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[Mr.City]

Posted this in the weight loss thread, but I know many of you guys stick to the Fitness thread.

Here's a good case study for those obsessing over the scale. Dude lost a grand total of 12 lbs, but underwent an amazing transformation. Don't obsess over the scale, guys, especially if you're doing resistance work.

http://www.beingprimal.com/paleo-case-study-change-or-die

He may have lost only 12 lbs, but he gained a mighty jaw.

 

[Paper Tiger]

Ever since I stopped running competitively a little over a year ago, I've been lurking in this thread. I'm a big fan of all of the helpful info--kudos to you all.

Anyway, I've got a few questions about how the best way to vary lifting routines once it seems like strength is plateauing a bit.

A bit of background: Back in Nov. 2010, I was an absolute newbie to lifting. I used to run a LOT (usually over 100 miles a week), so I was incredibly skinny (just under 6'2", 135 lbs. or so). Then I started lifting. As one might expect, I made great gains at first, simply because I wasn't catabolizing everything with running. Recently my gains have slowed down a bit (I now weigh between 155 and 157), and I'm beginning to realize that I should be more methodical in my training regime. While I realize that I have the classic ectomorph build--and so won't be able to make HUGE gains--I think there's a lot more room for improvement.

I typically follow a four-day cycle: (1) chest/tris, (2) shoulders, (3) back/biceps, and (4) legs. I'll take a day or two off every month, and I run ~3 miles every other day. When I was starting out I would do three sets of most exercises with ten reps a set. A couple of months ago I started doing three sets of exercises at five reps a set. My goals are size and strength (I'd like to get up to 160-165), while still maintaining a general all-around fitness (I'd rather not stop running every other day if possible). Should I use only a 3x5 routine? 3x10? Oscillate between 3x5 and 3x10? Occasionally go for 3x1 or 3x3?

As an illustration, I can currently do 3x5 of 155 on the bench. If I up the reps, my form starts suffering on my last set. If I up the weight, I can't maintain a fluid motion and often can't lower the bar entirely to my chest. Or if I up the weight I can get maybe a few good reps out, but then I'm spent. Should I de-load and spend a few weeks just doing lots of reps of 135? Should I never train at 155, and instead vary every chest day with either lifting high reps at below 155 (say, 135) and low reps above 155 (say, 165)?

And, yeah, I eat a lot. I'm drinking about 4 gallons of milk a week in addition to many large meals per day.

 

[~Kinggi~]

I have to say exercising has turned into a very disheartening and downward experience for me last couple of months. I just don't want to do it anymore because im not getting results. My history is that i basically started May 2010 doing heavy cardio and changed up my diet. I lost 50 pounds by November-December area. Everything was great and i was thrilled that i was actually able to lose weight blah blah.

Then i started transitioning to weights and had a tough time the first couple of weeks but then i started to get in the groove of things and maybe say around May-June this year i had some visible muscles and was pretty happy. Then i wanted to become a toned motherfucka like Ryan Gosling and that's where it all goes to shit. My weight limits increased greatly and i started doing Protein shakes and chicken and all the bulking up type of shit, but at the same time im having big problems keeping a fatty midsection away.

Then three weeks ago i took a week off from working out because i went away and when i returned I was horrified to learn that a fucking week off undoes like a months worth of training. What type of stupid shit is it. That right there is kinda discouraging me form bothering any further. I dont like that at all. I cant get rid of my flabby midsection for the life of me and i just dont seem to be toning up as much as I'd want. I see so many young guys around here that are toned as fuck and i want to murder them all.

 

[Dysun]

Taking a week off will have very little (more like none) effect on your gains

 

[~Kinggi~]

Taking a week off will have very little (more like none) effect on your gains

I had to scale back a whole set from my routine because of that shit. I still havent recovered. My genes just suck i guess.

 

[cuevas. PhD.]

I had to scale back a whole set from my routine because of that shit. I still havent recovered. My genes just suck i guess.

