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Post #1161
Oh god i just had 5 mcdoubles. plz save me
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Then I say barbell is your best bet as it is better to buy bar/plates than the equivalent weight in dumbbells.
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Today for instance.
1 cup Kashi go lean with 1 cup 2% milk + Apple. [ 260 Calories ] [18g Protein]
4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein]
Protein 32 0 sugar [32g Protein]
Diet soda
2 baked chicken legs with back attached. [ 435 Calories ] [58g Protein]
1 cup cooked rice + Salad. [170 Calories ] [4g Protein]
4 fishoil caps.
4 slices of smoked ham and one slice of low fat cheese on whole wheat. [ 365 Calories ] [30g Protein]
Perhaps a Protein shake, depends on my macros by the end of the day.
Now, I've lost fat, I can clearly tell, but It's sloooowww, 2 weeks ago I ate at 2500 calories aday in an effort to speed my metabolism up, I've been cutting for a while.
Thats around 160 carbs BTW.
Summers coming fast as shit this year, and I want a leaner physique, I just want to avoid fasting, I can't do that shit ne more.
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Deadlifted 100kg today. My ass aches.
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Any change you impose on the body, it will do it's best to adapt to.
The questions are - what are your goals, how long have you been training for, what's the routine like.
Edited:
1. You can't just speed the metabolism up by increasing calories. You need at least 3 days of HIGH CARB in order to "boost" it.
http://www.charlespoliquin.com/Blog/...Loss-Tips.aspx
This link saves me a lot of writing. Apply, if you still got issues, come back.
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Please tell me you didn't shit yourself.
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Yeah, I will be consuming nothing but protein shakes, watermelon, eggs, and lean cuts of meat (thighs and ribeyes occasionally and water obviously) for the next 12 weeks.
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Tell us if you actually were able to get rid of the stubborn parts. Pictures would be awesome.
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I really hold weight around my midriff, so I second pics to show whether you managed to get rid of dat der resilient fat.
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Found a new gym today, it's beautiful. Looks just like the old gyms in Pumping Iron, nothing but barbells, dumbbbells, and simple machines. Also has powerlifting stations with a wall of top lifters. It's like heaven, everyone there knew what they were doing, not a single curlbro in sight.
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I cried. One time in my gym we had a line of like 7 people curling.
:'(
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Today I saw two girls curling in the squat-rack with a barbell. When they were done, I discovered that they didn't even use the safety-locks.
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Thoughts on leangains? Go!
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Been going to a particular gym for a while, really awesome. None of that generic fitness center shit, just some old building bought by a group of former bodybuilders, then they crammed a shitton of weights into it, and a couple of machines. And they have a giant poster of Arnold hanging above the door.
And best of all it's 130 dollars for a year, which is a great price (I don't know about US prices, but membership in one of the fitness-chains here costs like fifty bucks a month)
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I feel like I've been slowly deteriorating. I used to rest a day after working out, but now I gotta rest 2 two days cause for some reason my body just goes "lol nope" and becomes even more sore than on the first day
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OK GUYS, I have just realized I am now scrawy as fuck. My dad and some coworkers have remarked on it and the fact that none of my lifts have increased in the last 3 months (or have increased at non-noticable levels such as 1.25lbs are something stupid). I was a 14st 5'86ft fatass and am now 10st 4 at 6ft. I need to bulk up but wish to do so without adding muhc more BF, as I ma already at 14% and it was such a bitch getting here from 23%. So can you guys help me go over the foods needed for a clean bulk, answer whether a mass-gainer could help me out and suggest a programme to help me- so essentially help me out with everything.
I am dedicated as fuarrk and have the next 5 months to really bulk up and build mass (as fuck summer, I'd rather be slightly bigger and strong than a fucking auschwitz survivor). There are no other time constraints as I have just finished my exams so I could practically go the gym 7 days a week if need be.
Thanks for the help gentlemen.
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lots and lots of trenbologna
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So I'm not super experienced with weightlifting. Should I be sore after workouts? I read that when first picking up weightlifting after a hiatus, I should be sore. And I was, but now about two weeks of solid working out later, and even though I'm pushing myself to the limit on that last couple of reps on almost every single on of my workouts, I'm not sore later or the next day.
Am I doing something wrong or have I just been gifted pain-less muscles?
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Extreme soreness the next day only takes a few weeks before it stops happening. From then on, soreness only really happens when you blast a certain muscle group. For example, calves tend to get super sore when targeted because working calves involves going to failure a lot, they're a stubborn muscle. So they're completely destroyed the next day and you'll be sore.
If you're doing compound lifts and whatnot, you probably won't feel soreness again like you felt it the first week or two of lifting.
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Yup. Recently redid my entire workout and am now utilizing compound lifts much more. But, good news.
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So Ive been doing stronglifts for a couple of months and Im finding Im having to drop to 3x5 for a few things.
I know that training to failure is seen as a bad thing, but what do you guys think about forced reps?
If I cant make my 5th rep in bench press is it good or bad to get help?
Also what do you guys think about heavy negs?
I always find the workout hard now, but I rarely ache afterwards.
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I dont think DOMS necessarily = gains.
With that said, my whole back has doms from yesterday my god.
