Support NeoGAF

[Raven117]

never knew having a weightlifting belt helps...DL 455lb. I dunno if I can reach 5 plates though. weight still roughly same 160lb.

This is a big'ol deadlift man! Congrats! You will get there!

Some people benefit from a weight belt with deadlift, others don't. Usually it comes down to whether the person can still set their back.

 

[NuncaBob]

Does anyone here use a full body 4days per week split?

Kind of but I do focus on some segment on each day so "full body" might be a bit strong for what I'm doing.

What's your split look like?

 

[NuncaBob]

Why so high on creatine? Isn't 5 gr per day if you don't do initial loads well enough for like 90% of non-professional athletes?

If you are over 200lb, something more like 10g can be helpful.

 

[GymWolf]

If you are over 200lb, something more like 10g can be helpful.

I eat a good amount of red meat\decently creatine rich fishes so i probably get more creatine than 5 gr per day.

I also heard that some people can have some light stomach problem when ingesting 10gr all at once from powder\capsules so i don't wanna try my luck.

 

[GymWolf]

Kind of but I do focus on some segment on each day so "full body" might be a bit strong for what I'm doing.

What's your split look like?

The premise is that i'm kinda in the worst shape of the past 15 years or so, i had a leg injury in dec and i could only start training seriously like one month ago, i'm doing a body recomp trying to lose fat and regain some muscle at the same time and it's working (mostly because i was blocked for so long so the body see me almost as a beginner\intermediate and you know that beginner gains\body transformation are stupidly fast), but to make it work i have to train hard, i have a trip in like 20 days so i have to be in the best shape possible, i fear that rushing and overdoing could slow the results but it is what it is, sometimes you can't chose what battles to fight.

Returning to the split, i think i'm overdoing, but it's the first time that i approach this type of split so i can't really tell, i can train vigorously for 90 to 120 min (included 20 min of mostly high kicks and knees and tap kicks with both legs at the heavy bag and 1 abs exercise) 4 times a week and fuck me i think i could add even another day and get to 5 days a week...i also have a pretty physical job 8-9 hours a day but it's that type of job where you can have hellish days where you constantly move and lift all type of weights or very light days where i barely walk around and lift light weights, so some days i'm more tired than others (but at the gym i'm almost always vigorous because i like training or the endorfine kicks or whatever the fuck is ).

I train monday and tuesday, then rest on wednesday, then train again thursday and friday and then rest for the other 2 days.

I'm keeping it simple on purpose in terms of set\reps because i'm a noob with this type of split, one exercise per muscle group every training day (so pecs, back, shoulders, legs, bic, tric, sometimes i throw a calf), obviously different exercises everyday to hit the muscles from all the angles, range of motions etc., if monday i do incline press with dumbells the day after i'm gonna do a cables cross for the lower pecs etc.) like i said the rep\sets are a very basic pyramid with incremental weight 12-10-8-6, for tric\bic\should sometimes i start from 15-20 and end with 10-8, very basic stuff, so 16 sets per muscle group per week, i think i'm in the right ratio for hyperthrophy (5 to 20 sets per week per muscle group) but maybe training every muscle group 4 times a week is overdoing or maybe training the bic\tri with the same volume as legs is not ideal (tbf i have way bigger legs than arms so it balance out unless i'm overtraining).

I was thinking about maintaining the number of sets to 16 but doing like monday pecs\back\shoulder, the day after legs\bic\tric (or whatever optimal muscle group split like upper\lower or push\pull but i'm not faimiliar with those neither, i always trained with bro split) then rest and repeat the other 2 days, so 2 exercises a day per muscle group to maintain the total number of sets but only training the muscles 2 times per week instead of 4.

But maybe the problem is that i can't have 16 sets for every damn muscle group to begin with...


Sorry for the WOT but without context is harder to give advices.

 

[NuncaBob]

I eat a good amount of red meat so i probably get more creatine than 5 gr per day.

I also heard that some people can have some light stomach problem when ingesting 10gr all at once from powder\capsules so i don't wanna try my luck.

I split the 10 up into two doses most days. It does seem to feel a bit better on the stomach.

 

[GymWolf]

I split the 10 up into two doses most days. It does seem to feel a bit better on the stomach.