Bullshit. Taking a week off will set you back a little but it sounds like you could use a deload anyways. Your gut is there because of your diet, fix that.

 

[~Kinggi~]

Bullshit. Taking a week off will set you back a little but it sounds like you could use a deload anyways. Your gut is there because of your diet, fix that.

What would you suggest then?

Breakfast - Protein shake, nonfat milk and whey. Sometimes lowfat yogurt.
Lunch - Foot long sub on wheat, turkey with honey mustard and vegetables.
Another Protein shake after work.
Go exercise. I usually alternate cardio on one day and weights on another.
After exercise more protein shake.
1-2 hours later have dinner. Chicken and spinach salad with lite ranch and carrots and broccoli.
On some nights i do cardio i have pasta with a salad instead of chicken.

That has been my regular diet for past few months while training.

 

[Dash27]

As an illustration, I can currently do 3x5 of 155 on the bench. If I up the reps, my form starts suffering on my last set. If I up the weight, I can't maintain a fluid motion and often can't lower the bar entirely to my chest. Or if I up the weight I can get maybe a few good reps out, but then I'm spent. Should I de-load and spend a few weeks just doing lots of reps of 135?

I know this is trite and repetitive but I'd do Starting Strength as programmed. I'm sure you'd see good gains. As for losing fluid motion when you up the weight, it's supposed to be hard when you get near your limits. Remember one of the beautiful things about barbells is you can add weight in very small increments... 5, 2.5, even a single pound is still linear progression. Invest in those small weights if you're doing this at home or your gym doesnt have them.

If you de-load I'd do it with the intention of smashing through your previous plateau not doing a lot of reps.

How do you feel about doing sprints rather than 3 miles every other day? I think that would be better, at least for a while and I'd only do that 2x a week. I think the running is just increasing the calories you need by a lot and making recovery and muscle growth tougher as you go. I mean compared to 100 miles a week, 3 every other day sounds like nothing but you're basically running a 5k 3 or 4 times a week...

Just my 2 cents though.

 

[Lamel]

What would you suggest then?

Breakfast - Protein shake, nonfat milk and whey. Sometimes lowfat yogurt.
Lunch - Foot long sub on wheat, turkey with honey mustard and vegetables.
Another Protein shake after work.
Go exercise. I usually alternate cardio on one day and weights on another.
After exercise more protein shake.
1-2 hours later have dinner. Chicken and spinach salad with lite ranch and carrots and broccoli.
On some nights i do cardio i have pasta with a salad instead of chicken.

That has been my regular diet for past few months while training.

You will gain some fat if you're bulking. So either you eat a lot, bulk up and then cut the fat.

Or you can focus on losing the fat by lowering your carbs, upping protein and fats, doing HIIT and continue to lift weights. This will "tone" you.

If you want to bulk first, then cut, then you just have to gain a bunch of muscle and weight...then when you feel like you want to cut, just do the above mentioned things.

Keep in mind I just gave a pretty basic explanation, you need to clearly define your goals first .

 

[Bealost]

What would you suggest then?

Breakfast - Protein shake, nonfat milk and whey. Sometimes lowfat yogurt.
Lunch - Foot long sub on wheat, turkey with honey mustard and vegetables.
Another Protein shake after work.
Go exercise. I usually alternate cardio on one day and weights on another.
After exercise more protein shake.
1-2 hours later have dinner. Chicken and spinach salad with lite ranch and carrots and broccoli.
On some nights i do cardio i have pasta with a salad instead of chicken.

That has been my regular diet for past few months while training.

Your diet resembles that of someone on a bulk trying to put on serious muscle. Building some fat along the way is the battle everyone on a bulk faces. Lose the bread with your sub, and skip the pasta in favor of more chicken. I prefer to try and get my protein from more natural sources (think eggs, chicken, tuna etc.) and only use protein powder MAYBE once a day because I'm on a large deficit and its just hard to get enough protein without it. You shouldn't be using it as a meal replacement. Bread and pasta are killers, I'm not a huge fan of low carb/keto or paleo diet advice, but even I avoid bread and pasta like the devil.

