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[FallingEdge]

I need more pullups! Such a great feeling. Arms are getting bigger too. Love it.

I think I need to eat more as well. I know I prolly should eat cleaner but fuck it. That is what the spring is for.

#AcquiringMass

 

[Cheeto]

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!

Wow, how would I get started working towards that push up position to handstand thing that kid did?

 

[Aurora]

This has been the best week of working out I've had for a long time. I'm in an all-inclusive hotel so I've been eating a ridiculous amount, super clean and healthy food, plus absolutely destroying my muscles in the hotel gym. Feels good man! I'm expecting at least 2kg bulk this week alone.

 

[rage1973]

•Age: 38
•Height: 5'10''
•Weight: 175lbs
•Goal: Get down to 170lbs.
•Current Training Schedule: 6 days of week of combination of cardio/weight training
•Current Training Equipment Available: Gym
•Comments: I started at 205lbs 6 months ago and have dropped 30 lbs since then. My goal is to drop another 5 lbs which will get me close to my high school weight of 165lbs. I am currently very lean and cut with a slight 6 pack abs. I have added Squats, Deadlift, Bench and Presses to my weightlifting regimen. Is it normal to squat and deadlift the same weight?
I did 325lbs x 3 on squats with very close to parallel at the bottom and 315 x 3 on deadlift. I thought typical person does much more on deadlift than squats.

 

[way more]

Is the purpose of low-carb diets is that they allow you to consume more calories than you would would with a low-cal diet and therefore giving you the energy to maintain a excise routine?

 

[reilo]

Is the purpose of low-carb diets is that they allow you to consume more calories than you would would with a low-cal diet and therefore giving you the energy to maintain a excise routine?

It's to slow your body from storing fatty cells and instead allow your body to target fatty cells as energy and not carbohydrates.

 

[grumble]

Is the purpose of low-carb diets is that they allow you to consume more calories than you would would with a low-cal diet and therefore giving you the energy to maintain a excise routine?

Nope. Low-carb diets don't really change the effect of calories much. If you eat too much on a low-carb diet you'll still get fat, though eating too much on a low-carb diet is kind of hard since you aren't breaking satiety mechanisms as much.

Low-carb diets are primarily used for fat loss, as low-carb dieting also tends to be relatively sustainable low-calorie dieting. There is a nice perk from water weight loss in the first week or two as well.

If you need the energy to maintain an exercise routine, then you need to eat sufficient calories to provide yourself with the means to do so. There's no magic bullter for this.

I personally find that moderately limiting my carbs does give me good results personally as far as feeling good, performing well and looking good without having to actively manage my diet as much.

 

[parrotbeak]

Is the purpose of low-carb diets is that they allow you to consume more calories than you would would with a low-cal diet and therefore giving you the energy to maintain a excise routine?

In this thread a lot of people default to lowish carb when cutting because if you lift weights, you need to keep a high protein intake. There's also a belief that decreasing fat can lower testosterone levels, although from what I can tell there's contradictory studies. But in any case, it's easier to dump carbs than fat if you're eating a lot of protein.

 

[Srsly]

Is the purpose of low-carb diets is that they allow you to consume more calories than you would would with a low-cal diet and therefore giving you the energy to maintain a excise routine?

People generally consume more protein when they eat a low carb diet. Protein has a higher TEF than carbs/fats, especially when converted to glucose via gluconeogenesis, thus you can eat a bit more calories when you up your protein intake. Protein is also the most satiating macro. A higher protein diet will also allow you to retain more lean mass while cutting.

Then there is fat, which is more satiating that carbs in the long run, and if you have issues with insulin resistance, it is much better to be getting calories from fat than carbs as a moderate protein / high fat diet will cause a dramatic reduction in triglycerides, which can block satiety inducing hormones in the brain.

Low carb generally works by controlling appetite, especially in people who a good degree of visceral fat/insulin resistance.

If you're insulin sensitivity improves, which can occur after losing weight, you can add more carbs.

 

[Bealost]

People generally consume more protein when they eat a low carb diet. Protein has a higher TEF than carbs/fats, especially when converted to glucose via gluconeogenesis, thus you can eat a bit more calories when you up your protein intake. Protein is also the most satiating macro. A higher protein diet will also allow you to retain more lean mass while cutting.