I have to be brutally honest, i'm not really feeling the 5gr per day at all unless the effect is more hyped than i thought (it should not be the case) so i could try your solution but i really can't afford to have stomach problems at work or even worse at the gym, also i'm barely hungry enough to eat my daily proteins and calories already as it is

Maybe i'm just a creatine non-responder or it's taking its sweet time to have a noticeable effect, i heard that it usually take 2 to 4 weeks to kick in without loading phase and i'm at half of week 4...

 

[NuncaBob]

The premise is that i'm kinda in the worst shape of the past 15 years or so, i had a leg injury in dec and i could only start training seriously like one month ago, i'm doing a body recomp trying to lose fat and regain some muscle at the same time and it's working (mostly because i was blocked for so long so the body see me almost as a beginner\intermediate and you know that beginner gains\body transformation are stupidly fast), but to make it work i have to train hard, i have a trip in like 20 days so i have to be in the best shape possible, i fear that rushing and overdoing could slow the results.

Returning to the split, i think i'm overdoing, but it's the first time that i approach this type of split so i can't really tell, i can train vigorously for 90 to 120 min (included 20 min of mostly high kicks and knees and tap kicks with both legs at the heavy bag and 1 abs exercise) 4 times a week and fuck me i think i could add even another day and get to 5 days a week...i also have a pretty physical job 8-9 hours a day but it's that type of job where you can have hellish days where you constantly move and lift all type of weights or very light days where i barely walk around and lift light weights, so some days i'm more tired than others (but at the gym i'm almost always vigorous because i like training or the endorfine kicks or whatever the fuck is ).

My job is completely sedentary. It's interesting that you have to factor on the effort you have at work. I'm sure that makes it harder than it might normally be sometimes.

I train monday and tuesday, then rest on wednesday, then train again thursday and friday and then rest for the other 2 days.

That's what I do most of the time. Seems like a good work/rest ratio for me.

I'm keeping it simple on purpose in terms of set\reps because i'm a noob with this type of split, one exercise per muscle group every training day (so pecs, back, shoulders, legs, bic, tric, sometimes i throw a calf), obviously different exercises everyday to hit the muscles from all the angles, range of motions etc., if monday i do incline pushups with dumbells the day after i'm gonna do a cables cross for the lower pecs etc.) like i said the rep\sets are a very basic pyramid with incremental weight 12-10-8-6, for tric\bic\should sometimes i start from 15-20 and end with 10-8, very basic stuff, so 16 sets per muscle group per week, i think i'm in the right ratio for hyperthrophy (5 to 20 sets per week per muscle group) but maybe training every muscle group 4 times a week is overdoing or maybe training the bic\tri with the same volume as legs is not ideal (tbf i have way bigger legs than arms so it balance out unless i'm overtraining).

I was thinking about maintaining the number of sets to 16 but doing like monday pecs\back\shoulder, the day after legs\bic\tric (or whatever optimal muscle group split like upper\lower or push\pull but i'm not faimiliar with those neither, i always trained with bro split) then rest and repeat the other 2 days, so 2 exercises a day per muscle group to maintain the total number of sets but only training the muscles 2 times per week instead of 4.

One thing you might try is give one muscle group a rest one day out of four but do two exercises for that muscle group on one of the other days. So, it's a full body split but with a bit of extra work on one day. That's sort of against the idea that you might be overdoing it. You are doing rather large sets. I think there's some notion here that instead of lowering the number of reps, you could lower the weight and keep close to the same volume between sets. The science is sort of all over the map on that particular bit.

Another option if you have limited time and want maximum results is doing a week of myoreps and do only one body group per day. So, if it's shoulder day, you might do reverse flys on the machine. And then, full ROM atlas press (I don't know the name but the dumbbells start in front with palms facing you then you lift to a lateral raise and keep going all the around until you have the dumbbells over your head). Doing a week of this as a change of pace might help keep things interesting.

 

[NuncaBob]

I have to be brutally honest, i'm not really feeling the 5gr per day at all unless the effect is more hyped than i thought (it should not be the case) so i could try your solution but i really can't afford to have stomach problems at work or even worse at the gym, also i'm barely hungry enough to eat my daily proteins and calories already as it is

Maybe i'm just a creatine non-responder or it's taking its sweet time to have a noticeable effect, i heard that it usually take 2 to 4 weeks to kick in without loading phase and i'm at half of week 4...

I can see the size difference though it's definitely puffier than when I'm not on it. As for actual performance, I think the muscle endurance is what I notice more than any actual strength difference. I maybe can get an extra rep that I couldn't without it.

