Support NeoGAF

[Brolic Gaoler]

What makes you say that? If it were form, why would it not bother me up until this point, and then suddenly change?



Haven't seen a doctor. My dad is a surgeon and my mom a nurse, so I normally wait a bit to see if it might clear up on its own, then talk to them. They both advised me to just rest, ice it if needed, and take Advil. If it's still lingering in a couple more weeks, time to see a doctor.

I've watched videos and I have my training partner keep a close eye on my form. Granted, he's the same level of lifter as me, so he's no expert. I tweaked it doing a set of 225, which was a PR for my work sets. I had previously had to deload at 215 and I worked my way back up. I only felt the soreness the next day, not acutely or anything during the actual lift.

I definitely want to record all of my lifts sometime soon to have you guys critique. For squats right now, though, as I said I can't even do a set with just the bar without feeling my hip flexor flare up so I don't think a video would be helpful. Is the hip-flexor not considered part of the hips? You list off those body parts for the squat as if my injury doesn't seem consistent with what a squat should be hitting/working/affecting.

To answer your final question, no I don't think it was too heavy too fast, and I don't think it was cause primarily by a major form issue. It is possible that on that particular set I compromised my form for one reason or another and that caused the injury, though.

Yeah, just take time off and do body weight for an extended period. I would then completely reset (back to bar) my weight and work from there ensuring the pain doesn't return.

And to answer your question about hip flexor. Yeah, it's part of the hip area, but (at least for me) it seems to be an odd place to get pain from squatting, since the weight/action is on the opposite side of your body. I'm not a kinesiologist though, so I don't know shit about what works what.

What I'm thinking of is they like rolled a bar just above their elbows. I'm not sure what it accomplished though.

Went ahead and found the video for you.

http://www.youtube.com/watch?v=ig7carXZNuc&feature=player_embedded

 

[Price Dalton]

So I tweaked/strained/injured my left hip-flexor about a month ago doing squats. I've avoided them since. The day-to-day pain and discomfort has gone completely away so I tried again today, but even with only the bar it flared up pushing out of the bottom of my squat. Oddly, I don't experience that with bodyweight squats.

Anyway, I'm thinking I should probably take at least another 2 weeks off. Better safe than sorry, I want it to fully heal. Any good squat substitutes I can do? Also, should I try icing every night and taking Advil daily to help reduce the inflammation and hopefully heal it quicker?

Knees caving in and shifting forward at the bottom can strain the hip flexors. Be sure to keep your weight on your heels and actively shove your knees out. I've found it's real easy to forget those cues unless I'm constantly reminding myself.

I'd avoid ibuprofen and stick with the ice. NSAIDs can hamper soft tissue repair. Also, don't stretch a strained hip flexor, as you'll just be applying more eccentric damage to it. Resume stretching after it feels better.

 

[balddemon]

Went ahead and found the video for you.

http://www.youtube.com/watch?v=ig7carXZNuc&feature=player_embedded

Like a boss. thanks.

Spoiler

good looking tattoo girl

 

[reilo]

So I tweaked/strained/injured my left hip-flexor about a month ago doing squats. I've avoided them since. The day-to-day pain and discomfort has gone completely away so I tried again today, but even with only the bar it flared up pushing out of the bottom of my squat. Oddly, I don't experience that with bodyweight squats.

Anyway, I'm thinking I should probably take at least another 2 weeks off. Better safe than sorry, I want it to fully heal. Any good squat substitutes I can do? Also, should I try icing every night and taking Advil daily to help reduce the inflammation and hopefully heal it quicker?

I had a similar issue and it went away over time. Proper stretching and warming up correctly helped.

 

[Deleted member 12837]

Knees caving in and shifting forward at the bottom can strain the hip flexors. Be sure to keep your weight on your heels and actively shove your knees out. I've found it's real easy to forget those cues unless I'm constantly reminding myself.

