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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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ezrarh

Member
reilo said:
Wiki lists brown rice at 77g of carbs and 370cal per 100g, and lists white rice at 29g of carbs and 130cal per 100g.

Essentially you're saying is to just eat 1/3 less of brown rice since that'll net you the same amount of carbs/cal but with more benefits (higher protein content, more fiber, etc)?

Yup. The only "disadvantage" is that you might feel not as full but it really shouldn't be issue if you're eating a balanced meal.
 

IrishNinja

Member
sebajuNujabes said:
I know that feel, bro. It happened to me last May when I was trying to get into working out again. What arm workouts did you do?

Did too many heavy curl reps and different curl exercises, myself. Had to take around a week off for it to go away. My right are was worse because there was some inflammation. The pain was so uncomfortable that I often slept with icepacks on my arms to keep from waking in the middle of the night. Just try not to use your arms too much and rest up. Should be right as rain whenever your body is ready.

ah, thanks man. shit's killing me. i did 3 sets of ez bar curls, super-set with hammer curls, then preacher or whatever ones you do with the squat bar - nothing really heavy, but again, id been out like 6+ months and didnt stretch worth a crap. i think this was compounded by beating up my tri's the night before. i finished up with a burnout set of dumbell curls which prolly didn't help, i know i went to try one last pull-up (for the back routine) and i felt them then, didnt really hurt till the next day though.

might have to try that idea of sleeping with the packs, i can only rest in a few positions (mostly keeping them above my head, at an angle). did you stretch at all, or just rest? im wondering if im making it worse by trying to do that.
 

blackflag

Member
Can't wait until I can get a power rack and an Olympic set. All I have currently is dumbbells to 75lbs each and a bench. Tired of doing so many isolation exercises.

The good thingis that I've dropped 25 lbs since mid sept. Started at 301. Somehow I've managed to still gain back tons of strength and muscle while only eating 1500-1800 calls per day.

Also thinking about switching to a keto diet but I need to somehow figure out my body fat percentage so I can get my macros right. I know I'm eating way to little and scared to up it at all but it is probably holding me back.
 
IrishNinja said:
ah, thanks man. shit's killing me. i did 3 sets of ez bar curls, super-set with hammer curls, then preacher or whatever ones you do with the squat bar - nothing really heavy, but again, id been out like 6+ months and didnt stretch worth a crap. i think this was compounded by beating up my tri's the night before. i finished up with a burnout set of dumbell curls which prolly didn't help, i know i went to try one last pull-up (for the back routine) and i felt them then, didnt really hurt till the next day though.

might have to try that idea of sleeping with the packs, i can only rest in a few positions (mostly keeping them above my head, at an angle). did you stretch at all, or just rest? im wondering if im making it worse by trying to do that.
Yeah, I tried stretching them at first, but it didn't seem to help. Rest up, I'd say. Just try to move your arms back and forth as far as they'll permit; once they stopped locking at 90 degrees, you can resume the stretching. Good luck on the recovery.
 

X-Frame

Member
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.
 
J Tourettes said:
What are the main benefits of an oly bar over a standard bar? For my home set up I have two seven foot standard bars and about 120kg in weights. I will need to buy more weights soon at my current rate of increase but trying to work out if I would be better off putting the money towards an olympic set.

Anyone have an opinion/info on this? Think I probably know the answer already but it's always good to get advice...
 

JB1981

Member
IrishNinja said:
goddammit, made a rookie mistake - i hadnt been able to work out upper body for a long time, and i went back kinda hard & didnt really stretch (i know...), so since yesterday, i can't fully extend my arms without them hurting...primarily bicep & where it meets the elbow, of course some of that radiates to the forearms too.

i know i overdid it, not sure if sprains or mild tendonitis or something, im mostly taking ibuprofen every 8 hours and started putting ice on them every hour recently - anything else i should be doing? one friend says stretch, the other says don't, just in case i pulled them but i don't think that's likely. this happen to anybody else here, where your arms wanna stay locked around 90 degrees or so? how many days of rest on average till this shit goes away? i feel so stupid, thanks in advance for any help offered here.

ps just started taking protein again too, drinking milk as we speak.