As far as taking a week off goes, I've never had it give me problems with my sets, ironically I usually feel stronger during my workouts after taking a few days/week off. I recently took a week off because I pulled a muscle in my neck (I squat, deadlift, and press fine, but I hurt myself sleeping?!?!). I came back didn't deload at all and was feelign strong enough to add an extra workset in my first day back.

Keep at it! The best advice I can give is this. No matter what you do, if you run 7 days a week, you will look like someone who runs everyday, If you kick ass in the gym religiously, you will look like someone who kicks ass in the gym regularly, so just keep at it.

 

[Mr.City]

Ever since I stopped running competitively a little over a year ago, I've been lurking in this thread. I'm a big fan of all of the helpful info--kudos to you all.

Anyway, I've got a few questions about how the best way to vary lifting routines once it seems like strength is plateauing a bit.

A bit of background: Back in Nov. 2010, I was an absolute newbie to lifting. I used to run a LOT (usually over 100 miles a week), so I was incredibly skinny (just under 6'2", 135 lbs. or so). Then I started lifting. As one might expect, I made great gains at first, simply because I wasn't catabolizing everything with running. Recently my gains have slowed down a bit (I now weigh between 155 and 157), and I'm beginning to realize that I should be more methodical in my training regime. While I realize that I have the classic ectomorph build--and so won't be able to make HUGE gains--I think there's a lot more room for improvement.

I typically follow a four-day cycle: (1) chest/tris, (2) shoulders, (3) back/biceps, and (4) legs. I'll take a day or two off every month, and I run ~3 miles every other day. When I was starting out I would do three sets of most exercises with ten reps a set. A couple of months ago I started doing three sets of exercises at five reps a set. My goals are size and strength (I'd like to get up to 160-165), while still maintaining a general all-around fitness (I'd rather not stop running every other day if possible). Should I use only a 3x5 routine? 3x10? Oscillate between 3x5 and 3x10? Occasionally go for 3x1 or 3x3?

As an illustration, I can currently do 3x5 of 155 on the bench. If I up the reps, my form starts suffering on my last set. If I up the weight, I can't maintain a fluid motion and often can't lower the bar entirely to my chest. Or if I up the weight I can get maybe a few good reps out, but then I'm spent. Should I de-load and spend a few weeks just doing lots of reps of 135? Should I never train at 155, and instead vary every chest day with either lifting high reps at below 155 (say, 135) and low reps above 155 (say, 165)?

And, yeah, I eat a lot. I'm drinking about 4 gallons of milk a week in addition to many large meals per day.

Hate to say this, but your running is an issue. LSD (long slow cardio) is not giving you any help in the strength and size department. I'm not sure why you still run so much. However, and I'm sorry if this sounds like a stock answer, I would follow the OP's routine/ the greyskull LP, or Justin Lascke's S/C program.

Simply put, you're a 150 ish lb man who is 6'3 tall. That is very underweight, and while yes, you can do bodyweight on the bench, you don't weight that much. Also, I would probably eat more. What types of food do you eat?

 

[~Kinggi~]

Some good advice guys. Looks like i will stop with pasta, up my chicken and maybe some steak for variety. Ill have a turkey/chicken salad at subway instead of an actual sub with bread.

Hate to say this, but your running is an issue. LSD (long slow cardio) is not giving you any help in the strength and size department. I'm not sure why you still run so much.

Im curious why is it said that the cardio hurts strength training? I've basically been using it as a means to help trim my fat away while i bulk.. I do about 40 minutes of intense elliptical with resistance on its own day, so it isnt running exactly. Would this not be good for me if im trying to muscle build and tone?