Then there is fat, which is more satiating that carbs in the long run, and if you have issues with insulin resistance, it is much better to be getting calories from fat than carbs as a moderate protein / high fat diet will cause a dramatic reduction in triglycerides, which can block satiety inducing hormones in the brain.

Low carb generally works by controlling appetite, especially in people who a good degree of visceral fat/insulin resistance.

If you're insulin sensitivity improves, which can occur after losing weight, you can add more carbs.

I enjoyed your post.

 

[Bealost]

Quick question fitness gaf. I notice a slight crack or creak from various joints during workouts. No pain at all. Is this something I should be concerned with?

 

[rando14]

Quick question fitness gaf. I notice a slight crack or creak from various joints during workouts. No pain at all. Is this something I should be concerned with?

Hmm, if you're not feeling any pain then probably not.

When I first started squats I remember I felt creaking in my knees. I properly adjusted my form and now I don't have it. It'd be worth asking someone to check your form during specific intense exercises to make sure they're being done right.

 

[Bealost]

Mt sister's roommate is a personal trainer. I'll try to feel her out for how much she knows about lifting tomorrow night, maybe I can get her to check my form out.

And no, there was no euphemism intended. Although,.....

 

[reilo]

Mt sister's roommate is a personal trainer. I'll try to feel her out

Yeah, I'm sure you will try.

 

[IceCold]

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!

Damn @ that kid. My dream has always been to have the strength/body build of a gymnast. Some of the stuff that they pull off is ridiculous.

 

[sebajuNujabes]

Wow, how would I get started working towards that push up position to handstand thing that kid did?

Here you go.

Although, you might want to get a good at doing plances and handstands beforehand.

Edit: Anyone know where I can get some HIIT podcasts/music? Something along the lines of NHS' couch to 5k would be awesome. I don't have one of those hyper advanced space watches so I'd like to have some way to keep track while I'm running in the park.

 

[entremet]

Yes! Squat PRs. 6 full 45's.

315x3x5. Feels good, man.

I decided to rest for 4 minutes between sets. Much, much better performance. Got this tip from Martin Berkham at Lean Gains.

 

[balddemon]

you guys want a good workout? box someone out who is just as strong as you, if not stronger, has longer arms, is taller, and can jump higher. my shoulders and traps will be feeling it tomorrow for sure. same probably goes for my back too.

 

[Cheeto]

Here you go.

Although, you might want to get a good at doing plances and handstands beforehand.

Thanks, I have a new goal for the winter

 

[MjFrancis]

Yes! Squat PRs. 6 full 45's.

315x3x5. Feels good, man.

I decided to rest for 4 minutes between sets. Much, much better performance. Got this tip from Martin Berkham at Lean Gains.

Man knows what he's talking about. Congratulations on the personal record!

 

[HisshouBuraiKen]

Yes! Squat PRs. 6 full 45's.

315x3x5. Feels good, man.

I decided to rest for 4 minutes between sets. Much, much better performance. Got this tip from Martin Berkham at Lean Gains.

Good for you man! 315 is my first goal, I'm at 270 right now (doing SL 5x5) and resting about 3-3:15 between sets. 4 minutes for 315 sounds about right to me

 

[Enco]

Is there any way to log workouts in fitocracy over a week old?

 

[MjFrancis]

I would cross-post in the Fitocracy thread in case no one here can answer you. I haven't used the service, but from what I've heard there isn't a way to do that yet.

 

[J Tourettes]

Is there any way to log workouts in fitocracy over a week old?

Nope, five days is the limit. There's talk of enabling a longer time period for historic workouts but no point scoring.

 

[Mr.City]

So, this is my 2nd 6 week cycle of RFL. I'm currently half way through week 3 and just broke down. I wanted a big, old turkey burger with a Nutella shake. The funny part is I still might be able to swing a caloric deficit today if I don't do anything else stupid.

 

[Ripclawe]

Starting Madcow Intermediate Program tonight for another change of pace, anyone else did and seen great results after 3 months?

 

[parrotbeak]

Rippetoe said in one of his videos (I think it may be one of the OHP instructionals) that he requires 20 minutes of warm up before lifting heavy. Has he said what his typical warm up is? Looking for new ideas.

