you are quite a bit higher than 22.5% BF lol
Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
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you are quite a bit higher than 22.5% BF lol
spootime
Member
I switched from phat to 5/3/1 with a hypertrophy back / stetching and cardio day. Definitely like it a lot more. Might switch programs if I stall cuz I wanted to do a powerlifting competition with a buddy in june but its been working for me pretty well so far. All my leg lifts have been flying up.
SquiddyCracker
Banned
Go_Ly_Dow
Member
Its what I'm doing with mine, but kinda failing with my 5 sets of squats. Will reduce that to 3x5 and focus on linear progression as I am with bench and OHP.
FallingEdge
Member
That's what I think too but I did the tape measure and body calipers and both end around the same result. Trying to look online at similar stats didn't really help though.
I want to but at the same time... I can't. I'm breaking PRs all over the place! Doing reps @ 405+ lbs for squats! Got a 320 lbs bench! Doing 100 lbs db flat bench! Same with incline! Eventually I will go for it but man, these gains. Looking at pics from this year/summer, I looked damn skinny. Never again!
HisshouBuraiKen
Member
Even assuming 23% that's still 62 lbs of butter of which you'll wanna lose at least 20-25. Are you using christmas cookies as a pre-workout or a carb backload? XD
The longer you go the harder it will be psychologically to deal with the losses and plateaus when you do cut. If you think you can handle it then hey...if you're happy and you know it slap your fat and keep putting up those huge numbers!
Oh so I had a nice mathematical brain fart, I was warming up on deadlifts (started going 5/4/3/2/1/working weight) and I was at 255 for two but I put on 275. I usually do a 45, 35, 25 but my dad's in town and we'd put 2 45s on. I was freaked the fuck out because I immediately think, "Holy shit, why is 255 so heavy, I'm gonna have to stop today something's wrong with me". DERP.
Actually this begs another question, do they make bars that are heavier than 45 lbs? I was using a brand new one that was all silver and shiny instead of the usual dirty brown ones. Maybe it was just in my head and the bad math made me even more suspicious.
I'm out for a while, Merry Christmas FitGAF! May your lifts be PRs and your gains be sick!
FallingEdge
Member
Oh I agree good sir. I'm looking to drop down to 240 @ 12/13% by the summer. Ready for my jeans to fit again.
Rayven_king
Member
Can sumbody help with a quick routine I'm visiting family for 2weeks, my neighbor's got some old barbells, 2dumbells and an old ass bench. I tried it this morning didn't have a real plan in mind but I did bench, Dead lift and Barbell rows. I feel like my legs didn't get enough :/
Straight hood XD
Straight hood XD
rokkerkory
Member
I rest for the weak (me) this week! Going to gym as much as possible... today gonna hit shoulders and legs!
Tomorrow going to do chest \m/
I hit a new PR on dumbbell press on Saturday but not quite good enough yet... gotta keep pushing!
Tomorrow going to do chest \m/
I hit a new PR on dumbbell press on Saturday but not quite good enough yet... gotta keep pushing!
I've been jogging 45 minutes for the last 3 days because the gym here sucks and we've had awesome weather here, I can't miss that out. I can go back to a more intense bulk/lift lifestyle when I go back to dark, cold Germany
Listening to music jogging/running as the intense sun covers me with its energy is one of best things I can think of in all of the fitness cosmos, any training approach or philosohpy.
for the first time ever, I felt like I was going to achieve a complete split. I asked my friend to take video so I could do a capture, upon closer inspection, it's around 85% done but I am happy with it.
kinda offtopic but here it is:
I've been doing stretching and exercises to improve flexibility for about 18 months now. When I started I had zero flexibility, just like everybody else with no training in stuff like gymnastics, martial arts or dance.
it has taken a while, I guess a complete split will be achieveble when I hit the 2 year mark, the latest, probably earlier.
Listening to music jogging/running as the intense sun covers me with its energy is one of best things I can think of in all of the fitness cosmos, any training approach or philosohpy.
for the first time ever, I felt like I was going to achieve a complete split. I asked my friend to take video so I could do a capture, upon closer inspection, it's around 85% done but I am happy with it.
kinda offtopic but here it is:
I've been doing stretching and exercises to improve flexibility for about 18 months now. When I started I had zero flexibility, just like everybody else with no training in stuff like gymnastics, martial arts or dance.
it has taken a while, I guess a complete split will be achieveble when I hit the 2 year mark, the latest, probably earlier.
Barbell knurling makes a difference on grip. Powerlifting barbells feature the most aggressive knurling and are consequently easier to grip. Most Olympic barbells are great in this department, but Olympic-sized barbells found in many sporting goods stores or casual-friendly gyms can have passive knurling that is a bitch to pick up. Most people won't notice because most people don't deadlift.
Been running 5/3/1 since May. My overall squat sucks compared to 1) my other lifts and 2) where I was at in college (when squats really outpaced the rest of my lifts).