 

[Mr.City]

I have to say exercising has turned into a very disheartening and downward experience for me last couple of months. I just don't want to do it anymore because im not getting results. My history is that i basically started May 2010 doing heavy cardio and changed up my diet. I lost 50 pounds by November-December area. Everything was great and i was thrilled that i was actually able to lose weight blah blah.

Then i started transitioning to weights and had a tough time the first couple of weeks but then i started to get in the groove of things and maybe say around May-June this year i had some visible muscles and was pretty happy. Then i wanted to become a toned motherfucka like Ryan Gosling and that's where it all goes to shit. My weight limits increased greatly and i started doing Protein shakes and chicken and all the bulking up type of shit, but at the same time im having big problems keeping a fatty midsection away.

Then three weeks ago i took a week off from working out because i went away and when i returned I was horrified to learn that a fucking week off undoes like a months worth of training. What type of stupid shit is it. That right there is kinda discouraging me form bothering any further. I dont like that at all. I cant get rid of my flabby midsection for the life of me and i just dont seem to be toning up as much as I'd want. I see so many young guys around here that are toned as fuck and i want to murder them all.

1. You used the "t word." We don't like the t word.
2. Your posts reeks of anger and frustration. Relax; this is supposed to be a hobby, not a career.

3. Serve one master: you can work on muscle gain or fat loss. Some fancy diets/routine have you doing both, however they work very slowly. Pick one and go with it.

4. A week doesn't usually suck out months of progress from you, however I have a feeling that you ate like shit (not a lot of protein) which might contribute to your issues.

5. I've seen your diet from the post below. The lack of calories and macros leads me to believe you're not tracking those. This can be tricky since you can easily over/under eat, hamstring your fat loss and gym progress.

 

[Mr.City]

Some good advice guys. Looks like i will stop with pasta, up my chicken and maybe some steak for variety. Ill have a turkey/chicken salad at subway instead of an actual sub with bread.



Im curious why is it said that the cardio hurts strength training? I've basically been using it as a means to help trim my fat away while i bulk.. I do about 40 minutes of intense elliptical with resistance on its own day, so it isnt running exactly. Would this not be good for me if im trying to muscle build and tone?

T-T-TONE

Welp, with LSD being catabolic, and you trying to be anabolic, that's going to create some issues. I'm all for increasing endurance and not getting fat, however that can be avoided with 1 intelligent cardio programming that increases your actual VO2 max and 2. a smart bulking diet. Do you really think you can somehow bulk and burn away fat that comes with increase muscle mass via cardio at the same time?

If you want muscle, and aren't doing drugs, then you need to gain weight. Increased weight brings out increased muscle mass and body fat. They come hand in hand, unless you got some nice anabolics on hand. If you're really bugging about your body fat, lose some weight.

 

[Draft]

Some good advice guys. Looks like i will stop with pasta, up my chicken and maybe some steak for variety. Ill have a turkey/chicken salad at subway instead of an actual sub with bread.



Im curious why is it said that the cardio hurts strength training? I've basically been using it as a means to help trim my fat away while i bulk.. I do about 40 minutes of intense elliptical with resistance on its own day, so it isnt running exactly. Would this not be good for me if im trying to muscle build and tone?

Because LSD burns everything. It is scorched earth cardio. Fat or muscle, LSD doesn't give a shit what is fueling the effort as long as it's fueled.

 

[~Kinggi~]

So then it is not recommended i do cardio like that when building muscle?

When you guys say either lose fat or gain muscle, you would suggest i switch to cardio to lose weight and not do weights at all?

 

[cuevas. PhD.]

So then it is not recommended i do cardio like that when building muscle?

When you guys say either lose fat or gain muscle, you would suggest i switch to cardio to lose weight and not do weights at all?

Do 10 minutes of HIIT after your weight training, if you must do cardio at all. If you want to cut something cut the cardio, lifting is just as good/better than cardio for losing fat.