 

[GymWolf]

I can see the size difference though it's definitely puffier than when I'm not on it. As for actual performance, I think the muscle endurance is what I notice more than any actual strength difference. I maybe can get an extra rep that I couldn't without it.

Yeah but it is so hard to attrribute a single rep or even 2 to just supplements...it could really be everything, maybe you eat a bit more carbs pre-workout (or in your daily total), the day is not as hot, you sweat less, you feel more energized, maybe you are still sore (or not) from the previous training etc.

I feel like except from being on gear (never tried but i guess it must feel incredible), stuff like creatine is harder to feel for some people, i think the only sure effect supplements i ever had were normal caffeine tablets (i don't drink coffee so it particularly work on me) and some noo-tropic mind shit present in some pre-workouts i tried when i was stupid and younger (that shit locked you in with the focus of a 1000 minotaurs).

p.s. my diet is not...particularly low in sodium, so it's hard to tell if water retention is caused by the salt or the creatine, i don't feel more puffy, just bigger and harder because i'm regaining my lost muscles, again, hard to say what is doing what and in what percentage...

 

[GymWolf]

My job is completely sedentary. It's interesting that you have to factor on the effort you have at work. I'm sure that makes it harder than it might normally be sometimes.

That's what I do most of the time. Seems like a good work/rest ratio for me.

One thing you might try is give one muscle group a rest one day out of four but do two exercises for that muscle group on one of the other days. So, it's a full body split but with a bit of extra work on one day. That's sort of against the idea that you might be overdoing it. You are doing rather large sets. I think there's some notion here that instead of lowering the number of reps, you could lower the weight and keep close to the same volume between sets. The science is sort of all over the map on that particular bit.

Another option if you have limited time and want maximum results is doing a week of myoreps and do only one body group per day. So, if it's shoulder day, you might do reverse flys on the machine. And then, full ROM atlas press (I don't know the name but the dumbbells start in front with palms facing you then you lift to a lateral raise and keep going all the around until you have the dumbbells over your head). Doing a week of this as a change of pace might help keep things interesting.

I'm gonna analyze your post tomorrow because it's 1:29 am in italy and i have to force my ass into sleep even if i'm probably gonna stay awake until fucking 3:30am or something thinking about the stupidest stuff because my sleep schedule has been beyond fucked for the past 20 years, good night sir.

Btw, i don't really measure my effort, i always try to push at max when i train, i get a second wind during training.

 

[tamago84]

Worked out on/off since college (15 yrs). Been extremely consistent for the past year due to gym membership. I was doing 4-5 weekly now do 3x week.

 

[NuncaBob]

Worked out on/off since college (15 yrs). Been extremely consistent for the past year due to gym membership. I was doing 4-5 weekly now do 3x week.

How have your results been? That kind of consistency seems like it would pay dividends.

 

[tamago84]

How have your results been? That kind of consistency seems like it would pay dividends.

I believe its been good. I dont want to get bigger anymore so just maintaining for now, and trying to work on squat

Several times during my past i did not have a proper relationship with food; went up and down on weight (low as 115 to 145 without much muscle), but im comfortable now.

5’5” 160lbs- bench 315lb/squat 315lb/dl 455lb

 

[NuncaBob]

5’5” 160lbs- bench 315lb/squat 315lb/dl 455lb

Damn! That's impressive. Keep up the good work.

 

[tamago84]

how do some of ya scale out DLs? Last week I did something along lines of 385x3, 425x2, 455x1. today i tried 395x3, 435x2, 460x1. i failed the 460. i wonder if i should lower the first set and attempt higher weight on the 2nd or 3rd.

 

[NuncaBob]

how do some of ya scale out DLs? Last week I did something along lines of 385x3, 425x2, 455x1. today i tried 395x3, 435x2, 460x1. i failed the 460. i wonder if i should lower the first set and attempt higher weight on the 2nd or 3rd.

Have you considered going in reverse? Do the heaviest weight first for as many reps as you can? Then, drop it for the subsequent sets.

Also, I generally don't like this low of volume every time I do an exercise. I hesitate to tell you how to do something given the weights you're dealing with. It's obviously working. But, you might see some movement in your max if you were doing like 365x10, 350x7 and so on for 4 or 5 sets. Get that volume up as it were.

