't already. Or start using it for trips where you would currently go by car. Make your body work more outside the gym.
Breakfast; Cereals and Milk, or Banana and a glass of milk, or a Toast and a glass of milk.:wag
Lunch; Fish or Meat, whatever, and Salad. Small amount of rice or pasta if you so wish it.
Afternoon; Piece of fruit.
Dinner: Fish/Meat whatever, and vegetables.
You don't cycle :smug
a high calorie breakfast is good tho.Breakfast; Cereals and Milk, or Banana and a glass of milk, or a Toast and a glass of milk.:wag
Lunch; Fish or Meat, whatever, and Salad. Small amount of rice or pasta if you so wish it.
Afternoon; Piece of fruit.
Dinner: Fish/Meat whatever, and vegetables.
And its not "Fish/Meat whatever" :supergay
its, FUCK YEAH MEAT AND FISH :gun
You guys are telling me stuff I already do :lol
Again, I eat around 1,500 calories a day. Thanks for the advice. :lol
if it consists of eggs, bacon, chicken, whole milk, etc.a high calorie breakfast is good tho.....Breakfast; Cereals and Milk, or Banana and a glass of milk, or a Toast and a glass of milk.:wag
Lunch; Fish or Meat, whatever, and Salad. Small amount of rice or pasta if you so wish it.
Afternoon; Piece of fruit.
Dinner: Fish/Meat whatever, and vegetables.
And its not "Fish/Meat whatever" :supergay
its, FUCK YEAH MEAT AND FISH :gun
Again, I eat around 1,500 calories a day. Thanks for the advice. :lol
Your metabolism will become really low though, which means you won't be able to eat much for the rest of your live. A couple of days eating badly will get you fat again if your metabolic rate is low.
Breakfast right now: 3 egg omelette with sausage and cream cheese. Cornflakes can bite me.:bow
Are the p90x or insanity programs really painful? I want to take the fast track to getting back in shape.
Do they rely on pull-ups? I can't do many pull-ups 'cause one of my rotators cuffs was jacked during football.
it's easier for your body to burn carbohydrates than fats/proteins.if it consists of eggs, bacon, chicken, whole milk, etc.a high calorie breakfast is good tho.....Breakfast; Cereals and Milk, or Banana and a glass of milk, or a Toast and a glass of milk.:wag
Lunch; Fish or Meat, whatever, and Salad. Small amount of rice or pasta if you so wish it.
Afternoon; Piece of fruit.
Dinner: Fish/Meat whatever, and vegetables.
And its not "Fish/Meat whatever" :supergay
its, FUCK YEAH MEAT AND FISH :gun
I am slightly informed but carbohydrates are fuel. If you are doing regular exercises such as cycling, running etc daily then you can eat carbohydrates since it's the most freely available like am nintendo said. Otherwise fat, protein, carbs once it's stored in the body it's the same- wouldn't it?
ultra-marathon runners can burn SEVERAL pounds of fat during a marathon, they have very different metabolisms and are not relevant.Dude, you totally have the science all wrong. Obesity and excess sucrose/fructose consumption have gone hand in hand in the most exhaustive research. We ate more fat in the 1930s, 40s, and 50s, and were much slimmer as a population.
If you are extremely active, then a high fat diet will not affect you the same.
Otherwise, fats are much more efficient in calories/gram perspective and should only be like 1/3 average person's caloric intake to avoid obesity.
The insulin only matters if you're ingesting excess calories in the first place.ultra-marathon runners can burn SEVERAL pounds of fat during a marathon, they have very different metabolisms and are not relevant.Dude, you totally have the science all wrong. Obesity and excess sucrose/fructose consumption have gone hand in hand in the most exhaustive research. We ate more fat in the 1930s, 40s, and 50s, and were much slimmer as a population.
If you are extremely active, then a high fat diet will not affect you the same.
Otherwise, fats are much more efficient in calories/gram perspective and should only be like 1/3 average person's caloric intake to avoid obesity.
The research all points to insulin. The only hormone that promotes fat storage.
because they were born and raised on such diets.I don't get your premise. You mention that we shouldn't be consuming more than a third of our calories from fat, but then when I provide a example, you just change your argument altogether. And then you mention Atkins, without any coherent relation between your two statements. Where's the tie in? Where's your evidence--concrete at that--that consuming more than a third of your calories from fat is harmful and causative of weight gain?
Why do you think Atkins became so controversial?
I did not look at the video so yes I don't know what am nintendo is going on about.
I'm sticking with carbs, easily digestable, readily available :gun
Let me translate. Native Americans since for thousands of years were raised on a diet on mainly fats and proteins etc. their bodies, metabolism developed accordingly. Now that you introduce a larger carbohydrate intake their bodies reacted adversely.
http://www.who.int/hpr/NPH/docs/who_fao_expert_report.pdfbecause they were born and raised on such diets.I don't get your premise. You mention that we shouldn't be consuming more than a third of our calories from fat, but then when I provide a example, you just change your argument altogether. And then you mention Atkins, without any coherent relation between your two statements. Where's the tie in? Where's your evidence--concrete at that--that consuming more than a third of your calories from fat is harmful and causative of weight gain?
Why do you think Atkins became so controversial?
No-one can translate am nintenho, it just can't be done. That's why at this point I just want him to stop. Every time he posts I feel compelled to spend 2 pages just fighting the insane disinformation.I would refer myself as club cyclist in the future. But I eat a 'normal' diet now.
If you think you are training like an elite cyclist, fine, follow that diet. At any level of activity below that, you'll fucking balloon. Seriously, I invite anyone to have a look at what Michael Phelps eats in a day while training and tell me that they think they could survive eating like that for 5 yrs. He can do it because training is his JOB.
Good chap.For the record, I have no problem with some people having a protein/fat centric diet as that is ideal for some metabolisms. But for others, and the majority of people according to the WHO, a carb-centric diet is better for their physiology. Obviously, with something like dieting there's a lot of variables and depending on what you were raised on and what fitness goals you have and so there's a lot of different ideal diets depending on the person.
Less reading am nintenho, more reading Mark Sisson. World a better place already. :)
1600 calories??! Wilco, is you serious? You're f'n 300 lbs and you only consume 1600 calories?!? Dude, that's NOT healthy..This is what i was thinking but i figured I'd keep my mouth shut to avoid an argument with wrika and am nintenho.
Willco can't win!
It does sound low to me.1600 calories??! Wilco, is you serious? You're f'n 300 lbs and you only consume 1600 calories?!? Dude, that's NOT healthy..This is what i was thinking but i figured I'd keep my mouth shut to avoid an argument with wrika and am nintenho.
I think last night I was just having a bad night. The entire day I was really, really fucking tired.Didn't you just come off creatine? Anyways, I started taking creatine a few weeks ago (in pill form, don't retain water due to it being hydrochloride). I haven't noticed much difference, if any. I might have more energy, but that could just be because I am getting fitter. Also, I've been constantly hungry since taking it
My metabolic rate is over 2,000 calories. I was told by a nutritionist that I should actually eat around 2,200 calories at my weight and to add the extra calories by eating more fruit and snacks between meals.So then, why is you eating only 1600 calories?
Also, I've entered a new phase of fitness: vitamins.
Been having some issues working out as of late, was told that I need some vitamins. So I went to THE VITAMIN SHOPPE, which is ridiculous. I didn't even know places like that existed. There is like an entire aisle dedicated to keeping your cock hard for ten hours straight. :lol
The whole calories in vesus calories out thing is misguided because:
1. You're insinuating that the body does not change hunger/CaloriesIn based on CaloriesOut.
2. You're inferring causality without a basis. Saying that overeating is the cause of obesity is like saying that drinking too much causes alcoholism. It doesn't explain why the person does it.
3. Your equation, I'm assuming is this:
deltaCalories = CaloriesIn - CaloriesOut.
It's wrong. Here is the correct equation:
0 = CaloriesIn - CaloriesOut +/- CaloriesToOrFromFat +/- caloriesFromCannibalizedTissueOrReducedMetabolism
Insulin controls the flow of calories into fat. If insulin is high, calories go into fat cells, regardless of the number of calories needed vs consumed.
So if you eat a high carb diet that has a high insulin response, you may need 2500 calories in your muscles, organs. Insulin doesn't care, it was the evolutionary response to a bunch sugary fruits and vegetables showing up just before periods of famine (winter). Your body is programmed to store fat, because natural selection has weeded out genetics such that people store fat in anticipation of winter/famine. It is also a way for the body to reduce blood sugar, that only carbs raise so that it doesn't get to toxic levels.
So check out happens to this equation when you consume 2500 calories, but insulin stores 400 calories as fat:
0 = CaloriesIn - CaloresOut +/- CaloriesToOrFromFat +/- caloriesFromCannibalizedTissueOrReducedMetabolism
0 = 2500 - CaloriesOut - 400 +/- caloriesFromCannibalizedTissueOrReducedMetabolism
0 = 2100 - CaloriesOut +/- caloriesFromCannibalizedTissueOrReducedMetabolism
2100 = CaloriesOut +/- caloriesFromCannibalizedTissueOrReducedMetabolism
Now suppose your muscles and organs need 2500 calories under normal metabolic rate to break even.
2100 = 2500 +/- caloriesFromCannibalizedTissueOrReducedMetabolism
caloriesFromCannibalizedTissueOrReducedMetabolism = 400
This means that you need to:
1. Reduce your metabolic rate. Ie, your body intentionally weakens you through fatigue or poor circulation/heat.
2. Cannibalize muscles and organs.
3. Overeat (but you still gain fat regardless if you decide to).
It is only until the body reduces insulin, or that body fat is accumulated enough such that current insulin levels cannot hold any more fat, that this problem goes away.
If you go on a low carb diet, insulin is reduced, the body fat % setpoint is reduced, and the body just feasts on body fat until the new setpoint is reached without exercise or hunger.
Quote:
edit - I'm not saying it's right that I am figuring it this way or right that people treat it this way... just pointing out that to many, low carb means eliminate the carbs which effectively is creating the calorie deficit for weight loss.
Not necessarily. There are several studies from the 1950s/1960s on Pennington's diet (Atkins basically) where subjects consume 3-5k calories, lose fat and gain muscle. Their muscles were so deprived on energy due to excessive insulin, that simply getting the muscles a stable supply of energy made them grow to their natural, unstimulated size.
People get fat from insulin. Without insulin you cannot store fat. The higher the blood sugar response of food, the more insulin your body creates.
They have injected rats with insulin and they starve to death. They die of heart failure because their heart muscle has been cannibalized. They also die obese. The fat was never used because the hormone insulin told the body not to use it.
Look, I'm not saying that exercise doesn't make you healthier, and I think carbohydrates have their use for sports and athletics, but they aren't essential and they are the reason why people get fat. Not because they're lazy, but because hormones store fat REGARDLESS OF CALORIC INTAKE.
Edit: But let me also say that I don't blame you for believing in calories in versus calories out. I somewhat believed that for a long time until the mountains of scientific evidence proved me otherwise.
Don't worry about cholesterol from eggs. The dietary cholesterol fear is vastly overrated. Limiting sugar, refined carbs, and fixing improper Omega 6/3 imbalance are more important to cardiovascular health.I try telling this to my mother in law who is always scolding my wife because she lets me eat so many eggs. She always tells me I need to eat more carbs because I usually refuse bread and tortillas.
I really can't read cormac's posts anymore because they are destroying my worldview and I have just too much going on to deal with someone telling me bacon is healthier than toast right now.This but whatever you're doing currently is working :-*
@ Ketastrophe, my goal is actual 285 1 rep max. Ideally it'd be nice to hit 300 but I figured that was too high of a goal for 4 months at my condition 2 months ago.
I'm 1.82 cm....(http://maleenhancementtruths.com/wp-content/uploads/2009/05/small-penis.jpg)
You need to be running at 16 km/h for 18 minutes. I can do 10 min of 12 Km/h.
You are already doing sorta that but during 25 min. So, go up 1kmh every week for the next 6 weeks, during your 18 min exercise and you'll be there. 1kmh bump per week doesn't sound unrealistic at all.
Obviously, make sure you have those energy levels. I see guys chilling at 14.6 km/h during 20 mins or more, no reason you can't put the effort.
One thing I don't understand about the Yasso 800s is what time should I be running the 800s if I want to run three miles in 18 minutes? I don't care about how fast I can run 26 miles. I only care about how fast I can run 3 miles.
Or you could stop breakfasting on tacos. Your choice!Choice is made! Tacos :heartbeat
I think I'm developing some mild shin splints (from running). Gotta stretch it out, mang.
Mups -Sweet tits. Will do.
Just do:
Squat - (245)
Shoulder Press (120)
Deadlift (250)
Any "muscle groups" that aren't "hit" by that aren't worth "hitting".
looks like i'm set on doing the TK Marathon next year - thought about it a bit and started looking at the trading schedule.
Running to complete, not for time. I'll probably be popping in here a bit.
Oh, also Cormac, as I get further into my 6 weeks and the 250 gets increasingly easier for deadlift, should I add more reps/sets to the one work set I'm doing?
Oh yeah, the other day on my run I passed two more CrossFit places.
PAGING DR CORMAC
I effed up my left tricep lifting. I am thinking that its tendonitis, because it feels exactly like my arm would feel after pitching baseball in school (which gave me tendonitis). What should I do?
Thanks for the injury advice Cormac. I lifted with my arm today after 5 days off and its as good as new. I actually think I injured it squatting (weak wrist with a low bar position) and then aggravated it by benching immediately afterwards. Felt fine doing shoulder press today :)
Should I respond to am nintenho or not? Gah. It requires about a 1,000 word post and he probably won't understand it anyway. Does anyone else care?
Fuck carbs. Done with them bitches
Thanks a lot Cormac
Based on anecdotal evidence which I eventually admitted I was wrong about.
Should I respond to am nintenho or not? Gah. It requires about a 1,000 word post and he probably won't understand it anyway. Does anyone else care?
Yes, Boogie: ditch the oatmeal etc. My breakfast this morning: 3 beef sausages, 2 fried eggs with cream cheese, one glass of whole cream mixed with milk. Your body works better if it burns fat, not blood sugar. Constantly refilling on blood sugar causes all manner of crash and burn problems that are very easily avoided by shifting to a fat-burning metabolism.
The WHO report you posted was over 100 pages! There was a ton of nuanced info in there that supports everything I'm saying, but it's obvious they're not going to change their bottom-line recommendations anytime soon, even though they know they're wrong.If there is such nuanced info then the only logical thing is to point it out rather than claim the entire World Health Organization is biased. Even 3 weeks late, I would appreciate any evidence in that report that supports what you believe.
I'm posting this from work, btw, I don't always have time to rattle off 1,000 word replies to people who show no signs of taking anything on board anyway. I mean, preventing fucking cancer is seemingly not enough of a reason for you to prefer fats to carbs, what else can I possibly offer?
Alright then: I'll type this stuff up on why fats are healthier than simple carbs for you tonight if I have time but you have to read it and think about it for yourself, not just spout crap back at me that you've googled randomly alright?yeah I'd have no problem at least doing that.
I think he's coming off creatine, which as far as I can gather makes you retain water like a girly-girl. So the combo of dieting and coming off creating seems likely to result in a sudden decrease in weight. And inches coming off those lovely Mexican biceps :gloomy:teehee
Good job, T EXP.
Trust me, I have a lot to say on the subject but I'm on holiday right now which means I'm a full-time babyminder/chef/indentured servant and won't have much time to spend on the forum for a while. I'm eating a fairly strict Paleo-style diet right now (no bread/pasta/rice/beer/potatoes but with dairy - lots of cream, butter, yoghurt etc). I feel so much better than when I was pigging out on pizza and beer while doing Starting Strength, it's quite ridiculous. The flab is coming off nicely too. Now that it's warm out, it feels great to eat lots of salads and deli-style foods rather than stodgy carbs. My Achilles heel of course is the booze. But if that's my only failing, i'll probably be fine if i keep it to social drinking, since i don't get out that much now anyway.
You can take carbs from my cold, bloated, dead hands :punch
I've gained all of 4 pounds in 15 years.
My weakness are nuts. So good. So fatty/high in calories. And I don't lift enough to eat a bunch. Maybe that will be my incentive to finally get a gym membership, so I can eat handfuls of nuts. :lolThey're a better source of unsaturated fats than animal fats though. I would never be concerned with protein intake even if you're body-building, it's very easy to get more than enough protein in a normal diet.
I can understand the drowsy feeling due to insulin sensitivity varying by diet but the appetite argument is a real stretch. Processing fat is a very slow, irregular process versus glycogen.I dunno. For some people it's pretty hard. Even for me, someone who loves to eat, I found myself being stuffed and not reaching my recommended protein intake. I was cutting out carbs too. I had to turn to shakes because i just couldn't eat enough.My weakness are nuts. So good. So fatty/high in calories. And I don't lift enough to eat a bunch. Maybe that will be my incentive to finally get a gym membership, so I can eat handfuls of nuts. :lolThey're a better source of unsaturated fats than animal fats though. I would never be concerned with protein intake even if you're body-building, it's very easy to get more than enough protein in a normal diet.
I dunno. For some people it's pretty hard. Even for me, someone who loves to eat, I found myself being stuffed and not reaching my recommended protein intake. I was cutting out carbs too. I had to turn to shakes because i just couldn't eat enough.How do you know you're not getting enough though?
when you're strength training you're supposed to get about 1 to 1.5 grams of protein for every lb of body weight. Not to mention, you can tell by your recovery. If your recovery is stunted or you're not getting good gains then it's a pretty good sign you need more protein. Even more telling is when the symptoms disappear after upping your protein intake.I dunno. For some people it's pretty hard. Even for me, someone who loves to eat, I found myself being stuffed and not reaching my recommended protein intake. I was cutting out carbs too. I had to turn to shakes because i just couldn't eat enough.How do you know you're not getting enough though?
Yea I was horribly misinformed about this low-carb thing till now. I just assumed the majority of the people on it were eating steaks and bacon daily -- which didn't seem like a great diet plan. The introduction of paleo it's brought a lot of light to low-carbing in my eyes. Essentially taught me that meat is not the only thing eaten in a low-carb plan.
I just had lobster, pork and some 90% chocolate. Might grab a side salad if I get hungry later tonight. I just don't see how I can eat stuff that I was eating before - rice, bread, processed junk food just don't appeal to me anymore knowing how detrimental they are on the human body.
Only downside is I'm noticing some muscle loss..but I guess that's to be accounted for when losing weight. I do think I eat too much red meats and I want to cut back. Probably just switch to more chicken breast/fish/cream.
Nice with the sticky.
Trying my hand at Crossfit. I did the Fran workout yesterday (I am lagging wod's). It sounded really easy, but it kicked my ass. I couldn't do all of the pullups, but I was able to do 10 for all three sets.
yeah, nuts are like crack, especially cashew and macadamia.
for me it is chocolate with high percentage of cacao. I don't know what the consensus of how good they are to have, but of most foods I eat (I don't have a strict diet or anything) it seems like the worst. well, best tasting at least.
I lost 15 pounds (went from 167 to 152) by just running, didn't change my diet at all.
:bow CARBS :bow2
In fact, I think I'll get myself a tasty Bahn Mi for lunch.
yeah, nuts are like crack, especially cashew and macadamia.
for me it is chocolate with high percentage of cacao. I don't know what the consensus of how good they are to have, but of most foods I eat (I don't have a strict diet or anything) it seems like the worst. well, best tasting at least.
Dark chocolate is actually a pretty decent cheat, thanks to the anti-oxidant effects. It is a 'sensible vice'. Like red wine, in moderation, the offset health benefits offset the negatives. And there is ample evidence that a satisfying diet (mentally) has great health benefits all by itself. This should not be interpreted as a license to sit on the couch eating cheeseburgers and ice cream all day, but more as a reminder to take joy in your food. If you cheat on your diet, do so with no guilt and great relish.
http://www.marksdailyapple.com/is-all-chocolate-created-equal/
man, you are spot on w/ regards to the insulin sensitivity -- i've been paleo-dieting, as you put it, since the start of february, and ANY serious carbs that aren't whole wheat/grain make me feel ill (which is great, imho). greek yogurt ftw
i've given up my massive caffeine addiction as well, which was freakin' rough, but i do sleep loads better -- i had terrible insomnia up until the time i started this diet, and now i sleep 7 hours straight at a shot.
on the other hand, my aspartame consumption has gone through the roof, but it hasn't seem to have an effect -- yet. apparently it CAN trigger ghrelin responses that encourage cravings in some folks, but i haven't seen it.
am nintenho the only person not getting it. Oh well, I've been lazy in posting so I can't bitch too much.Yeah, I've been reading up on it and I see some people say DO do dairy anyways. It's obviously not a part of the hunter-gatherer diet but it's a good source of all the essential fatty acids. I can see some parts I agree with and some that I don't, but overall, I need to do more research in all the different opinions on that diet.
You get all the glycogen you need eating paleo - Mark Sisson came 4th in the Hawaii Iron Man on a Paleo diet. Simple carbs are not the only food group that creates glycogen! Protein stimulates insulin too, as anyone who's been in a 'meat coma' after a big BBQ can testify. If you want calcium, just drink some milk or eat yoghurt. Relatively few people get as far into Paleo eating as to give up dairy entirely. Most people don't even give up the grains completely, and there are plenty of Paleo gurus who swear by dairy (one guy - an MD - lives almost entirely off whole cream and butter).
Don't think you're ok eating all the crap you want just because you're skinny or doing lots of cardio. The visceral fat accumulated by skinny folks is more dangerous from a health standpoint that belly or thigh fat, it's just not so (visibly) ugly. Go take an MRI and tell me how skinny you are. And you also likely lack on muscle and organ reserve, both of which will stand you in very good stead in later life or when you get sick.
Nice with the sticky.
Trying my hand at Crossfit. I did the Fran workout yesterday (I am lagging wod's). It sounded really easy, but it kicked my ass. I couldn't do all of the pullups, but I was able to do 10 for all three sets.
LEOP! (looks easy on paper)
Fran is an absolute bitch but do all the pull-ups next time! Don't be afraid (or embarrassed) to switch to jumping pull-ups or otherwise-assisted PUs when you just can't do anymore deadhangs or kips, even after resting. Also, I wouldn't follow the crossfit.com workouts religiously or anything; some of them are just ridiculous. Have a look at the hundreds of Crossfit affiliate gyms who post workouts online and try different ones that look manageable.
Nice with the sticky.
Trying my hand at Crossfit. I did the Fran workout yesterday (I am lagging wod's). It sounded really easy, but it kicked my ass. I couldn't do all of the pullups, but I was able to do 10 for all three sets.
LEOP! (looks easy on paper)
Fran is an absolute bitch but do all the pull-ups next time! Don't be afraid (or embarrassed) to switch to jumping pull-ups or otherwise-assisted PUs when you just can't do anymore deadhangs or kips, even after resting. Also, I wouldn't follow the crossfit.com workouts religiously or anything; some of them are just ridiculous. Have a look at the hundreds of Crossfit affiliate gyms who post workouts online and try different ones that look manageable.
This is from yesterday :lol
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
yeah right
I want to gain some muscle mass, I am skinny as fuck. Is there anybody else who has similar plans?
Also, I am very ignorant when it comes to counting calories, diets, x90, BMI and all that new age shit. I just try to eat as much meat and lift weights as much as I can but I haven't done so in more than a year and have pucked up smoking too which I am trying to quit. I don't plan on taking steroids and dealing with gynos doesn't interest me.
Is there a way to gain considerable muscle without the "eat carbs like a motherfucker" option? Even if it takes more time?
Carbohydrates ???
Is there a way to gain considerable muscle without the "eat carbs like a motherfucker" option? Even if it takes more time?Protein, my man.
Is there a way to gain considerable muscle without the "eat carbs like a motherfucker" option? Even if it takes more time?
huh?
Carbohydrates ???
carbs to gain muscle? is the whole world gone mad?
Is it bad to do pullups too often? Like, is everyday too often? I just started a few days ago.
Is it bad to do pullups too often? Like, is everyday too often? I just started a few days ago.
I would think that allowing at least a days worth of rest to that muscle group would be best. The only bad thing that could happen is you'll impede growth due to constantly working the muscle everyday.
Is it bad to do pullups too often? Like, is everyday too often? I just started a few days ago.
I would think that allowing at least a days worth of rest to that muscle group would be best. The only bad thing that could happen is you'll impede growth due to constantly working the muscle everyday.
It's not hard to do pull-ups on consecutive days, unless you're really pushing yourself (i.e. doing many sets of max reps). Would you take a rest day after doing push-ups the day before? No, right? Then why would you rest after pull-ups. The only time you really should rest is when doing exercises that severely tax the whole body, like squat or deadlift. For just pull-ups, you shouldn't need more than 1 day off in 4.
What the fuck, just tried some avocado.:bow Wrika :bow
Really? People eat this shit? What's this fruit good for again
for some stupid reason i decided to take classes this summer semester and even worse i spend 10 hours daily in the classroom and am getting chubby. would it be harmful to do HIIT everyday? it's basically the only thing i can do with the allotted time in my schedule with the exception of weekends.The normal thing to do is to count calories. The geeky thing to do is to wear a heartrate monitor and everything and measure HIIT vs normal cardio. As I understand though, anaerobic respiration from HIIT is better for building mass but normal cardio like jogging or whatever is better for losing fat and building up cardiovascular health. If flab's the issue then I guess you should just do more low intensity cardio but it's generally recommended that people do both of those.
What the fuck, just tried some avocado.
Really? People eat this shit? What's this fruit good for again
What the fuck, just tried some avocado.salt, bro. salt. kosher or sea salt. lime juice or something acidic also bring out the flavors.
Really? People eat this shit? What's this fruit good for again
By the way, my bench was only 100 and my weights only cost 140. Totally worth it. In a few months it'll pay for itself.
Ive reached 10 pullups! :bow2
But then I dropped to 6 on my 2nd set and 4 on my 3rd. :lol
maybe you're just a bigger guy but it seems way better than most equipment in gyms. it's actually a little too wide for me. I don't like the way I have to position my legs like I'm some girl on prom night when I'm on the bench. And the squat rack seems a-ok to me. been using it with 240 lbs and haven't had a problem.By the way, my bench was only 100 and my weights only cost 140. Totally worth it. In a few months it'll pay for itself.
Eh, I'm pretty sure I had that exact model and it felt pretty meh to me, narrow and worthless for anything but bench pressing and dangerously cumbersome front squats.
a sexy john stamos! good job, dude!spoiler (click to show/hide)which one is the wife? :drool[close]
I've also hit 10 chin-ups and I just learned that I can't do those day after day. I did one set a few mins ago and my forearms felt really tense.
Btw, where exactly are pullups and chinups supposed to work? With chinups I definitely feel it in my forearms more than anywhere else. They actually look a little bigger too.
I've also hit 10 chin-ups and I just learned that I can't do those day after day. I did one set a few mins ago and my forearms felt really tense.
Btw, where exactly are pullups and chinups supposed to work? With chinups I definitely feel it in my forearms more than anywhere else. They actually look a little bigger too.
I see, thanks. I'm gonna start going to the gym at my school next week since there isn't much I can do at home without weights.I've also hit 10 chin-ups and I just learned that I can't do those day after day. I did one set a few mins ago and my forearms felt really tense.
Btw, where exactly are pullups and chinups supposed to work? With chinups I definitely feel it in my forearms more than anywhere else. They actually look a little bigger too.
Pullups, as I understand it, work all of your lats, plus some of the biceps, and I guess forearms for grip. Chinups (ie. palms in) would work the biceps more I would think.
Matters just got worse for Mr. Gibson as tapes have been leaked of him unleashing some supercharged lingo to his baby’s mama, Oksana Grigorieva. Mel had no idea he was being taped and at the tippy-top of his alcohol soaked lungs Mel can be heard saying “You look like a f*king pig in heat and if you get raped by a pack of ni**ers it will be your fault.” Classy Mel.
I'm eating well though - no grains or sugar. Alcohol is the only real weak spot! I notice that even a few drinks is enough to prevent any weight loss from happening, especially when not working out.It's obvious that a carbcentric low-GI diet worked very well for the Japanese. I don't know if you're trying to imply that carbs are bad for everyone though but I'm just saying that you shouldn't assume that your body is incapable of changing to a "western" or whatever you want to call it diet.
You can't be simultaneously 'carbcentric' and 'low-GI'.Low GI in the sense that it just gets absorbed more slowly. What matters is that they don't have nearly as much of a problem with obesity and diabetes and all that.
Obviously people can survive even on shitty food, golf clap for pointing that out. I'm interested in what's optimal for health and fitness.They have the lowest obesity rate in the world and I think the longest lifespans. It's obvious they have a diet that works well for them. You can't just dismiss them as "surviving" and not being in optimal health when they are some of the healthiest people alive today.
You can't be simultaneously 'carbcentric' and 'low-GI'.Low GI in the sense that it just gets absorbed more slowly. What matters is that they don't have nearly as much of a problem with obesity and diabetes and all that.Obviously people can survive even on shitty food, golf clap for pointing that out. I'm interested in what's optimal for health and fitness.They have the lowest obesity rate in the world and I think the longest lifespans. It's obvious they have a diet that works well for them. You can't just dismiss them as "surviving" and not being in optimal health when they are some of the healthiest people alive today.
OTOH, were hunter-gatherers even lean? You would think that somebody living on whatever they can find wouldn't be able to eat very regularly so their metabolism would adapt by adding some extra ridges of fat. Somebody living on an agrarian diet would probably be able to eat more regularly and therefore need less fat reserves. Paleo dieters point to the survival of the fittest argument but does that mean survival of the leanest?
Ultimately, it's about what your eventual results are. I personally think that a mixed diet is best, even though some people do very well on a nearly no carb diet. It just makes no sense to point at Japan and say that they would benefit from a massive diet change though.
OTOH, were hunter-gatherers even lean? You would think that somebody living on whatever they can find wouldn't be able to eat very regularly so their metabolism would adapt by adding some extra ridges of fat. Somebody living on an agrarian diet would probably be able to eat more regularly and therefore need less fat reserves. Paleo dieters point to the survival of the fittest argument but does that mean survival of the leanest?
Pfff. I'm watching the number of fatties climb visibly here, as they shovel garbage like fried noodle sandwiches down their throats. Like I said, there is much that is good about the Japanese diet (huge variety, lots of seafood) but much that is bad (far too many simple carbs, not enough protein). There are historical reasons for why they have good longevity, but that trend is over. Kids these days have a projected lifespan that is shorter than their parents, just like kids in the US. Diabetes and obesity are soaring as more people are eating a Western-type diet.
What do you mean by a mixed diet? I think I get plenty of variety. What should I be eating that I'm not eating, and in what quantities?I just mean being able to get a decent mix of both fats and carbs.
Studies have shown that hunter-gatherers were better nourished than their early agricultural counterparts. See: Guns, Germs, and Steel.I'd have to read it but do you mean better nourished with regards to not lacking essential proteins and fats or do you mean that their bodies were leaner?
Which common foods have simple carbs?
Which common foods have simple carbs?
Bread, pasta, rice, potatoes.
They don't automatically develop diabetes or cancer, no. But those are pretty fucking BAD THINGS to develop and any sane person would want to lower their chances of developing them as much as possible. If you love the taste of mashed potatoes so much that you just don't care about cancer, that's fine by me. You can smoke all your life and not get lung cancer if you're lucky but I'm not going to do it. (I admit I still drink, but that's a social thing mostly - it generally makes me happier so I figure that's a decent trade-off). The odds favor the person who doesn't smoke, doesn't drink and doesn't eat grains. And the short-term benefits to cutting out all that stuff are great enough to merit doing it anyway.
Even if you don't ultimately develop diabetes, it is a given that you will develop increased insulin sensitivity which DOES break your hunger mechanisms, and leads to a dependency on elevated blood sugar levels.
Re - hunter/gatherers. If you're not eating simple carbs, it is a FACT that you will be better nourished than people who do, unless they are eating so much that they are obese. This is inarguable, as simple carbs contain essentially zero nutrients. They thus inevitably bring down the overall percentage of nutritious food in your overall intake. And yes, they will tend to be leaner. It's very very difficult to become obese on a hunter-gatherer diet.
Just as an example of how the Japanese diet can be improved, check this out:
http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Retrieve&db=pubmed&dopt=AbstractPlus&list_uids=1407826&query_hl=7&itool=pubmed_docsum
Abstract
...
i.e. eat less protein from tofu and shit, eat more from animals (eggs, meat, fish, milk), get more good fats as a result, and you live longer than the people around you. These folks probably weren't eating anything close to an optimal diet, but those simple changes led to increased lifespans even relative to people who were already living longer than the global average.
Those are complex carbs, no?Which common foods have simple carbs?Bread, pasta, rice, potatoes.
Yes, fuck, I got that backwards, sorry.So it's complex carbs that I should be eating less of? My parents cook rice with almost every meal, but it's usually brown rice.
(I always get screwed up on insulin resistance and insulin sensitivity too, no matter how many times I read it).
Add "sugar" to the list as well, btw, beezy.
What? Tell the Japan Diabetes Society about this, they'd certainly be interested in trumpeting the fact that they have cured diabetes!I have no idea what you are talking about. If older generations of Japanese were healthy, thin, lived long, and didn't have diabetes or any of the other "diseases of affluence" than you can't say that they would benefit from cutting back on the ratio of carbs in their diets.
You obviously have a different definition than me about "perfectly healthy". Look around you, at anyone aged 50-60 and above who is eating a standard American diet. Can you honestly describe these people as "perfectly healthy"? I find it shocking how much we accept disease and poor health as a fact of life these days. We can live a relatively long life thanks to invasive medical procedures and pills for everything, but be basically useless for any physical task for much of our lives. Our cavemen ancestors would be appalled at what we've let ourselves become.I didn't post anything about Americans being healthy. What are you talking about? If you believe that the youth in Japan are getting less healthy than their parents, then look at the differences in how much fast food they eat and how big the portion sizes are today. Because it's obvious that for generations, the ratio of carbs to fat was not an issue.
Where are you getting the idea that the Japanese people avoided diabetes on their traditional diet?? Just because the incidence of it has risen due to the Western diet doesn't mean that they were free of it before that!
There is no reason for ANYBODY to get adult onset diabetes - it is an entirely preventable condition, as is obesity. You can avoid it on a variety on diets, sure, but as I keep fucking hammering home and you keep fucking IGNORING, I'm talking about OPTIMAL nutrition here, and you keep trying to twist it into some kind of "well if it isn't demonstrably lethal after a single bite, why should we avoid it" scenario.
You and everyone you know can follow the traditional Japanese diet if you want. If you can even find all the good things about - fish, seaweed-based products etc. Enjoy being 5 feet tall and emaciated!
There's always the living to 100 thing too.
As for the post or pre, I don't really care, but I'm going to try and adhere to the Drinky method of "have carbs only when I work out" cept if it's vegetables then i can have that shit whenever.
I don't like how this non-carb diet does slow down my runs though, and generally makes me tired after any form of exercise. It's so much easier just downing plates and plates of pasta/rice and then going for a 3-4 mile run or playing 3-4 hours of football :lol
But I am seeing results, and I'm energetic. Also much better than starving myself+cardio yo-yo method I've been on the past..say 9 years. The weight loss is slow, but I'm doing it right this time.
I'm not interested in your relatively lower rates of diabetes. You're comparing them to an even shittier diet that is HIGHER IN CARBS (as well as higher in fat)! The modern Japanese diet has MORE carbs, MORE fat, MORE calories, MORE processed food. It's worse in every way, to the extent that we can't meaningfully separate out all the reasons why it's worse. They're all mashed together. The ratio isn't important when there is too much of everything, which is the case in almost all industrialized nations now.It's not just diabetes that is important today though. Also consider the link between eating red meat and heart disease. You can't just eliminate all the diseases connected to diets our ancestors didn't have and just end up with 80% of your calories from protein. My point is that of all the fat or carb heavy diets in the industrialized world today, Japan seems to have a relatively decent sweet spot with their low heart disease, diabetes, obesity rates and long lifespans. They still have diet-related health problems it seems (like being short apparently) but it shows you shouldn't be worried about taking such a radical diet approach.
It doesn't prove or disprove anything about the ratios because you lack a proper control group. There are very few properly done studies that look at sensible genuinely low carb diets in comparison with others. I can cite you some that do, that point to all kinds of beneficial things happening, but almost all of them are flawed in some way. (most are too small, too short-term, have weird definitions of the diets, don't account for exercise or have weird definitions of exercise...)
author=Cormacaroni link=topic=32900.msg1180799#msg1180799 date=1280374812]Yeah...it's got stuff in it that I would never eat but I'm talking about the daily diet. But also, I was trying to point out that carbcentric diets don't lead to huge carb cravings/yo-yoing blood sugar as some suspect. You also have to consider the caloric load point about early humans' diets. Is the composition of their diet important so much as just the number of calories? The way you focused in on a few drinks you had in a weekend as the reason you weren't losing weight anymore is what brought this up.
Diabetes and the J diet: I've been agreeing with the general idea that the traditional J diet seems to get better results than most but there are a gazillion things going on which make it tough to single out what is causing those results. The traditional J diet includes things like deep-fried pork cutlets in eggs, on a bed of rice. In other words, a nightmare from the standpoint of almost any diet. but it is perhaps being counteracted by the relatively huge amount of incredibly nutritious sea vegetables (konbu, seaweed etc). Like I said earlier, sheer caloric restriction may have had an awful lot to do with the lifespans - there is a lot of info to suggest that just eating less food, no matter of what kind, can have a very significant impact on lifespans. And Japanese cooking is renowned for the tininess of its portions, which probably stems from a historical lack of arable land for farming. There have also been significant periods of famine in modern history, thanks to the wars.
Are we going to have to start fighting about heart disease now? Something which was practically unknown until modern times? Maybe you're going to suggest that humans only started eating meat since McDonalds opened its doors?
If there's a link between red meat and heart disease, which has not been demonstrated outside of observational studies that I'm aware of, I'm of the opinion that it's due to the poor quality of most meats right now, not because of anything intrinsically wrong with animal protein. Industrially-farmed meats are a toxic mess with very little nutritional value, so it makes plenty of sense to avoid them. Again, though, I can afford to seek out organic, grass-fed beef, organic eggs etc. Given my excellent bloodwork since i've made these changes I'm perfectly happy to continue the experiment, since no-one in academia is doing it for me. I've never suggested anything along the lines of an 80% protein diet though, that's truly absurd. Adequate protein for recovery, preferably organic, grass-fed meat, organic eggs, wild game, good fats, and carbs from non-starchy, nutritious vegetables.
If you want a study to chew over, try the New England Journal of Medicine. 322 participants, 2 yrs, 95% adherence.
I find it frustrating, as the goal is focused on weight loss, not overall health. Still, the indicators for long-time health improved best on low-carb. The other diets involve calorie restriction whereas those on low-carb were unrestricted in that regard. Nevertheless, those on low-carb lost more weight. I wish they'd do one on HEALTHY people (i.e. not obese, because anyone who starts obese and gets thin is going to see improved health markers across the board no matter how they get there, IMHO).
http://www.nejm.org/doi/full/10.1056/NEJMoa0708681
You were trying to CLAIM that carbcentric diets don't lead to that, based on some observations of a diet you've never eaten. Despite all the evidence to the contrary of what we know about how insulin, leptin etc work. Based on observational, anecdotal evidence. You take it as read but I'm saying, they have ALL those problems, just not to the same degree as in the modern western diet.
What I said about drinks works exactly the same on any diet (or no diet at all) - if you take in a bunch of extra calories (300 or so in a drink), in a form as easily digested as alcohol, you have very little chance of staying in a calorie deficit for that day. It doesn't blow the whole diet. You continue to demonstrate a remarkable ability to take one thing and run madly in the wrong direction. Try it yourself and see! Eat a calorie restricted diet for a while til you see noticeable progress, then go on a weekend bender (4 or 5 drinks a day should be enough) and tell me if you don't see an immediate difference in your waistline. You are probably the only male who has ever drunk alcohol that ever needs this explained to them.
What you're saying about the study really just makes me wish you would stop posting here, 'cause you're not reading or offering meaningful data. And every time I pull you up on something, you just ignore it. It's hard to even see how your responses to the quoted sections follow on from what I'm saying...you just seem to be picking up on keywords and saying something random. I mean, do you think, from what I've posted here, that I've somehow never heard of the concept of a link between red meat and heart disease? Or that you can lose weight on any diet if it's calorie restricted?
THE FOLKS ON THE PALEO DIET WERE ALLOWED TO EAT ALL THE CALORIES THEY WANTED. THE FOLKS ON THE OTHER DIET WERE RESTRICTED. That's why the results here are rather remarkable, and strongly indicate that if the folks on paleo were ALSO calorie-restricted, their results would have blown the others out of the water. Just one of several ways the study is poorly-designed and frustrating.
I want to see something done on young, healthy people because I think there is a strong preventative quality to eating right that I'd like to see investigated over the long term. Not just a short study with the conclusion that people who eat more carrots have an increased indication for some form of cancer. I want to see a long-term study that investigates which diets prevent disease. Sadly all we have is observational crap like the China Study that effectively tells us nothing, and leads to people like you burbling cliches about the Japanese diet as if they mean something.
Further to the above:
If anybody wants my advice on nutrition, feel free to PM me or start a new thread. I'm not going to do it here anymore, because it leads to this seemingly endless cycle of misinterpretation, attempted clarification, further misinterpretation, and on 'til shotgun suicide. Or just go read 'Good Calories Bad Calories' by Gary Taubes, 'The Primal Blueprint' by Mark Sisson, 'The Paleo Diet' by Loren Cordain, Protein Power by Dr Michael Eades, www.robbwolf.com, www.paleo.nu etc, all good sources of info.
Further to the above:
If anybody wants my advice on nutrition, feel free to PM me or start a new thread. I'm not going to do it here anymore, because it leads to this seemingly endless cycle of misinterpretation, attempted clarification, further misinterpretation, and on 'til shotgun suicide. Or just go read 'Good Calories Bad Calories' by Gary Taubes, 'The Primal Blueprint' by Mark Sisson, 'The Paleo Diet' by Loren Cordain, Protein Power by Dr Michael Eades, www.robbwolf.com, www.paleo.nu etc, all good sources of info.
Oh come on now. Just because am nintenho is a distinguished mentally-challenged fellow doesn't mean you should stop talking about nutrition.
I have him on ignore anyway because he either is a bot or tries his best to resemble one.
The diet with no restrictions on how much you can eat is the one that logically results in less calories. OK. We're not dealing with a rational mind here, or one that's prepared to think for more than 30 seconds about what he's saying.
Cormac: how about bananas?
Also, remember kiddies, at the start of fitnessbore nintenho was advising that the best way to get rid of that spare tire around your waist was to do crunches. :smug
Man, this eating right shit is too complicated and hard. I'd starve myself trying to follow all these rules. Doesn't help that I can't stand salad.
I'm going to start experimenting with cooking more and more to make up for variety. I love eggs but having it twice a day is getting to drag on for me a bit.
This weekend I'm going to experiment and make chicken with curry for dinners next week. Lots of protein, some fats, and minimal carbohydrates. Probably going to get some shit from a packet of stuff but if it works, I'll make my own and experiment. Plus I'm on call so I can't really do anything other than experiment with food, especially spicy foods.
Foods I eat now: Beef tenderloin, Omega-3 eggs, full fat greek yogurt, grape tomatoes, the occasional handful of fruit that comes from my parents' garden (cherries, raspberries, strawberries)
I really got sick of eggs during my year on Atkins
yeah, every time i bring an evening snack back into my meal schedule, my weight loss stagnates. i stopped it entirely last month despite some intial early hunger pangs, and the last 10 pounds are goin' away.
I'm going to start experimenting with cooking more and more to make up for variety. I love eggs but having it twice a day is getting to drag on for me a bit.
This weekend I'm going to experiment and make chicken with curry for dinners next week. Lots of protein, some fats, and minimal carbohydrates. Probably going to get some shit from a packet of stuff but if it works, I'll make my own and experiment. Plus I'm on call so I can't really do anything other than experiment with food, especially spicy foods.
Foods I eat now: Beef tenderloin, Omega-3 eggs, full fat greek yogurt, grape tomatoes, the occasional handful of fruit that comes from my parents' garden (cherries, raspberries, strawberries)
I make curry a fair amount, mostly the Japanese stuff because it's so simple. Thai curry is great too - coconut milk is a wonderful fat source. You can just drink it of course, or make smoothies.
On beef - No idea what you pay for tenderloin, but you'll probably find that you're spending more on food with this style of eating, so you'll want to mostly stay away from expensive cuts like sirloin, especially if you're going organic/grass-fed. Stewing the tougher, cheaper cuts is a great way to go. I'd rather have a stew of grass-fed beef than a cheap factory-farm steak at this point...apart from any nutritional concerns (and there are many), it tastes better. It's so easy to make something that tastes great too - mince some garlic and onions, sautee, toss in the beef (preferably marinated but ok even if you don't), add some tomatoes and some beef stock, then just put the whole pot in the oven on a low-ish heat for 3 or 4 hours. Any other veggies you add at that point are err, gravy. Most Sunday evenings, I do something like this - enough for a weeks worth of lunches or dinners. Usually I'll do a pot of some kind of soup as well. Having food in the fridge is pretty key to resisting temptation, especially expensive food. I find it pretty easy to say no to a bagel when I know I have grass-fed wagyu sirloin waiting at home that will go off if I don't eat it.
I notice you're eating very few veggies - I'd definitely like to see some broccoli, spinach etc in there. If you just don't like them, putting them in curry or something that will overwhelm their taste is a good way to get used to them. Personally I love them. Try them in your eggs maybe - I really got sick of eggs during my year on Atkins so now I add stuff every time. Cheese, sausage, salmon, broccoli, whatever. Try a Spanish omelette with good chorizo - now that's a meal!
What about doing PSMF vs. IF?
Man, this eating right shit is too complicated and hard. I'd starve myself trying to follow all these rules. Doesn't help that I can't stand salad.
Sort out your diet first, assuming you haven't already.
Burning more calories so that you can eat more calories is counter-productive and just wears you out, and leaves you hungry. Most people haven't the willpower to actually consistently eat less when doing a lot of cardio. Maybe you're different, but the odds are that you're not.
2nd day of paleo done. fuuuuuu kicking carbs is a bitch. especially my tortillas and beans :(
In case Rob Thomas needs a little motivation. I have no idea how anyone could find it hard to eat stuff like this every day :DGoddamn.
Grass-fed steak with garlic + white wine reduction, stir-fried broccoli and zucchini, avocado with salt and lemon juice.
(http://farm5.static.flickr.com/4119/4920166552_c4894cba79_z.jpg)
Quotei use to drink 1-2 beers a day now I quit cold turkey..
I'm at 4 weeks 2 days, I've had 1 diet beer and 2 glasses of wine in that time.
<thud>
.... and that is the sound of Cormacaroni's jaw slamming onto his living room floor. 1 beer/2 wines would usually, under normal circumstances, be known as "breakfast"
I dunno. I have a body who's pretty damn competent about lifting and he still can't seem to get it right. It drives me insane. I recorded videos to show him and he just won't do it. I keep taking down the weight but maybe he's just not flexible? He gets to parallel sometimes, but 90% of the time he only goes to like half to parallel. It's driving me insane. I don't know how to explain it to him any clearer. And I can tell he's really trying. He's down to like 105 and still can't. That should be fucking cake for him.
Thanks. I asked him to do this yesterday and yeah, it's struggle for him to get down parallel even without weight. He's spent years working on upper body, but neglected lower body. He's just so damn gung-ho to get weight up there. Everyday I see him trying to jump ahead and I have to talk him out of it. low weight with good form over high weight with bad form.I dunno. I have a body who's pretty damn competent about lifting and he still can't seem to get it right. It drives me insane. I recorded videos to show him and he just won't do it. I keep taking down the weight but maybe he's just not flexible? He gets to parallel sometimes, but 90% of the time he only goes to like half to parallel. It's driving me insane. I don't know how to explain it to him any clearer. And I can tell he's really trying. He's down to like 105 and still can't. That should be fucking cake for him.
I'm thinking of the people doing P90x at my gym who literally play the whole 1hr long DVD while working out, so that they know what exercise to do next. Nothing to do with technique. Your friend needs to do more air squats - make him touch his ass to a medicine ball or something at the right height if necessary. A few thousand of those with good form will set him right.(not all at once, obviously...)
I still am. I'm on week 6 of this cycle and week 15 of my workout total. Feels damn good. 8)
i would totally hit myself in the head repeatedly doing that :'(
i took a week off 6 weeks ago and i hated it all i wanted to do was lift and my spirit was gone when i did go back. im addicted :(
friday ill have my friend at 200 on bench press. he started out struggling with 130. two and a half months and a 70 lb max 5x5 gain. not bad id say
Many researchers had assumed people living in Europe thousands of years ago ate mainly meat because of bones left behind, and little evidence of plant food.Interesting :spin
Now, new findings indicate grains were part of the diet at ancient sites in Italy, Russia and the Czech Republic, researchers report in Tuesday's edition of Proceedings of the National Academy of Sciences.
Solo benching at home is so fucking dumb, Mups. Don't do it.I hardly ever do. Only when my friend isn't able to lift with me. and when I do I always take it easy. Last night, I was able to bench 235 (all my weight at home actually) though. :) Really awesome feeling for me. I've also got a video of it if anyone's interested.
it'd be a manly way to die :usaspoiler (click to show/hide)I actually didn't know that :( :lol[close]
I dunno, it changes every day, chicken and pasta and shit.That sounds reasonable. One thing you should make sure of is that your diet provides enough calories to satisfy your basal metabolic rate
Thank you for all the advice. If eel great not eating a million things.it's amazing how good it feels when you realize you've been overeating. it took me a really long time.
You do not work your stabilizers and muscles in a real range of motion over all 3 planes of motion. Machines are bad....unless you want sub par athletic performance and increased risk of injury due to muscle imbalances and weaknesses. People do squats on a smith because they can't do them free form...so instead of working on their weakness, they make the exercise easier. Short cuts in fitness...will lead to short cuts in sub-par results.
You don't need multivitamins if you eat real food. Fish oil is good but you know...eat real fish.
I hate fish so I take fish oil and it really helps with recovery. I took some vitamins for a while but I didn't see any difference. But my problem is generally getting too many calories since I love to eat so it shouldn't come as a surprise. By the way, GNC guys are generally full of shit and if they think you don't know what you're talking about they'll BS you and try to sell you all sorts of shit. I just do my research online and go buy what I need. And I usually ignore whatever advice they give me "take this, man. it's amazing" no thanks. It's not that I don't think a lot of the shit they recommend works in some fashion. But I'm sure it has downsides and I can get whatever it's got naturally elsewhere.
You should try to get a balanced diet if you can but I wouldn't spring for the organics, it doesn't actually have more nutrients. Obviously vitamin deficiencies lead to a lot of problems but is there any specific reason for that nutritionist to think you needed more vitamins? When it comes to people in GNC or whatever, don't trust anything they say. They just want to you to spend money and believe it or not, a vitamin manufacturer doesn't need FDA approval for any of the promises they put on the label. It's a bullshit industry..You don't need multivitamins if you eat real food. Fish oil is good but you know...eat real fish.
For someone like me to get the proper vitamins that they need, I would need access to a supermarket with a decent variety of fresh foods (organic would probably help out a lot as well). What I have in my town is a Save-A-Lot. Their fruits and veggies section consists of salad packs, tomatoes, cucumbers, and some sliced-up peppers. They don't sell fresh fish. All of their stuff is sent in to them. It's not to be said that all of the vitamins and nutrients a body needs couldn't be found there, but they'd have to sort through so much other shit to get it first.
I work with a nutritionist at the hospital, and she was the one that told me to take a multivitamin. She said the only other option was driving to the next town and shopping at their groceries. The next closest town is a 30 minute drive + a 15 minute drive to get to the store itself. This was the reason I didn't get a gym membership there either.
Poor people is as poor people can do.
3x10 reps is a weird scheme to base a whole strength and conditioning regime on. It's too many reps for strength, but too much rest for conditioning. I'd do something like that occasionally, for sure, but not all the time. Is that how you typically work out, or is that just what you're using as a benchmark?
btw, you might be surprised at how rarely you get sick if you just eat and exercise right. I've missed 2 days of work in the past 3-4 years, during which time I've had to share my living space with a miniature plague carrier, not to mention riding the Tokyo subway most days. I'm always the last one to get sick in our house, but the fastest to recover. We weren't meant to be sickly fat weaklings! Our bodies WANT to be healthy. You might just have to suck it up and fight through some crappy days in order to get there.
i'm down to 175ish and eating 1500 cal/day, but my weight loss has kinda stopped. i get about 45 mins of intense cardio and 30 mins of weights 5 days/week. am i in "starvation mode" here -- should i up my calories? kinda wondering why my weight loss has plateau'd since october.
Anyone here done a 5/3/1 protocol?
So did you guys feel about this year in terms of fitness?
I hit some good PRs on all my major lift, except cleans. I need to see a trainer to fix my form, honestly. I still want to shed some more fat and improve body composition, so I'm looking to dial in my diet a bit more.
But for the New Year, I want to add some skill based stuff--gymnastics and some kettlebell movements.
What about you guys?
So did you guys feel about this year in terms of fitness?
5/3/1 is an advanced protocol, I seriously doubt anyone here needs to look into it other than T EXP (if he's still around).
5/3/1 is an advanced protocol, I seriously doubt anyone here needs to look into it other than T EXP (if he's still around).
I'd suggest it for anyone who wants to build strength. Obviously it's not a routine you want to start if you haven't been to the gym in a while. After a few months of getting your body used to resistance training I'd highly suggest it. It's efficient, gets results, and is purposefully loose with regards to the weight you choose for yourself. It's obviously not something to do if you're just wanting to lose weight and also requires a diet that is geared towards muscle growth, but if those are your goals then it's great.
nah, when we go red robin, i get the lettuce-wrapped chicken "burger" with no mayo and a side salad instead of fries. (geez! even tvc gets a boca burger there.) my diet is solid, with the worst thing being the occasional 100 or so calories of popchips. chicken/tofu for lunches and dinners, by and large, supplemented by protein shakes and fiberful dried fruit/veggie bars.
No disrespect, but you lost me completely with your very first line. Even Jim Wendler himself doesn't recommend it for those purposes. But for whatever reason, everyone now wants to do 5/3/1 because they think they are all badass men of iron like Jim ::)
Why on earth would someone new to resistance training want to do a program as slow as this? Why would a newb need a deloading week 3 weeks in?
As I said, it's an advanced protocol designed for advanced lifters who have exhausted their newbie gains. The sort of people who are happy to spend a year gaining 10-15% on their big lifts, and who don't do much in the way of other training (bodyweight etc). There is absolutely no reason for anybody new to lifting to do this. Having said that, the program itself is solid as a rock, and it certainly won't hurt them if their gym buddy pushes it on them or something - it's just not designed for them. Starting Strength is all anybody here needs - it's all the same lifts, but designed to get newbies strong FAST.
Maybe you are in a different situation, I dunno. But don't recommend it to everybody!
nah, when we go red robin, i get the lettuce-wrapped chicken "burger" with no mayo and a side salad instead of fries. (geez! even tvc gets a boca burger there.) my diet is solid, with the worst thing being the occasional 100 or so calories of popchips. chicken/tofu for lunches and dinners, by and large, supplemented by protein shakes and fiberful dried fruit/veggie bars.
:supergay
Why even go to Red Robin then?
Yesterday, I got a 16 oz Fatburger with cheese, fried egg and bacon + chilli cheese fries. There's little impact as long as I eat healthy for the next couple of meals and work out intensely at least once before I eat like that again. If you workout 3 times a week, one bad meal really doesn't make much of a difference.
You all remind me of the dude on my Facebook who was bitching about the Wendy's he always goes to after the gym being closed for New Years! :lolhey! I don't eat fast food anymore! Haven't in like 2 months.
But by all means, continue to try to ice skate uphill. I'll see you at the top :smug
I'm Irish, and I quit potatoes and bread, you can live without fucking tortillas :lol
Give up KFC anyway!
No offense, but judging from Irish cuisine, your people obviously didn't care much for food. It's much easier to give up what you've never had.
Not to be point of being fat, no. Been there, done that.
I'm also a fairly serious runner.spoiler (click to show/hide)And I do yoga :ninja[close]
Not to be point of being fat, no. Been there, done that.
Once a man is past 30, a little padding is dignified and shows that he's making good money. :PI'm also a fairly serious runner.spoiler (click to show/hide)And I do yoga :ninja[close]
I had no idea you really were a supermodel when I made that Kate Moss comment.spoiler (click to show/hide):hyper[close]
Both are soul crushingly boring to use.
Tell me about the Paleo diet. From what I've read about it, some consider it worth-while, some consider it genius, while others think it's a fraud or a fad. From what I've seen being recommended to Mups, it looks great, but I want to know some more ins and outs.
Tell me about the Paleo diet. From what I've read about it, some consider it worth-while, some consider it genius, while others think it's a fraud or a fad. From what I've seen being recommended to Mups, it looks great, but I want to know some more ins and outs.
Until such time as you can get vegetables, you may as well forget about it.
Tell me about the Paleo diet. From what I've read about it, some consider it worth-while, some consider it genius, while others think it's a fraud or a fad. From what I've seen being recommended to Mups, it looks great, but I want to know some more ins and outs.
Until such time as you can get vegetables, you may as well forget about it.
Humor me. I might just be willing to go out of my way to get this stuff.spoiler (click to show/hide)BTW, was that 300lbs-plus comment at me? Just wondering...[close]
It's all in the thread already, I'm not going through all this again with am nintenho or anything else. It's not that complicated.
Finally let go of some dead weight at the gym.
This 50-year-old bubbly gym rat was under the mistaken impression she was a workout buddy of mine. It was cute at first having her follow me around, trying to keep up, but after a while it was apparent that she was attempting to enhance her social status in the gym by clinging on to someone like me.
But the truth of the matter is, I was more pissed off at the fact that weaker, uglier dudes in the gym had hotter workout buddies, while I was stuck with the annoying old hag. I haven’t busted my ass for 6 years in the gym only to have some loudmouth senior citizen with a potbelly shine off my spotlight. I deserve better. Today, she approached me as soon as she spotted me warming up for dips, and asked what “we” were doing today. I didn’t even respond, and set my back to her the whole way before her decrepit ass got the hint and buzzed off. So now I’m solo again with no distractions, and I couldn’t be happier.
All the stuff about the way you were raised etc earns you no sympathy. I'm Irish, and I quit potatoes and bread, you can live without fucking tortillas :lol I hear that crap all the time from Japanese people. Eating rice is the heart of our 'food culture', we can't give it up! Bullshit. It's an accident of geography that makes rice about the only damn thing that grows well over here (very little land suitable for grazing, too hilly so not much livestock). You may have been eating it for 2,000 years as a people but that's an eyeblink in evolutionary terms. A Japanese person is no more genetically suited to eating rice than you or I. I have no special ability to digest potatoes.
most other omnivores who are really just carnivores that can just eat plants if they really need to.
Yeah that's one group of omnivores and they can vary from having nearly all meat like polar bears or nearly exclusively herbivorous like koala bears or grizzlies. But I was talking about all omnivorous animals.most other omnivores who are really just carnivores that can just eat plants if they really need to.Wait, what?
http://en.wikipedia.org/wiki/Bear#Diet_and_interspecific_interactions
"Their carnivorous reputation non-withstanding, most bears have adopted a diet of more plant than animal matter and are completely opportunistic omnivores"
But I was talking about all omnivorous animals.
Koalas aren't really bears...I was thinking of panda bears, I always confuse those two for some reason.
But I was talking about all omnivorous animals.
Yeah, but if you even look at the wikipedia entry for "omnivore", what you wrote still looks distinguished mentally-challenged.
I beat my target run time by 3 and a half minutes :rock
First jiu-jitsu class in three weeks.
I love the pain...
First jiu-jitsu class in three weeks.
I love the pain...
You break a new Canada stereotype for me every day! :rock
First jiu-jitsu class in three weeks.
I love the pain...
You break a new Canada stereotype for me every day! :rock
Uh, what stereotype was that?
First jiu-jitsu class in three weeks.
I love the pain...
You break a new Canada stereotype for me every day! :rock
Uh, what stereotype was that?
'Canadians don't know about horse-mounted jiu-jitsu'
vids or it didn't happen.
Ever notice you tend to be confrontational? But then again you seem to detail us your adventures in passive aggressivism. Make up your mind!
Today was my one-max rep day and I totally fucked my warm up sets. What did I do wrong?
Warm-up 1: Just the bar (10 reps)
Warm-up 2: 135 (10 reps)
Warm-up 3: 185 (7 reps)
Warm-up 4: 225 (5 reps)
Warm-up 5: 275 (3 reps)
Warm-up 6: 295 (1 rep)
Warm-up 7: 315 (1 rep)
1 Max Rep: 335 (failure, 0 reps)
What the fuck? I can hit 275 for 7 reps, and 265 for 9/10. I shouldn't have struggled with 315 and I sure as hell shouldn't have failed miserably on 335.
Poor warm-ups?
Fuck you and the vids.
Not my problem you think those weights are outside the realm of possibility due to your limited exposure to the gym. I bet you also think hitting 3x5 dips with 3 plates is impossible, too.
Today was my one-max rep day and I totally fucked my warm up sets. What did I do wrong?
Warm-up 1: Just the bar (10 reps)
Warm-up 2: 135 (10 reps)
Warm-up 3: 185 (7 reps)
Warm-up 4: 225 (5 reps)
Warm-up 5: 275 (3 reps)
Warm-up 6: 295 (1 rep)
Warm-up 7: 315 (1 rep)
1 Max Rep: 335 (failure, 0 reps)
What the fuck? I can hit 275 for 7 reps, and 265 for 9/10. I shouldn't have struggled with 315 and I sure as hell shouldn't have failed miserably on 335.
Poor warm-ups?
Far too many warm-ups, I'd say. That isn't warming-up; it's practicing.
On a 1 rep max day, I pretty much go something like this:
bar only for 5 reps
80% or so of target weight -1x
90% or so of target weight -1x
then do the 1 rep max. If you are comfortable with the technique, and you are warmed up already (which can be as easily accomplished by running a bit or doing some non-stressful bodyweight stuff), all you are doing is wearing yourself out by doing all those warm-ups.
Today was my one-max rep day and I totally fucked my warm up sets. What did I do wrong?