I usually do 10 minutes of cardio, some dynamic stretches, then I do warm up sets of whatever my first lift is. Sometimes I go too hard on the cardio and need to rest a while before I start lifting. Especially if I'd done HIIT or sprints in the past couple days, I might go into a higher gear automatically even though I know I'm just trying to get warm. Regardless I almost always end up dripping sweat before I even start to lift, but I'm a sweaty guy.

 

[X-Frame]

Rippetoe said in one of his videos (I think it may be one of the OHP instructionals) that he requires 20 minutes of warm up before lifting heavy. Has he said what his typical warm up is? Looking for new ideas.

I usually do 10 minutes of cardio, some dynamic stretches, then I do warm up sets of whatever my first lift is. Sometimes I go too hard on the cardio and need to rest a while before I start lifting. Especially if I'd done HIIT or sprints in the past couple days, I might go into a higher gear automatically even though I know I'm just trying to get warm. Regardless I almost always end up dripping sweat before I even start to lift, but I'm a sweaty guy.

No clue what he does, but I've been doing the same thing for the past several months.

I walk for 8-10 minutes at around 3.2 mph and 5.0% incline to break a sweat, then I do my warm-ups much like you. Cat/Camels, Quadruped Extension/Rotation, Hip Flexor Mobs, Psoas Activations, Clamshells, Knee-Touches, Glute Bridges, etc.

Then I do my front planks and side planks before anything else. I was doing them at the end but realized I was way too tired to do them all the time so sometimes I'd skip them. No more, I put them at the beginning. I do some variations too like push-up planks, side planks with some rotation, side planks while doing clamshells.

Then between my workout sets I do some more mobility work like ankle mobs and high knee walks because I can't do everything at the beginning, it'd take too long.


That's just me though. Mostly I just need to activate the glutes and equalize my lower back before I start lifting.

 

[reilo]

What do you do for psoas activation X-Frame?

I've been doing this...

Except I push my hip forward a bit (and because I am in no way flexible enough to be that fucking vertical, jesus). I guess a bit similar to the hip flexor mob.

 

[balddemon]

PR'd bench today, 170 5x5. 145 5x5 on incline. i went from doing 150 (bench) two fridays ago to here, and i think i'm here to stay for a couple days at least. pretty sure thats the max i can lift atm.

 

[J Tourettes]

Man, tried to cancel my gym contract (the 12 month term has expired and I haven't been using it since I built a squat cage in my garden) but they're insisting on a 90 day notice period but as far as I'm aware the standard for an expired contract in the UK is to go on to a rolling 30 day contract that can be terminated with 30 days notice. Any UK gaffers have any idea?

May have to start a thread to see if any of UK non-fitgaf would have an idea but it seems like the lamest thread ever.

 

[Hamfam]

Despite eating absolutely ridiculous amounts regularly (as posted a bit earlier in this thread), and doing almost no exercise outside weight lifting, I've managed to lose like 1 - 2 pounds in the last 3 days!!!

I'm now bumping up my intake further to the following a day:
3890Kcal
PROTEIN 280g
CARBS 470g

Hopefully that should keep me gaining.

Also, I'm going to add some 'Cassien' protein to my intake just before bed. (About 30g's worth) Apparently since it's slow release, it'll stop my body going into a catabolic stake during sleep - which I think at the moment is my main problem with still losing weight.

 

[X-Frame]

What do you do for psoas activation X-Frame?

I've been doing this...

Except I push my hip forward a bit (and because I am in no way flexible enough to be that fucking vertical, jesus). I guess a bit similar to the hip flexor mob.

That looks like something Kelly Starrett does in his mobs, I think it was actually his 4th video or something. It's more of a stretch than an activation exercise.

For those, I do Lying Psoas Match with a resistance band:

Or if I don't have a band with me, I sit on a low bench/chair, and with my knees bent I just lift each knee as high as possible while keeping my back straight and hold it for a second. My psoas get lit on fire that way, especially my left one which is certainly weaker in comparison.

The psoas doesn't primarily activate and become the prime mover until your knee passes 90 degrees flexion. So if you sit with your thighs parallel to the floor, then just lift your legs a couple inches the psoas will be doing mostly all of the work. Below 90 degrees and other hip flexors are sharing the load.