 

[NuncaBob]

Not sure if you are into Dr. Mike's brand of advice but he has several videos about the deadlift like this one:

 

[tamago84]

I forgot to mention, i do a 4th set and lower weight-say like 355 x5. Ill continue to mix around, thanks.

6/25: was able to knock out 460lb cool

 

[Raven117]

I believe its been good. I dont want to get bigger anymore so just maintaining for now, and trying to work on squat

Several times during my past i did not have a proper relationship with food; went up and down on weight (low as 115 to 145 without much muscle), but im comfortable now.

5’5” 160lbs- bench 315lb/squat 315lb/dl 455lb

That is a big bench for that body weight. (decent deadlift as well).

I would consider going in reverse on your DL. Warm up, and try and hit 1 heavy single. (My bet is you can do more than 460, but start there and get it), Then back off 90 percent. Maybe hit 2 sets there. Then drop to 80 percent of 460 and hit 1 or 2. 3x3 for all but your 1 rep max. Next week, maybe push everything up by 5 pounds.

 

[tamago84]

That is a big bench for that body weight. (decent deadlift as well).

I would consider going in reverse on your DL. Warm up, and try and hit 1 heavy single. (My bet is you can do more than 460, but start there and get it), Then back off 90 percent. Maybe hit 2 sets there. Then drop to 80 percent of 460 and hit 1 or 2. 3x3 for all but your 1 rep max. Next week, maybe push everything up by 5 pounds.

Will look into it, ty. Does it feel different to do a warm up then suddenly aim for a much higher weight on the first real set?

 

[Raven117]

Will look into it, ty. Does it feel different to do a warm up then suddenly aim for a much higher weight on the first real set?

I would suggest something like

1x5-225, 1x3-275, 1x2-315, 1x1-365, 1x1- 405, 1x1-435. Then hit it.

(If you are young, you can get away with less… especially on the low end..

With you work out, you are basically doing this anyway!)

 

[tamago84]

I would suggest something like

1x5-225, 1x3-275, 1x2-315, 1x1-365, 1x1- 405, 1x1-435. Then hit it.

(If you are young, you can get away with less… especially on the low end..

With you work out, you are basically doing this anyway!)

O i misunderstood reverse DL- i thought one starts at a high weight then drop lower after each set

Sadly i am 40 now

 

[Raven117]

O i misunderstood reverse DL- i thought one starts at a high weight then drop lower after each set

Sadly i am 40 now

I was suggesting that be your warm up.

Once you hit your 460, drop 90 to percent of 460 for a triple. Then drop 80 percent of 460 for 2x3.

I’m also in my early 40s. This has helped drive my deadlift. (Won’t last forever though.. then you will need to get some more volume (as in tonnage) in

 

[tamago84]

I was suggesting that be your warm up.

Once you hit your 460, drop 90 to percent of 460 for a triple. Then drop 80 percent of 460 for 2x3.

I’m also in my early 40s. This has helped drive my deadlift. (Won’t last forever though.. then you will need to get some more volume (as in tonnage) in

Oh ic- thank you.

 

[Raven117]

Oh ic- thank you.

No worries, let us know what you decide to do and how it goes! I like deadlifts as well. My leverages just favor them (as opposed to squats)

 

[Raven117]

Oh ic- thank you.

Any updates on your last few deadlifts sessions?

 

[tamago84]

Any updates on your last few deadlifts sessions?

I was able to do 460lb- one thing I notice is trying to let glute and hamstring play its part to drive up rather than focusing so much on back.

 

[Raven117]

I was able to do 460lb- one thing I notice is trying to let glute and hamstring play its part to drive up rather than focusing so much on back.

Yeah. At that weight, you start focusing on one thing, and sometimes to the detriment of others.

Think “push from the floor.” Think “standing leg press.” This helps keep my glutes and hamstrings engaged.

Congrats on the lift!

 

[tamago84]

475lb dl! 20lbs away from 5 plate..

 

[k1m1d4n]

475lb dl! 20lbs away from 5 plate..

By this you mean 5×20kg plates on each side of the bar + the weight of the bar....
Amazing!!! YOU ARE A BEAST

 

[tamago84]

495!

 

[Raven117]

475lb dl! 20lbs away from 5 plate..

495!

You are a freakin monster at that body weight. And great form as well. Holy smokes. Congratulations!