 

[~Kinggi~]

Do 10 minutes of HIIT after your weight training, if you must do cardio at all. If you want to cut something cut the cardio, lifting is just as good/better than cardio for losing fat.

Would I be correct then in thinking that when i do want to bulk up, i eat more accordingly, but then lets say i want to maintain muscle but start getting rid of excess fat, to continue lifting but reduce my food intake? Thanks for the info.

 

[Jaladinozozo]

If you want to get "toned", keep lifting like you have been, just eat less calories. It is really that simple. Will your lifts go up slower on a restriced caloric intake? Yes. Will you lose some muscle mass/size? Not as much as you think. Will you lose that gut? If you stay consistent you will.

 

[parrotbeak]

T-T-TONE

Welp, with LSD being catabolic, and you trying to be anabolic, that's going to create some issues.

Working out on LSD was amazing but I was always worried I would hurt myself. Anyway, that was long in the past.

Egg nog is only 40g protein per quart. Guess it's not the best post workout drink, but oh well.

 

[Paper Tiger]

Hate to say this, but your running is an issue. LSD (long slow cardio) is not giving you any help in the strength and size department. I'm not sure why you still run so much. However, and I'm sorry if this sounds like a stock answer, I would follow the OP's routine/ the greyskull LP, or Justin Lascke's S/C program.

Simply put, you're a 150 ish lb man who is 6'3 tall. That is very underweight, and while yes, you can do bodyweight on the bench, you don't weight that much. Also, I would probably eat more. What types of food do you eat?

No, I think that's fair. I think I knew I'd probably have to drop it entirely at one point if I wanted to continue making gains (and, to be fair, 6'1.5" and 156 is better--if only marginally so--than 6'3" 150ish). But I don't don't run slow, nor do I run very far (at least, I don't think of 3 miles every other day as far). I'm probably running those miles at around 5:40/mile. I'm not sure if that has an effect upon how the running catabolizes muscle.

I thought I'd exhausted the OP, but I'll check back.

At this point, I eat very indiscriminately. Basically, I'll eat anything I can get my hands on. That's typically eggs (probably a carton/week), milk (3-4 gallons/week), spinach, pasta, chicken, beef, lamb, protein powder, broccoli, pizza, cereal, cheese, and lots of peanut butter.

 

[Lamel]

Would I be correct then in thinking that when i do want to bulk up, i eat more accordingly, but then lets say i want to maintain muscle but start getting rid of excess fat, to continue lifting but reduce my food intake? Thanks for the info.

Simply put, yes, you've got the right idea. When you go on a cut you want to maintain the protein intake and reduce the carbs, increase the healthy fats.



Also to the poster above wondering about running, there was some research posted a few pages back that HIIT is just as beneficial as LSD when building cardiovascular capacity, but you only have to run a fraction of the time.

 

[Bealost]

No, I think that's fair. I think I knew I'd probably have to drop it entirely at one point if I wanted to continue making gains (and, to be fair, 6'1.5" and 156 is better--if only marginally so--than 6'3" 150ish). But I don't don't run slow, nor do I run very far (at least, I don't think of 3 miles every other day as far). I'm probably running those miles at around 5:40/mile. I'm not sure if that has an effect upon how the running catabolizes muscle.

I thought I'd exhausted the OP, but I'll check back.

At this point, I eat very indiscriminately. Basically, I'll eat anything I can get my hands on. That's typically eggs (probably a carton/week), milk (3-4 gallons/week), spinach, pasta, chicken, beef, lamb, protein powder, broccoli, pizza, cereal, cheese, and lots of peanut butter.

If you can run that far and fast I really don't think that running would be a huge issue for you. For 99% of people that would be an incredibly draining workout, I have a feeling that you are just in that much better aerobic shape then 99% of weightlifters. Even serious lifters use HIIT to improve conditioning. I would hate to see you drop running completely, I would suggest swapping one or two of your runs out with another form of cardio that will probably be harder for you. Swimming, or some sledgehammer work.