At the same time, my quads are large enough that they make pants an odd fit (i.e. having to buy an unnecessarily larger waist) and the only part of me I think is out of proportion are the calves, and as a bro, my calves will always be smaller than I want. Calf dysmorphia is one of the core tenets of brolife.
Thus, the squat numbers are primarily an issue of pride and I find I lack pride to go balls out and fix it. Feels bad.
At the same time, my quads are large enough that they make pants an odd fit (i.e. having to buy an unnecessarily larger waist) and the only part of me I think is out of proportion are the calves, and as a bro, my calves will always be smaller than I want. Calf dysmorphia is one of the core tenets of brolife.
Thus, the squat numbers are primarily an issue of pride and I find I lack pride to go balls out and fix it. Feels bad.
Brolic Gaoler
formerly Alienshogun
Hypereides
Member
Fuark. I think my weight is plateu-ing. Just weighed myself and it was around 82,3 kg. Pretty much the same weight as last week.
I think I'll have to add an extra cardio session on friday.
-I'm already eating less (high protein, lower fat and carb), deficit calorie intake
-Intermittent fasting 16/8
-cardio x 2 sessions pr week right after working out (monday and wednesday)
Any suggestions guys?
I think I'll have to add an extra cardio session on friday.
-I'm already eating less (high protein, lower fat and carb), deficit calorie intake
-Intermittent fasting 16/8
-cardio x 2 sessions pr week right after working out (monday and wednesday)
Any suggestions guys?
D
Deleted member 17706
Unconfirmed Member
Stop freaking out after just one week would be my suggestion.
Nothing changes, or things get worse after a month? Maybe look into adjusting some things.
By the way, you're doing yourself no favors in terms of weight loss by going high protein and both low fat/low carb. Without the fat, you're just going to trigger gluconeogenesis and trigger insulin, which will prevent ketogenesis. If you're going low-carb for body fat loss reasons, you really need to go high-dietary fat, too.
Brolic Gaoler
formerly Alienshogun
Might need a carb refeed depending on how low your carbs are. Might also need more food, not more cardio.
Could also move cardio to off days.
Reducing calories and adding cardio isn't always the answer. Ultimately it depends on how your body works.
Also if you're low carb I wouldn't restrict fat.
As for weekly fat loss that's not a good metric. Slow and steady wins the race.
Hypereides
Member
Well I'm not freaking out, but I'd rather be cautious considering how this is my first cut and I'd rather not fuck it up.
Great, I'll look into these.
Thanks for the feedback FitGAF bros.
D
Deleted member 17706
Unconfirmed Member
Sorry, I just read your post like you were panicking. Are you on a time limit with this cut?
Anyway, I edited in some more stuff to my last post.
Hypereides
Member
Cool. Duly noted.
I set the cut period to be approximately 2~3 months depending on how things progress. I'm almost done with the 1st month, and lost roughly 5~6 kg.
Thus far I've been relatively capable of maintaining my strength, whilst losing body weight. Although, in retrospect, when I think about it, I've been free from school this last week due to christmas, which means I haven't been doing my home walk cardio from school. So I'm possibly not being as physically active as I was prior to the school vacation/exams period.
Christopher
Member
Ive always tried to maintained to be a bit more leaner cause too bulky didnt look attractive to me plus o just like the way I look better
After I finished benching my sets of 280, the guy who was spotting me convinced me intro trying a set of 315 using something like a benching ram.
Clearly I'm not counting it, but it was fun to bench practically twice my bodyweight for one rep. This definitely hyped me up to reach it as fast as possible.
Clearly I'm not counting it, but it was fun to bench practically twice my bodyweight for one rep. This definitely hyped me up to reach it as fast as possible.
Brolic Gaoler
formerly Alienshogun
I had no idea what the name was, and that was the closest google got me. Sorry.
FallingEdge
Member
That it is. Regardless, I'm cutting come February. I should be a solid 270 by then instead of bouncing around between 265-270.
Deadlifted for the first time since November. Heavy singles 3x1 @ 455 lbs before doing a set of 3 @ 405. I don't think it is recommend to do heavy singles every week, right? Need to alternate it a bit.
Brolic Gaoler
formerly Alienshogun
It all depends on the %of 1rm FE.
Also dat post farmer walk dry heave. Lord Jesus. It's like I'm speaking in tongues.
Also dat post farmer walk dry heave. Lord Jesus. It's like I'm speaking in tongues.
HisshouBuraiKen
Member
Don't take the whole week off, try and at least get in a good full body workout tomorrow or Thursday. You'll maintain and the extra time off will probably help you recover. If you have family coming in it's a good chance to take them along and, say, outlift your dad THAT'S RIGHT DAD YOUR FAT SON GOT ONE MORE REP THAN YOU
Love my dad, he's still a monster at 61 benching 75lb DBs. He got 7 on the last set, I the full 8.
FallingEdge
Member
As of right now, I am doing 90% of my 1RM for heavy singles.
