What is your diet like?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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So I'm starting my cut tomorrow in preparation of going on holiday in march. Went to an all you can eat buffet last night and just bout to go to Nandos now for a monster meal. It feels like the last hurrah haha.
I'm hoping my lifts don't suffer that much but I am really happy I managed to reach my lifting goals before the cut, feels good man
I'm hoping my lifts don't suffer that much but I am really happy I managed to reach my lifting goals before the cut, feels good man
Good numbers on bench man. I'd like to see what you can do on your squats as well. I know you were doing them pretty high volume at 315 I think?
You're pretty light, but you might be skinny fat (can't see from here.) I'm assuming you're not mircoloading the bench. I would switch to SS or any LP program and make the best progress you can. Mircoload your upper body lifts.
As for your back issue, it can due to bad posture, weak abs or a weak back. Squat and deadlifts will strengthen though; and if you like, you can add back extensions or situps at the end of a workout.
What's your height and weight?
Usually at least one portion of meat a day - chicken breasts, or beef, but I usually eat some additional chicken breasts in the evening in any case; accompanied by mixed rice, some veggies, 1-2 bananas and eggs a day. 1 protein shake and usually at least one liter of milk a day.
I think what I am eating is good but I could eat more of it probably - the issue being that it's a bit difficult for me financially as I live in a place in Asia where certain things - such as milk-based products - are pretty expensive. Even a 400ml tub of yoghurt costs 3 USD, and cottage cheese is pretty much unaffordable for me.
Well the lightest I can microload with at my gym are 2.5lbs plates...so I don't know how to go about that.
I definitely will consider switching to SS. It seems really heavy on squats and light on deadlifts though - could I replace one of the squat instances with a full deadlift set for example?
See my longer post at the end of the last page.
This picture that Domino Theory posted the other day is a great example of how height and weight can be quite vague representations of one's aesthetic. That gentleman weighed 70kg in the first and last photographs. Most people would even describe the person in the first photo to be skinny, while his body recomposition has clearly demonstrated the amount of fat and lack of muscle on his bones in that same picture.
RE: Munin - stick to the program as written. And listen to what Mr. City says, lol. He knows what's up.
RE: Munin - stick to the program as written. And listen to what Mr. City says, lol. He knows what's up.
At your weight and level, squats are going to hit your back just fine, with the added benefit of hitting every other muscle group in your body. There's a reason the program emphasis squats so much, and you'd be shortchanging yourself to try and skimp on them.
Thanks. I will switch to SS then. Should I completely drop my accessory work then? It seems Rippetoe states that for a total weightlifting beginner, it should not be added until after a few weeks, but I have been going at this for almost a whole year now so I should be good with some light accessory work in addition to the main lifts as well, right?
Is there a female version of the pic or similar? When women ask me for advice, they never want to hear the truth.
What's wrong with ground beef? Get the fattest/cheapest kind and wash off the fat in the sink. Milk, while nice, is not always the dietary lynchpin that's made out to be.
http://stronglifts.com/madcow/Topics/Microloading.htm
I can tell you don't know what's up. You seem to think that without a steady stream of deadlifts, your back will wither and decay. There's a reason why the deadlift frequency goes down. As your deadlift weight increases, your ability to recover from them will become more difficult. This true of any exercise, however it is even more so with the deadlift, an exercise that starts from a dead stop. Why the need for so many deadlifts?
Also, what are deadlift and squat numbers like now?
See my longer post at the end of the last page.[/QUOTE]
[/QUOTE]
Thanks, makes sense. I just figured a bit more deadlift work would not hurt as my numbers are really low still - deadlift at about 165, squat at 145, and I read doing more deadlift reps is a good way to increase grip strength. Anyway, the embarrassingly low numbers are due to the fact that I've only really started taking these lifts seriously since the last 3 months or so. But I have been able to add 5-10 lbs to each every time with the past workouts so I think they will be at their "supposed" level in a few weeks.
I honestly don't know why my OHP is so relatively high in comparison to my crappy overall numbers, but I guess that means I'm doing one thing right at least.
Splash Wave
Member
January 2011 is weirding me out.
J Tourettes
Banned
Is it with strict form or is it a push press? Either way, nice number in comparison to the rest of your lifts.
Edit: What Mr City said.