 

[tkscz]

how do some of ya scale out DLs? Last week I did something along lines of 385x3, 425x2, 455x1. today i tried 395x3, 435x2, 460x1. i failed the 460. i wonder if i should lower the first set and attempt higher weight on the 2nd or 3rd.

Depends on if I'm doing them straight or Sumo style but usually;
Straight - 255lbs x 7, 305lbs x 5, 315lbs x 3
Sumo - 255lbs x 5, 305lbs x 3

495!

Congrats, you're 5lbs from 500

 

[VenomousCoffee]

495!

Congrats!

 

[Vyse]

Depends on if I'm doing them straight or Sumo style but usually;
Straight - 255lbs x 7, 305lbs x 5, 315lbs x 3
Sumo - 255lbs x 5, 305lbs x 3


Congrats, you're 5lbs from 500

Congrats as well. I did Sumo DL’s yesterday. 3 at 285. I was happy. It was crazy heavy for me. Used split grip and like to have no slack on the bar.

 

[Miyazaki’s Slave]

Anyone doing a mid to heavy weight routine while watching their glucose intake? Just finished reversing type 2 and still watching my overall glucose intake but I need to get some heavier weights into my routine cause I'm starting to get "fat canyons" (when you loose too much weight and it all starts looking like cracked pavement).

I am not new to weight training, but I am hella old now so recovery isn't what it used to be and without the glucose spikes during my workouts I'm depleting my energy really quick while lifting smaller weights.

Currently 6'4 245 (down from 319 this time last year), any advice would be appreciated!

 

[VenomousCoffee]

Anyone doing a mid to heavy weight routine while watching their glucose intake? Just finished reversing type 2 and still watching my overall glucose intake but I need to get some heavier weights into my routine cause I'm starting to get "fat canyons" (when you loose too much weight and it all starts looking like cracked pavement).

I am not new to weight training, but I am hella old now so recovery isn't what it used to be and without the glucose spikes during my workouts I'm depleting my energy really quick while lifting smaller weights.

Currently 6'4 245 (down from 319 this time last year), any advice would be appreciated!

I can't speak to managing glucose or diabetes, but my first thought if you're running low on energy while lifting is to ask if you do anything for your aerobic base. I used to just lift heavy all the time, and now that I focus on building endurance (long, regular sessions of slow jogging), I recover much faster from each set when lifting heavy. I'm not exaggerating when I say that I can do ass-to-grass front squats with 90% of my max (well, being a bit conservative with that, maybe 85% of a real all-out max) for 5x3 in about 10 minutes and not be tired or winded at all. In fact, I move directly from front squats to the same load and reps/sets with standing overhead press and don't even notice anything.

Obviously, no one has a completely 'sugar free' diet, but I can honestly say that I've gone about as far in that direction as I can, and I feel great.

 

[Miyazaki’s Slave]

I can't speak to managing glucose or diabetes, but my first thought if you're running low on energy while lifting is to ask if you do anything for your aerobic base. I used to just lift heavy all the time, and now that I focus on building endurance (long, regular sessions of slow jogging), I recover much faster from each set when lifting heavy. I'm not exaggerating when I say that I can do ass-to-grass front squats with 90% of my max (well, being a bit conservative with that, maybe 85% of a real all-out max) for 5x3 in about 10 minutes and not be tired or winded at all. In fact, I move directly from front squats to the same load and reps/sets with standing overhead press and don't even notice anything.

Obviously, no one has a completely 'sugar free' diet, but I can honestly say that I've gone about as far in that direction as I can, and I feel great.

Thank you for the advice! Still trying to reduce my overall weight before I move into consistent/sustained cardio (these knees have carried a LOT of weight over the years) so currently I am hitting the elliptical everyday and while I don't get the same level of intensity as I would from running 3 miles, I am seeing some cardiovascular progress.

But to answer your question directly, my aerobic base is trash...will work on that.

 

[VenomousCoffee]

Thank you for the advice! Still trying to reduce my overall weight before I move into consistent/sustained cardio (these knees have carried a LOT of weight over the years) so currently I am hitting the elliptical everyday and while I don't get the same level of intensity as I would from running 3 miles, I am seeing some cardiovascular progress.

But to answer your question directly, my aerobic base is trash...will work on that.

