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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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I have a somewhat abstract question. After say, a relatively productive early evening lifting session, how damaging would relatively insufficient eating and less hours slept be? Assuming the next day I catch up on meals, how much of the productivity from the work out would (could) be set back?
I know I'm being somewhat vague, but this is because my metabolism is somewhat high. After my workout last night I had a protein shake, two chicken breasts, a small plate of beef and broccoli, and about a quarter gallon of chocolate milk, all of which I would have thought to be at least sufficient. However, I didn't get to bed until about 2 and felt hungry by the time I slept. While I ended up getting about 6 hours of sleep and ate a big breakfast and lunch, my paranoid side is perpetually concerned that my workouts are being completely undermined by insufficient eating.
Opinion from those knowledgeable about metabolic science would be greatly appreciated.
I know I'm being somewhat vague, but this is because my metabolism is somewhat high. After my workout last night I had a protein shake, two chicken breasts, a small plate of beef and broccoli, and about a quarter gallon of chocolate milk, all of which I would have thought to be at least sufficient. However, I didn't get to bed until about 2 and felt hungry by the time I slept. While I ended up getting about 6 hours of sleep and ate a big breakfast and lunch, my paranoid side is perpetually concerned that my workouts are being completely undermined by insufficient eating.
Opinion from those knowledgeable about metabolic science would be greatly appreciated.
Thanks. None of the links I found has subscribing as an option!
Just noticed the Twinlab stuff on S & S for <$30. Going to give that a try at that price!
Link
lol fuck situps, do P90X/Insanity Abs instead. 15 minutes of pain. Oh and add planks in, those are always fun too!
abs suck I hate working them
My abs always look better after a day or two or ab work, its kind of awesome. Not like shredded Ryan Reynolds abs, but better. When I stopped doing ab work they kind of fell apart. And since I'm not going to the gym anymore, it's time to do them again....fuck
EDIT: and you probably know this, but before you work on any flexibility, GET WARM. I hate when people try to stretch cold. Seems to me it just puts you at risk for injury, especially with hamstrings. Don't fuck around with hammys.
Unless you need situps for the test, then by all means do those. THe link Mr City posted for you is gold
Lyle McDonald's website has a wealth of info about that. However, it just sounds like you need to eat more if you're getting hungry, and yes, it's not optimal for recovery if you're not sleeping and eating enough. Sleep more, eat more.
http://startingstrength.com/resources/forum/showthread.php?t=23032&
And for Shogun: http://www.twohundredsitups.com/
Brolic Gaoler
formerly Alienshogun
http://www.hundredpushups.com/
I'm gonna try this again. I completed it my freshman year of college and was banging out 100-150 consecutive pushups a couple times a day when I finished it. Now I can't get to 60
the only issue I have is that it starts off so slow, even for the advanced 11-20 pushup range. Maybe I'll start in the middle of the program or do diamond pushups...ugh
I'm gonna try this again. I completed it my freshman year of college and was banging out 100-150 consecutive pushups a couple times a day when I finished it. Now I can't get to 60
the only issue I have is that it starts off so slow, even for the advanced 11-20 pushup range. Maybe I'll start in the middle of the program or do diamond pushups...ughBrolic Gaoler
formerly Alienshogun
Does anyone have the Wendler 5/3/1 book?
Is it worth buying?
I think I'm actually going to scrap what I'm doing now, and go 5/3/1 full on.
Next week and the rest of this week will be 1rm week.
Is it worth buying?
I think I'm actually going to scrap what I'm doing now, and go 5/3/1 full on.
Next week and the rest of this week will be 1rm week.
I'm not a big fan of his 2nd edtion since it just seems like a rehash for the 1st edition. There's the powerlifting version as well, however that might not be for you. The book describes the program, some variations on it, and some tips for not getting stuck.
Brolic Gaoler
formerly Alienshogun
So basically is.
http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength
All I need then?
I have the 1st edition and the powerlifting edition of Jim Wendler's 5/3/1.
My suggestion would be to start the program with what's available on the internet (90% of these books are available online, piecemeal by Wendler himself) and buy the basic 5/3/1 book if you plan on sticking with it past the first couple cycles.
5/3/1 is a very long term program, though, so keep that in mind. It's a strength routine built around baby steps. Rep records and incremental increases from month-to-month.
So yeah, go with that article and stuff like The 52 Most Common 5/3/1 Questions when you need more info.
My suggestion would be to start the program with what's available on the internet (90% of these books are available online, piecemeal by Wendler himself) and buy the basic 5/3/1 book if you plan on sticking with it past the first couple cycles.
5/3/1 is a very long term program, though, so keep that in mind. It's a strength routine built around baby steps. Rep records and incremental increases from month-to-month.
So yeah, go with that article and stuff like The 52 Most Common 5/3/1 Questions when you need more info.
I get hungry really easily (ie. huge breakfast -> hunger two hour later) and there are times when I wonder if my body is actually hungry or if my stomach just got too big from overeating.
Thanks for the link, I'll dig through it and do some more research.
