Support NeoGAF

[reilo]

A good spotter will know when to help. If the bar is moving back down again, it's time to help.

 

[Mr.City]

So I am 6"4', 190lbs. My goal is to "tigheten up"...I'm not fat, but flabby. I've been doing a split of db presses, bicep curls, shoulder presses/bent over rows, tri presses,lat pulldown. This, however is not cutting it. I am going to start beginning strength this week, as I feel i need to get my entire body into it as opposed to just my upper body. My question is really this: should i drink protein shakes after working out? I know it will help build muscle, but it is also extra calories, when my main goal is to lose weight.

You must look like a skeleton at 6'4 and 190. Try this: Train smart and eat right and watch what happens right now.

 

[Echoes of Pink]

I just got done another workout with the new power rack, and I can't believe how awesome proper squats feel. No more crappy step-ups or dumbbell squats. Hooray!

Can't wait to try the overhead press next time.

 

[_Isaac]

How much did it cost?

 

[parrotbeak]

I'm seriously jealous. Do you have a whole room just for gym equipment? How much space does it take up? Looks like the room is empty except for the rack.

 

[jeremy70583]

You must look like a skeleton at 6'4 and 190. Try this: Train smart and eat right and watch what happens right now.

My body fat % is actually around 23%, so no not even close to a skeleton =) Going to start the beginners guide in the OP tonight and dump my old routine.

 

[parrotbeak]

Going to start the beginners guide in the OP tonight and dump my old routine.

++++++++++++++ As long as you eat well, rest well, and stick with the program, you will see progress. Keep us posted.

My only issue with the OP workout is that there's not much written on the abdominal work at the end of the 2nd day workout. I like to do planks after every workout. I know a lot of people still do crunches or variations of holding the spine in flexion, but there's a lot recently on why that's bad for your back. Check out these links for ideas on safely working your core.

http://video.nytimes.com/video/2009/06/17/magazine/1194841000095/core-values.html

http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body

 

[reilo]

Every so often I will sleep wrong on a shoulder or neck and it will fuck up my benchpress grr. It's depressing. Now I gotta lay off of it for a few days.

You must look like a skeleton at 6'4 and 190. Try this: Train smart and eat right and watch what happens right now.

I'm about that I do not look like a skeleton. Steve Nash is 6'3 and 195 fyi so not that far off.

 

[Brolic Gaoler]

Every so often I will sleep wrong on a shoulder or neck and it will fuck up my benchpress grr. It's depressing. Now I gotta lay off of it for a few days.

I would imagine something was wrong prior to "sleeping on it wrong."

But I'm just speculating.

That sucks though, I would go mad if I couldn't do benchpress.

 

[reilo]

I would imagine something was wrong prior to "sleeping on it wrong."

But I'm just speculating.

That sucks though, I would go mad if I couldn't do benchpress.

Pretty much falling asleep on my stomach for any prolonged amount of time will result in neck or shoulder pain, no matter which side it is.

 

[X-Frame]

It's very common for people to wake up with joint pain from bad sleeping patterns.

It's never happened to me, but I have very lax (loose) joints so maybe my sleeping positions are forgiving in that regard. Still, I'd much rather have tight joints that ached more often than loose joints where more stress of placed on the ligaments/tendons.

 

[Brolic Gaoler]

Usually if I wake up with pain I fucked something up prior.

I'm a rough sleeper, even more so these days (years) than earlier in my life due to obvious reasons.

 

[reilo]

It's very common for people to wake up with joint pain from bad sleeping patterns.

It's never happened to me, but I have very lax (loose) joints so maybe my sleeping positions are forgiving in that regard. Still, I'd much rather have tight joints that ached more often than loose joints where more stress of placed on the ligaments/tendons.

I had to teach myself not to fall asleep on my stomach, which used to be the only way I could fall asleep when I was younger. And man, did that cause some stiff necks.

Imagine not being able to rotate your neck enough to look back so you can reverse out of a parking spot. Just painful.

It's been better the past couple of years because I tend to fall asleep on my back now (which everyone should), but every once in a while I will toss and turn into an awkward position and having long arms they get tangled up in an awkward spot.

 

[moocow]

I asked this before, but I wanted to know what you guys thought was an acceptable loss in strength during a cut. I went from 162 to about 148, and my lifts went down about 10-20 pounds for the most part. For example 110s max dumbbell bench to 100s.