I'd avoid ibuprofen and stick with the ice. NSAIDs can hamper soft tissue repair. Also, don't stretch a strained hip flexor, as you'll just be applying more eccentric damage to it. Resume stretching after it feels better.

I'll keep this in mind, thanks.

I had a similar issue and it went away over time. Proper stretching and warming up correctly helped.

Good to know, I hope mine also goes away smoothly.

 

[entremet]

After getting my form checked for squats, and finally going parallel I really feel it in my hamstrings. I had to deload obviously, but I'm back on track to my 315x3x5. Currently sitting at 275x3x5.

Also improvements in my overhead press have blasted my bench numbers up. I was plateauing for a while there.

 

[X-Frame]

Beast Skills - Weighted Muscle-Ups

Damn. Dude is strong as hell. I actually like this version with no dip movement as dips aren't something I should be doing with my shoulder right now. This version seems like something I can do now.

 

[kylej]

Beast Skills - Weighted Muscle-Ups

Damn. Dude is strong as hell. I actually like this version with no dip movement as dips aren't something I should be doing with my shoulder right now. This version seems like something I can do now.

I'm jealous of that guy's upper body.

 

[Brolic Gaoler]

So I'm already getting thinner having cut shit out of my diet, even beefaroni. I used to have to try to get to the third notch on my belt, which I only got a few weeks ago, and now I can nearly get to the 4th notch.

Hopefully I can go no shirted this summer, well, after I get my back waxed, lol.

Edit: Deadlift challenge is up on the NeoGAF fitocracy page.

 

[J Tourettes]

So I'm already getting thinner having cut shit out of my diet, even beefaroni. I used to have to try to get to the third notch on my belt, which I only got a few weeks ago, and now I can nearly get to the 4th notch.

Hopefully I can go no shirted this summer, well, after I get my back waxed, lol.

Edit: Deadlift challenge is up on the NeoGAF fitocracy page.

Came here to post this so I'll cross post form the fitocracy thread:

For anyone interested, the new challenge is up. It will run for a week from Tuesday (EST) and will end the following Monday.

The challenge is for the heaviest deadlift so it's definitely one I'd expect the more experienced lifters to shine in.

Good luck to any that decide to enter!

 

[J Tourettes]

Beast Skills - Weighted Muscle-Ups

Damn. Dude is strong as hell. I actually like this version with no dip movement as dips aren't something I should be doing with my shoulder right now. This version seems like something I can do now.

That's impressive as hell.

 

[Brolic Gaoler]

Came here to post this so I'll cross post form the fitocracy thread:

For anyone interested, the new challenge is up. It will run for a week from Tuesday (EST) and will end the following Monday.

The challenge is for the heaviest deadlift so it's definitely one I'd expect the more experienced lifters to shine in.

Good luck to any that decide to enter!

May as well check my 1rm again this week.

 

[RevDM]

What do you guys think of my diet? I'm 5'9" and was 160lbs a few days ago when I started Insanity:

8am - 1cup raisin bran/1cup skim milk OR 2 eggs + 1 egg white + 1 cup soy milk
10am - 1 cup soy milk
12-1 - INSANITY
1 - Muscle Milk Light (20g protein - 150C)
130pm - 3 eggs or turkey sandwich (110g protein, 300calories)
5pm - smoked salmon on whole wheat w/ cream cheese (350 cal)
8pm - baked chicken and 1/4cup brown rice (350 cal)

My overall caloric intake is 1300-1600/day and I live a fairly sedentary lifestyle but I have been keeping up w/ Insanity

Note: I am lactose intolerant so I really can't have much dairy.

 

[Enco]

Eating healthy is probably the hardest thing about getting lean/fit.

Going to the gym requires some willpower but eating well forever requires a crazy amount of dedication.

