Support NeoGAF

[TheFatOne]

So GAF I messed up my knee and my back 2 weeks ago. I haven't lifted since then, but I'm ready to lift again. How much weight will I lose from my lifts?

 

[Trey]

What protein powder (and other supplements) would you all recommend to complement a diet and training regimen whose goal is to gain ~20-25 lbs of muscle mass?

 

[cuevas. PhD.]

So GAF I messed up my knee and my back 2 weeks ago. I haven't lifted since then, but I'm ready to lift again. How much weight will I lose from my lifts?

How did you injure yourself?

 

[Petrie]

Alright guys I have a problem.

I am back home from college, so I have no gym. All I have is a bench at home, that goes up to 90 lbs in weight, so I can't do the major exercises like squats, deadlifts and bench press. I mean I can do high rep, low weight, but that isn't what starting strength is about.

I am at home until January 15, do you guys have any suggestions on bodyweight/low weight exercises I can do? I mean I guess I can work out for "size" instead of strength like bodybuilders, but I don't know how it would effect my gains.

Btw, 90 lbs is enough for me to do Shoulder Press (for now), barbell curls....that's about it.

Edit: Ha, didn't see Petrie's above post, it's basically the same as mine.

That's awesome. Yep. Same question!

 

[entremet]

Moving away from just strict PRs. I'd like to hit 10 percent BF.

I do want to focus on my conditioning. Still too early. I usually use January to reflect on the year and set my goals in February.

But...

Squat 315x5
Bench 220x5
DL 400x5
OHP 180x5

 

[HarryHengst]

So GAF I messed up my knee and my back 2 weeks ago. I haven't lifted since then, but I'm ready to lift again. How much weight will I lose from my lifts?

In two weeks time? Not much, perhaps a few pounds at most? However, you dont want to take any chances with injuries, especially back injuries, and should probably lower your lifts a bit to see how your back and knee are feeling instead of trying to set a new PR on your squats.

 

[goldenpp72]

so I finished the beginner routine today but it felt.. short, easy only relative to the amount of stuff I ended up doing. What sort of gains could be expected when eating a healthy high protein/complex carb diet on top of a lot of milk as stated in the op, muscle and fat wise, strength wise. Is it normal to gain strength the first week? Month? Will it be 50/50 fat/muscle gain or some other ratio (guesswork I know).

I'm trying to setup about what I should expect here, so I know if I need to reduce or increase food, change things up, etc.

Thanks for all the help, I did enjoy the routine though I feel I might be too timid on the squat rack in terms of how deep I let myself go down, I need to learn proper technique on the squats.

 

[MjFrancis]

If it feels easy at first, that's normal. As you increase the weight it will become more demanding and adaptation will occur, provided you're diet is on track as well. You should notice strength gains from week to week. Maintain that as long as you can.

 

[Mr.City]

so I finished the beginner routine today but it felt.. short, easy only relative to the amount of stuff I ended up doing. What sort of gains could be expected when eating a healthy high protein/complex carb diet on top of a lot of milk as stated in the op, muscle and fat wise, strength wise. Is it normal to gain strength the first week? Month? Will it be 50/50 fat/muscle gain or some other ratio (guesswork I know).

I'm trying to setup about what I should expect here, so I know if I need to reduce or increase food, change things up, etc.

Thanks for all the help, I did enjoy the routine though I feel I might be too timid on the squat rack in terms of how deep I let myself go down, I need to learn proper technique on the squats.

That's good that if felt short and easy. The first week or so is for learning the movements. The following weeks are about learning to do them heavy. As the weight on the bar increases, things will no longer become easy. If the weight on the bar is going up, you are getting stronger.

As for learning how to squat, Mark Rippetoe's Starting Strength is a wonderful book about learning the big lifts. Aside from that, you are worrying and analyzing this whole muscle gain thing too much.

 

[goldenpp72]

That's good that if felt short and easy. The first week or so is for learning the movements. The following weeks are about learning to do them heavy. As the weight on the bar increases, things will no longer become easy. If the weight on the bar is going up, you are getting stronger.

As for learning how to squat, Mark Rippetoe's Starting Strength is a wonderful book about learning the big lifts. Aside from that, you are worrying and analyzing this whole muscle gain thing too much.