Brolic Gaoler
formerly Alienshogun
With how worried I am about injury at this point, I think it's the best option. I'm pretty fucking strong right now, I don't want to lose it.
Thanks for the second link.
Brolic Gaoler
formerly Alienshogun
So I bought the online version of 5/3/1, even though I probably shouldn't have. But I haven't bought any lifting literature yet, so I figured what the hell.
Holy shit I like this book. I'm currently 54 pages in and I've already learned a lot. He's really into pullups and static stretching/foam rolling.
The part "Moving north of VAG" has me rolling because a guy mentions puking in his mouth and nearly blacking out and that's happened to me so many times I thought I was odd. lol.
Great book if anyone is even remotely interested, and it's completely sold me on the concept of 5/3/1
The best thing it did was alleviate my fear of needing a spotter. Since I know my body well enough I will know when to stop, and Wendler even advises leaving 1 or more reps "in the tank."
Fucking great read.
This is going to have my workouts laser focused and in turn, refocus me to other things that I've been neglecting.
Holy shit I like this book. I'm currently 54 pages in and I've already learned a lot. He's really into pullups and static stretching/foam rolling.
The part "Moving north of VAG" has me rolling because a guy mentions puking in his mouth and nearly blacking out and that's happened to me so many times I thought I was odd. lol.
Great book if anyone is even remotely interested, and it's completely sold me on the concept of 5/3/1
The best thing it did was alleviate my fear of needing a spotter. Since I know my body well enough I will know when to stop, and Wendler even advises leaving 1 or more reps "in the tank."
Fucking great read.
This is going to have my workouts laser focused and in turn, refocus me to other things that I've been neglecting.
I think now is fine.
Just be sure you're doing dips correctly by keeping your shoulders back and tight throughout each rep. If you're loose and your shoulders drop to far forward (rising to your ears) it means you lack the shoulder extension to do it safely. That places a lot of stress on your labrum and will only be worse with weight.
Thanks, my form is pretty good, I'll give it a try next time with a 10lbs weight, then 25 if it goes well.
Good to hear that you like it. 5/3/1 is on the top of my list to do as soon as I stall out on 5x5 or when I reach my goals for this year.
HarryHengst
Member
I'm trying to increase how much i eat, but eating this much is such a strange thing for me that i keep thinking that i'm eating way too much and will only turn fat instead of strong. Even though i probably dont even eat more than 3000-3500 calories at the moment. Stuffing this much food and milk in my mouth is hard!
That's going to be tough. I would suggest hitting up the local buffet and get all the fish and chicken you can get in the day but even that would go over 40 a week. I think I ate for around 10 for all you can eat at a nearby Hometown Buffet.
Brolic Gaoler
formerly Alienshogun
Yeah, finished the book. It's great, even gives what he believes are the best assistance workouts.
At the end of the book he has 4 pages you can copy or print out (Ebook) that you use for logs and before that he has a chart breaking down percentages based on weight.
He even shows how to use excel to make a spreadsheet for it.
TrAcEr_x90
Member
I am gonna start frequenting this thread. In about six months I am gonna have my 3rd Muay Thai Fight. My first one was with 1.5 years training and I dropped from 185 to 155 and cut the ten lbs to fight at 145. I was in shape, but more on the skinny side. Not really a six pack and low body fat percentage. Mostly just kickboxing training.
Second fight I implemented weights alot more on the days I wasnt kickboxing. But I didn't get down to 145 in a comofortable manner the second time.
Its been 3 years since then, my gym started having bootcamp classes in the mornings which has helped tremendously. So over the summer, I would do bootcamp in the mornings, boxing at night, tuesdays id either do bootcamp or weight lift, wednesdays bootcamp morning with kickboxing at night, thursday bootcamp or weight lifting and friday was just kickboxing. Saturdays is more for running or yoga. I was riding my bike to work during all of this also. I lasted about 2 months of doing this and got to a solid 155. I'd say I had a great 4 pack but not quite a six.
I was taking supplments during this, just GNC type stuff. Mulitvitamin, protiend powder, i did one month of creatine, fish oil, calcium, and I ate semi healthy.
So this time, i want to make sure im taking high quality vitamins, I get super strict with my diet, and I keep pushing through doing doubles(bootcamp with kickboxing).
Is six months enough to drop from 165-145 and be ripped?
Second fight I implemented weights alot more on the days I wasnt kickboxing. But I didn't get down to 145 in a comofortable manner the second time.
Its been 3 years since then, my gym started having bootcamp classes in the mornings which has helped tremendously. So over the summer, I would do bootcamp in the mornings, boxing at night, tuesdays id either do bootcamp or weight lift, wednesdays bootcamp morning with kickboxing at night, thursday bootcamp or weight lifting and friday was just kickboxing. Saturdays is more for running or yoga. I was riding my bike to work during all of this also. I lasted about 2 months of doing this and got to a solid 155. I'd say I had a great 4 pack but not quite a six.
I was taking supplments during this, just GNC type stuff. Mulitvitamin, protiend powder, i did one month of creatine, fish oil, calcium, and I ate semi healthy.