Warm-up 1: Just the bar (10 reps)
Warm-up 2: 135 (10 reps)
Warm-up 3: 185 (7 reps)
Warm-up 4: 225 (5 reps)
Warm-up 5: 275 (3 reps)
Warm-up 6: 295 (1 rep)
Warm-up 7: 315 (1 rep)
1 Max Rep: 335 (failure, 0 reps)
What the fuck? I can hit 275 for 7 reps, and 265 for 9/10. I shouldn't have struggled with 315 and I sure as hell shouldn't have failed miserably on 335.
Poor warm-ups?
Far too many warm-ups, I'd say. That isn't warming-up; it's practicing.
On a 1 rep max day, I pretty much go something like this:
bar only for 5 reps
80% or so of target weight -1x
90% or so of target weight -1x
then do the 1 rep max. If you are comfortable with the technique, and you are warmed up already (which can be as easily accomplished by running a bit or doing some non-stressful bodyweight stuff), all you are doing is wearing yourself out by doing all those warm-ups.
Wait, you're saying I should go from doing just the bar straight to 80%? Are you nuts?
Fuck you and the vids.
Not my problem you think those weights are outside the realm of possibility due to your limited exposure to the gym. I bet you also think hitting 3x5 dips with 3 plates is impossible, too.
"limited exposure to the gym" :rofl
I'll never be one to claim to put up exceptional numbers in the gym.
My athletic focus has always been on training to be able kick people's asses.
Even though you are almost assuredly full of shit on your numbers, due to your history, I will gladly say that you can outlift me. As can several on this forum.
The only claim I would make is that I could kick your ass. :)
Dude, you're stroking my ego and don't even know it.
why wouldn't you go straight from the bar to 80%? If you are worried about not being able to lift 80%, you haven't a prayer of hitting 100%. In my experience, it's a lot easier to give 100% when you have 100% left to give.
If you don't believe me, ask Mark Rippetoe etc. People overdo warm-ups because they want to put off the hard lift as long as possible, which is basic human nature. It actually hurts your chances of making the lift though - which should be apparent to anyone who has ever lifted.
You could risk injury any time you touch the bar, or do anything. I do a full bodyweight warm-up (pull-ups, push-ups, squats, stuff like that) before I even touch a bar so the joints are warmed, which is literally all a warm-up does. The warm-up lifts are just to prime the CNS for a heavy load, but there really is no way to adequately prepare for a 1RM. And if you are fatigued, you mess up any chance of making the 1RM, which is literally the only lift that is important for that day.
Note the last 4-5 lines of that page. If you don't want to do it the way I do it, that's fine. I have reasonable confidence in my technique and methods, and like to be done inside 30mins in the gym because I'm lazy. But 7 warm-up sets at those volumes is waaaaay too much. At least cut it back to 3 sets of no more than 3-5, at like 60%, 80%, 90%. (I would go 5x, 1x, 1x at those %s myself but whatever you think best.) Just write down your results and change it up if it doesn't work.
Alternatively, look for some other explanation. Tired? Hungry? Injured? Technique slipping?
My shoulder? I don't bench btw, I only really deadlift and squat.
Rip just doesn't like 1RMs period - he'll never give out a rep scheme or anything because he doesn't want people doing less then 3 reps. He used to compete of course, so he's being a bit hypocritical there. They are fun to do once every couple of months, just for the ego.
btw, you call that a diet? Jeez, try eating some actual FOOD once in a while, see how you do on that.
Even so. I wouldn't eat that stuff with a gun to my head.
Even so. I wouldn't eat that stuff with a gun to my head.
That's your problem.
Even so. I wouldn't eat that stuff with a gun to my head.
That's your problem.
bla bla blah I'm so awesome blah blah
hooray for you.
Truly, you are a god among men. An adonis for the 21st century. :bow :bow2 :bow :bow2 :bow2 :bow2 :bow :bow2 :bow :bow2
If only that meant something other than in your own mind.
People overdo warm-ups because they want to put off the hard lift as long as possible, which is basic human nature.
People overdo warm-ups because they want to put off the hard lift as long as possible, which is basic human nature.
I don't get that, I get annoyed during the warm up because I want to get to the heavy lift. Anything before and after is just filler. I don't think I've ever really done warm up lifts either, just the regular calisthenics.
People overdo warm-ups because they want to put off the hard lift as long as possible, which is basic human nature.
I don't get that, I get annoyed during the warm up because I want to get to the heavy lift. Anything before and after is just filler. I don't think I've ever really done warm up lifts either, just the regular calisthenics.
*dap*
As long as I'm warmed up, I don't see much reason to mess around too much with lighter lifts. To each their own I suppose, but I really don't get how you can be so bloody surprised that you would have problems with the heavier lifts when that is your warm up session. They are problematic because by the time you hit them, you're burned out. And when that is pointed out, you act(?) surprised and seem damned near offended by it.
Stretching, biking, or flailing your arms about for 15 minutes do not constitute as proper warm ups for the purpose of strength developing or even body building.
Stretching should come after some light cardio or lifting. You can do serious damage by over stretching cold muscles.
As long as I'm warmed up, I don't see much reason to mess around too much with lighter lifts. To each their own I suppose, but I really don't get how you can be so bloody surprised that you would have problems with the heavier lifts when that is your warm up session. They are problematic because by the time you hit them, you're burned out. And when that is pointed out, you act(?) surprised and seem damned near offended by it.
I'm not offended by the suggestion that I might be doing too many warm-ups. In fact, a few posts ago, I openly accepted it as the likely reason behind my one-max-rep failure and have decided to perform 3-5 warm up sets in the future as opposed to 7-8. What I am offended - more surprised, really - is the dismissive attitude towards warm-up sets altogether.
Stretching, biking, or flailing your arms about for 15 minutes do not constitute as proper warm ups for the purpose of strength developing or even body building. It should go like this:
Stretch (few minutes) > Warm up sets > Work sets
As long as I'm warmed up, I don't see much reason to mess around too much with lighter lifts. To each their own I suppose, but I really don't get how you can be so bloody surprised that you would have problems with the heavier lifts when that is your warm up session. They are problematic because by the time you hit them, you're burned out. And when that is pointed out, you act(?) surprised and seem damned near offended by it.
I'm not offended by the suggestion that I might be doing too many warm-ups. In fact, a few posts ago, I openly accepted it as the likely reason behind my one-max-rep failure and have decided to perform 3-5 warm up sets in the future as opposed to 7-8. What I am offended - more surprised, really - is the dismissive attitude towards warm-up sets altogether.
Stretching, biking, or flailing your arms about for 15 minutes do not constitute as proper warm ups for the purpose of strength developing or even body building. It should go like this:
Stretch (few minutes) > Warm up sets > Work sets
ok, give me the physiological reasons why you need to do all those warm-ups then, if you've already got the joints limber and the cartilage softened from calisthenics, and already have your technique down and have extensive experience with heavy loads (i.e. you know what 80% feels like because you've lifted it many times before). There really isn't one. Less experienced trainees need the practice, because their form will look different on damn near every lift as the weight goes up. The more experienced the trainee, the less deviation there will be in their form as the weight increases, so less need for a longer warm-up. As I noted, I'm on the more experienced end, so I do less.
Now, the flipside to this is that very often 'more experienced' means 'older', and obviously the older you get in terms of training years, the more warming-up you should be doing generally. But there again, the experienced trainee knows their body, and knows when they're warmed up. If I'm feeling good after my bodyweight warm-up (which, no bragging and in all seriousness, most people would consider a full workout in itself), I'll ramp up fast. If I'm not feeling so good, or it's been a while since I lifted and the technique is slipping, I'll spend longer on light weights before moving up (maybe a set at 50% or 60% before going to 80%). What I NEVER do is crawl up in 10kg increments doing 5+ reps every time. That's meaningless volume that doesn't make you stronger and just tires you out. I did Starting Strength for 6 months-plus this way, and while my gains weren't quite linear (not being a teenager anymore, sadly), they were pretty close to it, with new PRs every week at least. And no injuries.
If you want to preach about avoiding injury and body-building, I have to question why you're even trying a 1RM in the first place. It's always a test of will and capacity that carries no guarantee of success. Even if everything has being going well, you still won't make those lifts a lot of the time (especially after you've been training for a few years). Trying to lift a weight so heavy that you've never been able to do it before is an inherently silly and risky and unnecessary thing to do. I do them very occasionally, and for kicks only. If I don't make it, I don't get bummed out or throw out my whole training philosophy. Unless you are competing it doesn't really prove anything other than how good you were on that day. I've hit a weight one day, came back 2 days later and failed at 10% less. And vice versa. You get far more reliable results from 3s and 5s.
7 sets total.
1 at 135
1 @ 205
5 @ 235 (went up 5 today)
also if you want your kids to eat right and value exercise, the parents have to be the standard-bearers. you want 'em to be lazy worthless fourthmeal slurping shits with fucked up priorities, act that way yourself and they'll waddle right along behind ya
Anyone know some good core and arm workouts to do? I'm more interested in endurance rather than strength. I've finally gotten back to 25 miles a week after fucking my back up and I'm starting to put on good speed but I'm running stiff because I haven't been exercising my upper body at all.
Anyone know some good core and arm workouts to do? I'm more interested in endurance rather than strength. I've finally gotten back to 25 miles a week after fucking my back up and I'm starting to put on good speed but I'm running stiff because I haven't been exercising my upper body at all.
I've been without teh internetz for a little while, but here's a quick update on me.
Lost an additional 8lbs after starting Paleo in the first week and a half. I had been stuck at a plateau for a while, and I was happy to push past it. I started out really strong into the diet, and I wasn't happy with it, tbh. I'm still doing it, but not with the intensity that I started with. I'm easing into it more now. (i.e. things like making my own salad dressing and finding the healthiest ways to cook food didn't come easy to me at first)
Cormac question in the spoiler (or anyone that eats Paleo regularly)spoiler (click to show/hide)Cormac, what do you do for meat options? Finding healthy cuts of red meat is hard to do, and sources of other meats outside of fish, pork, and chicken are hard to come by. Do you still eat a lot of red meat? We haven't been, but I'm getting burnt out on chicken. I guess what I'm trying to ask is what are the best meats that I can get/eat in a smaller population area?
I should also add that I do eat bacon and eggs in the morning. Cause it's so fucking yummy. Is that bad?[close]
My gym routine is getting better. I'm up to finally doing 30 minutes (cut in half) on an elliptical at a decent pace. I was doing the HIIT for a while, but after a few weeks I wasn't noticing any benefits from it. I'm not going to go too in depth on my lifting routine because I'm not trying to bulk up. I still do a rotation of arms, legs, and chest/back every week using as many free weights as possible.
My exercise at home still needs improvement. I know that if I were to at least exercise 30-45 minutes each day that I didn't make it to the gym, I'd shed weight really quickly. My motivation just isn't there to get up off my ass and do it. I've got a stepping block that I use, but I just can't get myself to stay on it like I should. I'm definitely not going to by a bike or treadmill for at home though, because that would almost defeat the purpose of the gym membership. Ideas from anyone with young kids or that had a young kid once for doing exercise and cardio at home would be great.
I fell down some stairs about a year ago which tweaked it, and then I re-injured it twice since then. I started doing yoga and running stairs to get back into it which worked.
It's great that you're honest with yourself but man, a week and half and you're slacking? After losing 8lbs? Most people would be ecstatic with that kind of progress. I think maybe you should set some goals.
Most of the workouts I do are completely doable at home, with a minimum of equipment. I did a workout today on my porch, which is about 10 feet by 3 feet, using an old basketball full of sand and a kettlebell, for example. Took under 10 mins - the kid never even noticed I was gone. As usual, I've gone through all this stuff too many times already in various threads to rehash it though. Ask some specific questions and you will get specific answers. Ask vague ones and you will get vague answers.;)
Real talk though: I'm starting with a 1500 calorie/day diet, and 4 aerobic classes per week. I'm 6'2" and I weigh 95 Kilos at the moment. How much what would be the ideal/realistic target to reach under those conditions?
Probably a stupid question, but is it better to eat before or after you workout?You have a certain timeframe after you workout that you should get some nutrition. I'd go no more than an hour after.
The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitive. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. So, what should ya eat? We actually want a starchy carb as our primary carb. Yams and sweet potatoes are great options as they are also highly nutritious. Fruit should be used sparingly in this meal if one is focused on optimized glycogen repletion as fructose refills liver glycogen first, and once liver glycogen is full we up-regulate the lipogenic activity of the liver and start down the road towards fat gain and insulin resistance.
Okay, let's put it like this. Am I going to be alright at the gym? I don't use the treadmill there. I use the elliptical. The only other exercises I do while I'm there that include my feet are squats and planks. Do you think I should be alright for those?
Okay, let's put it like this. Am I going to be alright at the gym? I don't use the treadmill there. I use the elliptical. The only other exercises I do while I'm there that include my feet are squats and planks. Do you think I should be alright for those?
yes. Anything you can comfortably do barefoot, you can do in Vibrams. You wouldn't just head out for a 5k run in your bare feet if you'd never done it before, right? That's about the only thing you have to watch out for, as there is a lot of strengthening you need to do of the calves and ankles first. And it's not the sort that you can do via squatting heavy etc. You just need to spend time walking around barefoot or in Vibrams.
So, from the extensive reading I did on fructose (see: wikipedia.org :lol) I notice it links high-fructose consumption to liver disease and gout. My question is this: how much fructose did they give those lab rats? They said some of those rats had livers that looked like they belonged to alcoholics. Is there a certain percentage of fructose that was in their diets?
The other thing I want to know is where you're getting your sugar from, Cormac? Wouldn't you still need a portion of something sweet each day just to regulate blood sugar?
This is what I assumed but I didn't wanna post my thoughts since I wasn't 100% so I let the experts answer. I avoid all sweets because all it does is make me want more sweets. Screw that. I have enough temptation.So, from the extensive reading I did on fructose (see: wikipedia.org :lol) I notice it links high-fructose consumption to liver disease and gout. My question is this: how much fructose did they give those lab rats? They said some of those rats had livers that looked like they belonged to alcoholics. Is there a certain percentage of fructose that was in their diets?
The other thing I want to know is where you're getting your sugar from, Cormac? Wouldn't you still need a portion of something sweet each day just to regulate blood sugar?
You don't actually need to eat sugar to keep your blood sugar in check. Blood sugar is glucose. The sugars you generally eat, are galactose (milk), fructose, sucrose (table sugar) which are made from multiple units of glucose. However, all your other foods can also be converted into glucose. So no, you don't need to eat something sweet each day to regulate blood sugar.
thanks for typing that out, Smooth. I just can't be bothered sometimes :lol
People continue to gape in amazement as I manage to remain perfectly functional without the aid of muffins and orange frappucinos. HOW IS HE DOING IT. DOES HIS BRAIN RUN ON GASOLINE??
oh, you absolutely can, it's just going to take more time and you have to be more careful with diet and recovery. You have to use finesse rather than brute force, basically. Good job!Yeah, last time I tried losing weight and still lifting weights I just ended up getting sick and feeling like shit. This time I did research and counted my protein (and carbs and fats) and I've been making great gains and this morning I weighed myself and i'm 2 lbs down from Saturday. I know I shouldn't have but I couldn't resist because my pants felt extra loose this morning. Great feeling.
Awesome work bro!:lol thanks! I got advice from some guys doing Dave Palumbo's diet and most of them take the entire weekend off because it's a really rough diet (i'll post it below). I don't want to take the entire weekend off because my willpower isn't THAT great yet so I decided to take a meal off Saturday and a meal off Sunday while still staying within my caloric macros. Even though I usually feel like hell immediately after eating bad I still found I have the stupid urge to do it. I don't have the urge to ever eat bread or anything, but I get cravings for whole items like a burrito or buffalo chicken. And I indulge myself once a week
I went on vacation this weekend. Still recovering from all the bad shit I did to myself... :lol
Bitches gimme diet advice. I like climbin' and I do lots of weights, but I went vegetarian about 2 years ago and I rely on whey protein (and pithy vegetarian sources of protein, including dairy). WTF should I do? tell mehttp://vegetarianbodybuilder.com/187.html
Seriously, beginners are typically well-served by something like 3 sets of 5 reps, adding weight gradually. Basic linear progression. Do as many sets as you feel you need with just the bar or minimal weight in order to get comfortable with form (there is a surprising amount to learn). But don't do lots of sets with a middling amount of weight. Aim to do a couple of sets at a challenging weight, and you will get stronger fast.
I hear it's tough to keep it up for weeks and weeks, but it certainly works from what I can tell. I didn't stick to it when I did Starting Strength but I ate a ton of food and drank a load of milk for sure. it got uncomfortable and I bailed out before I got too fat (i had a 'can't cross this line' cut-off point before going in and got there shockingly fast). It just depends how fast you need to get big/strong, really. If you do it without the lifting, you'll just become obese. I don't think it's a great move for health AT ALL, but it is a useful strategy if it fits your goals.Yeah, its not very easy, but i try to drink as much as I can after every meal.
Cormacaroni pwned
(http://i.imgur.com/YnPfm.jpg)
So, uh, not interested in working out yet. Just wanted to form good eating habits before I attempt that. What do y'alls grocery lists look like? I've been trying to stay away from bread/cheese/sweets for the past week and its been kinda hard thinking of a variety of beneficial staples to replace the old ones. I've been doing a lot of eggs in the morning, salads and meat in the afternoon. But its getting kinda repetitive and I don't want the new diet to become monotonous and unappealing.
I have some asparagus in my fridge actually, what's a good way to prepare it i.e. tasty.
Edit: Oh what is the consensus on peanut butter? I imagine its pure oils and fats and calories. How about condiments like ketchup. Do I need to omit them entirely? Is mustard okay?
My standard advice is - even if I were a doctor or chiropractor or whatever, I'd be an idiot to try to diagnose you over the net. So if you think it's serious, go see a doctor. Otherwise, don't bug me about it :)ok cool, I'll wait a couple of days and see what happens.
Mups - maybe you need more variety in your eggs. Yesterday I had scrambled eggs with blue cheese, salmon and asparagus; the day before was just fried in bacon grease. Almost every day is different, depending on how you cook and what you add to 'em. I still love them. Then again, I rarely have more than 4 a day. Knowing how to cook is pretty much a prerequisite. Everyone needs to be able to make 10 or so healthy meals they really enjoy eating.
maybe you're not hungry enough in the mornings to handle all of that? That is probably part of the plan of course. Palumbo leaves nothing to chance. Eating less eggs probably wouldn't work so well, even if you left everything else as-is. And he doesn't give a shit if you enjoy it or not :lolYeah, I'm not hungry at all when I wake up. So I force 6 goddamn eggs in my stomach. And you're probably right about it because at night I don't have the same problem. Probably because I'm more hungry at night and I also can take my time eating them (I hate waking up early so I always rush eating them in the morning).
I'm doing ok on this trip to the US. I've had 2 non-Paleo meals since last Friday, which isn't bad considering I'm staying with an old friend who is a rabid foodie. I was expecting to be eating utter crap every day really. Disneyland was the toughest - every option was garbage so I had a burger and fries. Fuck it.
If you are not enjoying what you eat, stop the diet. You'll quit it in disgust eventually. Eat what you normally do and learn how to fucking cook! Then you can improve your diet gradually and PERMANENTLY rather than these sporadic and failed attempts at rapid weight loss followed by bad eating again.
Cormac, you don't go for any of that gluten free faux-real shit do you? I don't think you do but I'm just checking
<_<
>_>
i been pounding the protein/fats (:teehee) every morning -- free-range eggs and bacon -- and supplementing throughout the afternoon with the 20/20 program's protein bars, with chicken and veggies at night and oh my the last 10 pounds are leaving me at last. 170-175 here i cum
:bow paleo :bow2
I usually don't eat my first meal until 5pm most weekdays.
If you are not enjoying what you eat, stop the diet. You'll quit it in disgust eventually. Eat what you normally do and learn how to fucking cook! Then you can improve your diet gradually and PERMANENTLY rather than these sporadic and failed attempts at rapid weight loss followed by bad eating again.
To be honest, it has nothing to do with being able to cook or not, as I can manage to pull all the basics, but it's more about how alerting and surprised I was to discover than my daily diet, before starting this program, consisted almost entirely of carbs, more specifically rice and pastas. They weren't the garnish or the side dish, but the main component with a very few cubes of protein thrown around, probably for the sake of color contrast.
I'm still in the process of adapting and exploring my options (not to mention the nutritional value of everything I ever cooked/eaten), so I don't think I'm anywhere near of giving up and going back to my old ways, as the positives I'm enjoying right now far outweighs the negatives.
Yep. Good guess. I've been doing it for one month now. Honestly, more due to convenience than anything. Two big meals per day is all I need.I usually don't eat my first meal until 5pm most weekdays.
you on IF now?
Cormacaroni: Can I do some sit ups as well after my 5x5 exercises? or shall I wait till I am done with gomad?
You should be fine. My wife is doing a half marathon the week before running a 50k.
(http://images.barnesandnoble.com/images/96980000/96989159.JPG)
Pre-ordered it today. Comes out tomorrow. I'll let you know how it is Cormac.
Why would you never think that?
can you see your peepee yet
- no idea what is going on with your nipple, possibly just a bruised bone from resting the bar there during bench. Not a problem anyone here can solve for you. See a doctor if you're worried.
- 22lbs of mostly lean muscle in around 2 weeks :o What the fucking fuck. You don't seem to be lifting heavy enough to get those kind of lean gains yet but perhaps that means the best is yet to come. :o
I fucked my knee up running on sunday :'(
Time for the bike.
I got a pleasant surprise this past Sunday. I weigh myself once a week, more just to lightly keep track of where I am with my diet and exercise. I stayed at the same weight for quite a few weeks because I took a vacation, and it threw me off for a little while. I also realized that I was gaining a little bit of muscle, so I was only losing a pound or two here and there.Good job, dude! I lost another 3 lbs last week. I'm hoping to lose around 20 more before I'm happy.
But this past week I lost another 6 lbs. Which makes me 43.3 lbs lighter than I was in mid-October!
I still have a long way to go (another 106.7 lbs) before I'll be at a happy weight. In another 12.7 lbs, I'll be at the weight I was at over a year ago.
Yes, I let myself go (really fucking bad) for a while. I'm making it right, and I'm committed to it now.spoiler (click to show/hide)Cormac, you can call me a little bitch and get pissed at me all you want. But I want you to know that you being an ass to me when I was being a dumbass helped a lot. And I think you turning me on to Primal Blueprint was one of the best things that's happened to me. /realtalk[close]
Huzzah, severe finger infection causing massive vomitus !
Down 1.5kg in one week.
what does a finger weigh? at this rate i can see it getting cut off :/
p.s. YES i'm serious. Finger is a mess. 1cm cubed plus mass tumour, skin stretching, deep rooted infection , nerve damage and constant agony.
I can provide pictures but to be honest, it's the grosses fucking thing i've ever seen.
I have been having sharp pain in my feet lately when I walk, somewhere in the middle of the feet. I found out that it was because I wasn't doing squats properly. When I raise up from the ground, my knees get closer to each other and my feet kind of raise a bit from the floor, most of the weight would be on the side where I have my big toes.
oh yeah, they're totally useless as far as I can determine. According to my Tanita scale, my body fat percentage has barely changed despite going from 86kg to 70kg. Taking pics is the easiest way to track progress. Weight on the scales is only one part of the equation.This.
I have been having sharp pain in my feet lately when I walk, somewhere in the middle of the feet. I found out that it was because I wasn't doing squats properly. When I raise up from the ground, my knees get closer to each other and my feet kind of raise a bit from the floor, most of the weight would be on the side where I have my big toes.
I have been having sharp pain in my feet lately when I walk, somewhere in the middle of the feet. I found out that it was because I wasn't doing squats properly. When I raise up from the ground, my knees get closer to each other and my feet kind of raise a bit from the floor, most of the weight would be on the side where I have my big toes.
Play with the smith machine for a while.
Ok, I have worked out and taken some videos and pictures.
Here is where I read about how to do squats:
http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/
Here is a video of me doing some today:
[youtube=560,345]http://www.youtube.com/watch?v=d3JwZ9QCl-c[/youtube]
I have noticed that the bar wasn't well balanced, its hard to notice it when it happens especially when there is no mirror.
How does my form look? Is there anything else that I need to pay more attention to?
Also, here are some more pics of my progress:
http://i.imgur.com/j8GA1.jpg
http://i.imgur.com/fM17j.jpg
http://i.imgur.com/7C4Aq.jpg
http://i.imgur.com/ksDOr.jpg
Nice work dude. Awesome physique. :bow Skidmark :bow2
However, this totally screams "Would you fuck me? I'd fuck me. I'd fuck me hard"
(http://i.imgur.com/7C4Aq.jpg)
Does your back hurt on one side more than the other?both sides around this area:
Stopped at the gas station on the way home. Bought a soda for the first time since before Christmas. It was by a local company that I love and love to drink.
It tasted god-awful. I poured it out. Stupid water.
I can give up crack, cigarettes and sugar easily...but caffeine? aw hell naw
It's hard to make a mental decision to say 'no, I'm not having this thing that I love anymore' so I think the gradual approach works best too. That's how I did it (and am still doing it with other things, like booze. Pretty much down to only limited amounts of red wine at this point but it remains a vice). You just need to plant the seed of doubt first, which leads to increased observation and experimentation. When you gather enough data to convince yourself, you will naturally shy away from stuff you know is bad. It can be a very organic process. I don't think it needs to be, but it depends on how motivated you are.
Mostly. I don't buy it anymore. I have some friends who are hugely into the whole craft beer scene so they always push me to go to those places. It messes me up though, so i rarely have more than one or two and always regret it afterward. At home, I only have red wine or whiskey now. I used to always have beer in the fridge so that's a major change.
I had meant to mention this earlier, but milk has had a rather odd effect on me.
I don't consume nearly as much dairy as I used to. No more than a serving a day, if that. I used to have it all the time, though. I would drink a glass in the morning, have a yogurt or some kind of dairy dessert in the evening, with items covered in cheeses throughout the day (yeah, I was really fucking unhealthy with the stuff). It never really bothered me either.
Now, if I have more than one serving, or have too much of something like milk during the day, my digestive tract gets all sorts of fucked up. I'm not right for days afterwards!
Did I make myself slightly lactose intolerant?
Mostly. I don't buy it anymore. I have some friends who are hugely into the whole craft beer scene so they always push me to go to those places. It messes me up though, so i rarely have more than one or two and always regret it afterward. At home, I only have red wine or whiskey now. I used to always have beer in the fridge so that's a major change.Yeah, paleo really rewires your digestive tract. Or as Robb Wolf would say, heal it. Beer gives me a huge stomach ache. Wine and tequila are fine though. :D
Mostly. I don't buy it anymore. I have some friends who are hugely into the whole craft beer scene so they always push me to go to those places. It messes me up though, so i rarely have more than one or two and always regret it afterward. At home, I only have red wine or whiskey now. I used to always have beer in the fridge so that's a major change.Yeah, paleo really rewires your digestive tract. Or as Robb Wolf would say, heal it. Beer gives me a huge stomach ache. Wine and tequila are fine though. :D
Had an awesome Paleo lunch today, give it a shot. Avocadoes are back in season here (after about a 6 month offseason) so I was keen to get some.
Avocado /bacon / eggs Mash:
Makes approx 2 servings:
- 2 ripe avocados
- 2 strips thick-cut bacon
- 4 hard-boiled eggs
And the meat:
- one chicken breast (grilled with a herb crust in this case...)
Simply mash up the eggs, avocadoes and crumble in the bacon. I poured in the fat from the skillet but you may not wanna go that far :lol I seasoned with a bit of salt and pepper, that's it. Normally I'd have squeezed some lemon juice on there but I tasted it and it was fine without.
Benched my body weight :-*8) Congrats, dude!
How many reps are you guys doing when you're benching? I've been going to my school's gym for the past month now, but I hardly mess with that because I'm usually by myself.5 sets of 5 is my standard that I judge by.
How many reps are you guys doing when you're benching? I've been going to my school's gym for the past month now, but I hardly mess with that because I'm usually by myself.5 sets of 5 is my standard that I judge by.
If I can do that, move on. If I can't, deload 10% after a few tries. When I deload I usually do 7-8 reps on the low end and closer to the high end I stay at 5x5.
How many reps are you guys doing when you're benching? I've been going to my school's gym for the past month now, but I hardly mess with that because I'm usually by myself.5 sets of 5 is my standard that I judge by.
If I can do that, move on. If I can't, deload 10% after a few tries. When I deload I usually do 7-8 reps on the low end and closer to the high end I stay at 5x5.
I've been doing 3 sets of 10 for the past few months, but I'm thinking about switching to 5x5
How many reps are you guys doing when you're benching? I've been going to my school's gym for the past month now, but I hardly mess with that because I'm usually by myself.5 sets of 5 is my standard that I judge by.
If I can do that, move on. If I can't, deload 10% after a few tries. When I deload I usually do 7-8 reps on the low end and closer to the high end I stay at 5x5.
I've been doing 3 sets of 10 for the past few months, but I'm thinking about switching to 5x5
Just look for the strongest guy in the guy, Beezy ;):hump ?
See the comments to Skidmark on Oly squat form (high bar) vs Rippetoe low bar position.
I just saw your pics andrw, good job!
just a question, what kind of workout are you doing? My friend is a bit overweight and is trying to burn fat but his knees hurt from running, sometimes from walking too. Is there anything else besides running, walking, swimming etc..?
Skidmark - Better than I was expecting, from what you said. Good depth, back is solid, and the knees look OK from that angle (although wobbly). You are lifting 'high bar' style though, which I doubt is what stronglifts teaches for strength gains. High bar is really for Oly training since it leads to a more upright position which develops the quads more. It's also the way pretty much everyone picks up the bar at first, so don't sweat it. You are not a freak for naturally wanting to lift this way. At your weights, it doesn't make that much difference. But since damn near everyone squats for the nominal purpose of pure strength, I think everyone should be squatting 'low bar' style. I find it a much more secure position to lift from, although it will take a while to get used to it. Your arms lock the bar onto your upper back so firmly that you don't even need to use your hands to grip the bar (I don't). Once you do, you'll never go back.
Here is what you're doing, and what I think you should be aiming for ( (2) and (3) respectively - edit: oops):
(http://images3.wikia.nocookie.net/__cb20080618162125/startingstrength/images/thumb/8/8b/Squat_Bar_Placement.jpg/500px-Squat_Bar_Placement.jpg)
Stuff on work on:
- Get your wrists forward, not bent backward.
- Neck straight - you can keep your chest up without craning your neck and head backward.
- Pick a spot on the ground about 6 feet in front of you and focus on it.
- Pick up the bar in the middle :lol
- Go down faster - nothing to be gained by doing the eccentric portion of the lift slowly. You need the bounce that comes with rapid contraction at the bottom once the weight goes up.
- Hard to tell from the video, but you don't seem to be breathing right. You need to be holding a big breath to get the chest up and the core tight throughout the movement. This is something that will probably sort itself out once you go heavier, but get used to it now. Breathe at the top. DO NOT breathe out at the bottom.
- And don't lift in your socks on a polished wood floor! Do I have to spell it out :lol
I don't need to tell you that at heavier weights even 1 or 2cm of deviation from the middle of the bar is going to fuck you up big-time so get used to finding your spot now. Part of your problem is that you are not getting under the bar at standing height, but I guess there is nothing you can do about that for now.
Plenty more detail here if you want:
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts
I'm aware, thanks to your pics, that you are using dumbells, not a barbell.
I was trying to avoid a huge post back there as I was posting from my phone. But evidently I have to explain!
The pics you posted with the DBs AND the pic I posted show two different squat forms. Oly style and low bar style. (To be technical, the squat with dumbells is actually a 'suitcase deadlift' but that's only a function of where the weight is carried, not the way you squat.)
Now, you basically asked which is better. My post above explains which is preferred for pure strength training. All you have to do is read again, compare the pics and you'll be able to figure it all out!
(btw, OF COURSE you can squat without a rack. You just have to clean the barbell from the ground and press it over your shoulders first. I did this a lot when starting out. Try it! You will still be able to squat more on a barbell than you will with your current method with dumbells I bet).
It's not. That guy has an ectomorph body type, andrwfields is an endomorph. Got to work with what God gave you.
Plenty of people on bodybuilding.com are on steroids and don't have full-time jobs. All I'm saying is don't set unrealistic goals or you'll only be disappointed.Well yeah, I'm not saying the results or typical or easy, just that it can be done which is what I assumed he was talking about.
Looking good Mups!Thanks dude! And congrats! You're one big crap away from 50 lbs! Good job dude!
I had my weekly weigh-in last night. I'm .6 lbs away from having lost 50 lbs since October! :punch
Looking good Mups!Thanks dude! And congrats! You're one big crap away from 50 lbs! Good job dude!
I had my weekly weigh-in last night. I'm .6 lbs away from having lost 50 lbs since October! :punch
Once a week or so I have a cup of coffee before my workout, sometimes I replace it with an apple. I feel that it helps me and makes me feel more energetic. I have googled around a bit but each article I read seems to contradict the previous one. Any thoughts on this?
I was thinking performance wise.Once a week or so I have a cup of coffee before my workout, sometimes I replace it with an apple. I feel that it helps me and makes me feel more energetic. I have googled around a bit but each article I read seems to contradict the previous one. Any thoughts on this?
If you're worried about the impact of a cup of coffee or an apple once a week, you must be in some pretty fuckin' great shape, is all I'll say. :lol
I was thinking performance wise.Once a week or so I have a cup of coffee before my workout, sometimes I replace it with an apple. I feel that it helps me and makes me feel more energetic. I have googled around a bit but each article I read seems to contradict the previous one. Any thoughts on this?
If you're worried about the impact of a cup of coffee or an apple once a week, you must be in some pretty fuckin' great shape, is all I'll say. :lol
also here is my progress so far:
(http://i.imgur.c/bD3FP.png)
should I still continue with gomad?
When to end GOMAD and presumably whatever Starting Strength-esque routine is a tough question to answer. It depends!I think I will go one more month, right now I feel that I am still making progress and the body fat is not an issue so far. I have also bought some proteins and creatine.
It's a fundamentally unhealthy eating routine (since it's incredibly hard to take in all those calories from only good food sources...) so you obviously don't want to be doing it forever. If you are doing it to get stronger and therefore bigger, I would stop when the progress you are making in your lifts starts to taper off, i.e. when you can't add weight at least once a week. You might hit a point where you start to feel uncomfortable with the extra bodyweight and the eating before that though. If so, by all means stop. Nothing wrong with stopping before you completely max it out. I'm all about the bang for the buck, myself. I'd say take the relatively easy 80% and bank it, rather than going for the next-to-impossible 100%. As a general timeline, you should be doing SS / Gomad for at least 3 months before you think of stopping, but many will still be getting useful gains out of it for a year.
You gained 22 lbs in TWO MONTHS? I call shenanigans.I gained 33 lbs over three months.
If not, holy fuck, what the hell are you doing and where can I get some? :bow :bow :bow
When to end GOMAD and presumably whatever Starting Strength-esque routine is a tough question to answer. It depends!I think I will go one more month, right now I feel that I am still making progress and the body fat is not an issue so far. I have also bought some proteins and creatine.
It's a fundamentally unhealthy eating routine (since it's incredibly hard to take in all those calories from only good food sources...) so you obviously don't want to be doing it forever. If you are doing it to get stronger and therefore bigger, I would stop when the progress you are making in your lifts starts to taper off, i.e. when you can't add weight at least once a week. You might hit a point where you start to feel uncomfortable with the extra bodyweight and the eating before that though. If so, by all means stop. Nothing wrong with stopping before you completely max it out. I'm all about the bang for the buck, myself. I'd say take the relatively easy 80% and bank it, rather than going for the next-to-impossible 100%. As a general timeline, you should be doing SS / Gomad for at least 3 months before you think of stopping, but many will still be getting useful gains out of it for a year.
Here is my thread on /r/fitness if you want to have a look at it:
http://www.reddit.com/r/Fitness/comments/h1mxq/my_3_months_progress_gomad_and_sl5x5/
I abso-fucking-lutely guarantee that using a stopwatch to time your workout will do 100x as much to 'amp up your workout' as a green tea pill
Man, have you ever tried Jack3d, White Flood, SuperPump or any of that other shit? Ugh. First, they're generally full of sugar. Second, they're full of other stimulants that will keep you up for hours and hours (I tried a sample of White Flood and stayed up til 4am with the feeling that I just snorted a half gram of coke) and makes you feel like shit and even give you stimdick (it's exactly like it sounds). Third, it's expensive as hell and after a while (days, not weeks), you'll have to keep taking more and more to get the energy effect. They're really not worth it IMO.
If you want a kick in the pants, maybe try something like Purple Wraath. It's just BCAA's to give you energy while you work out (drink some before your workout and continue to sip it during). There's also no calories and it doesn't make you feel like a crack addict.
And there's nothing wrong with creatine. It will help with gains and recovery and there's quite a few studies out now that show it helps with fat loss. It's also one of the oldest and most tested supplements and is one of the few that is continually proven to be safe and effective. It's also extremely cheap (two months supply for ~10 bucks). Most supplements either don't work for everybody or don't work at all.
Down 3 lbs this week. 40 lbs down. w00t w00t.
Yeah, I think I'm only going to increase it to the Mark Sisson standard of once every 7-10 days. Probably once in the week I'll get on the treadmill and run or something, at least until it dries out here a little more, and then I'll go to the highschool football field or something.How long did you track originally? I still track mine because it's very easy to slowly up portions, add new items, etc and not realize how over time it adds up and in you are in a surplus of calories all of a sudden. It's too easy to track not to do it IMO.
I'm already worried about my appetite a little. I've been on strict paleo/primal the past few weeks, but you know how fat people are. We will find a way to fuck up any diet. I'm going to track yesterday, today, and tomorrow on Fitday and see how my micronutrients are breaking down.
How long did you track originally? I still track mine because it's very easy to slowly up portions, add new items, etc and not realize how over time it adds up and in you are in a surplus of calories all of a sudden. It's too easy to track not to do it IMO.
Another option is just to eat the same few (good) meals over and over again. Then you know exactly what you're getting. Also, only eating food you prepare yourself is the best way to keep honest. You will almost never bother to make a chocolate dessert vs grabbing a candy bar.
If you want to get really geeky about it, you could get a heart rate monitor. A friend of mine used one all the time for running interval training. It enables you to get really precise about pace Once you figure out your max heartrate, you can then calculate 90% of max, 80% of max etc and build up a training schedule with that.Yeah... that seems like too much. I might get a stopwatch though.
....or you just use a stopwatch and you will get used to figuring out your pace all by yourself soon enough!
i have a kid, and i spend most of my evening chasing her so i can stuff her in a scorpion pit and/or prayer closet
:rofli have a kid, and i spend most of my evening chasing her so i can stuff her in a scorpion pit and/or prayer closet
You're better than me then. I just like to take my kid's toys and nonchalantly place them in or by the road... :lol
Kid dodges traffic like a champ now.
I can't give you any advice on where to buy it unless you live in Tokyo. But inherent in your question is the idea that this is some superhumanly difficult task that only monomaniacs would bother with. It isn't. Use Google or go to a farmer's market or Whole Foods and start reading labels.
This is an awesome bit from Kurt Harris btw (aimed at the layman, no scary science...)
http://www.psychologytoday.com/blog/p-nu/201104/smoking-candy-cigarettes
you're right, it's impossible, give up and get fat
T-EXP - you know, I remember the days when I would post stuff like that and people would run screaming for wikipedia to refute the insanity of what I was saying :lol
Now it seems pretty much everyone is on the magic bus :)
T-EXP - you know, I remember the days when I would post stuff like that and people would run screaming for wikipedia to refute the insanity of what I was saying :lol
Now it seems pretty much everyoneis on the magic busdrinking my Kool-Aid :)
I can't give you any advice on where to buy it unless you live in Tokyo. But inherent in your question is the idea that this is some superhumanly difficult task that only monomaniacs would bother with. It isn't. Use Google or go to a farmer's market or Whole Foods and start reading labels.
This is an awesome bit from Kurt Harris btw (aimed at the layman, no scary science...)
http://www.psychologytoday.com/blog/p-nu/201104/smoking-candy-cigarettes
Wear your Real Food Uniform.
Active Duty.
Fly your freak-flag high.
Say no to the cake.
where do you even buy free range, grass fed, pastured or whatever meat/eggs?
As it is now, my parents stock the house with garbage that I can't stop myself from eating occasionally.This is a huge problem for me.
As it is now, my parents stock the house with garbage that I can't stop myself from eating occasionally.This is a huge problem for me.
Your homework for the day :lol
http://thehealthyskeptic.org/9-steps-to-perfect-health-1-dont-eat-toxins
As it is now, my parents stock the house with garbage that I can't stop myself from eating occasionally.This is a huge problem for me.
It's a problem for me too - my wife is a vegetarian who eats crap all day long. I just got back from lunch where she tried to get me to finish her dessert. I had to refuse 3 times, even after all this time. I don't force her to eat steak...but what can you do other than compromise a bit. So long as I buy and cook my own stuff, she has no real cause for complaint.
So what about fruit, most days i eat a piece of fruit. Be it an Orange, or half an avocado.....
But i've been hearing stuff against eating fruit. Should i? Shouldn't i eat it? What's the deal...
thanks dude! It's starting to slow down though. I went from losing around 5 lbs a week when I first started to now around 3. So I imagine the next 20 or 30 lbs are going to be the hard ones and it'll take another 10 or so weeks. Oh well. I want to be around 220 for my birthday (july 29). I'm at 248. I'm also finally beginning to lose around my abdomen. So far most of my fat loss has been on my moobs, thighs and arms. I've gone down 2 pants sizes (42 to 38) but I'd assume 40 lbs would be more than 2 pants sizes! But it's finally happening. Thank god.
Edit: apparently (after getting curious and looking it up), 2 pants sizes is about right. Generally 10 lbs is 1 pt size. So 40 lbs would bring me from a 42 to 38.
you're forgetting about Himu's BBC in his butt
If you stay active and don't eat crazy portions, it is certainly possible to stay skinny eating almost any shit. It doesn't mean he is fit or healthy though, and it is wildly unlikely that he will stay skinny past 30. His liver probably looks like that of a French goose.
Whatever. Other people. My experiments have a sample size of one.
Having said that, I think the main reason for the post-30 blimpage isn't some genetic predestination, which has become the consensus view among average folks. People just resign themselves to getting fat when they approach middle-age, as if evolution would have designed us that way.
In reality, I think it's because of the years of bad eating resulting in metabolic derangement and a fucked-up digestive system. Which is actually great news, because it is completely reversible (unlike the accepted view that we just inexorably turn into slugs).
How did Novak Djokovic conquer the tennis world?
Maybe the answer is as simple as this: Since last year, he's swearing off pasta, pizza, beer, French bread, Corn Flakes, pretzels, empanadas, Mallomars and Twizzlers—anything with gluten.
Well, Rippetoe guaranteed 8% BF (washboard abs) to anyone who did Crossfit and the Zone diet (which I think sucks but has been proven again and again to work for straight weight loss). He wasn't even an advocate of either really - he had a Crossfit affiliate as part of his facility, and just noticed that trend over and over. Noticeable change is NEVER going to happen in a week though, and it is has been said over and over here that the last 5% of body fat is far far harder to lose than the first 20%. Certainly the older you get, (i.e. the less testosterone you generate naturally) the harder it is going to be. You are not going to get a bodybuilder body without bodybuilding. You can certainly get an underwear model body though. It will take time and effort of course, just not as much as that of a bodybuilder.
But I'm not really sure what you have to lose. The alternative seems to be staying in mediocre shape and working harder and harder while having to cut down on the foods you love anyway. Or in the worst case, getting disillusioned with mediocrity and just getting fat and out of shape.
Gourmet dining or Cormac's sexy waist? It's a huge dilemma. My family knows that I'm a hardcore foodie so they are alway sending me good foods or taking me out to nice restaurants. Most of my friends will only eat what is tasty. Unlike a workout routine, I have to consider many factors about how I can truly adopt a new eating system.
Is it possible that I haven't doen enough cardio? Most magazines recommend that mesomorphs incorporate cardio into the routine. Since working out again, I never bother to do cardio unless I'm doing lower body lifts. For those, I use the ellipltical for about 7 minutes to get my legs warmed up.
i still hate all y'all. i do an hour of moderate cardio (sprints, rowing, 30 mins elliptical) and another 30 minutes of lifting and floor exercises 5 days a week (i jog for 2 miles on off days) and i still hafta keep my calorie count around 1500 or i gain weight. that's just lame! on the other hand, i could run a 5k no prob. probably time to get back into martial arts. still, i hate that my skinny-ass coworkers and family can pound cheesecake and guzzle booze while i drink unsweetened iced tea and eat chicken salad.
well not 5'9, 6'1. Where'd you get 5'9 from? :othanks dude! It's starting to slow down though. I went from losing around 5 lbs a week when I first started to now around 3. So I imagine the next 20 or 30 lbs are going to be the hard ones and it'll take another 10 or so weeks. Oh well. I want to be around 220 for my birthday (july 29). I'm at 248. I'm also finally beginning to lose around my abdomen. So far most of my fat loss has been on my moobs, thighs and arms. I've gone down 2 pants sizes (42 to 38) but I'd assume 40 lbs would be more than 2 pants sizes! But it's finally happening. Thank god.
Edit: apparently (after getting curious and looking it up), 2 pants sizes is about right. Generally 10 lbs is 1 pt size. So 40 lbs would bring me from a 42 to 38.
What the hell? You were almost 300lbs at 5'9? You didn't look anywhere near that fat in pics.
well, after talkin' with my wife, who actually reads up on this shit, i'm gonna shift to 20-30 mins of high-interval training and axe the elliptical for awhile, and see what happens. experimenting is fun!
This is all so complicated! :'(
You guys serious about the eggs and bacon? I'd be the happiest person alive if I could eat bacon everyday.
I can do breakfast, easy. Not sure about lunch or dinner. I guess I can attempt to make my own salad. Shouldn't be too hard. My parents only eat chicken and fish though, so steak for dinner is a no. (I need to move out...)This is all so complicated! :'(
You guys serious about the eggs and bacon? I'd be the happiest person alive if I could eat bacon everyday.
Doesn't have to be complicated. Read my suggested days' worth of meals and exercise for Smooth Groove. If you can do something similar to that, you'll be in great shape.
I've eaten bacon and eggs every day for the past year at least, I think. Somedays I eat it twice! :lol
I had to look up net calories to see if it is a thing:rofl
I still don't get it
edit: to be clear, it's not that I don't understand the concept. And to put this in perspective, on sunday I watched a guy shave another guy's body hair off, then suck his dick; the other day I watched 40 minutes of Eat Love Pray. Net calories manages to out homo both.
You should be able to make your own kefir - you can probably buy a starter online, then just add milk. I did this for a while, but i prefer greek yoghurt.
Bacon and eggs takes a while to make in the mornings, yeah. My routine is highly streamlined but I have the advantage of working from home so i can make it whenever. You could just reverse your eating pattern - eat your tupperware chicken jalapeno for breakfast and eat bacon and eggs for dinner.
here's an idea: stop discussing hypotheticals and TRY IT.
tomorrow:
breakfast - bacon and eggs
lunch - chicken salad
dinner - steak and any non-starchy veggies you fancy
7 rounds of 5 deadlifts at roughly 200lbs (scale up or down depending on your current max...), then 25 squats (no weight)
Simple enough, right? What have you got to lose by trying it for a day?
btw I have a 30" waist for the first time since I was like 12 years old :D
and...I'm certainly not naturally predisposed to be thin. I've been pudgy most of my adult life 'til I finally had enough about 4 yrs ago. Lost over 30lbs since then.
When I was eating between 6 and 12 eggs a day, my cholesterol was better than it had been in years.
hope? I've done it for over a year and I'm the laziest Irish fucker on the planet. People don't need sugar. Period.
I would be leery of eating too much tuna because of mercury contamination. Also, tuna only tastes good when it is raw. But too much raw fish increases the odds of ingesting parasites.I didn't worry too much about the mercury. Meh. I got that question from everyone. I'm still eating a lot of tuna and I just eat it in water from the can. I got used to it and it's hard to beat 52 grams of protein from two cans and no carbs and it doesn't taste bad (it tasted horrible at first). I put a tbsp of olive oil over it for additional flavor and good fats.
Do you really not realize that you are already full or is it only because you want to keep eating? For me, it's only because I like to eat so much. Like, I always have to eat at least 3 large plates whenever I go to an Indian buffet. I could tell when I'm full but I just keep eating anyway.
Luckily when I'm exercising regularly, the gouging has little impact but Cormac is probably right that it's what's keeping me from getting a six pack. I think that my body believes that my equilibrium is around a 33" waist and 12-14 % bodyfat. It's why there's not much change regardless of how I eat on a short term basis. I probably have to keep on a good diet long enough to trick it into thinking that my bodyfat should be lower.
And yeah, I can't tell when I'm full. It takes a few minutes of sitting still and hard thinking before I realize I'm not hungry. Otherwise I just continue eating because I don't feel satisfied. I'm sure the psychology behind it is that yes, I love to eat but it inhibits my ability to gauge hunger. I also don't realize I'm hungry until my stomach is growling and I realize I haven't eaten in over 12 hours or something.
Now there are certain things that I do realize that don't have to do with hunger. I know when I should eat because I'll start to feel sluggish. I'll notice I'm tired or I'm not thinking clearly and I know I should eat more fats. But I only know this from counting calories. I began to see the correlation of days when I felt like shit and my fat intake was less than 80 grams a day.
Whenever (if I ever...) get a job, a barbell is the first thing that I'm gonna buy. My school's gym seems to be packed no matter when I go and they only have two barbells there.
About how heavy? I've never used one. Link me to one online and I'll get it if it isn't too much.Whenever (if I ever...) get a job, a barbell is the first thing that I'm gonna buy. My school's gym seems to be packed no matter when I go and they only have two barbells there.
Get kettlebells. They are more versatile and safer for someone working alone.
Celluthin supposedly works at least a little for cellulite and minor spot reduction of fat.Over 2007 and 2008 I gained weight slowly to around 260-270. Then in July of 2008 I began to run and eat better. By January/February of 2009 I was 205 (I didn't weigh myself really so I could have been there for a while). I kept it down until I started to lift weights in November or December 2009. I stopped cardio and stopped weighing myself. And I also got into lifting pretty heavily (5 days a week) and so my appetite soared and I stopped caring about what I ate. I weighed myself at 258 in May of 2010. Then the next time I weighed myself was around February or March of 2011 and I was 288. So I decided to get my diet in check and I've been dropping steadily and quickly since then.
How did you go up 70, come back down, then go back up by 90 again? I have known people like that but usually once they've come back down, it's permanent. Considering your baseline was about 200, those gains are pretty crazy. And once again, I'm still surprised that I couldn't tell you were almost 300lbs in any of your pics. But then again, I couldn't tell that Wilco was 400 either until he said it.
Okay, so I absolutely love eggs, and wouldn't have a problem eating like 6 of em per day. However, will doing such a thing utterly destroy my heart?
I think sticking to 3 a day will be enough:
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html
Okay, so I absolutely love eggs, and wouldn't have a problem eating like 6 of em per day. However, will doing such a thing utterly destroy my heart?
Why would it? Eggs are pretty much the perfect food.
I think sticking to 3 a day will be enough:
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html
Grazie.Okay, so I absolutely love eggs, and wouldn't have a problem eating like 6 of em per day. However, will doing such a thing utterly destroy my heart?
Why would it? Eggs are pretty much the perfect food.
Cholesterol, mang! Or so I've been told...
I think sticking to 3 a day will be enough:
http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html
Grazie.Okay, so I absolutely love eggs, and wouldn't have a problem eating like 6 of em per day. However, will doing such a thing utterly destroy my heart?
Why would it? Eggs are pretty much the perfect food.
Cholesterol, mang! Or so I've been told...
http://www.nytimes.com/2008/01/27/opinion/27taubes.html
(it would be great if everyone would just read that and stop fucking worrying about cholesterol but I haven't got much hope. The imprinting is strong)
Soooo... I worked for 12 hours today and came home. When I finally sat down and took off my shoes and socks, I was disgusted by what I saw. My left side big toe is black and blue around the trunk. I don't think it's broken because I still have full functionality in it, but it's tender as a motherfucker right now.
It just means that until it heals and stops being so tender, I'll be cutting out running, jogging, treadmill, and planks. Pretty much any exercise that puts a lot of strain on the big toe.
Any good compound core exercises that Fitnessbore can think of to replace planks with or should I just go to the knees for the time being?
[Edit] Oh, and I forgot to mention that I'll still be doing cardio on the elliptical while at the gym. And I'm going hiking this week. I'm not cancelling for this, because I've been planning the trip for so long and it took forever to get a date set to go.
Soooo... I worked for 12 hours today and came home. When I finally sat down and took off my shoes and socks, I was disgusted by what I saw. My left side big toe is black and blue around the trunk. I don't think it's broken because I still have full functionality in it, but it's tender as a motherfucker right now.
It just means that until it heals and stops being so tender, I'll be cutting out running, jogging, treadmill, and planks. Pretty much any exercise that puts a lot of strain on the big toe.
Any good compound core exercises that Fitnessbore can think of to replace planks with or should I just go to the knees for the time being?
[Edit] Oh, and I forgot to mention that I'll still be doing cardio on the elliptical while at the gym. And I'm going hiking this week. I'm not cancelling for this, because I've been planning the trip for so long and it took forever to get a date set to go.
Confused by this. It's like you're saying running, jogging and treadmill are compound core exercises :lol
Presumably you can still squat, deadlift, swing a kettlebell, do sit-ups etc?
My rib bones are kind of weird, It might be Pectus excavatum or something similar but my rib cage is definitely a bit tight in certain places and it also kind of extends or points out (flared ribs) at the bottom.Yes, I would say that's a VERY mild case of pectus with the rib flaring, like so mild that your average person wouldn't be able to tell the difference. Don't worry about it. Only reason I can tell is because I have it myself :gloomy
Here are two pics of me with a shirt on:
http://i.imgur.com/ZzIje.jpg
http://i.imgur.com/LNKtK.jpg
and here are a couple of me shirtless:
http://i.imgur.com/auFyB.jpg
http://i.imgur.com/bi6bK.jpg
http://i.imgur.com/XniaR.jpg
I look much skinnier when I am shirtless because of it, it doesn't bother me that much but I am definitely self conscious because of it, and when I buy/try on a tshirt the first thing I do is make sure that it is not visible.
Now, is it very obvious? does it look weird to you? used to annoy me when I used to go to school but not that much lately. My friends never comment but I have this suspicion that they just don't want me to think too much of it. Also are there any exercises that I can do that can make it less obvious? I feel that my chest is a bit short, the part where the chest ends is a bit high. and the area in the middle of the chest seems empty, its just the sides where the shoulders are is where they pop out a little.
My rib bones are kind of weird, It might be Pectus excavatum or something similar but my rib cage is definitely a bit tight in certain places and it also kind of extends or points out (flared ribs) at the bottom.
Here are two pics of me with a shirt on:
http://i.imgur.com/ZzIje.jpg
http://i.imgur.com/LNKtK.jpg
and here are a couple of me shirtless:
http://i.imgur.com/auFyB.jpg
http://i.imgur.com/bi6bK.jpg
http://i.imgur.com/XniaR.jpg
I look much skinnier when I am shirtless because of it, it doesn't bother me that much but I am definitely self conscious because of it, and when I buy/try on a tshirt the first thing I do is make sure that it is not visible.
Now, is it very obvious? does it look weird to you? used to annoy me when I used to go to school but not that much lately. My friends never comment but I have this suspicion that they just don't want me to think too much of it. Also are there any exercises that I can do that can make it less obvious? I feel that my chest is a bit short, the part where the chest ends is a bit high. and the area in the middle of the chest seems empty, its just the sides where the shoulders are is where they pop out a little.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it.
The way to correct the modern excess of n-6 or linoleic acid is to avoid the modern sources of it. Stop eating all temperate vegetable oils – cooking and frying oils like corn, soy, canola, flax, all of it.
At the risk of provoking your wrath of "I've already answered that 15 times! GWARGH", recommended alternatives?
Margarine bad too then?
Just go with butter?
if you can get some ghee (clarified butter) use that for high-heat cooking if you can. You can make it from regular butter if you can't find any.
On the other hand, you lot are starting to sound like you're scared shitless, for real, of pretty much everything at this point. Some see a mountain stream, EB sees potentially lethal worm infestations caused by bears shitting on the glacier.
On the other hand, you lot are starting to sound like you're scared shitless, for real, of pretty much everything at this point. Some see a mountain stream, EB sees potentially lethal worm infestations caused by bears shitting on the glacier.
@Cormac: I used to eat tons of chicken, since it was so cheap for quick and easy weeknight meals, but due to the whole Omega 6 imbalance issues, have switched to grass feed beef these days.
Thank God for Trader Joe's. I'd be broke if I bought grass fed meat at the farmer's market to eat most days.
Thanks to Paleo my monthly food budget is 600 per month and I'm only eating for one. :-\
Well. more like 400 per month. The rest is due to eating out.
@Cormac: I used to eat tons of chicken, since it was so cheap for quick and easy weeknight meals, but due to the whole Omega 6 imbalance issues, have switched to grass feed beef these days.
Thank God for Trader Joe's. I'd be broke if I bought grass fed meat at the farmer's market to eat most days.
Thanks to Paleo my monthly food budget is 600 per month and I'm only eating for one. :-\
Well. more like 400 per month. The rest is due to eating out.
Also, as I'm sure you are aware: most store-bought chicken just tastes like nothing. It's the blandest crap imaginable.
The key to eating well on a budget is shopping often, I find. I get most of my beef marked down 30-50%. I usually eat it same day and it's fine. (I avoid anything with obvious discoloration of course). If not, I put it in the freezer. I usually have 4-5 steaks and other cuts in there that I can break out in emergencies.
Also, buy the cheaper cuts and use them in stews and curries. It takes longer to cook, but you can do enough for 6 or more meals at once. Most of my lunches are reheated stews or curries. Again, you can use marked down meat just fine for this so long as you cook them same day and refrigerate carefully.
At worst, just eat more eggs. Using the best ingredients I can get, my typical breakfast is still only 2-3 bucks. More expensive than cereal but whatever. No reason you can't just eat bacon and eggs again for dinner if you have nothing else handy. The longer you eat this way, the more options you discover and the easier it gets.
Another major factor is that it discourages you from EATING OUT, so don't forget the savings you get from that.
127 and how tall are you?
no wonder you needed a scarf to keep warm :-\
Everyone says that until they start to get large musclesAgreed. :lol Me before Gomad thought the same. Now I would love to be at least 200 lbs.
There is of course a lot of scaremongering in the media about diet, and people can certainly switch off in the face of that...don't see much of it ITT though.
Everyone says that until they start to get large musclesAgreed. :lol Me before Gomad thought the same. Now I would love to be at least 200 lbs.
175 now, not much left compared to 138 lbs 4 months ago.
Huh. Well I'll read up on his plan soon and try to imitate him.I did something called Gomad:
I'm not sure that's even possible for mortals not named Skidmark...or Bruce Banner:lol
have you taken video of your deadlift form yet btw?I haven't added any deadlifts yet, I am ashamed. :-\
Wow, that's really encouraging! I'm gonna give it a shot immediately tomorrow! Thanks a ton man!185 or 184 cm, that's 6 feet I think.
How tall are you, skidmark? Curious.
I'm 5'11 at 140 now. And damn, I'ma have to buy a fuckton of milk :-/
Nice! Yeah it might take me a little longer than you, just because I don't know if I can afford something like this just yet. So I may just do half a gallon a day or something. And yeah, I actually don't eat breakfast all that much --when I wake up I usually just grab a banana and head off to class.Yeah I do:
Do you go to a gym or do you have your own weights? That's another issue of mine: I have a barbell and weights, but they're real shitty. Only goes up to...100 lbs I think, I lost some of the weights. My thing is that I'm not really looking forward to going to a gym unless I have some friends with me, because I'm a bit self-conscious and I'm not a fan of those jacked as hell dudes who are ALWAYS at the gym.
anyone here tried Zumba? I played the Kinect game last night and it seems like a good aerobic workout.uhhh I watch my wife do it. She has the Kinect game and she goes to classes with her sister. All chicks, bro. And the dances are female club (reggaeton, bachata, cumbia, etc) moves. Maybe you were being facetious. If not, please stop :(
Nice! Yeah it might take me a little longer than you, just because I don't know if I can afford something like this just yet. So I may just do half a gallon a day or something. And yeah, I actually don't eat breakfast all that much --when I wake up I usually just grab a banana and head off to class.
Do you go to a gym or do you have your own weights? That's another issue of mine: I have a barbell and weights, but they're real shitty. Only goes up to...100 lbs I think, I lost some of the weights. My thing is that I'm not really looking forward to going to a gym unless I have some friends with me, because I'm a bit self-conscious and I'm not a fan of those jacked as hell dudes who are ALWAYS at the gym.
There are a couple of reasons why I originally suggested weights and slower weight loss (IIRC). The first is that at the kind of weight we are dealing with here, mobility is a serious issue. Getting usefully stronger is going to be faster than losing 150-200lbs. Also, it will help keep motivation up by leading to increased activity and quality of life generally, whereas the kind of heavily restrictive diet you are talking about is almost impossible to stick with for long enough to lose that kind of weight (as I believe you just proved Mr Can't-Eat-Eggs-No-More :teehee).
There is no reason why he can't do a short-term high protein, low fat, low carb rapid weight loss diet if he feels like it though, and feels like he won't go off the wagon totally (which is a concern since he did that before in a major way). Slow and steady just strikes me as the best way to win this particular race. I might be wrongspoiler (click to show/hide)hey, there's a first time for everything![close]
what is the advantage of a kettlebell over a dumbell? just more/different workouts?
QuoteIt's a Bible-based diet.
is the accompanying excercise course Cross-Fit?
QuoteIt's a Bible-based diet.
is the accompanying excercise course Cross-Fit?
http://www.crossfit.com/QuoteIt's a Bible-based diet.
is the accompanying excercise course Cross-Fit?
I don't get the joke, but no.
http://www.crossfit.com/QuoteIt's a Bible-based diet.
is the accompanying excercise course Cross-Fit?
I don't get the joke, but no.
maybe one day we'll log on and find the WOD is 'Carpenter's Walk' - carry a cross 5km, then 3 days of dead hang
maybe one day we'll log on and find the WOD is 'Carpenter's Walk' - carry a cross 5km, then 3 days of dead hang
:rofl
I'm swimming 4-5 times a week now and have shaved my chest. Yesterday I dove in and lost my shorts. Swimming at a pool on a military base is a lot like what I imagine a gay cruise to be like.
man, these fatties are sensitive!:lol
Finally got back in the park with my best friend for the first time after like 2-3 weeks and I end up spraining my ankle near the end of a game of 21. Jumped up to block his shot and landed wrong on my left ankle. It felt good enough to walk on after like 5-10 mins so we finished up the game and I won (only needed 3 more points).
