Not just any food, though. Healthy supply of proteins, carbs, and fats.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Not just any food, though. Healthy supply of proteins, carbs, and fats.
I believe that Bill Pearl was
What is unhealthy? There are obvious things like trans fats, certain food additives, etc, but what makes something unhealthy in the context of wanting to gain muscle while you're working out/active all the time?
I've been drinking whole milk with my protein shakes. Whole milk contains a LOT of saturated fat (lots of animal proteins do). Is this bad?
Are things with a high glycemic index going to be bad (other than post-workout, of course) for something lifting and wanting to gain weight?
What are some calorie dense foods that are "good" for someone that doesn't have the stomach for eating a whole ton of food all the time?
entremet
Member
Eggs, milk, whey, cottage cheese.
Good calorie dense foods are nuts, peanut butter, etc.
Your body doesn't really need much sugar. Excess sugar and carbs will do you no good.
Think about the diets of humans for thousands of years. Vegetables, fruits, meats. Simple stuff.
Think about the shitty diets of people today. Processed foods with over 30 ingredients. Complex stuff.
Rack your weight after finishing
Share the equipment with others when it's busy (called "working in" - I do a set, you do a set)
Don't wear cologne
Don't fill a water bottle at the fountain unless you let people that just want a sip in front of you
Don't stand right in front of the dumbbell rack and do your curls or w/e. get the weight and walk to a clear area to do your exercise. Other people need to get dumbbells too
How do I share the equipment if someone doesn't specifically ask?
Well if they're pacing around your station or glancing at you, you might ask "Hey man, waiting on this? You wanna work in?" or something. But otherwise you're right, you wouldn't know
I guess the other side of that coin is to ask if you want to work in with someone
Brolic Gaoler
formerly Alienshogun
Your fucking bare hands. Be a man!
MrToughPants
Brian Burke punched my mom
Quick question... am I losing out on much by going with sumo deadlifts versus regular deadlifts? I have a shorter torso with shorter arms yet longer legs, and so my legs always seem like they are in the way. I feel like I have no choice but to scrape the shit out of my shins, because when I try to avoid that from happening when doing regular deadlifts, my form suffers and my lower back ends up paying the price. With sumo deadlifts, I don't have that issue... I lift heavy weight, and I don't scrape my shins up with the bar.
So yeah... how much am I losing/gaining by doing sumos instead?
So yeah... how much am I losing/gaining by doing sumos instead?
But my hands are so pretty!
Psychotext
Member
Some of us like having hands that don't pass for sandpaper.
MrToughPants
Brian Burke punched my mom
If it feels good then just keep doing sumo. There's nothing wrong with pulling that way. If you feel your lower back is missing out from doing sumo do RDLs once in a while.
The back of a #165 who pulled sumo.
Psychotext
Member
Believe it or not, some of us just want to get fit / toned rather than smashing out epic reps. Everyone is different.
If getting "toned" was something that existed you'd have a point.
Psychotext
Member
Yeah... ok. I think I'll leave you to it.
Nothing like a good bit of pedantry.
Nothing like a good bit of pedantry.
Psychotext
Member
My missus disagrees (call me pussy whipped, but if she prefers I have soft hands, then I prefer it too). That's why I pretty much don't do any weights, digging, other manual labour without decent gloves now.
You should also learn how to grip bars properly: http://www.youtube.com/watch?v=bTqNSgCmM2s
Relax, there's no need to be so defensive.
Haha does sound a little like she wears the pants, but I guess happy wife equals happy life.
You can use bare hands and just moisturize and use a pumice stone to keep your hands smooth and free of large scratchy calluses.
HarryHengst
Member
Good god, start eating more. Eat like 200 grams of nuts a day above wat you eat now, that will net you 1200 calories and a load of fats and proteins. And drink more milk, eat more cheese and pasta or whatever. You will have to go to like 3000-3500 calories a day if you want to gain muscle. Basically, at 1200 a day you are starting to get close to starving yourself.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Can't you just get fish oil pills, you can get like 1000 for 20 bucks or something.
WolfForager
Member
Just need a quick bit of advice guys!
Currently working on a 6/7 day a week fitness regime to get myself back into shape for Tae Kwon Do competitions. I have 3 days set aside for weights, 1 day for a core workout class in college and 2-3 days for bagwork and light corework. Working for increasing strength and losing as much fat as possible, need to keep my weight under 80kg as that's the cap of my weight class.
Just in regards to the 3 days I have for weight lifting. I have two plans; one day is chest (bench press and some isolation work), shoulders (shoulder press and some more isolation work) and triceps and the other plan consists of squats, back work and biceps. I just alternate between these two plans.
I was wondering if I'd be better off splitting this up further and including some deadlifts into it. Something along the lines of:
Day 1: Bench Press, Incline bench, flys etc. + Deadlifts.
Day 2: Shoulder Press, Shrugs etc. + possibly throw any armwork in here too.
Day 3: Squats and back work.
See my problem here is that I've often heard that if your not lifting weights 4-6 days a week, there is no point in diluting your plans too much, diminished returns overall and such.
So in summary, 3 days in the gym a week, should i stick with alternating two plans or switch to a different plan per day?
Thanks in advanced guys!