I would also say, if you aren't gaining weight you need to eat more. Working hard and eating a ton is the way to go, keep lifting, keep up some cardio, and eat like a horse.

 

[Bealost]

Also to the poster above wondering about running, there was some research posted a few pages back that HIIT is just as beneficial as LSD when building cardiovascular capacity, but you only have to run a fraction of the time.

This is also true, but I'm not sure HIIT, sprint specifically, is going to work someone who can run multiple 5.5 minute miles. I don't see an 18 minute run being LSD even if it is 3 miles. I don't even see my 35 minute runs being lsd when I run 3 miles, considering I do 30s-90s intervals during it.

 

[Lamel]

This is also true, but I'm not sure HIIT, sprint specifically, is going to work someone who can run multiple 5.5 minute miles. I don't see an 18 minute run being LSD even if it is 3 miles. I don't even see my 35 minute runs being lsd when I run 3 miles, considering I do 30s-90s intervals during it.

Ha, then yeah, 18 minutes for 3 miles is pretty damn amazing. I do HIIT of 16 minutes and only get around 1.5 miles on it >_>

 

[balddemon]

This is also true, but I'm not sure HIIT, sprint specifically, is going to work someone who can run multiple 5.5 minute miles. I don't see an 18 minute run being LSD even if it is 3 miles. I don't even see my 35 minute runs being lsd when I run 3 miles, considering I do 30s-90s intervals during it.

For someone in his kind of shape, HIIT will be great as long as he's pushing himself towards exhaustion. During Cross Country season in high school I could run a sub-18minute 5k, but we still did intervals of 50, 100, 200m every couple of days. Those were the worst. Sprint the 200m, rest for like 15 seconds, sprint another one. 15-20 times. Rest any longer than that and you start to get your breath back when you're in good shape.

 

[JB1981]

Ha, then yeah, 18 minutes for 3 miles is pretty damn amazing. I do HIIT of 16 minutes and only get around 1.5 miles on it >_>

i thought hiit was supposed to be like 6-7 min tabata-style

 

[Dash27]

At this point, I eat very indiscriminately. Basically, I'll eat anything I can get my hands on. That's typically eggs (probably a carton/week), milk (3-4 gallons/week), spinach, pasta, chicken, beef, lamb, protein powder, broccoli, pizza, cereal, cheese, and lots of peanut butter.

Skip ahead to 3:50 of the video X-Frame posted earlier:

http://www.youtube.com/watch?v=Lj8xwMp-bq4

That's a solid breakfast. All meals should be similar throughout the day if you're trying to gain. 5:40 miles is damn fast in my book, will make gaining muscle that much harder.

 

[Bealost]

That is one way of doing it with a barbell, but that is not the only way.

 

[Lamel]

i thought hiit was supposed to be like 6-7 min tabata-style

I'm a beginner, 30 seconds of Sprint, 90 seconds jog. 8 cycles of that. You can do it for less time if your sprints are very long.

 

[Paper Tiger]

If you can run that far and fast I really don't think that running would be a huge issue for you. For 99% of people that would be an incredibly draining workout, I have a feeling that you are just in that much better aerobic shape then 99% of weightlifters. Even serious lifters use HIIT to improve conditioning. I would hate to see you drop running completely, I would suggest swapping one or two of your runs out with another form of cardio that will probably be harder for you. Swimming, or some sledgehammer work.

I would also say, if you aren't gaining weight you need to eat more. Working hard and eating a ton is the way to go, keep lifting, keep up some cardio, and eat like a horse.

I think you're right. I think part of the reason I think I'm plateauing is because I'm comparing my current rate of gain to the really fast gains I made when I initially started lifting. Obviously I can't keep that rate up, so I should just keep eating a ton. Switching out the running out for a new form of cardio occasionally is a good idea. Thanks.

