I'm itching to go to the gym, but it's snowing. Eventhough it's like 36 degrees out and the snow isn't sticking, the forecast is saying that it might get 8-12" in the next 36 hours. I don't want to risk driving to the gym 7 miles out and then being stuck with a car that's useless in the snow because of my high-performance summer tires.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Drealmcc0y
Banned
Need gaf's advice on my diet. Im looking to put on muscle and gain weight.
Ive had a pretty good diet and program but now im taking the diet to the next level, what do y'all think?
Breakfast:
Scrambled eggs(2 eggs) on toast(2 whole grain bread), including banana and apple.
Lunch: Chicken breast fillet with mixed vegtables, including banana and apple.
Dinner: Fish(very healthy version and it tastes terrible D: lol) with scrambled eggs and mixed vegtables.
Final meal: Chicken breast fillet and whole grain pasta including banana and apple.
This diet also includes Serious mass protein shake which I take 3 or 4 times during the day(usually 3). If you dont know much about serious mass, half a scoop(what I take at a time) has 600 calories and 25g of protein in it.
I also take cod liver oil and multivitamins in the morning.
While I know there are some ways I could eat some more, im also looking to be incredibly healthy with what I eat.
Ive had a pretty good diet and program but now im taking the diet to the next level, what do y'all think?
Breakfast:
Scrambled eggs(2 eggs) on toast(2 whole grain bread), including banana and apple.
Lunch: Chicken breast fillet with mixed vegtables, including banana and apple.
Dinner: Fish(very healthy version and it tastes terrible D: lol) with scrambled eggs and mixed vegtables.
Final meal: Chicken breast fillet and whole grain pasta including banana and apple.
This diet also includes Serious mass protein shake which I take 3 or 4 times during the day(usually 3). If you dont know much about serious mass, half a scoop(what I take at a time) has 600 calories and 25g of protein in it.
I also take cod liver oil and multivitamins in the morning.
While I know there are some ways I could eat some more, im also looking to be incredibly healthy with what I eat.
cuevas. PhD.
Member
Go.
Brolic Gaoler
formerly Alienshogun
I think my legs are turning to stone.
Who would think following up squats with 5 sets of 10 at 145 would fuck you up.
Jesus christ, deadbeef wasn't joking.
This is why I can't wait till I get my career going and make my own gym.
Who would think following up squats with 5 sets of 10 at 145 would fuck you up.
Jesus christ, deadbeef wasn't joking.
This is why I can't wait till I get my career going and make my own gym.
Whats the full name for that log press that was poster earlier?
Going from the barbell on the ground -> dead lift > shoulder press > back to the ground
Going from the barbell on the ground -> dead lift > shoulder press > back to the ground
This seems like something taken out of Men's Health. Where's the beef? The bacon? And Mass Gainer instead of real good? Oh sad is the state of affairs when this is a "bulking" diet. And mass amounts of chicken and fish? Oh dear.
Milk is a good place to start, as is beef, bacon, nuts, and starchy carbs on a diet designed to increase muscular body weight.
It's not safe. If you want to drive in the winter (provided you're in a place that gets cold enough to snow) you should get winter tires.
TheKaeptain
Banned
That guy was in fucking shock at Doug putting up that weight.
If you die in a horrific car accident, at least you'll die swole.
Ok guys in preparation for a race I'm running in June I'm cutting my weightlifting down to two days a week from 3. I've been doing a typical ss type program for almost a year and it has treated me well, but I want to get into good running shape. I'd obviously prefer to keep as much muscle as possible and continue to get stronger, but those are going to be secondary goals to getting my time in the race down, and leaning out the last little bit. I'm also trying to get into decent hiking shape for a possible camping trip next summer. I'm thinking about doing something like this:
Monday: Rest
Tuesday: Squats 3v5, OHP 3x5, Wide grip pull ups, (looking for another decent upper body pushing (lying triceps extensions maybe?))
Wed: HIIT + pushups/chins/planks (sprints for the most part with some longer duration stuff included)
Thursday: Rest
Friday: Deadlifts 3x5, Bench 3x5, weighted chins, pendlay rows 3x5
Saturday:HIIT + bodyweight stuff
Sunday: Ruck (weighted Hike)
Any opinions?
Monday: Rest
Tuesday: Squats 3v5, OHP 3x5, Wide grip pull ups, (looking for another decent upper body pushing (lying triceps extensions maybe?))
Wed: HIIT + pushups/chins/planks (sprints for the most part with some longer duration stuff included)
Thursday: Rest
Friday: Deadlifts 3x5, Bench 3x5, weighted chins, pendlay rows 3x5
Saturday:HIIT + bodyweight stuff
Sunday: Ruck (weighted Hike)
Any opinions?