 

[fredrancour]

What do you guys think of my diet? I'm 5'9" and was 160lbs a few days ago when I started Insanity:

8am - 1cup raisin bran/1cup skim milk OR 2 eggs + 1 egg white + 1 cup soy milk
10am - 1 cup soy milk
12-1 - INSANITY
1 - Muscle Milk Light (20g protein - 150C)
130pm - 3 eggs or turkey sandwich (110g protein, 300calories)
5pm - smoked salmon on whole wheat w/ cream cheese (350 cal)
8pm - baked chicken and 1/4cup brown rice (350 cal)

My overall caloric intake is 1300-1600/day and I live a fairly sedentary lifestyle but I have been keeping up w/ Insanity

Note: I am lactose intolerant so I really can't have much dairy.

Are you trying to lose weight? That seems like so few calories and those numbers don't make you sound overweight.

 

[RevDM]

Are you trying to lose weight? That seems like so few calories and those numbers don't make you sound overweight.

Ya trying to. My weight and height don't make it seem that I am overweight, but I am sure I have less muscle mass than I should. I am trying to tone up quite a bit. I gained about 10lbs over the holidays, my healthy weight is about 145lbs. I want to drop the fat and once I do that work on muscle building.

I'm getting about 120g of protein a day (ie about 1/3 of my overall calories)

 

[HarryHengst]

Ya trying to. My weight and height don't make it seem that I am overweight, but I am sure I have less muscle mass than I should. I am trying to tone up quite a bit. I gained about 10lbs over the holidays, my healthy weight is about 145lbs. I want to drop the fat and once I do that work on muscle building.

I'm getting about 120g of protein a day (ie about 1/3 of my overall calories)

Just to be sure, you are a woman right? Because no man should aim for 145 when he is 5,9. Unless you want to be a skinny jeans wearing hipster i guess. Which is of course fine if thats the look you're shooting for.

Still, eat more, because 1300 is really low, even when you're having a sedentary day.

 

[kylej]

Ya trying to. My weight and height don't make it seem that I am overweight, but I am sure I have less muscle mass than I should. I am trying to tone up quite a bit. I gained about 10lbs over the holidays, my healthy weight is about 145lbs. I want to drop the fat and once I do that work on muscle building.

I'm getting about 120g of protein a day (ie about 1/3 of my overall calories)

Why don't you just start eating right without the crazy diet, lift heavy, and lose fat while building muscle at the same time?

 

[RevDM]

Just to be sure, you are a woman right? Because no man should aim for 145 when he is 5,9. Unless you want to be a skinny jeans wearing hipster i guess. Which is of course fine if thats the look you're shooting for.

Still, eat more, because 1300 is really low, even when you're having a sedentary day.

lol no, not a woman, and 145 w/ my height is a BMI of about 21 which is healthy.

Why don't you just start eating right without the crazy diet, lift heavy, and lose fat while building muscle at the same time?

I am eating right.

 

[despire]

Probably old as heck but saw this posted on Fitocracy and though it was funny as hell:

http://startingstrength.com/index.php/site/platform_the_iron_plate_problem

Gotta love the man

 

[kylej]

I am eating right.

Not to build muscle you're not. You said you don't have as much muscle mass as you should, so why are you eating at a major caloric deficit? Eat at a small caloric surplus, start lifting now, and get the results you want - lower fat, more muscle - twice as fast.

 

[Petrie]

Not to build muscle you're not. You said you don't have as much muscle mass as you should, so why are you eating at a major caloric deficit? Eat at a small caloric surplus, start lifting now, and get the results you want - lower fat, more muscle - twice as fast.

Exactly. You aren't fat, so you should focus on building muscle first. Forget the trying to lose weight, as you're only going to make things twice as hard on yourself, without any sort of benefit.

 

[X-Frame]

Probably old as heck but saw this posted on Fitocracy and though it was funny as hell:

http://startingstrength.com/index.php/site/platform_the_iron_plate_problem

Gotta love the man

Rip is awesome. Seriously, I love how he just literally makes fun of all over-analyzing new lifters like that. It's just what they need. I wish I knew of him during my first years of training.