 

[X-Frame]

I asked this before, but I wanted to know what you guys thought was an acceptable loss in strength during a cut. I went from 162 to about 148, and my lifts went down about 10-20 pounds for the most part. For example 110s max dumbbell bench to 100s.

You really shouldn't lose much strength at all. When you're in a caloric deficit, your routine should could exactly the same with the exact same goals save for reducing overall volume. So if you're doing 3 sets of 8 reps for bench, drop it to 2 sets. Strip a set (or two) from all your lifts.

You could keep the sets the same but reduce the reps so instead of 8 reps for 3 sets you'll do 5 reps for 3 sets.

Stuff like that should allow your body enough to recover from workouts while still allowing you to maintain or even sometimes gain strength in a deficit.

If you haven't changed your routine at all then of course your strength will go down as your body is not able to adequately recover from each workout.

 

[Dysun]

I find that on a cut bench press is the first and most notable lift to lose strength. Even on a slight caloric deficit it's really hard to keep the same weight/reps

 

[moocow]

Yea, I think I actually increased the amount of sets to try to compensate. I'll give this a shot, thanks.

 

[sebajuNujabes]

++++++++++++++ As long as you eat well, rest well, and stick with the program, you will see progress. Keep us posted.

My only issue with the OP workout is that there's not much written on the abdominal work at the end of the 2nd day workout. I like to do planks after every workout. I know a lot of people still do crunches or variations of holding the spine in flexion, but there's a lot recently on why that's bad for your back. Check out these links for ideas on safely working your core.

http://video.nytimes.com/video/2009/06/17/magazine/1194841000095/core-values.html

http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body

planks with your feet elevated on a chair or even a basketball are too good. I'm actually doing a few sets as I type this.

 

[Echoes of Pink]

I'm seriously jealous. Do you have a whole room just for gym equipment? How much space does it take up? Looks like the room is empty except for the rack.

I have a large bedroom in my apartment. It's like 10 X 20 ft. That picture was just a quarter of the room. I had to make way by moving things around, but it was worth it in my case.

To _Issac:

It was only $350 which is a pretty good deal as far as I was concerned. It seems to be a good started model as far as I can tell. If anyone is interested: http://www.amazon.com/dp/B000VLRVSC/?tag=neogaf0e-20

 

[parrotbeak]

Every so often I will sleep wrong on a shoulder or neck and it will fuck up my benchpress grr. It's depressing. Now I gotta lay off of it for a few days.

There's actually been at least a couple mwods on sleep position.

http://www.youtube.com/watch?v=xnlDTyMRRGg

http://www.mobilitywod.com/2010/09/episode-38-sleep-pillows-and-what-your.html

http://www.mobilitywod.com/2011/09/dewd-your-bed-is-trashing-you-and-making-you-slow-and-weak.html

I tried to follow this stuff but it's hard when you're tired. Brain is shutting off already and I just do whatever I feel like. I'll sleep in any position. And ya, I'm tight as fuck when I wake up.

 

[reilo]

There's actually been at least a couple mwods on sleep position.

http://www.youtube.com/watch?v=xnlDTyMRRGg

http://www.mobilitywod.com/2010/09/episode-38-sleep-pillows-and-what-your.html

http://www.mobilitywod.com/2011/09/dewd-your-bed-is-trashing-you-and-making-you-slow-and-weak.html

I tried to follow this stuff but it's hard when you're tired. Brain is shutting off already and I just do whatever I feel like. I'll sleep in any position. And ya, I'm tight as fuck when I wake up.

My big problem is that it takes me a while to fall asleep and that I wake up in the middle of the night.

I also wake up no later than 8:30 am like clockwork (I usually get up between 7-7:30 on work days).

 

[Cudder]

good god, squats really take a toll on me when I do them. I'm doing 90 lbs (plus bar, on smith machine) and it literally makes me pant and feel almost faint. no other leg exercises do this to me, will I get used to it?

 

[reilo]

good god, squats really take a toll on me when I do them. I'm doing 90 lbs (plus bar, on smith machine) and it literally makes me pant and feel almost faint. no other leg exercises do this to me, will I get used to it?

Smith machine? Do you not have access to squatting rack?

 

[parrotbeak]

I also wake up no later than 8:30 am like clockwork (I usually get up between 7-7:30 on work days).

Ya, I have the same issue with waking up around the time I'd wake up for work, no matter what time I go to sleep on weekends. I'll usually nap again later on those days. Luckily I usually sleep through the night pretty well.