That was like 2 hours ago. It's being a bitch now. :-\
some more backup for cormac's eating advice: http://www.experiencelifemag.com/issues/june-2011/healthy-eating/food-crazy.php
I train mostly for explosiveness and speed.Damn, son! That is some major output. You must be fueling the beast a ton to keep up with that level of output.
Here's what I did yesterday:
Play ball for 30 mins. Jobbers left because I was too dominant. I then went to the baseball field, circled the bases 10 times at full speed, 5 clockwise, 5 counterclockwise. (1 min rest in between)
10 chin-ups
25 push-ups
10 pull-ups
then plyometrics such as box jumps, one legged hops, step-ups, side hopping, depth jumps, etc. for one hour
After that, I went to the gym and alternated between the deep back squat and the front squat for 8 total sets. Each set was from 4 to 6 reps. 250lb for the back and 185lb for the front. after that, it was 3 circuits of leg curls 8x, leg extensions 8x, calf raises 8x. Bicycle to cool down for 5 minutes and that was it.
my Saturday dinner (iPhone pic :'() :
(http://farm3.static.flickr.com/2615/5844949568_c3c1b94c74.jpg)
Rare fillet, buttered asparagus w/garlic, pureed broccoli (enough butter, full cream and parmesan to choke the ghost of Julia Child).
Nothing there takes more than a minute or so of prep time, and if I wanted to eat that in a restaurant, I'd be paying upwards of $50. Cost me about $15 (steak was 50% off!), even in a country where meat prices are completely insane.
I shop pretty much every day. It's a pain in the ass but a) food is far better fresh and b) it gets me off my ass and out of the house (my daughter needs the walks also...)
One thing I do recently though, is buy and cook veggies in bulk. It's a pain cooking spinach or broccoli each and every time you want to have some on the side, so I often buy like 6 heads of broccoli at once, steam the lot, and store them in tupperware 'til needed. Spinach is really handy to have around - you can throw it in almost any kind of stew or curry or scrambled eggs, or just have it on the side with meat. I really recommend those microwavable silicon steamers - they save so much time.
The broccoli is a piece of piss to make...just steam it in the microwave (or boil) until soft enough to mash with a fork, then mix in butter, cream, salt, pepper and parmesan to taste. Exactly the same as mashed potatoes, and it should have a similar consistency. The asparagus is also just steamed in the microwave with a little salt, then I added butter on top, and the garlic from the steak pan. It's a lot of food but it won't make you feel bloated etc...try it!
I shop pretty much every day. It's a pain in the ass but a) food is far better fresh and b) it gets me off my ass and out of the house (my daughter needs the walks also...)
One thing I do recently though, is buy and cook veggies in bulk. It's a pain cooking spinach or broccoli each and every time you want to have some on the side, so I often buy like 6 heads of broccoli at once, steam the lot, and store them in tupperware 'til needed. Spinach is really handy to have around - you can throw it in almost any kind of stew or curry or scrambled eggs, or just have it on the side with meat. I really recommend those microwavable silicon steamers - they save so much time.
The broccoli is a piece of piss to make...just steam it in the microwave (or boil) until soft enough to mash with a fork, then mix in butter, cream, salt, pepper and parmesan to taste. Exactly the same as mashed potatoes, and it should have a similar consistency. The asparagus is also just steamed in the microwave with a little salt, then I added butter on top, and the garlic from the steak pan. It's a lot of food but it won't make you feel bloated etc...try it!
I went on an 8 mile hike last weekend, and I think it got fucked up on the way down. I'm still able to run and I'm not worried about finishing the half marathon, but it hurts and slows me down some.
oh ok. Yeah, no downsides except some water retention and a splitting headache if you don't drink enough water.
Ugh. Barely passed the run today during the Army Physical Fitness Test. I guess I can't smoke and run fast through sheer willpower after all. :(
I still managed a 261, which isn't terrible. I did 75 pushups, 85 situps, and ran the 2 mile in 16:26. If you're curious about the test here are the details:
http://usmilitary.about.com/od/army/a/afpt.htm
Just heard from Willco, btw - he's now down 115lbs after 2yrs. Make fun of him for being a disgusting fattie if you like but that's one hell of a sustained effort :bow
If one only passes with a 180 (minimum score) you are basically considered dirt, especially in a combat MOS. For perspective, Army Rangers at Ranger Battalion are scoring 275+ consistently.:fbm
Just heard from Willco, btw - he's now down 115lbs after 2yrs. Make fun of him for being a disgusting fattie if you like but that's one hell of a sustained effort :bow
Good job but sounds like he'll still be wearing a swimming shirt for the foreseeable future.
Just heard from Willco, btw - he's now down 115lbs after 2yrs. Make fun of him for being a disgusting fattie if you like but that's one hell of a sustained effort :bow
I train mostly for explosiveness and speed.Damn, son! That is some major output. You must be fueling the beast a ton to keep up with that level of output.
Here's what I did yesterday:
Play ball for 30 mins. Jobbers left because I was too dominant. I then went to the baseball field, circled the bases 10 times at full speed, 5 clockwise, 5 counterclockwise. (1 min rest in between)
10 chin-ups
25 push-ups
10 pull-ups
then plyometrics such as box jumps, one legged hops, step-ups, side hopping, depth jumps, etc. for one hour
After that, I went to the gym and alternated between the deep back squat and the front squat for 8 total sets. Each set was from 4 to 6 reps. 250lb for the back and 185lb for the front. after that, it was 3 circuits of leg curls 8x, leg extensions 8x, calf raises 20x. Bicycle to cool down for 5 minutes and that was it.
Cormac, what do you think about the medicine ball jumping exercises? I've also read somewhere that jumping with weights doesn't do much for vertical leap.
So the last two times I've been at the gym (Saturday and Monday), I've had a problem pop up when I do my squats.
I think it started Saturday during those squats. I must have had my feet planted wrong or my spine was poorly aligned. Either way, any time I do squats with weights I get a sharp, headache-like pain in the back of my neck into my head. I think it's possible that I've strained a muscle, but either way it hurts like a bitch and I couldn't even finish my strength training yesterday for the headache.
I took 800mg of Motrin to ease the pain, which seems to help it for a few hours, but now the pain is coming back. I woke up this morning with the same headache.
Cormac, what do you think about the medicine ball jumping exercises? I've also read somewhere that jumping with weights doesn't do much for vertical leap.
I may have mentioned this elsewhere, but the more I read about exercises to improve jumping, the more it seems to come down to 'have good technique' (i.e. make sure your hamstrings are active and firing at once) rather than any need for strength. You can teach technique and get improvements but there doesn't seem to be any wonder exercise out there that directly correlates to higher jumping. In theory, the heavier a weight I can power clean, the more explosive my jumping should be, right? Well, I'm damned if I noticed any improvement in my jumping when I basically doubled my power clean. Most people on the Crossfit boards etc seem to say the same.
Jumping with weights seems like it SHOULD make you jump higher, in the same way that training in water or in higher gravity would intuitively do the same...but in practice, does it? If it REALLY worked, I think I'd know about it by now.
(should add the caveat: I've never actually measured my vertical leap. It isn't very impressive, whatever it is! It's possible I did make an improvement like say 25% but that wasn't enough for me to notice)
btw, there was an interesting chapter on learning to jump higher in Tim Ferriss' 4 Hr Body book. He went to the NFL combine and got some coaching on how to get the best test results. Generally, he operates off the assumption that there is one part of the body that typically holds people back, and tests methodically to find it. It often isn't what people expect either: the famous Crossfit story is of a retired Olympic skier who added pull-ups to their workout and almost immediately got faster ski times. Why? No-one really knows. The assumption is that fixing one weak point can have a far greater effect than continuing to work on your strengths. Possibly your vertical leap is a similar situation. You may be hammering your legs, but more work on the core might be what you need. Or you might need to learn to use your upper body more while jumping. Just spitballing here obviously.
Ugh. Barely passed the run today during the Army Physical Fitness Test. I guess I can't smoke and run fast through sheer willpower after all. :(
I still managed a 261, which isn't terrible. I did 75 pushups, 85 situps, and ran the 2 mile in 16:26. If you're curious about the test here are the details:
http://usmilitary.about.com/od/army/a/afpt.htm
The fuck? I can't be reading that right. As a 26 year old, in order to pass with the minimal amount of pushups I only need to be able to do 40? I can do friggen 60 without much trouble. And this shit is for the U.S. of Amurrica military?
Historically low standards ftl.
:usacry :piss2
http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast
I got destroyed by the superhero routine above this morning. I did the combination of overhead press and squat complexes. I went through 4 cycles of each but couldn't even come close to finishing my reps on the fourth cycle of both. Also, it was probably a dumb idea to play full court ball for an hour before going through that workout. Anyone else wanna give it a try? It'd be interesting to see if the program can really deliver on its promises after six weeks.
http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast
I got destroyed by the superhero routine above this morning. I did the combination of overhead press and squat complexes. I went through 4 cycles of each but couldn't even come close to finishing my reps on the fourth cycle of both. Also, it was probably a dumb idea to play full court ball for an hour before going through that workout. Anyone else wanna give it a try? It'd be interesting to see if the program can really deliver on its promises after six weeks.
Are you doing anything other than working out and playing basketball this summer?
he's fuckin bitches too
QuoteMy vertical has definitely improved, especially for average jumps.
there's a fair amount of training stuff out there for short footballers to increase their vertical jump, let me see if i can find it.
If i recall correctly one major exercise was dropping off a box then jumping. It's fairly important for a short footballer to have a good jump if you are playing in any defensive slot.
I do remember reading some long article on Duncan "Drunk-an" Ferguson's training - will find.
http://www.t-nation.com/free_online_article/most_recent/6_weeks_to_superhero_how_i_build_muscle_and_strip_off_fat_fast
I got destroyed by the superhero routine above this morning. I did the combination of overhead press and squat complexes. I went through 4 cycles of each but couldn't even come close to finishing my reps on the fourth cycle of both. Also, it was probably a dumb idea to play full court ball for an hour before going through that workout. Anyone else wanna give it a try? It'd be interesting to see if the program can really deliver on its promises after six weeks.
Amazing how often these people who have implemented their programs on hundreds of clients and had amazing success stories up the ass never manage to actually fucking document it...How hard would it be to put some fattie through the process for 6 weeks and stick up a before and after video?
It looks like a great program though, lots of good stuff, no obvious bullshit from skimming through...
Are you doing anything other than working out and playing basketball this summer?
Not much. The high intensity workouts make me exhausted. Unless my CNS is completely messed up like in my last session, I'm sleepy almost immediately after my post-workout meal. That's the main reason why I haven't been posting as much lately.
I've become what I used to hate: a gym rat. :fbm
How about you? Are you really to show your Puerto Rippedcan bod?
:lol :lol Understandable. That's one of the things I don't miss about HIIT though. My sex drive plummeted when I was running. LISS and weightlifting make it skyrocket though. For some reason though the heavy bag and speed bag don't impact me the way running did. But I guess because the intervals are a bit longer and not quite as intense. Imagine how that girl is going to feel when she sees you dunk in the game! She'll get so wet that court will become a slip n slide contest.he's fuckin bitches too
I'm usually too tired to be horny. I don't get excited unless it's a major IR debut of a long time dodger.
Funny thing is that my basketball game isn't the only game that's been improved by my workouts. This girl who flaked on me a few months ago, has suddenly dressed nicer around me all the time and last week she asked me out for dinner. She even said that she'd like it to be somewhere special in Santa Monica. I told her there's too much traffic that way on the weekeneds and I'll call her some other time. :kylielaff
Another casual blonde friend has also been superfriendly lately. We used to just say hi but she's been intiating physical contact the last few weeks and tonight she asked if I wanted to go for a drink. I told her I was too tired from my earlier workouts and that I don't drink alcohol anyway.
The truth is just that dunking like Derrick Rose is more important to me right now than getting laid like Wilt Chamberlain. Only opening I want to stuff right now is a 10 ft iron hole.
I lost 10 lbs!
Ate a huge bowl of delicious chocolate pudding after dinner, so we'll just go ahead and call it 5 lbs.
Ran sprints in an interesting way today. Played a game called Pacman: two teams assemble in a line on opposite corners of a square and run around it in a relay with the goal of catching up to the opposite team, ending the game. I doubt any of you will ever get enough people to agree to this, but it was a fun way to do something not so fun.
If you post in this thread and don't switch to a strictly Paleo diet, prepare to be bullied.
Are you guys kidding? The most pushups I've ever done is 45. At 75, the whole chest and arms must be burning from all that lactic acid. Granted I'm not an endurance type but I'm pretty sure that 75 is no walk in the park for most people.
Are you guys kidding? The most pushups I've ever done is 45. At 75, the whole chest and arms must be burning from all that lactic acid. Granted I'm not an endurance type but I'm pretty sure that 75 is no walk in the park for most people.
I dunno, I'm the least athletic, non-morbidly obese person I know, and doing 50+ is a relative cakewalk. (goal is trying to get to 100)
Maybe it's easy for me cause I'm really, really skinny?
Are you guys kidding? The most pushups I've ever done is 45. At 75, the whole chest and arms must be burning from all that lactic acid. Granted I'm not an endurance type but I'm pretty sure that 75 is no walk in the park for most people.
I dunno, I'm the least athletic, non-morbidly obese person I know, and doing 50+ is a relative cakewalk. (goal is trying to get to 100)
Maybe it's easy for me cause I'm really, really skinny?
I saw a guy today doing 'push-ups'. He had his feet up on a concrete block and was dipping his arms maybe 2-3 inches on each 'rep'. His midsection was bowing back and forth like he was trying to fuck the ground. It was completely :lol but I have no doubt he told his buddies he did a gazillion push-ups today. Not saying YOU aren't doing them right, but seriously, standards differ wildly...
I saw a guy today doing 'push-ups'. He had his feet up on a concrete block and was dipping his arms maybe 2-3 inches on each 'rep'. His midsection was bowing back and forth like he was trying to fuck the ground. It was completely :lol but I have no doubt he told his buddies he did a gazillion push-ups today. Not saying YOU aren't doing them right, but seriously, standards differ wildly...I hate seeing this so much. How hard can it be to do a pushup? I had to correct my cousin a few weeks ago because he was doing basically the same thing.
Fun workout today with a friend at a sports ground near where I live - pull-ups, bear crawls and kettlebells. Did a little sprinting as well. Brought my workout time for this week up to a whopping 19 mins (over 2 sessions, today and yesterday).
It's great for me in Tokyo, DCharlie and ch1nchilla and jonnyram are over at my place working out all the time. Afterward we shave and blow each other too, which is a plus.
It's maybe a bit early to say 'Well, that wraps it up for Type II Diabetes!' but it is VERY intriguing and without doubt a story to watch. Even if debunked, it at least shows that the research is moving in an interesting direction (treating with diet rather than try to modify hormone levels by supplementation). Even better, anyone who wants to can try it for themselves. Know someone with diabetes? Know what a carrot looks like? Know how to mix a protein shake? That's literally all you need in order to try something that at least for some people, seemingly cured them of one of the nastiest diseases out there (premature death is pretty much guaranteed, insulin comas are possible at any time, blindness and amputation of major limbs is common...).
http://www.popsci.com/science/article/2011-06/ultra-low-calorie-low-carb-diet-sufficient-reverse-type-2-diabetes-study-finds?utm_medium=referral&utm_source=pulsenews
It's maybe a bit early to say 'Well, that wraps it up for Type II Diabetes!' but it is VERY intriguing and without doubt a story to watch. Even if debunked, it at least shows that the research is moving in an interesting direction (treating with diet rather than try to modify hormone levels by supplementation). Even better, anyone who wants to can try it for themselves. Know someone with diabetes? Know what a carrot looks like? Know how to mix a protein shake? That's literally all you need in order to try something that at least for some people, seemingly cured them of one of the nastiest diseases out there (premature death is pretty much guaranteed, insulin comas are possible at any time, blindness and amputation of major limbs is common...).
http://www.popsci.com/science/article/2011-06/ultra-low-calorie-low-carb-diet-sufficient-reverse-type-2-diabetes-study-finds?utm_medium=referral&utm_source=pulsenews
As Jarosh was saying on Twitter, it would have been nice if they had done this with meat and fat instead. If this worked, I'm pretty sure meat and fat would have done the trick as well. I would assume it scales to a degree as well. I'm betting that the most efficacious treatment would turn out to be a ketogenic rapid fat-loss style diet like Lyle McDonald uses.
http://www.bodyrecomposition.com/the-ketogenic-diet
And it would be highly surprising to me if some resistance training didn't speed things along.
Anyway to stay at my level of fitness but have my abs less pronounced? People are staring at the pool and it's making me uncomfortable.Got a similar problem, anyway to take a few inches of my dick, length and circumference? The amount of gratuitous pleasure it brings the dozens of women I sleep with is making me feel insecure and as if my other traits aren't of similar value.
Anyway to stay at my level of fitness but have my abs less pronounced? People are staring at the pool and it's making me uncomfortable.
4 wheels, nice! I stopped 5kg short of that, not sure I'd ever get there.
I'm reverse Cormac
My legs are like trunks (from formative years of cycling, football, rugby i'd guess!) my shoulders and chest area are average/poor, my neck is nothing to write home about.
Big stubby legs + low center of gravity = ideal for Rugby. As i've said before, it always frustrated me that i was naturally a significantly better rugby player than a football player. I could knock players around all day and i'd put myself in the way of anything, but my wrists are shite and i can't lift for toffee - yet i could push knock much larger people around all day playing rugby.
Oh yeah, so the KettleBell - so far, shocking form and my girl wrists are struggling with 16kg *shameface*. Slow and steady i shall go.
But yes, a bit of competition adds spice...
Yeah, NBA trainers have no idea what they're doing.
I would really like to know more about this myself. Is the way Kobe trains really significantly different from the way, say, Vince Carter trains? What separates one from the other, and how much of that is their training?
Yeah, NBA trainers have no idea what they're doing.
You'd be surprised. Grant Hill claims that his career was destroyed by inept NBA trainers and medical staff. Having been through Med school, I know that even highly respected professionals with great credentials often are wrong or unsure about what they do. You just have to do a good enough job of faking it so that the patients don't get worried. The really good doctors would look things up behind the scenes, but many would just carry on until damage is done.I would really like to know more about this myself. Is the way Kobe trains really significantly different from the way, say, Vince Carter trains? What separates one from the other, and how much of that is their training?
Pretty sure Vince hardly ever works out. I remember an article which mentioned that the Raptors trainer pleaded with Vince to start lifting weights. One day, Vince finally went into the weight room and did 10 reps with more weight than anyone else does. The trainer laughed and conceded that Vince didn't really need to lift. That story kinda tells all you need to know about the awesomeness and tragicness of VC's career.
Wait, did you go through med school like you are black?
Yeah, NBA trainers have no idea what they're doing.
You'd be surprised. Grant Hill claims that his career was destroyed by inept NBA trainers and medical staff. Having been through Med school, I know that even highly respected professionals with great credentials often are wrong or unsure about what they do. You just have to do a good enough job of faking it so that the patients don't get worried. The really good doctors would look things up behind the scenes, but many would just carry on until damage is done.I would really like to know more about this myself. Is the way Kobe trains really significantly different from the way, say, Vince Carter trains? What separates one from the other, and how much of that is their training?
Pretty sure Vince hardly ever works out. I remember an article which mentioned that the Raptors trainer pleaded with Vince to start lifting weights. One day, Vince finally went into the weight room and did 10 reps with more weight than anyone else does. The trainer laughed and conceded that Vince didn't really need to lift. That story kinda tells all you need to know about the awesomeness and tragicness of VC's career.
Grant Hill is an interesting example, given the way he has turned around his career at an age when most are well into their post-NBA life. The Phoenix training staff have seemingly worked wonders with Nash, Hill and Shaq (and Shaq obviously didn't do so well afterward). But what are they doing that others aren't?
I can see why you are fascinated with this, Smooth, because they very likely have exactly the information you need for your dunk quest. They could probably work you out for 10 mins and then tell you based on your current vertical and your training history whether it's gonna happen or not, and if so what's the best way to get there. But it's in their interests to keep their secrets of course.
Got back into martial arts after over a decade or so hiatus.
I'm taking kung fu and tai chi, well when I can because since I'm currently jobless (:fbm ) I can't do it as much as I want.
It's a helluva a lot more fun than going to the gym. Gyms are boring.
I finally got my ass into a Trader Joe's. It's not bad but I prefer Whole Foods.
I finally got my ass into a Trader Joe's. It's not bad but I prefer Whole Foods.
It is Whole Foods, but for poor people :'(
There are some good finds there, but I can't get everything I need there. I'll go there when we run out of milk and go home with some cheese or frozen souffle balls or something else that tickles my fancy that I don't really need.
I finally got my ass into a Trader Joe's. It's not bad but I prefer Whole Foods.
It is Whole Foods, but for poor people :'(
There are some good finds there, but I can't get everything I need there. I'll go there when we run out of milk and go home with some cheese or frozen souffle balls or something else that tickles my fancy that I don't really need.
TJ's is good for certain things (cheese, in particular), it's part of our regular grocery shopping regimen: farmer's market, Whole Foods, Trader Joes and Safeway.
Cutting out grains and starches isn't a big deal for me at all. However, it would be really tough to give up dairy. I've cut way down on drinking plain milk, but I still love cheese and yogurt. Are those foods actually unhealthy?
I used plain yogurt as the dressing on a big salad I made today. That was pretty nice. I'm assuming it's healthier than ranch.
With that said, is anyone here into eggplant? I really like it, but it seems that when you sautee it, it soaks up oil like nothing else. I salt it first and press it to get a lot of the water out, which I've found cuts down on the cooking time and gives it a better consistency. But still, I go through too much oil when I'm cooking it. I only use olive oil, but I'm looking for another option.
random thought, but the least empathetic I can be towards people going on a diet is the distaste of water.
like, missing sugar and super sweet things? ok. missing pasta and bread? ok. missing whatever lifestyle/diet you choose? ok. the one consistent thing is drinking water. at least I'm not aware of a diet that says "bro, don't drink the essence of life. it's cool. drink that fizzy dark stuff and you'll be ok."
blind taste test between liquid aids and water, some people will prefer the aids. because water...taste...bad :wtf
I think I got a sugar addiction when I quit smoking. Suddenly I started buying chocolate bars all the time. Took some effort to cut that out. I still have a caffeine addiction, but I think as long as you drink your coffee without sugar and cream, you'll be okay. AFAIK anyway.
So in the gaf fitness thread, someone linked to this article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/100_reps_to_bigger_muscles
I have to say I'm skeptical. The idea of doing like 10 reps an hour sound great. But it feels like one of those pitches for diet pills that say "eat everything you want without worrying about gaining an ounce!". It goes against pretty much every instance of conventional wisdom that says there's no such thing as an easy way to gain muscle. Am I off base with this assumption?
So in the gaf fitness thread, someone linked to this article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/100_reps_to_bigger_muscles
I have to say I'm skeptical. The idea of doing like 10 reps an hour sound great. But it feels like one of those pitches for diet pills that say "eat everything you want without worrying about gaining an ounce!". It goes against pretty much every instance of conventional wisdom that says there's no such thing as an easy way to gain muscle. Am I off base with this assumption?
It may not be 'complicated' but I am pretty fucking sure it isn't 'easy'. Go try it! But bear in mind that t-nation is a bodybuilding site aimed at people who are already fairly advanced in their chosen field. You aren't going to go from pudgy deskworker to Mr Olympia (or whatever the fuck) doing 100 reps a day at puny beginner weights.
So in the gaf fitness thread, someone linked to this article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/100_reps_to_bigger_muscles
I have to say I'm skeptical. The idea of doing like 10 reps an hour sound great. But it feels like one of those pitches for diet pills that say "eat everything you want without worrying about gaining an ounce!". It goes against pretty much every instance of conventional wisdom that says there's no such thing as an easy way to gain muscle. Am I off base with this assumption?
except, that usually makes things worse for senior citizens who are the most common osteoporosis patients.
How do you know your bones are brittle? Have you done a blood test?
And yes, calcium supplements or drug treatment would usually work if you do have some kinda defect.
except, that usually makes things worse for senior citizens who are the most common osteoporosis patients.
except, I'm recommending it to a 27 yr old concerned about building his bones before he can't do so anymore
How do you know your bones are brittle? Have you done a blood test?
And yes, calcium supplements or drug treatment would usually work if you do have some kinda defect.
No, I haven't done a blood test. I don't know if I have like osteoperosis level bones, but they seem to start aching fairly quickly. I don't know if that's normal.
How do you know your bones are brittle? Have you done a blood test?
And yes, calcium supplements or drug treatment would usually work if you do have some kinda defect.
No, I haven't done a blood test. I don't know if I have like osteoperosis level bones, but they seem to start aching fairly quickly. I don't know if that's normal.
That doesn't mean you have brittle bones. A sedentary lifestyle would cause almost anyone to have achy joints eventually.
How do you know your bones are brittle? Have you done a blood test?
And yes, calcium supplements or drug treatment would usually work if you do have some kinda defect.
No, I haven't done a blood test. I don't know if I have like osteoperosis level bones, but they seem to start aching fairly quickly. I don't know if that's normal.
That doesn't mean you have brittle bones. A sedentary lifestyle would cause almost anyone to have achy joints eventually.
And what is a good solution to a sedentary lifestyle...? Come on this is too easy
Smooth - have you tried full-fat greek yoghurt? To me, it's just as delicious as ice cream (because I've pretty much lost my sweet tooth at this point). It's a ton of calories, and good for digestion too.
i gorge on indian frequently, but how bad are the sauces in like, say, tikka masala? clearly it ain't hurtin me, but it tastes too good to be, y'know, FAIRIt's a yogurt base with tomato and spices, so I wouldn't consider it terrible. Some have a cream base. Highly caloric, but it's not full of sugar so I wouldn't worry about it.
Cormac in the fitness thread: "Gym is mostly optional"
Cormac in the fitness thread: "Gym is mostly optional"
People never got fit before gyms? Do you own a barbell, Biz?
I must have misunderstood you. My mistake! :)
So ketosis = intense fat burning?
Well, I'd be proud to have Smooth as a brotha. Sheit, the man likes basketball more than me. Though I used to be a NBA fanatic in the 90's, if that counts for anything..
hmmm - now i'm wondering about some sort of lunchtime J-bore Indian pig out - unfortunately seems most the all you can eat places have gone (and the one i know in shibuya is absolute shiiiiiiiiite)
Kormacaroni - any ideas if there's anything going on in Shinjuku curry wise at Lunch? i know the Raj Mahal vanished but perhaps it's reappeared ?
So how long do I go with this creatine? Finish the bottle (300g, taking 5g a day). I can't say I notice a whole lot of difference, maybe a bit more energy but could be just a placebo effect. No negative effects of note though.
What I'm using now: http://www.bodybuilding.com/store/cellucor/c4-extreme.html
I really like this product. Aside from Creatine, it also has a bunch of other preworkout stuff so that I don't have to go through the trouble of taking a bunch of stuff from different sources. At most, I'd add BCAA + Glutamate to the mix.
It's got caffeine though, so you might not dig it. I didn't feel too much of a caffeine rush maybe because I drink so much tea. I would caution against not warming up and starting with heavy weights or high intensities. Whenever I took this mix, my heartbeat would elevate quickly if I don't pace myself in the first game. It's like your neuromuscular systems is almost too responsive. But it tends to settle down afterawhile and then you just feel energized for 2 hours of high activity.
but he needs 10,000 calories/day
Boogie left about 60 pages back, when I told him he couldn't have orange juice and oatmeal.
I did sprints today on the local high school football field. It's like I had never ran before... :D The grass was perfect and really seemed to help propel me down the field. I did six 100+ yard (goal post to goal post) sprints in total.
It felt amazing.
lol, yeah, this is my 4th serious diet change and i -still- got caught up in the "oooh, at this rate I'll be <target> in <muchtooquickatime>" euphoria of the early stages - of course we've already been through the partial fallacy that is monitoring by weight loss, but for us fatties it's nice to step on the scales and see something there. Obviously this then bites you in the arse later when the scales don't move or, gasp, go back up due to muscle weighing more than fat :lol
that said - my body has settled into a nice 68kg range and other than screaming insomnia and a heavy work load i feel so much more mentally sharper these days that it's unbelievable. Just need to work on sleeping really. Feels like i've been operating through a dense fog for the last 3 years.
Maybe you shouldn't worry about your abs now unless you don't care about getting stronger/bigger. Abs definition is really hard to keep if you decide to put on muscle. My cousin had a crazy cut 8 pack but that was soon gone once he decided to put on 20 extra lbs of muscle. I've seen other friends go through the same phase. The better strategy seems to get as much as muscle as you're happy with, then start cutting the fat.
Man, I've heard others say "cut the fat first, then put on the muscle."
I am interested in getting bigger/stronger. I'm not super concerned about getting a cut 8 pack, but I would also like more definition.
Argh, too many conflicting strategies. I guess I'll just try to get really fit and see what my body looks like when I get there.
Did the Warrior Dash today, tons of fun!
(http://photos-f.ak.fbcdn.net/hphotos-ak-ash4/283815_2195584698034_1499726239_32377013_7233820_n.jpg)
3.55 miles running in mud and going through obstacles like cargo nets, rope climbs, climbing over wrecked cars and jumping over flames. AWESOME DAY. :rock
That looks like a lot of fun. I actually wondered if any Bore people that frequent/live in Japan ever tried out for Sasuke.
anyway, after running a lot for the past few weeks, and doing some various sports, my knee started hurting two days ago. Why didn't I just lift heavy stuff :'(
Yes, that is certainly the only thing that could possibly go wrong with a human knee, Dr Gundam
I've been starting to do dumbbell snatches. In my 3rd session on saturday, I was doing sets with 60lbs.
How much harder is it usually to do an equivalent exercise with a KB instead of a DB? I messed around with a 35lbs KB at Target's and it felt even heavier than a 50lb DB.
Posting this 'cause it neatly encompasses damn near everything I see or say in this thread:
http://thenextweb.com/lifehacks/2011/07/26/nerd-fitness-from-60-pounds-overweight-to-6-pack-abs/
Read the whole thing and you'll know what you're doing wrong ('cause this dude made ALL the classic mistakes), and how to do it right ('cause he ended up doing it ALL right!), other than a few details (and it even has links for that!).
Posting this 'cause it neatly encompasses damn near everything I see or say in this thread:
http://thenextweb.com/lifehacks/2011/07/26/nerd-fitness-from-60-pounds-overweight-to-6-pack-abs/
Read the whole thing and you'll know what you're doing wrong ('cause this dude made ALL the classic mistakes), and how to do it right ('cause he ended up doing it ALL right!), other than a few details (and it even has links for that!).
What a great article. It is such a shame that I didn't ignore ketogenic diets when I first started losing weight eight years ago. I did the 20/40/40 f/c/p and I remember how huge of a pain in the ass it was to drop the last 10 pounds of fat and maybe that was because I was eating about 200 grams of carbohydrates a day. I lost 115 lbs in 18 months but I wonder how quickly I could have lost it had I went with a standard ketogenic diet. Maybe half the time? I almost wish I was a fat fuck again so I can try it the other way. I'm so jealous of Willco and the position he is at.
Anyway, I found the winning breakfast combination: 12 ounces of grass fed sirloin steak, a tablespoon of coconut oil, and 20 ounces of whole milk (I supplement with an AST Multi Pro multivitamin, 4 grams of Omega 3, Vitamin B capsule, and a Vitamin D capsule. Pretty much keeps me going at full energy for about 12 hours in 110+ degree heat index weather.
Posting this 'cause it neatly encompasses damn near everything I see or say in this thread:
http://thenextweb.com/lifehacks/2011/07/26/nerd-fitness-from-60-pounds-overweight-to-6-pack-abs/
Read the whole thing and you'll know what you're doing wrong ('cause this dude made ALL the classic mistakes), and how to do it right ('cause he ended up doing it ALL right!), other than a few details (and it even has links for that!).
What a great article. It is such a shame that I didn't ignore ketogenic diets when I first started losing weight eight years ago. I did the 20/40/40 f/c/p and I remember how huge of a pain in the ass it was to drop the last 10 pounds of fat and maybe that was because I was eating about 200 grams of carbohydrates a day. I lost 115 lbs in 18 months but I wonder how quickly I could have lost it had I went with a standard ketogenic diet. Maybe half the time? I almost wish I was a fat fuck again so I can try it the other way. I'm so jealous of Willco and the position he is at.
Anyway, I found the winning breakfast combination: 12 ounces of grass fed sirloin steak, a tablespoon of coconut oil, and 20 ounces of whole milk (I supplement with an AST Multi Pro multivitamin, 4 grams of Omega 3, Vitamin B capsule, and a Vitamin D capsule. Pretty much keeps me going at full energy for about 12 hours in 110+ degree heat index weather.
Huh, I don't drink milk at all these days. Some cream and too damn much yoghurt. Even that is too many carbs for my liking (I can feel the insulin spiking) so I keep it to the PWO window. 12oz steak for breakfast is motherfucking :bow tho
Well, I just listed yoghurt and cream... :lol Still dairy but better in every way.
Yoghurt comes pre-digested by friendly bacteria, so doesn't have the anti-digestive issues of milk. In fact, it AIDS digestion of other foods. Plus, the good stuff is higher in fat and lower in lactose carbs than the milk. (I know you eat the stuff anyway, just reminding you of the benefits vs milk...)
I've had my arm twisted into buying some whey protein lately and been giving it a shot. It's definitely a last resort for me but it is super-easy to prepare when pressed for time. Much better than not eating at all first thing in the a.m.
It's probably water weight but still a hell of a motivator.it very well may be. but i'm still surprised. i'm not overweight (70 kg/155 pounds @ 183 cm/6") and i've already been living on a moderately low carb diet for a long time. but going full on paleo seems to have made a bigger difference than i anticipated.
but i'd be lying if i said that i didn't still have quite a bit of superfluous baby fat even at 70 kg.
It's probably water weight but still a hell of a motivator.it very well may be. but i'm still surprised. i'm not overweight (70 kg/155 pounds @ 183 cm/6") and i've already been living on a moderately low carb diet for a long time. but going full on paleo seems to have made a bigger difference than i anticipated.
(http://i45.photobucket.com/albums/f95/jarosh-gaf/hatefuck.gif)
Hmm. 50lbs is a lot, and I can see why you are keen to get back to eating and lifting big but did you actually lean out though? It seems reeeeeeeeeaaaaaaaaaaaallly common for folks to go through these cycles of lifting/eating until they get too fat (rather than hitting their lifting goals), then diet/cardio until they get too weak (rather than hitting their body comp goal).oh it was definitely fat. Like I said, my strength stayed the same and I wasn't on a starvation diet. I was just on a 500-700 calorie deficit. I won't be bulking, just around maintenance. Enough extra calories that I can actually make progress and just not just spin my wheels on lifts.
I just signed up for a 2hr private lesson with a badass kettlebell teacher here in Tokyo :hyper
Mups - You're evading the question! Are you now at a true maintenance body fat level, i.e. 10% or below...?Of course not. I wasn't evading, it just wasn't very clear. I'm at about 18%. But my motivation eventually got to 0%. I just need a change of pace and some encouragement. So I figure a few months of a slow bulk with a controlled diet will do me good. The reason I gained so much last time was that I didn't give two shits about what I ate. I learned my lesson about that :'(
i am doing half a cup of fage full fat yogurt with some blueberries for breakfast alongside whatever i normally eat. This is typically my one fruit serving a day.
i had been lazy so i wasn't doing much beyond that and a chicken sausage. this morning i found myself awake at 4:40 in the goddamn morning so went ahead and did a chicken sausage and three eggs in a semi omelet.
bacon takes a while to cook properly, so i don't know if i want to commit that much time to my morning routines and the thought of pre-making it sounds like such a pain in the ass.takes 10 minutes max in a frying pan. but if you'd rather do other shit while your bacon is doing its thing, put it in the oven instead. takes a bit longer, but you can shower and get dressed in the meantime.
Ingredients: Beef, vegetables, fire:lol
I just worked out for 3 hours earlier today and its ramadan :-\I gotta ask. Why are you working out for 3 hours?
All in all, I need something to move to keep me motivated because I've been lethargic the last week or two because I haven't seen results.
don't worry, your knee will soon be reminding you of your impending mortality
Sorry I missed this Smooth. I'm sure it would. That's what I've done in the past to get through plateaus but lethargy sets in shortly afterwards (I already do the HIIT afterwards BTW). I'm just looking for a change for a bit. A rest from fat loss. I've been in a calorie deficit for too long and I can feel it. I'd rather feel good and lose fat slowly than kicking it back into high gear and feeling apathetic about my routine. I like to ENJOY working out.All in all, I need something to move to keep me motivated because I've been lethargic the last week or two because I haven't seen results.
Try driving up the intensity of your workouts while eating the same amount of food. Cut down on rest time to 60 secs then 45 and eventually 30. Also try doing explosive lifts like snatches and cleans, which are extremely draining. Next time, you deadlift or squat, try doing it with 30 to 50 % weight but jump as high as you can at the top of the lift. Finally, do 30 mins of moderately high intensity cardio at the end of each workout. I guarantee your fat will start burning again if you take your workouts to another level.
Sorry I missed this Smooth. I'm sure it would. That's what I've done in the past to get through plateaus but lethargy sets in shortly afterwards (I already do the HIIT afterwards BTW). I'm just looking for a change for a bit. A rest from fat loss. I've been in a calorie deficit for too long and I can feel it. I'd rather feel good and lose fat slowly than kicking it back into high gear and feeling apathetic about my routine. I like to ENJOY working out.All in all, I need something to move to keep me motivated because I've been lethargic the last week or two because I haven't seen results.
Try driving up the intensity of your workouts while eating the same amount of food. Cut down on rest time to 60 secs then 45 and eventually 30. Also try doing explosive lifts like snatches and cleans, which are extremely draining. Next time, you deadlift or squat, try doing it with 30 to 50 % weight but jump as high as you can at the top of the lift. Finally, do 30 mins of moderately high intensity cardio at the end of each workout. I guarantee your fat will start burning again if you take your workouts to another level.
Just stop counting calories and the energy should come flooding back. Unless you are eating too much of the wrong food or something.
Okay, so when I am finally able to get back to the gym I need some change for my routine.
I mostly stick the the same compound exercises that Mark Sisson preaches in PB. I do benches, shoulder presses, lat pulls, squats, and planks almost every session. I've not been too burned out on it as it's a full-body workout. However, I am noticing that I'm looking better in my upper body (chest, shoulders, arms, back, neck), but my core and lower body don't seem to be getting too much change.
Is it a thing of needing change or giving it time? Are there more lower body exercises that I should be doing? Should I take away from any of the upper body stuff?
deadlifts and swings dude, deadlifts and swings
KB swings are a high rep exercise. The goal is to keep working for minutes at a time without rest. No-one does only 5-8 swings.
Isn't the deadlift one of the most CNS exercises? As such, the deadlift should also raise basal metabolic rate quite a bit. Even if you don't burn that much during the exercise, you'll burn quite a bit more the rest of the day. In my personal experience, I always lose quite a bit of weight on weeks when I deadlift heavy.KB swings are a high rep exercise. The goal is to keep working for minutes at a time without rest. No-one does only 5-8 swings.
But there's no reason why it can'be a low rep exercise, right? Although I sometimes go high reps when I've hit a plateau, I never do any lifts for more than 12 reps, unless I'm working the tibialis anterior or calves.
You can keep with the dumbell squats but jump as high as you can when you come up. Pick a weight that will let you jump at least 10 inches.
You can keep with the dumbell squats but jump as high as you can when you come up. Pick a weight that will let you jump at least 10 inches.
:rofl :rofl :rofl Shhhhhhhhiiiiiiiiiiiiiiiiiiiiiittttttttt I'm fat mayne.
hmm - i like the stuff on Mark's site but he does seem to contradict himself every so often. The 50 calories a day is bullsh1t and for the reasons he states (there's never anything concrete behind it, but they are doctors right?) then he immediately then accepts the figures of 6 and 2 with open arms with the same lack of anything concrete behind it (there's nothing concrete behind it, but he's a doctor!)
i guess it's "but he's the RIGHT kind of doctor" and whilst i agree with what he's saying it does seem a bit selective. Funnily, the only thing that is agreed is that muscle mass DOES burn more calories at rest - all they are arguing about now is by what factor. Ultimately though, the article is good and it's pretty much where i'm headed state of mind wise. I'm still 80/20 paleo but i'm no longer worried or eating shit food, exercise happens when it happens, and everything is going swimmingly (though can and will get better as i get into more and more fun stuff) and i'm at the point where i'm not looking at the scales religiously.
So by all means, build muscle but not because it will turn you into some sofa-lounging junk food calorie furnace. Pure fantasy.
So by all means, build muscle but not because it will turn you into some sofa-lounging junk food calorie furnace. Pure fantasy.
Genetic plays a big part too. The guy with the best body in the gym (looks like a NFL superstar) swears that he eats mostly junk food 'cause he's a truck driver. My mother eats mostly carbs everyday and still has a ridiculously low bodyfat in her 50s.
On a different note, how's the form for the KB swing in this link? A friend send it to me after I recommend that he buys some KBs. He got a 15lb and claims that's already enough to make him sore. What a weakling!
http://www.thepostgame.com/blog/training-day/201108/lose-fat-2-exercises
ok, prove it!
There is no doubt that the deadlift and the squat have a very potent CNS effect, but that's not WHY we do them. If it were possible, we would want to avoid any CNS fatigue whatsoever when we train. The reason I lift heavy is because of the hormonal effects - higher testosterone production, increased insulin sensitivity blah blah blah. Not to jack up my CNS. If I wanted to do that, I'd just drink coffee and do amphetamines all day.
The form in that vid looks pretty solid but I already posted one to illustrate form - why not just look at that?
Btw, do not pour scorn on those who use lighter KBs until you've tried them. As you should know, it is quite possible to destroy yourself with bodyweight alone with the right exercises and the right number of reps. KBs are designed for long-form competitions, typically 5 or 10 minutes of continuous work, with the only rest coming in the rack position. And of course, much of your training will be with 2 KBs at once, so with my set, I'd be hefting 32kg each rep. My instructor said it would probably be years before most people would get to using 2x24kg for long-form sets, even if they can cheerfully hoist a single 24kg for say 10-20 reps of snatches. I can do 50-plus swings on the trot with 24kg and usually do 100 reps in a super set of swings and I'd be dead inside a minute doing 2x24kg. Like, my heart would pop out of my chest. You have to work up to it. So I would start with a single 16kg and aim to get another 16kg in a few months once you are comfortable with single hand exercises and sets up to 5 mins with no rest.
http://www.ikff.net/index.php?page=shop.browse&category_id=4&vmcchk=1&option=com_virtuemart&Itemid=6
I just got 2 of the 16kg ones, very nice indeed. Will post a pic in a minute.
Btw, do not pour scorn on those who use lighter KBs until you've tried them. As you should know, it is quite possible to destroy yourself with bodyweight alone with the right exercises and the right number of reps. KBs are designed for long-form competitions, typically 5 or 10 minutes of continuous work, with the only rest coming in the rack position. And of course, much of your training will be with 2 KBs at once, so with my set, I'd be hefting 32kg each rep. My instructor said it would probably be years before most people would get to using 2x24kg for long-form sets, even if they can cheerfully hoist a single 24kg for say 10-20 reps of snatches. I can do 50-plus swings on the trot with 24kg and usually do 100 reps in a super set of swings and I'd be dead inside a minute doing 2x24kg. Like, my heart would pop out of my chest. You have to work up to it. So I would start with a single 16kg and aim to get another 16kg in a few months once you are comfortable with single hand exercises and sets up to 5 mins with no rest.
Being a med school student and all, do you see a lot of experiments that run for a week? I'm guessing not. Reason being, bodyweight is fluctuating constantly because of a zillion factors. To isolate one factor like exercise you need to keep everything else controlled and you need to let it run for long enough for things like water retention, illness, bingeing and purging to average out. Even then, good luck finding someone who wants to do deadlifts for the purposes of LOSING weight rather than gaining it. As I said above, you are destroying muscle tissue by lifting heavy. If you lose weight, you are not rebuilding said muscle tissue. Therefore, the longer you do it, the harder the deadlifts are going to be and the more miserable you are going to be. And you'll end up weaker. It's just a great big soup of ??? I'm afraid
Btw, do not pour scorn on those who use lighter KBs until you've tried them. As you should know, it is quite possible to destroy yourself with bodyweight alone with the right exercises and the right number of reps. KBs are designed for long-form competitions, typically 5 or 10 minutes of continuous work, with the only rest coming in the rack position. And of course, much of your training will be with 2 KBs at once, so with my set, I'd be hefting 32kg each rep. My instructor said it would probably be years before most people would get to using 2x24kg for long-form sets, even if they can cheerfully hoist a single 24kg for say 10-20 reps of snatches. I can do 50-plus swings on the trot with 24kg and usually do 100 reps in a super set of swings and I'd be dead inside a minute doing 2x24kg. Like, my heart would pop out of my chest. You have to work up to it. So I would start with a single 16kg and aim to get another 16kg in a few months once you are comfortable with single hand exercises and sets up to 5 mins with no rest.
Okay, I just thought to ask this. The video you posted was very big on proper form, and I'm grateful for that, but what is the rep/sets set up like? I do standard 5X5 for most things except squats, but is that too little for the KB's?
http://www.ikff.net/index.php?page=shop.browse&category_id=4&vmcchk=1&option=com_virtuemart&Itemid=6
I just got 2 of the 16kg ones, very nice indeed. Will post a pic in a minute.
Btw, do not pour scorn on those who use lighter KBs until you've tried them. As you should know, it is quite possible to destroy yourself with bodyweight alone with the right exercises and the right number of reps. KBs are designed for long-form competitions, typically 5 or 10 minutes of continuous work, with the only rest coming in the rack position. And of course, much of your training will be with 2 KBs at once, so with my set, I'd be hefting 32kg each rep. My instructor said it would probably be years before most people would get to using 2x24kg for long-form sets, even if they can cheerfully hoist a single 24kg for say 10-20 reps of snatches. I can do 50-plus swings on the trot with 24kg and usually do 100 reps in a super set of swings and I'd be dead inside a minute doing 2x24kg. Like, my heart would pop out of my chest. You have to work up to it. So I would start with a single 16kg and aim to get another 16kg in a few months once you are comfortable with single hand exercises and sets up to 5 mins with no rest.
Funny how you said that but the lightest KB in your link is pink.
Those prices seem quite a bit more than what I've seen at the local sporting goods store. Is it because of the coating?
I was thinking of 12, 16, and 20 kg to start. What do you think? Should I get two of each?Being a med school student and all, do you see a lot of experiments that run for a week? I'm guessing not. Reason being, bodyweight is fluctuating constantly because of a zillion factors. To isolate one factor like exercise you need to keep everything else controlled and you need to let it run for long enough for things like water retention, illness, bingeing and purging to average out. Even then, good luck finding someone who wants to do deadlifts for the purposes of LOSING weight rather than gaining it. As I said above, you are destroying muscle tissue by lifting heavy. If you lose weight, you are not rebuilding said muscle tissue. Therefore, the longer you do it, the harder the deadlifts are going to be and the more miserable you are going to be. And you'll end up weaker. It's just a great big soup of ??? I'm afraid
It was just a hypo. But you're right that there are other factors that could be outside the control of the experiment. For example, sleep could very likely be worsened by lifting heavy several times per week.
Also, what is a long form or short form KB exercise?
My bad, I just looked at your pic and thought that different weights are needed for different exercises.
You shouldn't really have to track that closely past say the first month so if I were you, I'd just suck it up and deal with fitday. I gave up on it very quickly myself though - it's all based around US foods so it's a complete PITA to put in what I buy and eat here.
(the reason I say you shouldn't have to track it that closely is that after your insulin sensitivity increases, you will be able to feel it pretty much instantly when you eat too many carbs...especially sugar)
Don't worry, Eric. The DOMS will go away after a week or two as long as you stick with it and eat enough.
Had an interesting result at the gym the other day - I deadlifted heavy for the first time in 3 months, and added 15kg to my 1RM. The only thing I've done in the interim is kettlebells.
To a certain extent, that's deceptive as I'm just regaining strength I had lost. On the other hand, I was surprised as I really didn't expect kettlebell strength to translate into 1RM type barbell strength much. Will be interesting to see if I can actually get back to my PB levels or beat it with only KB training and the occasional gym trip for some max effort style lifting.
Great roundtable between Robb Wolf, Mat Lalonde and Mark Sisson. Gets rowdy! Just goes to show how much of a work in progress this whole deal is.
http://robbwolf.com/2011/08/09/the-paleo-solution-episode-92/
I was just surprised that your power went down a bit since you've been working out consistently for quite a long time now.
Tried to make a true paleo meal and totally failed.
I threw some thinly sliced beef, vegetables, eggs, and calorieless yam noodles into a pot with some sukiyaki sauce. I was pretty satisfied with myself until I read the nutritional label of the sauce and realize that it has a ton of sugars. :(
Cormac, have you checked out this site http://www.leangains.com/2010/04/leangains-guide.html?Someone here was doing IF. I think it was rman. He seemed to get good results.
http://www.leangains.com/p/my-transformation.html
The guy has some impressive results but I'm starting to think it's just broscience after 2-3 weeks of trying it with no discernible increase in fat loss.
what kind of eggs were you using? I found that the omega eggs don't sit well with me and when i switched to either regular supermarket or plain free range it cleared up
Just one thing - If you're eating bacon in the morning, you probably don't need the yoghurt. I understand that you WANT it but sorry :lol
i had close to a kg of pork for breakfast this morning. :rock
READY FOR ANYTHING but more accurately READY FOR MORE FOOD ALREADY!
what kind of eggs were you using? I found that the omega eggs don't sit well with me and when i switched to either regular supermarket or plain free range it cleared up
i was using plain, but had switched to omega3. I'll try plain and see if that doesn't solve the issue.Just one thing - If you're eating bacon in the morning, you probably don't need the yoghurt. I understand that you WANT it but sorry :lol
it seems strange to cut back from 2 strips bacon, small greens salad and 2/3 eggs to just the bacon and the small greens. I need that extra "oomph" of fat for satiety that lasts until lunch.
what kind of eggs were you using? I found that the omega eggs don't sit well with me and when i switched to either regular supermarket or plain free range it cleared up
i was using plain, but had switched to omega3. I'll try plain and see if that doesn't solve the issue.Just one thing - If you're eating bacon in the morning, you probably don't need the yoghurt. I understand that you WANT it but sorry :lol
it seems strange to cut back from 2 strips bacon, small greens salad and 2/3 eggs to just the bacon and the small greens. I need that extra "oomph" of fat for satiety that lasts until lunch.
ok, but you never want to be reliant on dairy for anything. Especially at the beginning, you should be trying to cut it out completely. Otherwise you will never know if it is causing you digestive issues or not. Even the fattiest yoghurt is very far from pure fat. In short, I recommend more bacon if you are still hungry. Leave the yoghurt, cheese etc out for the first month, especially since you are trying to lose weight.
Lost about 5 kg since starting out, not the best and I'm pretty disappointed by it but I'll keep going. Aside from my daily gym visits, which are scheduled as:
Saturday: Chest and Biceps.
Sunday: Back and Triceps.
Monday: Shoulders
Tuesday: Abdomen.
Wednesday: Legs and Forearms.
Thursday: Rotation.
Friday: day off.
I run the treadmill at home using its 30 minute weight loss setting and its 30 minute fitness setting. I add in about 150 crunches and 100 situps cause my abs are really out of shape, some bicep curls and forearm exercises as well. I'm thinking of taking up yoga again since that always left my body relaxed, and maybe working on fixing my posture cause dat ass.
Any advice is welcome.
my wife went full paleo too :bow my wife :bow2Mine too. She's even more hardcore than me now too. My cheats have become way more rare since she jumped in a month or two ago. It only took her about a year and watching me lose 50+ lbs easier than all her running and dieting to convince her.
My 23 year old sister was just recently diagnosed with Type 2 diabetes.
I approached the subject of cutting out carbohydrates except vegetables but she said that she just cannot live without sugary coffee, girly alcoholic drinks, and pizza. I then mentioned my grandfather, who was diabetic and how he went blind and was a hair away from amputation of his legs before he died of a heart attack. She said that she didn't care and didn't want to stand out from her bar hopping friends.
Insulin injections it is then! :-\
8 weeks to futsal tournament - 5 game round robin at the least, 4 extra games ontop of that possibly.
Recommendations ? Need increased speed from standing/jogging start mainly.
Crossfit for futsal seems to be set on tabata style sprints with walking burpee/burpee inbetween and box jumps, but wanted to get the expert bore opinion.
I'm used to doing sprints from actually playing, but need to do something where i can improve and monitor the improvement. Maybe the tabata above might be worth a shot
ha. i thought this was the slow warm up. I was going to aim to do three of them once a week.
I was trying to find out about sprinting and I read about Tabata somewhere, and found this article
http://www.marksdailyapple.com/what-are-tabata-sprints/
I thought this would be the cosign.
In other news, yeah, I can't eat Omega 3 eggs. I took them out of my diet, felt better, tried them this morning just to make certain and my stomach is a nightmare.
is pepto bismol paleo?
Juice is frequently worse than soda though.
Oh yeah, I make my own juices too
My 23 year old sister was just recently diagnosed with Type 2 diabetes.
I approached the subject of cutting out carbohydrates except vegetables but she said that she just cannot live without sugary coffee, girly alcoholic drinks, and pizza. I then mentioned my grandfather, who was diabetic and how he went blind and was a hair away from amputation of his legs before he died of a heart attack. She said that she didn't care and didn't want to stand out from her bar hopping friends.
Insulin injections it is then! :-\
Oh god, this stuff makes me weep but I hear it all the time. J-Bore has a mutual friend with diabetes that says the same crazy shit to me. 'I can't live without bread and beer'. REALLY? And you can live without your fucking feet or your EYESIGHT? This is someone who has almost died from accidentally slipping into a diabetic coma on multiple occasions - once he was saved only by his wife coming home early and finding him passed out in the hallway. It's scary shit but people like to think it's some totally manageable thing where you just take your meds and everything is A-ok.
Very frustrating but if you push it too far with the recommendations, you start to sound like crazy Christian evangelist and they just tune you out or get resentful and eat even worse around you to spite you.
The story William Davis told on the most recent Paleo Solution podcast was crazy too, having to PLEAD with one of his patients to give up wheat to avoid a major bowel operation and wear a colostomy bag for the rest of her life (and many other symptoms). That one had a happy ending but many other cases are like your sister's, I guess. My biggest woe is my mother, who has been overweight for years and has tried everything with no luck. She is actually willing and has read books etc but just struggles with the day-to-day implementation. I basically need to be over there shopping and cooking for her until she 'gets it' but I'm on the other side of the world. Aargh.
I think I want to try and build my own pre-workout supplement. Something that doesn't always have creatine in it and isn't loaded with sugar. Suggestions?
I think I want to try and build my own pre-workout supplement. Something that doesn't always have creatine in it and isn't loaded with sugar. Suggestions?
meat and vegetables?
Finally finished up GCBC. Mindblowing book. At this point, I'm probably the last person to have read the book but if not, everyone needs to read this as soon as possible!Why We Get Fat by the same author is good for those who may not get into the dense scientific presentation of GCBC. I did prefer GCBC, but for I recommend WWFG to family members and friends as it is more approachable.
Finally finished up GCBC. Mindblowing book. At this point, I'm probably the last person to have read the book but if not, everyone needs to read this as soon as possible!Why We Get Fat by the same author is good for those who may not get into the dense scientific presentation of GCBC. I did prefer GCBC, but for I recommend WWFG to family members and friends as it is more approachable.
What are the chance that either of you own these for the Kindle and would be able to lend them to me?Finally finished up GCBC. Mindblowing book. At this point, I'm probably the last person to have read the book but if not, everyone needs to read this as soon as possible!Why We Get Fat by the same author is good for those who may not get into the dense scientific presentation of GCBC. I did prefer GCBC, but for I recommend WWFG to family members and friends as it is more approachable.
yeah, seconded. WWGF is definitely the book you want to give to someone not already committed to a degree.
I'm tired as fuck, was a good workout though and I honestly love doing yoga again. I forgot how relaxing it was.
i know it's not all about the weight but hey - 65.4kg this week. Around 10kgs down, slow progress on the build, but flab be going rapid
Today I decided I needed to be benching more so I did. I've switched from 10x3 to 8x4 and my last set today was 225. My goal is to max at 300 (x1) by 2012. I should have it much sooner by the looks of it. I'm also over 180lbs for the second time in my life. Hurray!
This week has been horrible for work outs. Rain kept me indoors all this week and a combination of laziness and late shows kept me from doing any of my nascent strength training.
To compensate, I've cut down on the calories a bit and will probably launch back into things tomorrow assuming it's not raining once more.
This week has been horrible for work outs. Rain kept me indoors all this week and a combination of laziness and late shows kept me from doing any of my nascent strength training.
To compensate, I've cut down on the calories a bit and will probably launch back into things tomorrow assuming it's not raining once more.
Since you've been exercising so hard lately, that might actually be a good thing. People who are just starting to work out often overextend themselves. Resting for a couple of days should allow your body and CNS to recuperate and let you improve on endurance and strength.
Try eating a little more if you seems to be plateauing. It sounds weird for someone trying to lose fat but it's worked for me.
Try eating a little more if you seems to be plateauing. It sounds weird for someone trying to lose fat but it's worked for me.
I'm actually breaking through the plateau right now. I'm not really sure what the difference is... but it's working.
to be fair i was watching Community not myself.
I'll toss the swings on the end of my workouts making it this 3 times a week
5x
10 pushups
10 dumbbell squats (i started doing these and they feel like a better workout than without)
10 presses (I'm working my way into combining the two exercises into just a set of thrusters but I'm not quite fit enough for that)
15 sec plank
with a 30 second rest between each set.
I guess 5 swings each arm then rest for 30 sec then go again. I hadn't really thought about it.
17! Not a second more or less! :lolI've started doing that and it's worn the fuck out of me. Last Thursday I did a circuit I guess. I went from Squats to curls to deadlift to pullups and rotated until I did all 5 sets of each. I couldn't do it completely without rest. Around the 3rd set I had to take a break but it felt exhilarating.
Seriously, the point of conditioning is to be able to perform more work in less time. So rest as little as possible. You could turn your whole workout into a Crossfit style workout just by abandoning rest periods entirely and doing the whole thing non-stop for time. It's nasty but it works real fast! Realistically you're probably still gonna have to stop quite a bit to rest but the less you do so, the fitter you will get. Give it a shot and see how you do. Take a note of the time, and try it again in a few weeks...your time will go down.
you could, on the other hand, get stronger and more tackle-resistant!
Try eating a little more if you seems to be plateauing. It sounds weird for someone trying to lose fat but it's worked for me.
I'm actually breaking through the plateau right now. I'm not really sure what the difference is... but it's working.
pics! :drool
I don't think that's it, I think people are lazy and weak.
Congrats Andrew! You'll get where you want in no time if you keep at it man!
nice work!
i kind of which I'd taken "before" photos but I hate how I look. I'm certainly leaner and more muscular. I can see it in the mirror. I'll probably have to buy new clothes before the end of the year as the clothes I have are starting to cinch up when I wear a belt.
Update on my pre-workout supplement (home made).
I took away a thermogenic made by GNC because it tastes like crap and it's basically just the anti-christ of drink mixes. GNC let me return it for a full refund, which I exchanged for more probiotics and a ginseng based energy booster. I'm going to mix the remaining stuff (BCAA, L-arginine, and creatine powder) with a little bit of gatorade powder and see how it does. Hopefully I'll be able to perfect this soon.
No caffeine?
Man, there are some soldiers in another company where I'm stationed who play flag football every morning for PT. The problem is, their field is only 50m long. I just don't see how that can be considered exercise by anyones who's not in abysmal shape.
on your calf? what are you a chick?
From now on, I'm going to put focus on upper body (chest, shoulders, arms, back) one day and lower body the next (legs and core).I've been trying to do the same. I'm still not doing any weighted exercises though. I have none.
The problem with most hiit is that people don't push themselves nearly as hard as they think they do most times and then complain about a lack of results. That 20 minutes should leave you far more exhausted than an hour of treadmill running.
ordered 24kg Kettlebell for dual handed swings - not feeling the 16kg as much any more.
weight now up 2.5kg :rock
Benched 250 today (1RM). 50lbs to go!
Does anybody else get the urge to take a poop really bad after doing squats, deadlifts, or kettlebell swings?Nope!
Added my 1RM bench from last week and made level 4
:patel
:O wow - that sounds like fun in the "that's going to be a nightmare" way :)
OH WAIT - there IS a weighted option in fitocracy!!
it's in the ADVANCE OPTIONS in the work out! WOOOhoooo!
edit: LOOOL - carrying 5kg for 5km added an extra SEVEN points. SEVEN. lol
5km with 5kg backpack again at a much better 23:40 - felt a lot easier than on friday that's for sure. Probably a bit faster than this as i got stuck at a couple of lights and forgot to hit pause.
You can never change the mind of someone looking for something to fingerwag about so why fight it? :D
You can never change the mind of someone looking for something to fingerwag about so why fight it? :D
BECAUSE I NEED TO FEEL IMPORTANT AND JUDGE SOMEBODY
LEVEL UP!!!
This is ultimately what motivated me and what a fantastic Fitocracy day it was. Not only did I get ~1000 points for my workout, but by knocking out a bunch of quests I earned an extra ~1100 points on top of that. Went up to level 10 after just making level 9 yesterday. DING!
Edit: :lol If I had ran my mile 2 seconds faster I would have earned another 400 points on top of that. Damn!
I'm trying to imagine how someone could do that and it's just not happening.
:mafLEVEL UP!!!
This is ultimately what motivated me and what a fantastic Fitocracy day it was. Not only did I get ~1000 points for my workout, but by knocking out a bunch of quests I earned an extra ~1100 points on top of that. Went up to level 10 after just making level 9 yesterday. DING!
Edit: :lol If I had ran my mile 2 seconds faster I would have earned another 400 points on top of that. Damn!