 

[RevDM]

Not to build muscle you're not. You said you don't have as much muscle mass as you should, so why are you eating at a major caloric deficit? Eat at a small caloric surplus, start lifting now, and get the results you want - lower fat, more muscle - twice as fast.

I'm doing Insanity, which is a cardio based workout regimen. I don't think I can add lifting to the work out routine because it's just too demanding. I'm not looking for a body builders body just trying to get tone. The first issue I need to deal with is losing the extra fat, and caloric restriction (deficit) is the only way to do so. I'm not willing to trust paper napkin calculations on surplus calories and banking on building muscle and losing fat because of it.

 

[Petrie]

I'm doing Insanity, which is a cardio based workout regimen. I don't think I can add lifting to the work out routine because it's just too demanding. I'm not looking for a body builders body just trying to get tone. The first issue I need to deal with is losing the extra fat, and caloric restriction (deficit) is the only way to do so. I'm not willing to trust paper napkin calculations on surplus calories and banking on building muscle and losing fat because of it.

There is no such thing as "tone". There's just muscle or not muscle.

Im sorry, we thought you were actually trying to get in shape and improve your body. Our mistake.

The point is if you want "tone" (which isn't a real thing, its just muscle) you should work on that instead of trying to lose fat, because when you do lose the weight if you want to build muscle, you're going to have to eat extra calories to do so, and end up putting fat back on. So you're just causing yourself to go through the same thing twice.

 

[entremet]

The T word again. lol.

You can do insanity. I have a friend who had success with insanity, but you're gonna need way more food than 1300 a day, especially on Insanity.

 

[kylej]

I'm doing Insanity, which is a cardio based workout regimen. I don't think I can add lifting to the work out routine because it's just too demanding. I'm not looking for a body builders body just trying to get tone. The first issue I need to deal with is losing the extra fat, and caloric restriction (deficit) is the only way to do so. I'm not willing to trust paper napkin calculations on surplus calories and banking on building muscle and losing fat because of it.

Ok well when you're done with Insanity + low cal and look like an AIDS patient come back and follow a proper lifting program and get the results you really want.

 

[fredrancour]

I'm doing Insanity, which is a cardio based workout regimen. I don't think I can add lifting to the work out routine because it's just too demanding. I'm not looking for a body builders body just trying to get tone. The first issue I need to deal with is losing the extra fat, and caloric restriction (deficit) is the only way to do so. I'm not willing to trust paper napkin calculations on surplus calories and banking on building muscle and losing fat because of it.

"Tone" isn't a thing. Your flesh is either muscle or fat. It doesn't matter how big you want to get, whether your goal is 5 pounds of muscle or 30, building muscle works the same way. Leave "toning" to the women's health magazines and their fad diets that are marketed to women who are afraid they'll pick up a 10lb weight and get scary-huge overnight.

Also, as an absolute beginner you have a small window of time where you're going to be capable of building muscle and losing fat at the same time as your body gets used to the idea of exercise (commonly called noob gains). You should eat enough to actually take advantage of this instead of starving yourself while doing a huge amount of cardio. You're not going to get huge on accident, I promise. You'd have to add more than a thousand calories a day to that diet you listed to be in danger of getting fat. Hell, only adding a thousand to that would probably put you at maintenance.

 

[RevDM]

Well do you guys recommend a particular time in my diet to add those calories? I can't eat within 1.5 hours of my workout or else I'll get sick. Before dieting I would normally only eat about 1700 calories a day, so I really don't expect to eat much more than that. You have to understand by sedentary, I mean sedentary. I wake up and work at my desk, I don't even walk down to the car or walk around an office or anything. I'm planted in my chair.

 

[HarryHengst]

I'm doing Insanity, which is a cardio based workout regimen. I don't think I can add lifting to the work out routine because it's just too demanding. I'm not looking for a body builders body just trying to get tone. The first issue I need to deal with is losing the extra fat, and caloric restriction (deficit) is the only way to do so. I'm not willing to trust paper napkin calculations on surplus calories and banking on building muscle and losing fat because of it.