If/when you want to focus more on building your aerobic base, etc., I use a program called Tactical Barbell. I've been doing it for about 6 years now, and I swear by it. It's meant to be strength and conditioning for military and law enforcement, but there are easy or scaled-down versions of everything, and I like it because it makes me focus on heart health, not just lifting all the time. There are books on Amazon (they're about 8 bucks each for the digital versions) and I'm happy to answer questions.

 

[Raven117]

Anyone doing a mid to heavy weight routine while watching their glucose intake? Just finished reversing type 2 and still watching my overall glucose intake but I need to get some heavier weights into my routine cause I'm starting to get "fat canyons" (when you loose too much weight and it all starts looking like cracked pavement).

I am not new to weight training, but I am hella old now so recovery isn't what it used to be and without the glucose spikes during my workouts I'm depleting my energy really quick while lifting smaller weights.

Currently 6'4 245 (down from 319 this time last year), any advice would be appreciated!

This is some fantastic progress! Good for you man.

I don't know much about managing glucose. I do know that for the vast amount of people, you need to eat enough carbs to fuel a work out when you start to lift heavy.

What is your waist circumference and current lifts?

Once you cut down to a weight you are comfortable (this does not mean abs, but likely means sub 40 inch waist measured at the belly button), like Venemous said, switching to a strength program might be a good idea. You can probably start now and catch some newbie gains before you really need to start eating to get the good gains.

 

[Miyazaki’s Slave]

What is your waist circumference and current lifts?

Measuring around my belly button I am 47 inch currently.

I have a 75 lb bar that I start bench days with
Work up to 130 to 150 but being realistic when I am up at 150 currently my form is garbage and I am fighting the weight more than using it.

Still running a calorie deficit each day but I need to do that for another 60 days or so until my blood work reflects the right "numbers". In the mean time I am trying to get my body accustomed to a full exercise routine even if the weights I am using are just helping me build a good form/foundation.

 

[Raven117]

Measuring around my belly button I am 47 inch currently.

I have a 75 lb bar that I start bench days with
Work up to 130 to 150 but being realistic when I am up at 150 currently my form is garbage and I am fighting the weight more than using it.

Still running a calorie deficit each day but I need to do that for another 60 days or so until my blood work reflects the right "numbers". In the mean time I am trying to get my body accustomed to a full exercise routine even if the weights I am using are just helping me build a good form/foundation.

You are doing all the right things. And you should be damn proud of yourself already.

At a 47 inch waist, you certainly want to keep on losing weight. Which you are. Super smart already thinking about the next phase of what this will look like.

There are a lot of ways to go about this, but I think starting on a strength program is the right way to “start.” This sets you up for a lot of good fitness goals going forward.

I would suggest something like Starting Strength. Greyskull LP, tactical barbell, something like that. There is a focus on the 4 main lifts (squat, bench, deadlift, overhead press). Simple progression. Lots of on line resources. This will get you much stronger in a hurry (especially once you get to maintenance/surplus of calories).

If not that, maybe consider something like Fundamentals of Hypertrophy by Jeff Nippard. One does not have to be AS proficient with the big compounds (but you should very much consider the big compounds as quickly as possible once you start to hang around the gym). Just to get started.

Know this. You really won’t be able to build muscle when you are in a caloric deficit. Maybe some as you are un-trained, but those will stop pretty quick. Same with strength. (But don’t get me wrong, you will make some progress).

That said, you are getting to a point where your body is going to also drop muscle as well as fat (usually the larger one is the more the body sheds fat).

What I’m saying is, go ahead and start figuring out your lifting program and start to save the muscle you have… maybe even grow a bit, but know that ultimately your progress will slow down more quickly eating at a deficit.

You are doing great man.

The bar is 75 pounds? Is it a safety bar or something? Usually they are 45 pounds.

 

[Miyazaki’s Slave]

You are doing all the right things. And you should be damn proud of yourself already.

At a 47 inch waist, you certainly want to keep on losing weight. Which you are. Super smart already thinking about the next phase of what this will look like.

There are a lot of ways to go about this, but I think starting on a strength program is the right way to “start.” This sets you up for a lot of good fitness goals going forward.

I would suggest something like Starting Strength. Greyskull LP, tactical barbell, something like that. There is a focus on the 4 main lifts (squat, bench, deadlift, overhead press). Simple progression. Lots of on line resources. This will get you much stronger in a hurry (especially once you get to maintenance/surplus of calories).