I'm trying to imagine how someone could do that and it's just not happening.spoiler (click to show/hide)(http://p.twimg.com/AcLHmBBCIAAdw3A.jpg:large)[close]
this was my right hand a week ago
It's pretty easy to do. The more calluses build up, the easier they are to tear off when they catch on the bar. You're supposed to trim them down with a pumice stone etc but I never bother. So once in a while something like that happens.
No weight 5km round park track - no intersections, so no pauses
A much less tardy 21m 44
Back under yo bridges, trollberries
calorie counting :yuck
Rock on man, feels good huh? :)
I desperately need some new works clothes - everything looks huge. It's a nice problem to have, but whilst i've replaced casual clothes, i've not bothered with office wear and i'm now starting to have to slip more and more casual wear in lol
300 squat and 285 deadlift. I'm working at it with good results so far, just need more gym time. Although, I've been struggling a lot with proper form on deadlift when I get above 225, so I'm kind of going in circles there--adding weight and getting sloppy so taking off weight and so on.
So I'm curious. How long did it take you guys to get to that point?
My bench is terrible. My squat and my deadlift are only slightly better. I'm just wondering if I should be lifting more than I am at this point, or if it's something that will take a while to achieve?
For the record, I don't know what any of my max numbers are, because I don't have a partner to lift with so I'm afraid I might hurt myself. My normal bench is somewhere between 130-140 lbs. My squat is 170-190 lbs. My deadlift is around 150 lbs (still new to it). I know it took me a while to get used to lifting a free barbell instead of one on a Smith Machine, but I still feel like I should be able to do more...
300 squat and 285 deadlift. I'm working at it with good results so far, just need more gym time. Although, I've been struggling a lot with proper form on deadlift when I get above 225, so I'm kind of going in circles there--adding weight and getting sloppy so taking off weight and so on.
Use the kids for your workouts.
http://www.youtube.com/watch?v=XbID75bgoh4
Yuck, chest hair on a buff guy. Don't deny your destiny. You are meant for the woods, bear.
If you want to get bigger again, add more carbs (post workout, on workout days only) and see where that gets you. So long as you avoid gluten and sugar (i.e. bread, pasta, desserts, HCFS, processed food in general...) you should be able to gain mass without messing up your digestion and health. If you're still doing a ton of basketball and plyometrics while being that lean, you are def. going to catabolize your muscle if you don't go heavy on calories.
These days, I eat a fair amount of sweet potatoes and potatoes, and I've always eaten lots of tomatoes. Throw them all in a stew with plenty of meat, onions and garlic and you will have clean fuel for days. Or add more rice along with your steak and eggs. You have a lot of latitude to play around with gluten/sugar-free carbs since your body fat is low and you are exercising a lot (i.e. your insulin sensitivity should be pretty high right now). The key is always to match it to activity level, and then eat EXTRA to get to the extra size you want. If all that fails, and you are prepared to risk getting a little flab along with muscle and strength, start chugging the milk! I would proceed with caution though, 'cause you're definitely healthier with low body fat like you are right now than you would be with more muscle, as much fun as muscle is. My advice would be to ramp up the carbs gradually, no more than one meal a day for a couple of weeks. That way you can get a good handle on how much of an effect it has.
I haven't weighed this much in 5 years, feel so bloated :-\
I need to lose like 5 kilo in 2 months before I go to India.
Is it possible to bake a potatoe or sweet potatoe in a mini oven or cook one on the stove? I think I'll start bringing some for post-workout meals.Wash thoroughly, cut into small cubes, leave skin on (lots of nutrients found right under the skin, like apples), sauté with random herbs and spices, and just a splash of olive oil and balsamic vinegar.
Thanks for the cooking tips. I've never tried steaming in a microwave before.
Can sweet potatoes be cubed? Their insides are so soft. Also, I'm gonna have to learn how to peel a potato. I don't even bother to peel apples even though I probaby should because of the pesticides.
Press or bench press?
Press or bench press?
Press or bench press?
oops, bench press
and i'm sure you musclebombers are unimpressed, but for me, it was a nice arbitrary milestone i was happy to hit so FUCK YA HATAZ
Thanks for the cooking tips. I've never tried steaming in a microwave before.
Can sweet potatoes be cubed? Their insides are so soft. Also, I'm gonna have to learn how to peel a potato. I don't even bother to peel apples even though I probaby should because of the pesticides.
My mom always served her sweet potatoes sliced, so it's possible. They were still pretty soft.
I made sweet potatoes in the microwave this week the same way I bake a potato in the microwave. Stab it a few times with a fork and wrap it in a damp paper towel. It takes around 5 minutes, more or less depending on the size. You just make a slice in one side when it's done, eat the flesh, and it's easy to avoid the skin if you want.
Press or bench press?
oops, bench press
and i'm sure you musclebombers are unimpressed, but for me, it was a nice arbitrary milestone i was happy to hit so FUCK YA HATAZ
Nuthing but respeck, old man. Those numbers make you stronger than most NBA 1st rounders. Now go and try to get your MP to the same level.
Press or bench press?
oops, bench press
and i'm sure you musclebombers are unimpressed, but for me, it was a nice arbitrary milestone i was happy to hit so FUCK YA HATAZ
BCAA?spoiler (click to show/hide)black cock anal assault?[close]
:lol @ "understrong"
At what point does someone become strong or even overstrong?
My flat bench press has always been terrible. For whatever reason my incline press is better than my bench.
:lol @ "understrong"
At what point does someone become strong or even overstrong?
http://2.bp.blogspot.com/-eesi0OqJwnI/Tg3oCp_njAI/AAAAAAAAAFI/-ZhnSbmLsJE/s1600/extreme_bodybuilder_02.jpg (http://2.bp.blogspot.com/-eesi0OqJwnI/Tg3oCp_njAI/AAAAAAAAAFI/-ZhnSbmLsJE/s1600/extreme_bodybuilder_02.jpg)
:lol @ "understrong"
At what point does someone become strong or even overstrong?
well, i do plenty of squats and deadlifts, so no probs there
Lots of gymnastics in their background, i bet. But there are dedicated parkour schools now, right? If you can find one, go take a few classes and tell us - i'd be fascinated to know. I bet it would help your basketball game too - agility, explosiveness, body awareness...There some meetups around my way. Nothing too formal, though.
My flat bench press has always been terrible. For whatever reason my incline press is better than my bench.
Same here. It got to the point where I mostly do dips and incline DB presses.
I'm proud of myself today. I went to the gym and RIPPED IT UP!!!!
Squatted 290lbs and deadlifted 210lbs. The old man that's been talking with me about how I lift has really helped me lift more. Who would have thought that changing your grip could improve so much?
I'm proud of myself today. I went to the gym and RIPPED IT UP!!!!
Squatted 290lbs and deadlifted 210lbs. The old man that's been talking with me about how I lift has really helped me lift more. Who would have thought that changing your grip could improve so much?
After yesterday, I'm just going to strike out anything progressive that I did over the last... week or two...Seriously :lol
So you smile less to look younger? hmmm
I'm proud of the fact that people always think I'm at least 5 yrs younger than I really am. Eye wrinkles are one of my biggest worries. Everytime I see a hint of them when I smile too much, it scares the shit outta me.
I have eye wrinkles, they annoy me at times but not enough for me to cry about them.
This physio is awesome stuff. I'm basically pain-free again after a few weeks, and back exercising normally. Next project is fixing the fundamental problems with my posture that led to the impingement in the first place. Tedious but the payoff will be worth it, hopefully.
A lot if not most of the body metabolism is regulated by the balance of insulin, which is anabolic and the counterregulatory hormones (epinephrine, cortisol and glucagon) which are catabolic. In the Atkins diet, there is a shift towards the catabolic side, as the lack of effective insulin levels will trigger a change in some of the metabolic pathways. Glycogen stores will be used initially, then the body will utilize fat as the major energy source as well as ketone generation in the liver which is toxic to the body.
There have been studies done that show an increase in HDL cholesterol (the good cholesterol) and a decrease in the bad cholesterol LDL and improve insulin resistance ( helping in diabetes type 2), which also occur in a normal balanced diet. Other studies show that other substances in the body are altered in levels. However there are no studies that show any clinically significant results whether good or bad.
The major side effects to this diet is:
- the body is in a state of slight acidosis which can be tolerated with a good hydration, however the baseline bicarbonate level is reduced thus imparining its ability to correct other acidosis condition occurs in certain illnesses.
- The glycogen stores are depleted thus the body is less able to withstand fasting hypoglycemia. Also, because there are high levels of epinephrine in this diet, the symptoms preceeding hypoglycemia that usually occur before it ( as a result of increase in epinephrine) as a warning may be less obvious.
- constipation which can be treated with fiber diet.
- kidney stones and hypercalcemia.
While this is a fast way to burn fat, it exhausts the body. So, it should not be used as a long term diet. If someone wanted to use it to lose excess weight and was obese or morbid obese I'd see that the benefit outways the risk and once he is within range of desired weight he should be back on a balanced diet. Also, it should be monitored and in follow up with a doctor.
Call me if you want to ask about anything.
Hey fitness-bores,
So, ever since Feb I've been on the (low) low-carb diet and off again, and so far I've lost around 30 pounds. I'm 10 pounds away of my target, and I've been more than ok with the ground rules and intend to continue on, but a few days ago I met a dear friend of mine from my medicine years (he completed his residency, and started a fellowship a few months ago). The Atkins diet came up, and we discussed it for a while. He pointed out some of the downsides, some were obvious, while others not so much to me. I asked him to email me a summary for myself, and to hear others' opinions on the matter.
I'm doing one in Austin in November. Going to start training a year ago. ;)
what's Fitocracy?
I entered my email and got 'We will let you know as soon as Fitocracy is open to the public' :(
is there an ED group like thing? this could be fun
I entered my email and got 'We will let you know as soon as Fitocracy is open to the public' :(
is there an ED group like thing? this could be fun
Compression gear does help a bit with recovery, yeah. Not a patch on good food, a hot bath, sleep etc but why not. I find they get unwearably stinky pretty fast though, if you actually work out in them.
Does seem like there`s a bore group, but it`s kinda dead.
Now that I'm admin there are going to be BIG CHANGES
The last two days I had this weird light metallic taste in my mouth while training. Went away quickly so I wasn't really bothered but still strange.
So, I was given a gym membership by my dad who got it has a gift for doing someone a favor. Now, I wasn't going to use it but I think I could do to add some exercise to my life. Ive never been to a gym before and the only real working out Ive done is lift weights a few years back so I was wonder if you guys had any advice for a beginner.
Thanks.
I'm 5'7 and weigh about 177-180lbs. I don't necessarily feel fat but I feel disgustingly out of shape and generally weak. I'm not interested in just looking fit (Although it wouldn't hurt), I want to able to run long distances and lift shit that weighs more than say, 60lbs, without feeling like my arms were just destroyed.
I realize this, I was just making a bit of a joke with my last sentence. Other considerations with treadmill vs road is uneven surface, wind, temperature, the fact that if you stop you don't shoot off, etc.
I don't know much about fitness, but I was in a similar situation 3 months ago.
I think the best tip I can give you is to make an appointment with a coach right away. Hopefully they have good coaches at your place. I would have been pretty lost if I had started to train just on my own (in my case, the gym membership included a 5 hour introductory course) and you can do more harm or at least slow down your progress significantly if you do the exercises wrong. Youtube videos can help, but if you have don't have the necessary feeling for your body, you still might not be able to execute the stuff without somebody in person showing you them.
Secondly, depending on your shape I would advise you to start with a full body workout and not to concentrate just on the especially visible muscles of the body. That might sound obvious, but training for show off is always tempting ;). Unless you're doing a lot of other sports, it's likely that some muscles are lacking, like the back or your shoulders, at least that was the case for my nerd ass.
Otherwise, just do it and do it regularly (I'd recommend 2-3 units of weight training per week). You'll be surprised how much difference you can see and feel in a couple of months.
Thanks. I'll look into what kind of services they offer, hopefully they do have courses and classes available.So, I was given a gym membership by my dad who got it has a gift for doing someone a favor. Now, I wasn't going to use it but I think I could do to add some exercise to my life. Ive never been to a gym before and the only real working out Ive done is lift weights a few years back so I was wonder if you guys had any advice for a beginner.
Thanks.
Are you trying to lose weight or gain weight?
I dunno.
I'm 5'7 and weigh about 177-180lbs. I don't necessarily feel fat but I feel disgustingly out of shape and generally weak. I'm not interested in just looking fit (Although it wouldn't hurt), I want to able to run long distances and lift shit that weighs more than say, 60lbs, without feeling like my arms were just destroyed.Have you seen pictures of Green Man?
I dunno what this means.
found out what was causing my stomach issues for the past week or so.
my Now Foods Super Enzymes which had been no issue since August suddenly started giving me grief. I've cut them out the past two days and now I don't feel nauseous all the time. I was taking them at the same time I was taking meals so I thought that it was just the act of eating so it was somewhat freaking me out.
Another belt loop down.
Go, go, ketosis.
look mom, no hands! Can't see that ending well.
:lol
Spotters are a pretty bad idea for the squat. Far easier and safer just to dump the weight backwards if you get into trouble, rather than getting into some horrible position and struggling with it for a minute or two (you'll still have to do 90% the work since the spotter is in no real position to help). Worse, you risk dumping it on THEM.
People do fucking stupid things all the time...
You can bail but you risk hurting the other guy. It's far easier to bail without a spotter. What good does the spotter do if you have to bail? And what good does he do in any other hypothetical situation?
ah, i'd forgotten that you are impossible to convince of anything. As you were!
Again, being a member of a big stupid club of people who do stupid things doesn't make anything better. It's dangerous for both you AND the spotter. Stop doing it and get used to dumping the weight. I don't care if you get pissed off at me, but please stop doing it.
So like the fuck is one's starting point with this fitness shit? I haven't a goddamn clue man.
If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings?
Btw, I'm returning the 35lb (heaviest at the local store). It felt like nothing with the stuff that I was watching on youtube.
If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings?
Btw, I'm returning the 35lb (heaviest at the local store). It felt like nothing with the stuff that I was watching on youtube.
You keep asking this. If you are using 2 x 35lb and continuous sets up to 10 mins long, you will not be complaining that the KBs are too light.
If I can one arm dumbell snatch from a hang position with 60 to 70 lbs for sets of 5 reps, what should I be getting for two handed KB swings?
Btw, I'm returning the 35lb (heaviest at the local store). It felt like nothing with the stuff that I was watching on youtube.
You keep asking this. If you are using 2 x 35lb and continuous sets up to 10 mins long, you will not be complaining that the KBs are too light.
Took your advice and got another 35lb. Only tried two armed swings for 2 mins straight though. I didn't want to burn out myself for other heavy lifts.
Is 10 mins a good idea for me or should I do moderately heavy swings for 1 min at a time? As you well know, explosive power is always my main priority.
Cormac, have you tried jumping on a 18 inch box with 50lbs in each hand? It was a lot harder than I expected.At my gym, only does who work with personal trainers can use kettlebellls. Sucks, because most PTs suck and are overpriced.
Weighing in NOW!
So uh, I've been watching this thread but haven't posted but was taking, er, inspiration from yall to get off my fat lazy ass.
When I quit my job in December I was topping 192 pounds (I am 6'2" so it doesn't show too bad but I was feeling it around my gut and ass). Since then I started regulating caloric intake heavily, changed to healthy shit ONLY (rice, fresh fruit, chicken, tuna), put the kibosh on fast food/beer/shitty restaurant food, and started doing heavy, heavy cardio + weight training daily plus the most hellacious hot yoga classes I could find. Now I am down 22 pounds to 170 (at 6'2") and just started a daily Brazilian Jujitsu class (better known to fellow Tokyopians as the Gayest Sport There Is).
I feel like a new man, THANKS EVILBORE
haha, get some clothes that fitand throw out all your fattie stuff NOW.
Your 'ideal weight' is the weight at which you look good and perform well, which is going to move around a bit as priorities change. Take up rock climbing and you'll want to be thinner; get into lifting weights and you'll naturally want to get bigger and stronger; get hardcore into BJJ and you might want to go up or down a weight class or two. No simple formula can determine it for you.
stupid question. I can't tell if my treadmill is in m/h or km/h. I run/jog at 5.2. Is 5.2 m/h a 'run/jog' speed or is 3.23 m/h a 'run/jog' speed.
My goal is to train for this next year 2013, hell I might do it this year since its in September.
http://toughmudder.com/ (http://toughmudder.com/)
Nah my real goal is to loose at least 150 pounds. Small goals at first, leading to larger ones. I ran for the first time in ages today trying to give it my all I lasted like 5 minutes, then walked for about a hour trying to catch my breath. I'm off to make some quail with brocollini and cauliflower. I made a bit of garlic chive butter instead of using mayonnaise or ranch.
10" off waistline since August 2nd.
Have gone from XXXL shirts to almost L. Like in a month or so, I'll probably be down to L.
Shit is bananas.
yeah. Basically Paleo with minimal carbs. What carbs I get come from vegetables. I will rarely eat fruit (though I did eat a thing of black berries over the past three days and splurged on some non-dairy no sugar added coconut cream "ice cream"). I eat a largish breakfast (3 eggs and a 1/3rd a pound of ground beef today) and then eat two smallish meals (because breakfast tends to keep me going) and I absolutely positively avoid snacking. I think that the "no snacking" is probably more important than I think.
Did KB swings for the first time recently. The WOD called for sets of 50, 40, 30, 20, and 10 with wall balls (I used 13.2lb), kb swings (55lb), and box jumps (20"). I finished 50, 40, and 30 around 44 minutes so didn't bother with the rest. What a nightmare.
I've also learned from doing new exercises like wall balls and front squats that my left wrist is not 100%. I broke it four years ago, and while I knew that occasionally I got some pain from a drop in pressure and that my middle finger lots its ability to bend back at all, I thought it was good. Well, wall balls are really aggravating it and I can't do front squats at all because of my lack of mobility with that wrist. Push-presses and jerks are a bitch because I can't get the bar to sit on my collarbone and end up supporting it the whole time with my arms. I never got any rehab after I broke it, maybe I should look into it now. Is this a better late than never thing?
cooked in industrial seed oils. goddamn restaurants!
I double dosed my Fish Oils to compensate but still. Read enough about systemic inflammation and you get paranoid.
that's my reaction to all Crossfit workouts these days. They're all fucking stupidly OTT now.
So I've been running for the last bit, and eating better for the last 9 days. I went to put on pants that I haven't worn in 10 days and I had an extra half inch of room.
QuoteFat is definitely good for absorbing damage. Keep in mind that I would use my solid anatomical knowledge to strike at the weakest points.
but i would simply run (stopping at crossings to make my time look better) until you tire out and collapse, then - i dunno - i'd stick my cock on your shoulder and take a photo and post it all over the internet?
"Check out my new cock rest!"
Hmmm.... cock rests...
I'm sure it works well enough if you do the whole programme properly (including the diet, which I'll bet right now Beezy does not :lol) but it looks like it takes way too much time for me.Nope. :(
P90X is good for bringing you back to your peak of athleticism but it won't do much to increase it.I'll be happy with that for now.
But the most interesting part of this study is what happened when the researchers transferred the gut flora from the TLR5-deficient overweight mice into the guts of skinny mice: the skinny mice immediately started eating more and eventually developed the same metabolic abnormalities the overweight mice had. In other words, obesity and diabetes were “transferred” from one group of mice to the other simply by changing their gut flora (as shown in the image below).
The traditional story relates that Pheidippides (530 BC–490 BC), an Athenian herald, was sent to Sparta to request help when the Persians landed at Marathon, Greece. He ran 240 km (150 mi) in two days. He then ran the 40 km (25 mi) from the battlefield near Marathon to Athens to announce the Greek victory over Persia in the Battle of Marathon (490 BC) with the word "Νενικήκαμεν" (Nenikékamen, "We have won") and collapsed and died on the spot from exhaustion.
Cormac, do you think it's worthwhile to join a crossfit gym for a month or two? They're all $175/month in my area. Could they really teach me stuff that I couldn't learn on my own? I don't really give a crap about long endurance even though it's one of the main goals of crossfit. Steady cardio is not really needed for basketball. All I want is more explosive power, flexibilty and maybe anaerobic endurance.
Cormac, do you think it's worthwhile to join a crossfit gym for a month or two? They're all $175/month in my area. Could they really teach me stuff that I couldn't learn on my own? I don't really give a crap about long endurance even though it's one of the main goals of crossfit. Steady cardio is not really needed for basketball. All I want is more explosive power, flexibilty and maybe anaerobic endurance.
It depends on the gym, to an extent. I hear they are popping up all over and that quality has really nosedived. On the other hand, the good gyms/trainers that were around before it all kicked off are presumably better than ever. I'd look for somewhere established, with a history of keeping their athletes around.
If you find a good gym, you'll learn a ton. Maybe not in a month. A good gym will likely frustrate you in that regard, actually - they'll want to move you along slowly and make sure you have mastered the basics before giving you real weight or testing you with tough WODs. Given your I-want-it-all-and-i-want-it-now mindset...I can see that not working out perhaps. If you go in there to learn, you have to accept that it takes time to learn anything of worth. And even after you've grasped it in principle, you have to learn it in practice, which just takes a lot of reps and a lot of correction.
A good trainer will be able to tell you your weak spots pretty early though, and should be open to discussing how you want to attack them (or ignore them...) rather than shoving their program down your throats. That should be the first thing you look for I think.
Flame, I've been running again for a couple weeks, but nothing longer than 4 miles. I've been thinking about training for longer runs. Any advice? How many days a week do you run?
What if you walked faster than someone running?
that's why you couch the truth in your language
"i just did a 10k!"
doesn't mean you ran 10k
I've never heard anyone say that before. It's not true.
Woah now, that's a pretty big logical leap you just made there.
You just did. dealwithit.gif
Edit: Honestly, though, I don't know how you can give someone long distance running advice that is basically, "When you get tired, just walk. That's what I do!"
You just did. dealwithit.gif
Edit: Honestly, though, I don't know how you can give someone long distance running advice that is basically, "When you get tired, just walk. That's what I do!"
Sounds like fun but i suspect it will take a lot more time, money and energy than you have available. All I know about that kind of training is what I read in Tim Ferriss' book (the chapter about hacking the NFL combine mostly). If they'll take you on, I say go for it and tell us how you do. At the very least it will be an interesting failure.:lol
Sounds like fun but i suspect it will take a lot more time, money and energy than you have available. All I know about that kind of training is what I read in Tim Ferriss' book (the chapter about hacking the NFL combine mostly). If they'll take you on, I say go for it and tell us how you do. At the very least it will be an interesting failure.
Sounds like fun but i suspect it will take a lot more time, money and energy than you have available. All I know about that kind of training is what I read in Tim Ferriss' book (the chapter about hacking the NFL combine mostly). If they'll take you on, I say go for it and tell us how you do. At the very least it will be an interesting failure.:lol
aren't nba and nfl players built differently? i think of nba players as far more lithe while nfl players as being way more stocky, even running backs and the likeNba players have gotten much more muscular in the last decade. Receivers and corners are very close in size to nba players but still they are much stronger. A typical receiver benches more reps with 225 than a nba guard with 185. Nba players usually have better endurance, coordination and maybe more fast twitch muscle fibers.
well done, brah! :fistbump
Good job, Eric! I'm guessing you are about size 34 pants now?
Sorry, I don't get the reference but a quick search shows that it has something to do with stupidity. Can you please elaborate?
Are KB swings good for improving flexibility?
Straight legged or normal being preferred?
Beez, you're slowly turning P90X into P15-30x. lolBecause I complained about this and plyometrics? Plyo was just too difficult cause it was my first time doing it. I know I'll be able to get through it eventually. Yoga is the only workout so far that I just don't want to do. Not having a decent sized space to do it in doesn't help either. I've forced myself through everything else so far.
Seriously, it doesn't seem like the program is for you.
So you quit P90X not because you wanted you to, but your wife wanted you to?
Make them optional, and not a regular part of Crossfit HQ programming, and then we can discuss that element of it. They were coming up around once a week when I stopped reading crossfit.com. Once a year on Veteran's Day, for example, I could understand people wanting to do something extreme if they had friends or family in the service or whatever. Every week is bordering on emotional blackmail.
The amount of comments after Hero WODs along the lines of 'I ripped up my palms and slipped off the pull-up bar because of all the blood on round 1 but I kept on because I was thinking of <xxx> soldier' is crazy.
Maybe you just need to be in better shape, Cormac. :teehee
I'm only kidding. You have a valid point.
So how do you scale that? Do you just use less weight, or less reps, or what?
So how do you scale that? Do you just use less weight, or less reps, or what?
wow, you just summed up the whole problem with Crossfit these days. How indeed.
started doing strength training yesterday to build up to a pull up and now my body is rebelling. forgot what it's like to feel sore after a work out.Best thing for me when I started working out was pushup/pullup pyramids.
Whats the basics of IF? Is it eating heavy on lifting days and then only during a specific window?
What's your goal? I like hearing talk about what they want to achieve and then hearing later that they met those goals.
Finished! I feel like a million bucks. No knee issues at all. Only sore thighs.What was your time?
It takes serious time to work up to it so don't be embarrassed. And I'm guessing you haven't started speedwork yet.
You probably weren't redlined. There are interesting articles out there about a "fake redline" your body uses to trick you into actually over exhorting yourself. Pretty much any ultra_____thoner knows what it feels like to pass it. I don't know if I ever have. The closest I have is probably the puke and run. But it's good to remember when you feel like you can't go on, it's just an evolutionary survival trick. You can go on, push yourself, etc.
I caught a ton of flak from people on my Facebook about cooking up five pounds of red meat and chicken yesterday. Apparently red meat gives you cancer of the ass and any amount I eat is basically like signing myself up to get a colostomy bag as well as death.
I caught a ton of flak from people on my Facebook about cooking up five pounds of red meat and chicken yesterday. Apparently red meat gives you cancer of the ass and any amount I eat is basically like signing myself up to get a colostomy bag as well as death.
This is pretty cool to see:
http://sanfrancisco.cbslocal.com/video/6820086-saratoga-high-school-toughens-p-e-program/
This is pretty cool to see:
http://sanfrancisco.cbslocal.com/video/6820086-saratoga-high-school-toughens-p-e-program/
i've been IFing for a few weeks off and on and it gets much easier, but i wouldn't try to jump right into 3-5 days personally.
some times i have trouble w/20 hour fasts still. the longest i've done is 23 hours. i couldn't make it that final hour just yet.
i read about various paleo people who manage to do 40+ hour fasts, but i don't know what their exercise routines are like, etc.
Can y'all help me with my diet. I've been eating mostly Paleo for the past few months, but my weight loss has slowed since January. Right now my main goal is to lose weight so that I can be faster in Triathlon.
My workouts are usually some kind of combination of two of the following a day for 6 days a week. With one rest day a week.
Crossfit
Swimming laps
Running
Ridding my Bike
Weight Training during lunch (My gains are pretty minimal which I've chalked up to my endurance training).
I want to lose about 15 pounds before Ironman Texas in late May. I think its possible but I really need to stick to a diet plan. Is IM Fasting the way to go? If so can anyone give me a good idea what I really need to be doing with it?
I wound up fasting for about 60 hours last week (Thursday night + Friday + Saturday + early Sunday morning).
Can y'all help me with my diet. I've been eating mostly Paleo for the past few months, but my weight loss has slowed since January. Right now my main goal is to lose weight so that I can be faster in Triathlon.
My workouts are usually some kind of combination of two of the following a day for 6 days a week. With one rest day a week.
Crossfit
Swimming laps
Running
Ridding my Bike
Weight Training during lunch (My gains are pretty minimal which I've chalked up to my endurance training).
I want to lose about 15 pounds before Ironman Texas in late May. I think its possible but I really need to stick to a diet plan. Is IM Fasting the way to go? If so can anyone give me a good idea what I really need to be doing with it?
This.Can y'all help me with my diet. I've been eating mostly Paleo for the past few months, but my weight loss has slowed since January. Right now my main goal is to lose weight so that I can be faster in Triathlon.
My workouts are usually some kind of combination of two of the following a day for 6 days a week. With one rest day a week.
Crossfit
Swimming laps
Running
Ridding my Bike
Weight Training during lunch (My gains are pretty minimal which I've chalked up to my endurance training).
I want to lose about 15 pounds before Ironman Texas in late May. I think its possible but I really need to stick to a diet plan. Is IM Fasting the way to go? If so can anyone give me a good idea what I really need to be doing with it?
How are you going to lose that much weight AND be in good enough shape for an Iron Man AND weight train AND do Crossfit? They're mostly contradictory goals, and more is not necessarily better. Try to lose 15 pounds quickly and your training will go to hell, almost guaranteed. Do you care how you place in this thing or do you just want to look skinny and say you did it?
went clothes shopping again last night to pick up some more summer / spring clothes and my pant size had gone down again.
i'm one size away from my goal size of 36, so another month or two is my estimation.
upper body is still somewhat stubborn. some clothes i bought were size L, some stuff still had to be XL. Bought 5 shirts, 3 of them were L rather than XL though, so progress.
low carb paleo is still doing wonders for me.
This.
I don't care how I place for the Ironman, my only goal is to not die. In terms of cross fit. I'm a casual cross fitter. I just show up and have a good time. I'm not looking to lose 15 pounds fast and I would rather lose it in a healthy manor.
Just looking to be healthy and have a good time while doing it, and hopefully make my ex jealous in the process.
hmm yeah interesting. what book / website did you pick up to read about it?
hmm yeah interesting. what book / website did you pick up to read about it?
It actually all started here. Cormac linked something about "this guy doing it right" or something along those lines where it talked about exercise but it also mentioned diet. Cormac had also previously mentioned Good Calories, Bad Calories. So when I was basically tired of being fat, I had a good starting place.
i started with Gary Taube's Good Calories, Bad Calories which lead me to Robb Wolf's Paleo Solution which lead me to Mark Sisson's Primal Blue Print. Then I was basically roped into the whole paleo "scene" as it were listening to the various podcasts, reading the various blogs and staying on top of the latest thought and trends.
there's a lot of really really crazy stuff out there, so you kind of have to experiment to find what's right for you because no two bodies are exactly alike and what works for one person may be less than optimal for another.
Serious question:
If you end up having to take a dump midway through your workout, do you guys continue? I can remember this happening to me twice. I just called it a day after that. :lol
We obviously didn't feel the need to shit before we started. No one was asking for poop suggestions. :poopThese posts on pooping suggest i've been pitching my contributions a little high, reallyI mean, do we really have to teach you fools how to take a fucking shit, come on
:lol
:)
i wont eat them then. i can't afford grass fed meat tho so im a heathen as it is :-[
2 handed snatches - ok, although they're not used very much. One trainer whose email newsletter I follow says he does them maybe once or twice a year, just for kicks. They're pretty dangerous and it's hard to do more than a handful of reps.
The 1 hand version is very important to learn but that Steve Cotter vid I posted a while back is pretty much perfect - I have nothing to add whatsoever, unless you have some questions. I could show the kind of workouts I do with them maybe.
For the core, you don't need a whole lot beyond the swing. I posted a vid from Cotter showing the 2kb sit-up, which is awesome but NOT easy. You can do that with a single KB easily enough.
I weigh 160lbs right now, pretty much always within 5lbs of that either way. I was down to 150lbs for a while last summer without losing much strength. I'm in horrible shape right now though, not really working out much at all beyond KB swings and shoulder rehab exercises. Would love to do more but every time I try the shoulder pain gets so bad I can't sleep.
QuoteI mean, do we really have to teach you fools how to take a fucking shit, come on
start a new genre...
Crossshit
Personally i squat on the toilet seat and pull in my stomach muscles and squeeze on the breathe out. Remember - breathing and shitting coordination are important. If you are having trouble, just try squatting with a stick inbetween your legs. This will help you with form. Remember! Olympic shitters spend a good year with the stick before even thinking about curling off a pile. But ultimately the best thing to remember is to enjoy your shitting - as long as you make sure you shit as heavy an amount as you can then you are golden. No one is going to praise you for just repeating small shits for longer lengths of time. That's not helping your shitting at all, that's just wasting your time.
Also, no diet will ever succeed if you leave the buying and preparation of food to other people (unless they are 100% on board, which never happens - family members usually get irritated fast and encourage you to quit, if anything...)
Look into the Fila Skel-e-toes. They're essentially a cheaper version of Vibrams. I've seen them at my local shoe store for less than $50. If money is no object, I would recommend the New Balance Minimus. They've got Vibram bottoms but look like a shoe.
like i said, all i wear are vibrams, man. I ordered the Minimus things 'cause i want something I can wear when it's colder and without having to deal with toe socks but I have not surveyed the market too deeply. Tokyo is a fucking pain in the ass to get any kind of shoes in for me. I can't just walk into a store and try a bunch of things 'cause none of them will fit.
are the things like the Minimus impossible to wear with socks? I'm guessing Vibrams are impossible, but Asking because i'd like to use them year round instead of having to revert to some kind of winter boot solution (although I'll probably have to do that anyways because not sure how vibrams/ these would work with ice)
are the things like the Minimus impossible to wear with socks? I'm guessing Vibrams are impossible, but Asking because i'd like to use them year round instead of having to revert to some kind of winter boot solution (although I'll probably have to do that anyways because not sure how vibrams/ these would work with ice)
I think as long as your socks weren't too thick, none of them should have a problem. As far as wearing them with Vibrams, they make a special sock for them (Ingenies or something along those lines) that have toes on them. I never wore mine with socks last winter but I never went through much snow in them either. Just be sure to check the general build of the shoe before you buy it. I have Vibram KSO's (basically Classics that cover up to the ankle with a velcro strap to hold them on) and they DO NOT repel water in any fashion. They also aren't really great for hiking (spare me, Cormac. I had to try.) because of the build of the sole.
You honestly may be looking at getting a winter set and a summer set just for differences in breath-ability of the shoe.
For everything else...I can barely maintain an erection when not wearing Vibrams these days...
Went to the orthopedic doctor today about my wrist and he told me that if it hurts when I front squat or do wall balls or whatever else to stop doing them. I told him that training was very important to me and he told me that I can't expect my wrist to be 100% again, that it healed about as cleanly as possible (broken 4 1/2 years ago), and to put unnecessary stress on it is a bad idea. He told me that not being able to do a couple exercises is the least important thing in the world. Is he being sensible or is it time for a second opinion?
I think it hurts because when I get tired I'm not soft catching them every time, plus it's a lot of wrist action in the catching and pushing. I don't understand that thing you linked. It looks like they're doing back squats with it.
bacon, cubedtell me more :drool
Forgo to mention that going to the gym is good when you want to lift heavy. At a certain point, you're gonna plateau without going heavier. Most people in the gym are cool enough to spot for a set or two even if they don't know you. Also, if your form is really shit, often someone nice would come up to tell you how to do the lift without hurting yourself.
I'm increasingly anti-gym just because it's another damn barrier/excuse-factory.
So what's a good way to loose some weight (or more precisely loose fat, as I don't want really want to loose weight) while gaining or at least keeping strength&muscle mass?
I don't way too much (71 ks at 1.78m) but I have a bit of belly fat that I want to get rid of. I've started going to the gym half a year ago, being a total weakling before and slowly but steadly built some strength and muscle mass. My belly has largely stayed the same tho which I guess is due to a) eating a bit more then before and b) I assume that the body doesn't like to get rid of his last fat reserves.
Now, what would be the best way to still make some gains in the gym and burning some of that fat away? I'm afraid if I don't eat I'm not strong enough to do exercises. Would it be the best to concentrate on loosing fat for a month (consuming only like 1300 calories a day) and then going back to eating more end do more exercises. Or to do a moderate decrease in calories (let's say about 1600 - 1800) and keep going to the gym?
Food wise, I'm probably eating to much noodles and bread, I'm trying to reduce that. Otherwise I think I'm doing good. Lots of fat and lean fish, vegetables, red and white meat meat. I also eat barely sweets or ready made meals/processed foods.
i finished the first week of couch to 5k. i got so pumped i started fist bumping. but then i ate pizza for dinner :'(
:lol
I'm off work today and unpacking shit from the trip...just tossed out 4 old suits to make room. It's amazing how long the culling process can take. I can't believe the size of some of these things I'm binning, and I've only gone from XL to M.
38s now.
before. This was taken June of 2010. It's the only photo I have that doesn't have me covering up my face or body. I really wish I had taken a "day one" photo so I could be more accurate.spoiler (click to show/hide)(http://img.photobucket.com/albums/v516/ericprva/4669904903_cdbd9b5f50.jpg)[close]
nowspoiler (click to show/hide)(http://img.photobucket.com/albums/v516/ericprva/Photoon4-19-12at941AM5.jpg)[close]
eat clean and move around every so often.
Jesus christ I'm wearing "S" size T-shirts and they fit now. I am assuming that American S has gotten bigger over time because we are a nation of fatties or something.
Jesus christ I'm wearing "S" size T-shirts and they fit now. I am assuming that American S has gotten bigger over time because we are a nation of fatties or something.
The devastating realization came in H&M. Specifically, in a pair of size 36 dress pants. I'd never bought pants at H&M before, and suddenly asked myself: how could a 36-inch waist suddenly be so damn tight?
I've never been slim — I played offensive line in high school — but I'm no cow either. (I'm happily a "Russell Crowe" body type.) So I immediately went across the street, bought a tailor's measuring tape, and trudged from shop to shop, trying on various brands' casual dress pants. It took just two hours to tear my self-esteem to smithereens and raise some serious questions about what I later learned is called "vanity sizing."
QuoteFuuuuuuuuuuuck, I honestly thought that was Gabe Newell.
lol thought the same
HEY FLAME, HOW ABOUT YOU LOSE SOME WAIT FROM HALF LIFE 3 WHILST YOU ARE AT IT?! #shakefist
New job has a full gym, free for full-time employees. Had my first session yesterday. Did weights. Should have started with light cardio. I didn't overdo it, except for my forearms, apparently.
Ouch.
Ouch.
ow.
I went from about 10% at 165lbs to probably 14% now. I can't even see my abs unless I flex. It's cool though. Cutting tends to be easier for me than bulking.
Intermittent fasting is really weird.
I have had one meal in 48 hours and I feel totally fine.
I dunno how I could handle that, breakfast is my biggest meal of the day. Light lunch then a minimal dinner.
is 12/12 basically Breakfast and Dinner?
I do that by accident, just too busy/unprepared to have lunch. I don't know how you can give up breakfast, unless you have breakfast food for lunch.
Looking good sir!!! :brofist
(http://i47.tinypic.com/nx12ts.jpg)
CHRIST ON A BIKE, HOW DID THESE JEANS EVER FIT, YOU COULD PUT ANOTHER HUMAN BEING INSIDE THESE
I just donated a trunkful of old fatty clothes to the Clothing Bank -- looks like I need to make another trip. These jeans fit at the beginning of the year :yuck
Congrats!
edit: stepped on a scale. down 10 pounds. no longer medically obese. Now just overweight.
Congrats!
edit: stepped on a scale. down 10 pounds. no longer medically obese. Now just overweight.
It's probably Chinese lettuce too - which means it's actually just very crunchy green paper/cardboard :D
Also - I've got to the point i have to have an argument if i refuse to eat rice.
is marksdailyapple down for anyone else or just me
is marksdailyapple down for anyone else or just me
What the fuck is a "vegetable"? How do I know you're not trying to pretend potatoes are vegetables, fatty?:lol
speaking of kettlebells and children, my daughter is awesome:
(http://farm8.staticflickr.com/7089/7254285560_bedd150506_c.jpg)
Yesterday we did a memorial day workout at my cross fit gym.
4 rounds
800M Run
20 thrusters 95#
Absolutely brutal. But I got a free Temp. American Flag tattoo. So it was worth it.
Yesterday we did a memorial day workout at my cross fit gym.
4 rounds
800M Run
20 thrusters 95#
Absolutely brutal. But I got a free Temp. American Flag tattoo. So it was worth it.
What's the pt of such a workout? I could do it but I doubt it'd make me anymore athletic.
'Cross fit' is basically working out without having a clue or having any direction so it that regard it makes perfect sense.......
Skip the gym and just do squats pull ups pushups planks sprints like a true player :bow
Around the world, obesity levels are rising. More people are now overweight than undernourished; two thirds of British adults are overweight and one in four of us is classified as obese. In the first of this three-part series, Jacques Peretti traces those responsible for revolutionising our eating habits, to find out how decisions made in America 40 years ago influence the way we eat now.
Peretti travels to America to investigate the story of High Fructose Corn Syrup. The sweetener was championed in the US in the 1970s by Richard Nixon’s Agriculture Secretary Earl Butz to make use of the excess corn grown by farmers. Cheaper and sweeter than sugar, it soon found its way into almost all processed foods and soft drinks. HFCS is not only sweeter than sugar, it also interferes with Leptin, the hormone that controls appetite, so once you start eating or drinking it, you don’t know when to stop.
British nutritionist John Yudkin was one of the first to raise the dangers of sugar but his findings were discredited in America at the time. Meanwhile, a US Congress report blamed fat, not sugar, for the disturbing rise in cardio-vascular disease and the food industry responded with ranges of ‘low fat’, ‘heart healthy’ products in which the fat was removed – but the substitute was yet more sugar.
Meanwhile, in 1970s Britain, food manufacturers used advertising campaigns to promote the idea of snacking between meals. Outside the home, fast food chains offered clean, bright premises with tempting burgers cooked and served with a very un-British zeal and efficiency. Twenty years after the arrival of McDonalds, the number of fast food outlets in Britain had quadrupled.
Why does it have to mix well? I just gulp that shit and trust to my innards to manage the mixing. Is this wrong?
Nah, it's true. Regular milk gives me some problems when I've haven't drank it in awhile. But after a week or two, I'm lactose tolerant again. My friend also has the same problem which makes me curious about how chocolate milk is different aside from the flavor.
did it permanently impair your ability to read or something as well?
Why does it have to mix well? I just gulp that shit and trust to my innards to manage the mixing. Is this wrong?
I hate chugging anything.
This isn't getting enough love. I've had these since release and they really push me during treadmill grind.
They are mixtapes of 80's action movie samples and stand out tunes. More than just a compilation of songs, the mix is designed to follow the course of a film, starting with Training, moving on to the Fight then finally, celebrating the triumph over the rival.
Mixtape 1 uses a bunch of stuff from Bloodsport
(http://i.imgur.com/KLccO.jpg[/timg][timg]http://i.imgur.com/lTWjf.jpg) (http://maddecent.com/blog/blood-bros-first-blood)
The second one is based around Karate Kid. They are both awesome.
(http://i.imgur.com/7z34I.jpg[/timg][timg]http://i.imgur.com/Qnw9z.jpg) (http://maddecent.com/blog/blood-bros-mix-part-2-heaven-2-hell)
I fired up the Couch to 5K app and have basically committed to starting over from the first session.
The program worked wonders for me last year before I started paleo. I'm hoping that like last year the combination of eating well and exercising is enough to get me back on track. The whole "leptin reset" thing (man, that dude turned out to be a fucking weirdo) helped a great deal, but that whole "don't exercise while doing this" coupled with the intense weight loss while doing it really helped enable my laziness. Why try harder?
finally broke through my own homeostasis by really driving on weight/strength training for three weeks. feels good, man, although JESUS my evenings are straight-up DAWG fatigue.
Couch to 5K
I fired up the Couch to 5K app and have basically committed to starting over from the first session.
The program worked wonders for me last year before I started paleo. I'm hoping that like last year the combination of eating well and exercising is enough to get me back on track. The whole "leptin reset" thing (man, that dude turned out to be a fucking weirdo) helped a great deal, but that whole "don't exercise while doing this" coupled with the intense weight loss while doing it really helped enable my laziness. Why try harder?
Kindly elucidate for entertainment purposes!
my sympathies
FAO Eric P and T EXP (not to mention any parents in the US)
How Washington went soft on childhood obesity
http://www.reuters.com/article/2012/04/27/usa-foodlobby-idUSL2E8FK71L20120427
When did they develop protein powders that don't taste like shit? This ON Double Rich Chocolate one was amazing.
You don't even need to mix it with warm water! I've been using Optimum Nutrition Gold Standard since 2007 and it's delicious.
Does he use a separate k/b + mouse? Otherwise, his shoulders are gonna be hunched up something fierce all day.
DC - what on earth is wrong with the wife? Two months?!
Uh, okay.
and robb wolf has started a political podcast based on how awesome libertarian is placing all the blame of our current foodsystem on government involvement and not on the actual companies producing the food and using capital to influence the politicians.
Just do some weights without all the resting and you will feel no need to get on the treadmill.
Part of me is really impressed and the other part wonders if you're possessed...
Question that doesn't apply now but wondering cause it will soon:Find out your BMR and eat that many calories of good healthy foods. Still mostly fats and protein.
Once you reach your target weight and fitness, how would I modify my diet as to not continue losing weight or gaining weight, but maintaining it?
If that makes sense. Would I just up the carb counts from 30 to like 100? Get off Paleo?
and don't forget that what you imagine to be your target weight may have no relation to your ideal body composition...conflating 'weight' with 'body fat' is very common. People tend to think 'hmm, if i can get back to my high school WEIGHT (when i was on the swim team and ripped) I'll be good....'. But when they get to that weight, they realize that oh hey, they don't have that high school muscle anymore so they still look pudgy. And formerly fat people rebound REAL fast. Don't go making big plans to start hitting the pizza again anytime soon, basically.
So tomorrow is basically one year paleo / primal for me.
In that time period I've lost over 100 pounds, my waist went down 14", my blood pressure is stable (I no longer literally hear my heartbeat at night), my seasonal allergies are pretty much gone, i rarely get sick (i used to get sick all the damn time from a variety of things), if i get cut or bruised it heals a hell of a lot faster, my recovery time is far greater, i'm stronger, i'm faster, i have a hell of a lot more energy, i'm far more educated about food and diet and nutrition and am able to make better food choices, i went from eating every few hours to eating two meals (or less!) a day, i had these weird skin tabs which have started to clear up, and i'm probably forgetting about stuff which has normalized me.
i still need to get stronger. my exercise (especially my strength training) has flagged. I'd like to blame it on the summer and the super shit weather, but I think we all know that's bullshit. i look at strength training stuff and it's all just so overwhelming to try to figure this stuff out on my own. i found a local crossfit gym (boo hiss, yes I know) that seems to not have its head up its ass and i'm thinking of going there for a bit to at least learn some stuff. I can't seem to find a good strength gym locally that doesn't require me to travel forever or have schedules when I'm actually available (early ass morning).
my diet has slipped. I've eaten probably more sugar than is healthy. I actually had ice cream two days in a row last weekend (totally organic grass fed sourced dairy and what not but still). Last night I went to Mission Chinese (which is god tier) and actually ate some tofu and rice (i think i've eaten 3 tablespoons of rice over the past year before now). i'm not too concerned, to be honest. i still keep everything beyond these rare indulgences in check. i haven't eaten any bread or had any beer (beyond a sip of something the gf may be drinking).
i think, honestly, that my GF hasn't been paleo / primal has been the biggest challenge. she respects that i am eating this way and so if we go out she'll make sure that we go somewhere i can get something. it's changed how we eat in a huge way (basically no more Mexican, no more Asian). she will still make what i consider to be Bad Choices (tm); for example she had a cookie for lunch yesterday. i wish i could get her to just go all in with me, she's seen what it's done for me, but she has no interest.
so what now?
I think i'm going to do a 21 day sugar detox starting tomorrow as kind of an anniversary marker.
I want to hit up the Crossfit gym and at least give it a month.
Ultimately I've seen so much improvement that the thought of going "back" to the standard american way of eating is just alien to me.
I read recently on Whole30 that alcohol has derailed more attempts at healthy eating than any other factor reported by their subjects...i'd say that's likely true. Drinking leads inexorably to eating bad food, and feeling so bad the next day you don't train etc. It's tough to cut it out but it helps a lot if you at least cut out the non-social drinking at home. I pretty much have done so. As you get older, your social drinking will likely fall off a cliff anyway.
I read recently on Whole30 that alcohol has derailed more attempts at healthy eating than any other factor reported by their subjects...i'd say that's likely true. Drinking leads inexorably to eating bad food, and feeling so bad the next day you don't train etc. It's tough to cut it out but it helps a lot if you at least cut out the non-social drinking at home. I pretty much have done so. As you get older, your social drinking will likely fall off a cliff anyway.
I read recently on Whole30 that alcohol has derailed more attempts at healthy eating than any other factor reported by their subjects...i'd say that's likely true. Drinking leads inexorably to eating bad food, and feeling so bad the next day you don't train etc. It's tough to cut it out but it helps a lot if you at least cut out the non-social drinking at home. I pretty much have done so. As you get older, your social drinking will likely fall off a cliff anyway.
I know quoting berkhan is overrated, but dude has some good things to say on this particular subject
http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html
moderate drinking - not a problem! gargle gargle gargle
A country that can't think of a vision of public life beyond freedom of individual choice, including the individual choice to watch TV and eat a Big Mac, is not going to be able to craft public policies that encourage people to exercise and eat right
I can't tell if it's just a down period or what, but is there ever any depression associated with getting fit or the paleo diet? I tried asking my doctor and he laughed it off and perscribed me a dieretic (hydrochlorot) so I guess yay for the extra 3 pounds lost but I'm feeling like dog shit emotional wise and I can't expalin it. :-\Eating at a caloric deficit has been known to cause this. Your body wants to be the weight it considers normal. The weight you've been for the past however many years. It's stressed out. It will pass. Eat at maintenance for a while and see if you feel better or just push through and wait for it to pass.
I just did 10 L-sit pull-ups without evening thinking about it, pussy.Challenge accepted. :maf
I just did 10 L-sit pull-ups without evening thinking about it, pussy.13 :pimp
Now that I only work Part Time and have to juggle school I decided to take up hiking. I went for a little bit yesterday just to see if I could do it and I totally could, albeit it'd be rough. So i'm planning on going for my first hike in like 10 years on sunday. :-[
And as long as I don't hit a plateau next week will make 100 lbs lost in 7 months :-[ :-[ :-[
Now that I only work Part Time and have to juggle school I decided to take up hiking. I went for a little bit yesterday just to see if I could do it and I totally could, albeit it'd be rough. So i'm planning on going for my first hike in like 10 years on sunday. :-[
And as long as I don't hit a plateau next week will make 100 lbs lost in 7 months :-[ :-[ :-[
Jesus dude, Thats fucking amazing!
are the work outs on this channel good?
http://www.youtube.com/user/FitnessBlender (http://www.youtube.com/user/FitnessBlender)
I was thinking about trying these.
I currently do the track and gym. Sometimes I do Zumba but its on Wii and it feels kind of ghetto.
are the work outs on this channel good?
http://www.youtube.com/user/FitnessBlender (http://www.youtube.com/user/FitnessBlender)
I was thinking about trying these.
I currently do the track and gym. Sometimes I do Zumba but its on Wii and it feels kind of ghetto.
im not a expert but all i've done until recently when iu've taking up "hiking" is this program:
http://www.simplefit.org/
and I would run / walk on days.
are the work outs on this channel good?
http://www.youtube.com/user/FitnessBlender (http://www.youtube.com/user/FitnessBlender)
I was thinking about trying these.
I currently do the track and gym. Sometimes I do Zumba but its on Wii and it feels kind of ghetto.
im not a expert but all i've done until recently when iu've taking up "hiking" is this program:
http://www.simplefit.org/
and I would run / walk on days.
are the work outs on this channel good?
http://www.youtube.com/user/FitnessBlender (http://www.youtube.com/user/FitnessBlender)
I was thinking about trying these.
I currently do the track and gym. Sometimes I do Zumba but its on Wii and it feels kind of ghetto.
im not a expert but all i've done until recently when iu've taking up "hiking" is this program:
http://www.simplefit.org/
and I would run / walk on days.
Let's not forget diet - you made big changes there, right?
Well, I just tried a practice Ranger Physical Fitness Test. No go. I'm more than fine in push-ups, sit-ups, and chin-ups, but I need to drop my five mile run time by ten minutes in five weeks. Fuck me.
Weighed in at 188 this morning after running my first 5k run ever. That's 43 lbs lost after 4 months. Just 8 more to go.
My 5k time was 30.08. Not my best, but the weather was shit.
You've been doing paleo/primal too, Toxic?
:bow grats man
That's all? Good shit.You've been doing paleo/primal too, Toxic?
Nope. Just quit drinking soda, fast food, started eating smaller portions and quit eating after 8pm. Too hard for me to follow a strict(er) diet with a family.
But what does overheating have to do with fatigue in the first place?
Much of the lab's recent research can be summed up with Grahn's statement that "temperature is a primary limiting factor for performance." But the researchers were at a loss to understand why until recently.
In 2009, it was discovered that muscle pyruvate kinase, or MPK, an enzyme that muscles need in order to generate chemical energy, was highly temperature- sensitive. At normal body temperature, the enzyme is active – but as temperatures rise, some of the enzyme begins to deform into the inactive state. By the time muscle temperatures near 104 degrees Fahrenheit, MPK activity completely shuts down.
There's a very good biological reason for this shutdown. As a muscle cell increases its activity, it heats up. But if this process continues for too long, the cell will self-destruct. By shutting itself down below a critical temperature threshold, MPK serves as an elegant self-regulation system for the muscle.
"Your muscle cells are saying, "You can't work that hard anymore, because if you do you're going to cook and die,'" Grahn said.
When you cool the muscle cell, you return the enzyme to the active state, essentially resetting the muscle's state of fatigue.
The version of the device that will be made available commercially is still being tweaked, but the researchers see applications for heat extraction in areas more important than a simple performance boost. Hyperthermia and heat stress don't just lead to fatigue – they can become medical emergencies.
Weighed in at 188 this morning after running my first 5k run ever. That's 43 lbs lost after 4 months. Just 8 more to go.
My 5k time was 30.08. Not my best, but the weather was shit.
Sorry, I'm a noob on nutrition but don't you want to eat carbs before heavy lifting? Doing it after just means you are more likely to store it as fat.
Oblivion: You could probably still benefit from a bodyweight routine in the meantime.True. I still struggle to get past 35 push ups of any type.
Oblivion: You could probably still benefit from a bodyweight routine in the meantime.
Yes, sir. Squats, dips, lunges, etc too.Oblivion: You could probably still benefit from a bodyweight routine in the meantime.
You mean like pushups and pullups and that type of stuff?
(Heavy) weight training induces a powerful insulin resistance effect that gives you a window where the carbs will not get stored as fat.s.
Also, as soon as you eat carbs, insulin will release and tell your body to stop burning fat. Assuming you like to burn fat, you want that state to persist as long as possible.
i am down another size. almost into Medium shirts. almost...
Question, is frying an egg with an olive oil pan spray is as nutritionally good as boiling or poaching an egg oh my god biz.
Started taking a new pre-workout (have been using BSN NO-Xplode for years). Bought some BSN HyperFX and supplemented it with Arginine, had my best workout in weeks. I destroyed the gym today: ran a quick mile, deadlifted heavy, did lots of power cleans, and capped it off with lots and lots of muscle ups. Wonderful stuff. Also, don't click this if you don't want to see pictures of me half naked, but here is me September of 2011 compared to September of 2012:spoiler (click to show/hide)September 2011
(http://i.imgur.com/QqUK1.jpg)
September 2012
(http://i.imgur.com/nD75f.jpg)[close]
About a year ago I started taking Cormac's advice seriously and it has really changed the way I eat, the way I work out, and the way I live (posting from standing workstation now). I've used a lot of resources since then but it really was Cormac who sent me down the rabbit hole with his talk of eating bacon and egg yolks as if it could be healthy. So, thanks Cormac. You are the poster of the forever for me. You didn't have to try and educate us but you did, no matter how much we resisted. :heart I know there's a post somewhere in this thread of me saying "I'm going to start working out again," and posting my isolation workout complete with bicep curls and I was completely confident I knew what I was talking about. :lol
Sure, but why make things harder than they have to be. It'll take a lot of push-ups before you notice a difference. A few weeks of heavy presses and you'll need new shirts.
Handstand push-ups on rings, that'll sort out his shoulders in a hurry.Really? Examples? Money and distance is is the main reason why a haven't joined a gym. The only ones less than 10 mins away by car are Planet Fitness which is always ridiculously packed.
Yeah, there is never any harm in doing bodyweight stuff to the extent possible. Planks, push-up variations, handstands and such will all serve in good stead almost regardless of what your stated goal is. But if you want growth, nothing compares to heavy weights and lots of food.
I keep hammering home this point that you shouldn't be dependent on a gym membership. A starter weight set is CHEAP, way cheaper than a few months of gym and gas to get you there etc. You are far more likely to do something if it doesn't eat up half your day. I could be doing shoulder presses within a minute of posting this, at 1am....if space is an issue, try kettlebells.
I bought my weight set brand new from Academy for 200 bucks. 245 lbs of weight, a rack and a bench.Hot damn. Thanks, I'll look around.
Browse craigslist and you'll see some for 50 bucks or sometimes free. People hate moving that shit.
shoulda trained then :wag
Yoga & kicking people in the face.
Thanks for the info Cormac, that was valuable information.
I don't weigh a lot (70kg at 1,78m) but I'm not exactly lean either. Before I went to the gym I would have classified myself as skinnyfat (as they call it on body Building forums), now I still have the small belly but I put up some muscle on my upperbody. But I don't feel going ultra low carb should be neccessary; right know I'm eating shit lots of bread, pasta and potatoes (as I have done all my life) so carbs will already be reduced greatly if I cut those away, and even if I have a bit of a belly my weight shouldn't be a problem regarding my joints.
You think potatoes and rice are okay? I've read a blog post on Marks Daily Apple where he mentions that it is a problem for some people and how he gets some pain again after eating poatoes on consecutive days. Wouldn't sweet potatoes and yams be a safer bet, at least in this first 30 days, where it's about reducing the inflammation and ruling out specific foods? I really hope it's not the nightshades, I love tomatoes too much.
On the other hand, those would definetly make it easier, I'm already concerned about my overall calorie intake. I can't afford more than 250grams of meat/fish per day (I'm still a student and try to buy mainly organic meat), so that leaves me with eggs, nuts (where I'm already reading on alot of blogs that I shouldn't eat too much, would 100g/d be too much?), fat from oils or coconut butter, fatty vegetables and some carbs from sweet potatoes and fruits. I like vegetables but they won't amount for a lot of calories, even if I eat them on mass.
So the nutrition of one day could consist of:
200 g Beef= about 400 cals
3 eggs= about 280 cals
50g nuts= 300 cals
40 g oil/butter = 330 cals
1 avocado= 330 cals
2 bananas = 200 cals
400 grams veggies = 60 cals
Which comes to about 1900 calories. Not bad for somebody who slowly wants to loose weight, but not much for my myself. On the other hand, it looks doable for one month and maybe I could incorporate some rice and starches after that. Nutrition wise this gives me one about 70-80 grams of protein, is that enough? Seems a bit low according to some plans I've seen.
I'm probably overcomplicatings things and 'theorizing' too much but if I do it, I want to do it right from the start. At least I already don't eat a lot of processed food (besides the gluten&dairy stuff) so that's not going to be a problem. The booze on the other hand, is gonna be tough. Booze rules definetly and while I don't really drink under the week I'm quite guilty of drinking over my limits at parties...
Another thanks for the onfo regarding the training, I probably would have continued with my lower weights like a sheep..
Here in Austin there is a school for the blind and visually impaired. I volunteered to be a guide for a blind athlete for a triathlon this weekend and had a blast. The kid wasn't too athletic, but he hung in there and we didn't finish last. Can't wait to do it again!
let me tell you about fasting for like 24 hours it makes you feel like a man :smug
- snip-
Not sure where I say that potatoes and rice are ok for you in my post. If you are ALREADY lean and ALREADY know that you can tolerate them well (you don't know this yet, since you haven't tried cutting them out) you can have some but even then I'd only advise eating them post workout. Sisson is right about them having similar anti-digestion issues to gluten but less so. They are a super-dense source of calories and very very addictive so most people will come up with endless reasons why they can continue eating them all they want. Those people are either genetically lucky, already lean and VERY active (like manual labor 8hrs/day), or fat.
There doesn't really seem to be a big diff between potatoes and sweet potatoes/yams after all. Both are basically just carbs in a convenient package. A lot of paleo folks have climbed back down from the barricades on this issue and I agree based on my own experience. Regular potatoes are cheaper too.
Your meal plan looks ok but you can't be eating that many nuts and bananas every day. Bananas are like potatoes - after workout or after you lose the fat. They're not going to kill you but they certainly won't help with the inflammation issues either. If you're really trying to go for the diagnostic 30 days 'what is killing me' experiment, you want to keep your diet as simple as possible: meat, vegetables and the fat from the meat. I know it may seem like you will die from starvation or something on this but you won't. Even if you ate no food whatsoever, you'd likely make it through the 30 days ok ;)
Your body ... thinks you are dying. No big deal.
Yea, day 7 (sunday morning) started out as just a cardio day but slowly morphed into a catch up day on whatever auxillary stuff I missed throughout the week, which was usually arms or grip strength stuff.Yeah I'd go back to just cardio. If you can't fit it into the 4 days that you're already lifting it's probably not that important. For example, calf work. It's notoriously hard to make them grow and for most people it's just a waste of time. Just stick to your squats and deadlifts and they'll grow as much as they need to.
I've done HIIT when I was losing weight. One of my big goals is to run a half-marathon by my 40th b-day, so I need to keep running to work up to that. Plus I have short(er) term goals of running a sub-6 minute mile and sub-21 minute 5k.
It's weird to say, but I really enjoy cardio now. I must be going through a sadomasochistic phase.
I'm lovin' this carb backloading thing: www.carbbackloading.com
But still too early to say if it's just another entry in the the 'anything works, nothing works forever'.
I'd be really tempted to try his Carb Nite Solution for a couple of months if you just wanted to strip off fat fast. It's a fairly strict protocol though - basically ultra low carb at all times except for a once weekly nighttime blowout to keep the metabolism ramped up.
So I've been working on changing my lifestyle around after seeing how poorly I did at the Tough Mudder. Like I said (I think), it was a wake-up call that I've really let go of what I had built myself up to since my wife died. After a year and a half, it's not an excuse anymore.
But Jesus Titty-Bangin' Christ, has it been hard... Any suggestions for getting myself back on track? I'm going through the Primal Blueprint and I even ordered that 90-Day Journal that they sell to help myself out.
I'm lovin' this carb backloading thing: www.carbbackloading.com
But still too early to say if it's just another entry in the the 'anything works, nothing works forever'.
I'd be really tempted to try his Carb Nite Solution for a couple of months if you just wanted to strip off fat fast. It's a fairly strict protocol though - basically ultra low carb at all times except for a once weekly nighttime blowout to keep the metabolism ramped up.