Munin this was posted earlier in the thread and helped me measure some of my other strengths to help raise BP. Try it and see where your weakness might be.
http://www.t-nation.com/free_online_article/sports_body_training_performance/achieving_structural_balance
http://www.t-nation.com/free_online_article/sports_body_training_performance/achieving_structural_balance
Body Fat Pictures and Percentages on Leigh Peele's website might be what you're looking for. It's a fully fleshed out article, but here's an example of what you're asking for:
I'm guessing most women who would like to think they are 15% bodyfat are nowhere near as "toned" as the first picture or as skinny as the second.
cuevas. PhD.
Member
18% to 20% seems perfect for women.
Anyone know what this "minimalist" method is?
Thank you!
TheKaeptain
Banned
I did standing shoulder press last night for the first time since going back to the gym. My body hurts. Managed to put up 100 but I think I can go higher. I was doing 125 before so I am going to try and get back there quickly.
Body Fat Pictures and Percentages on Leigh Peele's website might be what you're looking for. It's a fully fleshed out article, but here's an example of what you're asking for:
I'm guessing most women who would like to think they are 15% bodyfat are nowhere near as "toned" as the first picture or as skinny as the second.
Nah, I'm more concerned about a comparison of results from different workouts and how they look at certain weights as a result.
I don't know if this has been asked before in these threads but I have a question. Does anyone know anything about becoming a Certified Personal Trainer? Do I just need to go through NASM and pass the test, etc. or is there more to it? I was studying Japanese in school but that isn't working out very smoothly and I enjoy lifting and working out a lot. I figured this would be a good fit for me but I'm not entirely sure what I have to do.
I became ACE Certified in college by just studying for a month and then taking a test. That's it. No workshops or pre-reqs -- just a test.
At the time I had been lifting and reading about nutrition and fitness for a year. Now I'd have an easier time as would anyone who is actually going to school for it.
NASM is a better cert though but Crete are only there to get your foot in the door for a job -- ACE did a shitty job at actually preparing people to train. The nutrition guidelines were horrible, Food Pyramid BS and training was basic circuit stuff, no barbell work or anything similar.
That is a great series of pics. One question I have, does it look like he has lost muscle in the January 2011 pic, or is it just the way he took the picture? Why isn't his abs showing, even though he is at his lowest weight?
Recently my weight has been see-sawing because I gained some while I was on medication, but have only just lost all that weight again, but I feel like I have lost some muscle now, but I am not sure where I lost it from, because my arms and upper chest look the same to me, and my legs have always looked toned because I ride my exercise bike on high resistance. Anyway I have been feeling better recently, and I really need to get back into some workouts with my dumbbells, and I hope my abs start showing again in the near future.
FallingEdge
Member
Combination of lack of muscle and moderate amount of body fat.
Jason's Ultimatum
Member
H looks like an alien in the Jan 11 pic, lol.
And I'm going to cut out benching twice a week. Benching so heavy I don't have enough time to recover. When I was doing flat bench one day and incline bench a few days later, I was making nice gains. I guess I shouldn't mess with my routine if it's working.
And I'm going to cut out benching twice a week. Benching so heavy I don't have enough time to recover. When I was doing flat bench one day and incline bench a few days later, I was making nice gains. I guess I shouldn't mess with my routine if it's working.
Yeah I'm still doing about 10 reps on squats just because it's a great exercise for every part of my body. I love squat days. That and I only do about 3-4 exercises on my leg days so I'd like to get as much bang for my buck.
Brolic Gaoler
formerly Alienshogun
Just wait till you put up 3 plates. Shit makes you feel like you have a whole new set of testicles.
Grats btw!
Just wait till you put up 3 plates. Shit makes you feel like you have a whole new set of testicles.
Grats btw!
Some of us are fighting to reach 2 plates!
Though, only been going at it since May, so you know.
I made a similar decision. I was gonna do HangClean, Deadlift, and Bench/Incline twice a week with only a day of rest in between. Now I'm considering putting 2 or even 3 days of rest (not rest, just not doing those lifts) in between.
You can get pretty fucking big within 2 or 3 years.
The Hodge Twins did a video after 3 years of lifting naturally. http://www.youtube.com/watch?v=xvoBmGYUapk
On the juice it'll be faster but it still requires lots of hard work and dedication.
cuevas. PhD.
Member
Hehe people probably 2 or 3 years is a long time, they want to get ripped by summer!!
Everytime you add a plate it's an amazing feeling, doesn't matter if it's 1,2,3,7
Care to elaborate what you mean by "strict"? I don't use any legs what so ever or jump or anything like that. I pretty much copy what Rippetoe advises in those few Youtube clips.