I'm not going to start now but in the long run it would probably be worth practicing good sleep position when I'm not tired and then follow it when I'm really going to bed.

 

[rando14]

http://www.neogaf.com/forum/showthread.php?t=452073

Interesting thread regarding eggs. How many a week does FitGAF eat?

I eat around 3 a day (omelettes), I guess I'm guilty of around 21. :|

 

[cuevas. PhD.]

I was using the t bar machine today and while i was getting some water a bro tried to use it. I came back and asked if he wanted to work in (I had left my shit around it and my towel was even on the machine). He just stared at me and asked me if I wanted him to put my weight back on. I said "Sure but you can do your set if you want" but he just threw the weight on (he was pissed) and walked away without ever answering my question. You try to be nice...bros will be bros.

 

[reilo]

http://www.neogaf.com/forum/showthread.php?t=452073

Interesting thread regarding eggs. How many a week does FitGAF eat?

I eat around 3 a day (omelettes), I guess I'm guilty of around 21. :|

I'll use eggs to make french toast with... otherwise I don't eat eggs. I'll add it to my diet once I am in maintenance mode.

 

[Complex Shadow]

http://www.neogaf.com/forum/showthread.php?t=452073

Interesting thread regarding eggs. How many a week does FitGAF eat?

I eat around 3 a day (omelettes), I guess I'm guilty of around 21. :|

14 ~ 20

 

[mooooose]

Never done Squats with a Squat Rack. I'm really short. How do I even do this.

 

[jeremy70583]

Never done Squats with a Squat Rack. I'm really short. How do I even do this.

AFAIK the bar on a squat rack is only about a foot of the ground right? I don't think being short would affect your use

 

[reilo]

Never done Squats with a Squat Rack. I'm really short. How do I even do this.

http://startingstrength.com/index.php/site/videos

http://aasgaardco.com/store/store.php?crn=199&rn=413&action=show_detail

 

[balddemon]

holy shit. skyrim messed up my schedule completely. been sittin around like a lardass not eating or sleeping right (still not asleep at 1:45am, smh), and i didn't go to the gym saturday or today. sunday is normally a day off so that doesn't count. gonna hurt tomorrow....

 

[Complex Shadow]

holy shit. skyrim messed up my schedule completely. been sittin around like a lardass not eating or sleeping right (still not asleep at 1:45am, smh), and i didn't go to the gym saturday or today. sunday is normally a day off so that doesn't count. gonna hurt tomorrow....

Is it wrong to say I like the day after pain.

 

[BeautifulMemory]

Dinner before or after workout?

Currently I am eating it after

 

[hxa155]

ive been doing cardio 5 times a week, weights 2 time a week and I've been eating clean and drinking a lot of water
but I'm not losing any weight and I'm actually gaining inches around my calves, thighs, hips and chest and losing inches around my bicep and forearm

is that normal or am I doing something wrong?

my goal is to lose fat at the moment

here's what I do:-

wed: rest

thu: gym cardio + squats + chair dips

fri: shoulders and arms (p90x) + pushups

sat: gym cardio + squats + chair dips

sun: gym cardio + pushups

mon: gym cardio + squats + chair dips

tue: gym cardio + weights + pushups

 

[Dash27]

ive been doing cardio 5 times a week, weights 2 time a week and I've been eating clean and drinking a lot of water
but I'm not losing any weight and I'm actually gaining inches around my calves, thighs, hips and chest and losing inches around my bicep and forearm

is that normal or am I doing something wrong?

Sounds like your body composition is changing, which is normal yes. Are you a beginner or had you been working out prior?

 

[cuevas. PhD.]

A good spotter will know when to help. If the bar is moving back down again, it's time to help.

Missed this post, how fucking hard is this to understand?

hxa155 - doesn't matter what workout you do if you're doing it wrong in the kitchen.

 

[Cheeto]

A good spotter will know when to help. If the bar is moving back down again, it's time to help.

My bench often stalls halfway for a second or two... it never drops, but if I have a spotter they always want to help a little bit and it pisses me off to no end.

 

[Brolic Gaoler]

My bench often stalls halfway for a second or two... it never drops, but if I have a spotter they always want to help a little bit and it pisses me off to no end.

When/if I use a spotter I give a little "im good" grunt when that happens.

 

[MjFrancis]

http://www.neogaf.com/forum/showthread.php?t=452073

Interesting thread regarding eggs. How many a week does FitGAF eat?