Kiefer is heavy on the protein shakes, with a bit of coconut milk...so long as there are zero carbs involved, you can eat a fair-sized meal. The goal is to avoid carbs for at least a few hours after waking...I usually go 'til 2pm before eating anything solid these days and it seems to take the fat right off.
http://carbnite.com/ns-buythebook.php
$20
It's a little overpriced in terms of page count per dollar I guess - it's padded out with some needless low carb recipes and such. But it's worth it if you actually intend to give it a shot for a while.
As a plan, it's not a million miles away from Tim Ferriss' Slow Carb (which features a blowout cheat day). Carb Nite seems a lot more fundamentally solid and logical than that though. There is nothing controversial to me (or most still reading this thread) about ultra low carb being the fastest way to lose fat in the short term. But in the longer term, it's hard to overcome dat homestasis....the carb blowout once a week helps prevent that. He has some convincing arguments for the timing of fasting/eating being important also (fast during the morning, eat most of your calories in the afternoon/evening, only eat carbs in the evening when you eat them at all).
The big problem is that as we all know, carbs and hyperpalatable junk food in particular is mega-addictive so you'd have to be careful not to eat that stuff other than at the scheduled times. If you can delay your gratification though, it's doable for a month or so at a time, I'd guess. I'm not keen to try it for that reason...especially when lifting heavy.
I might give this stuff a shot if going back to the Primal Blueprint doesn't pan out for me. I used it before and lost 60 lbs and gained a lot of muscle. I used to look and feel a ton better than I do now.
Yeah, my biggest problem has been motivation here lately. Even hearing myself say it though sounds silly. What motivation should I need more than extending my life, having a better quality of life, and providing a better life for my son. Still though, it's like there's something battling me every step of the way.
I did do a pantry purge last night and cleaned most of the "shit" foods out of my cabinets and fridge. Then I discovered that my eating options were pretty bare! It's a good thing that I work in a grocery store, so I can restock on good stuff before I come home tonight.
Which brings a question to mind: For those of you who do the low-carb, paleo, primal blueprint style dieting stuff, do you make more frequent but smaller trips to the grocery now? I feel that's where this is leading me. I'm thinking from now on I'm just going to pick up a few things just to make meals for the next day or so instead of the next couple of weeks.
Kiefer is heavy on the protein shakes, with a bit of coconut milk...so long as there are zero carbs involved, you can eat a fair-sized meal. The goal is to avoid carbs for at least a few hours after waking...I usually go 'til 2pm before eating anything solid these days and it seems to take the fat right off.
this. when i started going to JUST a protein bar in the morning and then nothing until 1, boom, fat started disappearin'. those bacon/egg breakfasts were just a bit too much for me in the morning -- so i have 'em at dinner instead.
I plan to stay on a Primal/Paleo/Low Carb diet for the remainder of my life unless it's ever proven to be unhealthy. I loved the way I felt when I was on that diet full-time, and from what I've read about it, it's available as a permanent lifestyle.
Cormac, the only thing that bothers me about CBL and Carb Nite is the whole "have whatever you want" parts of it. It's good in theory, but for a guy like me, it's dangerous. So what if I were to take the basic principal from both of them of no to low carb in the morning and more carbs in the evenings or one day a week? How do you think I could work that out?
I stand for work these days, and go for a walk at lunchtime most days. Today I deadlifted around 5pm and my fucking legs were DEAD :lol Did 2 sets ok but the 3rd was like hitting a brick wall. Have you experienced this or this is exclusively an old man thing?
Do you sit a lot, all day? One of the big things that helped me lose weight was ditching my chair and standing. They say you burn about 50 (more) calories/hr this way. Over the course of a day, that can really add up.
Went to the doctor this morning. I've been on pretty damn strict paleo for 11 months now without falling off.
I can barfely see my keybord over mu beer belli. Dios di mio! I don't know if that's spanish! Suicide!!!!
Mupepe, I want to fuck your giggly titties a bunch.oh em gee!! where the hell have you been??
Cheers,
VALIS
Congrats on your success Mupepe.Yeah that's what I don't want to experience. I've fallen off so many times before and then had to retread territory. It's depressing to watch your progress go down the toilet. And yeah, the workplace used to be my worst enemy. Everyone goes out to eat here and I had to be the guy who brought my food in every day. It was either some light joking (although not mean spirited it does get to you if you let it) or flat out snide remarks. Luckily my closest coworkers are very supportive and will even keep my in line if I start talking about falling off. A good support system goes a long way.
The workplace is definitely tough. During crunch times or day long meetings, my employer is generous in ordering food. At first you just eat the meat, then you realize you're working a shitload and fuck it, why not. Then you eat a bunch of carbohydrates and feel like shit for the rest of the day.
Now I do cooking at home and bring my food to work. That way if people ask wtf I can just say that I'm trying to save money to pay off my student loans. They will think about the outrageous sums of money they're paying for their sons and daughters' tuitions and will leave me alone about it.
A depressing thing happened this week. I haven't lifted weights in about two years. At my peak, I squatted 455 lbs for reps. I went this week as a guest of a friend's at a gym and struggled getting one rep at 315 pounds. All of that pain and struggle for 10+ years, gone. I need to get my ass to a gym. Due to work schedules, my only exercise is walking my dog before and after work.
oh and congrats mupepeThanks man. Congrats to you as well. Losing 100 lbs is pretty inspiring. :)
Congrats Mups! People who quit asking dumb questions and just go off and do it: THE BESTGracias, sir! I think it was actually you a long time ago that so bluntly told me to stop being so damn neurotic and just do it. I remember being a bit sphinctersore at the time but it's really what I needed. I also stayed away from most fitness sites/threads because of my routine/diet ADD. Reading threads/sites would make me neurotic that I wasn't doing as well as I really could and I would change it up and fall off/lose focus. I already knew the basics so I stuck with what I knew worked and stopped sweating the small stuff.
Personally, I think it makes a world of difference. Especially if you intend to run for more than 10 minutes a go.Gotcha. I don't do much running, as was probably evident from my question, but I may need to in the near future. Gettin' all kinds of soft in my old age and it's not a hot look.
Not only the weight difference between the two types of shoes but how they are constructed can mean the difference between feeling shin splints, joint fatigue, foot soreness or feeling nothing at all.
DO you guys go all out on Thanksgiving or do you try to still retain throughout your diets?There's nothing wrong with turkey. Go nuts. I'll try to stay as close as possible but I'm not going to deny myself certain things on a holiday as long as it's within reason. I'm not saying to down a tub of cool whip but if there's a piece of pie and I want it, why not?
Luckily for me I don't really like turkey so I don't splurge out on that, and i'm kinda "over" potatos and gravy and stuffing so...just greenbeans for me :V
:bow congratsThanks!
I was just wondering if you guys adapted your holidays to your diets, introduced new dishes etc
DO you guys go all out on Thanksgiving or do you try to still retain throughout your diets?
Luckily for me I don't really like turkey so I don't splurge out on that, and i'm kinda "over" potatos and gravy and stuffing so...just greenbeans for me :V
I managed to con everyone into going to Brazilian BBQ for 'Thanksgiving' this year so I'm good :droolOh god. Brazilian BBQ is one of the reasons life is worth living.
Boogie and Methoditis: Bore's finest.
Define 'push-ups' and 'bigger'
bad questions are hard to answer. Some value of <push-ups> will make your arms some value of <bigger>. What you are really asking is 'Will the number of push-ups I am prepared do make my arms as big as I want?', and the answer to that is 'no', because, like the invention of Facebook, if you cared enough to do the push-ups, you'd have done the push-ups
What do you guys think about simultaneously cutting fat and gaining muscle? Realistic, or no?I saw (and responded to) your post on GAF. You're still getting newb gains so yes its very possible. Its also possible after newb gains too but its not as fast and much more difficult. You'll need to be really strict with your diet. Try carb back loading or going full on paleo. That's what worked for me.
Cormac, are crunches or sit ups a better way to develop your abs?
The problem I would have with CBL is that with my schedule, it works best if I lift in the morning around 7am. I could switch to nighttime lifting, but it would be pretty inconvenient, and it would also take longer because the gym on campus gets super packed in the evening. Would it be really beneficial to make the switch, or can I make this nutrition schedule work with morning lifting?I lift at 7am and CBL works on that schedule. I just tend to make the meal immediately following lifting carb heavy and taper off the rest of the day. And on your rest days do strict low carb.
Growing up I always heard its better to exercise on a empty stomache as you're burning off pre-existing stuff and not new stuff. Is that not true?
I work out at night anyways.
There are definitely a lot of different routes you can take with it but from my experimentation, doing it exactly as Kiefer describes is optimal.I go to bed early anyways. I never get less than 8 hours of sleep. I also live ten minutes away from my job so that's easy too. And morning work outs give me energy too. I am sleepy as hell all day if I don't work out first thing.
I understand why people like to get their workouts out of the way early, but will never understand waking up at 5 or whatever to do them. From a fitness standpoint, the sleep is more important, and easier. I do mine 4-6pm now, and use the lunch break for walks instead
well nobody here is in the least defensive*shrug* just giving my whys
if i want your whys i'll ask for themHell no. I'm too busy eating donuts, rice, cheetos, cake, pie, chocolate, pudding and doritos. mmmmmmmmmmmmmmmmmmmmm
now get down and give me 50
I actually envy you who live in cities and actual towns. I feel super sedantry and now that I'm unemployed again for a few months and the snow is coming I don't know what to do to stop me from sitting most of the day playing video games. :'( :'(
Should I maybe work out like every few hours? I'm kinda limited in what I can do because it takes 45 minutes to get to any real town with stuff to walk around and do, and I can't do my runs or sprints anymore because of the fukkin snow. I considered snow shoes but they're like $300 for a pair lolmfw
Methodis - i guarantee you there are millions of cubicle-bound citydwelling fitness fiends out there who would KILL to be out in the country during winter. Go split some logs or some shit! Like yer Daddy done did!
The other dude is pretty damn strong for his size. Looking at him I didn't think he could do as much as he did. (Especially saying he squatted 550 at one time (!))
That's not very crazy.
The only color he sees is green.
The Paleo preoccupation with what’s “natural” has even more troubling implications. Incomplete or flawed interpretations of our biology have long been used to marginalize women, racial groups, even entire civilizations, and nutrition may well become the next variant in this pattern of discrimination. If rice isn’t “natural,” does that make those entire continents with highly developed cultures who eat it “un-natural”? Doesn’t agriculture, however flawed it may be in certain societies, support billions of people? Let’s not forget that for centuries women were considered ineligible to participate in most professions, sports, and diversions on the basis of their supposed female “nature.” Are modern bread-eaters somehow less human than those carrying out “primal” urges by sprinting, lifting, and eating meat?
Some true believers take the “natural” argument even further by asserting that the centralized state, and all of its freedom-thwarting attributes, are a consequence of a grain-based agricultural society. The low-fi libertarian website LewRockwell.com features pages upon pages of articles about the Paleo lifestyle written in a rugged, conspiratorial tone. “It came to me like a revelation on my morning commute: Bread is a tool of the state,” writes one commentator. “The ‘staff of life,’ the very symbol of food itself, has become to me a symbol of the domestication of humankind. It has also suggested one more way I can work to strengthen the individual and weaken the state.”
In October, the site’s founder Lew Rockwell himself observed the growing popularity of Paleo among younger Libertarians on the campaign trail. “When I spoke at the two Ron Paul events in Tampa, a young man kind enough to pick me up at the airport told me a fascinating story. The vast majority of young Ron volunteers in offices he visited all over the country were paleo. If a kid ordered pizza — which was always the primary or perhaps only campaign food — he was practically booed,” reads his blog.
whoops
low carb guru jimmy moore went on david duke's podcast and featured david duke's blog as a new one to watch in his blog roll
claims to not know or care about david duke's views outside of his stances on nutrition
whoops
low carb guru jimmy moore went on david duke's podcast and featured david duke's blog as a new one to watch in his blog roll
claims to not know or care about david duke's views outside of his stances on nutrition
Paleo is a fringe philosophy and fringe philosophies attract all kinds of nutjobs, regardless of the content of the philosophy.
i wanted to try that, in fact I should try that. Does coconut flour taste like coconut or should I go for the almond flour?when cooked the coconut flour tastes just like all purpose flour. almond flour leaves tortillas with a really thick consistency. Too much like a cracker.
whoops
low carb guru jimmy moore went on david duke's podcast and featured david duke's blog as a new one to watch in his blog roll
claims to not know or care about david duke's views outside of his stances on nutrition
Paleo is a fringe philosophy and fringe philosophies attract all kinds of nutjobs, regardless of the content of the philosophy.
Paleo has a lot of libs in it. A lot of them hated the Obama Health Care bill.
if I can deadlift 250 now, it is a reasonable goal to deadlift 400 by the end of the year?That depends on too many factors to answer. Your diet. Your current size. Your routine. How much experience you have. Your genetics.
if I can deadlift 250 now, it is a reasonable goal to deadlift 400 by the end of the year?
Whenever I take a week off of doing legs, I get those first-timer DOMs again. Annoying.
Uggh, second(ish) day of low carb and i'm fucking dummmmmbbbb today.
DALLAS (AP) — Downsize Fitness is an exclusive health club, evocative of the nation's trendiest gyms. But there's a strict requirement to join: You must be 50 pounds or more overweight.
The chain wants its members to feel comfortable while exercising, so there are no mirrors inside and the windows are fogged. Even the equipment is designed for heavier people.
Chicago entrepreneur Francis Wisnewski says he started the gym because "I've been overweight my whole life, and I was embarrassed to go to the gym myself."
The first locations opened in Chicago and Las Vegas in 2011, and expanded to Dallas in 2012.
Gym member Janie Busch said she likes the supportive atmosphere.
Krisanne Hale, a personal trainer in Dallas, is still trying to lose weight. She says that helps members relate.
I think fat trainers will be the next big thing. No judging! Cakes on the treadmill.
I don't really believe feeling self-conscience is what keeps people from going to a gym. It's just an easy scapegoat, instead of saying you lack willpower or are willing to make the necessary sacrifices. If anything, it would be embarrassing for a man to admit you go to a gym where everyone has to be obese. It's just a red flag to everyone that you are overly sensitive.
Don't take this as being mean or aggressive, but are you a fat person? Are you as overweight as these people?
The last two books have been entry level books. I thought that this one was going to be a bit more advanced, kind of speaking to people who are already dialed in. I don't know that I'll buy it as I'm doing pretty well w/ everything.
It seems to be a collection of his new-agey lifestyle ideas (play, get outdoors/in touch with nature/sleep etc) rather than anything of direct interest to the diet or exercise crowd. I find that stuff interesting on the whole but not really in a rush to read a whole book of it. I would love to be able to live the kind of lifestyle he espouses but I'm already doing as much as I reasonably can.
I'm actually enjoying the hell out of it! Kiefer said in the book that on my carb nite, I would feel my body temperature rise from eating carbs and he was so right. I was sweating like a pig after two hours!
Like Cormac said, it is a form of IF. I've naturally slipped into fasting and hardly even notice that I haven't eaten in however long. This made carb nite hard because I think my stomach had already started to adjust to the new ways, and then I loaded all that shit into it, and I woke up the next day with hunger pains for a few hours.
The two things I have to work on now are eating higher quality proteins when I'm away from home and trying to eat my carbs later in the day. When I'm at work, I don't really have many options for eating "healthy proteins" that are also filling. So far, my options have been limited to a turkey jerky that has 2g protein per ounce, and hot dogs with 3g protein, both from a gas station. I honestly think I'm going to grill up steaks, throw them into ziplock bags, and then reheat them at work.
***
I really wish I could figure out Reddit. I just can't navigate it well enough to use it, and I think there's probably a lot of good information to get out of it.
groogrux you said you can basically skip buying the book if you don't want the recipes right?
What is the plan then for that, just limit to 30 carbs at night and eat only between which hours?
Does anyone here have any good guides for home workout routines/equipment? I went to go to the gym the other day but I found out I'll be losing my 50% discount I got for being a student and I'm not paying $50+ a month just for gym access.
http://www.costco.com/24-Hour-Fitness-2-year-ALL-CLUB-SPORT-Membership-Certificate.product.11753116.html
Less than $20/month but you have to pay more upfront.
The main problem with working out at home is that you probably won't be able to squat heavy, unless you're willing to spend quite a bit, in which case you might as well get a membership.
Does anyone here have any good guides for home workout routines/equipment? I went to go to the gym the other day but I found out I'll be losing my 50% discount I got for being a student and I'm not paying $50+ a month just for gym access.
http://brainoverbrawn.com/wp-content/uploads/2010/01/brainoverbrawn.pdf
This free Ebook is great and tells you home equipment to get that isn't like a bench and barbell.
you'll have to squat more with less weight, basically. A sandbag would be good if funds are tight. Or squat with dumbells or kettlebells. Or a person on your back, like they do in prison
The dangerouslyhardcore forums are a good resource as well...CNS is pretty old at this point so the people that have been using it for years (presumably on and off...) have found all sorts of tweaks.
The dangerouslyhardcore forums are a good resource as well...CNS is pretty old at this point so the people that have been using it for years (presumably on and off...) have found all sorts of tweaks.
I've tried to register at the forums there and can't get them to send me an activation email...
The dangerouslyhardcore forums are a good resource as well...CNS is pretty old at this point so the people that have been using it for years (presumably on and off...) have found all sorts of tweaks.
I've tried to register at the forums there and can't get them to send me an activation email...
they saw you eat that burrito i bet
Are you eating vegetables?
People usually go one of two ways on vitamins, but if you need to take a lot of vitamins to supplement your diet, something is wrong with it.
I was always interested in HCG when I heard you can consistently shoot Peter North like loads.You can get HCG legally unless your specific state has labeled it a class iii drug.
Not willing to get caught or arrested so it remains a fantasy for now.
Edit: ECA stacks are awesome and stocked up on a year's supply worth when ephedra/ephedrine was banned around 2004. Don't get the shitty Ephedrine HCl 25 mg with 200 mg of Guaifenesin tabs as they're nowhere near as good or effective.
Tonight's my first "Carb Night" and I'm not hungry for carbs for the first time in almost 2 weeks. FML
I was always interested in HCG when I heard you can consistently shoot Peter North like loads.You can get HCG legally unless your specific state has labeled it a class iii drug.
Not willing to get caught or arrested so it remains a fantasy for now.
Edit: ECA stacks are awesome and stocked up on a year's supply worth when ephedra/ephedrine was banned around 2004. Don't get the shitty Ephedrine HCl 25 mg with 200 mg of Guaifenesin tabs as they're nowhere near as good or effective.
Next big thing in the minimalist/toe shoe world(?):
(http://www.wired.com/images_blogs/business/2013/01/mens-topo-line.jpg)
http://www.wired.com/business/2013/01/two-toe-shoes
Personally, I've always found toe shoes like Vibram 5-Fingers too ugly to take seriously, but I could see myself wearing these.
try it out and report back what does to your loadI was always interested in HCG when I heard you can consistently shoot Peter North like loads.You can get HCG legally unless your specific state has labeled it a class iii drug.
Not willing to get caught or arrested so it remains a fantasy for now.
Edit: ECA stacks are awesome and stocked up on a year's supply worth when ephedra/ephedrine was banned around 2004. Don't get the shitty Ephedrine HCl 25 mg with 200 mg of Guaifenesin tabs as they're nowhere near as good or effective.
Must be legal in my parts considering how there is a website devoted to the HCG diet in my state and apparently is located just a couple of minutes from where I live: http://www.hcgdesmoines.com/what-is-hcg.html
started trying 5/3/1 this week since you guys kept talking about itAre you doing the BBB variation or something?
either my stamina sucks because I don't usually rep more than 5 on a set or I play too much ball
I was only able to do 6 reps of 245 on my 3rd set of squats. After that I dropped to sets of 10, starting with 205. Each set felt crazy hard after the 7th rep and I had to drop further in weight after the 3rd set.
Another explanation could be that I did 5/3/1 deadlift on Monday when I DL 275 11 times and did 5 sets of good mornings with 155lbs
I was gassed afterward and ate a whole pizza and order of pasta at California Pizza Kitchen. The waitress was like WTF, where do you fit all that?
Been trying carb back-loading and my skin is shrinkwrapping over my muscles. Holy shit.
that was actually supposed to represent approval but now that i have unearthed this vein of insecurity i think we have to mine it a little and ask for pics
Groogrux,
I do a lot of travelling and time away from the office. A lot of times I said "fuck it" and stopped at Wendy's.
I recommend these: http://stevesoriginal.com/
Kind of pricey but you could probably make jerky yourself, vacuum seal it, and do the same thing. I keep a pack or two with me if I feel like straying. It's damn fine and stopped me from breaking.
Try them or make your own.
I'm developing my own paleo packs that I will be able to sell you sometime in the third quarter after I take some business classes. Maybe I'll start a Kickstarter, but I'm going to be blatantly ripping off Steve, so maybe not. The morale of this story is I found out how incredibly easy it is to make your own jerky and dry your own fruit and stick it in a bag with some nuts.
I'm developing my own paleo packs that I will be able to sell you sometime in the third quarter after I take some business classes. Maybe I'll start a Kickstarter, but I'm going to be blatantly ripping off Steve, so maybe not. The morale of this story is I found out how incredibly easy it is to make your own jerky and dry your own fruit and stick it in a bag with some nuts.I'd bite.
We're Americans.
Just weighed myself - down 23 pounds since I restarted three weeks ago. That is the fastest amount of weight loss that I've ever experienced. A lot of it is probably water weight but still...
Went dairy free, legume free, and my carbohydrate range is from 30-50 grams per day. My diet:
Breakfast - 4 Omega 3 eggs with chorizo, mushrooms, and jalapeno peppers. Used coconut oil as well but I'm considering adding ghee to mix things up.
Lunch - Rarely have time for it. Might eat a Paleo Kit if I'm feeling hungry (which is rare). On the weekends, I crack open a BPA free can of coconut milk and sip on it throughout the day.
Dinner - Half a pound of grass fed beef, half a pound of chicken, made some guacamole with lots of red onion, garlic, and spinach that I dip the meat in. I find I have to add more garlic and onion to mask the avocado taste.
After both Carb Nights so far my pulse raced all evening
I reeeealllly did not enjoy them like I thought I would
Cormac, what's your opinion on paleo baking? I want to hate it because it seems indulgent and silly.
what do you guys use for whey protein btw
what do you guys use for whey protein btw
Hitting a protein = weight in grams is a damn pain. In an effort to achieve this I've bought a whole rotisserie chicken and plan on eating half on one day. Also taking an extra scoop of whey protein. Even then its still cutting it close.
I just started looking up the carbs in the foods I'm eating, and it's ridiculous. I rarely, if ever, ingest grains, and yet I'm still probably going over 50g a day. Fruit has carbs? Fucking soy milk has carbs? At this rate, my ULC days will be nothing but lean meat, green vegetables, and water.Sounds about right.
You check the ingredients on this? I've been using ON Gold Standard for years but recently ideas the ingredients and they include soy and gluten. I wonder if whey is even necessary to build muscle considering our protein heavy diets.
Cormac, what's your opinion on paleo baking? I want to hate it because it seems indulgent and silly.
Also from a quick reading of Carb Night he didn't seem to say to stay away from gluten much. It wasn't as "paleo" as I was expecting if that makes sense. Granted Icould've missed it but it just seemed to me to be more "under 30gs of carbs a day" but not as much limits on to what you eat (except stay away from HFCS)_
Has any of you used FiveFingers shoes? If so can you recommend a model?
I've borrowed my roommate's ones, and I really dug them, but they were the classic model (and the wrong size).
Also from a quick reading of Carb Night he didn't seem to say to stay away from gluten much. It wasn't as "paleo" as I was expecting if that makes sense. Granted Icould've missed it but it just seemed to me to be more "under 30gs of carbs a day" but not as much limits on to what you eat (except stay away from HFCS)_
Carb Nite was written in 2005. A lot of it is outdated. The recipes/food suggestions are TERRIBLE, the sort of shit that was getting recommended to Atkins dieters 15 years ago. We know a lot better now.
You eat dark chocolate with soy in it too? It's cheap filler. The whole concept pisses me off, but I've been hyper-aware of it since I was a kid and my mom developed a severe adult-onset soy allergy. These days she runs a soy-free blog and Twitter!
let's go with 'Cult' for alliterative purposes BeezyIt is done, my liege.
Has any of you used FiveFingers shoes? If so can you recommend a model?
I've borrowed my roommate's ones, and I really dug them, but they were the classic model (and the wrong size).
I have 5 pairs of 'em :lol
Correct sizing is a must. The absolute best are what they now call the 'Classics' which are super simple. They're 'barely there' and once you break them in a bit they'll just feel like a thin sock.
(http://barefootrunningshoes.org/wp-content/uploads/2009/09/Vibram-FiveFingers-Classic-Men-Full.jpg)
Recently they've got more and more like regular sneakers, getting heavier and heavier - over-designed basically. OTOH, if you are going to run seriously in them, one of the specialist models is a good idea. I like the Komodo Sport (they seem to be calling it KMD Sport now) and the Sprint (these are pretty damn light). Bikila LS is also good but the lace tab attachment things are seriously fragile. The velcro straps will last longer. Basically the heavier and the more there is of the shoe, the better-suited they are to colder temps. So you might want to consider getting a light pair of Classics for spring and summer and one of the trail-running deals for colder months. As much as I like them though they are basically unwearable outside for 3-6 months of the year here in Japan, even with socks. In winter though, they are GREAT for wearing around the house....i keep a pair clean for this purpose.
If you get some, I HIGHLY recommend Tabio toe socks. They are so much better than the Injinji ones everyone seems to use in Crossfit circles. They literally absorb so much stink they are unwearable very quickly.
I was afraid of eggs for awhile, but after some research, it seems that the cholesterol isn't really an issue? I'm going to increase my egg consumption and dial back on bananas and soy milk. I've got to get used to drinking only water.
As far as the carb backloading goes, how often do you do it? I'm sure it's been answered in this thread more than once, but I wouldn't know where to begin looking.
Nobody asked you your opinion on why your body has become gross, inefficient, and weak. If you knew what you were doing, you wouldn't be in this mess. This is me:spoiler (click to show/hide)(http://i.imgur.com/wNtX9Fgl.jpg)[close]
Now look at yourself in the mirror. Stop crying. Now read this entire thread and implement the suggested diet and exercise changes or LEAVE. I ONCE WAS LOST BUT NOW AM FOUND. CORMAC DIED FOR YOUR SINS. LONG LIVE CORMAC.
you're kind of an asshole.
Chris Kresser: Yeah. Glutathione is extremely important. It’s the master antioxidant in the body, and a lot of studies show that glutathione depletion is associated with everything from autoimmune disease to cardiovascular disease. I actually talk about that in the High Cholesterol Action Plan a little bit. One of the main functions of glutathione is to promote healthy T regulatory cell function, and the T regulatory cells’ job is to, as the name would suggest, regulate and balance the immune system. So if you don’t have enough T regulatory cells or they’re not functioning properly, then the immune system is gonna go out of whack, and of course, that’s happens in autoimmune disease. And there aren’t too many diseases that don’t have some immunological basis, so glutathione is extremely important. And then we have studies that show that people who have autoimmune disease and cardiovascular disease often have low levels of glutathione.
So we want to do what we can to keep our glutathione levels up, and the best way to do that if you’re not ill and you don’t have glutathione depletion already is just eat a healthy diet. Glutathione precursors are present in a lot of nutrient-dense foods. Particularly, though, raw dairy has a lot of glutathione precursors in it and raw meats. Now I’m not necessarily recommending that people consume raw meat because there are some risks associated with that, but what I’m trying to point out is that pasteurization and cooking of meat and dairy dramatically reduces the glutathione content of those foods. Sulfur-rich vegetables, like onions, those also are good glutathione precursors in the diet. But probably the best glutathione precursor that’s accessible to people is the biologically active whey protein, like non-denatured, grass-fed whey protein made from raw milk. That’s the best way to naturally boost glutathione levels using a kind of a food-based thing. I mean, it’s a supplement, but it’s derived from a food.
Is deadlifting in the squat rack a thing now? Some dude got all pissy at me when I asked him if he was doing squat (cause I wanted to ask if I could work in with him.)
I hate university gyms.
Nobody asked you your opinion on why your body has become gross, inefficient, and weak. If you knew what you were doing, you wouldn't be in this mess. This is me:spoiler (click to show/hide)(http://i.imgur.com/wNtX9Fgl.jpg)[close]
Now look at yourself in the mirror. Stop crying. Now read this entire thread and implement the suggested diet and exercise changes or LEAVE. I ONCE WAS LOST BUT NOW AM FOUND. CORMAC DIED FOR YOUR SINS. LONG LIVE CORMAC.
Is deadlifting in the squat rack a thing now? Some dude got all pissy at me when I asked him if he was doing squat (cause I wanted to ask if I could work in with him.)
I hate university gyms.
spoiler (click to show/hide)(http://i.imgur.com/wNtX9Fgl.jpg)[close]
Unless you have some specific health problem that I don't know about, you could definitely run a full marathon. It's just a massive, massive timesink to train for one.
I'm running a half marathon in May as a big fuck you to all dedicated runners.
I'm running a half marathon in May as a big fuck you to all dedicated runners.
Kiefer posted a while back that he recommended EVERYONE, whether they're on CBL or CNS to not consume carbs in the morning. That doesn't mean you have to fast necessarily, just don't have carb laden foods until later in the evening.
And honestly, if you were going to eat something in the morning, bacon and eggs would be an excellent choice. An egg only has .4g carbs in it and bacon has none.
Everyone who wants to lose weight or everyone?
I can't tell if you're being serious because of the laugh gif. If you are, that doesn't make any sense to me, and I'd like to read about it.
1. Only eat carbs at night. I don’t care what lifestyle you’re looking to maintain, but if you resistance train, and especially if you’re doing Carb Nite or Carb Back-Loading, you should only be eating carbohydrates at night. The less active you are, the fewer carbs you should eat, and the closer to bedtime you should eat them. Researchers publish papers every day supporting this conclusion. This statement has been tested over and over again, and guess what? It works, period. This, by far, is the most powerful rule you can use to achieve your perfect body and maintain it forever.
When I'm done I'm going to deadlift twice my bodyweight and then key all the cars with 13.1 stickers in the parking lot.
My wife is a workout fiend. She's at the gym 6 days a week.
The Kiefer post still confuses me because it's on a page with tips for losing weight. I am not interested in losing weight, just running the most efficient (extremely active) machine. If he's saying fat sedentary people should eat no carbs, and if they do only at night, that's fine, I hope it works for them. But for the rest of us, I don't understand why humans would evolve to only eat carbs at certain times of the day.
just 'cause it's quicker to type again than search the last few pages - volume of food is what tips CBL into either fat loss or mass gain. I KNOW I said this to awesome-o yesterday :lol There is a sweet spot where you can do both. I can't find it for you.
And Kiefer is advocating a bodybuilding split type of routine, around 5 workouts per week, 2hrs per session. Most people won't need to backload before their workout. I can have a good workout 3 days after the last backload no problem. Just try the base protocol wherein you backload after the workout for a while and see how you do. If your workouts are bad, you may try doing a backload the night before. Again, there is a sweet spot, only you can determine where it lies.
If you ask a specific question I am happy to answer it, but I can't summarize two books in a single post.
I don't think I'd want to take an addictive substance to try and lose weight. Proper diet and exercise seems good enough for me.
I don't think I'd want to take an addictive substance to try and lose weight. Proper diet and exercise seems good enough for me.
You drink coffee, don't you? :smug
/Kiefer
I don't do half of the stuff Kiefer recommends - don't take leucine, whey hydrosolates, nicotine gum...or cherry turnovers. I would probably take the first two if they were available/cheap
I don't do half of the stuff Kiefer recommends - don't take leucine, whey hydrosolates, nicotine gum...or cherry turnovers. I would probably take the first two if they were available/cheap
What is the leucine supposed to do? I've seen it mentioned a blue million times, but I can't find anywhere that says why it's supposed to be good for you.
As for me, I already take protein and creatine. The protein I'm going to switch to has leucine in it, so I guess that's good.
I don't do half of the stuff Kiefer recommends - don't take leucine, whey hydrosolates, nicotine gum...or cherry turnovers. I would probably take the first two if they were available/cheap
What is the leucine supposed to do? I've seen it mentioned a blue million times, but I can't find anywhere that says why it's supposed to be good for you.
As for me, I already take protein and creatine. The protein I'm going to switch to has leucine in it, so I guess that's good.
haha, Mr Bronze Medal is so salty
It's definitely worth a read (moreso than John Grisham anyway :wag)
THOU SHALT FEEL THE WRATH OF CORMAC
do tell? I read Chuck Palahniuk's piece on steroids years ago, very entertaining. I'm sure he was exaggerating like crazy though
Any of you ever considered juicing up?The best thing about reading steroid forums (http://www.professionalmuscle.com/forums) are the newbies who only visit the site when their cycle doesn't go as planned. Then when someone calls them stupid for taking this shit without doing research they flip out and tell them they don't know what they're talking about. Just like most other fitness forums but with much more hilarious consequences. Guys who don't do proper PCT and can't get their dick up for months after their cycle. The worst part is that there are so many prohormones that are perfectly legal and sold in random nutrition shops to teenagers who are too stupid to realize what they're doing.
Just out of curiosity, I've been perusing stories from people who are "taking gear"
Freaking hilarious, I haven't laughed so hard in a long time
Gettin' downvoted on Reddit because I'm telling people that the secret to fitness isn't a self-help book and DVD workout programs. 8)
Sort of getting interested in this paleo thing, seems right up my alley honestly...Our favorite juice is protein powder laced water/milk.
do you guys make juices and smoothies? I've been getting into making juices at home so I wondered what your favorites were
Sort of getting interested in this paleo thing, seems right up my alley honestly...Our favorite juice is protein powder laced water/milk.
do you guys make juices and smoothies? I've been getting into making juices at home so I wondered what your favorites were
Sort of getting interested in this paleo thing, seems right up my alley honestly...
do you guys make juices and smoothies? I've been getting into making juices at home so I wondered what your favorites were
Working on body feminization exercises and I found this. Perfect for what I want. I already have thick legs and wide hips so this is good.
http://www.youtube.com/watch?v=8udQ-h4Y4BY&
If anyone else has tips on feminizing the body I'd really appreciate it.
I don't see how or why.
Sort of getting interested in this paleo thing, seems right up my alley honestly...
do you guys make juices and smoothies? I've been getting into making juices at home so I wondered what your favorites were
Well you want to go easy with sugar on paleo, so full on juices and smoothies aren't the best thing. Even proper juice (made 100% from fruit) has about as much sugar as soda.
I ternd to do smoothies with coconut milk and mix them most of the time with only one or two type of fruit. All kinds of berries are your friends as they're really low in sugar. Pear and coconut tastes great together and sits between berries and bananas regarding sugar content. Blueberries and basil is a nice combination if you want something a little different.
We don't really recommend exercises that make you "look like" anything, including a female. If you want to get fitter, stronger, faster, and eat better, stick around. If not, don't.
deep-fried foods are a problem as much because of the hydrogenated oil as the carbs, dude. If you enjoy them, you can put up with those effects on carb nite but CNS does nothing magical to make the body process them better. If you eat too much of it, you will feel really bad after a clean diet all week. Mashed potatoes or roast potatoes or something would give you much of the same enjoyment but none of the queasiness.
Why do you think mashed potatoes give you the same enjoyment as pizza? Is it because you're Irish?
Why do you think mashed potatoes give you the same enjoyment as pizza? Is it because you're Irish?
Chris Kresser is bumming me out again...apparently regular fish oil isn't good enough, it needs to be FERMENTED COD LIVER fish oil and only one company makes it :rolleyes
Here is what he linked -
http://balancedbites.com/2013/02/faqs-all-about-fermented-cod-liver-oil-and-why-i-dont-take-fish-oil.html
he's probably right but ugh
I buy my produce from the farmers market. Everything is either organic and/or locally sourced/grown on a small farm. I realize that I'm incredibly lucky to have something near my house year round.
SOMEONE ruined my weeks supply of spinach by throwing potatoes in it. Are potatoes really that bad? Cormac? :(
Nobody over 200lbs should be eating potatoes on a daily basis, nobody. The only way it is possibly going to help is if you're on one of Kiefer's protocols and fucked if i'm explaining all that again
Any difference on the scale?
Honestly I can't tell much difference yet from the pics
I got gout apparently last week :piss lab results just came back :piss
gunna leave carb nite I think, because all I really ate was meat and if thats what caused it then :piss
I think it can happen from a lot of things. You better back up your "too much meat" claims with evidence before I FUCKING SCOURGE YOU IN THE NAME OF THE ONE GOD CORMAC
Historically, gout was blamed on an overindulgence in food and alcohol, leading it to sometimes be called the “disease of kings.” But scientists eventually learned that, although certain foods might exacerbate the condition, gout occurs when uric acid (urate) builds up in the blood; crystals of uric acids then accumulate in the joints, triggering inflammation and acute pain. These findings led scientists to suspect that gout might result from a defect in the kidney’s ability to excrete uric acid, a byproduct of the metabolism of the amino acid purine.
Further evidence suggested that some people were genetically prone to gout. So Coresh and his colleagues conducted a large-scale genetics study to search for a gene associated with high blood levels of urate, the signature of gout. Their hunt led them to a gene called ABCG2.
Purines are found in high concentration in meat and meat products, especially internal organs such as liver and kidney. In general, plant-based diets are low in purines.[5] Examples of high-purine sources include: sweetbreads, anchovies, sardines, liver, beef kidneys, brains, meat extracts (e.g., Oxo, Bovril), herring, mackerel, scallops, game meats, beer (from the yeast) and gravy.
A moderate amount of purine is also contained in beef, pork, poultry, other fish and seafood, asparagus, cauliflower, spinach, mushrooms, green peas, lentils, dried peas, beans, oatmeal, wheat bran, wheat germ, and hawthorn.[6]
Higher levels of meat and seafood consumption are associated with an increased risk of gout, whereas a higher level of consumption of dairy products is associated with a decreased risk. Moderate intake of purine-rich vegetables or protein is not associated with an increased risk of gout
Basically, your body is unable to pump out this uric acid fast enough. So, maybe you need to target foods that are not so heavy in purines.
Most of those flavored nuts are fried in vegetable or seed oil too.
Don't eat nuts
The more I restrict my diet the worse my reactions to food have been. Decreasing tolerance? Even when I eat something I think should be fine sometimes I get the shits. I don't get it.
Don't eat nuts
why?
I doubt that link will be news to anyone much in this thread but by all means, read up
I noticed that I became lactose intolerant after traveling for about seven months in 2011, during which time I rarely had access to dairy products. Probably not a coincidence. I also get bloated a lot more easily than I used to. I might be gluten intolerant as well. I feel shitty when I have anything with grains lately.
here comes the Hypochondria Train
dumbell jump squats are pretty good for training legsI'll look into that. But what about my booty? :-* :-*
here comes the Hypochondria Train
Not really, back in the days when I was 275 pounds or thereabouts, I would have moments where I could hardly breathe after eating a big ass meal. I suppose it was a warning sign to get my shit together.
deadlifts are also pretty awesome for legs and glutesWill do
probably thinking "that dude has bad form"
Blue - she probably is just waiting for you to take your pussy weights off the bar so she can do a real woman's workout
My father confirmed the extremely hot gym rat chick really is checking me out. I don't understand what happening I feel like this
(http://img.imgcake.com/1313782970809de.jpg)
I think it may be because I'm so indifferent to her presence and focused on my workout that she's trying to alley cat ma' shit. But I don't know man. She walked in front of me as I was spotting my father on the bench... that ass is like... oh man. Its fat but fit. My... my concentration is fading.
also, how are your air squatsI haven't done those in a while, but my form was good when I did. Maybe I'll just add weight to that? Unless that's fucking stupid.
maybe you could just do some of them and then do some more. if that's not too complicated:'(
oh god all this power has gone to my head hasn't it
probably thinking "that dude has bad form"
I'm just standing around tho'! But I'ma just believe she wants dis' dickBlue - she probably is just waiting for you to take your pussy weights off the bar so she can do a real woman's workout
Reality bites. She's hardcore though so this is probably the case.
One dude tried to bench three plates, had one spotter and they both couldn't get it back up after the initial push. Was scary to watch.
Cormac, remember when those guys were saying silly things in the fitness thread? Haha, good times, man.:lol
Hey FitnessBore. I`ve been reading this thread for a while so I thought I`d come out of my cave and get some direct participation going. What would you folks recommend for a stalled overhead press? That shit just aint moving for me.
My father confirmed the extremely hot gym rat chick really is checking me out. I don't understand what happening I feel like this
(http://img.imgcake.com/1313782970809de.jpg)
I think it may be because I'm so indifferent to her presence and focused on my workout that she's trying to alley cat ma' shit. But I don't know man. She walked in front of me as I was spotting my father on the bench... that ass is like... oh man. Its fat but fit. My... my concentration is fading.
what is your routine for shoulders? 1rm max and your weight?
<sucks teeth>
Got two black shirts?
<sucks teeth>
Got two black shirts?
Yes sir. Pants, boots, and socks.
Also try not to waste too much energy holding the damn barWendler says this in 5/3/1 also. You waste a lot of energy with indecision on OHP.
either push it up or stop
too many people stand around too long with the bar once they near their max
you got to be efficient jf you wanna keep improving
My father confirmed the extremely hot gym rat chick really is checking me out. I don't understand what happening I feel like this
(http://img.imgcake.com/1313782970809de.jpg)
I think it may be because I'm so indifferent to her presence and focused on my workout that she's trying to alley cat ma' shit. But I don't know man. She walked in front of me as I was spotting my father on the bench... that ass is like... oh man. Its fat but fit. My... my concentration is fading.
ask her what her name is and ask her out you pussy
Cormac: thoughts on pepper?
Cormac: thoughts on pepper?:rofl
can't wait for later this year when a report comes out that water is bad for you
Eggs are not a problem when eaten with fat, he says
Just got the CBL ebook, already found I may be eating too many eggs all at once? (just the 4 but still). Have to refine my post workout meal structure. I love how he gives you a good in depth look into the logic behind CBL at the cell level.
Just got the CBL ebook, already found I may be eating too many eggs all at once? (just the 4 but still). Have to refine my post workout meal structure. I love how he gives you a good in depth look into the logic behind CBL at the cell level.
What did he say was wrong about eggs?
Just got the CBL ebook, already found I may be eating too many eggs all at once? (just the 4 but still). Have to refine my post workout meal structure. I love how he gives you a good in depth look into the logic behind CBL at the cell level.
What did he say was wrong about eggs?
Just that too many in one meal can cause an insulin spike (states 6 would be too much)
I pulled my hamstring sparring the other night. Fuuuuuu seems like I won't be squatting or dead lifting for a couple of weeks at least
kickboxing. I'm going to start the Bill Starr Rehab protocol. Hopefully In 2 weeks or so I'll be back to squattingI pulled my hamstring sparring the other night. Fuuuuuu seems like I won't be squatting or dead lifting for a couple of weeks at least
what kind of sparring?
Goddamn, you know what, fuck it.
I can't say a simple thing on this board without someone making some shitty snarky remark. If we're talking about what's wrong with burger buns, clearly not being as knowledgeable as others in regards to this diet are the problem and not just the harmless questions about burger buns. I say people who don't help these people are idiots. But noooo, someone has to twist it. Every single post. Fuck this board, I'm out.
It would be less wrong if you'd stop posting, Methodis.
I think I need to start a big .txt file of all this shit I should just re-post in these threads rather than typing it all out again.
Anyway, I like to make fruit salads with yoghurt, and some nuts to boost the fat yet more. I'm still searching for some way to sensibly add more protein to that.
(i know, i should just jizz in the yoghurt, no-one would even notice. it's tiring though)
Goddamn, you know what, fuck it.
I can't say a simple thing on this board without someone making some shitty snarky remark. If we're talking about what's wrong with burger buns, clearly not being as knowledgeable as others in regards to this diet are the problem and not just the harmless questions about burger buns. I say people who don't help these people are idiots. But noooo, someone has to twist it. Every single post. Fuck this board, I'm out.
From what I've read, coffee's negatives in regards to this lifestyle don't seem to be a huge issue if you consume it in moderation. Too much apparently is linked to decreased insulin sensitivity so it could lead to weight gain, but I don't think a cup a day is going to ruin you.
Of course this is coming from an ignorant cuntpleb who doesn't deserve to freely discuss their observations and curiosities regarding such things, so, there's that
What's the matter with gluten free stuff? I almost picked up some gluten-free bread at the store tonight but I was already wallet-deep in steaks, eggs, and veggies. Plus the premise sounds disgusting anyway.
Also, what are some of the alternatives for burgers? I made a pretty bitching turkey burger a half hour ago but I know bread shouldn't be consumed very frequently.
I do quite enjoy this diet so far. It combines pretty much everything I love...while getting rid of some other stuff I love but eh fuck it.
Tomorrow's dinner is gonna be some steak and brocoli. Mmmm.
As of today, I've lost 26 lbs since starting CNS on 1/2/13. It's not as much as I had hoped it would be, but I've had a bad week. I didn't sleep well, I didn't exercise at all, and I didn't eat very well (even though I stayed under 30g carbs per day).
On my carb nite's I mostly break out in sweats and my heart races for a while. Can't quite take anything away from it yet, if the point of carb nite is to throw a wrench into your bodies adjustment to LC - maybe it's just what that feels like.
I assume you measure your blood sugar regularly? How does it respond to the carb nites?
Heart racing doesn't sound great though.
it took me a second to realize you were calling me gay
Are you fatNah.
do you mean coconut milk?Nope. Coconut oil
do you mean coconut milk?I see you haven't met the paleo crowd yet.
I should eat avocadeo for breakfast most often. Ate just one of those and have been full all day. Ate some celery for lunch. The paleo diet continues! :punch PALEO TUNA SALAD FOR DINNER TONIGHT! :punch
Worried the balsamic vinegar and dill recipe I'm thinking won't taste as good as traditional tuna salad without the mayo.
I should eat avocadeo for breakfast most often. Ate just one of those and have been full all day. Ate some celery for lunch. The paleo diet continues! :punch PALEO TUNA SALAD FOR DINNER TONIGHT! :punch
Worried the balsamic vinegar and dill recipe I'm thinking won't taste as good as traditional tuna salad without the mayo.
disgusting.
If you really must have alcohol, switch over to wine for a few weeks and see how you like it. I've been buying red wine for the last few weeks and I've been off beer completely since then.
hark at the voice of experience lads
two whole weeks
hark at the voice of experience lads
two whole weeks
:nuhuh :nuhuh :nuhuh
I'm just repeating what I read!
hark at the voice of experience lads
two whole weeks
:nuhuh :nuhuh :nuhuh
I'm just repeating what I read!
Methodis, you getting into better shape though?
all I hear you talk about is eating
Thanks for suggesting Mark Sissor's articles. I found some quality info.
One final question regarding diet alterations (that I'm sure will piss you off): how down are you on protein bars? I've been increasingly consuming them over the last couple of weeks, usually one with my morning coffee mostly for its convenience. The ones I pick up are store bought, 180 cals, 20g of protein, 2g of sugar, and 15g of carbs. I haven't looked too much into them to recognize fine prints, but I'm sure you did and I'm willing to listen.
Do you pour sugar on your bacon too?
yes, i've lost up to 160 pounds so farUh, Methodis, towel rack.
Sometimes, when you're always running late for classes. :gloomy
i really doubt that amount of food with no fat is going to do anything other than make you hungrier later. Put some butter or coconut oil/milk in your coffee and see how that goes (or even heavy cream if you're a pussy)
I'm sorry if this is too much planning or too inconvenient but it's hard to recommend these protein bars under any circumstances. If the protein in 'em is from whey anyway (and why would they use a more expensive source...), why not just have a whey protein shake in the morning and add some fat to it? Then you have no carbs to screw up your fat-burning.
I probably misunderstood but is the time from when you've eaten your last meal, sleep and then fasting till noon putting in a state where muscle tissue will be broken down? I've been really strict about getting something in my stomach when I've hit the 13 hour mark without food (basically shifted breakfast forward three hours).
yes, i've lost up to 160 pounds so farUh, Methodis, towel rack.
First may Thai lesson tomorrow. :)
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
You need to go do it tomorrow if funds permit. These arbitrary conditions you ar setting up are like a smoker saying he is going to quit after he smokes this last carton.
Anyone have any opinions on P90X?
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
Has anyone at any gym in all of history ever given a crap if someone showed up and was a bit out of shape?
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
Has anyone at any gym in all of history ever given a crap if someone showed up and was a bit out of shape?
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
You need to go do it tomorrow if funds permit. These arbitrary conditions you ar setting up are like a smoker saying he is going to quit after he smokes this last carton.
Well it's not really procrastination for me. I'm just em arazsed by my physicality and body. I avoid gyms because of it.
I don't want to join a gym unless it is crossfit. I will get into crossfit in a few months but I want to get more in shape so I don't walk into the crossfit gym looking pathetic.
This is meant to be tough love, so don't take it the wrong way but this sentiment is procrastination distilled. It's bullshit.
You need to go do it tomorrow if funds permit. These arbitrary conditions you ar setting up are like a smoker saying he is going to quit after he smokes this last carton.
Well it's not really procrastination for me. I'm just em arazsed by my physicality and body. I avoid gyms because of it.
But it is. You just have set up these parameters to buffer yourself from the guilt of not going.
Body dysmorphia doesn't just go away when you lose 10-20 lbs or whatever .. It's a continual battle for the rest of your life. Even when you are in great shape, you will still look in the mirror and only see the flaws.
body dysmorphia is shit and it sucks waking up some days and feeling like you literally lost nothing even though you really know its not true and then you look in the mirror and youre just like " :-\"
I'm averaging about 5 lbs a week dropped since I figured out how to have a correct carb nite. Insane. I went from hating this diet to reccomending it now. Thanks again Cormac and Googrux :bow
I'm more of a kung fu person, but I need a real physical martial art to help me achieve the body I want. That school also teaches karate, mma, and bjj.breh, all good martial arts schools have heavy conditioning exercises, unless you're going to a some form factory. For example here's a very small part of my kung fu school's basic conditioning set...
I do worry about my body (mostly my knees) due to the training muay Thai requires but life is life.
http://www.youtube.com/watch?v=HT2sJtknMi0
http://www.youtube.com/watch?v=3Yr75_WwKAc
How many carbs do you average on a non carb nite day if i may askThe only carbs I consume are from veggies so I don't really count, but definitely less than 30 grams I'd imagine.
So, last year I walked a 3k charity event (it was supposed to be a 5k run, but cold weather got the best of it) andYou'll probably run into trouble either way IMO. Carb restrictive diet + cardio is kinda hell. I'm not saying you won't be able to do it, you probably just won't be feeling 100%. If I were going to do it, I'd go for endurance and lower speed instead of high intensity.ranparticipated in a Tough Mudder in October.
This year, I'll be doing the 5k charity race again (although it's for muscular distrophy, and I don't think anyone will actually run in it), and the Tough Mudder in October. I'm also thinking about doing a couple of other races/obstacle 5k's.
I know that Kiefer is hardcore against cardio, but how should I train for this and still keep in line with the CNS guidelines?
So, last year I walked a 3k charity event (it was supposed to be a 5k run, but cold weather got the best of it) andranparticipated in a Tough Mudder in October.
This year, I'll be doing the 5k charity race again (although it's for muscular distrophy, and I don't think anyone will actually run in it), and the Tough Mudder in October. I'm also thinking about doing a couple of other races/obstacle 5k's.
I know that Kiefer is hardcore against cardio, but how should I train for this and still keep in line with the CNS guidelines?
I'm planning on going back to this boxing gym that I tried out a few months ago, which I stopped cause work suddenly picked up and i couldn't go anymore. Was curious, is 4 weeks of diligent weight lifting enough time to see noticeable improvement in muscle size, or is that too short?
Also, I'm very skinny with an extremely low body fat percentage.
I'm planning on going back to this boxing gym that I tried out a few months ago, which I stopped cause work suddenly picked up and i couldn't go anymore. Was curious, is 4 weeks of diligent weight lifting enough time to see noticeable improvement in muscle size, or is that too short?
Also, I'm very skinny with an extremely low body fat percentage.
yeah, they have produced some of the strongest people on the planet, can't hate their methods. Although probably total overkill for most people
This 10 week study took a group of 43 men of normal body weight between the ages of 19 and 40 who all had some degree of weight training experience. These men were then split up into 4 different groups:
Group 1 did NOT do any form of exercise, and did NOT receive any form of steroids or drugs. (Natural guys doing no weight training.)
Group 2 did NOT do any form of exercise, but they received weekly injections of 600 mg of testosterone enanthate. (Drug users doing no weight training.)
Group 3 DID exercise, but they did NOT receive any form of steroids or drugs. (Natural guys doing weight training.)
Group 4 DID exercise, and they also received weekly injections of 600 mg of testosterone enanthate. (Drug users doing weight training.)
All of their diets (calorie intake, protein intake, nutrient intake, etc.) were standardized according to each person’s body weight, recorded, verified and adjusted when needed. The 2 groups who WERE weight training (groups 3 and 4) followed the same supervised workouts each week.
Meaning, with the exception of the fact that some groups were or were not weight training, and some were or were not using drugs… everything else (diet and training) was equal and even.
The Results
Group 1 (no exercise, natural) experienced no significant changes. No surprise there.
Group 2 (no exercise, drug use) was able to build about 7 pounds of muscle. That’s not a typo. The group receiving testosterone injections and NOT working out at all gained 7 pounds of muscle.
Group 3 (exercise, natural) was able to build about 4 pounds of muscle.
Group 4 (exercise, drug use) was able to build about 13 pounds of muscle.
The only real frustration with PEDs is individuals feeling bad cause they can't meet the same goals as those who are juicing.I don't think most people who used PED's sell themselves as something they're not. The hiding that's caused by it is because of the legal issues and media/social misconceptions that have been associated with PED's. I know people IRL and I spend some time on some steroid forums and none of them have any problem with admitting use to most people because they know it's not some magic potion and they still bust their ass to get where they are.
Personally I see no problem with it, but hiding it and selling yourself as something you're not can be a social and competitive problem. Unless you're specifically competing then you should never compare you or your progress to others. Your only competition is the iron. That fucker is going to leave the floor and every month more of it is going to leave the floor.
I don't think most people who used PED's sell themselves as something they're not. The hiding that's caused by it is because of the legal issues and media/social misconceptions that have been associated with PED's. I know people IRL and I spend some time on some steroid forums and none of them have any problem with admitting use to most people because they know it's not some magic potion and they still bust their ass to get where they are.
That's the underlying issue then. Basically I workout with my father and whether we go in or not depends on if one of use wants to go in or not. He's been working later which has off days coming more often due to tiredness (still hitting up 4 days out of the 7 though at a minimum). They just haven't been successive.
Good luck finding a doctor with any understanding of them, who isn't just going to recommend that you don't do them because that's the most insurable policy
Blue, why can't you work out without your dad?
haha, this is what happens when the thread dies for a week, you all leap off the wagon with both feet
Been doing squats and benching :-[
Can you bench 2 plates?
squats for devo?
dat ass?
Cormac, can you please recommend some Omega 3 oils?
I remember you saying something recently about how it has to be liver oil or something like thatBeen doing squats and benching :-[
Can you bench 2 plates?
Cormac, can you please recommend some Omega 3 oils?
I remember you saying something recently about how it has to be liver oil or something like thatBeen doing squats and benching :-[
Can you bench 2 plates?
well, the current platonic ideal seems to be Fermented Cod Liver Oil (FCLO) but there is only one company that makes it and it is insanely expensive. Even Eric P tapped out after a month on it (which seemed to go very well) and it is WAY too expensive for me to import.
Andy, CBL needs a lot more tweaking than CNS. You could very easily find yourself gaining weight instead of losing it. Until you get rid of a bunch more fat, I would stick with CNS and just try to keep your weights as soon after carb nite as possible. Performance has to be secondary to losing fat and getting healthy. If you need more energy before a workout, DRINK MORE COFFEE! It mobilizes fat, among other things.Yeah, I thought I had read that from John Kiefer that CBL was for gaining mass with minimal fat gain and Carb Nite was for losing fat without losing muscle mass and that the two were not interchangeable for the same goals.
haha, this is what happens when the thread dies for a week, you all leap off the wagon with both feet
I wish I had a proper scale that I could weigh myself maybe once a week on. I got a bathroom scale and even knowing not to question every fluctuation and probable measurement error and trying to mentally fit a trend to the scatter - it's still all fucked and I can't make heads or tails of my body's responses.The problem with shittier scales is just how inaccurate they are. Stepping on a slightly different area can change it 2 to 3 lbs sometimes. It sucks. When I was obsessed with the number on the scale I placed tape where my heel and big toe should go so that I stepped on it the same way every time. Kinda (okay, not kinda. Completely) pathetic. But it did help with my OCD issues regarding weight.
After plateauing for a couple of weeks my weight just seemed to plunge like 5+ lbs overnight.
If I don't get sore I feel like I didn't get a good workout in. Last year I was in a car accident and people asked me if I was sore. I had to tell them that I didn't know because I work out.
this guy is my brother
http://www.youtube.com/watch?v=syhb3z4pTFQ
the latest Paleo solution goes over some of the Westside stuff Smooth - the rationale behind chains etc. Marc Bell is the guest, who is also a big proponent of Kiefer's stuff. Good listen
Soreness doesn't ever really stop if you train hard but serious DOMS shouldn't be occurring regularly unless you are doing new exercises (or just go completely OTT, like a 20rep squat or something). I got it a lot when doing Crossfit (and doing random shit all the time) but just doing kettlebell stuff of equivalent intensity doesn't give me DOMS 'cause they are movements i'm used to.
I got stupidly drunk two days ago off of Vodka and in the process broke my plateu and lost 5lbs.alcohol is a great way to purge water weight
Bodies are fucking weird
edit grats blue :)
Bringing a personal 2 liter soda to anything gaming related is totally a neckbeard thing to doTennis players do this all the time. No neckberads either.
Mountain Dew was literally the only thing I used to drink and i'd drink a 12 pack of cans a day. I'm glad I don't touch that shit anymore. Hell soda and home baked stuff with milk in it I can't eat at all anymore without getting a really disgusting aftertaste of syrup/milk
google "Mountain Dew Mouth"
is this a good deal for a kettlebell? also do you think i should get the 35 pound one instead?
https://www.onnit.com/onnit-kettlebells/?pid=184
65 bucks for a 45 pounder, not including shipping, afraid of what that'll come to :-X
Is it normal to fart when doing heavy exercises?
Should have had someone take a pic while you're working out so we can all rub our nipples together
Look, you want to take pictures of yourself, that's fine. But at the gym? The only time cameras are allowed at the gym is when you're accomplishing an incredible feat like deadlifting three times your weight or box jumping your height. Take your self portraits a home like Brand New and the rest of us.
Look, you want to take pictures of yourself, that's fine. But at the gym? The only time cameras are allowed at the gym is when you're accomplishing an incredible feat like deadlifting three times your weight or box jumping your height. Take your self portraits a home like Brand New and the rest of us.
Look, you want to take pictures of yourself, that's fine. But at the gym? The only time cameras are allowed at the gym is when you're accomplishing an incredible feat like deadlifting three times your weight or box jumping your height. Take your self portraits a home like Brand New and the rest of us.
I'll deadlift YOU
Had my first full workout today, after an orientation training last week. Felt great! It's been four months since I was last at a gym.
I tried that and gave it up again after missing a couple weeks at the gym due to traveling. Back to 5x5 for a while.Yeah it doesn't lend itself well to an inconsistent schedule. I'm switching back to 5x5 after this next cycle because I'll be traveling for work so there will no point in staying on 5/3/1. After the first cycle I really started to like it more. The percentage increases are surprisingly taxing even though there's such little volume on the program.
It's all right, Blue, I gots your back. :-*
(http://i687.photobucket.com/albums/vv235/iamboog/gymshot_zps837de0a5.jpg)
She's been doing the assisted pull-ups at the gym and using a chair to assist her on my doorway pull-up bar. She's gone from not being able to move at all to being able to pull her self an inch or two from a dead hang, but nowhere near a pull-up yet. People have recommended using an Australian pull-up bar but I don't see how effective that can be as you're training different my muscles since the position is different.You're obviously a romantic man, with an air of mystery about you (urban escapes without using twitter etc).
I wonder if kipping is an effective training tool or not.
What do you guys do for lower body?
A2G squats and deadlifts are all I've done for lower body the last few months. I don't know if I'm balling too much but I've plateaued a little bit recently.
I'm gonna add some accessory lifts to see if I can improve my DL and squat again. My goals are A2G squat 4 plates and DL 450 in 3 months.
Here are the accessories I'm gonna start doing,
Seems like it would be A LOT safer just to buy a weighted vest (for the first and third exercise).
weighted vests just aren't very heavy though - a sandbag would be my choice
Smooth - first thing I would try is front squats (which hit the quads more than back squats)
lunges too but i guess you're already doing plenty of plyo
Glute and ham raises are a nice exercise I picked up from 5/3/1 that work the shit out of your... well, glutes and hamstrings. If you're going to focus on strengthening your quads I'd suggest hitting your hams as well to be balanced and avoid injury.
i've tried to use coconut flour for stuff like stews and it just unfortunately doesn't workI've never tried it for stews. I've used it for stuff like tortillas, waffles and pancakes. It's the only flour substitute I really use. But then again, those are pretty much the only things i use flour susbtitutes for (95% tortillas).
i've taken to leaving flour substitutes our of pretty much everything i make
except for salmon cakes which are amazing for lunch
What are you eating on top of these "paleo" pancakes/waffles?peanut butter. I don't care about "paleo" honestly. I never try to make anything paleo. I would just to minimize carbs.
No one past the age of 12 should be eating that Skippy shit. :yuck:(
Only last week, actress Gwyneth Paltrow provoked the wrath of the dietetic establishment while she was promoting her new low-carb, gluten-free cookbook, by saying she avoids feeding her children bread, rice and pasta.
:heartbeatHad my first full workout today, after an orientation training last week. Felt great! It's been four months since I was last at a gym.
Don't be scared of Biz! Post the photo! :maf
Troy,
I know far too many men whose go-to photo face has become that zany one-raised-eyebrow thing that twentysomething dudes are fond of affecting these days. Here and here and here are some examples and you've undoubtedly seen many more. It has touches of Dr. Evil but, like, a winking, clever version, or so the eyebrow-raiser seems to think./quote]
(http://www.slate.com/content/dam/slate/articles/life/gentleman_scholar/2013/04/130417_GENT_Pose.jpg.CROP.article250-medium.jpg)
(http://i.imgur.com/yxKZDJDl.jpg)
Had a shaky mitt; this came out blurry. Weird.
