Brolic Gaoler
formerly Alienshogun
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Here we go!
Gaf for the most part thinks CF is garbage. They seem to be correct. Good for him on his success.
Hey fitness gaf!
I have a question, I have been working out for about 1 year now and had AMAZING results at the beginning...I lost over 50lbs in 6 month and as of right now have increased my weight training amounts by over 50% on all exercises(granted I was a weak ass to start lol).
Right now I am just trying to cut and build ABIT more lean muscle! I currently weight between 180-185 and I am about 5'11" tall. I still have a gut(even though it's relatively small to what it was before) and this is my #1 goal before summer, to make this bitch disappear!
so far for diet has been relatively OK. I try to keep carbs low and protein high and to reduce fat & sugars as much as possible(except those times where that piece of chocolate makes me orgasm...). I am taking daily vitamin supplements(1 aday) and fish oil pills(2 aday) with protein shakes after the gym or as a snack before bed(about 35-40g of protein in each serving).
I play on 4 indoor soccer teams and I weight train between 3-5 times a week(some days I weight train then goto soccer or play 2 games of soccer in one night).
Anyways my question is what else can I do to cut and still have energy without feeling tired or lazy? I have been stuck at this weight for the last 4 month and it's driving me nuts!!
Thanks!!
I have a question, I have been working out for about 1 year now and had AMAZING results at the beginning...I lost over 50lbs in 6 month and as of right now have increased my weight training amounts by over 50% on all exercises(granted I was a weak ass to start lol).
Right now I am just trying to cut and build ABIT more lean muscle! I currently weight between 180-185 and I am about 5'11" tall. I still have a gut(even though it's relatively small to what it was before) and this is my #1 goal before summer, to make this bitch disappear!
so far for diet has been relatively OK. I try to keep carbs low and protein high and to reduce fat & sugars as much as possible(except those times where that piece of chocolate makes me orgasm...). I am taking daily vitamin supplements(1 aday) and fish oil pills(2 aday) with protein shakes after the gym or as a snack before bed(about 35-40g of protein in each serving).
I play on 4 indoor soccer teams and I weight train between 3-5 times a week(some days I weight train then goto soccer or play 2 games of soccer in one night).
Anyways my question is what else can I do to cut and still have energy without feeling tired or lazy? I have been stuck at this weight for the last 4 month and it's driving me nuts!!
Thanks!!
FallingEdge
Member
What is your current routine and can you be more specific on your diet? Like on a normal day, what are you eating?
A27_StarWolf
Banned
I have yet to encounter anyone in the fitness community who things Crossfit is garbage. Even if people don't do it, they don't disrespect it.
So tell me why its "garbage"
So tell me why its "garbage"
Just do a quick skim of this thread, the reasons are all throughout it.
A27_StarWolf
Banned
Do you really got to do the crossfit thing here, guys?
Some reading: http://www.70sbig.com/blog/2011/12/whats-the-deal-with-crossfit/
Some reading: http://www.70sbig.com/blog/2011/12/whats-the-deal-with-crossfit/
cuevas. PhD.
Member
It's not garbage per se, it's that the trainers who run it turn it into dangerous garbage.
A27_StarWolf
Banned
I'm not trying to intentionally piss people off.
I'm being serious. I've not heard of this hatred of Crossfit, I know one of the biggest complaints are that people compromise technique for speed, but all the Crossfit I've been exposed to, with my cousin who is certified, has been if you don't have the technique and can't do it safely, than you aren't doing it at all.
I see, so Crossfit is not dangerous, but bad trainers are.
Well the way my cousin runs his gym is he does personal training with crossfit, every class or session is started out with technique and form and improving on that, he then proceeds to his WOD, he does not follow the Crossfit site's, then review technique. He also offers nutrition seminars.
I got the chance to try one of the "Paleo Kits" he carries now and I can honestly say this stuff is delicious and amazing for you.
That doesn't make Crossfit garbage, that makes the trainers and the people running that particular gym garbage.
My experiences with Crossfit are nothing like Fitness-GAF makes it out to be.
In fact, Crossfit has its roots in Starting Strength and nowadays Conjugate Strength and any trainer worth their lick will teach proper form and technique over anything.
If I replace the name Greg Glassman with "Mark Rippetoe", would anybody object?
In any forum, podcast, or blog post I read there's serious reservations against CrossFit. Shy of CF boards themselves of course.
One end of the spectrum is K-Star's San Fran gym and on the other are horror stories of trainers knowing less than the book-certified personal trainer -- except CrossFit involves Olympic lifts and not machines.
I have 2 friends that just started - $175 a month for it. I think it's absolutely nuts but I'm sure a lot of people enjoy it (so long as they don't get hurt) and that's not my business.