I eat around 3 a day (omelettes), I guess I'm guilty of around 21. :|

Approximately 24 a week. I had nine yesterday, so it will be more this week. I buy a 5 dozen flat every 2 1/2 weeks or so.

I'll read the thread and find out if there's anything good. I'm a huge fan of eating a dozen eggs a day to supplement bulking, if only because the acronym is freaking awesome (DEAD). It should be known that I've never kept up such a pace myself.

 

[Cheeto]

When/if I use a spotter I give a little "im good" grunt when that happens.

Still sucks to break your concentration

 

[MjFrancis]

My bench often stalls halfway for a second or two... it never drops, but if I have a spotter they always want to help a little bit and it pisses me off to no end.

Same thing here, I've only tried rep maxes sparingly as a result. I'll stall, but unless the bar travels the wrong direction or I say otherwise, I'm good.

Maybe that's the reason I don't like benching, lol.

 

[Brolic Gaoler]

Still sucks to break your concentration

Sheet, I'm always in the zone.

 

[TheFatOne]

Today was my weigh in so far down 3lbs this month. Total weight loss so far is 33lbs. Really happy with my progress. I know I could lose the weight faster if I did more cardio, but I'm worried about extra/loose skin. Although I haven't noticed a huge change when I look in the mirror I know I am making progress because of the weight lifting. Still have about 118lbs to go. My goal is to be at 170, and then see what I need to work on once I get there.

Quick question I think my squat form may be off when I go to heavier weights. I tried 225 today, and when I got to the bottom my right calf muscle pulled a little bit. This seems to happen every time I try and go heavy, and it's always the right calf. I stopped stretched for a bit, and went back. It was fine after that, but I wanted to know if this was a sign of poor form? Still can't believe I can do 5 reps of 225.

 

[iddqd]

hello!
I hope this is not too dumb to ask but here it goes:

I`m super poor at the moment (freelance)
so its not possible to pay for a gym.

I want to gain some mass so I`m doing the following at the moment (one rest day in between):

- dumbbell shoulder raise (4 x 5)
- dumbbell snatch (4x5)
then a one minute break

followed by
a circuit of
- pull ups (3x10 or one before failure)
- pushups (3x20)
- dumbell squats (3x10)

one minute break
and then a curcuit of
- chin ups (3x5)
- ab wheel

AND AS A FINISHER
- burpees (3x to failure)

Does this make sense?
I tried building this from reading the ROSS TRAINING books and other
internet stuff but I just wanted to ask here if I`m on the wrong road.
Thanks for any feedback!

 

[ezrarh]

Same thing here, I've only tried rep maxes sparingly as a result. I'll stall, but unless the bar travels the wrong direction or I say otherwise, I'm good.

Maybe that's the reason I don't like benching, lol.

You know what's worse? When squating, some dude running up to you to spot you while you're trying to push out the last rep or two. Happened to me once at my college gym. It's more distracting than helpful.

edit: iddqd - if you want to gain mass you'll want to do heavy weights. Since the gym isn't available, I would take a look at the Convict Conditioning program. I haven't done it myself but I've seen others recommend it here.

 

[cuevas. PhD.]

hello!
I hope this is not too dumb to ask but here it goes:

http://www.dragondoor.com/shop-by-department/books/b41/

 

[Troblin]

Anyone have any tips on dropping to single digit bf? My diet is really strict, but I haven’t been able to maintain any significant fat loss. I’m guessing I’m roughly 5’10 177lbs (12-13%) (moderate ab definition - weight first thing in the morning)

My current caloric intake is usually ~2700-3000 calories on rest days, and ~3300-3500 calories on lifting days. Based on my weight fluctuations, this is about maintenance caloric intake, or slightly below.

 

[cuevas. PhD.]

Anyone have any tips on dropping to single digit bf? My diet is really strict, but I haven’t been able to maintain any significant fat loss. I’m guessing I’m roughly 5’10 177lbs (12-13%) (moderate ab definition - weight first thing in the morning)

My current caloric intake is usually ~2700-3000 calories on rest days, and ~3300-3500 calories on lifting days. Based on my weight fluctuations, this is about maintenance caloric intake, or slightly below.

Lower that? or go on low carb?

 

[iddqd]

thanks for pointing out Convict Conditioning,
I also read that the "the gymnastic body" is something I should
look into
http://gymnasticbodies.com/

Headstand push ups here I come!