Here's the :nsfw half-Monty for the curious, or people needing a Heartbreak Kid texture reference for chest hair:spoiler (click to show/hide)(http://i.imgur.com/OYaYHikl.jpg)[close]
Need to work on my gut, a small tire, and build my arms back up to where they were last October. :-\
The Rock needs to start collecting his trademark money,
(http://24.media.tumblr.com/tumblr_lzu75pT5JS1qgwxx1o1_400.jpg)
No juice like fruit juice. It's a big fucking thing down there now, and it's spreading.
Every time someone tells me about their fad diet I want to rip off my shirt and scream, "LOOK AT ME! YOUR DIET AND YOUR GOD IS INFERIOR!"I can't do that... yet!
on juice like steroids?
They're eating other stuff, but there's a whole thing about what juices and what not you're supposed to eat when.No juice like fruit juice. It's a big fucking thing down there now, and it's spreading.
oh. well, best of luck to them
They're eating other stuff, but there's a whole thing about what juices and what not you're supposed to eat when.No juice like fruit juice. It's a big fucking thing down there now, and it's spreading.
oh. well, best of luck to them
Wooooo I gots my blue belt in BJJ. Weight stabilized at about 185, doing weight training now and starting to get beefier :expert
i dont even notice I "fast" anymore, it's just normal routine.
Just remember clients don't wanna hear that they're wussies who don't try hard enough
i'm curious if it's because someone watching them forces them to use better form and push themselves harder. so it's social pressure. imagine how much stronger you'd get if your father was watching you and just slowly shaking his head.My money is on social pressure.
maybe that's just me.
Smooth: I haven't tested my 1RM since I started 5/3/1 about 5 or 6 months ago. But based on my progress since then I would say that OHP is around 175 (strict), bench is around 270, deadlift is around 350 and squat is around 280. I'll be testing my 1RM's in 2 weeks so I'll know for sure then.
stepped on a scale today for the first time in a year or sospoiler (click to show/hide)213. down from 340+[close]
So I'm thinking about doing Carb Nite to lean out quicker since I feel I already a pretty good base six months in. Lean out then bulk again with Back loading. My one concern is this, is it still ok to hit the weights as frequently and as hard as I do when doing carb nite? I'm averaging 4 days of lifting a week and planning on doing two days of HIIT. Would this be too taxing and break down whatever gains I've built? I understand the point of Carb Nite is rapid fat loss while maintaining current muscle mass but I just want to be sure.I did Carb Nite for 6 months on 4 days of lifting a week. You should be fine I think. If you start to feel like you're losing strength quickly just up your calories or lower your intensity a bit. Play it by ear
What do you guys think of weight gain powders/shakes? Effective in building mass?weight gain powders/shakes are usually just loads of calories with little or no nutritional value. If you're just looking to pack on calories why not go with something like adding some oils or cream to food?spoiler (click to show/hide)Have I asked this question before? D:[close]
stepped on a scale today for the first time in a year or so:whewspoiler (click to show/hide)213. down from 340+[close]
weight gain powders/shakes are usually just loads of calories with little or no nutritional value. If you're just looking to pack on calories why not go with something like adding some oils or cream to food?
Fiancée's breath makes my eyes burn. I think she's in ketosis. Need to test her urine to be sure.
:mouf
We were talking about it and my 70 year old step mom overheard and said, "Ketosis? I did that in the 80s for a year. I lost a lot of weight." I've seen pictures of her from then and she looked pretty bangin' for a 40 year old.
Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!
Totally doable. Are you doing speedwork?Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!
I'm very happy with it, but it's really not that fast compared to hardcore runners. I average about 9 minute miles.
this was an interesting article about how processed foods manufacturers are trying (in small degrees) to move towards healthier ingredients. the article is 2/3 shit talking people like me and 1/3 actually cool informationGood read. Although the author seems to judge "bad foods"by the traditional standard of "high fat and calories!"
http://www.theatlantic.com/magazine/archive/2013/07/how-junk-food-can-end-obesity/309396/?single_page=true
Down to 92.6 kg from 98, three months ago. If I actually cut carbs, I'd probably look like Brad Pitt in Fight Club -- the one after a fight, and with less hair.make it happen!!
What?
What?
Keep at it, but just remember that progress is measured in months and years, not days.
Also, GOMAD is meant for people that are serious about weightlifting. Building muscle. IIRC, you are someone that doesn't have access to weights. So, you are just going to get fat and bloated on GOMAD.
'Skinnyfat' is not a good look to shoot for.
Ever think about investing in a weighted vest? It could really compliment your goals and apprehension to free weight training.
Totally doable. Are you doing speedwork?Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!
I'm very happy with it, but it's really not that fast compared to hardcore runners. I average about 9 minute miles.
Should be the same for cardio. Soreness might take a couple of days to go away, but the soreness will be much less after you go running the next time and after a couple of weeks you probably won't feel sore anymore at all (unless you greatly increase your pensum.
ALso, I don't want to sound like an ass but 1,5 km in 15 minutes? That's basically moderately quick walking (although quick walking seems to be actually more healthy than actually running).
It also made me wonder how fat people run. Surely all the shit wobbling around must slow you down.
If you're unfit I'd try to start with about 20 minutes at a steady pace, run a bit slower if you need to take breaks. In the mid term, something around the 45 minute mark should be your goal, as you only really increase your stamina if you run for longer than 30 minutes.
Holy shit. Yeah that's small.
What routine are you following to put on size?
Signed up for another half marathon in October. My "one a year" rule is being flung to the side.Yup, you need some speed work. And hill work. And a better running plan.Totally doable. Are you doing speedwork?Damn dude. I'm either awful at running (probably) or that time is damn fast. After an hour at 6mph I am fucking dead. Good job!
I'm very happy with it, but it's really not that fast compared to hardcore runners. I average about 9 minute miles.
I've been trying to, but nothing serious. I need to be able to push myself hard near the end of a race. My old pattern was totally pumped at the beginning, run full speed for 5 miles and then hit a wall. I'm doing really well at the consistent 9 minute miles, but then near mile 11 I'm toast and cannot find the energy to step it up at the end.
I worked out two days ago and my body is still slightly sore. Not sore enough that it would prevent me from lifting, but is it okay to continue, or should I rest until I'm at 100%?workout some different body parts. Are you following a written routine? If so, just follow the routine.
I worked out two days ago and my body is still slightly sore. Not sore enough that it would prevent me from lifting, but is it okay to continue, or should I rest until I'm at 100%?workout some different body parts. Are you following a written routine? If so, just follow the routine.
I was just reading through a post from DH Kiefer about Vibrams. Looked through the comments and one of the first posts was from Cormac. He's still out there, fighting the good fight.
Okay, so I'm now a full month after being on my new diet, and the good news is, overall I've made a net gain of 8 lbs. :rock (though technically, that's more like what I've gotten out of two weeks, sine it took two weeks for me to lose a few pounds and then gain them back)its because its not muscle. Ten lbs in a month is steroid territory. 1 or 2 lbs of that is muscle. The rest is fat, water and weight from the extra food. Keep on truckin buddy.
Here's the thing though. While I'm glad I seem to be making progress, my appearance hasn't changed noticeably. My wrists and forearms are still skinny looking as ever.
Don't get me wrong, I wasn't expecting much difference if I had gained a pound or two, but I figured once I got close to 10 lbs. I would see noticeable improvements. How much do I have to gain before I start seeing actual results?
For lifting, at what point do you go and increase the amount of weight?what routine are you doing? Its different based on the routine. But you are usually going for more reps or weights each session.
For lifting, at what point do you go and increase the amount of weight?what routine are you doing? Its different based on the routine. But you are usually going for more reps or weights each session.
That's not a routine really :lol A routine is based around the concept of steady progression.
Did you end up getting a barbell and weights? Or are you dumbbell only?
I hate you, Oblivion.
For lifting, at what point do you go and increase the amount of weight?what routine are you doing? Its different based on the routine. But you are usually going for more reps or weights each session.
Dumb bell curls, 10 reps at 3 sets. You're supposed to increase weight every session??
Actually, can someone just GIVE me a muscle building routine? Probably might be easier than just making things up as I go along.
Oblivion, to be completely honest you're going to have very limited options with dumbbells only and that low of weight. You'll be done with that weight after a week or two most likely. Do you have a bench at least?
Oblivion, what is your goal? Why are you lifting weights?
Oblivion, I've seen this same conversation with you about 20 times now over the past 4-5 years on here and GAF.
Either invest in more dumbbell weight or in a gym membership. Dumbbell weight is pretty cheap and can go a long way, but it has limitations. That would the minimal solution. But yes, I would say join a gym and start Stronglifts or Starting Strength as your program. If you're serious that is your best option.Oblivion, to be completely honest you're going to have very limited options with dumbbells only and that low of weight. You'll be done with that weight after a week or two most likely. Do you have a bench at least?
Yeah, I do. But it's probably looking like I gotta sign up for a gym, right?Oblivion, what is your goal? Why are you lifting weights?
I'm super skinny, and I just want to gain a little mass. At least enough to look like a normal human being, anyway.
I suggested two of them, bro!
Ok jerkos, I signed up with a gym for two months.
NOW can someone suggest some workout routines?
Good job, spergo, you didn't post any reps.
No squats or overhead press??
Ok jerkos, I signed up with a gym for two months.
NOW can someone suggest some workout routines?
No problem, buddy, got ya covered:
http://www.thebore.com/forum/index.php?topic=32900.0
Just wanted to announce in here that I've decided to up my exercise levels, I finally bought a new bicycle in June (my old one got stolen a year and a half ago) and after some windup I've now set a target of 100km on the bike per week. Just done 115 or so this past week, and will try to keep this up until it gets too dark/cold/snowy here. I will be combining this with my regular capoeira classes which I do 2-3 days per week to see if I can lose some of my flab!
I am back in Japan, going to the gym for the first time in over two weeks today. I feel like a sack of dough; I'm a-scared to get on the scale...! (But I can't wait to get back into my routine.)
Can't deadlift or clean in the power racks? Totally acceptable. It's not like you're curling in there. *looking at Oblivion*
Your forearms will grow best with compound movements, not isolation. Stuff like pullups, deadlifts, overhead press and dips. And isolation exercises are harder to progress on than compound exercises. That's why curls are giving you the most trouble. Its more of an assistance exercise that you shouldnt worry about as much.
I do curls too so I'm not trying to be a dick by the way. Haha
Day 5 -Congrats man. You should raise your lower body lifts by 10 lbs every session and upper body lifts by 5 lbs every session.
Bench press: 3 sets of 10 at 65 lbs.
Pull ups: 3 sets of 8
Squats: 3 sets of 5 at 100 lbs.
Dead lifts: 1 set of 5 at 50 lbs.
The deadlifts I know I could have gone a good bit higher but I was trying to get my form right first. Probably the type of lift I'm scared of the most. The squats are about 10 lbs. higher than from last time, so that's good, I guess! (and good god, squats are a goddamned bitch, son!)
Also, I broke my record for most amount of days going to the gym after signing up. :rock
Creatine is definitely more than a placebo. I used to take it a lot, but I seem to get by without it now so what the hey.
Can you link me to your PWO? I've been doing coffee as well but it doesn't seem to be doing much of anything anymore and I could definitely use a boos. I assume sugar free?Day 5 -Congrats man. You should raise your lower body lifts by 10 lbs every session and upper body lifts by 5 lbs every session.
Bench press: 3 sets of 10 at 65 lbs.
Pull ups: 3 sets of 8
Squats: 3 sets of 5 at 100 lbs.
Dead lifts: 1 set of 5 at 50 lbs.
The deadlifts I know I could have gone a good bit higher but I was trying to get my form right first. Probably the type of lift I'm scared of the most. The squats are about 10 lbs. higher than from last time, so that's good, I guess! (and good god, squats are a goddamned bitch, son!)
Also, I broke my record for most amount of days going to the gym after signing up. :rock
What part of your back? Is it sharp or dull? Congrats brochachoCreatine is definitely more than a placebo. I used to take it a lot, but I seem to get by without it now so what the hey.
Can you link me to your PWO? I've been doing coffee as well but it doesn't seem to be doing much of anything anymore and I could definitely use a boos. I assume sugar free?Day 5 -Congrats man. You should raise your lower body lifts by 10 lbs every session and upper body lifts by 5 lbs every session.
Bench press: 3 sets of 10 at 65 lbs.
Pull ups: 3 sets of 8
Squats: 3 sets of 5 at 100 lbs.
Dead lifts: 1 set of 5 at 50 lbs.
The deadlifts I know I could have gone a good bit higher but I was trying to get my form right first. Probably the type of lift I'm scared of the most. The squats are about 10 lbs. higher than from last time, so that's good, I guess! (and good god, squats are a goddamned bitch, son!)
Also, I broke my record for most amount of days going to the gym after signing up. :rock
Thanks! So here's how day 6 went:
Squats: 110 lbs.
Overhead press: 60 lbs.
Dead lifts: 70 lbs.
Was totally thrilled on the squats. I was worried I wouldn't be able to do it, but I managed to do so LIKE A BOSS. I feel invincible! 8)
Though, I do have to ask. Since all my exercises today dealt with the back muscles in some way, I suppose it's not surprising that it's kind of sore. However, as long as I'm not in any agonizing pain, I shouldn't have to worry about any serious damage, right?
What part of your back? Is it sharp or dull? Congrats brochachoCreatine is definitely more than a placebo. I used to take it a lot, but I seem to get by without it now so what the hey.
Can you link me to your PWO? I've been doing coffee as well but it doesn't seem to be doing much of anything anymore and I could definitely use a boos. I assume sugar free?Day 5 -Congrats man. You should raise your lower body lifts by 10 lbs every session and upper body lifts by 5 lbs every session.
Bench press: 3 sets of 10 at 65 lbs.
Pull ups: 3 sets of 8
Squats: 3 sets of 5 at 100 lbs.
Dead lifts: 1 set of 5 at 50 lbs.
The deadlifts I know I could have gone a good bit higher but I was trying to get my form right first. Probably the type of lift I'm scared of the most. The squats are about 10 lbs. higher than from last time, so that's good, I guess! (and good god, squats are a goddamned bitch, son!)
Also, I broke my record for most amount of days going to the gym after signing up. :rock
Thanks! So here's how day 6 went:
Squats: 110 lbs.
Overhead press: 60 lbs.
Dead lifts: 70 lbs.
Was totally thrilled on the squats. I was worried I wouldn't be able to do it, but I managed to do so LIKE A BOSS. I feel invincible! 8)
Though, I do have to ask. Since all my exercises today dealt with the back muscles in some way, I suppose it's not surprising that it's kind of sore. However, as long as I'm not in any agonizing pain, I shouldn't have to worry about any serious damage, right?
Since the gym was empty today and it's as good as any other day to spite gym etiquette, here is a picture from the beginning of my workout today...Man, Mupepe. It's like a different person.
(http://i.imgur.com/sEQnu9O.jpg)
Ran a 29:15 5K today. Shame me, Bore.
But your time per mile is faster than mine haha
Ah. I'd let you squash me, bro :-[But your time per mile is faster than mine haha
I meant I got squashed at my jiu-jitsu tournament. :P
24:22 5k today.
Starting 5/3/1 I've finally seen the light and want to get strong instead of focusing on aestheticsThe good thing about training for strength is that if you keep your diet in check then aesthetics naturally comes with it. :) Welcome to the dark side!
Thanks, rman!
I ran 4 miles in 33 minutes yesterday. It was part of the training for the "Olympic" competition at my job next month. I was pretty proud of that time. I was nearly dead though. If it wasn't for my teammates watching me I would have slowed down for sure. Amazing what pride can do.
on another note regarding the olympic competition, I am kinda pissed. Apparently the strategy portion of it means "how can you weasel out of exercise?". For example if the instructions say to run a mile holding 35 lbs it is completely acceptable to write "35 lbs" on a sheet of paper and run a mile carrying it. Son of a bitch.
Ran a 29:15 5K today. Shame me, Bore.:holeup
no prize money. Just a chance to shake hands with the CEO, bragging rights and choose a charity that gets $25k. Everyone I have talked to lost all enthusiasm after finding that shit out. I would drop out, but at this point that would look really bad. It just feels like a bait and switch move to get people to sign up.Thanks, rman!
I ran 4 miles in 33 minutes yesterday. It was part of the training for the "Olympic" competition at my job next month. I was pretty proud of that time. I was nearly dead though. If it wasn't for my teammates watching me I would have slowed down for sure. Amazing what pride can do.
on another note regarding the olympic competition, I am kinda pissed. Apparently the strategy portion of it means "how can you weasel out of exercise?". For example if the instructions say to run a mile holding 35 lbs it is completely acceptable to write "35 lbs" on a sheet of paper and run a mile carrying it. Son of a bitch.
Hopefully, if there's prize money or compensation of some other kind offered, people who used that technique will receive a piece of paper with "prize money" or "just compensation" written on it.
6.70 km
39:17
:-\
Great video on using your lats in the deadlift from a guy who can pull 715 for reps:
http://www.youtube.com/watch?v=dm7ZbgjZklE
Yeah, happened yesterday. I came home so angry that I made my protein shake, drank it, then immediately made a Vesper martini and kept drinking until bed time. I even skipped a concert I wanted to go to. But look at the bright side: it created that thread. My terrible experience brought entertainment to literally tens of people.
Only six pull ups? Pussies.
Tell me about it. They grade a little stricter than you might be used to, though.
Is for me :smug :teeheeOnly six pull ups? Pussies.
Tell me about it. They grade a little stricter than you might be used to, though.
Do clavicles have to be above the bar?
6 like that isn't easy for heavier dudes
13.11 miles in 2:28 and that was miserable. Time to start doing cardio again.
I really appreciate it, guys. Funny how insecure the fitness-minded can be (see any thread on Bodybuilding.com's Misc sub forum).If I tell you my wife can beat your time by 40 minutes in her sleep will that motivate you? :punch
So I weighed myself after a long time today, and it seems that since I started my diet and weight training regiment about 3-4 months ago (2 months for the latter), I've gained 15 lbs.
Now, while I would be happy to see that I made that much progress, my body doesn't appear any different at all. At least, not in any way that I can tell. One of my friend's said that my chest looks a lot bigger, but that could just be due to me standing up straight and not being all hunchbacked like usual :P.
So...uh, what the hell is going on? Sorcery?
So I weighed myself after a long time today, and it seems that since I started my diet and weight training regiment about 3-4 months ago (2 months for the latter), I've gained 15 lbs.
Now, while I would be happy to see that I made that much progress, my body doesn't appear any different at all. At least, not in any way that I can tell. One of my friend's said that my chest looks a lot bigger, but that could just be due to me standing up straight and not being all hunchbacked like usual :P.
So...uh, what the hell is going on? Sorcery?
Nice, Gundam. Have you done a full?
8-10 lbs of water weight
The rest is a mix of fat and muscle.
If you're doing the major compounds that's probably 5-7 lbs of muscle and fat distributed throughout your body. That'll make it hard to really see a difference. Plus, changing the way you see your body is a bitch. You'll be so used to seeing your body and the changes happen so slowly that its hard to quantify without taking periodic pictures.
1) You posted your "DAY 1" workout (the one that actually includes, y'know, squats and bench press 'n stuff) on August 24. That's not even 2 months yet.
2) Have you bothered to take before and after shots?
Nice. I was hitting the heavy bag more frequently earlier in the year and had couple of routines down, I just need to get back in the habit of doing it.I had a huge belly. Haha My belly was one of the last things to go. You can't spot reduce fat so you just have to exercise and eat good. You'll lose fat wherever your body/genetics determine you need to lose it. Good luck, dude! Any questions you have we will try to answer. :punch
I'm also probably just going to say fuck it and start jogging, even though I hate it with a goddamn passion.
You used to have a bit of a gut, right mups? Did it just melt off as you were exercising or did you have to do some weird targeted exercise insanity? (keep in mind I probably have negative exercise knowledge base)
Ok, fitness-bore: time to lose my gut. I've improved my general overall fitness level from "the biblical representation of sloth" to "average lazy American" and lost some weight in the process, in addition to cutting out sugary drinks and eating a little bit healthier.
I know there are some people on here who have had pretty marked transformations in physical appearance, and that's honestly my end goal. I'm willing to completely change my eating habits if that's what it takes (would prefer to not eat red meat if possible, however) and work out more often and strenuously. If at all possible, any workout related suggestions should be of the cheap to do variety, as I'm currently pinched for money and can't reasonably afford to join a gym or buy a bunch of workout equipment. I do own some pussy ass 6 pound weights and a large punching bag and some gloves, and have been mostly walking for 45 minutes or so a day at a brisk pace. (haven't really been using the bag the way I should, which I plan on changing starting tomorrow.)
So, your tips and suggestions, plz. Let's make me less of a fat ass.
A few pics from my event Saturday.
Will do. Thanks. I guess I should probably invest in real lifting shoes too.Welp, learned something else today that shouldn't have ever been a problem, but I'm a stubborn son of a bitch. Squatting barefoot. I've been squatting in sneakers mostly for the last 4 years or so. The ones I use don't have much of a cushion so I thought it was good enough. Today I decided to go barefoot since the gym was empty and fuck, it was a night and day difference. 5x275 was fucking cake. I just felt much sturdier. Not to mention I felt less pressure on my lower back (so it was easier to keep it straight) and less pressure on my hips.
Your old shoes probably sucked, because real powerlifting shoes are even better. Barefoot is not optimal—you actually want a bit of lift in the heel for squats. Try the difference by putting your heel on a 5lb weight and see how much easier it is to get ATG.
http://www.bodybuilding.com/store/bsn/cellmass-2.htmlYep. I used to take it. I always felt like it helped me recover as well. I dropped it after I started reading more studies on it and other supplements. I dropped all supplements at that time. It's cheap as hell. Maybe I should try it again.
I got this when it was on discount. I thought glutamine was placebo BS but apparently some new studies have shown it to help with recovery when working out hard.
I didn't expect much but surprisingly it made my DOMS felt much better. The first time I took it was after I did 10x3 210 benchpress and 285 squat.
The next day, I actually felt good enough to play some basketball with my friends. Usually after so much volume, I'd feel too stiff to do anything beyond walking slowly.
Anyone else taking something like this? I know Mupepe used to take glutamine too.
Mups, I'm fat as hell and I did a Tough Mudder last year. You can definitely do it.Well shit. Everyone I know who has done one made it seems like it was the hardest thing they've ever done. I'll probably give the next one I see a shot.
A friend of mine ran the course in Kentucky again this year and said it was more difficult than the last time.
I think terrain plays a big part of it. After the event was over last year, a couple of us were standing and talking with a girl that worked for Tough Mudder. She told us that this was one of the more challenging courses because of the location.
I would imagine that 12 miles through the foothills of the Appalachian mountains in Kentucky is going to be slightly more difficult than the plains area that surrounds Dallas.
If I do another one I'm going to make sure it's somewhere beautiful. My wife basically summed it up, though. She said that while it was fun being outside and challenging yourself, it would be more fun if it wasn't just a weekend escape but your actual life. That's what these things are: weekend escapes for cubicle drones who want to remember what being human feels like.Sounds like what I'm looking for. I like to imagine scenarios when I lift weights too (yeah I'm dumb that way). Doing pullups? Pulling myself up a ledge. Bench press? Pushing a boulder off of myself. Yeah I'm an idiot. Makes it fun though.
Isn't low bar harder on the shoulders?It used to feel like it would rip my shoulders off but after a while they began to feel like a shelf to rest them on. High bar feels like its tearing up my traps now.
It's kinda surprising that you both find low bar more natural
He had enough of your shit.I ran my first 5k on Saturday. 37 minutes :( The first 10 minutes or so were spent going pretty slow because the path was so congested. It was my first outside real run effort. I only ever run on the treadmill. Quite a different animal
I'm registered to run a marathon on Sunday but I'm only about 50% sure I'm going to show up.
I missed two of my targets last week so I just repeated the weak and got them. Fret not.Sounds like a plan to me. Thanks.
You deadlifting? I feel like deadlift is one of my least consistent lifts. I am never quite sure what's going to happen when I start to pull.Yeah I do those on Thursday. Those have been pretty solid but I stay really conservative because I'm paranoid about my form. I haven't really had to worry about not getting reps before. Every time I have failed in the past I was able to bust through it pretty easily on the next go-round. This time feels different. I definitely need to adjust something. I'll probably do a reset on squat and OHP starting next week and redo this BP and deadlift cycle (assuming I don't fail those as well).
Oh, you were squatting. You didn't say which lift you were doing. I wish I could squat 3x310. :(oops. that may have been helpful. what is your squat at? Either way, you can run a marathon and I get destroyed by a 5k :(
I skipped out on the marathon. It was an ice storm here and 20 degrees. I chickened out. I'm ashamed of myself. :(Yeah bro I don't think anyone is going to give you shit for bailing out.
I'm not even squatting three plates yet. Soon.
Nope. I've done a PH cycle before, but I'm all natural right now. Won't lie, I'd like to do test but there are natural goals I want to hit first (400 squat, 300 bp, 200 OHP, 450 DL).
Mups, that gym sounds awesome. Is it a Westside affiliated gym? It sounds like they use much of the same methods as Westside.its a metro flex gym. The guys in there looked insane. Some were body builders, some were fitness models and others power lifters. Just lots of different guys to learn from. The best thing is that they were all really friendly and liked to talk about routines with you but not just trying to gloat. I just went to check it out and I had a few conversations with random guys there about diets, routines, goals and whatever. And like you said, most said 5/3/1 works but if you've got the dedication you can get faster results with other methods. I can't wait.
I almost got a prowler but decided it was too expensive and impractical since my gym wouldn't let me use it. I would have to spend even more money on plates and also find an empty parking lot.
I think you're gonna start improving rapidly once you start learning from those powerlifters. 5/3/1 is great but I think there are more effective ways at bumping your strength fast if you're not already deadlifting 4 plates, squatting 4 and benching 3.
Fix your diet bro. When you're a newb you can gain muscle and lose fat at the same time. Look into carb backloading for an easy way to gain muscle and minimal fat. Muscle will almost always come with a bit of a fat but it doesn't have to be much.
I mean, isn't fat what makes you...fat?:ufup
http://i30.photobucket.com/albums/c343/bcnhf/update.jpgi mean look at dat shit on the left unacceptable dunno how i went through life like dat. oh well. dats me on the right about a couple weeks agolimit carbs and burn weight like it's silly.
i've bene stuck i nthe 220s for like 2 months now but tbf i've eaten shit almost daily out of depression / being injured. but i mena as logn as i dont break into the 30s im all set mentally.
i came across a old photo the other day of me, i couldnt even recognize the personCode: [Select]http://i30.photobucket.com/albums/c343/bcnhf/update.jpgi mean look at dat shit on the left unacceptable dunno how i went through life like dat. oh well. dats me on the right about a couple weeks ago
ps hiding this as code cuz i dont want to be a poster boy for carb counting or dieting im not proud im shameful of where i was and im happy to be relatively normal but still fat
Oh lord I am a fat and gross these days.
Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.
I will be stronger than you soon.
The Merrels came. I love these! They are a little less flat on the bottom than the New Balance Minimus Trails so they mimic barefoot a little better. They seem to be of great construction—much better than my last pair of New Balances. If you're looking for a barefoot-style trail runner I highly recommend these. They definitely seem to be better at what they are supposed to be i.e. trail running. When you wear them you just want to get on the balls of your feet and take off.Which Merrels did you get?
I weighed in at 190 today. Up 22 lbs since summer 2012 and officially overweight according to BMI. I've never hit 190 before! I'd like to gain 5-10 more lbs then cut down 10 and be huge and ripped. For an idea of my body composition I'm at a 44 1/2 inch chest and 34 inch waist. My abs are barely visible.
Pic:spoiler (click to show/hide)(http://i.imgur.com/lORg7GKl.jpg)[close]
Fuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.
Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rmFuck! I'm gonna have to reset squat again. 2 weeks ago I started training for the winter olympics thing at my company. Basically a ton of cardio. I tried to adjust my diet to compensate, but I just failed on my attempt for a third rep at 270. Fuck. Considering two weeks ago I got 3 at 280 I am pissed. I didn't even wanna do this but I was recruited by management and fuck if I am going to tell them no.
I wouldn't bother resetting. Your legs are probably just tired from all that running. Whenever I play too much basketball, my squats also drop considerably. Usually, I can easily do 5x275 ATG but even 1 rep is a struggle if I've been playing too much.
One thing that I found to be really useful in maintaining or improving a lagging squat is to simply squat more often. I've been squatting at least 3x a week. There is no fixed sets except for doing at least 1 rep with 315. On the days I feel good, I'll go for a higher weight for my last rep or do more reps for sets at 285-305.
I was skeptical when I read that many Olympian weightlifters squat 3-5 times a week but my legs surprisingly recovered very well. I haven't tested out my true max but 315 feels easier than ever.
My deadlifts have also gone up even though I put very little emphasis on them. I think it's due to switching my squat from mid-bar/slightly below parallel to high-bar/fully ATG. When I deadlift now, it's much easier for me to use my glutes to drive the weight from the ground instead of over relying on my back.
What do you mean when you say fully ATG? Is your ass touching the ground?
Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rm
can't hurt at this point. Everytime I throw in cardio I seem to get stuck back at the same place. I've been here since like October now. At one point I was able to do 3 reps @ 310 before I did the last work event in October
damn. Thats a helluva videoWhat do you mean when you say fully ATG? Is your ass touching the ground?
My hamstrings touch my calves with my torso almost fully erect. It's almost like I'm sitting. I also do some pause squats and hold my position at the bottom to see if I could go any deeper.
My stance is also narrower than when I did mid-bar. I used to be go with a wider than shoulder stance so the range of motion was smaller. Now I'm always at shoulder width with toes slightly pointed out.
Hm. I might do that. I might just throw some squats in. A couple of sets a few times a week at like 75% of my 1rm
can't hurt at this point. Everytime I throw in cardio I seem to get stuck back at the same place. I've been here since like October now. At one point I was able to do 3 reps @ 310 before I did the last work event in October
You can do it for sure. This is the video that inspired me to train harder,
http://www.youtube.com/watch?v=SM2ZAQ_jFJs
Just work on flexibility or rehab if you can't squat properly right now. You'll get there eventually.
Work on being good at bodyweight squats first and then box squats with light weights. No point stacking up the weight if your range of motion is limited.
That pain you described sounds like a sciatica strain. I got one from doing leg press with bad form (curving lower back while pressing). It can go from your lower back and down your legs.
I just tried to squat how you are describe with just my bodyweight and it is tough. That far in the hole my chest just wants to (and does) come forward so bad. I squat low bar so not a huge deal but I still want to improve. Any tips for improving mobility there?Some good tips here,
Benched 300 today.
Long time goal met, but it doesn't feel as good as I would have hoped. I started by trying to deadlift 425 and 415, both of which wouldn't budge. I got that bench PR and felt so good I went over to the squat rack to knock out 295 and be in the 1000 lb club. A buddy was using it but let me work in and in my haste allowed myself to use the wrong bar (skinny), let it sit one peg too low, and didn't adjust the safety bars at the bottom. He came behind me to spot which made me uncomfortable as well. I got in the hole with 295 and just dumped it. Didn't even try to stand up. It wasn't the best bail I've ever done and the bar slid down my back and the outsides of my knees are a little sore now. I shouldn't have gone for it. My CNS was probably too taxed. Oh well. I'm going to rest tomorrow and eat a shitload of carbs and get it on Tuesday.
My god damned wife squatted 140 yesterday! :heart The video is on my Facebook page.
You'll never make it.:'(
You can do it chrono! Resist the urges!!
(http://strengthmovement.files.wordpress.com/2013/09/klokov-upright.jpg)Why is one third of this guy's body not prolapsing out of his anus?
Ross Enamait reposted this today. It's been a while since I read it, but I still think it's great even though i've never cared for Henry Rollins.When he talked about vanity I thought "Yukio Mishima" and then he goes on to actually mention him. :lol
http://rosstraining.com/blog/2009/12/04/iron-and-the-soul-by-henry-rollins/
Hey Bork, have you tried any rehab for your sciatica? Good job on making the change though
That's bullshit. Doctors only say that to cover their asses. It's the equivalent of telling someone to stop watching TV if their picture is messed up. Yeah, it solves the problem, but in the dumbest way possible.
When athletes sprain a wrist do they take a month off from training? No. They rehabilitate it by exercising it. I once had a doctor tell me to stop overhead pressing if my shoulder hurt because it was "the least important thing in the world". The doctor was not the healthiest looking person I'd ever seen either. No, dummy, my body is the most important thing in my world. So I trained through it and now I can press 200 lbs.
You need to stop worrying about what women think and worry about pleasing yourself. This is rule #1 to working out. Motivation from within.
So you're saying I should keep training?
Let's think about exercise physiology here. Why do you lift weights? To build and strengthen your body. What happens when you don't lift weights? You become a weak sack of shit. Your wrist is weak. Should you:
A) Stop training your wrist
or
B) Continue training your wristspoiler (click to show/hide)(http://media.tumblr.com/tumblr_macgdfyqFW1rwmb58.gif)[close]
All right, you guys win. I'll continue lifting until something severely tears or gets broken. :rock
I guess that means the doctor's visit was the worst $20 I've ever spent. :punch
Got it. Too easy.
189.8 lbs on the scale post-workout this evening :rock
Two months to get from the post-holidays high of 205 down to sub-190, which is where I was mid-October when I was sent on travel for work and started eating like crap for two months.
I've got hairy feet; I suspect there was a halfling in the woodshed.Do the hairs on your feet inexplicably itch sometimes?
189.8 lbs on the scale post-workout this evening :rock
Two months to get from the post-holidays high of 205 down to sub-190, which is where I was mid-October when I was sent on travel for work and started eating like crap for two months.
Come on, bro, weighing post-workout is cheating. You can easily lose 5 lbs of water weight.
Serious question. Because mine do.
Hm, hm. Yes. That's probably why mine itch sometimes.:lol
Anyway, good talk.
It's never cheating as long as you're consistent about when you weigh yourself.
Since I'm a special fellow about this shit I drink 32 oz of water and 8 oz of coffee in the morning before working working out (never eat) and I weigh myself right after working out. So I know it's always apples to apples.
It's never cheating as long as you're consistent about when you weigh yourself.
Since I'm a special fellow about this shit I drink 32 oz of water and 8 oz of coffee in the morning before working working out (never eat) and I weigh myself right after working out. So I know it's always apples to apples.
Hey Mups, I thought I'd get your opinion on whether I should start doing the carb backloading thing. I don't have much flab, but it does feel like dat shit's building up. But I'm 5'10" and 150 lbs. so is carb backloading even designed for people like me? Can anyone do it, or is it only for people who already have lots of mass?
Your salads don't consist of iceberg lettuce, do they?
Thought I'd give people a heads up in this thread, and thank god Biz is gone because fuck that asshole.:lol
Woah, grats on getting rid of the cancer, first of all, but there's still a hole there, basically? They don't, I dunno, stick some sort of lattice on there for the bone to regrow around it?
I haven't gotten it examined since 2008, but they told me before they removed the bone that there was a chance it wouldn't grow back. I need to get it examined again soon. After an hours with of basketball I'm basically limping on my left leg all day.Good thing you're up for an examination then. That would have me worried all the time.
I think I remember reading some CNS explanation in Tsatsoulines Power to the People but its escaped me. Basically consistently testing your limits taxes your nervous system and deloading helps let your shit rest.yeah I think I have read something similar before.
https://www.youtube.com/watch?v=Ox1DB79zsKQI'm jelly at the standard grip all the way through. My grip has been shit. It was bad for awhile and I had to use alternate grip more and more as the weight went up. Then I switched gyms and my hands hate the new bar and I couldn't even get all of my 5week with overhand grip so that's one of the things that pushed me to reset.
Recorded myself to check out my deadlift form. Some cat back on reps 4 and 5 and my chin came up on rep 5 (I can still feel the strain in my neck an hour later), but it was heavy—350x5.
Moving next week and going to have to change up my gym. Right now I'm between a really nice place with wonky hours where the US Olympic Row Team trains (8 cages with platforms built into the floor so no step up!) or signing up at a Crossfit box. I really don't want to do the whole group class thing but I think it'd be good way to change up my training and really focus on the cardio (and maybe improve my O-lifting).
Am I the only one who thinks six pack abs are fucking disgusting? Doesn't look good on men. Doesn't look good on women. Doesn't look good.
I saw some pics of bodybuilders in the 70s or something and I don't think any of them had abs. It's like they knew in those days abs look like fucking shit. Also, Ahnold didn't look like he had abs either. Just muscular everything, but fuck abs because fuck that's ugly.
They are ugly on women though.Disagree. It depends on how defined they are.
They are ugly on women though.
People are so enamored with abs that they think physiques like this are muscular:
(http://cdn02.cdn.justjared.com/wp-content/uploads/headlines/2013/02/justin-bieber-shirtless-hotel-return-on-19th-birthday.jpg)
People are so enamored with abs that they think physiques like this are muscular:
(http://cdn02.cdn.justjared.com/wp-content/uploads/headlines/2013/02/justin-bieber-shirtless-hotel-return-on-19th-birthday.jpg)
Haha be careful. Alternatively you could clean the weight, press it over your head, then lower it onto your shoulders (AKA bear complex).I'm not that awesome :(
During the NHL combine, the probable third pick of the draft, Sam Bennett, couldn't muster single pull-up.
(http://s23.postimg.org/ju2wha2l5/gif_gifsicle_30_a284e5c8c8.gif)
He is 17, but still.
I'm not going to pretend to know more than your doctor, but there's a lot of stuff on internet in the paleo community about gallstones and how it was the refined carbs and gut destroying gluten that may damage your gallbladder initially. Then, when you switch to a high fat diet your damaged gallbladder is which wasn't used much before suddenly is overloaded and problems arise.
I am curious if they mentioned anything about taking digestive enzymes.
I'm also curious what the side effects of a low carb, low fat, high protein diet are. I know that when my wife was in ketosis if she didn't get enough fat in her diet she felt terrible—often she'd take a spoonful of olive oil or coconut oil to feel better. In any case, sorry to hear about our your health problems and good luck.
Saucony's
The paleo diet promotes a healthy lifestyle with a holistic approach aimed at preventing autoimmune reactions from your body, diabetes, other late-life diseases, etc. A side effect is body recomposition i.e. fat loss.
Ketosis is an effective way to burn fat.
Apples:oranges
Jesus, that was an easy sell.
My accomplishments will be in the mobility and cardio realms now. You can still live vicariously through me!You'll do my cardio for me! :heartbeat
My accomplishments will be in the mobility and cardio realms now. You can still live vicariously through me!
but was the lazy week worth it?was kinda a forced break, some of my partners are fasting and some were all out of town or on break
I got 11 sets of 1 rep @ 285 on bench today with 60 second rests in between sets. Shit was intense and felt great
I needed to check my privilege there :'(Naw, Small Man Syndrome is a real thing, and it can make for real sacs. A dude in my dojo who's insecure about his form is the only one who actually loses his shit and causes damage. The main instructor is a seriously cool dude who is happy that we get to go strong, but is always controlling it so no actual damage is done.
Still doesnt excuse the adam's apple and busted lip, the guy just seems like a cunt :lol
40 is nearly up me, brehs.Get on it, fatty.
Since starting my new job i've been not as active as i should be.
I've been playing Futsal and i can still handle it no problem but almost everyone i've not seen in over , say, 6 months says "dude, when did you get so fat!? lol"
I've went from around 63kg up to about, um, ... yeah... more than that.
So - it is time!
Right shoulder's been acting up the last two weeks. Gonna refrain from benching and pressing for a week and see if it helps.I had the same problem a few weeks back. I took a week off lifting completely and it went away.
there's so many hot people there to sneakily ogle at :lolWhy you going to the gym to perv/stalk bro :gurl
there's so many hot people there to sneakily ogle at :lolWhy you going to the gym to perv/stalk bro :gurl
:heh FWIW if I have any weightlifting talent; it's all lower body, I can't bench at all, seriously, I can only rep about 135ish. And have never progressed over 150. I've never been able to do it well for some reason. I don't seem to progress very much though. My peak deadlift was on that pyramid was 355, peak squat was 285 . That was in 2010/11, late? I think i put up similar numbers senior year HS, but was fat then.This isn't 1993 bro. You've got a smart phone don't you??
I wouldn't say it's genetics or anything like that, I'm a middling athlete, my saving grace is explosive short movements, I'm a slow runner and have always struggled with stamina issues, and my weight/bf% fluctuates like crazy.
EDIT: I really need to be more proactive about logging my workouts. I need to make a spreadsheet, print it out, and integrate with my calendar.
Also, fuck looking good naked. I'm on this high of being strong!!
:lol I have actually been avoiding the scale and mirror because while I'm not actually being a huge fatty I am eating whatever kind of whole foods I want. Rice, mashed potatoes, breads, etc. Not unhealthy at all compared to the average person's diet, but definitely enough to make me gain weight. Anyways, I walked into the bathroom yesterday morning to brush my teeth after waking up and I was surprised that I actually looked fairly (relatively) lean. (I snapped a picture too :-*) I'm gonna keep this up for a while. My strength is going through the roof and I don't look as disgusting as my body dysmorphia made me think I would.Also, fuck looking good naked. I'm on this high of being strong!!
pics or it didn't happen
:-*
Does my core seem underdeveloped? If so, what should I do to fix it?
http://imgur.com/vrReYti (http://imgur.com/vrReYti)
http://imgur.com/IUzvvpF (http://imgur.com/IUzvvpF)
http://imgur.com/NXJolzu (http://imgur.com/NXJolzu)
The red meat is moreso to avoid high cholesterol which runs in my family -- I'm at higher risk for heart disease based on family history.Dietary cholesterol has pretty much no correlation with cholesterol levels in the blood. That's based on activity levels and genetics. The theory that red meat, eggs and whatever else causes high cholesterol levels has been pretty much debunked. To each their own, but you're basically depriving yourself of some good food for no real reason.
I'm eating some big ass sammiches at lunch, but yeah, can definitely cut down on the beer.
Is the bare minimum for a man really 1,800 calories? That's so many calories I don't want to eat atm.No idea. I'm not a man. I'm a beast.
The red meat is moreso to avoid high cholesterol which runs in my family -- I'm at higher risk for heart disease based on family history.Dietary cholesterol has pretty much no correlation with cholesterol levels in the blood. That's based on activity levels and genetics. The theory that red meat, eggs and whatever else causes high cholesterol levels has been pretty much debunked. To each their own, but you're basically depriving yourself of some good food for no real reason.
I'm eating some big ass sammiches at lunch, but yeah, can definitely cut down on the beer.
Also, make sure those sammiches are made of quality meats. Your average deli meats from your grocery store are absolutely crap and pretty worthless as far as nutrition goes.
Thanks.I would die with that little of food. Probably because I would off myself! Cutting with 2600 calories is torture for me.
The only thing I'm maintaining atm is my road to emaciation. :noah (1300-1500 calories on a day I don't go to a bar.)
I would die with that little of food. Probably because I would off myself! Cutting with 2600 calories is torture for me.
have you counted recently? guessing is really difficult unless you make all your own food and eat a lot of the same things. We also tend to either lower or raise our estimates based on whatever our current goals are. It's always good to just measure for a week or so every once in a while.
Serious question: I frequently feel more wiped out and sluggish during the first third or half of my cardio efforts on an elliptical, which seems to ease up a lot once I'm sweating like crazy -- it actually feels much easier than the outset. Why is that? It seems counterintuitive.Are you warming up properly? That's how I feel on weights when I don't warm up properly. The first set or two is really difficult.
2 plates will be yours in no timeThat's the plan! I hover around 150 and my goal's always been 1.5x my body weight (as well as just doing something physical so I don't hate myself :heh) so it being within spitting distance is kinda freaky. School starts in a week and I'm dreading the impending student diet that inevitably ensues. The mass, the strength that's been garnered thanks to eating hot breakfasts (eggs! :stahp) for 3 straight months :goty, goodnight, sweet prince. #karakand
Deadlifts are better than sex.Obviously.
The weight isn't that important - just want to get fitter and stop bad habits like X day booze binges lol ;)
Momo - i am only 167cm tall - according to my Japanese medical result my -target- weight should be 61kg... NO way is that ever happening. I have been as low as 64kg in recent years and as high as 84kg when i first got to Japan.
The weight isn't that important - just want to get fitter and stop bad habits like X day booze binges lol ;)
but yeah - two 12km runs in two days - circa 1 hr 05 today. Getting easier but still slow.
capoeira
Quotecapoeira
(http://30.media.tumblr.com/tumblr_lgrf2d4Z7c1qdqhxjo1_500.gif)
have you counted recently? guessing is really difficult unless you make all your own food and eat a lot of the same things. We also tend to either lower or raise our estimates based on whatever our current goals are. It's always good to just measure for a week or so every once in a while.
As I recall, a couple years ago, you had quite the crazy-long boozeless streak going. When did that end? (and how long did it end up lasting?)
Momo - i am only 167cm tall - according to my Japanese medical result my -target- weight should be 61kg... NO way is that ever happening. I have been as low as 64kg in recent years and as high as 84kg when i first got to Japan.
The weight isn't that important - just want to get fitter and stop bad habits like X day booze binges lol ;)
but yeah - two 12km runs in two days - circa 1 hr 05 today. Getting easier but still slow.
Why is this thread no longer stickied?
I would still do something like Strong lifts or starting strength. You'll be okay. I think some people put way too much emphasis on following programs exactly as written. You just may not be getting the full benefit but thats usually how life works. You've been lifting long enough that you can tweak a solid program to your needs based on how you feel. Just dont change the fundamentals.
My favorite is adding booze to my calorie counts, especially when I'm drinking in lieu of dinner.
In other news I am 255 lbs. Its time for a real cut. I gained about 30 lbs since April or so and while it has helped my strength I am really damn fat now. I'm not gonna try to be 10% bf or anything but I just need to keep it in check somewhat. The gains though... So demonic
That's pretty good there. Only thing that caught me was that you may have raised your hips too early, before the bar got off the floor.yeah, i noticed that too. I actually felt it while I did it but I was kinda rushing myself to get prepped. I have gone through a lot of effort to try to avoid that as it used to be a much bigger issue with my form. lesson learned though. Don't friggin rush.
With the weight loss I've gone through, I'm looking To get into some weightlifting. What are some good beginner weight training tutorials I can read through?
The goal isn't to be swoll. I just want to better define my body.
I have some muscle :tocry
Oh yeah. I got some good news. The barbell in my new gym is 50 lbs. I knew everything was heavier when I switched.
Ha. Yeah my program got all thrown out of whack. I blamed stress and deloadedOh yeah. I got some good news. The barbell in my new gym is 50 lbs. I knew everything was heavier when I switched.
There are two of them at my gym. Initially fucked up my gains for the longest time cause I didn't know and was on SS. :neogaf
Tried widening my grip by about 3 inchs on each side, for shits. Can only lift myself 2 inchs likes that :lolthat's a huge jump in your grip to do all at once. to reach wide grip I widened mine up about .5 inches on each side until I could do 10 strict reps and then I would widen it up a bit more.
Which I don't really like, honestly. It's hard as shit to find good jeans with 31x31 measurements. If I bump down to 30 I feel way too tight, and if I bump up to 32 I'm very comfortable but the pants look baggy and make me look like I have diaper butt. Using a belt makes this worse.
Down to a 31 waist size!Keep broing it up until you actually have an inflated sense of self worth because you have 29 inch thighs and 21 inch biceps. Trust me.
Which I don't really like, honestly. It's hard as shit to find good jeans with 31x31 measurements. If I bump down to 30 I feel way too tight, and if I bump up to 32 I'm very comfortable but the pants look baggy and make me look like I have diaper butt. Using a belt makes this worse.
But still...more progress! I'm back to 160ish right now but I haven't noticed any particular fat increase...been doing leg exercises lately so maybe its a muscle gain?
Anyhoo, yay. I still feel a little ugo at times due to the weight gain but I'm starting realize that I will have this issue with myself no matter what...maybe its time to start counseling or some literature to boost my self-worth.
My biggest ones are that I'll usually start going on the See-Food Diet which means lots of junk and poor protein sources or I'll start phoning in the assistance work because I get bored and go through the motions.
I'm just shy of 6'2".
I guess my specific goal atm is to be able to wear a hoodie from my high school that I wore in high school and somehow still own, but getting there will take quite a bit of emaciation--I haven't been that size since I was a sophomore in high school.
1700 is kind of #struggle for me still if I don't drink, BTW.
e: The other day I sat down and calc'd how much weight I've lost post-breakup and I ain't even happy about that despite it being rather a lot. :fbm
Thanks for the protips (literally pro ;)). I figure I can't keep eating 1400 calories a day forever.
I actually just went and got the sweatshirt to try on and I can fit into it comfortably. :dead
WHAT AM I GOING TO DO NOW BREHS? ???
Also go me I guess?
170 for 6'2 is skinny?
I'm 6'0 and 158 and I feel tubby as shit
170 for 6'2 is skinny?
I'm 6'0 and 158 and I feel tubby as shit
170 for 6'2 is skinny?
I'm 6'0 and 158 and I feel tubby as shit
IIRC those charts adjust for frame. You have a lean frame, I have a fucking Space Marine barrel chest. :shaq2
170 for 6'2 is skinny?
I'm 6'0 and 158 and I feel tubby as shit
I'm 6 and 188 and i am not at all chubby. Muscle mass breh.
And no way at 6'0 158 can you be chubby unless you have like a 30' inseam.
170 for 6'2 is skinny?
I'm 6'0 and 158 and I feel tubby as shit
I'm 6 and 188 and i am not at all chubby. Muscle mass breh.
And no way at 6'0 158 can you be chubby unless you have like a 30' inseam.
I've never gotten my inseam properly measured, but 30 feels semi loose on me. I'm rocking a 32x30 right now and it felt good when I bought them but now they're a little loose.
I have a small one. Working on it doe
been playing basketball and running pretty much every day. take two days off a week particular if my legs just can't take it anymore
gotta start doing leg strengthening exercises.
I do exactly that after work, have been doing that the last three weeks. One mile + 30 ish minutes of basketball drills.
Potassium supplements used to give me boners. Whatevs
After not being able to work out much over the last month and a half, I finally got back in the gym this week and realized I've lost pounds on all my lifts and gained pounds elsewhere.
Part of it was probably drinking more or less every night. I've decided to go sober for awhile (with the option for 2-3 drinks on Saturday nights provided I'm not doing it alone). Hopefully that will help the extra pounds drop off.
After not being able to work out much over the last month and a half, I finally got back in the gym this week and realized I've lost pounds on all my lifts and gained pounds elsewhere.
Part of it was probably drinking more or less every night. I've decided to go sober for awhile (with the option for 2-3 drinks on Saturday nights provided I'm not doing it alone). Hopefully that will help the extra pounds drop off.
Shit's so many empty calories, I'm glad I use it as a meal substitute instead of in addition to a meal. I had 3 beers last night and it was ~900 calories.
Unrelated: I'm sure she won't read it, but I couldn't help throwing shade on my ex on social media RE: weight loss today after noticing my progress. (She complained about the #struggle of it whereas I'm on my way to a Sally Struthers infomercial while still partying.)
Skip single supplements. I found them mostly a waste of time outside of a few like fish oil. Get a good multi like orange triad or opti men. Absorption of a vitamin depends heavily on the correct balance of vitamins. Thats why single vitamin supplements usually dont do shit.Potassium supplements used to give me boners. Whatevs
I have a chronic potassium deficiency problem because of nutrient gruel + empty calories to not fall into starvation tier and the supplements I found really don't have that much K in them. Do you have any recs? :-*
late to this -- did you put in a pull up bar in your house? I've been considering that lately but I don't know where to put it, and I worry I'ma fuck up my wall if I get one of the wall ones instead of the doorway ones
I guess what I mean is. I respect bjj highly, but I also come from the camp that martial arts should be like dancing too. I don't know. I'm willing to try it, and i love watching it. But I'm not sure if it's for me because I LIKE the choreography of traditional martial arts. And bjj isn't about choreography. It's about mano y mano pure adrenaline, like an actual fight. i like bjj, but it's not something I'd describe as beautiful. But Kung fu is, karate kata is even though that's also not something I'd want to do. I just enjoy the dance of martial arts I guess, and when i watch bjj training vids I'm not seeing the dance, but an actual fight. Even though I picked boxing, I find the Form of boxing to be beautiful, and I don't really have any intention to use it in a real fight. Does that make sense?
Dips are nice. Shows us the tris!!
I guess what I mean is. I respect bjj highly, but I also come from the camp that martial arts should be like dancing too. I don't know. I'm willing to try it, and i love watching it. But I'm not sure if it's for me because I LIKE the choreography of traditional martial arts. And bjj isn't about choreography. It's about mano y mano pure adrenaline, like an actual fight. i like bjj, but it's not something I'd describe as beautiful. But Kung fu is, karate kata is even though that's also not something I'd want to do. I just enjoy the dance of martial arts I guess, and when i watch bjj training vids I'm not seeing the dance, but an actual fight. Even though I picked boxing, I find the Form of boxing to be beautiful, and I don't really have any intention to use it in a real fight. Does that make sense?
BJJ isn't as intuitive to watch as striking arts, but I would disagree about the lack of "beauty" in the technique. When you are rolling, or watching a match, and there's flow from transition to transition as each competitor counters one another, it's more what I would call a "dance" than anything I've experienced in my time in striking arts.
I injured my knee pretty bad last year and so squats and deads have been out of the picture. I've still been lifting what I can but leg day was non existent with rehab and set backs so I stopped really giving a fuck about my diet. I gained a good amount of fat back but I've made strength gains! I'm finally going to be squatting again next week so ILL BE BACK BITCHES
They key to training is specificity and since you're doing a lot of different things one day a week you're going to progress in those areas as much as 1/7th as fast as someone who just lifts (or just trains jiu jitsu, etc.)
But don't let that discourage you. Keep doing what's fun for you. You're in the top 1% of fitness in North America for sure. Really impressive. If you are really concerned about that last 5% of body fat my advice would be to tweak your diet even more—especially the amount and timing of your carbs. Congrats on the beach body!
It's really frustrating when you're trying to be a fitness tryhard and some dorks get in your way. The amount of clueless joggers and couples riding slowly side by side have made my local bikepath super struggle. Fucking sucks. :shaq2
"[She would] go crazy if she ran out... she would get the shakes, withdrawal symptoms, be angry, on edge and snappy," her mother-in-law told the coroner's inquest last year, the BBC notes.
Just pee a bit.
I've felt really fortunate to have been nearly completely injury-free for the past 3 years.
That's good, mayne... :fbm
I wish I knew about the risk of injury when I was younger. I was so fucking dumb thinking because I was 'young and healthy' the risk of injury is probably low. But I was sedentary as fuck. Going from sedentary to full active exercise is what is fucking dangerous. From what I gather, anyways. But I guess I have a recoverable knee injury so I guess I learned my lesson without anything really awful happening. Although there definitely is a chance my knee won't recover, but we'll see. I'm hoping to start running this year, and keep running indefinitely.
How tall are you BrandNew?
Since November of 2013, I've lost 45lbs. I am now at 142. It's too thin, so I'm bumping my calories and protein up.
Since November of 2013, I've lost 45lbs. I am now at 142. It's too thin, so I'm bumping my calories and protein up.
You could also try lifting some weights.
I'm like your fat opposite then. Same height, reverse weight adjustment since 2013 :holeup
Looked best around 180 with muscle working out. Was told I was too skinny while in the 140-150s range looking twiggy and boy bandish (but at least I could fit in skinny jeans).
Rather be too skinny than overweight though. What's your goal weight?
The big downside to keeping a lean look is that most people look gaunt in the face. Sickly. Especially if you have high cheekbones and/or have wrinkles.
There's a sweet spot in weight where you get a little face puffiness but not the gut.
(https://scontent-atl1-1.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/10423900_10155707328330024_6978419888947807275_n.jpg?oh=8fb535c94f0b8c2243fef5c1e045f172&oe=560FDE66)
I think my face there looks ok. I like it a bit thinner.
They do give you a rectangle for a forehead.
I think my face there looks ok. I like it a bit thinner.
Don't think of it as will power, think of it as taking your self loathing to the next level.
Day 1 Day 2 Day 3 Day 4 Day 5 Total
5/10 500 500 500 500 2000
5/17 700 700
5/24 700 700
5/31 700 700
6/7 900 900 1800
6/14 0
6/21 900 900 1800
6/28 900 1000 1000 2900
7/5 1200 1200 1200 1200 4800
7/12 1500 1500
7/19 1500 1500 3000
7/26 0
8/2 1050 1300 1500 3850
Pretty much a cliche by this point, but this is deffo my anthem right now:
http://www.youtube.com/watch?v=pt8VYOfr8To
:punch
Pretty much a cliche by this point, but this is deffo my anthem right now:
http://www.youtube.com/watch?v=pt8VYOfr8To
:punch
Many PRs were made to this song a couple years ago. I preferred this version though:
https://soundcloud.com/thejanedoze/work-bitch-the-jane-doze-remix
It looks like it involves tanning, on some level.
Re-vitiligo
Deadlifted 315*2 got the third attempt off the ground but let go when my form was immediately compromised and most of the weight went to my lower back.
Re-vitiligo
Deadlifted 315*2 got the third attempt off the ground but let go when my form was immediately compromised and most of the weight went to my lower back.
Be nice to your spine. As a guy who has compressed the gap between two vertebrae and sometimes gets trunk nerve problems because of it, I can vouch for spine kindness.
Do we have a vomit emoticion?Nah, but I got this one on hand: (http://i.imgur.com/YMFSeKR.gif)
I can't wait till you try that ab roller and spray milk shit everywhere.
Thinking of doing 1/2 GOMAD for a few weeks in order to bulk up a little. Want to be far less skinny by May. Wish me luck brehs.Abs are made in the kitchen. Ab rollers are good for working your core though.
Also want to get this: http://www.amazon.com/dp/B00B1N0R6C/ref=wl_it_dp_o_pC_nS_ttl
2600+ reviews and 4.5-stars can't lie. I don't care about looking muscley but I do want more defined abs. :aah
Abs are made in the kitchen. Ab rollers are good for working your core though.
Picking up swimming and heavy bag work for cardio this year.
Picking up swimming and heavy bag work for cardio this year.
Learned to swim when I was a kid, but my technique is crap. First goal is to make it all the way, one way in the 1/2 Oly sized pool at my gym without having to stop. :lol
Most people don't realize how low bf you have to get to have really defined abs. Not to mention simply being a little bloated can change the way they look really easily. I'm just saying cleaning up your diet along with whatever training you do is the ticket.Abs are made in the kitchen. Ab rollers are good for working your core though.
I mean I'm skinny AF so I'm not sure what I can do in the kitchen to help.
Learned to swim when I was a kid, but my technique is crap. First goal is to make it all the way, one way in the 1/2 Oly sized pool at my gym without having to stop. :lol
One lap you mean?
That's a good goal, 50 meters is pretty long. When I started out I could only do 1.5 laps at a time (75 yards/68.58 meters) before getting winded.
lol @ ab roller
lol @ ab roller
2600+ Amazon reviews can't lie breh :yeshrug
lol @ ab roller
2600+ Amazon reviews can't lie breh :yeshrug
True. Plus, all the guys in the TV ad for it are REALLY ripped, so you know it works.
edit: They even have BEFORE and AFTER shots in the product description!!!
Obviously less fat and sugar consumption is key but saying it's 100% diet is just plain wrong.Wow. I'm honestly not sure if you're trolling now or if you truly don't know what proper dieting is.
Please tell me which food I can eat to lower my body fat. I'm listening. :doge
it's ab roller vs. nothing
Last bit of advice, take the 35 bucks and put it towards a cheap dumbbell set. You'll be able to use it for more than a single exercise and you can do more effective exercises. Use it for squats, good mornings and deadlifts to truly build your core.
Or at the very least get a kettlebell and open yourself up to less conventional but a wider array of exercises.
Both are small, cheap and require very little space to use.
Visible abs are 95% about diet.
It's a fools game though. The diet needed to get that shredded is not sustainable (nor healthy). Also, it makes some people more unattractive because their face is so gaunt.
Also want to get this: http://www.amazon.com/dp/B00B1N0R6C/ref=wl_it_dp_o_pC_nS_ttl
lol @ ab roller :snob
Tasty Meat, I'm just going to say that if Samson and Boogie are both telling you something, you should probably listen. They are the guys that know what they're talking about.
Been doing low carb well for the most part. I also went from being sedentary to having an active job where I'm on my feet lifting things all day.I'm the same. My mental health is in a nice balance when I'm on strict keto diets. I get stressed a lot easier when I fall off the wagon.
Down 10 lbs compared to a month ago.
My diet goal is 20 carbs or less as I'm trying to enter ketosis. Best I ever felt was when I was strict with a ketogenic diet. It may have been placebo, but there are a few studies implying an antidepressant effect. Also about a month in my skin was completely clear.
Sashimi is too expensive and not as good, but ya its an option.You still drink a lot of soda, don't you?
Cutting out carbs, mainly pasta and bread have been my biggest weight lost events but I can't seem to ever get it down past like 50 carbs/pay so I dont get into kertosis.
That's what I've been doing but I can't afford good coffee (to get enough caffeine to replace the same Id get from coke) so I drink less, which is good in the long run but fuck.
Taking the day off to feel better.
Well coffee has about 6-10 times more caffeine than cola. The two liters of cola you mentioned have about the same amount of coffee as one strong big cup of coffee. Even if you were drinking 4 liters before you should be easily able to replace that, no? At home make drip coffee or get a nespresso (expensive for coffee but should still get you about twice as much caffeine as cola for the same money).
Well coffee has about 6-10 times more caffeine than cola. The two liters of cola you mentioned have about the same amount of coffee as one strong big cup of coffee. Even if you were drinking 4 liters before you should be easily able to replace that, no? At home make drip coffee or get a nespresso (expensive for coffee but should still get you about twice as much caffeine as cola for the same money).
Than I've been replacing it with more caffeine and still feel like shit. I've had a massive headache for two days :(
Well coffee has about 6-10 times more caffeine than cola. The two liters of cola you mentioned have about the same amount of coffee as one strong big cup of coffee. Even if you were drinking 4 liters before you should be easily able to replace that, no? At home make drip coffee or get a nespresso (expensive for coffee but should still get you about twice as much caffeine as cola for the same money).