It's soreness. Tendinitis comes from overuse. You didn't get tendinitis from one bad workout. Stretching pre-workout won't do much to prepare you for hard physical activity. You should get your body warm by doing some pulling on a C2 row machine and some mobility work. Some light stretching can't hurt but don't make it your primary means of preparing for a workout.
 

MjFrancis

Member
X-Frame said:
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.
I see this all the time, but never at the gym. I believe it, though. Some people's aversion to walking a few extra feet is uncanny... much like those who refuse to put away their shopping carts. I'd wager that they are one in the same, but I won't get into that here.
 

Brolic Gaoler

formerly Alienshogun
X-Frame said:
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.


Yeah, I agree. I do this at my university too, although the walk is much longer than 30 seconds longer. My parking spot is about 3/4 of a mile from my classes typically, haha.
 
Alienshogun said:
Yeah, I agree. I do this at my university too, although the walk is much longer than 30 seconds longer. My parking spot is about 3/4 of a mile from my classes typically, haha.
I don't even park on campus. I park across the street.
 
X-Frame said:
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.
My gym has a lot of people who ride a cardio machine (yes, ride, since they aren't doing any real work) so I see this all the time. Can't complain though because the weight lifting area is pretty empty.
 

JB1981

Member
X-Frame said:
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.

one of my biggest pet peeves.
 

Hamfam

Junior Member
Thought I'd make a post here, for the Hell of it. I'm doing a bulk at the mo, started Oct 1st and going to finish 1st April. (So about 6 months)

I've done a bit of research into the amount of cals / carbs / protein that should be eatten a day during this time, and although it obviously differs per person: based on 1 - 1.2g Protein per IB, 2 - 2.5g Carbs per IB I'm aiming to get between 182 - 218g protein a day, and 364 - 455 carbs a day. Also 3000 - 3500 cals.

I'm easily hitting the protein mark with usually about 240g a day, but reaching the carb amount is really almost impossible - plus I don't really move much during the day (I literally just sit down all day at a desk) so I guess this is a case where I've adjusted advice to suit what I 'feel' and logically would work best for me.

The way I'm doing it is as follows:

8:00am
Cereal, lots of ham, 3 eggs and some cheese.

11:00am
A bulking protein shake - 20g protein, 30g carbs.

1:00am
1 chicken breast fillet, 1 salmon, +half of either - with also rice and vegetables. (40g protein, 60g carbs)

3:00am
A bulking protein shake - 20g protein, 30g carbs.

5:00am
2 protein bars - 37g protein, 30g carbs

7:00am
A bulking protein shake - 20g protein, 30g carbs.

WORK-OUT

8:00am
1 chicken breast fillet, 1 salmon, +half of either - with also rice and vegetables. (40g protein, 60g carbs)

10:00am
A bulking protein shake - 20g protein, 30g carbs.

In summary; I'm trying to eat every 2 hours. With 40g protein making up 3 main meals, and 20g protein making up 'in between' meals. Apparently the body can't really process more than 50g of protein per meal, so this way makes sense for me.

I'm also eating carbs that match my protein in-take, so the body uses that instead of the protein for energy.

-----------------

Work-out wise, I'm going 2 days to the gym in a row, then one day rest. I'll work-out my legs, arms, chest and legs on separate days. Usually between 8 - 10 reps. But give or take, it's sometimes as low as 6, or high as 12 depending on what I think would best for my progress at that time.

------------------

Overall I'm getting very good results in terms of strength, feel like I've had at least a 25% increase in what I can lift already.
 

reilo

learning some important life lessons from magical Negroes
X-Frame said:
People who drive around parking lots for the closest spot possible or who wait for someone who is about to leave are ridiculous in general -- but especially when that parking lot is the gym where they're going to walk/run/bike, etc for an hour but they can't walk an extra 30 seconds from a farther spot.

I drive in and find the farthest spot because nobody is ever there. And I walk a whole 30 seconds more.

I just don't get it, but then again people in general are crazy.
It's funny because it takes an extra 2-3mins to wait for someone to get out of their spot so you can park. It's actually quicker to just drive to the further spot, park, and walk to the gym.

I hate being in a stopped car. It irritates me.
 