Brolic Gaoler
formerly Alienshogun
If I were training for running shape like I did back when I did that sort of thing I would run every day varying the distance and speed, taking only one day off. Lifting would take a back seat, meaning my rest days and lifting days would revolve around running, not lifting. I would also drop rucking entirely.
If running shape is your main goal, I would replace most/all lifts with body weight work.
For the record. When I was in running shape I looked like this, and I could run 1 mile in 5:15 and 2 miles just under 13:00. I could also knock out 90 pushups in 2 minutes and do 150 situps without stopping.
TheKaeptain
Banned
What's you best two mile? Mine was like 12:10.
Brolic Gaoler
formerly Alienshogun
Mine wasn't that good. My best was 12:56.
TheKaeptain
Banned
Still good though. I was a skinny fucker in the army. I weighed like 150 pounds when I left Iraq.
Brolic Gaoler
formerly Alienshogun
TheKaeptain
Banned
Brolic Gaoler
formerly Alienshogun
150 at 5' 11? Jesus christ man.
Yeah, everyone except the fat lazy asses lose weight in Iraq, some get big as a mother fucker (muscle), I always used it to become a fucking lightning bolt and body weight badass. Easier to move around in body armor that way. Both trips to Iraq made me faster and stronger than I ever was CONUS. (well except for my strength now.)
I don't need to finish it crazy fast, but I'd like to be down to a 25 minute 3 mile or so. My goal isn't 90% running its probably more like 50% or 60% running. I know I need to add a ton of cardio to what I'm doing now. But strength and size is still important (trying to hold onto as much muscle as possible so I don't get too much loose skin from my weight loss). I'm trying to shy away from the almost pure strength training I am doing now.
MrToughPants
Brian Burke punched my mom
Beginning to ramp up for 20 rep full squats again. I'd like to get 170kg, I stopped at 150kg last time.
Tonight I did working sets of 8x5 then a final drop set of 5s @ 165, 150,140,130,110kg. Might do this again later this week and begin the 20s next week.
Tonight I did working sets of 8x5 then a final drop set of 5s @ 165, 150,140,130,110kg. Might do this again later this week and begin the 20s next week.
Do you find a weight you can do 20 with and then continually ramp it up?
I am certainly no expert, but I do have an anecdote. When I couldn't do a single pull-up I found it very helpful to do dead hangs for as long as possible. I did them every day, probably twice per day, when I would pass my pull-up bar. Maybe you can try that (i.e. do them for max time, rather than sets).
cuevas. PhD.
Member
http://www.youtube.com/watch?v=AUZYeTbyzzQ&t=42
Don't load the bar up with weight you can't do!
God this video hurts. Guy at 1;48 does a pretty good bailout.
Don't load the bar up with weight you can't do!
God this video hurts. Guy at 1;48 does a pretty good bailout.
MrToughPants
Brian Burke punched my mom
I begin light around 110kg to start and add 10kg the next weeks session, as it gets more difficult I'll only add 5kg. It's really intense when you get to the final reps of the max weight you could possibly handle. You're fighting your mind to continue, your vision is blurred and usually your lower back is giving out. When you rack the bar your body is shaking and exhausted, I usually can't stand on my feet and just collapse on a bench for a few minutes.
cuevas. PhD.
Member
Are you doing breathing sets? I used to do sets of 25 and the last few I'd have to take quite a few breaths between reps.
You know I watch too many lifting videos when I recognize the guy from 1:48. He's actually showing how to bail out in his video. Everything else was pretty cringe worthy - too many shitty spotters.
MrToughPants
Brian Burke punched my mom
I do my first 10-12 regularly and after that I might have to take an extra breath or two, especially towards the end. 20 reps shouldn't take me more than a minute.
Plain BS
parrotbeak
Member
What's going on with the guy doing board presses at 15s or so? Too much bounce or is he just celebrating?
Also what is that human mouse trap contraption at the end?
Drealmcc0y
Banned
Thank you for the advice.
Like I said in my post im also trying to be incredibly healthy. Im trying to mix both muscle gain, bulking and a very healthy diet.
Im also thinking of the long term. Im 21, but I feel sure I will be doing bodybuilding for many many years. While I could speed up the process of bulking, but im still making good muscle gain and bulking progress with this diet and I feel its better for the long term.
Slow and steady wins the race right?
J Tourettes
Banned
What distance will you be running in the race?
I'm signing up for the Gym the first week of February, but have already gotten a music player, training pants and have printed out the routines they got there at the gym. I'm getting a season card for a personal trainer as well who can help me with a diet.