Well while I was doing the lifts it wasn't easy at all, in that I know if I tried to increase the weight I would have failed. Though i do question how well i'm doing the form of squats as I mentioned.

Just when I was done I didn't feel that drained, not sore at all. I may have a beginner body but i've actually worked out for at least a couple years worth, just not with good (enough food) dieting.

 

[MjFrancis]

That's a big fallacy and one of the reasons a lot of beginners stall out of the gate - that they have to beat themselves up and feel like they got run over by a truck after every workout as a measure of progress.

 

[goldenpp72]

Well obviously i'd love to have less pain and more gain, I just know i've worked much harder before.

That's not to say I quit this of course, i'm going to give it a shot. I ordered some whey protein to flavor my milk so i'll be drinking lots of that too But to say i'm afraid of getting fat rather than gaining muscle/strength is an understandment. Paranoia maybe, but I was not born blessed.

 

[kehs]

Well obviously i'd love to have less pain and more gain, I just know i've worked much harder before.

That's not to say I quit this of course, i'm going to give it a shot. I ordered some whey protein to flavor my milk so i'll be drinking lots of that too But to say i'm afraid of getting fat rather than gaining muscle/strength is an understandment. Paranoia maybe, but I was not born blessed.

Define "pain" soreness is the last indicator you should use for a good workout.

 

[Mr.City]

Well while I was doing the lifts it wasn't easy at all, in that I know if I tried to increase the weight I would have failed. Though i do question how well i'm doing the form of squats as I mentioned.

Just when I was done I didn't feel that drained, not sore at all. I may have a beginner body but i've actually worked out for at least a couple years worth, just not with good (enough food) dieting.

http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html

Here are some good articles about easing into a good diet and establishing good dietary habits while under the bar. What's your previous training history been like?

 

[goldenpp72]

http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html

Here are some good articles about easing into a good diet and establishing good dietary habits while under the bar. What's your previous training history been like?

When I was about.. 17, 18 I worked out for maybe 2 years, I did a lot of heavy lift routines following the ast (Max OT) principles. Having followed the regimen strictly I saw little result, only to find out that while I got lean, I was apparently eating far too little to gain much muscle, as a result I gained a bit of muscle in my legs and barely anywhere else. That gym closed down and I was in the middle of nowhere at the time, then I started a career that had me traveling tons, put on some weight, then in the last year I cut off about.. 30-35 pounds, down to 155. Being at that weight I STILL have a bit of a gut, and I decided well, i'm skinny on the arms/legs/etc, and maybe i could get back into gyming and this time with a proper diet to accomplish muscle gain hopefully.

That said, I did work out alone, if I was doing a movement wrong no one told me, so i'm trying to reframe my mind into more, I may think I know shit but I may not know shit. I'm willing to try something new as obviously what I once did did not work, be it because the workout was insufficient or because I didn't eat well enough, or both. Just, I used to be truly skinny, 120-130, i'm still at 155-160 and know I could stand to lose some bodyfat, but I also know you can cut weight easier with more muscle, etc, and figured this would be a healthy time to start. I Appreciate the links, will read em right now. i'm trying to really get my mind framed right for what's to come to ensure success, I want to make this a lifestyle I'm determined to keep, but working out for 1-2 years with barely any results at this point is counter productive obviously, I want to be open minded to new knowledge since I do tend to find one thing that works and think, i'll just do that forever even if it's not doing anything anymore, heh.

 

[X-Frame]

Pro-Tip: Jogging in circles around the gym parking lot burns 5% more calories than anywhere else.

 

[Mr.City]

When I was about.. 17, 18 I worked out for maybe 2 years, I did a lot of heavy lift routines following the ast (Max OT) principles. Having followed the regimen strictly I saw little result, only to find out that while I got lean, I was apparently eating far too little to gain much muscle, as a result I gained a bit of muscle in my legs and barely anywhere else. That gym closed down and I was in the middle of nowhere at the time, then I started a career that had me traveling tons, put on some weight, then in the last year I cut off about.. 30-35 pounds, down to 155. Being at that weight I STILL have a bit of a gut, and I decided well, i'm skinny on the arms/legs/etc, and maybe i could get back into gyming and this time with a proper diet to accomplish muscle gain hopefully.