 

[MjFrancis]

Yesterday at the gym I had the misfortune of witnessing my first professional poser. Most people will flex their biceps here and there or lift their shirt up for a brief moment. Usually in between sets. That's amateur stuff. This guy took this seriously.

He walks back near the squat racks where I'm pressing, and he starts busting out cheesy bodybuilding photoshoot flexes. Lifting up his shirt, flexing his abs seven different ways, striking arm poses like Johnny Bravo. When recounted to my wife, she asked how I didn't bust up laughing. Truthfully, it was awkward. So, he does this for about a minute and a half, and just walks away to workout in some other part of the gym. There are mirrors all over the place but he felt compelled to bust this stuff out right next to me.

I'm sure other people have seen worse, but since I go to the gym in the early afternoon, it's mostly a bunch of regulars and it's pretty low key 90% of the time.

 

[reilo]

That looks like something Kelly Starrett does in his mobs, I think it was actually his 4th video or something. It's more of a stretch than an activation exercise.

For those, I do Lying Psoas Match with a resistance band:

https://www.t-nation.com/img/photos/2008/08-015-feature/image030.jpg[/IMG

Or if I don't have a band with me, I sit on a low bench/chair, and with my knees bent I just lift each knee as high as possible while keeping my back straight and hold it for a second. My psoas get lit on fire that way, especially my left one which is certainly weaker in comparison.

The psoas doesn't primarily activate and become the prime mover until your knee passes 90 degrees flexion. So if you sit with your thighs parallel to the floor, then just lift your legs a couple inches the psoas will be doing mostly all of the work. Below 90 degrees and other hip flexors are sharing the load.[/QUOTE]
That sounds like an awesome thing to do while I'm sitting at my desk at work. Thanks dude.
[QUOTE=MjFrancis]Yesterday at the gym I had the misfortune of witnessing my first professional poser. Most people will flex their biceps here and there or lift their shirt up for a brief moment. Usually in between sets. That's amateur stuff. This guy took this seriously.

He walks back near the squat racks where I'm pressing, and he starts busting out cheesy bodybuilding photoshoot flexes. Lifting up his shirt, flexing his abs seven different ways, striking arm poses like Johnny Bravo. When recounted to my wife, she asked how I didn't bust up laughing. Truthfully, it was awkward. So, he does this for about a minute and a half, and just walks away to workout in some other part of the gym. There are mirrors all over the place but he felt compelled to bust this stuff out right next to me.

I'm sure other people have seen worse, but since I go to the gym in the early afternoon, it's mostly a bunch of regulars and it's pretty low key 90% of the time.[/QUOTE]
I ran into a friend at the gym last week (she just started working out), and she points over to some guy that's near some of the machines. She asks if it's normal for guys to show up, just stand around and not even do anything while loudly talking on their phone and talk about the girl they fucked last night and how "she was alright I guess".

I said, "yep, that dude is definitely a bro".

I think that's far worse than the flexing. He expanded more energy talking than working out.

 

[Brolic Gaoler]

Yesterday at the gym I had the misfortune of witnessing my first professional poser. Most people will flex their biceps here and there or lift their shirt up for a brief moment. Usually in between sets. That's amateur stuff. This guy took this seriously.

He walks back near the squat racks where I'm pressing, and he starts busting out cheesy bodybuilding photoshoot flexes. Lifting up his shirt, flexing his abs seven different ways, striking arm poses like Johnny Bravo. When recounted to my wife, she asked how I didn't bust up laughing. Truthfully, it was awkward. So, he does this for about a minute and a half, and just walks away to workout in some other part of the gym. There are mirrors all over the place but he felt compelled to bust this stuff out right next to me.

I'm sure other people have seen worse, but since I go to the gym in the early afternoon, it's mostly a bunch of regulars and it's pretty low key 90% of the time.

I don't know if I would consider it worse or more funny, but the guys who do boxing or "kung fu" moves inbetween sets always kill me. Especially when they are wearing matching attire and jewelry.

Reminds me of the last dragon.

 

[MjFrancis]

I don't know if I would consider it worse or more funny, but the guys who do boxing or "kung fu" moves inbetween sets always kill me. Especially when they are wearing matching attire and jewelry.

Reminds me of the last dragon.