Hamfam said:
In summary; I'm trying to eat every 2 hours. With 40g protein making up 3 main meals, and 20g protein making up 'in between' meals. Apparently the body can't really process more than 50g of protein per meal, so this way makes sense for me.

Your eating habits are fine but I just wanted to step in and say that the body can process more than 50g of protein per meal and that the general belief that it cannot is pure broscience.
 
Mobilitywod is such an awesome site. Their video's on shoulder position/flexion really helped with some issues I've been having.

Also the video on dips really helped put me in stronger position, I was thinking I'd have to stop doing them because the strain I was feeling in my shoulder/chest. Today I have zero issues and i'm up to 2 45lbs plates.

My secret goal of lifting more than Alienshogun will soon come to pass!
 

Brolic Gaoler

formerly Alienshogun
cuevas said:
Can you do a pullup?

Hey, I can do 5 unassisted now! That's not bad for how much I weigh.

:(


Technically that's pulling more weight than me, but my last DL 1rm was 405 (back in July). It's higher now most assuredly.

I'm happy with my press/bench press number. Leave me alone!

Luscious LeftFoot said:
My secret goal of lifting more than Alienshogun will soon come to pass!


There's guys here stronger than me, they just don't post here much.

I'm pretty sure Natural is stronger as well as a few others.

And most everyone here that posts regularly has better squat/deadlift numbers I'm pretty sure, especially considering weight. I only started training lower body this past summer.
 

Combine

Banned
Remembered it was my antics in this thread that got me banned.

Well, wanted to just say that I at least managed to do one thing right over the year I was away and got myself a personal trainer. He's an olympic lifter who is coached by Glen Pendlay and he's a terrific coach. He's helped me more than I can say to get in better shape.

I still have a long way to go though, there are tons of mental blocks in my head that are impeding progress which I have to get rid of (the constant worry of injuring myself and so on).

So yeah, did something right for once.
 

Complex Shadow

Cudi Lame™
sebajuNujabes said:
As far as I can tell, you've probably got some really weak TVA muscles. (Stop me if you've heard this all before but) they basically act like a girdle for your organs. When they're weak your stomach sticks out more than usual, and it gives you a gut even if you're not too fat. Even if you don't have it, I'd suggest stomach vacuums and hanging knee/leg raises. Although it has not completely resolved mine, I am seeing some improvement.

As for your diet, say goodbye to fizzy drinks, beer, juice, pastries, fried food, etc. Basically stay away from junk food and eat a lot of fruits, vegetables, and meat. Avoid pasta, white, rice, and white bread except for the occasional meal. Even then try whole wheat bread and brown rice. Have a cheat meal or day once in a while. Refer to post #3 for a bit more detail on calories and things like that.
There goes most of what I love. Also what are stomach vaccums?
 
Combine said:
Remembered it was my antics in this thread that got me banned.

Well, wanted to just say that I at least managed to do one thing right over the year I was away and got myself a personal trainer. He's an olympic lifter who is coached by Glen Pendlay and he's a terrific coach. He's helped me more than I can say to get in better shape.

I still have a long way to go though, there are tons of mental blocks in my head that are impeding progress which I have to get rid of (the constant worry of injuring myself and so on).

So yeah, did something right for once.

Glad to hear you got yourself a proper trainer and that things are going better for you. Hopefully you'll get over those mental blocks.
 
Combine said:
Remembered it was my antics in this thread that got me banned.

Well, wanted to just say that I at least managed to do one thing right over the year I was away and got myself a personal trainer. He's an olympic lifter who is coached by Glen Pendlay and he's a terrific coach. He's helped me more than I can say to get in better shape.

I still have a long way to go though, there are tons of mental blocks in my head that are impeding progress which I have to get rid of (the constant worry of injuring myself and so on).

So yeah, did something right for once.
Welcome back and congrats on the progress.
 

Mully

Member
At the gym right now. There's a guy who is not.racking any of his weight. Worst offense to do at the gym.

Edit: The son of a bitch just did 225 on the bench, racked the bar at the first prong, and just threw all the weights onto the floor instead of putting them back. Fucking asshole.
 