If not that, maybe consider something like Fundamentals of Hypertrophy by Jeff Nippard. One does not have to be AS proficient with the big compounds (but you should very much consider the big compounds as quickly as possible once you start to hang around the gym). Just to get started.

Know this. You really won’t be able to build muscle when you are in a caloric deficit. Maybe some as you are un-trained, but those will stop pretty quick. Same with strength. (But don’t get me wrong, you will make some progress).

That said, you are getting to a point where your body is going to also drop muscle as well as fat (usually the larger one is the more the body sheds fat).

What I’m saying is, go ahead and start figuring out your lifting program and start to save the muscle you have… maybe even grow a bit, but know that ultimately your progress will slow down more quickly eating at a deficit.

You are doing great man.

The bar is 75 pounds? Is it a safety bar or something? Usually they are 45 pounds.

Sorry its a bar with large collars on both sides to fit my larger plates so it is more like 45 + 15 for the right and left collars.

Yeah, totally understand about the calorie deficit and thanks for the research tips!

 

[Pantz]

My goal is to do 1000 push-ups and 1000 body weight squats (10 sets of 100 each) in 1 hour.
Currently at 41% (10 sets of 41 each in around 20 minutes)
Trying to increase it by 1% each day.

 

[T8SC]

My VO2 Max is currently sitting at 53.

I'm happy with that.

 

[Aces High]

Anyone doing a mid to heavy weight routine while watching their glucose intake? Just finished reversing type 2 and still watching my overall glucose intake but I need to get some heavier weights into my routine cause I'm starting to get "fat canyons" (when you loose too much weight and it all starts looking like cracked pavement).

I am not new to weight training, but I am hella old now so recovery isn't what it used to be and without the glucose spikes during my workouts I'm depleting my energy really quick while lifting smaller weights.

Currently 6'4 245 (down from 319 this time last year), any advice would be appreciated!

You can switch to fats and proteins as energy source.

2 hours before workout, eat an omelette with olive oil and avocado.

Unless you're a professional bodybuilder, you don't need intra workout carbs.

You could start the day with a medium portion of slow carbs like oatmeal, almond butter, milk, cinnamon, and berries.

2h before training you can have the omelette.

After workout you can have a bigger meal with quinoa, chicken or beef, olive oil.

And in the evening you just go for veggies and a protein source. Omega 3 rich fish like salmon with a small salad on the side.

If you're hungry during the day, just have some almonds or walnuts.

You can use Berberine HCL with the two carb meals. It's a so-called glucose disposal agent and works really well. Thorne has a good one with 1000mg.

 

[Kazekage1981]

Has anyone here been able to increase the size of their calves substantially? If so, please share your routine. Much appreciated!

 

[Miyazaki’s Slave]

You can switch to fats and proteins as energy source.

2 hours before workout, eat an omelette with olive oil and avocado.

Unless you're a professional bodybuilder, you don't need intra workout carbs.

You could start the day with a medium portion of slow carbs like oatmeal, almond butter, milk, cinnamon, and berries.

2h before training you can have the omelette.

After workout you can have a bigger meal with quinoa, chicken or beef, olive oil.

And in the evening you just go for veggies and a protein source. Omega 3 rich fish like salmon with a small salad on the side.

If you're hungry during the day, just have some almonds or walnuts.

You can use Berberine HCL with the two carb meals. It's a so-called glucose disposal agent and works really well. Thorne has a good one with 1000mg.

Fats are where I get all my energy at this point, I am constantly in ketosis mode currently.
I turned 46 this year and my immune system went to complete shit. I had a crap ton of allergies as a kid and grew out of them but now they are all back. So while I am doing allergen therapy tons of foods are off limits for me.
Wheat
Rice
Avocado
Lettuce
Soy
Water Hemp
Turkey
The list is very long and...depressing.

I can tolerate wheat in low amounts and I was already thinking of the oat meal route, so I appreciate the tip and I am looking into the Berberine HCL now (again thank you!).
I just hit 229 lbs this week (down from 319 a year ago) and I am exercising...but not looking so hot in a mirror right now with all the extra skin. I know it takes time to tighten that up, but still not a great look .

Thanks again for the tips, much appreciated.

 

[Aces High]

If you find the time, I recommend you check out this podcast episode. Especially the parts about gut health.



Diabetes-related inflammation and gut dysbiosys are well-documented contributors to leaky gut syndrome.