The big thing to determine are the goals of the trainee. CrossFit is more of a jack of all trades but a master of nothing -- although I can't deny I can't get behind a system that calls for trainees to do 10x10 of deadlifts like my friends told me they did. No athlete would ever train with CF I feel like.
One end of the spectrum is K-Star's San Fran gym and on the other are horror stories of trainers knowing less than the book-certified personal trainer -- except CrossFit involves Olympic lifts and not machines.
I have 2 friends that just started - $175 a month for it. I think it's absolutely nuts but I'm sure a lot of people enjoy it (so long as they don't get hurt) and that's not my business.
The big thing to determine are the goals of the trainee. CrossFit is more of a jack of all trades but a master of nothing -- although I can't deny I can't get behind a system that calls for trainees to do 10x10 of deadlifts like my friends told me they did. No athlete would ever train with CF I feel like.
A27_StarWolf
Banned
This is interesting, I hope anything I bring up on the subject of Crossfit won't start any fights, I'm not here for that.
So what you are saying is Crossfit is more for people who just want to be fit?
Interesting, because I guess I would call my cousin's crossfit style "targeted" I suppose. I'm an avid Ultimate Frisbee Player, and he has been tailoring what I do in his gym to help with that.
No, not at all. It really depends what your goal are.
My brother has been going to crossfit for a year now and is a man of steel. I'm insanely jealous of his build right now, he is off the charts. He's something like 6'5 235lbs with 11% body fat at 38 years old. He goes a few days a week.
I think its a waste of money, I could get similar results doing other things for less money ... IF I was motivated enough (which I'm working on). Money isn't an issue for my brother, he's got plenty of that.. so thats why I thought he blew it on Crossfit. But when I asked him why he spent the insane money every month (him PLUS his wife) he told me it was the best stress relief he's ever found. He works a 100% commission based commercial real estate job, which as to provide for a family of 4, 2 houses, trips out of state, and his wife doesn't work so she can stay home with the kids. He told me that after decades of going to the gym, running outside, and just about every routine he'd ever tried, that Crossfit fit him like a glove. That going to class and getting the shit kicked out of him in a group routine was more stress relieving than anything he'd ever done.
Granted after about 6 months of crossfit he had only really leaned out, sort of grossly. But the last 6 months he has stacked on the meat and I'm fucking way pissed how good he looks.
It works for him, and it works beyond well.
I think its a waste of money, I could get similar results doing other things for less money ... IF I was motivated enough (which I'm working on). Money isn't an issue for my brother, he's got plenty of that.. so thats why I thought he blew it on Crossfit. But when I asked him why he spent the insane money every month (him PLUS his wife) he told me it was the best stress relief he's ever found. He works a 100% commission based commercial real estate job, which as to provide for a family of 4, 2 houses, trips out of state, and his wife doesn't work so she can stay home with the kids. He told me that after decades of going to the gym, running outside, and just about every routine he'd ever tried, that Crossfit fit him like a glove. That going to class and getting the shit kicked out of him in a group routine was more stress relieving than anything he'd ever done.
Granted after about 6 months of crossfit he had only really leaned out, sort of grossly. But the last 6 months he has stacked on the meat and I'm fucking way pissed how good he looks.
It works for him, and it works beyond well.
Crossfit is fine. Some people are overzealous about it and do stupid shit like thrusters and C/Js for reps when form gets really, really spotty. It shouldn't be restricted as a conversation topic.
You're supposed to fire a Kamehameha. But really, on hard exercises, you use the valsalva maneuver.
It really does seem insanely overpriced.
FallingEdge
Member
Brolic Gaoler
formerly Alienshogun
I loled
That's pretty good, did you not see the hip thrust on that squat!?
Depends on the exercise and intensity of your lifts, a rule I generally follow is 1 min.
Brolic Gaoler
formerly Alienshogun
The heavier I've gotten the longer the breaks, also the harder the lift the longer the break.
I used to wait 1 to 2 min for bench. Now that I'm at 320 3x5 I wait anywhere from 3-5 minutes between sets.
Squats/deads I wait about the same length as well.
Press I wait about 3 minutes between sets.
All assistance exercises only get 1 minute break, if that.
I would also like to know the answer to this question. Does it depend on how heavy you lift? If you're just starting out and lifting relatively light, are longer breaks not necessary?
EDIT: Totally missed the answers above me. Next time I'll refresh before posting.
You want your rest periods to be just enough so that you can nail all your scheduled lifts for that exercise.
If you're going 3x5 (straight sets) at 300 pounds and do 300x5 first but can only do 3 reps the second time -- you need to rest longer. Conversely, you don't need to be resting for 5 minutes if you can complete your sets in 2 with good form and not to failure.