 

[Paper Tiger]

Skip ahead to 3:50 of the video X-Frame posted earlier:

http://www.youtube.com/watch?v=Lj8xwMp-bq4

That's a solid breakfast. All meals should be similar throughout the day if you're trying to gain. 5:40 miles is damn fast in my book, will make gaining muscle that much harder.

Damn. This is why I've been relying on milk. It's far easier to get down calories by drinking than by eating. Good vid though.

 

[cuevas. PhD.]

I'm a beginner, 30 seconds of Sprint, 90 seconds jog. 8 cycles of that. You can do it for less time if your sprints are very long.

Make sure your heart rate isn't dropping too much. 90 seconds seems like too long of a rest period.

 

[abuC]

I've been reading about intermittent fasting since I'd like to lose weight, and what I don't quite get is lifting heavy on an empty stomach. I've done that by accident, and it's usually horrible, yet I read it's actually good for muscle growth. Anyone doing this? Im 254lbs, and would like to get down to around 220.

 

[fredrancour]

I've been reading about intermittent fasting since I'd like to lose weight, and what I don't quite get is lifting heavy on an empty stomach. I've done that by accident, and it's usually horrible, yet I read it's actually good for muscle growth. Anyone doing this? Im 254lbs, and would like to get down to around 220.

I read a little about this on the leangains website- it advocated a pre-workout protein shake pretty strongly, so i guess that makes a big difference. also, you eventually condition your body to expect food at whatever time of day you eat at.

 

[Lamel]

Make sure your heart rate isn't dropping too much. 90 seconds seems like too long of a rest period.

Well I get down to a jog...I don't know if that's too slow.

What would you recommend for a beginner? Perhaps lessen the time or amount of cycles or something?

 

[abuC]

I read a little about this on the leangains website- it advocated a pre-workout protein shake pretty strongly, so i guess that makes a big difference. also, you eventually condition your body to expect food at whatever time of day you eat at.

Thanks for the info, I'll have to buy some more proten since Im running low.

 

[Munin]

Skip ahead to 3:50 of the video X-Frame posted earlier:

http://www.youtube.com/watch?v=Lj8xwMp-bq4

That's a solid breakfast. All meals should be similar throughout the day if you're trying to gain. 5:40 miles is damn fast in my book, will make gaining muscle that much harder.

What the hell do I eat if eggs and bacon are really expensive where I live?

 

[Petrie]

What the hell do I eat if eggs and bacon are really expensive where I live?

Chicken, beef, etc. You have to realize taking care of your body is an investment, and cheaper in the long-term.

 

[Munin]

I know, it is just that eating that plate in the video every morning would cost me like 7 dollars per day. For breakfast alone. It is really the most frustrating thing for me here in Asia, cause I am still more or less on a student budget but all the things that are good for weight training, which are basically more staples of a Western diet, are expensive here - meat (except poultry), milk and milk-based products (cheese and yoghurt are ridiculously expensive), etc. I don't even want to imagine how much I would have to spend on food to maintain if I was really big.

 

[Zalasta]

I'll be heading overseas on an 18-day vacation soon. Plan on doing body weight exercises during my time there, but it'll be weird not lifting for 2 weeks. I hope I won't lose too much strength as a result!

Also, I've not been getting much sleep, too much dark souls, haha.

Alienshogun is a gamer? Who would've thought? Want to be my PSN/Live friend?

 

[cuevas. PhD.]

Well I get down to a jog...I don't know if that's too slow.

What would you recommend for a beginner? Perhaps lessen the time or amount of cycles or something?

The point of hiit is to keep your heart rate up, you just have to monitor it. Maybe yours is staying up at during those 90 seconds.

 

[Dash27]

What the hell do I eat if eggs and bacon are really expensive where I live?