Protip: getting a 'body builders body' takes years of hard work.

 

[Mr.City]

Well do you guys recommend a particular time in my diet to add those calories? I can't eat within 1.5 hours of my workout or else I'll get sick. Before dieting I would normally only eat about 1700 calories a day, so I really don't expect to eat much more than that. You have to understand by sedentary, I mean sedentary. I wake up and work at my desk, I don't even walk down to the car or walk around an office or anything. I'm planted in my chair.

So, you do an hour of Insanity (this is funny to type) and then sit in the office all day? Like, you do 5 workouts a week that are 1 hour long?

Also, maybe it's time you change the bolded.

 

[RevDM]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

 

[Mr.City]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

 

[Cooter]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

I'd be willing to bet most if not all people in here are 100% natural but believe what you want.

 

[cuevas. PhD.]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

You asked for help, and told them the advice was bad. Yet, they're the ones in the wrong. Got it.

 

[Petrie]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

No, you asked for help, then didn't want to listen to the advice given. What you're doing isn't good for you and fit-gaf wont pretend it is. Way too few calories, especially on Insanity, and trying to lose weight before trying to build muscle, which is the wrong way to do things.

You seem unwilling to hear advice that doesn't agree with what you want to hear. Fact is, you are doing it wrong.

 

[Brolic Gaoler]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

lol

 

[kylej]

Dude, you don't have to lift, you don't have to reply to this, and you don't have to believe me, but hear me out on this. If you're eating at that type of deficit and doing Insanity, your body will burn out. You will mentally and physically get too tired to keep going. Slow and steady wins the race, taking extreme measures to change your body 'twice as fast' will always breed unsustainable lifestyles. Improving your physique is a long term commitment, it's not something that happens overnight.

Best of luck.

 

[X-Frame]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

Think of it like this -- for the amount of time it'll take you to come to the realization on your own that what you're doing is actually counter-productive to your goals, you can just come in here and have a bunch of GAF'ers give it to you straight with no B.S. attached. That is something you won't get from a company that is trying to sell you something.

 

[kylej]

Fitness |OT4| Zuzana, Rippetoe, Juiceheads, Toning, and Squat Rack Curls

 

[Brolic Gaoler]

Fitness |OT4| Zuzana, Rippetoe, Juiceheads, Toning, and Squat Rack Curls

We should all change our avatars to Ronnie coleman.

 

[ezrarh]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

People may come off as aggressive but the situation you're describing is so common that people will be blunt as possible in telling you the truth. Especially when you say "don't want to become a bodybuilder and just get toned". That will irk people more often than not, don't take it personally. The advice so far is actually legit, may come as as a bit "mean" but it's what you need for your goals.

 

[HarryHengst]

Man, juicehead gaf is elitist as shit. Shouldn't have asked for help.

No, they are giving you honest to god good advice. If multiple people tell you that you are doing things wrong maybe you are the one in the wrong.

 

[Brolic Gaoler]

People may come off as aggressive but the situation you're describing is so common that people will be blunt as possible in telling you the truth. Especially when you say "don't want to become a bodybuilder and just get toned". That will irk people more often than not, don't take it personally. The advice so far is actually legit, may come as as a bit "mean" but it's what you need for your goals.

Well, this is another situation where the person came in asking for advice, got no attitude, and legit advice, then came back and said "that's not right, this way is better."

That's not going to lead to "nice" discourse.

 

[deadbeef]

What do you guys think of my diet? I'm 5'9" and was 160lbs a few days ago when I started Insanity:

8am - 1cup raisin bran/1cup skim milk OR 2 eggs + 1 egg white + 1 cup soy milk
10am - 1 cup soy milk
12-1 - INSANITY
1 - Muscle Milk Light (20g protein - 150C)
130pm - 3 eggs or turkey sandwich (110g protein, 300calories)
5pm - smoked salmon on whole wheat w/ cream cheese (350 cal)
8pm - baked chicken and 1/4cup brown rice (350 cal)

My overall caloric intake is 1300-1600/day and I live a fairly sedentary lifestyle but I have been keeping up w/ Insanity

Note: I am lactose intolerant so I really can't have much dairy.