That said, I did work out alone, if I was doing a movement wrong no one told me, so i'm trying to reframe my mind into more, I may think I know shit but I may not know shit. I'm willing to try something new as obviously what I once did did not work, be it because the workout was insufficient or because I didn't eat well enough, or both. Just, I used to be truly skinny, 120-130, i'm still at 155-160 and know I could stand to lose some bodyfat, but I also know you can cut weight easier with more muscle, etc, and figured this would be a healthy time to start. I Appreciate the links, will read em right now. i'm trying to really get my mind framed right for what's to come to ensure success, I want to make this a lifestyle I'm determine to keep, but working out for 1-2 years with barely any results at this point is counter productive obviously, I want to be open minded to new knowledge since I do tend to find one thing that works and think, i'll just do that forever even if it's not doing anything anymore, heh.

I can see that you're worried about not progressing. I used to have the same issue, however something like The Beginner's Routine/ Starting Strength/ whatever type of LP program there is works pretty fast, adding weight to the bar workout to workout.

 

[parrotbeak]

Pro-Tip: Jogging in circles around the gym parking lot burns 5% more calories than anywhere else.

I do laps around the benches.

Ah fuck, my back fucking hurts.

 

[balddemon]

Man I love deadlifts. Forgot what the exact progression was but the work sets went something like this: 225x5, 245x5, 275x5, 305x3, 315x1. I may start out with 275 on Thursday. But damn I love doing these.

 

[TheKaeptain]

Guys, some freak shit happened today. I was doing a warm up set of deadlifts and I got a cramp in my right ass cheek. I had to stop lifting.

I had way too much soda this past weekend.

 

[Buckethead]

Alright, here's the score.

I've had a good year fitness wise. Dropped some weight that I needed to but the work is not done.
Goal for 2012 is to get rid of the rest of the gut, strengthen my core, and most important to me - build strength and mass on my arms. Scrawny as fuck right now.

Somewhat recent pic of me: (HERE)

I'm eating around 45g carbs a day and that's pretty much where it's going to stay. Can't do much better than that.
Fat/Carb/Protein ratio: 49%/16%/35%. Protein Shake everyday post workout. Drinking a good amount of water. Diet soda is a vice but trying to tone it down.

Here's the two different workouts I've been doing recently. Everything 3 set, 5-7 reps.

Workout 1:
-Barbell Bench
-Dumbell Bench Decline
-Incline Bench 'machine'
-Arnold Press
-Dumbbell Pullover
-Barbell Pullover

Workout 2:
-Barbell Preacher Curl
-Barbell Curl Overhand
-Dumbbell Curl
-Dumbbell Overhead Tricep Extension
-Cabel Pulldown
-Cabel Bent Tricep Extension

- Sprints 10 min on days I lift
- Endurance running 20 min days I don't lift

Here's a routine that was suggested to me (CLICK HERE FOR LINK)
Thoughts on this? ^^

Give me the full thrust of your advice, Fitness-GAF. Want to achieve my goals and hit the ground running.

Help me Obi Bro Kenobi, you're my only hope.

 

[mooooose]

Trying to lose the muscle I gained while losing the fat I also gained.

Eating:

4 eggs + shake

wrap of turkey with some ranch or salsa

Chicken and steamed broccoli

Shake

That's about it. Still kinda hungry. I'm a big pasta guy so going low carb has been pretty hard. Just started, haven't seen results yet. Does this look good to everybody? How can I help my hunger? It feels mostly like carb urges...

 

[Darkman M]

Why are you trying to lose muscle? Or did you just mistype?

 

[mooooose]

Typo, meant keep. It's late haha.

 

[Darkman M]

Typo, meant keep. It's late haha.

Figures, it doesn't look bad imo, i tend to down another shake if im feeling hungry.


edit: Some almonds or peanut butter helps the craves too.

 

[Mecha_Infantry]

Trying to lose the muscle I gained while losing the fat I also gained.

Eating:

4 eggs + shake

wrap of turkey with some ranch or salsa

Chicken and steamed broccoli

Shake

That's about it. Still kinda hungry. I'm a big pasta guy so going low carb has been pretty hard. Just started, haven't seen results yet. Does this look good to everybody? How can I help my hunger? It feels mostly like carb urges...