Than I've been replacing it with more caffeine and still feel like shit. I've had a massive headache for two days :(
Could just be sugar withdrawal. Each can has (roughly) 40g of sugar in it. A 2 liter has over 200g of sugar.
Our brains rely heavily on easy carbs/sugar(glucose really) in our bloodstream. So, if you remove that from your diet, you will probably have a bad time until your body adjusts.
How do you guys feel about diet soda?I'd avoid it if you can. For me, it led to cravings more than anything and still made me feel terrible. But there was a long, long period where I drank it very regularly and it did not have any effect on my weight loss.
The thing that worries me, but there doesn't seem to be a lot of evidence for (yet) is its effect on gut flora, which might indirectly lead to weight gain.
eating pizza with milk? ya'll are fucking weird.
injuries are the worst when it comes to exercise... even when you take all kinds of precautions there's always that risk :gotyYeah. It really kills your spirit. Mine made me even more angry for a few reasons. I guess I had tweaked my knee/meniscus somehow but it wasn't bad enough for me to notice. I fell asleep drunk on the couch one night all curled up in a strange position and when I woke up the next day I had soreness behind my right knee.
In all seriousness, good for you for getting back into it. It's been hard for me to come back from my lazy phases, so I can only imagine what it must be like with an injury.Thanks! In the end I hated myself more for not being in the gym at all rather than being in the gym lifting light weight. I lost a lot of self confidence over the last year or so.
Yeah. It really kills your spirit. Mine made me even more angry for a few reasons. I guess I had tweaked my knee/meniscus somehow but it wasn't bad enough for me to notice. I fell asleep drunk on the couch one night all curled up in a strange position and when I woke up the next day I had soreness behind my right knee.
I was stubborn so two days later I still did heavy squats and it was game over that next day. When I looked around it just seems like I had probably strained it and then tore it up by leaving it stressed/stretched awkward position for hours. Two stupid reasons for putting me out of the game.
"Samson Dadbod." God, where have our heroes gone? :doge
Isn't there some kind of big ass park in NYC? Central park or something? I think that's popular with runners.Everyone there runs on the asphalt.
I ran quite a lot in 2012 and 2013. I ran three half marathons in 2013 but then focused on powerlifting to get into the 1000 lb club. That was a mistake, honestly. I got big, people commented on in it public, it felt good to be strong, but I had to buy a whole new wardrobe and I went from running 13 miles no sweat to struggling with a couple miles and dirty bulking without ever cutting. The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.Yeah I'm done trying to go for that perfect physique. I will settle for being strong and somewhat lean - as long as I'm not fat. But my diet game is not and will probably never be what it was when I first got into lifting so I don't think I can get by without cardio any longer.
If you never see a picture, then. . .
The thing about being big is that I felt fitter when I could run. Sure, shoulder pressing 1.25x your body weight is amazing and gets you daps at the gym, but if I have to pick (which seems to be the case) I’d rather be a little smaller and weaker with the ability to run.
And running was always miserable for me too, Mups, until I learned how to do it. Like lifting, running requires proper form. If you’re not thinking about your body queues just like when you’re lifting, you are more likely to get hurt and it will be more difficult. Also, I am motivated knowing that man is the greatest long distance running animal on the planet(!) so I (and you) were born to be good at it.
[N]o significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.
I would go to something other than SS if you're only managing like 2 days a week. Your results will always be compromised because you're not following the routine as designed. I'd find a good push/pull or upper body/lower body routine that is more accommodating to that type of schedule.
what do you guys think of the whole strength train once a week thingLike anything else it depends on your goals. Assuming that strength or muscle gains aren't your priority there's no reason why it wouldn't work - the word work of course being up for interpretation based on your goals.
it makes sense to me considering you don't lose strength as easily as cardio stuff
what do you guys think of the whole strength train once a week thing
it makes sense to me considering you don't lose strength as easily as cardio stuff
I had full-on grimace face reading your post, TMBrehAway. Hope you can get that cleared up in short order. :-\
Damn breh, get better.
That sucks man :( Sorry to hear it.
edit: @TMBA holy shit. You were out for seven months after your nose surgery and lifting opened the wound again? :brazilcry
I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.Are you sure? You could just need a change in diet or routine.
I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.Are you sure? You could just need a change in diet or routine.
Ah I see. We have opposite problems then. Bulking has always come natural to me while losing weight has always taken tremendous effort. You can never go with just eating some more protein though.I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.Are you sure? You could just need a change in diet or routine.
I've been switching up my workout every month and a half or so.
I wouldn't know where to begin on how to eat to gain weight. I already eat a ton. I didn't work out for the final three years of college and I still had the remnants of my abs. My metabolism is doing me no favors.
The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.
If you never see a picture, then. . .
My business is primarily subcontracting onsite so not really. Could install one in my personal office but I'm barely there.That sucks. Thats about all I know for staying somewhat active in an office.
Welp, that's motivationThe last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.
If you never see a picture, then. . .
I have been looking forward to posting this picture. It’s not exactly accurate, though. I’ve been separated from my wife for several months and I used a couple of camera tricks:spoiler (click to show/hide)(http://i.imgur.com/VaRIx4X.jpg?1)[close]
The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.
If you never see a picture, then. . .
I have been looking forward to posting this picture. It’s not exactly accurate, though. I’ve been separated from my wife for several months and I used a couple of camera tricks:spoiler (click to show/hide)(http://i.imgur.com/VaRIx4X.jpg?1)[close]
Question: how does a deadlift work the legs?They really work all of the legs. You're driving into the ground at the beginning of the lift using some quads and then the lockout with the hips activates the hamstrings and glutes.
The way I assume how it works is, squats works mostly glutes and quadriceps, deadlifts the hamstrings
Respect Andy-kun. :respect
Today, I did 1200 yards. Without stopping. 48 lengths/laps at once.
I have no idea how it happened. Part of it might have been shaving my nose hair as I alluded in the triumph thread, but it could also be I start putting my ab carver (https://www.amazon.com/Perfect-Fitness-Ab-Carver-Sport/dp/B00MBEVVEC/ref=sr_1_3?ie=UTF8&qid=1467080109&sr=8-3&keywords=ab+carver) to work last week.
Shaved nose hair?
'Ab carver'?
Bruh... you have no idea how the human body works, do you :rofl
and that ab carver thing that Tasty linked.
4 weeks of 5 sets of 10 rollouts twice a week (Monday and Friday)
4 weeks of 5 sets of 20 rollouts twice a week (Monday and Friday)
4 weeks of 4 sets of 25 rollouts three times a week (Monday, Wednesday, Friday)
4 weeks of 3 sets of 33 (last set 34) 5 days a week (Monday-Friday)
On week 2 of this one. 3 sets of 10 of standing rollouts twice a week (Monday and Friday)
Good luck nacho, welcome to the pile of sweaty men. :cody
Biking is great for someone in your situation (you can do a lot more cardio than if you were jogging since it's comparatively low impact). I'd suggest thinking about an outdoor bike eventually so you get some rays too / get a more complete workout carrying your weight.
Good luck nacho, welcome to the pile of sweaty men. :codyI used to be big into mountain biking since there are a ton of great trails in New Mexico. Then I got lazy and fat. But I still have the bike! However for the past few weeks its been 90-100+ outside and I'm a giant puss. Once the temps even out I'll do some outside biking for sure.
Biking is great for someone in your situation (you can do a lot more cardio than if you were jogging since it's comparatively low impact). I'd suggest thinking about an outdoor bike eventually so you get some rays too / get a more complete workout carrying your weight.
You're not alone in that apprehension, Andy-kun. Bike Snob NYC (a blog I regularly read based out of New York) has given me a bit of pause and I have a longstanding death wish.
Cyclocross is big in Boston (http://clementcycling.com/bos) and that doesn't use public roads, if you want other (local) options. That's racing on a closed course with mixed terrain where you have to hop off your bike and carry it over your shoulder. It's pretty metal, actually.
Think I pulled something in my lower back and I don't know how. I can still do chest/tri, right?Probably. See how it feels when you work your way up in weight. If you don't feel anything go for it.
That ab roller is a workout, Tasty. You were right. It's tough to do it right. Every natural impulse I have for how I position my body while using it is wrong. :lol
180.6 on the scales post-workout, and my abs still can't come close to The Business's. Life's not fair, brehs. :'(I'm glad to hear the new routine is working out for you! I think I may switch to a 5/3/1 routine where I go in and do my compound sets - maybe 1 assistance and bail the F out. I just don't have the time anymore to do all the accessory work and I honestly don't care enough. I just want to be strong and my numbers are getting back up.
I attribute my recent extra drop in weight due to moving to a two-a-day workout regimen. I've been doing a quick 20-minute workout before my shifts, usually cardio/sprints, and then my usual strength/jiu jitsu/hockey workouts after work.
Well, that plus stress. Lol
I respectfully disagree. Visible, "cut" (this term is meaningless) abs are similar to visible ribs: these things exist under the subcutaneous fat underneath the skin on your abdomen. You can grow your abs slightly (very slightly—these muscles are so small that an increase in size of 10% would be almost unnoticeable), but if the subcutaneous fat is there then you still can't see them.
It’s a common argument especially with people new to fitness. But like driving a manual, no one was born knowing it, so it’s silly to make fun of people who don’t know how. Us old timers just had to be patient with them.Agreed. Not making fun of anyone. Just thought it was funny that we came back full circle.
You can't spot reduce fat. So targeting your core doesn't burn any last bit of fat. Diet and any kind of calorie burning exercise gets rid of that last bit of fat which brings us right back to where this argument always goes.I respectfully disagree. Visible, "cut" (this term is meaningless) abs are similar to visible ribs: these things exist under the subcutaneous fat underneath the skin on your abdomen. You can grow your abs slightly (very slightly—these muscles are so small that an increase in size of 10% would be almost unnoticeable), but if the subcutaneous fat is there then you still can't see them.
The issue is that getting rid of enough fat to see them through only dieting, you're doing a lot of harm to your body in other areas. You'll likely become underweight before you start seeing your abs if you're specifically dieting for that purpose.
Focused workouts targeted at your core burn that last bit of fat that would be unhealthy to try and get rid of through diet alone.
I admit to not being experienced in fitness so apologies if there's studies out there disproving the above.
I respectfully disagree. Visible, "cut" (this term is meaningless) abs are similar to visible ribs: these things exist under the subcutaneous fat underneath the skin on your abdomen. You can grow your abs slightly (very slightly—these muscles are so small that an increase in size of 10% would be almost unnoticeable), but if the subcutaneous fat is there then you still can't see them.
The issue is that getting rid of enough fat to see them through only dieting, you're doing a lot of harm to your body in other areas. You'll likely become underweight before you start seeing your abs if you're specifically dieting for that purpose. All skinny underweight guys I've seen have visible ribs, but none of them have visible abdominal muscles.
Focused workouts targeted at your core burn that last bit of fat that would be unhealthy to try and get rid of through diet alone.
I admit to not being experienced in fitness so apologies if there's studies out there disproving the above.
For the record I didn't know that you could make your abs "bigger," I've always operated under the assumption of burning the fat atop them in order to reveal them.
i did hear about fat collecting around the waist can be caused by stress or some shitNo. Belly fat is not an exception. If it was, there would actually be some secret that made someone crazy rich because everyone wants to lose belly fat. Fat distribution is determined by genetics, or at least all the conclusive research points to that. The idea that you can spot reduce fat is shit peddled by magazines because it promotes quick fix thinking.
so you can't target where you lose fat but belly fat might be an exception
Gawdammit, Andy
180.6 on the scales post-workout, and my abs still can't come close to The Business's. Life's not fair, brehs. :'(I'm glad to hear the new routine is working out for you! I think I may switch to a 5/3/1 routine where I go in and do my compound sets - maybe 1 assistance and bail the F out. I just don't have the time anymore to do all the accessory work and I honestly don't care enough. I just want to be strong and my numbers are getting back up.
I attribute my recent extra drop in weight due to moving to a two-a-day workout regimen. I've been doing a quick 20-minute workout before my shifts, usually cardio/sprints, and then my usual strength/jiu jitsu/hockey workouts after work.
Well, that plus stress. Lol
Grats on your swimming PRs and no need to apologize. We were all there once. If you're eating less fat, sugar, and carbs, does that mean your diet is mostly protein? Have you read anything yet about healthy fats?
It takes probably a lifetime to really get your macros on point and balance the right amount of nutrients—even the gurus change their recommendations over the years as new studies come out. My advice is to not look for the perfect diet and stick to that, because it doesn't exist. Keep doing what you're do doing: experimenting and reading.
If you're into podcasts, I recommend "Fat Burning Man" with Abel James. He interviews a wide variety of experts so you get some varied approaches in diet and nutrition (and even psychology). The show is really positive and always motivates me.
You can always eat red meat bro, but don't do it more then once a week :)
Also the more rare the healthier (cancer wise) as carcogenic substances increase when the meat is well done.
(https://i.imgsafe.org/457617da6b.png)
Did my Friday record of 1800 yards, except this time I did it without stopping. 😃 🏊
266 calories in 42 minutes is seems kinda low
when I cycle past 40 minutes I'm always above 500 calories burned according to my heart rate monitor
although I don't really care about calories burned when I work out
I'm guessing when you swim your heart rate stays in the range of 120-130 or so
I present to you, Peak-Lean Boogie:spoiler (click to show/hide)(http://i.imgur.com/l2peVIp.jpg)
(http://i.imgur.com/vo7omCU.jpg)[close]
Although I am overall very satisfied with how this 9-month Bulk-then-lean process has played out, I believe I must now accept that it is fate that I will never quite be able to defeat Biz in the abs battle. :'(
People keep telling me I need a fitband but I'm not sure why. However this thing is pretty cheap today so I might go for it. Anyone know if it's good? https://www.amazon.com/Garmin-v%C3%ADvofit-Fitness-Band-Black/dp/B00HFPOXM4
Also down to 261, feeling good. :D
Garmin's probably my favorite overall fitness band maker, but that's probably because they're the only big boy manufacturer that gives a shit about swimmers. :lol Case in point, that Vivofit (like the rest of their entire line) is waterproof to 50 meters (which means you can swim laps with it.) None of the other big names offer even one waterproof tracker in their lineup, even to 30 meters (the minimum.) You can get them waterproofed aftermarket (for a pricey markup) (http://waterfi.com/waterproof-fitbit-flex) but it won't track anything in the pool correctly, so what's the point... *bitter*Yeah the price is appealing but most of my cardio is on a stationary bike so a fitband probably isn't too useful for me. When it comes to tech stuff that isn't my desktop/laptop I'm kinda distinguished mentally-challenged so thanks for the info. :)
Although I do love my Misfit Shine, it unfortunately just doesn't give in-depth statistics nor is there much of a social scene (I know 1-2 people IRL with Garmins and thus using Garmin Connect, and precisely zero people with Misfits.)
As for that Vivofit specifically, I heard it's pretty good especially at that price. Just keep in mind it's two generations old, Garmin recently put out the Vivofit 3 and speaking as someone who is EXTREMELY vain about wearables (I mean I chose Misfit, lol) it looks like one of the most attractive fit bands you can buy:
(http://i.imgur.com/9ZlQGktl.jpg)
It's also double the price of course (https://www.amazon.com/Garmin-vivofit-Activity-Tracker-Regular/dp/B01BKUB66K/ref=sr_1_3?ie=UTF8&qid=1468348071&sr=8-3&keywords=vivofit+3), but it probably also has some improvements over the original. (I heard the Vivofit 2 and 3 improve on the clasp of the first, which I've read can be flaky.)
Macro breakdown depends on your goals really. And based on a 2000 calorie diet that's about 250 grams of protein. That's probably overkill for the average person.
If you lose fat and don't replace it with muscle you will lose weight.
No. Eating protein won't make you gain muscle. Hypertrophic stimulation makes you gain muscle and you need the protein and the right exercises to make that happen.If you lose fat and don't replace it with muscle you will lose weight.
But that's basically replacing it with protein right? 🤔
Does anyone know anything about candy/sugar making aerobic exercise more difficult.No clue on the science but I've had the same experience.
Lately I've been very sluggish when cycling and the past few weeks I've been eating a lot of candy bars and shit. I didn't really make the connection at first but I'm thinking the candy is fucking me up. I'm really far too tired sometimes during the workout. Like, super sluggish. It's pretty crazy. I've never had it this bad before.
I guess I already know the answer but I'd like to know if there's any research on this.
Did you already try a reset?
No. Eating protein won't make you gain muscle. Hypertrophic stimulation makes you gain muscle and you need the protein and the right exercises to make that happen.If you lose fat and don't replace it with muscle you will lose weight.
But that's basically replacing it with protein right? 🤔
I do 10% resets after I fail to reach my goal in 3 sessions.Did you already try a reset?
I did a small the week before because I had a stomach bug during the middle of the week. I have two days off since my last workout was Friday, so I'll try push next week and if I'm still struggling try a reset.
Does anyone know anything about candy/sugar making aerobic exercise more difficult.
Lately I've been very sluggish when cycling and the past few weeks I've been eating a lot of candy bars and shit. I didn't really make the connection at first but I'm thinking the candy is fucking me up. I'm really far too tired sometimes during the workout. Like, super sluggish. It's pretty crazy. I've never had it this bad before.
I guess I already know the answer but I'd like to know if there's any research on this.
I'm not trying to gain muscle. I'm also not trying to lose weight. I'm trying to adjust the foods I'm eating so that more calories are going to protein and carbs than fat.
But why would you do that? If you're not interested in muscle gain or losing weight, just focus on healthy, nutritious food.
:comeon breh... no soda and no sugar in your coffee might be enough to lose the body fat and get those abs showing
Drink better coffee.
Dufus is right. More definition is either lower body fat or more muscle. Start by getting rid of the overtly awful stuff. Soda if you haven't already, pure sugar, candy, that kind of crap. It's amazing the difference that stuff will make. Eat the typical healthy foods. When progress stops from that then things get complicated like counting macros, calories or keto diets. That's also when you'll probably need to start looking at bulk/cut cycles.
Yep, sure is. Take progress pics week to week would be my suggestion. Combine that with a weekly weigh in. I know you said you don't want to lose weight but that's usually what happens when losing body fat so it's still a good indicator.
An outside opinion helps too. I used to have my wife evaluate me because my dysmoprhia was too strong to see any difference.
I do 10% resets after I fail to reach my goal in 3 sessions.Did you already try a reset?
I did a small the week before because I had a stomach bug during the middle of the week. I have two days off since my last workout was Friday, so I'll try push next week and if I'm still struggling try a reset.
I don't really understand why you are switching from to 1% milk. I don't think reducing fat will help you with your goals unless you are going for calorie restriction.
Dropping the "fat is bad" mindset is hard but it will make dieting so much easier. You'll feel fuller quicker, fatty foods taste better (:drool) and fat even helps to blunt insulin spikes in certain foods.
It's that them there anti-fat propaganda I tells ya :doge
Fat is good. Especially fat that comes from plants. No need to avoid whole milk AFAIK. I drink 1.5% milk cause that's what I'm used to drinking.
Candy and soda just lying right there. #firstworldproblems
This is definitely the worst. Only reason why I'm not morbidly obese right now: candy costs money. :lol
Also if it's too hard to drink your coffee without sugar you just need better coffee really. I actually don't drink coffee, but I drink tea and never take sugar with it.
At first it might seem a bit meh but it's an acquired taste (I assume coffee is similar to tea in that regard).
Also, it might depend on what kind of coffee you drink. When I was younger I drank my black tea with a shit ton of sugar and it was tasty. Then I tried to drink without sugar and preferred it that way, but only when I started drinking different kinds of tea did I really prefer it. Basically, some black teas almost feel designed to go well with sugar, and only go well with sugar. With green tea, this is not the case at all. Good quality green tea is naturally sweet when brewed with hot but not boiling water.
What I'm trying to say it, the shit you eat and drink can make it harder to avoid adding shit to it. If you eat certain foods that are kind of dry, you'll want to take some sugary sauce with it. When you drink coffee, you'll want to take sugar with it. You might want to make changes to what you eat and drink to foods and drink that do not tempt you to do such things. So even though I've had a ton of black tea with sugar in my life, the thought of adding sugar to my green tea seems pretty gross. Now that I have a habit of drinking green tea, avoiding sugar with my tea is easy.
In other words some habits make it easy to avoid this or that, other habits make it much harder to avoid those things.
I can't really tell the difference between whole milk and 1.5% milk... :doge:doge
I can't really tell the difference between whole milk and 1.5% milk... :doge:doge
Anything other than whole milk tastes bad
:doge
andy, drink dis:
http://drinks.seriouseats.com/2012/07/why-you-should-drink-more-darjeeling-tea-what-is-first-flush.html
:lawd
yo man wtf... I just found out there's sugar in milk :goty I guess I shouldn't be too concerned about it, but still...Sure is. Another reason to go with whole milk. The fat helps blunt the insulin spike from the sugar in the milk.
What you guys think of creatine? I remember using it but never felt like it helped me
I'm sorry I don't think you understand this has nothing to do with trying to be a pro athlete.
Watch this
http://www.bbc.co.uk/programmes/b01cywtq
I just think anyone embarking on a exercise regime should know about stuff like this.
I'm sorry I don't think you understand this has nothing to do with trying to be a pro athlete.
Watch this
http://www.bbc.co.uk/programmes/b01cywtq
I just think anyone embarking on a exercise regime should know about stuff like this.
I don't think you understand that while VO2 max is genetic (and determined by age and environmental factors) that you would have to be a significant outlier to not benefit from aerobic training. Additionally, VO2 max can be trained. Worrying about maximum oxygen uptake has more to do with understanding most people will never be Lance Armstrong rather than most people won't benefit from exercise.
I read somewhere that some pro runner coaches thought low reps high weight was better.
I'm not sure who the famous tennis player is but the dude in the picture BrandNew posted does not have a modest amount of muscle. He's not huge, but that mass definitely isn't something easily attainable.I'd focus on weight lifting right now. When you first start weight lifting you'll make incredibly fast gains and progress. Don't disrupt this with cardio (they don't work well together). Focus on weight lifting and diet for now. Your body fat should decrease with this alone unless you on a see-food diet. Once you get some additional mass then you can tweak your diet to add in some cardio. You'll look much better when you lose that weight because you'll have the extra muscle mass.
BrandNew apparently wants a body like some famous tennis player which is a pretty modest goal in terms of mass. It's possible the cardio doesn't need to be dropped. All depends on the goals of course.
Here's what I don't get though. Strength training is done by aerobic exercise people like runners who do squats. And I've heard that squats are best even with heavy weights for runners. But obviously there's a limit to that, otherwise it'll mess with the endurance. But what I don't get it is, at what point is it bad? Cause I do squats now with 22 lbs weight and I'm using my legs for cycling. At this point, the squats are probably beneficial. But when does it start to become detrimental? How are you supposed to figure that out?
Edit: What are you trying to accomplish by these? More energy in the gym?Exactly this. My workouts aren't super long...like 30-40 mins but I just get wiped and struggle near the end.
Thanks for the input y'all. I can cut the cardio out and focus more on weight lifting for now.
I fixed the links since the amazon ones weren't working right but I'm at least getting them cheaper off amazon at least. :doge Will do some research. I did feel better during the workout but maybe that was placebo.I think that's normal man. Most people take a PWO to get going. You should be pretty wiped by the end. Caffeine works just fine. Other stimulants are expensive and many have very undesirable aide effects like getting terrible withdrawal headaches after prolonged use and even limp dick syndrome. I would steer clear of them. I drink a cup of coffee before i work out.
Is any pre-workout really worth it or should I just drink coffee or something beforehand? I've had trouble making it through workouts,which is why I wanted them, but that might be because I'm a fat slob that isn't used to heavy activity. :lolEdit: What are you trying to accomplish by these? More energy in the gym?Exactly this. My workouts aren't super long...like 30-40 mins but I just get wiped and struggle near the end.
Nachbro, you only need one pre-workout because the main ingredient in all of them is caffeine. You could just use coffee, but sometimes that tingliness in pre workouts can be a real motivator—like "I am so uncomfortable right now I can't sit here any longer and I have to go to the gym".I have been feeling that tingle when I take T+ for sure. Its really awesome, just a feeling that I need to work out right now
Thanks for the input y'all. I can cut the cardio out and focus more on weight lifting for now.
Targeted weight lifting though, right? ;)
My legs are completely collapsing even when I deloaded and stretching properly before each workout and even when I dropped some Cardio to recover. They are just tired and refusing to move and while I normally do Saturday, Monday, Weds for my split days. I've had to take today off because they are refusing to wake up. I've been doing a Reg Park beginner split since May which is just stronglifts (Squats every workout day, Overhead Press, Bench, Rows and Deadlifts split) plus dips, chin ups, alternating curls and calves (Split between days) and I'm hitting my Macros just fine on feeding myself (200g protien per day for my body weight, 5 fruit/veg a day and clean as fuck. No shitty food). I'm near the 3 month mark anyway so I need to do a change up but I don't know how to get them out of this slump.You mentioned deloading so have you been making progress? If not, it may just be time to switch to an intermediate/advanced program.
:goty
Any good strength and cardio based splits I should look into?
My legs are completely collapsing even when I deloaded and stretching properly before each workout and even when I dropped some Cardio to recover. They are just tired and refusing to move and while I normally do Saturday, Monday, Weds for my split days. I've had to take today off because they are refusing to wake up. I've been doing a Reg Park beginner split since May which is just stronglifts (Squats every workout day, Overhead Press, Bench, Rows and Deadlifts split) plus dips, chin ups, alternating curls and calves (Split between days) and I'm hitting my Macros just fine on feeding myself (200g protien per day for my body weight, 5 fruit/veg a day and clean as fuck. No shitty food). I'm near the 3 month mark anyway so I need to do a change up but I don't know how to get them out of this slump.You mentioned deloading so have you been making progress? If not, it may just be time to switch to an intermediate/advanced program.
:goty
Any good strength and cardio based splits I should look into?
When is the last time you took at least a whole week off? You may just need a rest week.
I'd do the rest week and see if you can pull more linear progression out of your current program. If not, then I'd move on. I'd stick to linear progression for as long as I could because progress goes much, much slower once you hit most intermediate programs.My legs are completely collapsing even when I deloaded and stretching properly before each workout and even when I dropped some Cardio to recover. They are just tired and refusing to move and while I normally do Saturday, Monday, Weds for my split days. I've had to take today off because they are refusing to wake up. I've been doing a Reg Park beginner split since May which is just stronglifts (Squats every workout day, Overhead Press, Bench, Rows and Deadlifts split) plus dips, chin ups, alternating curls and calves (Split between days) and I'm hitting my Macros just fine on feeding myself (200g protien per day for my body weight, 5 fruit/veg a day and clean as fuck. No shitty food). I'm near the 3 month mark anyway so I need to do a change up but I don't know how to get them out of this slump.You mentioned deloading so have you been making progress? If not, it may just be time to switch to an intermediate/advanced program.
:goty
Any good strength and cardio based splits I should look into?
When is the last time you took at least a whole week off? You may just need a rest week.
I made some progress in my deadlift up to 90KG/200lb and I feel I can go much further. But everything else seems to have plateaued out.
No whole weeks off and only missed one day due to sickness so yeah. Looks like a rest week and a routine switch is needed.
Bruised a rib 10 days ago at a party
I guess being a bottom has its drawbacks
You're gif is broke, like your butthole after all that bottoming Dufus has been dreaming about.
I'm on Windows 10 and I don't see it either :doge
I'm thinking about buying the starting strength book
Is it any good to learn the basics of lifting a barbell or would I be better off with an instructor?
I'd do the rest week and see if you can pull more linear progression out of your current program. If not, then I'd move on. I'd stick to linear progression for as long as I could because progress goes much, much slower once you hit most intermediate programs.My legs are completely collapsing even when I deloaded and stretching properly before each workout and even when I dropped some Cardio to recover. They are just tired and refusing to move and while I normally do Saturday, Monday, Weds for my split days. I've had to take today off because they are refusing to wake up. I've been doing a Reg Park beginner split since May which is just stronglifts (Squats every workout day, Overhead Press, Bench, Rows and Deadlifts split) plus dips, chin ups, alternating curls and calves (Split between days) and I'm hitting my Macros just fine on feeding myself (200g protien per day for my body weight, 5 fruit/veg a day and clean as fuck. No shitty food). I'm near the 3 month mark anyway so I need to do a change up but I don't know how to get them out of this slump.You mentioned deloading so have you been making progress? If not, it may just be time to switch to an intermediate/advanced program.
:goty
Any good strength and cardio based splits I should look into?
When is the last time you took at least a whole week off? You may just need a rest week.
I made some progress in my deadlift up to 90KG/200lb and I feel I can go much further. But everything else seems to have plateaued out.
No whole weeks off and only missed one day due to sickness so yeah. Looks like a rest week and a routine switch is needed.
My recommendation for a good intermediate program is 5/3/1. It's slow, but it works really well.
Glad to hear it. The bodybuilding variant is definitely rough. You can get some cardio in by shortening rest time in between your accessory sets.
I do the BBB variant and I love it. My workout is done in about 30 minutes. 2 minute rest between my compound sets and 1 minute rest between my 5 accessory sets.
The first time I did 5/3/1 I went something like a year before needing a reset. I made awesome progress on it. I should have never changed it up :'(
Well fat is flabby and muscle isn't flabby so losing some body fat while some muscle mass all around is close enough to what people mean when they say they want something 'tighter'
Do bodyweight squats. You'll get a nice buttOh I think its already nice enough for you cholo :-*
Is it normal to get your picture taken at the gynecologist?
Does anyone else count caloriesI don't count calories but I'm very much aware of what I eat. I think counting calories is a good thing. Not to lose weight, but to understand the macronutrients and impact of what you eat. It's hard to understand why your body is made up the way it is if you don't understand what makes up what you eat.
After reading that nutrition book I'm thinking it's necessary to some degree, to get an idea how much shit you're eating... in calories
So let's say my daily intake should be 2500 calories over five meals
Then every meal would be 500 calories, or a little over 400 calories if spread across six meals
I feel stupid for not doing this sooner. I thought just one damn apple would be enough until the next meal in three hours but one damn isn't even 100 calories :doge
All this time I thought I was doing well when my nutrition game is weak as hell :(
Does anyone else count calories
After reading that nutrition book I'm thinking it's necessary to some degree, to get an idea how much shit you're eating... in calories
So let's say my daily intake should be 2500 calories over five meals
Then every meal would be 500 calories, or a little over 400 calories if spread across six meals
I feel stupid for not doing this sooner. I thought just one damn apple would be enough until the next meal in three hours but one damn isn't even 100 calories :doge
All this time I thought I was doing well when my nutrition game is weak as hell :(
Also if you are bulking over a shorter period of time be prepared to use the washroom like 3-4 times a day lol
Weighing yourself three times a day seems a bit excessive. :holeup Unless you're using it to track water weight which can fluctuate quite a bit under some circumstances.
because big ass calorie deficits will break down muscle mass? :doge
Maybe I'm different but even if I am really full from lots of vegetables, hunger will catch up with me later.at the risk of sounding too obvious, it's because they dont have calories
looking better and the scale not moving is probably a good sign you can feel good about tho, probably means more muscle mass and less body fatYep. Not arguing against that. But when you're overweight it's also hard to argue against the illogical part of your brain that just wants the scale to go lower.
weight alone doesn't tell the whole story :yeshrug
I bought this assload of steel cut oats, never really thought about it since I buy mainly rolled oats, same shit right? Oats.throw them in yogurt
No, this is fucking birdfood, and I have pounds of it.
For real. Fuck steel cut oats. Chunky ass motherfuckers. :-\
Maybe I'm different but even if I am really full from lots of vegetables, hunger will catch up with me later.at the risk of sounding too obvious, it's because they dont have calories
you may "feel" full for a while, but while you're getting some nutrients/vitamins, you're not getting a plethora of calories, since vegetables and fruits are mostly water
the solution:
bananas
So, I think I'm brave enough to actually post some lifting vids.:heart
As I mentioned in July, I've been dipping my toes in more Olympic-style lifts. Here is me hitting 245 lbs on a clean and jerk, currently my best. I probably sound a *little* too excited to hit what is not really all that impressive a number, but prior to the vid, I failed 2 attempts to even pull the bar up into the front squat position, so I was amped when I pulled it off. :)
https://www.youtube.com/watch?v=GLnmUK8ZX68
Im at the point in my diet where I should stop losing weight, woke up this morning and I was sub 81 kg.
Now it's time to gain some muscle but I reeeaaaly dont fee like it and the only time Id have is in the morning between getting up at 0530 and leaving at 0730.
I already cycle 13km 5 days a week usually so cardio is sorted, sort of.
I ate fish and chips in our work buffet on thursday and a KFC Zinger Box on sunday (plus pumpkin spice latte).:lol Fish and chips from a buffet sounds like diarrhea waiting to happen.
Also, I heard running after a lift is all sorts of good.
(http://i.imgur.com/DdmkgRx.gif)
Been running more as well. Just trying to get my one mile time down to something respectable. Also, I heard running after a lift is all sorts of good.I've heard similar things that fat burning is more efficient when running after a lift. Not sure about the science - if there is any - to back it up. But I've found that things like this make negligible differences at best.
I kinda want to cut a little weight anyways.
Take the rest week. I've done 5/3/1 for a long time and there have been times where I've skipped it and it makes the following cycle noticeably more difficult. I come back much stronger after my rest week.
My BP's 160/99, I asked the doctor for medicine for it. He said, "No, lose weight."Never do this.
My BP's 160/99, I asked the doctor for medicine for it. He said, "No, lose weight."Never do this.
Never use medicine for something that you can fix/deal with yourself. I never asked her why, but my mom's a registered nurse and she refuses to ever take high blood pressure medicine. Instead, she changed her diet to get it back down.My BP's 160/99, I asked the doctor for medicine for it. He said, "No, lose weight."Never do this.
Never take high blood pressure meds, or never ask a doctor for medicine?
It wasn't exactly high intensityGO BIG OR GO HOME!
Looking damn good Boogie! The good thing with the bulk is that most of the extra weight will be temporary. I guess the real question is what are your goals? If you're trying to grow your gainz then I do suggest a bulk. The grind to eek out 5lb increases while maintaining a lean physique sucks and is way too time consuming. Losing weight is way easier than making lean gains.
That sucks, bro. Hope it's nothing too serious.
That sucks, bro. Hope it's nothing too serious.
Got a doctor to check it out and after he looked at my back to check it wasn't just some knots. He reckons its an inflammation, possibly due to over-training and stress. Gave me anti-inflammatory gel and pills and a Lifting ban for the next two-three weeks and Cardio only, particularly swimming, before he will check it again and give me an all clear. Have to continue to ice it as well.
Muh progress, brehs.
:goty :goty2 :brazilcry
no offensive bruh but if you're into lifting you should know a two to three week break ain't shit
it would be devastating for any cardio type exercise but for heavy weight / resistance training you can easily take a break that long and come back like it ain't no thing
165 isn't fat :-/
Never use medicine for something that you can fix/deal with yourself. I never asked her why, but my mom's a registered nurse and she refuses to ever take high blood pressure medicine. Instead, she changed her diet to get it back down.My BP's 160/99, I asked the doctor for medicine for it. He said, "No, lose weight."Never do this.
Never take high blood pressure meds, or never ask a doctor for medicine?
165 is like anorexic weight :doge
You look fine.165 is like anorexic weight :doge
Uh oh (http://i.imgur.com/maQYk.gif)
My BP's 160/99, I asked the doctor for medicine for it. He said, "No, lose weight."Never do this.
Never take high blood pressure meds, or never ask a doctor for medicine?
You look fine.165 is like anorexic weight :doge
Uh oh (http://i.imgur.com/maQYk.gif)
I just....I just can't shake the feeling that I might still have need for aesthetics before next March.
I'm weak, bros, I know. :'(
I just....I just can't shake the feeling that I might still have need for aesthetics before next March.
I'm weak, bros, I know. :'(
One of us one of us one of us
Question: if an untrained individual (me) wants to be able to deadlift 200 pounds, how long would training towards that goal take assuming flawless diet etc?
I just....I just can't shake the feeling that I might still have need for aesthetics before next March.
I'm weak, bros, I know. :'(
One of us one of us one of us
I feel like I have the cartoon mini angel and devil on either shoulder whispering in my ear :lol
Not sure who is each one though
:deadQuestion: if an untrained individual (me) wants to be able to deadlift 200 pounds, how long would training towards that goal take assuming flawless diet etc?
73 days.
I figured it'd be something like that.
Good job man! That last hit of DL is mostly mental in my experience. If you slow down and give yourself time to think it's over. Care to share the video??? Any excuse to see you broseph.
I'mma get that fucker at some point in the next 10 days though. :punch
nah it's actually legitGOMAD (gallon of milk a day)
*googles "gallon to liters"*
...
:holeup !!!
Also, your assumed body fat percentage is probably way off. :doge (Unless you used some fancy expensive equipment to measure it.)
He did give a very specific number for it though.once i hit my next goal weight sure
Only one real way to know for sure. Pics!
In the meantime I need to improve my cardio. In the last tournament I did my cardio wasn't the best. I did fairly well despite the adrenaline dump but having a couple Muay Thai fights helped me with that. I'm not sure whether to dedicate even more to cardio or continue my strength training regimen.
depends on who you are
i guess you have difficulty gaining weight
as for me, i love to eat
zero difficulty gaining weight in that case
If this thread doesn't have creeps/weirdos lurking it might post a pic/video at the end.
I'm fine for the most part rolling in the school. When you said gym I wasn't sure if you meant bjj gym or a gym....gym. Getting the fundamentals of bjj has helped with gassing. But I learned in the first tournament that doing well in terms of cardio in the dojo and cardio/stamina in a tournament are two different things. Adrenaline helps fuel this for sure. I actually was more terrorfied during my adrenaline dump that I ever was in a Muay Thai fight.
This will be an in-house tournament between fellow Brazilian Top Team affiliates. Basically, I'm wishing for the best.
And I don't need to do cardio? I hate cardio. It sux. I spit on it. Patooey. But if it helps with bjj...:larry
Vegan [...] bodybuilding
:huh
yea i was skinny growing up but also extremely athletic and active (sports literally 6-7 days a week, and that was before i start weight training) so when I started hitting higher levels of competitiveness I needed to gain weight but it was very difficult. Not impossible, just had to stay very disciplined and consume a disgusting amount of calories.spending your whole life trying to gain weight is such a chore compared to losing weight (or at least that's what i tell myself)
depends on who you are
i guess you have difficulty gaining weight
as for me, i love to eat
zero difficulty gaining weight in that case
especially because im the opposite of a picky eater
ill eat just about anything... but at the same time i care about flavor and stuff :lawd
RIP to anyone going to the gym tomorrow
You are my savior.
Cut with me.
Not looking forward to going to the gym with the crowds.
Started dieting for reals. GOD.
lol i eat bread everyday and I'm slim as fuck
stay losing anti-carbs folks
They finally shut up after giving them printouts of my BMI and then watching them plug in the numbers themselves just to verify that yes, I'm overweight.
They finally shut up after giving them printouts of my BMI and then watching them plug in the numbers themselves just to verify that yes, I'm overweight.
My BMI is 30.41.
BMI thinks I am obese.
Peak-Lean Boogie, the one shredded on page 157, has a BMI of 27.37. Overweight.
For me to get a "normal" BMI, I would have to be 164lbs. I have never been 164lbs in my entire adult life, even when I was running 20 miles a week, training martial arts, and before ever having picked up a barbell in my life.
BMI is trash.
Workout schedule:
Sunday: Morning cardio and HITT, BJJ open mat in the afternoon.
Monday: strength training, all body.
Tuesday: Evening BJJ.
Wednesday: strength training, all body. Cardio and HITT.
Thursday: morning BJJ.
Friday - rest.
Also that's bjj four times a week. I find three times too little in a week on retaining info and learning.
Comparing yourself to others is a sure fire way to demotivated and quit. There's a thin line between comparison and inspiration. Go do your thing and turn yourself into a better you. That's all.
:heartbeat
I do have an ass, it just needs to be plumped up, but I guess enlarged too. I want an ass. lol:heartbeat
Start lifting weights and you'll have an ass in 90 days probably.
Squats are the best and most complete exercise. The trick to an ass is firing up the glutes. You need to activate them. You do this doing something simple like putting an exercise band around your feet and trying to walK. These are called monster walks. It will make your butt burn. Then you take it off and do an exercise. A lot of people think they using their glutes when they aren't. You must activate them. Also any exercise that targets glutes will most likely also target your thighs and hips. As well as core.Damn, I knew this was the right place to ask. You seem to know what you're talking about, so I'm just gonna take your word for it.
With boobs, push ups and bench pressing has helped me the most.
As for resources I suggest getting Starting Strength. It will teach you perfect form and how to do the exercises properly.
I'm not sure about weights at home. Maybe Mupepe can help with that. I remember him suggesting free weights at the home once.
In order for you to gain muscle you'll need to eat a lot more. I'd say it's easier but I have never been in the position of being skinny and going for muscle gain. I have only been in a situation where I lost weight and gained muscle at the same time or when I was already fit (though not skinny) and gained muscle. someone more experienced can answer that question. But ultimately, it also depends on your goals. Some people like having a slim yet muscular look. Others like a thick but muscular look. It depends on your goals, but typically you want to eat a lot of protein and lift a lot of weights. Whether or not you want to bulk and go on caloric surplus depends on your goal at the time. But you'll gain muscle just by lifting. Lifting by itself will require you to eat more just to keep up, so I wouldn't worry about it.
spoiler (click to show/hide)I'm also super fat at 261 lbs as of this morning. And calorie counting sucks. Low carb works best for me[close]
> Calorie counting sucks
> Low carb works
> I'm super fat
(http://www.thecoli.com/styles/default/xenforo/smilies/jbhmmm.png)
I don't count calories. Low carb, heavy in greens works for me. I tend to eat till I get 80% full.
What is your diet like? What are you eating?
Bread, wheat crackers, cheese, milk, oatmeal, fruit (mostly apples, oranges, bananas, blueberries), nuts (peanuts, cashews), meat (some days poultry, some days red meat, 50% split), vegetables (cauliflower, broccoli, bell peppers but I try to change it up often). As for vegetables I try to eat some raw as well. Carrots and cherry/plum tomatoes.
As for drinks, water, milk and tea. I rarely drink more than two glasses of milk a day but I might bump that up if I start lifting.
FYI I'm 5'9" 143 pounds. When I ate 2500-2300 calories a day I was 139 pounds.
That sounds fine, what are you stressing out about? :dogeI don't count calories. Low carb, heavy in greens works for me. I tend to eat till I get 80% full.
What is your diet like? What are you eating?
Bread, wheat crackers, cheese, milk, oatmeal, fruit (mostly apples, oranges, bananas, blueberries), nuts (peanuts, cashews), meat (some days poultry, some days red meat, 50% split), vegetables (cauliflower, broccoli, bell peppers but I try to change it up often). As for vegetables I try to eat some raw as well. Carrots and cherry/plum tomatoes.
As for drinks, water, milk and tea. I rarely drink more than two glasses of milk a day but I might bump that up if I start lifting.
FYI I'm 5'9" 143 pounds. When I ate 2500-2300 calories a day I was 139 pounds.
Lifting weights will make you lose that "stomach flab" by filling in your body with muscle.
I'm not stressing. :doge I'm just saying. I wanted to lose my stomach flab by dropping down to 2000 calories. At the time I knew it was risky. It backfired (gained four pounds through binge eating candy), now I'm back to eating more.Ah. Carry on then.
Btw Himu counting calories isn't hard after you've done it for a while. You tend to memorize things. For example you said you like to eat greens. Does that mean greens exclusively? I used to do the same thing, but now I understand a meal with just greens is far too low in calories to be a proper meal. Vegetables are absurdly low in calories. That's great because it means you can stuff yourself with them which is necessary to get all the vitamins and minerals and stuff. But it doesn't offer enough energy.
The great thing though is that vegetables go amazingly well with meat. Low calorie greens + fatty meats is makes for an excellent meal. :rejoice
Lifting weights will make you lose that "stomach flab" by filling in your body with muscle.
Also, this is not science. :doge
Depends on the definition of "stomach flab" in that statement. If Himu-chan mean fat, that's false. If Himu-chan meant the unattractive shape around the waste, then that could be true.
I could post my pics from a couple of years ago where I went from 284 to 193 and bench pressing 315 all while going low carb but they're still probably in this thread somewhere.spoiler (click to show/hide)I'm also super fat at 261 lbs as of this morning. And calorie counting sucks. Low carb works best for me[close]
> Calorie counting sucks
> Low carb works
> I'm super fat
(http://www.thecoli.com/styles/default/xenforo/smilies/jbhmmm.png)
I.E. when he does it, it works. If you want to be a cock in this thread, traditionally you need to have the body of a Greek god and pics to back it up.
Greek gods tend to be too swole for my tastes, see: Boogie. I'm more a Bruce Lee kind of person. And you better fucking believe I'll have a body like that once I start lifting. :bolo
But I probably won't post pics because I'm not comfortable with that. Besides I don't want to show off. :playa
I could post my pics from a couple of years ago where I went from 284 to 193 and bench pressing 315 all while going low carb but they're still probably in this thread somewhere.
So what do you eat specifically when you're on "low carb" ?
How do you have time to cook if it's exclusively meat and vegetables. :doge
Lifting weights will make you lose that "stomach flab" by filling in your body with muscle.
Also, this is not science. :doge
How would you like it if you went to a restaurant and what you ordered is something that was cooked a few hours before and all they did was heat it up? Would you like that?This is basically how most Mexican restaurants/taquerias work. The fajita and beans and rice and whatever else is cooked that morning and kept warm all day as they serve it. I like it just fine.
Nah, breh. I eat fresh. :jared
How do you have time to cook if it's exclusively meat and vegetables. :doge
:iface
I eat five meals a day. Exclusively meat and vegetables would mean cooking five times a damn day. Thanks but no thanks.
An hour and a half of open mat on a Friday night. :rejoice
Getting back into a proper BJJ regimen at a club of hungry beasts, and having a target on your back as a brown belt in a room full of blues and purples. :whew
Knowing that you're going to be so gawdamned sore in the morning. :dizzy
QoI, what's your rationale for excluding dairy? (Most) yogurt and milk are too high in carbs, I get that, but for me butter and cheese are low carb staples. Also whey too b/c I'm a lazy fuck. All 3 of those work macro wise, so I'm wondering why you told Dufus no dairy with low carb.
But you're a brown so you're one of the biggest monsters of all. No white belts at the open mat?
QoI, I really think you'd like this book (https://www.amazon.com/dp/0967089735/ref=cm_sw_r_cp_api_C.WEyb4N508KA).
Modern American dairy farming is not good for humans, despite the ad campaign by them suggesting otherwise (surprise!)
Most people on the planet don't produce lactase in adulthood and are therefore lactose intolerant. A significant population are allergic to casein too. Even the lucky ones who can tolerate milk really shouldn't drink milk from the supermarket. Modern dairy cows are genetic freaks with overactive pituitary glands producing growth hormone that ends up in the milk and is doubled by FDA-approved growth hormones. Plus supermarket milk is pasteurized. The heat kills good enzymes, destroys vitamins, and reduces mineral content. It may even alter the lactose to be more absorbable which strains the pancreas. Superheated milk tastes and smells bad so they add chemicals to mask it. Then they readd vitamins synthetically and fake D2 is actually toxic. It really does more harm than good.
Raw milk and raw cheese though? Kefir? Yoghurt? Hell yeah. Grass fed butter is okay too because it doesn't contain growth hormone and whatever health risks may be associated with soybean-fed cows. If you can't get raw cheese (who can?) natural cheese i.e. unprocessed cheese is more digestible unheated.
TL;DR: nothing matters and eat or drink what you want because that's what we're all gonna do anyway
Edit: Link fixed
TL;DR: DAIRY IS SCARY.
I've been thinking a bit more about what Himu said and leftovers and stuff.Greens will stay just fine warmed up assuming you don't overcook them and turn them to mush. I find a toaster oven the best way to warm them up but a microwave works.
I should probably do that. Cook for two, then eat the second meal the next day so I don't have to cook then.
But do cooked greens store well in the fridge? And what's the best way to reheat them? Microwave?
Also what are the easiest leafy greens to eat because kale takes for fucking ever to scarf down.
I don’t think this is necessarily the best solution, but it is one I’ve used before to mitigate depression or a lack of motivation. Find a pre-workout that makes you uncomfortably energetic. They pretty much all do thanks to the caffeine and Niacin. But it’s tough to sit in your car and talk yourself out of it when your heart is racing and your skin is flushed and itching. It provides a little external accountability.
Summer's round the corner, so time to go all in again. Meaning no alcohol til at least June.
My Guitar Hero / Rock Band MMR ratings are gonna tank to Bronze League levels. Expert was fun while it lasted, :(
Fun question:Only a jerk if he doesn't clean up the other stations before he leaves them.
Guy who does 40 minutes of cardio (getting all sweaty) before using the bench/machines. Jerk or no jerk?
Finally started to see weight gain.
Eight pounds in two months.
Eat candy, brehs. :doge
Boogie how tall are you
haha GOMAD was just a two week thing over winter break; ill post pics once I hit my target weightBoogie how tall are you
Just a manlet. 5'8".
Weren't you supposed to be posting pics post GOMAD? ;)
It's important to do this for yourself! Being confident shows, and makes you 150% times more attractive and interesting, as long as you don't turn into a gym douche. ..Or is that why you don't get second dates? 🤔
Finally started to see weight gain.
Eight pounds in two months.
Eat candy, brehs. :doge
You're......doing it wrong. :derp
Are you deadlifting 200 pounds yet? You better be fucking deadlifting 200 pounds now. :punch
Anyhowww, for me, my announcement of June 2016 being "peak-lean Boogie" may have been premature.
The cut post-winter 2016-2017 bulk is finally progressing. Down to the low 190s now.
And still hitting lifts damn close to my max at the beginning of the year.
yesterday hit a 455x3 DL, 265x3x3 bench, and 345x3x3 squat.
(http://i.imgur.com/FHu5T0a.png)spoiler (click to show/hide)
(http://i.imgur.com/sbpAbGr.jpg)[close]
I did something to my elbow back in December when I was carrying groceries. It's been hurting ever since, mainly when I bend it. Went to see a doctor the other day and told me to just ice it every day. It's been about 2 weeks now, doesn't feel any different at all. It's really ruining my workout routines. UGH. :-\
Go back to your doctor.
Anyways icing was good advice. Icing can really work miracles! Make sure you use raw ice without anything in between. Apply directly to skin. You can get burned that way but tbh you can get burned no matter how you do it, applying ice directly to the skin is just faster.
You might want to stop working out altogether until your elbow is pain free again.
YOU TOLD ME I NEED TO CUT OUT ALL CANDY. What a hypocrite. :mafYou're......doing it wrong. :derp
I dunno, doing all those farmer's walks carrying heavy bags full of candy got me pretty swole :success
Depending on who you are cutting candy out completely can backfire. It can make candy more tempting which will make you fatter. :doge:doge indeed Sounds like you're rationalizing weak will.
It's safer to minimize it but not cut it out completely.
I did something to my elbow back in December when I was carrying groceries. It's been hurting ever since, mainly when I bend it. Went to see a doctor the other day and told me to just ice it every day. It's been about 2 weeks now, doesn't feel any different at all. It's really ruining my workout routines. UGH. :-\
Go back to your doctor.
Anyways icing was good advice. Icing can really work miracles! Make sure you use raw ice without anything in between. Apply directly to skin. You can get burned that way but tbh you can get burned no matter how you do it, applying ice directly to the skin is just faster.
You might want to stop working out altogether until your elbow is pain free again.
Applying ice directly to skin? Isn't that a really bad idea?
Your feet probably look like Mr. Deeds'
https://www.painscience.com/articles/icing.php
I've been icing my feet on and off for like... a year. :doge I've never even had anything close to a burn.
You're......doing it wrong. :derp
I dunno, doing all those farmer's walks carrying heavy bags full of candy got me pretty swole :success
Rationalizing weak will is what works best for you. Got it.Depending on who you are cutting candy out completely can backfire. It can make candy more tempting which will make you fatter. :doge:doge indeed Sounds like you're rationalizing weak will.
It's safer to minimize it but not cut it out completely.
Finding out what works for you best isn't 'rationalizing weak will'. :comeon
You're......doing it wrong. :derp
I dunno, doing all those farmer's walks carrying heavy bags full of candy got me pretty swole :success
ARE YOU DEADLIFTING TWO HUNDRED POUNDS NOW, YES OR NO?
I haven't signed up at a gym yet... so no. :doge
I guess I need stop RATIONALIZING MY WEAK WILL. :doge
I knew that quitting crack completely would only be painful and cause me to smoke more crack so I've decided to only smoke a limited amount of crack.You're......doing it wrong. :derp
I dunno, doing all those farmer's walks carrying heavy bags full of candy got me pretty swole :success
ARE YOU DEADLIFTING TWO HUNDRED POUNDS NOW, YES OR NO?
I haven't signed up at a gym yet... so no. :doge
I guess I need stop RATIONALIZING MY WEAK WILL. :doge
I get it, it's important to set realistic, achievable goals.
I mean, in your case, the goal is "get fatter", but still.
having a little bit of candy instead of no candy whatsoever removes the forbidden fruit aspect of it, and that aspect can be problematic for some
yeah that's not really comparable :dogethey're both consumables. You don't need candy to survive. You consume it because of addiction and comfort. Sounds like a drug to me.
food is something you need to survive and its something you always have to have, drugs not so much
having a little bit of candy instead of no candy whatsoever removes the forbidden fruit aspect of it, and that aspect can be problematic for some
you don't need candy to survive though ???fuk maybe u don't
5'8? That's my height. Stop making me feel bad.
. Anyone train Keysi or Defence Lab?
. Anyone train Keysi or Defence Lab?
No. Gimmicky shite, it looks to me.
It's the only way I can get off bro.
So I don't know anything about fitness or anything. I've kind of just been going to the gym and doing stuff aimlessly.
What things should I be doing? What equipment should I be using? What should I be eating? I really have no idea. I'm a skinny guy. Not trying to loose weight, gain some if anything. Just trying to look toned and in shape. Some muscles on my arms basicly.
So I don't know anything about fitness or anything. I've kind of just been going to the gym and doing stuff aimlessly.
What things should I be doing? What equipment should I be using? What should I be eating? I really have no idea. I'm a skinny guy. Not trying to loose weight, gain some if anything. Just trying to look toned and in shape. Some muscles on my arms basicly.
I don't get it. My post makes you angry?
So I've hit a plateau, can't seem to get these last 7 pounds off.The daily average is ~2000-2200 so that sounds about right if you're trying to lose weight. Although I would recommend pairing it with cardio still and not just relying on starving yourself lol but I'm assuming you're still hitting the gym
So I went and slapped on a My Fitness app to help me count calories and such. It's saying that I should be eating about 1,600 calories a day. That seems a little low, but then I am 7 pounds heavier than I want to be :doge
I've been working on a bum shoulder for a few months now, recently got to the point where the pain and tightness was too much after every workout. Pretty sure it's a rotator cuff issue. I don't know what I can do in the gym now. Even dropping my bench 50lbs and doing fewer sets, it hurt. I've cut out anything where my elbows go above my shoulder, which pretty much leaves me with squats, pec deck, and low rows. Overtraining and not letting things heal, brehs :goty2this guys kinda awkward but it's a good stretch
Shit is killing me when I try to sleep especially, as I can't sleep on my back and if I'm on my stomach, I have to have my arm propped up and wake up with it falling asleep and shit, or if I'm on my side as soon as it slumps it wakes me up like I got stabbed.
Yeah, already have a workout routine and it's worked to get me through 10 lbs. But for nearly 2 months I've just been plateaued at my current weight. I still want to lose another 7 but they're just stubborn. Figured, if my exercise isn't doing it, maybe I need to change my intake.So I've hit a plateau, can't seem to get these last 7 pounds off.The daily average is ~2000-2200 so that sounds about right if you're trying to lose weight. Although I would recommend pairing it with cardio still and not just relying on starving yourself lol but I'm assuming you're still hitting the gym
So I went and slapped on a My Fitness app to help me count calories and such. It's saying that I should be eating about 1,600 calories a day. That seems a little low, but then I am 7 pounds heavier than I want to be :doge
Also a good thing to remember is once you get really close (1-2lbs) it might just be what time of day you're weighing yourself or how much water weight you have at that time.
What if my diet is lots of beer and bad food :dogeget plenty of protein and you should still be ok!
Do you guys have any protein bars or drinks that you like and actually taste good?
Shoulder is getting better. Lots of stretching, heat/cold alternating, and not using it. But that means I've seen my gainz fade away in record time. About a month without any serious upper body stuff and I look worse than I did before I started lifting at all. Like absolute dogshit. I'm basically going to have to start from scratch. Going from 230 4x5 1x9 bench to 50 5x5 :foxx50?! Jesus, your shoulder was that bad?
One thing I had to ditch was Quest bars/powder I'm so pissed that it affects my bloods sugar levels They say that it doesn't, but it does.
anything you eat will affect blood sugar levels... :doge just that sugar has the strongest effect, which is not what you want in excess
So what kind of Protien Shake do you guys recommend for building muscle. I know nothing about powders and shakes, but I guess it's time to start looking into them.It's really not time. If you have to supplement your diet starting out then your diet is bad. Save money and just buy a can of tuna and eat an extra one a day. Most protein powder are junk and the ones that are good are outrageously priced.
How far a commute is the gym you'd otherwise be attending?
So, as I mentioned before, I've been undergoing physical therapy for my elbow injury a while back and something occurred to me. So my injury only prevents me from doing press movements, but pulling movements are totally fine. So basically, I can still build my biceps, but the triceps are going to be lagging far behind. With that being the case, is it bad idea if I continue trying to build my biceps in the sense that it will cause muscle imbalance?Not if your form is on point and you don't try to push past your limit by using bad form and relying on support muscles. You can still isolate your triceps with pulldowns and certain dumbbell movements.
So, as I mentioned before, I've been undergoing physical therapy for my elbow injury a while back and something occurred to me. So my injury only prevents me from doing press movements, but pulling movements are totally fine. So basically, I can still build my biceps, but the triceps are going to be lagging far behind. With that being the case, is it bad idea if I continue trying to build my biceps in the sense that it will cause muscle imbalance?Not if your form is on point and you don't try to push past your limit by using bad form and relying on support muscles. You can still isolate your triceps with pulldowns and certain dumbbell movements.
Daym, gurl. 405lb/184kg
(https://i.imgur.com/3nqq183.gif)
When did you get the injury and how long did you keep on going until you stopped lifting? Just keep going to a doctor and try figuring what's going on. If six months of rest didn't do the trick, another six months of rest probably won't improve it.
Injuries suck but every injury is a teaching moment. I was about to get an injury with running but my experience with previous running injuries nipped it in the bud when I took action.
How accurate is this?
(https://i.imgur.com/fqZg04fl.jpg)
I'm gonna start going to the gym regularly after I move, although I'm reeeeally intimidated by everything, especially the equipment. And I'm scared because of that NSFL broken leg press gif I saw. :dogeOh god, I know exactly what you're talking about. That was harrowing. :-\
I'm gonna start going to the gym regularly after I move, although I'm reeeeally intimidated by everything, especially the equipment.Use one of the gym's trainers for a month and you'll be fine.
Fine for squats. Lockouts are the problem with leg press. Don't lock out for extended periods at full extension. You're not activating enough support muscles and it causes strain on weak points.And I'm scared because of that NSFL broken leg press gif I saw. :doge
just saw this
wtf i didn't even know this was possible
i have a strength training book but that mentions injuries but not this
i don't think fully straightening the legs is bad for squats/leg press though
Brad Pitt was at 6% body fat in Fight Club. That's going to be a challenge.
All of this irrelevant and healthier if you work for a physique that satisfies you and not some hypothetical woman you might have if you only had the X body type. Loving your own physique will bleed into self confidence which will get you further with women anyhow.This is a great post. The right amount of self confidence is a lot more attractive than a bunch of muscles. Do what you do for yourself.
It's amazing though how men don't want to accept that women prefer that Brad Pitt body by far and not a super swole body. Apparently to women a very muscular body doesn't look normal or looks 'scary' or some shit. I did chat with this one girl who said she preferred men as muscular as possible, but we were both teens when she said that. I'm guessing it's the equivalent of a teenage boy saying he'd want boobs/ass as big as possible. :doge
You say feel. Judging by your pictures, it's not gravity that is your enemy.
:shaq2You say feel. Judging by your pictures, it's not gravity that is your enemy.
It's my ego and my dysmorphia. I had been so suited with my 150~ pound frame, but 160 for some reason makes me feel fat and blobby and gooey.
I'm not crazy am I? Even with my skinny frame, I feel so fucking fat.
Most people do feel bad about themselves, but objectively, you look great. Not just your face, but your body as well. A lot of guys would kill to look like you. I'm not trying to convince you into bettering your self-image, but I'm just saying the truth. I really don't understand why you have dysmorphia, but if it really is that bad, what does help you with it? Exercise?You say feel. Judging by your pictures, it's not gravity that is your enemy.
It's my ego and my dysmorphia. I had been so suited with my 150~ pound frame, but 160 for some reason makes me feel fat and blobby and gooey.
I'm not crazy am I? Even with my skinny frame, I feel so fucking fat.
(http://i.imgur.com/jjdqSsb.gif)
If meal timing is irrelevant how do you explain my own experience of eating 1500-1800 calories a day and then when I realized I wasn't eating properly I was aiming for 2500 calories a day and I lost fat and felt more energetic and even experienced my core getting stronger without doing any extra exercise? :huhYou were aiming for 2500 calories a day, only eating 1500-1800 and you want to blame timing? What did I say above? Get your calories in somehow. That isn't related to timing. You didn't tell him to spread it out because you can't eat enough in limited meal amounts, you told him spreading it out would make you leaner and stronger. That is bullshit and the other is a completely separate issue. You were undereating, not eating at the wrong times.
I just want to feel a tad thinner, I don't give a shit about muscle
Dieting sucks tho meh
Muscles are great. Don't be a weakling.
I have this book www.amazon.com/Advanced-Sports-Nutrition-2nd-Dan-Benardot/dp/1450401619Why would you think you can't lose fat and fuck with your gains while undereating? It wasn't bad enough to be in starvation mode. You were just in a caloric deficit like on a cut.