Additional info:
Height: Just under 6 feet
Weight: ~80kg (Really need to keep this where it is)
Currently working on a 6/7 day a week fitness regime to get myself back into shape for Tae Kwon Do competitions. I have 3 days set aside for weights, 1 day for a core workout class in college and 2-3 days for bagwork and light corework. Working for increasing strength and losing as much fat as possible, need to keep my weight under 80kg as that's the cap of my weight class.
Just in regards to the 3 days I have for weight lifting. I have two plans; one day is chest (bench press and some isolation work), shoulders (shoulder press and some more isolation work) and triceps and the other plan consists of squats, back work and biceps. I just alternate between these two plans.
I was wondering if I'd be better off splitting this up further and including some deadlifts into it. Something along the lines of:
Day 1: Bench Press, Incline bench, flys etc. + Deadlifts.
Day 2: Shoulder Press, Shrugs etc. + possibly throw any armwork in here too.
Day 3: Squats and back work.
See my problem here is that I've often heard that if your not lifting weights 4-6 days a week, there is no point in diluting your plans too much, diminished returns overall and such.
So in summary, 3 days in the gym a week, should i stick with alternating two plans or switch to a different plan per day?
Thanks in advanced guys!
Additional info:
Height: Just under 6 feet
Weight: ~80kg (Really need to keep this where it is)
Psychotext
Member
It's more that scratchy hands during sex = whiny missus.
Plus back when I didn't wear gloves I managed to wreck some of her tights and one pretty bra. But in my defense I had never heard of "filing" my hands down.
Finishe up week 3 of SL 5x5 yesterday.
I definitely feel like I need a rest day today. I'm not in pain, but I know my body is telling me to rest.
I haven't had this feeling in a long time, especially when I used to do my (shitty) isolation 5 day split.
I'm assuming this is a good thing.
I definitely feel like I need a rest day today. I'm not in pain, but I know my body is telling me to rest.
I haven't had this feeling in a long time, especially when I used to do my (shitty) isolation 5 day split.
I'm assuming this is a good thing.
Forget flaxseed oil, it's missing one of the two oils you need (especially as a guy). Get animal-based oi instead, like fish oil. The pills work (but you have to take a few a day), or just buy the oil by the bottle. Keep it in the fridge so it doesn't oxidize!
Echoes of Pink
Member
The two days of rest at the end of the week on any 5X5 is totally necessary. Gives your body enough time to completely recover for the coming week. Enjoy the time off, eat well, and sleep a lot. You'll feel better on Monday.
hawkshockey11
Banned
5 pounds of ON for $42 is a good price right?
Average price.
I'm been debating the switch but SS is still giving me progress. Always so torn.
I think 5/3/1 is really what you make of it. The nebulous rep count in the last set encourages laziness. A weak mind or weak body results in a too many 3 and 1 days ending with exactly that many reps. Wendler says "moving north of vag" is what makes the program work and I agree. Grinding out everything you've got on the last set is the difference between making big gains or little ones.
I have been going gym consistently since October but I have been stuck on the same weights for far too long. Any advice on how to improve.
Current routine
Chest (and a bit of Tri's)
Back (and a bit of Bi's)
rest
Shoulders and Traps
Bi's and Tri's
rest
Don't really have a proper diet, but this is what I usually eat.
Morning - Protein shake and Oats
Work Lunch - Tuna Baguette (brown)
After work and an hour before Gym - Tuna Sandwhich (Brown)
Straight after Gym workout - Protein Shake
When I get home after gym - Rice and chicken curry
Late meal - Grilled Chicken Burger (Brown)
Hour before bed - Protein shake
Current routine
Chest (and a bit of Tri's)
Back (and a bit of Bi's)
rest
Shoulders and Traps
Bi's and Tri's
rest
Don't really have a proper diet, but this is what I usually eat.
Morning - Protein shake and Oats
Work Lunch - Tuna Baguette (brown)
After work and an hour before Gym - Tuna Sandwhich (Brown)
Straight after Gym workout - Protein Shake
When I get home after gym - Rice and chicken curry
Late meal - Grilled Chicken Burger (Brown)
Hour before bed - Protein shake
entremet
Member
No legs day at all? That's like 65 percent of your body.
Honestly, I'd do the OP program. If you're stuck with building strength it may be an issue of lacking compound movement, which the OP program addresses. But you're doing way too much isolated arm work.
I'd cut down on the shakes, maybe one post workout, and one for breakfast, and get more real food in there.
Just do that for 10 more years and you'll get some pretty great results.
three reasons you're probably plateauing (imo)
1. You're not pushing yourself in the gym and mentally psyching yourself out from going for heavier weights.
2. Your routine sucks and/or you need a new plan.
3. Not eating enough.
Or could be a combination of those.
entremet
Member
LOL.
HarryHengst
Member
those are beginner gains, which you also would have made if youve lifted gallons of milk bags.
But yeah, you probably do 1) too many isolation exercises and 2) dont eat enough. Thats why you are stuck. Eat more and switch to the big movements (bench press, squats, deadlifts). If you want you can always do those curls afterwards.
The rep records are probably what kept me on the program for so damn long. If nothing else the basic philosophy of emphasizing big, compound movements, starting too light, progressing slowly and breaking personal records should be the foundation of any strength program, not just 5/3/1.
I don't think I'll ever ascribe to any program that isn't built on those four tenants. Wendler had a great idea and I'm glad he's been successful for it.
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