Without doubt you need two shakes, morning and evening as you are, BUT use them as a supplement rather than a replacement. Use the last one with milk for slow digestion through the night, and try and eat some cottage cheese if you aren't using casein protein

Secondly when maintaining (I call it maintain when you try and keep muscle whilst slowly cutting) you need to up your protein. So I don't know how much meat you are eating, but increase it. Carbs are OK to eat in low levels on a low carb diet, remember to make the rest up with fibrous green veggies, drink water or milk more.

Only thing I would say is you probably need 2 more meals

Anyway my goals:

OHP: 265 x5 (currently 231)
Bench: 380 x 5 (currently 350)
Dead: 320 x8
Squat: 220 x8

Currently suffering from 2 bulged disks, so my dead and squats are non existent right now. Hopefully I can incorporate them again and get my strength up so I can compete again end of this year!

But since I am not strength building, and going for mass I think my personal size, fat control, etc is going to be a lot more important

 

[Mr.City]

Alright, here's the score.

I've had a good year fitness wise. Dropped some weight that I needed to but the work is not done.
Goal for 2012 is to get rid of the rest of the gut, strengthen my core, and most important to me - build strength and mass on my arms. Scrawny as fuck right now.

Somewhat recent pic of me: (HERE)

I'm eating around 45g carbs a day and that's pretty much where it's going to stay. Can't do much better than that.
Fat/Carb/Protein ratio: 49%/16%/35%. Protein Shake everyday post workout. Drinking a good amount of water. Diet soda is a vice but trying to tone it down.

Here's the two different workouts I've been doing recently. Everything 3 set, 5-7 reps.

Workout 1:
-Barbell Bench
-Dumbell Bench Decline
-Incline Bench 'machine'
-Arnold Press
-Dumbbell Pullover
-Barbell Pullover

Workout 2:
-Barbell Preacher Curl
-Barbell Curl Overhand
-Dumbbell Curl
-Dumbbell Overhead Tricep Extension
-Cabel Pulldown
-Cabel Bent Tricep Extension

- Sprints 10 min on days I lift
- Endurance running 20 min days I don't lift

Here's a routine that was suggested to me (CLICK HERE FOR LINK)
Thoughts on this? ^^

Give me the full thrust of your advice, Fitness-GAF. Want to achieve my goals and hit the ground running.

Help me Obi Bro Kenobi, you're my only hope.

Well, let's see here. You want to lose your gut but build strength and mass in your arms. Your routine includes no squats or deadlifts, and you're trying to get bigger and smaller at the same time. Perhaps it's time to read (or just read) the OP.

Also, not to pour any cold water on this endeavor, but your routine just looks like a bunch of upper body lifts put together.

EDIT: I see you're going low carb too. Well, without that insulin, you won't be building that much mass.

 

[Mr.City]

Trying to lose the muscle I gained while losing the fat I also gained.

Eating:

4 eggs + shake

wrap of turkey with some ranch or salsa

Chicken and steamed broccoli

Shake

That's about it. Still kinda hungry. I'm a big pasta guy so going low carb has been pretty hard. Just started, haven't seen results yet. Does this look good to everybody? How can I help my hunger? It feels mostly like carb urges...

Well, without knowing how much you weigh or your training history or the amount of food that you're eating, it's hard to say whether that's enough or not. If you're losing weight, then you should really monitor your calories and your micronutrients so you have an idea of what's going on.

 

[Buckethead]

Also, not to pour any cold water on this endeavor, but your routine just looks like a bunch of upper body lifts put together.

EDIT: I see you're going low carb too. Well, without that insulin, you won't be building that much mass.

That's fine there was a couple things I forgot. But thats why I'm looking for a good routine. Click the link and tell me what you think of that one.

Also how many calories should I be shooting for/how many carbs while bulking up?

 

[Petrie]

That's fine there was a couple things I forgot. But thats why I'm looking for a good routine. Click the link and tell me what you think of that one.

Also how many calories should I be shooting for/how many carbs while bulking up?

There is no need to click your link and look, he told you where to find a good routine. In the OP. If you aren't willing to help yourself, it isn't his job to do so.