It's probably fine, though you might need to eat a bit more. If you are just coming off a Christmas/Holiday binge where you gained 10 pounds and starting something like that program, then you'll probably note the scale drop a lot very quickly. This will initially be water weight. After that you'll want to assess your weight loss. If you are losing much more than 1.5 to 2 pounds per week consistently then you're probably not eating enough. You don't want to lose muscle mass on a diet if at all possible. I would say that a good place to add additional calories would be at breakfast. Personally I think breakfast number 2 is better than breakfast number 1. Raisin Bran is real sugary and will not last through the morning.

And yes, you're right this place is elitist and people generally overreact here. However, I don't think there are many people that are using steroids, though I know there are a few I think that have openly admitted to using prohormones, at the very least.

 

[Cooter]

People may come off as aggressive but the situation you're describing is so common that people will be blunt as possible in telling you the truth. Especially when you say "don't want to become a bodybuilder and just get toned". That will irk people more often than not, don't take it personally. The advice so far is actually legit, may come as as a bit "mean" but it's what you need for your goals.

Yeah. I consider myself in the category of men that can put on muscle easily if my diet is correct and it kills me to think that some people are worried about gaining too much muscle. lol. I wish my problem was, "gee, no matter how little I eat and how much I reduce my gym time I can't seem to stop looking like Arnold." Funny stuff.

 

[Lasthope106]

Settle down Gents. Let him try his plan. When he doesn't see the results in the time he wants then perhaps he will listen to the advice. Making mistakes is part of the learning process.

Anyways, the real reason why I came to the thread today is to ask what kind of multivitamins you fellows take if any?

 

[Mr.City]

I love New Years Resolutions guys. Don't read the OP, ask about getting toned, gets mad when told that lots of cardio and no calories will lead to bad places.

For the record, his diet wasn't bad if he was just sitting around all day. However, Insanity, which is 40 or so minutes of jumping around on a yoga mat, is going to change things quite a bit. This, of course, raises the question: what do you want to do here? If you want to lose body fat, a change in diet with some moderate activity will give you that...in time.

However, if you're eating on a moderate deficit ( about 20%, which the poster was around since 160x10=1600x 0.80= 1280) then doing loads of cardio, you're going to feel like shit after a while.

 

[ezrarh]

Well, this is another situation where the person came in asking for advice, got no attitude, and legit advice, then came back and said "that's not right, this way is better."

That's not going to lead to "nice" discourse.

That's why I put "mean" in quotation marks. I don't think people here come off as elitist.

Settle down Gents. Let him try his plan. When he doesn't see the results in the time he wants then perhaps he will listen to the advice. Making mistakes is part of the learning process.

Anyways, the real reason why I came to the thread today is to ask what kind of multivitamins you fellows take if any?

The only vitamin supplement I take is vitamin d3 because I don't get much sunlight. Even then I'm not sure it's even needed. You should be able to get most of your vitamins from a well balanced diet. The only supplement that's generally suggested for everybody is fish oil.

edit: I find this link useful http://www.informationisbeautiful.net/play/snake-oil-supplements/
It's an interactive graphic with appropriate links to the research on the specific vitamin.

 

[Anton Sugar]

People may come off as aggressive but the situation you're describing is so common that people will be blunt as possible in telling you the truth. Especially when you say "don't want to become a bodybuilder and just get toned". That will irk people more often than not, don't take it personally. The advice so far is actually legit, may come as as a bit "mean" but it's what you need for your goals.

This. So many people get their feelings hurt because they take the advice so personally, but everyone here (and other real fitness forums...jeeze, if he thinks we're mean...

) has heard the same thing over and over, and the same resistance to sound advice.