So this time, i want to make sure im taking high quality vitamins, I get super strict with my diet, and I keep pushing through doing doubles(bootcamp with kickboxing).
Is six months enough to drop from 165-145 and be ripped?
Jason's Ultimatum
Member
I stopped doing this a couple of weeks ago. It was like a full-time job, and I got tired of stuffing myself.
That is definitely NOT the most economical way to get that protein in. I can get 5 lbs of chicken or tilapia for that much $$.
Brolic Gaoler
formerly Alienshogun
Weren't you eating like 12 chickens a day?
Also, been a while since a video has been posted.
A few months old, but still great.
http://www.youtube.com/watch?feature=player_embedded&v=vZdTppn55uA
Lasthope106
Member
Gah dam at my gym today. It must be in a two week lag from the rest with all the new years resolution people. First time I've seen that many people - had to wait like 10 minutes to do overhead presses.
6 months should be a good enough amount of time. So, why did you only last 2 months on that plan? Also, tell us more about your diet. Are you just looking to lose body fat?
Jason's Ultimatum
Member
Who the fuck eats 12 chickens a day?
I was only eating a sixth of that, lmao.
I was only eating a sixth of that, lmao.
it is really hard to maintain... i quit after a while too
Brolic Gaoler
formerly Alienshogun
Same shit!
Brolic Gaoler
formerly Alienshogun
I wish I had a gym like that.
When I get enough money in my career that's going to be my next goal. Make my own gym with real lifting shit in it, then open it to the public.
Put that veteran business loan to work.
this is what i mean. the spine is so resilient to injury
Wellington
BAAAALLLINNN'
Guys I have a Q, it's a little embarrassing. For a variety of reasons I stopped working out as hard as I used to in August. I started trying to get back into it now that my schedule has cleared up. Started running, doing corework etc. My only problem is that aside from my back, I'm having ridiculous DOMS.
I did corework on Saturday, not even as tough as whatever I used to do, but the DOMS on my abs made me shorten my workout Monday and totally cancel Tuesday. Monday I was trying to bench and had a painful time trying to stabilize the weight. Tuesday I couldn't even get a pullup in without crumpling in pain. From Monday, my pecs are so sore I am having trouble putting on shirts and jackets.
I just don't understand why it's so brutal. I warm up by either running or cycling, if that helps. And I always do warm up sets (tho I can't do warm up situps of course).
Any help? Is it that I'm just not stretched out and back into form? I'm in so much pain.
I did corework on Saturday, not even as tough as whatever I used to do, but the DOMS on my abs made me shorten my workout Monday and totally cancel Tuesday. Monday I was trying to bench and had a painful time trying to stabilize the weight. Tuesday I couldn't even get a pullup in without crumpling in pain. From Monday, my pecs are so sore I am having trouble putting on shirts and jackets.
I just don't understand why it's so brutal. I warm up by either running or cycling, if that helps. And I always do warm up sets (tho I can't do warm up situps of course).
Any help? Is it that I'm just not stretched out and back into form? I'm in so much pain.
Nothing you can really do about it. Just wait until you can fully workout. Next session will result in less soreness, then the next in even less.
It is what it is.
Don't do situps, find a better way to work your core. Situps are shit.
dammit gaf, ok im in a acceptable shape but what the hell should i do to reduce my belly fat
Bottom line is you can't spot reduce fat.
The Fundamentals of Fat Loss Diets Part 1
The Fundamentals of Fat Loss Diets Part 2
Lyle McDonald has your answers. Forget what you think you know and ask away after you read these quick primers. Hope that helps.
BlueScrote
Member
Are there any good video on the bench press form regarding the verticality of the forearms during bench press? SS pretty clearly shows that your forearms should be orthogonal to the floor at all times, but I'm having a hard time doing that. It seems my elbows flare out at the bottom of the press.
MickeyKnox
Member
HarryHengst
Member
Not thinking you are in acceptable shape, because the belly fat and love handles dont lie.dammit gaf, ok im in a acceptable shape but what the hell should i do to reduce my belly fat
Also what everyone gets recommended, because it works: lift heavy, eat less calories than you burn, with lots of protein and less carbs.
Same issue for me. Been going back and forth on my progress simply because I cannot eat enough on a student budget.
I always liked Rogue (favorite), Nike, or Adidas.
Also, for my sizing, I went with whatever my tennis shoe size was and they fit fine. Rogue Fitness will refund your money if you need to swap a size. Not shipping, but it's still a bit of a safety net.
HarryHengst
Member
I was struggling with my squats, and was wondering why it was. Came home, filled in my log and welp, i accidently added 10 pounds compared to 2 days ago (when i had already added 5 pounds). Should pay a bit more attention next time. :lol
BlueScrote
Member
Excellent, this is exactly what I was looking for. Most bench videos have a single angle and don't really emphasize the forearm positioning.
I've done that before, both positively and negative in weight. I've also loaded unbalanced weights onto a barbell for deadlifting before when I wasn't thinking.
I doublecheck my weights from now on.
HarryHengst
Member
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