*edit*

Went ahead and looked. As expected, you posted a routine focused on isolation instead of full body compound lifts. Go read the entire OP, pick a beginnner routine, then live it for at least the next 6 months.

 

[cuevas. PhD.]

That's fine there was a couple things I forgot. But thats why I'm looking for a good routine. Click the link and tell me what you think of that one.

Also how many calories should I be shooting for/how many carbs while bulking up?

You should try to at least get to 250g carbs on your lifting days and 500 calories above maintenance. You can cut back on your off days.

And yes, read the OP.

 

[Cheeto]

Forgot my shoes leaving the house this morning... so I bought some

 

[deadbeef]

I piddled around with isolation routines for YEARS and made very slight progress. Don't make that mistake. Do compound exercises with increasingly HEAVY weight.

 

[FallingEdge]

Exactly. There is nothing wrong with isolation exercises as they do have a place but they should be complimenting your compound lifts.

 

[Buckethead]

You should try to at least get to 250g carbs on your lifting days and 500 calories above maintenance. You can cut back on your off days.

And yes, read the OP.

Thanks for the least dickish answer.
Read it several times and doing it again now.

Asking for help requires humility and vulnerability I don't know why some of you insist upon being smug assholes about it.

Sometimes it takes awhile to understand or you forget. Jesus.

I piddled around with isolation routines for YEARS and made very slight progress. Don't make that mistake. Do compound exercises with increasingly HEAVY weight.

Thanks.

 

[Cheeto]

Thanks for the least dickish answer.
Read it several times and doing it again now.

Asking for help requires humility and vulnerability I don't know why some of you insist upon being smug assholes about it.

Sometimes it takes awhile to understand or you forget. Jesus.


Thanks.

The same questions get asked extremely frequently, you can understand how some people get impatient.

 

[Attackthebase]

Damn being back home for the break, it's been wrecking my time from boxing. It's too far for me to rock climb either, so that's out for a form of exercise. I might go back to our small little gym today, though it'll be weird returning to that. At least, I know what to focus on: triceps, biceps and some running.

Anyway, I need to better my meals intake, so I can become stronger. I've read some of the posts here, so I'm a little worried of how to eat enough meals to see the results. I'm a college students, and I usually only eat two meals a day (1500-2000 calories a day, if that). Any suggestions of how I can raise this bugger a little more without drinking milk outright, or do I just need to eat more protein and not worry about calories?

 

[FallingEdge]

Thanks for the least dickish answer.
Read it several times and doing it again now.

Asking for help requires humility and vulnerability I don't know why some of you insist upon being smug assholes about it.

Sometimes it takes awhile to understand or you forget. Jesus.


Thanks.

I'm generally curious as to where someone was being a smug asshole. I personally thought the advice given was straight forward without being condescending.

 

[Brolic Gaoler]

Thanks for the least dickish answer.
Read it several times and doing it again now.

Asking for help requires humility and vulnerability I don't know why some of you insist upon being smug assholes about it.

Sometimes it takes awhile to understand or you forget. Jesus.


Thanks.

Nothing that was posted was smug. You also only got 3 replies and none of them were that "bad."

Quit wearing your heart on your sleeve.

The same questions get asked extremely frequently, you can understand how some people get impatient.

Exactly.

 

[MjFrancis]

What's the consensus on stretching? I believe there was a post a few pages back that said stretching develops flexibility minus the strength and that's bad or something along those lines.

Is stretching good after a day's session of weight lifting or not at all?

The idea of attaching strength to flexibility was grabbed from Pavel Tsatsouline's book Relax into Stretch. That's not to say in any authoritarian way that flexibility without strength is bad, but that flexibility with strength is better.

There's a lot to be gleaned from Pavel's book (and the accompanying title Super Joints), but I've been able to utilize the stretching advice from Convict Conditioning 2 much more consistently. It's specifically because of the Trifecta, a set of three simple static movements that puts the joints through a varied range of motion and actively stretches just about the entire body in less than two minutes. The book advises bridge holds, L-sits & twist holds for twenty seconds apiece. Three holds, hence the Trifecta moniker. Progressions are available for every skill level so an appropriate level of stretch and movement can be achieved without unnecessary fatigue.