Not saying it's flawless but it's not 'men's health magaine or some shit' either :doge
I can barely make sense of what you're trying to say. If you have one big fat meal with all the vitamins and minerals and shit, at the least the minerals I know will compete for space in your body where it gets absorbed. If you spread it out, there's less chance of that happening. Obviously I don't calculate all that shit and it's not practical and I don't think anyone says that should be done. But that if you eat varied and have several meals throughout the day, it'll give you a better chance to absorb more nutrients than just one big fat meal.If meal timing is irrelevant how do you explain my own experience of eating 1500-1800 calories a day and then when I realized I wasn't eating properly I was aiming for 2500 calories a day and I lost fat and felt more energetic and even experienced my core getting stronger without doing any extra exercise? :huhYou were aiming for 2500 calories a day, only eating 1500-1800 and you want to blame timing? What did I say above? Get your calories in somehow. That isn't related to timing. You didn't tell him to spread it out because you can't eat enough in limited meal amounts, you told him spreading it out would make you leaner and stronger. That is bullshit and the other is a completely separate issue. You were undereating, not eating at the wrong times.
But if I was undereating how do you explain the belly fat I had, and the subsequent the decrease in fat? :doge
I'm not fretting over meal timing and micro nutrients. I'm just saying it's better to have more meals in a day instead of just one or two meals. Eating four to five meals a day has been easy as fuck for me and I enjoy it and I have never overeaten when eating like this. The only exception has been binging on candy.Saying it works better for you is different than telling someone they'll be fatter and weaker if they eat two large meals.
I have this book www.amazon.com/Advanced-Sports-Nutrition-2nd-Dan-Benardot/dp/1450401619
You know there's more to training than just lifting right? :gurl Anyways I was having difficulty with cycling and suspected I wasn't eating right, reading that book explained a lot and basically fixed everything. Also, I think that book is mostly written for coaches and stuff but it's good for athletes themselves too. It has good information for athletes of any level IMO.
Nutrient deficits are extremely common, and also common among athletes. So I don't see how you can say it doesn't matter when it seems to me you need all the help you can get absorbing stuff. And further, this might seem 'excessive' to a non-pro athlete to worry about this shit, but I have noticed that doing all this stuff not only improves performance but it also makes me feel better. And that last part is probably critical given the whole reason I exercise is to make myself feel better.Again, because you're likely not at a point where your limiting factor is absorption conflict. And again, completely different from saying "it's probably better for you" than "it will make you weaker and fatter". The former probably true, although also probably irrelevant for your level. The latter is bullshit.
I don't do actual research. I read some shit by a particular author with a good enough reputation and if I see them referencing a million shit with all the footnotes and stuff I take their word for it. I consider myself reasonably good at sniffing out quacks.Keep throwing our blanket statements. I can't tell you because I didn't see what you ate, I don't know your weight, BMR, any medical issues, daily activity levels , etc. It could be lots of things. And again, go look around. There's lots of research also saying meal timing is bullshit.
I should have mentioned when I was on that 1500-1800 calorie diet, it could have been a 1500-2000 calorie diet, I didn't do exercise at the time. Then I started cycling, then I ran into trouble, then I changed shit up. So I was on that diet for a year no exercise. You're still unable to explain why my body hung onto that belly fat when I easily can.
I think we scared BrandNew away :sabuHe can't stay gone. He loves us.
I think we scared BrandNew away :sabu
🤔Looks promising in ways
Semi- :nsfw https://i.imgur.com/efFVV09.gif
Just need to attach a suction cup dildo. :-*🤔Looks promising in ways
Semi- :nsfw https://i.imgur.com/efFVV09.gif
https://i.imgur.com/czX5k3C.gif🤔Looks promising in ways
Semi- :nsfw https://i.imgur.com/efFVV09.gif
Spent like an hour getting smashed by purple belts and a four stripe white belt who is probably better than some of our current blues, but damn it was a great workout.
fuck how do you do that and not feel like shit all the time
So I learned something interesting at my last stint at the gym yesterday.Do you mean you were flare your elbows out too far? That's a pretty common mistake. Your arms should be making a narrow V to properly engage your triceps and chest rather than your front delts. If you were having this issue you should also check your handle placement on the bar. It's likely too wide.
When I went back to bench, it turns out I started hurting again a little bit, even with just the bar. Of course, I got depressed and figured it was cause my stupid injury flared up again. But it appears that one of the reasons it was hurting was that I was moving my elbows in too far backwards. In other words, it turns out my form was sloppy. Once I accounted for and corrected for this, I discovered that I can actually go heavy without any pain whatsoever. :o :rock
So I learned something interesting at my last stint at the gym yesterday.Do you mean you were flare your elbows out too far? That's a pretty common mistake. Your arms should be making a narrow V to properly engage your triceps and chest rather than your front delts. If you were having this issue you should also check your handle placement on the bar. It's likely too wide.
When I went back to bench, it turns out I started hurting again a little bit, even with just the bar. Of course, I got depressed and figured it was cause my stupid injury flared up again. But it appears that one of the reasons it was hurting was that I was moving my elbows in too far backwards. In other words, it turns out my form was sloppy. Once I accounted for and corrected for this, I discovered that I can actually go heavy without any pain whatsoever. :o :rock
You discovered stretching. I'm going to save you from a painful lesson and also remind you to drink water.
You discovered stretching. I'm going to save you from a painful lesson and also remind you to drink water.
You're just getting older
Boogie I need your thoughts.
Might be :nsfw
So I'm still on my way to achieving my body goal. But I'm way closer than when I started!
My body goal is this (the one on the right):
https://instagram.com/p/BVz0CcoHE_D/
With hormones replacement therapy I grow muscle like a cis woman does, and especially in the lower body. But I might be getting an orchisectomy (spoiler tag for people who don't wanna know) :NSFWNow under current circumstances I produce the amount of testosterone a cis woman does. T helps build and create new muscles. After this I won't produce any T. Can I still achieve my body goal? :(spoiler (click to show/hide)removal of testicles[close]
Btw, what's a good ab workout?
Boogie, I just want you to know that I hate your glorious calves. :'(
So another good workout day, thankfully.Which lifts? I'd check bar placement in the hand. On press lifts make sure you're not letting the bar roll back towards the fingers.
My only problem is that I'm starting to feel some annoying stress in my wrists while I'm lifting. Is there anything I can use to stabilize it?
So another good workout day, thankfully.Which lifts? I'd check bar placement in the hand. On press lifts make sure you're not letting the bar roll back towards the fingers.
My only problem is that I'm starting to feel some annoying stress in my wrists while I'm lifting. Is there anything I can use to stabilize it?
Did y'all see the study on muscle memory? Basically, if you do a few cycles of juice, you'll be able to recover something crazy like 80% of your gainz years down the line even without going back on gear. Anabolics extend the time your cells can tap back into the muscle memory, potentially for the rest of your life as opposed to the normal 15-20 years.
So what I'm thinking is juicing up your 6 year olds, then watch them turn into superstar freak athletes when they hit puberty, profit forever.
Not surprised at all that assimilate is the type of fuckhead to avoid leg day for years.
Oh wow you have knee pains :doge
Oh wow you have knee pains :doge
Unfortunately, bad knees runs in the family.
Now only if i were rich enough to get stem cell injections :doge
is 'bad knees' really a thing though? sometimes some things you do in daily life is what is messing with your knees and stopping those things will make your knees feel better, like putting your feet behind the leg of a chair when you sit so your knee is at a certain angle for a long time
is 'bad knees' really a thing though? sometimes some things you do in daily life is what is messing with your knees and stopping those things will make your knees feel better, like putting your feet behind the leg of a chair when you sit so your knee is at a certain angle for a long time
You probably were never eating as much as you think you were, in terms of calories. 'Crazy metabolism' makes no sense.What I'm saying is, even though I ate well, it wasn't enough because my body burns fat a lot faster than normally.
And what in the holy hells is a pizza diet. :doge Whether you're trying to make gains or lose fat, vegetables and fruit are always important.
It's hard to try to lose fat, but not weight, while adhering to a mostly vegetarian diet. (21.3% when I measured last week, want to get down to 12%, don't want to lose any more weight though).Ain't nothing wrong with fat.
Seems al veg protein are pretty high in fat compared to chicken breast.
Guess I need to double down on lentils and chickpeas.
If your protein sources are high in fat, try a keto diet? Won't be a good solution if bread is a staple of your diet though.I imagine it's difficult to maintain a keto on vegetarian diet. A lot of dairy eggs, nuts, seeds, avocado, olive oil and MCT oil.
High sugar is bad in itself. There are studies that suggest a mix of high sugar and high saturated fat is particularly bad, but I doubt substituting lot of carbs for mono-saturated fat to a high carb diet would be anything but healthful.It's hard to try to lose fat, but not weight, while adhering to a mostly vegetarian diet. (21.3% when I measured last week, want to get down to 12%, don't want to lose any more weight though).Ain't nothing wrong with fat.
Seems al veg protein are pretty high in fat compared to chicken breast.
Guess I need to double down on lentils and chickpeas.
Unless it's also high in sugar and/or low in fiber.
e.g. mayonnaise -> high fat, low/zero fiber -> bad
peanuts -> high fat, high fiber -> good
Ita just more complicated, remember like 10 years ago when I worked out id just eat chicken breast.45 grams of fat = 405 calories. I'm not going to beat the drum for keto, but you can consume well over 100 grams of fat and lose a ton of body fat
And I know fat isnt bad, but id like to keep it under 45 grams a day, otherwise ill never lose fat
Apparently to road to full keto is brutal and you will feel like shit until you hit it but once you do people swear by that shit.If your protein sources are high in fat, try a keto diet? Won't be a good solution if bread is a staple of your diet though.
I've been fucking around with keto but found it pretty difficult to function at the truly lower levels of carb intake ( under 20g), even at just normal day to day shit. Continuing to lift was borderline impossible. It was like a 50% drop in strength in a week. Switched it up a little, still usually staying under 30g (I set a limit at 50 although I've never hit it, not sure if that would still be keto at that point or just low carb) and I've been able to maintain all my lifts (maybe a bit of trouble on the last set) and even go up some on deadlifts.
Low carb/no sugar thing in general has improved a lot of things unrelated to weight loss, though, including getting on a proper sleep schedule for the first time in probably 15 years, as well as easing/eliminating a lot of joint inflammation I've had for years.
Im sorry thats sounds untrue, that said Im a flexitarian and still eat meat 1 time a week (sometimes 2 if I have fish too).why would you lean yourself away from red meat? i feel like a million bucks after a ribeye. I can even eat a small portion of ribeye an hour or so before the gym.
Whats the challenge in cooking vegetarian?
Anything carried on into extremes is probably unhealthy and silly.
I guess eating out could be an issue dependingnon wherr u live but its 2018 so there are usually vegan or veg options, but maybe u could eat meat on those occasions? This is pretty much how I almost completely weened myself of from red meat. We first stopped buying it at home and then I only ate it when we were out, now I dont even have it when we are out normally.
I felt a million times better after I stopped eating meat, and Taco Bell accommodates vegetarians quite easily.
I dont eat meat because of environmental reasons, esp red meat, all the meat I do eat is organic.:donot
My meals are pretty much the same as before, just without meat but with soy/lentil/chickpeas/veg meat
Like breakfast was half a can of beans in tomato sauce, 3 slices rye with cheese
Don't replace meat with bread if you go vegetarian; seems like the bigger issue. My wife is Vegan and she eats bread maybe a couple times a month.you think that can sustain a 220+lb dude that goes to the gym everyday hard? No, it can't.
Sodium being defacto bad for you is kind of a myth too, but yeah those processed fake meats aren't exactly great for you. Eat lots of leafy greens, stuff like quinoa, nuts, chick peas, etc.
If you were shitting 3 or 4 times a day when vegetarian you may have chronic constipation.
I won't talk you out of being a flesh tearer, but please up your daily fiber.
The point is it's hard to be vegetarian and not overeat on things like bread, fibers, and shit that makes you bloated without providing you that level of sustenance required for a lean healthy build.
It's easier for someone trying to be lean; but you certainly can be fit. Bread isn't a good source of calories for someone trying to be 220 pounds and workout hard so not sure what your point is lol.
Either way I eat meat; not a ton though. At most a single chicken breast a day; then tons of healthy veggies, nuts, etc. I'm 6'4" 200 pounds and work out over an hour a day.
Why would i up my fiber if i was shitting too much because of going vegetarian and constantly trying to fill myself with bread and fibers?
:confused
Or are you saying shitting 3 to 4 times a day is low for you?
HIIT is the scientifically proven fat burning workout style, no bro science, no ever-changing dietary guidance*.
Eat what makes you feel good and do 2-3 week stretches of mostly HIIT cardio with some weights and SMALL caloric deficit. Don't overdue weights just try to maintain strength. Let your body fat percentage drop a bit and then do a 2-3 week stretch of backing off the HIIT, up your calories a bit, and focus on weight training. Rinse, repeat. Other option is to do a long stretch of a couple of months of HIIT knowing you'll probably lose some muscle along the way but enough fat to make your BF% still drop faster.
* not saying don't take dietary guidance, but IMO people should eat what gives them energy and makes them feel good.. pay attention to any foods that cause any sort of inflammation (stomach, skin) and avoid them, etc. People going on diets that make them feel like shit makes no sense to me.
As far as fitness, I trained for an amateur boxing event earlier this year (getting a good hit in a sparring sesh) (https://i.imgur.com/FUtRiQP.png). Was rad, but totally bombed out since i had a fight
As far as fitness, I trained for an amateur boxing event earlier this year (getting a good hit in a sparring sesh) (https://i.imgur.com/FUtRiQP.png). Was rad, but totally bombed out since i had a fight
You're willingly taking blows to the face and head for no other reason than fitness? :dayum
I will openly admit i do not like getting punched in the face. It takes a very special kind of person to enjoy that.
As far as fitness, I trained for an amateur boxing event earlier this year (getting a good hit in a sparring sesh) (https://i.imgur.com/FUtRiQP.png). Was rad, but totally bombed out since i had a fight
You're willingly taking blows to the face and head for no other reason than fitness? :dayum
Who’s soft on this forum now, motherfucker? :punch
Who here is from fucking Canada?
Can someone please send me some ephendrine?!?! I'll pay $$
:noah
Who here is from fucking Canada?
Can someone please send me some ephendrine?!?! I'll pay $$
:noah
?
https://www.popeyescanada.com/ephedrine.html
Where do you fellas buy this canned jackfruit?
Who here is from fucking Canada?
Can someone please send me some ephendrine?!?! I'll pay $$
:noah
?
https://www.popeyescanada.com/ephedrine.html
yeah, that 4everfit oh god gimmeeee gimmeeee
:mouf
I don't think they ship, and Canadian supp stores don't ship Ephendrine outside of Canada. That's why i asked if someone lived there. I used to have a girl that would ship it to me but we don't speak anymore :'(
Well the link's right there, order away.
Wow and we thought benji was brazen with his doxxing attemptsYeah i'm not that stupid. A door kicking agent gonna get my digits :sabu
However, the deeper belly fat — the visceral fat that accumulates around abdominal organs — is metabolically active and has been strongly linked to a host of serious disease risks, including heart disease, cancer and dementia.
Even when other coronary risk factors were taken into account, the chances of developing heart disease were doubled among the women with the largest waists. Every additional two inches in the women’s waist size raised their risk by 10 percent.
The chances of getting colorectal cancer were nearly doubled among postmenopausal women who accumulate visceral fat, a Korean study found. Breast cancer risk increases as well. In a study of more than 3,000 premenopausal and postmenopausal women in Mumbai, India, those whose waists were nearly as big as their hips faced a three- to four-times greater risk of getting a breast cancer diagnosis than normal-weight women.
A study of 6,583 members of Kaiser Permanente of Northern California who were followed for an average of 36 years found that those with the greatest amount of abdominal obesity in midlife were nearly three times more likely to develop dementia three decades later than those with the least abdominal fat.
Is the small increase in metabolic rate and slight blunting of hungry that comes ephedrine worth the jitteriness?See, i never got that many jitters from it. I kept my doses really low and stacked it with caffeine. Everyone reacts differently to it. My body and mind react wonderfully with it, i don't know why but it does.
That was the stuff that was in Hydroxycut back int he day before it got banned?Yes, but the dose was fucking huge in that thing and mixed with a bunch of other stuff.
Had an ex GF end up in the hospital with a nervous breakdown of sorts from that stuff lol.
That body was tight doe.
That's good it's not an issue for you. Eight years ago, when I last tried an EC stack, I found the jitteriness to be too much. It really exacerbated my anxiety. Mind you, coffee does that a bit. But I find coffee/caffeine enough to blunt my hunger (I have been doing IF for nine-ten years with 98% adherence on weekdays).Is the small increase in metabolic rate and slight blunting of hungry that comes ephedrine worth the jitteriness?See, i never got that many jitters from it. I kept my doses really low and stacked it with caffeine. Everyone reacts differently to it. My body and mind react wonderfully with it, i don't know why but it does.
The only thing that bothered me with it were the dehydration i'd get regardless of how much water i'd drink, i would get cramps in my arms that were annoying.
Entrapment. :cop
with all the L's ive taken in my life, i figured i might as well take L-sits :dogeWhy do side planks at all?
shit is hard, friends
im on 3 sets of 4 seconds now
also side planks kinda suck because it's not very challenging, it didn't take long for me to get to +1 minute
but before i drop that shit i figure i might try weighted side planks
I figure I'll add an update in here. I'm getting up to old PR's for Bench and Overhead Press. My bench PR was 5 reps at 315 IIRC and I'm currently at 7 reps at 295 as of this morning. Overhead press PR was 5 reps at 225 lbs and this week I should get 5 @ 195. Deadlift and squat are still lagging behind because of the original injury that messed me up. Deadlift I'm at 370 lbs for 5 reps and squat is 285 for reps. Every once in a while I can feel my knee start to twinge so I have been taking it easy. I doubt I'll ever be where I was.I was like damn dude those are roided lift numbers but then your 285lb!? what kind of monster are you bro.
Weight is also coming off nicely but definitely not as fast as the last time I got in shape in 2012. I'm down around 20 lbs but you should see the looks of people who watch a 285 lb guy do 20 strict pullups.
I'm down about 60 pounds since Christmas, my bench press only went down about 10lbs, deadlifts actually went up, squats are way down but because I took 2-3 months off after a back injury and just started those back up, incorporating a lot of pull ups, adding dips and handstand push ups as well. I'm well below my goal weight a month ahead of schedule and can still lose another 5-10 probably. I'll just keep going with my current diet plan until I stall out and call that my natural weight.60 fucking pounds??? what are you weighing and what were you weighing to lose all that?
I'm at my lightest yet also biggest/strongest/widest I've been since I was 20, with a pair of 10 year old pants I couldn't get over my ass a few months ago now being loose around my waist. Upper abs are clearly visible when even slightly flexed, when doing a full flex the center line is quite visible.
Lose 60 pounds without doing any cardio and getting stronger brehs :rejoice
I was 220+ at my heaviest. 164 now. I can still lose probably another 10 and be at around where I really should be. Between hardcore drinking and power lifting I was pretty THICCthat's a lot of weight dropped in about 7 months how'd you do it? how tall are you?
5'6, I cut it by cutting out booze entirely, then settling into 16/8 IF with portion control and continuing to lift 4-5 days a week.i mean, that's serious weight for anyone to drop dude. 60lb? that's no joke, impressive stuff considering 5'6 at 220+ and now 160lb.
You know like....diet and exercise :doge
I'm not giving you pics so you can find some thing to obsess over and jerk off to you fucking weirdoHere i am complimenting you on your achievement and this is how you treat me Stro?
At my lightest since high school I was about 160 in India. I looked completely emaciated, and my urine was the color of stout beer. Probably should have died of kidney failure tbh. Which is to say I have somewhat of a thicker frame and will never hit skinny guy weights. My BMI is close to overweight even at low body fat percentages.BMI is a crap measurement if you carry any muscle at all
I signed up for a BJJ tournament at medium-heavy, which goes up to 194.5 lbs with a gi on. So realistically 191 lbs max in underwear if I buy a lightweight gi. It's on August 10th, and I weighed in at 196 today. I think I should be able to drop a couple pounds of fat and then cut the rest in water weight using that 2 gallons -> 1 gallon -> half gallon -> no water progression.
I'll fight a little dehydrated, but that's probably better than competing in the 207 lb division and going up against people who walk around at 215 and cut to 207.
Edit: same day weigh-in probably less than an hour before my first match. Best case scenario is I get to pound a sports drink immediately after weigh-in and have time for it to replenish my water stores somewhat.
You're a beast Mupepe. How tall are you?Thanks bro. 6 ft tall
You should probably replace "any" with "significant" and add the qualifier "male."At my lightest since high school I was about 160 in India. I looked completely emaciated, and my urine was the color of stout beer. Probably should have died of kidney failure tbh. Which is to say I have somewhat of a thicker frame and will never hit skinny guy weights. My BMI is close to overweight even at low body fat percentages.BMI is a crap measurement if you carry any muscle at all
5'6, I cut it by cutting out booze entirely, then settling into 16/8 IF with portion control and continuing to lift 4-5 days a week.
You know like....diet and exercise :doge
Yeah, I haven't had a drink in almost two weeks, since August 28th. On the 29th I was around 198, so I've cut like 7 pounds largely from not drinking and eating better.
If I have a big drinking weekend, I'll always gain like 3-4 pounds that then fall off in a couple days of not drinking no matter what I do. I think it must be retained water or something like that.
(https://abload.de/img/capture_2018-08-10-16jac5t.png) (https://abload.de/image.php?img=capture_2018-08-10-16jac5t.png)
Did a full 10s sprint / 60s rest session for 12 intervals along with 3 miles. My buttcheeks looking particularly juicy today with this leg pump going. My hamstrings are also getting thicc after a month of this 4 mile a day regimen.My legs are my weakest part. I'm working on them, but maybe not enough. Doing legs twice a week hard, maybe i should switch to 3 times a week.
I've recently added a pull ups/dips/cable circuit 5x5 (as in 5 of each is one set) routine as my end of the day ritual and was finishing it off with 30lbs kettle bell farmer walks, but today I decided to just add the farmer walks to each set. I do back door to front door and back at my gym which is a little over 100 yards That shit really wears me down by the end, especially as this is always after I do my main and secondary lifts for the day, but it's pretty great. Constant trap pump :noahUnless you're doing roids your traps will hit a threshold and never ever grow again. Hitting them that many times a week probably doesn't do anything for you in terms of growth.
I'm going to have the grip strength of a lumberjack doing this 5 days a week
Love me some farmers walks. The complete torso pump you get along with forearms is unmatched.Been isolating forearms a bit since i find mine to be the weakest aspect of my arms. There's no space for me to do farmer walks at this gym.
Need some kettle balls; do a lot of stuff with my 35 pound dumbells that tear up my hands.
Stuff.. n.. things.
It's the design on them, if they twist at all in my hands it just kinda huwts.
Stuff.. n.. things.Well if you have softy bitch palms like what i imagine takingbacksunday has then yeah anything will hurt. But after you build some calluses you'll be fine with whatever weight.
It's the design on them, if they twist at all in my hands it just kinda huwts.
Quick someone post their 1RM for bench press and see how long it takes Assimilate to talk about how much higher his is
Something something weak ass bitch something something not like me I'm super something something I hate myself on the inside something something PAY ATTENTION TO ME
Gawd I hate the people that grab dumbbells and stand right in front of the area to do curls or back shit or whateverI do this only because I do incremental increases on each set and then do drop sets so I don't stand in front of it doing the same weight over and over. For consistent working sets I take the weights back to the benches or other areas. My gym is also always empty when I go so I'm the only person there.
Pls get the fuck away. This is a ymca not a jock gym loser
Gawd I hate the people that grab dumbbells and stand right in front of the area to do curls or back shit or whateverThe amount of people that do curls and arms on a daily is absolutely absurd. I can't judge too much because that was essentially me for the first few years at the gym but i was in my fucking teens. Everyone walking around with developed arms and nothing else is hilarious :lol
Pls get the fuck away. This is a ymca not a jock gym loser
Gawd I hate the people that grab dumbbells and stand right in front of the area to do curls or back shit or whateverI do this only because I do incremental increases on each set and then do drop sets so I don't stand in front of it doing the same weight over and over. For consistent working sets I take the weights back to the benches or other areas. My gym is also always empty when I go so I'm the only person there.
Pls get the fuck away. This is a ymca not a jock gym loser
Can we talk about the dudes that wander around, claiming 15 different stations and doing half ass reps when they decide to actually do something? Those are the true enemies in the gym.
It's what is most visible most often (tshirts); not exactly surprising. Still noticable when someone has a tighter t-shirt on that they do nothing but arms though lolWhat do you mean you're not sure anyone like that is going to the gym? That's 90% of gyms with 5% dudes doing it right, and 5% women doing only cardio/legs.
And not sure anyone like that is actually going to a gym.
Because they can just buy a couple dumbells and do that shit at home?But the goal is to be a gym bro. No gym bro wants to sit at home doing curls.
I literally can't do anything that involves lifting aymore. 2-3 reps of bench pressing and my shoulder starts barking like crazy. Shit sucks since I always enjoyed that stuff just to clear my mind.
Rotator cuff surgery is a real bitch.
Swimming is the only thing I am able to do to keep my upper body strength.
Any upper body workouts that don't involve lifting shit over your head?
God no. Dips should only be done with people that actually have strong shoulders. Definitely not something you do with a bad shoulder.
Bench pressing isn't over your head but does involve some shoulder rotation. Maybe try some variations that take the shoulders out of it as much as possible, very close grip and elbows tucked in. You could also try dips. And of course all manner rows, pullups, chinups, pulldowns and curls don't involve lifting things over your head. And why not do some stuff to strengthen your rotator cuffs, like banded face pulls, band pull aparts, etc. Did you not do any rehab work for it after the surgery? And why limit yourself only to upper body? Squats and deadlifts will build your back and your core.
My tendons in my elbows have been inflamed for like 6 months and it's stopped me from doing quite a few exercises.
I THINK they are finally healed but still nervous about it; need to get some smaller weights or something to start off with. Abouth 3 months ago I thought they were healed and started up with my smallest dumbells (20s) and fucked it up again.
I literally can't do anything that involves lifting aymore. 2-3 reps of bench pressing and my shoulder starts barking like crazy. Shit sucks since I always enjoyed that stuff just to clear my mind.
Rotator cuff surgery is a real bitch.
Swimming is the only thing I am able to do to keep my upper body strength.
Any upper body workouts that don't involve lifting shit over your head?
Bench pressing isn't over your head but does involve some shoulder rotation. Maybe try some variations that take the shoulders out of it as much as possible, very close grip and elbows tucked in. You could also try dips. And of course all manner rows, pullups, chinups, pulldowns and curls don't involve lifting things over your head. And why not do some stuff to strengthen your rotator cuffs, like banded face pulls, band pull aparts, etc. Did you not do any rehab work for it after the surgery? And why limit yourself only to upper body? Squats and deadlifts will build your back and your core.
There's this old Marines broad in her 50s, maybe early 60s, who hogs a cage, leg press, and usually at least 2 machines all at once. I almost fought her today. She literally pushed me out of the cage and said "uh uh". :beli
She's one of those assholes that puts her gear over a station and then goes to do something else for a half hour, but watches to make sure no one does anything in that area when two people could get their whole sets done before she ever gets to it.
:rage
There's this old Marines broad in her 50s, maybe early 60s, who hogs a cage, leg press, and usually at least 2 machines all at once. I almost fought her today. She literally pushed me out of the cage and said "uh uh". :beli
She's one of those assholes that puts her gear over a station and then goes to do something else for a half hour, but watches to make sure no one does anything in that area when two people could get their whole sets done before she ever gets to it.
:rage
Why so much shoulder emphasis then?My tendons in my elbows have been inflamed for like 6 months and it's stopped me from doing quite a few exercises.
I THINK they are finally healed but still nervous about it; need to get some smaller weights or something to start off with. Abouth 3 months ago I thought they were healed and started up with my smallest dumbells (20s) and fucked it up again.
I think I have the same thing as you but only in my left elbow. Is the pain on the inside or outside of the elbow (golfer vs tennis elbow). Mine is on the inside and it is likely a bicep tendon or the brachioradialis tendon that's inflamed. If you do squats that might be something that is aggravating it. I thought it was curl and pullups, and I used to ice it down every day, but that didn't help. Adjusted my grip on squats and the pain went away. I just ease off on those kind of movements whenever I feel it's getting tender again.
Assi: I mentioned dips because he asked for stuff where he's not lifting things over his head. Good point about staying away from them if you have bad shoulders though.
For my pain it mostly affects lateral arm raises.
But it makes certain curl exercises difficult too; need to be really careful with any movment where I twist at the elbow. For instance I can do seated overhead dumbell extensions, BUT getting into the position to do them causes pain so I've massively lowered the weight I do so I don't injur myself.
Did seated overheads yesterday and upped my weight to near normal and felt fine though so gonna try lateral arm raises today.
If I'm doing cable work and resting and someone asks me if I'm using it, I always say go ahead and share but that rarely happens. I would say 99% of the time people just :beli when they see something they want is being used and go do something else, myself included :lolCertain things aren't a problem to ask to work in, but things like squat are really annoying when you have to unload and reload every time you two switch out. And I'm neurotic as fuck so I hate it when it's time for my next set but he's still doing his so I get to mine 1 minute too late so I get inconsistent rest. I'd rather just switch my days around when I see someone on something I'm using. If the benches are taken up when I come in I'll look to see what's open and make it leg day or whatever instead.
If I'm doing cable work and resting and someone asks me if I'm using it, I always say go ahead and share but that rarely happens. I would say 99% of the time people just :beli when they see something they want is being used and go do something else, myself included :lolCertain things aren't a problem to ask to work in, but things like squat are really annoying when you have to unload and reload every time you two switch out. And I'm neurotic as fuck so I hate it when it's time for my next set but he's still doing his so I get to mine 1 minute too late so I get inconsistent rest. I'd rather just switch my days around when I see someone on something I'm using. If the benches are taken up when I come in I'll look to see what's open and make it leg day or whatever instead.
Try doing close grip bench or diamond pushups instead of tricep extensions then. Do you use elbow sleeves?
I do close grip bench mixed in here and there; I just like tricep extensions feel like nothing quite isolates tris as well.
But no, I should get some elbow sleeves.
Try doing close grip bench or diamond pushups instead of tricep extensions then. Do you use elbow sleeves?
I do close grip bench mixed in here and there; I just like tricep extensions feel like nothing quite isolates tris as well.
But no, I should get some elbow sleeves.
Do it bro, they help a lot with elbow pain.
Looking on amazon now; not sure what size I'd need though. I'd guess large but not sure.
Same here. Dumbell tricep extensions for me all day. Hitting the long head of the triceps are what is the most important. Everyone emphases on the outside with pushdowns which i think is a mistake. I tell people to focus on that after they've gained some tricep mass.Try doing close grip bench or diamond pushups instead of tricep extensions then. Do you use elbow sleeves?
I do close grip bench mixed in here and there; I just like tricep extensions feel like nothing quite isolates tris as well.
Lol that looks like a medieval torture device! I don't think you'd be able to do what I'm saying with that machine, but play around with it.this is a good movement however the way i do them i don't twist my wrist at the end like you do on a pulldown. i focus mainly on the long head of the muscle.
https://youtu.be/ns-RGsbzqok
I can totally imagine assy is this same dude in the gym who gives everyone tips on every fucking exercise they do and ends up not actually doing anything for the hour and a half they're in the gymi dont' give a fuck what you do at the gym stro. we're on a message board and the point of a message board is to discuss things.
You don't actually discuss anything in here though. You see someone post about something then talk about how you do it better and how they're doing it wrong or wasting their time. Like a Bro Edition Well ActuallyWhere did i do that?
You see someone post about something then talk about how you do it better
When you lose count of your sets and go back to do an extra set just in case and spend the next 5 hours wondering if you did your normal amount or an extra set :huhAll too common.
I'm convinced the bodybuilding worlds lack of calf aesthetics is due to demonizing most cardio. My calves are blowing up from the constant walking/hiking/jogging. Bu-bu-but ma genes, stfu and go for a stroll. When you realize the calf muscle responds mostly to pure volume, whats more volume than 10k+ steps with steep grades. I feel for my dude on the calf raise machine pumping out progressive overload sets for a muscle thats like lol what else ya got.i'm pretty sure the bodybuilding world knows how to exercise the calf muscle. the problem is the calf muscle for most people will never grow in proportion to the rest of the body (of a bodybuilder).
So my weight loss has finally started to accelerate. I have a non typical approach to diet. I tend to eat for the body type I want. So I basically took my stats and diet from my peak to calculate my caloric and macro intake and ate at that. Its easier to keep my sanity while dieting with this method. I bulked up quite a bit since March and my strength has gone through the roof due to finally having diet back on point. I was losing weight but not super fast. Well over the last couple of weeks it seems like I’ve reached the tipping point in my diet where muscle and strength gains are tapering down somewhat but I lost 7 lbs over this last week. I lost 4 last week and 3 the week prior. I’ve got a lot to lose but it’s nice to see it pick up. I’m planning to start a proper cut in November so I want to see how much I can lose before then. I don’t like typical Christmas or thanksgiving food and the weather is cool enough for outdoors cardio so winter cuts always kick ass for me.7lb in one week? that's insanity. i can hardly lose 1.5lb in a week.
Idk that's just what I settled into doing. 5x5 with the last set usually being around 85/90% of 1RM. I'm not a body builder and I'm not lifting for it to translate to sports, it's as much of a mental exercise/occupation as it is physical as gym time is the only time in my day that's my time. I've been cutting all year, but most of my lifts have gone up so :yeshrugOh trust me it is for me as well. It's so much my time that i won't even go with my gf, which needs to start going. She wants to go with me and i haven't really wanted to but i probably should.
My deadlifts have gone up but they still seem like they should be higher. I have a hip/IT band/ischial tuberosity issue that made me stop doing squats, and I probably don't use as much leg drive as I should with deads as a result.
Programming is overrated, imo. Consistency, effort and determination is what will get you the gains in the long run. If you keep adding lbs to the bar or increase reps over time, you've gotten stronger.Well, true to some extent but why take the long road when a proper training regiment will get you there faster? Not to mention plateaus which happen to everyone and the only way to get over them is with proper training cycles.
I guess it all depends on how specific your goals are. I want to get stronger and I give much less of a fuck about aesthetics. So I choose a program for strength training. I could get stronger doing whatever as long as I’m consistent and my diet is good, but it likely wouldn’t have been as fast or balanced of growth. But if you don’t really care then more power to you. The iron means something different to everyone.
What's yalls favorite protein shake?
I had to go with concentrate today for the first time in years because of the ridiculous price of protein shakes around here (double the price). I hope i can handle drinking concentrate since it's harder to digest.
I was about to purchase that but Gold standard in the big boy jug is 100 fucking dollars where in the states it's 56 or so. So i went with a domestic brand from here.What's yalls favorite protein shake?
I had to go with concentrate today for the first time in years because of the ridiculous price of protein shakes around here (double the price). I hope i can handle drinking concentrate since it's harder to digest.
From a lab test On Gold Standard Whey is supposed to be one of the most accurate as far as whey protein content to whats actually labeled. Thats my go to.
I dont care for prepackaged shakes. Just buy the powders in drums by the pound.
Programming is overrated, imo. Consistency, effort and determination is what will get you the gains in the long run. If you keep adding lbs to the bar or increase reps over time, you've gotten stronger.Well, true to some extent but why take the long road when a proper training regiment will get you there faster? Not to mention plateaus which happen to everyone and the only way to get over them is with proper training cycles.
Again, if you don't really care that much then whatever, eventually you'll hit that wall and if you don't care about getting bigger or stronger or more endurance (whatever one you choose) then you'll maintain or lose what you have to start over.
Most people at the gym are like this. I see guys in there for years pushing the same weight, looking the same, never actually improving past a certain point. Simply having "determination" isn't going to get you to higher ground.
Most people, i agree. But if you've been training for 5+ years you should have all of that in check or you're just a gym bro going to the gym to do arms and talk to girls... or stare at girls and never talk to them. :quarkProgramming is overrated, imo. Consistency, effort and determination is what will get you the gains in the long run. If you keep adding lbs to the bar or increase reps over time, you've gotten stronger.Well, true to some extent but why take the long road when a proper training regiment will get you there faster? Not to mention plateaus which happen to everyone and the only way to get over them is with proper training cycles.
Again, if you don't really care that much then whatever, eventually you'll hit that wall and if you don't care about getting bigger or stronger or more endurance (whatever one you choose) then you'll maintain or lose what you have to start over.
Most people at the gym are like this. I see guys in there for years pushing the same weight, looking the same, never actually improving past a certain point. Simply having "determination" isn't going to get you to higher ground.
It's more basic stuff that holds people back, such as form, volume, intensity, calories, protein, and sleep.
Looks like thisDon't these put a ton of pressure on your knees?
(https://abload.de/img/maxresdefault2akdol.jpg) (https://abload.de/image.php?img=maxresdefault2akdol.jpg)
What I also love about it is the fact that I can really move my hips back and a little down so my shoulders are right over the bar. Feels like I have way more leverage that way when fully set.
Looks like thisDon't these put a ton of pressure on your knees?
(https://abload.de/img/maxresdefault2akdol.jpg) (https://abload.de/image.php?img=maxresdefault2akdol.jpg)
What I also love about it is the fact that I can really move my hips back and a little down so my shoulders are right over the bar. Feels like I have way more leverage that way when fully set.
If you have trouble on the traditional deadlift with when to pull with your legs hips then back you should try doing it really slow with lighter weight. Focus on pulling with your legs and hips up to or above our knees and then stop and then pull with your hips/back.
Of course! I know all about the cues, getting tight, and hip height. I think with my stature I'm more suited towards a sumo leaning pull.what about the hex bar deadlift?
The clavicle is a bone, brozen.Now did i say the clavicle or the region around the clavicle, brozen. :comeon
So what I'm discovering is I can do the double plate carry as long as it's part of my first set, and if I start with my circuit instead of the heavy lift for the day. I also find it a lot easier to get into a good position and be able to adjust for the duration of the walk when I lift it from the ground and hoist it up instead of the seemingly preferred method of putting the weights on a high box, laying your chest on it, and slide them off while hugging them. I'm pretty sure it counts for cardio too :rejoice
Tbh I'm thinking of switching primarily to body weight and weighted carry stuff and doing actual bar lifting as my secondaries.
Do you do these things every day?
Where does current science / bro science stand on rest time for muscle groups?
I do abs almost every day for instance, but alternate almost everything else. Is doing farmer walks every day a good idea?
https://www.strongerbyscience.com/training-frequency/
Thanks!
I really don't do that much lifting as I don't need to to get the look I'm going for so been thinking of upping the frequency of the stuff I do.
The big muscles - chest, back, legs usually require 2+ days rest. Abs you can work out almost everyday if you want, but there's no point if you already have a strong core. Abs aren't going to show unless you have low bodyfat %. Biceps/calf can be hit every other day and the same with shoulders (besides the front delts, those get hit a lot so avoid front raises and shit like that).
Where does current science / bro science stand on rest time for muscle groups?
I do abs almost every day for instance, but alternate almost everything else. Is doing farmer walks every day a good idea?
Diet.
Since I can't bulk anymore, I figure i should just cut and at least get rid ofsome of this flab. How do i go about it, as I've never cut before?
Well great news: i somehow mysteriously fucked up my shoulder and now i can't do any heavy upperbody workout :-\
Since I can't bulk anymore, I figure i should just cut and at least get rid ofsome of this flab. How do i go about it, as I've never cut before?
lol u never cut before?
I know that my diet has to require fewer calories, but that will only deal with the fat. How will I retain muscle?Depends on how much muscle you have and how fat you are.
Doubled my volume of pull up circuit today. So in total it was 50 pull ups (10 of which were weighted with 30lbs), 50 dips (10 of which were weighted with 30 pounds), 50 varying cable pulls, 10 weighted walks of at least 100 yards. Six of the walks I had a backpack with 50 pounds on, and one of those I also had a 30lb kettlebell swinging from my neck and finished that 45lb plates farmer walk. That one I did have to stop at the halfway point and regroup a bit.That seems excessive. What's your goal here? Definitely not to grow muscle.
I followed all that up completely dead by doing leg press :lol
Been thinking about beefing up my neck.I do neck curls. They've done a lot to help my neck appearance along with actually waking up without any neck cramps like i used to get. Sometimes i'd wake up with the stiffest fucking neck but now rarely ever.
Being 40 and having had a little weight fluctuation over the years I have some loose skin I want to tighten up.
Figure getting neck beefcakey would do the trick. Any tips?
Fuuuuckhow heavy were you going?
My wrist just tweaked doing curls.
Time for a break I guess.
Been doing 5 sets of 12 at 90 pounds (45 a side.).I'm confused, what?
Wrist gave out on the fifth set.
edit:. Guess 45 makes more sense wasn't using the straight bar attachment so basically was like a dumbell curl but I was doing both arms at once. I mix it up between regular dumbell, hammer curls and barbell curls.
It's a cable based machine.I"ve never been a fan of cable curls and part of that reason is the added pressure on the wrists since it's less stable. I've never had strong wrists.
I was curling 45 on each side for a total of 90 essentially mimicing dumbell curls.
I should have said 45 because that's the weight my right wrist was dealing wkth.
I'm in an unintentional weight loss phase. Probably should back off cardio but I'm addicted to it.Cardio sucks.
breh i've never been fat like you brehI'm in an unintentional weight loss phase. Probably should back off cardio but I'm addicted to it.Cardio sucks.
Maybe that's why you've stalled on the weight loss you lazy fat fuck
Keep telling yourself that you lazy, weak wristed, small calved, turkey necked fuck
I actually don't have any loose skin as I was working out heavy the whole time I was also eating and drinking heavy. The way you've tried to hit on this multiple times makes me believe you were a fatty once upon a time and you either have some saggy skin or it's one of your biggest fears.Was never fat. Been through that freshman 15 with the whole moon face phase from all the booze but that's as far as that went. Had 6 pack abs for most of my early to mid 20s. Ever since been on this 'let me get as fuckng swole as possible' but now i'm tired of it. Strong and intimidating is cool but i'm tired of being sluggish.
Whatever is fucked up in my wrist swelled up today like Assimilates ass during Olive Garden shrimp-fest.:donot
I'd like to be slim like a soccer player but I find cardio boring as fuck and i love lifting heavy. We'll see.Try a HIIT class/routine. It's difficult if you're the type like me who hates cardio, its not boring, and you will sweat a whole lot.
(https://abload.de/img/capture_2018-09-22-095mini.png) (https://abload.de/image.php?img=capture_2018-09-22-095mini.png)nice man.
:dice
(https://abload.de/img/capture_2018-09-22-095mini.png) (https://abload.de/image.php?img=capture_2018-09-22-095mini.png)nice man.
:dice
i think i broke through the barrier. I'm down to 207. At 176 i'd be a fucking ripped monster but i think that's too hard for me to get to. My goal is really around 185
Nice work Assi, I'll take a lottle motivational credit with my fat shaming comments. Tough love.ha! I'm under 20% body fat. I'm just too bulky right now. My upper is too big compared to my lower body, and for my height I end up looking like one of those obsessed powerlifting gym bros. I want to lean out, look more athletic, more like a guy that runs a lot (though I hate running lol)
Sitting here staring at my weight machine feeling burnt out myself..
Realistically, I think I've pretty much hit my limit for my frame in terms of leanness and muscularity without getting really crazy about diet and supplements.From all those carries your traps area absolutely exploding. I'd say you can chill out on those if you want. If I were you I'd focus more on chest development, and maybe lats? but we can't see the lats in this pic so it's just a guess.spoiler (click to show/hide)(https://i.imgur.com/2dBvhEz.jpg)
(https://i.imgur.com/waBGKz0.jpg)[close]
Apologies for the camera quality, my phone situation right now is pretty dire :lol I'm pretty much stuck right around 150 pounds despite doubling my work load in the past month, still staying between 1200-1500 calories a day (actually sometimes less but don't tell MFP :doge )
I started with adding a circuit of 5 pull ups, 5 dips, 5 cable pulls, 1 weighted carry x 5. I then bumped it up to x10. Then I added a 30lb kettlebell around my neck for some of the carries. Then I added a 50 pound backpack to at least 5 of the carries, up to 9. Then I bumped the 30lb kettlebell up to a 45lb plate instead. Today was the first day with 55 in the backpack. I tend to get the hardest out of the way first when I have the most energy, so my first carry everyday is 45lb farmer walk with the now 55 pound backpack, and the 45lb plate hanging on the front. I haven't measured it out exactly, but each walk is around 100 yards total. Today was the first time I was able to do the double 45 plate chest carry (which I do not do with the backpack, yet) the entire distance without having to stop at trashcan to reset my grip a little.
I do this 5 days a week, in addition to normal weight training. I do leg press usually at least 4 days a week, feet close to engage IT band/hamstrings/glutes more which were giving me issues that made me stop doing squats. Monday: Deadlift, shoulder press, circuit, leg press, and I'll often do bench or pec deck if I'm feeling it and have time. Tuesday: Circuit, leg press, bench press which I'm now doing on machine instead of bar and have switched from my traditional 5x5 ascending sets into doing the amount of reps as the first digit on the weight until I can't finish that set (IE 1 rep at 10 pounds, 2 reps at 20, etc). Wednesday Circuit, leg press, sometimes both kinds of leg press. Thursday: Circuit, leg press, incline bench in the same format as regular. Friday: Circuit, leg press, whatever random thing strikes me at the time.
When I started the circuit, it took me 45-60 minutes to finish, now that I've doubled it and added all the extra weight, I've been doing it in roughly the same amount of time. The carries obviously double as cardio as well, so I'm at the point where I'm taking like...less than a minute between sets for most of the circuit at this point. I'm also at a point where I can't really add much more weight to these carries, beyond carrying people around, but I'm not outgoing in the least, am usually in a terrible mood, and look like I don't want to be bothered, so striking up conversations so I can work in "hey can I carry you" probably is not in my immediate future.
Overall I'm down around 75 pounds since Christmas, and I still see some problem areas I'd like to tighten up, but I don't really know how much farther I can get on this road without making it the main thing in my life.
(https://abload.de/img/capture_2018-09-22-095mini.png) (https://abload.de/image.php?img=capture_2018-09-22-095mini.png)
:dice
Dexa is accurate . See if there is a place near you that offers it cheap
Not gonna bother with a BF scale; apparently they are so wonky you can't even trust them as a measurement of change over time (I was assuming they'd be off, but at least consistent so I could measure change.)
Been stuck in the last 10lb that i need to drop for almost two months now. It's ridiculous how hard it's to get that last extra % of bodyfat off. :mafWeight loss is brutal its fucking brutal.
Yeah yeah, weight aint bodyfat but i estimate that it's what it will take for me to look how i want to look without much muscle loss.
Cutting is easy stop being a pussy. Do IF and calorie reduction it's not hard, you're just being a self sabotaging bitch.of course it's self sabotage. you eat sometimes because it's comfortable, boredom, etc.
Yeah well...don't. Have some fucking self restraint and discipline, you're a fucking adult.
lol.. it's all just motivation to meYour gf doesn't feed you chocolate? Trying to cut around a female is literally impossible.
If I'm motivated I'll reach whatever weight I want; I've gained muscle quick and lost tons of weight quick, also let myself go for long stretches of not giving a fuck (or being injured and kind of down and out because of it.)
I'm currently having trouble getting motivated to bulk; really like being super lean.. I do WANT more muscle but not sure I really care enough to bulk into it and then cut.
Been in maintenance mode for almost 2 months now and definitely still doing a bit of body composition changing but I'm PROBABLY at the point where if I don't just want to maintain I'll need to bulk. Kind of doing a trial run of that this week; gonna try to get to 190-195 and see how I feel/look.
I've never sat around whining about wanting to be a given weight though; if I'm motivated enough to whine I'm motivated enough to put in work. M
Either do it or don't, if you're just going to post lame facebook style begging for compliments/advice/help then not follow it, fuck off to some other shit thread and let the people who actually put in the work not have to deal with your weak ass.geeez
This was the first day in a long time where I was really going to take an extra day off, just the idea of getting up and being active sounded so terrible, everything hurt, I feel like I slept maybe 4 hours all night....but I went in anyway and did the work instead of complaining about being unable to lose 10 pounds as I scarf down pizzas and cakes and chocolates.Yet you have very little muscle development besides traps.... maybe you are overworking yourself?
This was the first day in a long time where I was really going to take an extra day off, just the idea of getting up and being active sounded so terrible, everything hurt, I feel like I slept maybe 4 hours all night....but I went in anyway and did the work instead of complaining about being unable to lose 10 pounds as I scarf down pizzas and cakes and chocolates.
:lol
I'm sorry you have shitty willpower (in regards to literally everything in your life)
and you try to project your issues on to everyone else.
Maybe one day things will click for you when you get out of your own head.
Post pics or STFU mang.
How about finish the other 10 things you've started on first you fucking losermy current program is coming to an end. I have this week hard, and then some deloading and my leg focused routine starts. I was only going to run it for 3 months but now I'm thinking 6 while I cut.
Cut to a month from now when you're on something completely different, still complaining about not hitting your goal weight and your bird legswhat are you talking about I've been on the same plan for months.
Found out that raspberries taste awesome with cottage cheese. Good source of fat, protein, and fiber all together. Gonna ride this train for lunch until the wheels come off.
Canned peaches are pretty amazing with cottage cheese; drain the syrup out of them first if you don't want a sugar load though.
Dole makes these little peach cups w/ cocounut water instead of syrup and no sugar added if you can find those they are great.
Found out that raspberries taste awesome with cottage cheese. Good source of fat, protein, and fiber all together. Gonna ride this train for lunch until the wheels come off.
I used to buy those packs of cottage cheese that have a little pocket with different flavored jams in them and eat them before bed. Raspberry was my favorite.
Found out that raspberries taste awesome with cottage cheese. Good source of fat, protein, and fiber all together. Gonna ride this train for lunch until the wheels come off.
Isn't cottage cheese low in fat tho. :doge
What do people think about yogurt? I've been having these lately:
(https://siggis.com/wp-content/uploads/2015/11/siggis_4.4oz_mixed-berries-1-400x400.png)
What do people think about yogurt? I've been having these lately:
(https://siggis.com/wp-content/uploads/2015/11/siggis_4.4oz_mixed-berries-1-400x400.png)
Anyone suffer from pelvic tilt? I think all this sitting has fucked me up a little.
yeah I've noticed I may have a slight case of thisAnyone suffer from pelvic tilt? I think all this sitting has fucked me up a little.
I think I did. Forming cues to not exaggerate a neutral back to hyper extension has helped . Its whats been fucking me for a while now. Monkey butt syndrome. It places a lot of the tension square on your lower back no matter what you do if youre not aware of it.
Sorry I didn't include my big flappy tits, AssyThen why the fuck post at all? Show the goods yospoiler (click to show/hide)https://i.imgur.com/ce3oanj.jpg[close]
Forgot how rough this time of year is for me w/ my cluster headaches so I've resorted to just being in maintenance mode since I feel pretty damn weak when I have these week long headaches from hell.How very female of you..
These last 3 days have been fucking rough; a terrible headache with this weird lingering wooziness that's hard to describe. I've still managed to do all of my workouts but man is it hard.
Ya traps are the only thing in that pic. No delts, no biceps, no abs, no vasularity. Just traps.
::)why the eye roll??? why not take the criticism positively ?
I did trail running with a group one time and that was enough for me to realize it wasn't for me. It's an injury waiting to happen. Especially as you get tired and lose focus of your form/surroundings.
Afterwords, we all hung out and I got to hear a bunch of war stories about how they injured themselves or had harrowing experiences with weather/wildlife. Then I realized they're a bunch of masochists.
Realistically how many times a week can you make it to a gym?3 times if I make a real effort to go.
That's perfectly fine for a beginner. I'd suggest a full body 3x a week strength program.Realistically how many times a week can you make it to a gym?3 times if I make a real effort to go.
How do I get buff, dudes? :doge
Realistically how many times a week can you make it to a gym?3 times if I make a real effort to go.
I keep fantasizing about my goal weight. Not about me looking fantastic naked, or even all the tail I'm gonna pull. Mainly just me being able to eat at maintenance again which would be another 500cals daily :noah id basically eat as I'm eating now and that extra 500 would be carb fucking citywhat's your goal weight?
I keep fantasizing about my goal weight. Not about me looking fantastic naked, or even all the tail I'm gonna pull. Mainly just me being able to eat at maintenance again which would be another 500cals daily :noah id basically eat as I'm eating now and that extra 500 would be carb fucking citywhat's your goal weight?
Damn scale... Either my leg muscle growth is contributing to the scale staying the same or I hit a plateau and I have to reduce calories again. Probably a combo of both since I feel like my waist is smaller and I've seen some water/fat reduction in my upper body.
Those farmer walks would help wouldn't they? I wanna join in on the farmer walks but there's no space to do that at this gym :fbm
For sure the booze is the number 1 culprit. It's hard for me to cut booze on the weekend.Damn scale... Either my leg muscle growth is contributing to the scale staying the same or I hit a plateau and I have to reduce calories again. Probably a combo of both since I feel like my waist is smaller and I've seen some water/fat reduction in my upper body.
Those farmer walks would help wouldn't they? I wanna join in on the farmer walks but there's no space to do that at this gym :fbm
Cut out the booze completely if you can and make double sure your calories are being truly accounted for before you go to cutting more out (Do you relax your diet on the weekend? Make sure youre not going overboard). Honestly though I dont think the booze is worth it, at least during a cut.
Its a vicious and demoralizing cycle.yes it is.
Do loads of cardio and even boozing won't stop weight loss.Well, diet is number 1. Cardio does help a lot but I also don't want to lose muscle so it gets tricky.
"But riotous, losing weight is 99% diet!" fuck outta here lazy non weight losing asses.
I hate the feeling of losing strength when cutting and that happens even more when adding cardio.
I do a caffeine load before working out but that's it.yeah todays preworkouts aren't that serious like they once were. it's just a caffeine load, some vitamins, and the better ones have Taurine or Beta- alanine in them which are the ones I like. They do work, even if it's just a little.
Any of you take any pre-workouts? .
Any of you take any pre-workouts? .
A healthy dose of metal music before my set
OK ordered a pre-workout; not gonna do creatine as a pre but may add some for post.Which one did you order?
Should come today; not sure when. Probably gonna workout twice today; this has been my worst week in a year for working out, only hit it up twice. Got a stomach bug on Wed. night that took me out and is still affecting me but fuck it I'm going to workout today... then get that pre-workout probably later and workout again in the evening.
Pretty good. Some people say citrulline turns into arginine in the gut or something, and it doesn't give you the shits. I can't even buy something of that quality here so I'm stuck with mixing garbage for the time being. The beta-alanine can give you tingles, nothing too much but still it bothers some people .OK ordered a pre-workout; not gonna do creatine as a pre but may add some for post.Which one did you order?
Should come today; not sure when. Probably gonna workout twice today; this has been my worst week in a year for working out, only hit it up twice. Got a stomach bug on Wed. night that took me out and is still affecting me but fuck it I'm going to workout today... then get that pre-workout probably later and workout again in the evening.
Creatine is a must, and it does not matter when you take it. You take creatine daily regardless if you work out or not. I recommend loading it for the first week.
https://www.amazon.com/gp/product/B00WZPOWHK/ref=od_aui_detailpages00?ie=UTF8&th=1
Did some sets of trap bar farmers walks with fat gripz. Only 155 on the bar, but the fat gripz make it tough to hang on to. It's about 60ft from end to end of the gym. Forearms on fire.
Did some sets of trap bar farmers walks with fat gripz. Only 155 on the bar, but the fat gripz make it tough to hang on to. It's about 60ft from end to end of the gym. Forearms on fire.
I need to do this, thanks for bringing it up. Targeted grip work is the next thing I need to work on.
Did some sets of trap bar farmers walks with fat gripz. Only 155 on the bar, but the fat gripz make it tough to hang on to. It's about 60ft from end to end of the gym. Forearms on fire.
I need to do this, thanks for bringing it up. Targeted grip work is the next thing I need to work on.
Yeah, you gotta do that grip work, bruv! My forearms blew up since I started doing grip work this summer. Plate pinches, farmer carries, reverse grip curls (esp with fat gripz), arm wrestler style wrist curls with the cable machine, grippers, etc. Another thing I sort of stumbled onto is doing pullups with an extremely narrow grip is a fantastic tool for building your radiobrachiales.
Did some sets of trap bar farmers walks with fat gripz. Only 155 on the bar, but the fat gripz make it tough to hang on to. It's about 60ft from end to end of the gym. Forearms on fire.
I need to do this, thanks for bringing it up. Targeted grip work is the next thing I need to work on.
Yeah, you gotta do that grip work, bruv! My forearms blew up since I started doing grip work this summer. Plate pinches, farmer carries, reverse grip curls (esp with fat gripz), arm wrestler style wrist curls with the cable machine, grippers, etc. Another thing I sort of stumbled onto is doing pullups with an extremely narrow grip is a fantastic tool for building your radiobrachiales.
Bought some fat gripz. Plan on doing those reverse curls you do and using them on my targeted grip farmers walk days.
(https://abload.de/img/capture_2018-11-10-18zyf6d.png) (https://abload.de/image.php?img=capture_2018-11-10-18zyf6d.png)
:trigger
Going super Saiyan mafuckers
what the fuuuuuuck
that is fast
also you were pretty damn fat when you started out, it's so easy to lose weight when you're fat
i've slimmed down a lot and now that i'm slim, losing more fat is hard
also i fucked up by thinking i couldn't handle less than 2300 cal a day, i'm on 1800 now and it's going better than ever :rock
i feel kinda dumb about it, but mistakes were made, learned and moved on
i think i'm back on track to lose a pound a week but not sure yet
i'm already back to my old weight of 139 pounds, feelsgoodman :aah
not sure how long i still have to go and how much i'll weigh when i get my abs, but we'll see
When you can think you look fat, skinnyfat, jacked, scrawny, and fit all in the same pose session in a mirror :stahp
#bodydysmorphiagang
:whew
So I don't remember if I mentioned, but they closed down my awesome 24 hour fitness I've been going to for years for unspecified reasons. They transferred my membership to another 24, I walk in there and it's like a freaking LA Fitness. Packed to the gills and full of machines, only two squat racks, no bumper plates, etc.There's one here in Houston that I want to join butit's neither near my work nor near my house. It would take an hour to get to from either and there's just no way I could make that fly during the week. I just go at work because at 7am it's empty, our old CEO was obsessed with fitness and thought he was hercules or some shit so it's full of decent equipment for lifting and it's only $15 a month plus I get paid to workout since I do it during work hours. There's big windows that look into the gym though so it's not uncommon for someone on a conference to call to be like "Mupepe, I saw you in the gym today and you were picking up like 300 lbs!" and I just say "it was actually 420" all nonchalant
Cancelled my membership immediately and joined a small old school powerlifting/bodybuilding gym. This place is fucking heaven. Not only does it have everything I need such as tons of free weights, multiple squat racks, bumper plates, a freaking deadlift platform with a deadlift jack so you can switch out plates much quicker. It has equipment I've never used before, like reverse hyperextension and belt squat machine. On top of all that, the gym is closer to my house, is month to month, no contracts, no initiation fee. I am fucking stoked.
Hope whatever transient stole my fat gripz saw some gainz.
Ordered cheap knock offs because I’m not paying $30 again.
I’ve been thinking about getting fat gripz but assumed I’d need to lower the weight on my lifts since I assume it makes it more difficult?
(https://i.imgur.com/peOqsJk.jpg?1)
After 2 weeks of getting really loosey goosey on the diet including a day where I probably went 1000 calories over just in Butterfingers :mouf
I was a fuckhead today. I used a Rogue bench to bench, one squat rack to squat, one to overhead press, and one to curl, all at the same time. But my gym has a ton of stuff and it was fairly empty this morning. If anyone needed to use one of those of course I would have relinquished.
The obliques lines are finally starting to show, I was wondering if I just didn't have the frame for them to pop :aah
Only took me about a week to get back to where I was after a 2 1/2 week basically binge fest of eating day(s) worth of calories in junk food every day. And that's with even being more lenient on diet than I was before the holidays. Good to know I can go off the rails and snap back so quickly :aah
YOUR CALORIES DID NOTHING, FRITO LAYspoiler (click to show/hide)(https://i.imgur.com/MKnvtOn.jpg)
(https://i.imgur.com/cFCJDvN.jpg)
(https://i.imgur.com/244kXIH.jpg)[close]
I think a short period of dirty eating/high carbs can jolt your metabolism. There may or may not be some research backing this, but I cant be arsed to look it up
that doesn't sound too healthy mang
How so?
Thought like 3% was too low territory.
OK guys, I'm not a guy who wants to get swole or anything. Not gonna make charts and matrices to track anything. But I do have a question.
I go to the gym about 4-5 times a week. And I'm seeing some good results.
But I do have a question.
What I typically do is settle on the machines that are going to work what I want to work on that day. I do graduated reps (like I'll start at 80kg on one machine and do like 40 reps, then move to 90kg and do 35, 100kg 30 and so forth). Typically I'll switch machines so like I'll do my first rep on the chest press, then move to the leg press machine and do my first rep there then move back and do the second rep on the chest press and so on.
I find it gives my body time to recover and I do the reps easier this way.
Last few times I've tried just staying at a machine until I'm done with all the reps. This takes longer and I definitely feel it more.
So which is a better approach? I feel like I need less recovery time and can get through my workout faster by switching the area of focus after each rep. But I do feel that not switching around makes it "feel" more effective overall.
What say you?
...Thankfully people peg me...:aah
IF isn't about skipping meals, it's about setting a time frame on your eating
No. I mean you said 3-4 days a week you skip dinner, which has nothing to do with IF. If your gap is 18 hours, you should have all of your meals in those remaining 6 hours, not skipping meals.
So, I decided that I got bored with just completely winging it in the gym for so long, and decided to try 5/3/1.
Its been three months, aaaand so far I really like it. I had no idea that in its core, it was so low-volume. Leaves me with enough energy for cardio and hockey (and jiu jitsu once I get my busy, procrastinating butt back into it. Haven’t got into a club since I moved last November. :-\ )
Makes me kick myself for not jumping on the 5/3/1 train years ago.
I’m not expecting to be setting any landmark PRs, but I would like to see if I can match the PRs I hit when I weighed almost 200lbs, while weighing sub-190lbs now.
Feels weird only doing each of the major lifts once a week though. Just feels wrong only squatting once a week. :lol
1/1/2020 weight: 141
. . .
Overhead press went from 140 to 220