Robb Wolf put together a good article on affording Paleo here: http://robbwolf.com/2011/09/21/paleo-is-expensive/

Cliffs Notes: Bulk is your friend. He mentions rice and coconut oil as a lot of calories to the dollar. I personally eat a lot of Oatmeal, which is not paleo, but is a pretty good calorie to dollar ratio I think. I'll have to check that when i get home...

 

[Petrie]

So I posted about this last week, but I continue to have issues with my left chest/neck/shoulder hurting when I bench press. My PR is 205 3x5, so today I went in planning to take it very easy, doing 135 3x5. Within 2 or 3 reps the pain showed up again. I don't really feel anything outside of bench pressing, so I think I'm simply pulled something and need to lay off the bench press for a week or so entirely. Does that sound like a solid plan? I know it fucks up my SS program a bit, but it's better than injury for sure.

In that time-frame, should I simply avoid lifting entirely or should I continue with the rest of my program Today I did my squats beforehand, but then left the gym after bench skipping Deads and pullups. I don't know if it was the right move, but better safe than sorry.

Thanks guys. As always.

 

[Dr. Feel Good]

Couple of questions:

I'll be trying the every other day routine in the OP and had a couple questions:

- Does anyone have a proper guide for form on squats, deadlifts, power cleans, and bent over rows?
- What's suggested for "arm work"?
- I'd like to be going to the gym 6 days a week. Sun/Tue/Thur for weights with some cardio. And Mon/Wed/Fri to do 45 minute of cardio and abdominal work. Will that be enough time to rest my muscles?
- What do people recommend for abdominal work? Planks and side planks have seemed to really push me, but I'm sure if that works out everything, or if I could be doing more?

Thanks in advance.

 

[OG Kush]

I know, it is just that eating that plate in the video every morning would cost me like 7 dollars per day. For breakfast alone. It is really the most frustrating thing for me here in Asia, cause I am still more or less on a student budget but all the things that are good for weight training, which are basically more staples of a Western diet, are expensive here - meat (except poultry), milk and milk-based products (cheese and yoghurt are ridiculously expensive), etc. I don't even want to imagine how much I would have to spend on food to maintain if I was really big.

where the hell do you exactly live in asia?

 

[Petrie]

Couple of questions:
- I'd like to be going to the gym 6 days a week. Sun/Tue/Thur for weights with some cardio. And Mon/Wed/Fri to do 45 minute of cardio and abdominal work. Will that be enough time to rest my muscles?
- What do people recommend for abdominal work? Planks and side planks have seemed to really push me, but I'm sure if that works out everything, or if I could be doing more?

Thanks in advance.

Abdominal work that often is silly. Your abdominals are no different than any other muscle group, and overtraining them that way is not going to be beneficial.

 

[Dr. Feel Good]

Abdominal work that often is silly. Your abdominals are no different than any other muscle group, and overtraining them that way is not going to be beneficial.

But it's every other day?

The OP routine has you doing squats every other day... so what's the difference?

 

[Lamel]

But it's every other day?

The OP routine has you doing squats every other day... so what's the difference?

Planks and side planks are good. Hanging leg raises (maybe with weights) are also good. Keep in mind squats and deadlifts also work your abdominals and core. Secondly, if you want to see visible abs, that's mainly diet.

 

[parrotbeak]

So I posted about this last week, but I continue to have issues with my left chest/neck/shoulder hurting when I bench press. My PR is 205 3x5, so today I went in planning to take it very easy, doing 135 3x5. Within 2 or 3 reps the pain showed up again. I don't really feel anything outside of bench pressing, so I think I'm simply pulled something and need to lay off the bench press for a week or so entirely. Does that sound like a solid plan? I know it fucks up my SS program a bit, but it's better than injury for sure.

In that time-frame, should I simply avoid lifting entirely or should I continue with the rest of my program Today I did my squats beforehand, but then left the gym after bench skipping Deads and pullups. I don't know if it was the right move, but better safe than sorry.

Thanks guys. As always.

Do you get the same pain when doing presses, db bench or flys?