Brolic Gaoler

formerly Alienshogun
Mully said:
Edit: The son of a bitch just did 225 on the bench, racked the bar at the first prong, and just threw all the weights onto the floor instead of putting them back. Fucking asshole.



Take solace in the fact he's probably pissed he couldn't get it all the way up.
 

MrToughPants

Brian Burke punched my mom
Draft said:
It's opposite. Brown rice good, white rice bad.

At least, I think that's the case.

The difference between brown and white rice is negligible.

If you're worried eat white Basmati rice.
 

F#A#Oo

Banned
I started the Convict Conditioning stuff...

Man that shit works...increased strength, flexibility and best of all I actually feel good and the work outs are short and easily fit into my lifestyle...I didn't have to change my diet all that much (just cut out the junk food and eat well portioned sizes)

I'm still a long way from doing the master step stuff (Insane stuff) but tbh...I'd be happy even if I can never do a one arm push up/hand stand and all the other master stuff...
 

entremet

Member
Mully said:
At the gym right now. There's a guy who is not.racking any of his weight. Worst offense to do at the gym.

Edit: The son of a bitch just did 225 on the bench, racked the bar at the first prong, and just threw all the weights onto the floor instead of putting them back. Fucking asshole.
Funny thing is the is that trainers at my gym are the worst about gym etiquette. They have smug sense of superiority and never re-rack weights.
 

MjFrancis

Member
Alienshogun said:
I've seen these two videos before. That leads me to believe both you and myself have far too much time on our hands browsing Youtube for anything remotely fitness related. A lot of great comments to their videos though, lol.

But thanks for that last one. Pure awesome.
 

Brolic Gaoler

formerly Alienshogun
MjFrancis said:
I've seen these two videos before. That leads me to believe both you and myself have far too much time on our hands browsing Youtube for anything remotely fitness related. A lot of great comments to their videos though, lol.

But thanks for that last one. Pure awesome.


Guilty.

About to go make my shoulders a bit more epic. Off to the alter of pain I go to make my weekly tribute.
 

way more

Member
It's time to reduce body fat. I realize this is as simple as reducing calories but what should my gym routine look like? I can't be doing all the lifts I'm used to and not be expected to down 1,200 calorie meals.

What sort of plan does a person use who has the primary goal of losing body fat?
 
mac said:
It's time to reduce body fat. I realize this is as simple as reducing calories but what should my gym routine look like? I can't be doing all the lifts I'm used to and not be expected to down 1,200 calorie meals.

What sort of plan does a person use who has the primary goal of losing body fat?
You can keep doing the same routine (assuming its not garbage) and add some hiit if you're just lifting now. The real works come in the kitchen, eat right and you'll lose the fat.
 

way more

Member
cuevas said:
You can keep doing the same routine (assuming its not garbage) and add some hiit if you're just lifting now. The real works come in the kitchen, eat right and you'll lose the fat.

Ok, but what exactly am I aiming for calorie wise? How do I eat enough to have energy to work out but not so much that I don't burn fat?
 

MjFrancis

Member
Alienshogun said:
About to go make my shoulders a bit more epic. Off to the alter of pain I go to make my weekly tribute.
Speaking of, my week of pressing every day fared well. I shall probably do it again this week and up the weight ever so slightly. Ten working reps every weekday so soreness was not an issue and I felt fresh every time I did it. Tells me I have a little more room for more weight. Not too much more since my 1RM is only 135lbs and my working sets were all 110lbs - 115lbs.

The press is very hard, and consequently worth improving. I'm focusing on it precisely because it's such a weak point.
 

rando14

Member
mac said:
Ok, but what exactly am I aiming for calorie wise? How do I eat enough to have energy to work out but not so much that I don't burn fat?

The most success for me has been from increasing my fat and protein intake and severely limiting my carb intake (50 - 100 g cards per day). Fats provide good energy and, of course, you need your protein. I take a little more when my carbs are low because I get hungrier without carbs.
 

way more

Member
rando14 said:
The most success for me has been from increasing my fat and protein intake and severely limiting my carb intake (50 - 100 g cards per day). Fats provide good energy and, of course, you need your protein. I take a little more when my carbs are low because I get hungrier without carbs.

I guess I'll give the ketosis diet a shot.
 
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