Brolic Gaoler
formerly Alienshogun
Yeah you're gonna burn out doing that week after week.
FallingEdge
Member
gotcha. I will adjust as necessary. Thanks!
Brolic Gaoler
formerly Alienshogun
Not a problem bud. I'd alternate every other week and play it by feel.
Have to take into account other stuff you're doing at 90% as well.
I'm in the exact same boat right now... I'm so fat lol, but these gains. Literally every time I lift I'm going up more and more, catching up to some friends who have been lifting for years, but are too scared to have a high BF%. I'm cutting starting next monday, I'm gonna miss the gains, but wearing jeans again will be nice. I've been stuck in shorts pretty much all winter Lol.
RumblingRosco
Member
Forgive me for I have sinned. This past weekend was basically my Christmas with two family parties, one on Saturday and one on Sunday. Today weighed in and I lost 4 pounds over the weekend. I am maybe a tad dehydrated I guess, but if I am it is minor at best. I am doing a slow bulk and have clearly failed this weekend at least.
I have one more chance tomorrow night to redeem myself for a failed holiday bulk. Lend me your strength, FallingEdge!
rokkerkory
Member
Decent shoulder workout today. Got 10lbs more on OHP than last week... gotta keep pushing. I want 135lbs in a few months!!!
Christopher
Member
Sphinx I feel like you've been working out a long time what are you focusing on? Any big improvements
D
Deleted member 17706
Unconfirmed Member
You jumped up 10 lbs on OHP in a week? That's nuts.
My hands are getting ripped appart, shreading, I could do 20 or so when my hands are well. But my hands are shreaded, I tried many different gloves and I always get blisters.
Please help me, which gloves should I buy?
The only gloves that worked for me where Lonsdale neoprene gloves, these worked but fell aprart, Im looking for a longer lasting solution.
Please help me, which gloves should I buy?
The only gloves that worked for me where Lonsdale neoprene gloves, these worked but fell aprart, Im looking for a longer lasting solution.
what do you mean a long time? I've been working out for around 18 months, which isn't exactly untrained/newb but it's not that experienced either,
I've been learning a lot of stuff and researching, about nutrition, approach to fitness, exercises, training philosophies, routines.
I am equally interested in strength and size/volume. Basically I want to learn about everything and enjoy this long journey and share it with friends and Fitgaf.
as for improvements, I guess so, I don't know if I should be doing better by now in terms of strength or size but I've tried the hardest I could so it's what it was meant to be.
rokkerkory
Member
Well it's likely because last week (my first time doing it) I only did 80% of what I could prob do? It wasn't much and still isn't much so maybe that's why 10lbs seems a lot but really isn't.
Oh wells, keep pushing!
Brolic Gaoler
formerly Alienshogun
My hands are getting ripped appart, shreading, I could do 20 or so when my hands are well. But my hands are shreaded, I tried many different gloves and I always get blisters.
Please help me, which gloves should I buy?
The only gloves that worked for me where Lonsdale neoprene gloves, these worked but fell aprart, Im looking for a longer lasting solution.
Go gloveless. Get man hands. Profit.
I didn't even wear gloves when I was outside doing farmer carries in 20 (F) degree weather.
Gloveless is the answer.
55 lb bars exist! I was using one accidentally for squats the other day. It was horrible!
I've asked this question before, but I'd like a follow up.
It appears I've reached a plateau (at least, when it comes to my bench/standing presses), and it's been difficult for me to progress beyond that. So someone said that I should change to 90% (or something to that effect) of that particular weight and continue from there. What I should point out (if it wasn't clear) is that my maximum weight right now, say for my bench, is 105. Now, I can do all 3X5 sets, granted with some difficulty, but I can get it done. My question is, is there a reason I should lower that to 90% of that, or did I just get the wrong info?
It appears I've reached a plateau (at least, when it comes to my bench/standing presses), and it's been difficult for me to progress beyond that. So someone said that I should change to 90% (or something to that effect) of that particular weight and continue from there. What I should point out (if it wasn't clear) is that my maximum weight right now, say for my bench, is 105. Now, I can do all 3X5 sets, granted with some difficulty, but I can get it done. My question is, is there a reason I should lower that to 90% of that, or did I just get the wrong info?
Oh, also had another question. What's the proper amount of protein you should be taking in every day? I thought it was agreed that it would be about 1 gram per pound of body weight, but I'm hearing some people say it should be 1 gram per kilogram.
Which one's correct?
Which one's correct?
A
A More Normal Bird
Unconfirmed Member
If you can do 105 3x5, then for your next session try 107.5 3x5. If you fail to get all reps at 107.5 three times in a row, then drop back to 90% of that and work your way back up. You should be increasing the weight after every successful session. As for your diet question, the lower figure should be sufficient, assuming your not doing a special diet like keto.
BlueScrote
Member
I always worry that one day I'll be using a non-standard bar and not know it.
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