Aside from this stretching regimen being simple and concise, it's also important that all of the positions require active muscle contractions, adhering to the strength-led flexibility mantra. Doing a bridge hold requires active contraction of the posterior chain while passively flexing the anterior chain of muscles (all the while opening up the joints), while L-sits perform these vise-versa and twist holds iron out the rest.

I perform a sequence of all three holds once or twice a day and feel much better for it. I'll attend to certain areas with more specificity as I see fit, but for general stretching this is my bread and butter.* The Trifecta distills the best ideas from yoga and western stretching into one convenient package.

* I don't know why I continue to use this idiom since neither bread nor butter remain staples of my diet. But there you go.

 

[Petrie]

I'm generally curious as to where someone was being a smug asshole. I personally thought the advice given was straight forward without being condescending.

I think he meant me, but I simply can't stand when someone is told "find a routine in the OP" after being told there's isn't good, and instead of listening, they say "but what about this one?".

Everything you need is in the OP, and I don't think it is dickish to say "go find the answers in the OP", but whatever.

 

[Brolic Gaoler]

I'm looking to get a case for my Iphone so I don't have to worry about the headphone cord getting pulled back down (it's currently in my pocket, so I have to keep readjusting the cord, also it falls out when I do shit that requires me to lay down). What do you guys use? I thought about those arm holders, but I don't want anything getting in the way.

 

[parrotbeak]

* I don't know why I continue to use this idiom since neither bread nor butter remain staples of my diet. But there you go.

Meat and eggs are your bread and butter?

 

[MjFrancis]

Unless the person is a regular and I have a solid idea of what their foundation is, I don't like answering anything not formatted like the OP instructs. The advice given can be just as sloppy as the question if this isn't the case.

That, and submitting questions formatted like how the OP has it tells me that the poster probably read the OP and needs some specific clarification and/or support.

 

[MjFrancis]

Meat and eggs are your bread and butter?

I could very well replace the phrase with steak and eggs and confound everyone around me.

 

[TheKaeptain]

I gained four pounds this week from eating. You have to hate holiday time.

Spoiler

yeah I know water weight.

 

[deadbeef]

Hey I wasn't being a dick.

 

[Buckethead]

The same questions get asked extremely frequently, you can understand how some people get impatient.

Yes, I can see how it can be irritating but the opposite is just as true.

Most people giving out information are in positions of power both in strength and knowledge.
Therefore they must be acutely aware of the bro-science and level of disinformation that occurs on a regular basis.
Similarly, they should also realize that changing one's habits, diet, etc. is a process. Not everyone gets it Day 1 and even then it still takes time to refine and perfect. You aren't the best professional the day after you graduate college just because you learned a lot of shit.

Point being, the intention is nice but settle down or else you're physically strong but mentally weak and in no position of giving advice.

Quit wearing your heart on your sleeve.

Maybe I'm overreacting to someone's verbiage but you can shove this attitude right up your ass, friend.

Try growing up overweight without a dominant father figure, enduring the abuse and derision of your classmates and "friends" before you lecture me about sensitivity.
If I inferred something into someone's post and I'm wrong, then I'm wrong, but this lack of understanding is as "bro" as the bad advice you all so deeply hate.

I read in the OP that there's no perfect routine and everyone's different, so perhaps there's no perfect or uniform way of interpersonally communicating and you need to tailor your approach to each person? Perhaps, but that's only reasonable.

I think we all learned something today... that no matter how strong we get... we still need to exercise our empathy muscles...

That, and submitting questions formatted like how the OP has it tells me that the poster probably read the OP and needs some specific clarification and/or support.

I posted it awhile ago but you're correct. I'll try to be more mindful of everyone in the future.

Here it is:


Age: 23
Height: 5'11
Weight: ~190
Goal: 175
Current Training Schedule: See above post
Current Training Equipment Available: Pretty much everything sans kettle bells
Comments: Fat on stomach an issue, arms are small.

 

[Esch]

Started Convict Conditioning. Really enjoying how it levels up progressively. Although I can do one handed pushups and such, i'm really going to start from the base level so i can perfect my form.

 

[MjFrancis]

Buckethead, many of us aren't half as aggressive as our posts may seem. Think of it as the tough love of a zen master smacking his students on the back when they doze off while meditating. It's not out of spite.