 

[Price Dalton]

I don't know if I would consider it worse or more funny, but the guys who do boxing or "kung fu" moves inbetween sets always kill me. Especially when they are wearing matching attire and jewelry.

Reminds me of the last dragon.

Goddamn, does this stuff really happen in gyms?

Maybe I should stop working out at home.

 

[Jason's Ultimatum]

CARBS 470g

Is this even healthy? I've read eating over 200g of carbs a day and you're looking into health problems down the road.

 

[Brolic Gaoler]

Goddamn, does this stuff really happen in gyms?

Maybe I should stop working out at home.

It does in mine.


Nice MJ, lol.

 

[MjFrancis]

Goddamn, does this stuff really happen in gyms?

Maybe I should stop working out at home.

The people you meet and the sights you see might even be worth the price of admission. I've ran into far more people making clowns of themselves than those who were assholes, so all in all I'd have to say it's worth it. Met a few helpful characters along the way as well.

 

[entremet]

I'm gonna use the holiday gorging as an excuse to bulk more. LOL.

 

[blackflag]

I started Keto on Saturday. Starting to get my energy back. Last night's workout was pretty great and I didn't feel like crap like I did since Saturday.

I had been eating like 1800 calories a day but this keto calculator says I should be eating like 2600 calories per day...well I upped it to 2,200 and even that is hard to get. I usually end up a few hundred calories short of that. Also, I need a lot of fat and wind up taking olive oil shots just to make up the difference. We'll see how this goes.

September = 301 lbs
November 17 = 268.8 lbs
Gained mad strength and muscle while losing that as well.

 

[Brolic Gaoler]

So, I don't know what happened yesterday, it could have been all the protein or the fact I slept like a rock the night before last, but I went hard in the gym yesterday. Didn't feel tired and all my lifts felt fantastic.

Bumped my lying tricep extension to 135 at 5 plus reps for 4 sets and was back to 315 for squats.

Whatever it was, I need to do it again.

 

[blackflag]

I love that tricep extension you linked to. So much better than just going halfway with the skull crusher version.

I'm using that regularly, what else does anyone suggest to compliment it with?

I have an ez-curl bar with weight up to 150 and dumbells to 75lb each.

 

[Brolic Gaoler]

I love that tricep extension you linked to. So much better than just going halfway with the skull crusher version.

I'm using that regularly, what else does anyone suggest to compliment it with?

I have an ez-curl bar with weight up to 150 and dumbells to 75lb each.

I follow it up with kickbacks, reverse extensions, extension, and a little bit more on the pulldown machine to finish.

I punish the shit out of my triceps though.

I also do bench twice a week and dips on the first bench day.

Oh, and that tricep extention I linked to is the Lying tricep extension. The problem is most of youtube has it wrong, make sure you do it the way Rippetoe showed it in that video I posted.

Here's the video again.

http://vimeo.com/25983467

 

[blackflag]

I follow it up with kickbacks, reverse extensions, extension, and a little bit more on the pulldown machine to finish.

I punish the shit out of my triceps though.

I also do bench twice a week and dips on the first bench day.

Oh, and that tricep extention I linked to is the Lying tricep extension.

Ok cool, I usually do tricep kickbacks and close grip bench but I wanted to make sure those are still useful with the lying tricep extension. Actually dips are a good idea. I'll try those.

 

[Brolic Gaoler]

Ok cool, I usually do tricep kickbacks and close grip bench but I wanted to make sure those are still useful with the lying tricep extension. Actually dips are a good idea. I'll try those.

Look at the lying tricep extension as the power lift, and dips/kickbacks/close grip as the assistance exercises.

Just don't over do it.

I do "more" but I do less sets, lower reps. Typically now with my assistance exercises I do 3 sets of 5 or more.

 

[balddemon]

3 questions:

1. is benching 3 times a week too much? i do 5x5 3 days a week of flat, incline, and decline. right now my goal is to rep 200 on flat. just hit 170 yesterday, and i'm figuring it'll increase by 5-10 pound a week.

2. is decline bench helpful in a different way than flat? i do it, and i'm up to 60lb dumbbells, which are becoming a right pain in the ass to get above me.

3. brainfarted the 3rd one...

 

[Mr.City]

Are you guys ready for the 3rd edition of Starting Strength?