Though thinking about it I usually do struggle hard with the last 1-2 reps on the last set. Does that mean I should go back by 5 lbs or stick with the weight until I can do all sets with full reps straight?
IrishNinja
Member
looking back, that article on HIIT was good.
thanks - its a great site, but anything in particular there? still looking for info on the claims that strength training will cause him to shed more than cardio, gonna assume the other one that i should have him doing high weight/low reps like my workout rather than lower weight/higher reps, as i was always told for those trying to shed/tone.
thanks - its a great site, but anything in particular there? still looking for info on the claims that strength training will cause him to shed more than cardio, gonna assume the other one that i should have him doing high weight/low reps like my workout rather than lower weight/higher reps, as i was always told for those trying to shed/tone.
J Tourettes
Banned
Went on a bit of a youtube journey looking for the push press video and ended up viewing some arm wrestling vids of Denis Cyplenkov. The size of that fella's hands are ridiculous.
HarryHengst
Member
I agree with the other dude who said that diet is the most important part for losing weight, and i should have mentioned that. Diet is probably like 80% of the proces. However, exercise determines hów you lose the weight and thus how you will look after reaching your goal. You can lose 100 pounds and still look flabby and skinnyfat because you didn't lift weights.
Basically, its not so much about shedding weight, its about losing fat (and looking better, i presume?). Weightlifting is the better option to accomplish that. Thats not to say that cardio has no benefits, because it is very useful to increase your endurance and cardiovascular conditioning, and thus should also be done. However, if your time for working out is limited and you are not capable of hitting the gym 5 times a week its better to focus on weightlifting.
Also, everything said about toning is bullshit. Toning means how visible the muscles are, which is determined by two things: how big your muscles are (which means you need to lift weights) and how low your bodyfat % is (which means you need to lift weights). You can do a million situps and not see abs because you've got 20% bodyfat. Thats why you need to do high weights/low reps.
And another thing: use free weights, not machines. Machines will create muscle imbalances because they stop your body from using loads of supporting muscles (because the machine supports you). Free weights recreate how you use your body outside the gym.
The angle is so fucked up on the Smith Machine. I do not see one great thing about it. The inner thigh machine is good for some people have had surgery around the inner thigh, but I don't think it should be incorporated into a regular routine.
Just a quick progress update in this SS cycle that I can refer back to.
310 3x5 on the squat
325 1x5 on deadlift
200 2x5 1x10 on the bench
and 120 2x5 1x8 on the press
All still feeling good and progressing. Goals by the end of December: 350+ Squat 3x5, 360+ Deadlift 1x5, 230+ 3x5 on Bench and 140+ 3x5 on Press.
310 3x5 on the squat
325 1x5 on deadlift
200 2x5 1x10 on the bench
and 120 2x5 1x8 on the press
All still feeling good and progressing. Goals by the end of December: 350+ Squat 3x5, 360+ Deadlift 1x5, 230+ 3x5 on Bench and 140+ 3x5 on Press.
Smiles and Cries
Member
I'm at the hospital to see my doctor and get some test done
I gained 5.6 lbs in 3 months of getting back into lifting dumbbells and doing situps. I now weigh 143lbs not much for my 5'11" slim frame I thought I lost weight
because of my health issues I cannot push too hard but I hope to keep at it and see if I can finally break 150 lbs for the first time of my life.
thanks Fitness-GAF
I gained 5.6 lbs in 3 months of getting back into lifting dumbbells and doing situps. I now weigh 143lbs not much for my 5'11" slim frame I thought I lost weight
because of my health issues I cannot push too hard but I hope to keep at it and see if I can finally break 150 lbs for the first time of my life.
thanks Fitness-GAF
SS cycle?
Man that's impressive. Is it just me in the fifth picture his head looks super big compared to his body? I guess it's just his posture.
Starting Strength, by cycle I just mean it's the second go around for me. I've been alternating between strength programming and Crossfit for a more general workout.
The only thing I use to squat is a smith machine since I started back in January. I have a membership at Planet Fitness and that's all they have there.
Find a better gym.
Qft
lol dude me too, first off don't use the smith machine, use the dumbbells to do one legged squats off a bench.
2nd, bail the fuck out. once i ge ta job i'm going to Gold's or somewhere I can actually lift without fear of being judged.
ediT: lol 3 ppl in a row tellin you to leave PF
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