Most likely, you'll need to rest a bit longer between sets the heavier your weights get.
If you're going 3x5 (straight sets) at 300 pounds and do 300x5 first but can only do 3 reps the second time -- you need to rest longer. Conversely, you don't need to be resting for 5 minutes if you can complete your sets in 2 with good form and not to failure.
Most likely, you'll need to rest a bit longer between sets the heavier your weights get.
I got the chance to try one of the "Paleo Kits" he carries now and I can honestly say this stuff is delicious and amazing for you.
oh shit where can i get these?
my work outs are usually as follows:
day 1 back, biceps & core
day 2 chest, triceps & shoulders
day 3 legs all day (I usually do this on days I do not have soccer and have a days rest before next game)
for weights I usually do exercises that use multiple muscles and finish with exercises that work specific muscles(this I do mainly for my arms or legs)
Cardio usually is made up of one 50 minute game of soccer where its pretty much interval training(go hard for about 2 minutes, rest a minute and reset) but if I have 2-3 days between games I go on the elliptical and do 1 hour on hill climb.
Diet I am doing the following 80-90% of the days
breakfast is usually tea with a sausage bagel which consist of a whole wheat bagel, sausage, 1 egg and cheese.
morning/afternoon snack is either 2 pieces of fruit(apple or pear + banana) OR a protein shake(35-40g)
lunch is a salad + 1 chicken breast(roasted) OR steak(made in george foreman grill) + salad
dinner is usually rice + either chicken/beef(persian culture crap of eating rice). Rice portion is usually about 1/2 cup to 1 cup cooked, but it's white rice.
and then snack before bed if I have it is a protein shake(I dont do this all the time).
Okay, I know jack all about lifting, but this just looks like someone asking for an injury to me.
A27_StarWolf
Banned
Nice try, Steve
A27_StarWolf
Banned
What?
Thats not a parody????
I find my second sets a bit worse than first sometimes.
Think I might move back to SS for a month or two (with some added accessory stuff). Need to get rid of my stubborn belly fat though.
Edit: quick question. If you can't add weight to your lift every session, does that mean SS is no longer for you? Or do you just deload?
If you attempt to increase in weight and yet can't meet the reps after 2-3 times in the gym I'd say it might be time to first deload that lift, yes.
However, there are other factors such as how much sleep you are getting, how much food you are eating, stresses, etc that could affect your performance in the gym so you need to keep those in mind too.
If you're over-reaching in general which is causing you to feel tired more often, lack of interest in going to the gym, nagging pains, etc it might be that time off and reseting from a deload is what you need.
Well, we need more specifics about your routine to help, but it sounds like it likely doesnt have enough of the compound lifts it should.
Your breakfast needs some work. Add more eggs. Lose the bagel and cheese.
So, let me make sure I'm getting all this right. You're a soccer player looking to lose body fat. You train body builder style, while may not best given your sport.
Your diet is...troublesome to say the least. You eat 4 very small meals, the caloric intake and macros I'm not entire sure of, with a protein shake at the end. What seems to be the issue is this huge amount of work and this little amount of food.
http://www.bodyrecomposition.com/fat-loss/what-defines-cardio-in-terms-of-too-much-qa.html
http://www.bodyrecomposition.com/fat-loss/not-losing-fat-at-20-deficit-what-should-i-do-qa.html
You mentioned that you wanted to burn some fat and gain some muscle. That's probably not going to happen at the same time, and if it does, it will happen very slowly. Where exactly are your lifts around? (Squat, Press, Deadlift, Bench, etc), and how has your conditioning been?
And because xfit certifies hundreds of trainers a year, there are dozens of shitty boxes. It can be difficult for an exercise beginner to figure out whether their box is one of the shitty ones. Even the worst box is going to have any untrained slob panting like a dog and dripping sweat post workout, and plenty of ignorant people think of those things as signs that they worked hard. The lucky ones will escape before they get a slap tear or shave the skin of their palms off.
Xfit doesn't protect their brand, there's too many shitty boxes, and even good boxes are sort of garbage when they rely on main site WOD programming. The best xfit gyms have xfit equipment but do strength focused programming, Olympic lift training and hard conditioning a few times a week.
Rippetoe is an ancient, cranky asshole that runs a small Texas gym, published a few books and is active on the internet. He might be an abrasive piece of shit, but he's not trying to fool you, or get you to pay him thousands of dollars for a certification, or getting ESPN 8 to broadcast people doing lat pull overs.
For all your New Years Resolutioners: http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.html
Jason's Ultimatum
Member
I saw quite a few new people at the gym yesterday morning.
Time to show off my upside down one finger pushup.
Time to show off my upside down one finger pushup.
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