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I've had some thoughts running around in my head lately about my workout. Today, I'm basically only working on building muscle and it works okay (Hard to tell, only been working out for a month, but I can see small progress already), though I think of myself as a little bit too fat. I haven't measured my bodyfat yet, but I sure have higher weight than the other years I used to work out. At the moment, I way about 92kg on my 180cm height. Since lower bodyfat would show results faster, should I perhaps try to loose 12-15kg first? I'm puzzled.
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These are not two separate stages. There's no "bulking" phase or "cutting" phase. You can do both. In a matter of a fact, doing both at the same time would induce far better results.I've had some thoughts running around in my head lately about my workout. Today, I'm basically only working on building muscle and it works okay (Hard to tell, only been working out for a month, but I can see small progress already), though I think of myself as a little bit too fat. I haven't measured my bodyfat yet, but I sure have higher weight than the other years I used to work out. At the moment, I way about 92kg on my 180cm height. Since lower bodyfat would show results faster, should I perhaps try to loose 12-15kg first? I'm puzzled.
If you want to lose fat quickly, you should indulge yourself with sprints and weight training.
Edited:
They are not an indication of growth per se, but they do indicate in my personal opinion you are utilizing Hypertrophy protocols rather than Relative Strength. (i.e more reps, slower tempo, more sets.... result in far more severe doms)
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For what I've read, you need to eat less calories than I use up to loose fat; while bulking to build muscle, you eat more than you use. I've also read that you essentially can't build much muscle if you undercut the calories while lifting weights, but would loose fat.. Have I missunderstood?
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More fat = less efficient at receiving nutrients. Someone who gets excessively fat while "bulking" is essentially doing it wrong.
While a surplus is needed, one can stay pretty lean when introduced to the correct way of diet. i.e right foods, cycle carb off and on days etc.
Also there's a difference between a caloric deficit from not eating and a caloric deficit caused by introducing more anaerobic exercise. When you introduce the correct way off weightlifting and sprints into your life it may not only enhance fat loss, but muscle gain.
I have lost 4.5kg within a month, while still getting stronger.
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Very nice, thanks for the reply
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Are anyone here climbers? I failed the rope climbing test and I have 3 months until another test. According to my PE teacher, the key was in the "hand strength". I googled the phrase and I learned a few things about grip strength. Is the grip strength associated with the core strength? I'm really curious and desperate to climb that rope.
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Rope climbing reminds of pulls ups, just harder.
it works everything; upper back, lower back, forearms, biceps, chest, abs....
if you want to get stronger at it, following a normal ss routine would provide results within a month.
But, truly conquering this rope climbing, one needs doing a lot of actual rope work. Forearm work.
I think this website would do you good...http://gymnasticbodies.com/forum/vie...php?f=15&t=338
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I'm gonna use a pull-up bar a lot when school year ends. So that's chin ups.
Also I have to do a lot of crunches and push-ups since I'm weak in core strength/stabilisation.
While I still have access to gym, I perform deadlifts and sometimes farmer walks when I hold dumbbells(and other weightlifting exercises).
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crunches are useless. They provide nothing. Do pulls ups, dead, squats... you'll get much more activation in your abs than crunches.
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what about weighted decline crunches
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The easiest way to climb a rope is not to try and pull yourself up with your arms. You grab the rope with both hands, and your feet, with your legs slightly bent, then you basically tilt your upper body as if swimming to move your lower hand above the higher one while driving a bit with your legs.
Doing stuff like pull ups will definitely help, but unless you are overweight, it's actually quite easy when done right.
I suggest working on your technique before anything, Im sure there are youtube videos which show you easy technique.
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Got a nutritional question,
is it best to keep protein consumption at a roughly similar level throughout the week? (assuming a decent intake ofc) or is it better to consume comparatively more on certain days like on a workout or recovery day etc? I live on a pretty tight budget so I like to plan what I eat for the week ahead.
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Then reduce carbs not protein.
protein should remain at 1.5-2.0g/per lb. We can't all have perfect days in terms of ratios, so do you best with what you have.
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I probably get about 150g of protein per day and I weigh 180lbs, that's 120g short of your 1.5g/lb suggestion and 210g short of your 2g/lb suggestion.
Do you think I'm missing out on a lot of gains? I'd find it pretty difficult to get that much in a day, but if you think it's going to make a huge difference then I'd be willing to try that.
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That's the recommend level; people who eat that much do it for the sake of never hindering performance. Eating that much would almost always guarantee good performance on a daily basis.
That being said, it depends on how much daily activity you get besides weight training. I used to weigh 185 lbs and used to eat barely close to 120g a day and I was fine.
Just like you need to earn your carbs, you need to earn your protein.
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Dad's competing today in Kewlona BC. They did the pre-judging and I'm almost positive he's gonna win it. If he wins, he's going to do the Worlds one more time. Wish him luck!
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Good luck to him.
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Does anybody have any advice on the low bar position for the squat?
When I try and put the bar lower on my shoulders instead of my traps I find it hard to grab the bar without pushing my head forward, never the less, it made the weight I tried so easy by comparison.
I'm kind of worried about holding it there, since I don't want it to fall off my back, and I do of course need to figure out why I'm having so much difficulty grabbing it in that position.
Any tips?
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