I need to gain weight, body mass and muscles. I got a Body Mass Index of 20.1 and it says I need to take around 2500 calories a day, but shouldn't I take double that amount in order to build up?
I just need to get shoes and protein powder now. I won't get any kind of milk as I just went through a treatment against acne.
I need to gain weight, body mass and muscles. I got a Body Mass Index of 20.1 and it says I need to take around 2500 calories a day, but shouldn't I take double that amount in order to build up?
I just need to get shoes and protein powder now. I won't get any kind of milk as I just went through a treatment against acne.
J Tourettes
Banned
What does the routine look like that you've grabbed from the gym?
Over the last 6 months I've gone from skinny fat 72kg to a pretty solid 81kg (~12% bf according to mine/others estimations, pretty lean at 6"2). I think a lot of people fail in their goals for weight gain because they over analyse / are too strict in their diets..
I'm eating a lot of food, it's mostly healthy with minimal rubbish, morning is oats and protein shake, lunch is generally chicken sandwich or salad and dinner is pretty consistently brown rice + steak or chicken + veg or salad. Protein intake is quite high with tuna, turkey and the occasionally shake for a snack, I eat as much as I want generally and push as much as I can at the gym. I'd never waste money on "bulking" powder, I drink a decent amount of milk to cover that too.
Just keep it simple, eat lots of clean food and work your ass off for beginner gains.
I'm eating a lot of food, it's mostly healthy with minimal rubbish, morning is oats and protein shake, lunch is generally chicken sandwich or salad and dinner is pretty consistently brown rice + steak or chicken + veg or salad. Protein intake is quite high with tuna, turkey and the occasionally shake for a snack, I eat as much as I want generally and push as much as I can at the gym. I'd never waste money on "bulking" powder, I drink a decent amount of milk to cover that too.
Just keep it simple, eat lots of clean food and work your ass off for beginner gains.
Awesome work!
So did you eat a calorie surplus and still cut down on your gut/man boobs?
I've had the same body type as you for a while and only recently I've been trying to combat it. I'm in a deficit trying to cut out the fat and then I'll worry about gaining more muscle.
Hi guys,
Had a little question. I'm a heartpatient and I recently started running and swimming to get my physique in order since I have never been able to do that as a child.
Now, I don't have enough money to go to the gym every week and not really the time either
but would it help to do some exercises at home?
My brother has a set of dumbells and a device to do some stomach muscle practice.
This whole world is really new to me since, as a kid I have never really taken to sports, but I'm eager to learn and to get better at it.
Also, does swimming help in any way to tone and improve your muscles?
Thnx a lot for the help
Had a little question. I'm a heartpatient and I recently started running and swimming to get my physique in order since I have never been able to do that as a child.
Now, I don't have enough money to go to the gym every week and not really the time either
but would it help to do some exercises at home?
My brother has a set of dumbells and a device to do some stomach muscle practice.
This whole world is really new to me since, as a kid I have never really taken to sports, but I'm eager to learn and to get better at it.
Also, does swimming help in any way to tone and improve your muscles?
Thnx a lot for the help
thanks!
its a bit weird though, I have a hard time eating anything after workout.
I`m barfy and can barely drink my protein shake.
time to man up i guess.
impressive and more weight than i can lift but these are not deadlifts. the lift ceases to be a deadlift when the plates are bounced off the floor. it takes a ton of work to reset and set the back in proper extension before the lift, not to mention lifting the weight from a dead stop rather than getting the eccentric assistance the bounce provides.
cuevas. PhD.
Member
Yeah he's strong but could probably only get 12-15 reps if he did real deadlifts.
parrotbeak
Member
I looked at 4 links and already decided it's too long for a beginner. Clicked first link and saw machines and yoga ball crunches and closed it. Throw that away and read the OP.
As said above. Please read the OP before coming in asking for advice, as the workout you've posted is absolute rubish. Too much volume, not enough full body compound lifts, a bunch of dumbass machines, etc. If that's what your "trainer" recommended, you should find someone else. Anyone else really.
Also, you're focused on a music player, training pants, protein powders, shoes, etc, when your number one focus should be just finding a good program and getting your ass in the gym. Get your head out of the clouds and go lift. Who gives a fuck about your goddamn pants and music player? You are focused on a bunch of superficial bullshit.
Yes, yes they are.
Jason's Ultimatum
Member
Good lord those exercises in the PDF file are AWFUL.
FallingEdge
Member
I'm sure it is the shirt you are wearing but you look really skinny. Your newer pics are much better.
Me in early 2010. I've come a long way.
I shouldn't be laughing Ive been there, but this video is hilarious made my day.
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