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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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entremet
Member
Losing weight is all about diet, working out 3x times a week is fine, if your diet is clean. Don't expect to make any big strength gains on a calorie deficit, though.
If you want to speed up fat loss, you can try sprint sessions.
Right now I am only doing 75lbs total (week 2 of SL) and my gym doesnt have those large, low weight plates. Isn't a big point of the pendlay row to lift the bar from the ground every time?
Thanks for the info I'll try that. I definitely think I was rounding out my lower back. I feel like I am not working out my core enough on this SL program. I guess the squats have my core covered?
So I should mix in like 15-30 minutes of cardio in my weight lifting plan?
I don't care too much about muscle gains, I'm sick of being fat. I generally gain muscle well anyways.
parrotbeak
Member
The point is to have the bar at a dead stop each time. Whether it rests on the ground or safety pins doesn't matter.
Echoes of Pink
Member
You need to stack plates under the plates on the bar to get it to the correct height for anything less than 135 pounds (two 45 pound plates). The height of the bar should be ~8 to 9 inches off of the ground. You need to make up the difference. This is also covered in the 5X5 report from SL.
Your core will be worked quite a bit from all of the compound lifts. On squat, your core stabilizes your lower back and spine. The same goes for the deadlift, overhead press, row and even the bench. If you need to add any core work, do planks. As the weights go up, your core will improve at the same time.
Echoes of Pink
Member
If you are on a linear progression program with compound lifts, you should add 5 pounds of weight after every successful workout. Successful being defined by completing the prescribed number of sets and reps usually 3X5 (more or less depending on the specific program).
entremet
Member
Sure. Intervals are great.
But weight loss is more about diet, so clean that up first. How's your diet? What does a normal day of eating look like?
I've make great progress with the paleo approach, but you can try other diet methodologies. The key is to find something that is sustainable.
Yeah. I should've seen it coming. I forget the rest of GAf isn't like those of us who attempt to actually be knowledgeable about fitness/health.
Thanks for the help as always. Guess I need to raise it for my deadlifts too then.
parrotbeak
Member
I read that thread and didn't even see which post might have caused the ban. Other than that it's not really worth arguing after a certain point. But ya, fitness is like politics, religion, and Condit vs Diaz.
Lately I've been pretty heavily depressed so it usually consists of no breakfast, rush out the door to class, get a chicken wrap (some fried chicken thing), go home have a little serving cup of some greek yogurt with some fruit. Maybe like 3 spoons of cottage cheese as a snack. Then hours later probably cook like a small plate of chicken breast and maybe an egg. Maybe twice a week I'll have a handfull of pistachios.
Once in a while (like once a month I'll get major chocolate cravings and buy some ice cream). I used to drink chocolate protein shakes (whole milk with ON Double Rich Chocolate) once a week while working out but my roommate lost my Shakerbottle metal spring ball so I didn't bother.
Please don't say "track your stuff online" because I tried that for a month and I just couldn't. The act of logging my food was tedious and ruined me. I'd rather just work out harder/more often. Half hte time I don't even have the energy to cook myself anything and I'll settle for two pieces of toast with peanut butter for supper or a bowl of ramen.
I don't drink soda, I don't even use sugar in my coffee. When I do have breakfast, it's oatmeal, like quick oats.
I checked my weight two months ago (been to the gym 4 times in the past two months) and it was 222lbs @ 5'8".
Echoes of Pink
Member
No problem. You should raise the deadlifts as well until you get to the right height. If the bar is lower, it will make the movement harder and might throw off your form.
Calf raises and squats will really help the most, when you squat focus on moving the weight with explosion, you don't need to go heavy to increase your vert either. Also, was that a no-step vertical or a one step vertical? When I was younger my 1-step vertical went from 34" to 38" in about a month and a half when I started doing calf raises and light squats.
Definitely possible, you have to start eating more and pushing yourself harder. I'd suggest doing chest twice a week, I made huge gains in a year doing that and maybe alternating between dumbbells and barbell weekly. I used to go heavy with dumbbells before I felt comfortable trying similar weights on the barbell (no spot).
Doing plyometrics and power clean will definitely help.
Brolic Gaoler
formerly Alienshogun
So yeah, if you're going to try to switch to a false grip for bench (or press or both) be sure you don't use it like you have been with regular grip. Meaning don't expect to do the same weight/reps right away. I know that sounds like a no brainer, but well, let's just say at my 10th rep of 300 in my third set the barbell decided to take a break and sit on my chest until someone picked it up for me.
Fucking rookie mistake.
Anyway, the rest of my work went VERY well and suicide grip definitely hits triceps more. Also, bumping my BBB assistance up to 60% of my training max was amazing (215x10 for 5 sets on this current cycle). I don't usually feel "it" in my chest/arms on chest day and today I had erections all over.
Seriously, it was a sick pump that I've never experienced in my chest and tris.
Don't know if I'll go back to false grip or not, I don't really have an issue with my pec or shoulder, but it's worth thinking about.
Fucking rookie mistake.
Anyway, the rest of my work went VERY well and suicide grip definitely hits triceps more. Also, bumping my BBB assistance up to 60% of my training max was amazing (215x10 for 5 sets on this current cycle). I don't usually feel "it" in my chest/arms on chest day and today I had erections all over.
Seriously, it was a sick pump that I've never experienced in my chest and tris.
Don't know if I'll go back to false grip or not, I don't really have an issue with my pec or shoulder, but it's worth thinking about.
Working out harder won't make up for eating shitty. That isn't how it works. Weight is always lost in the kitchen. If you don't even care enough to figure out where your calories are coming from, we won't be able to help you.
Like I said, I'm dealing with depression, and probably going to start on SSRIs soon, I'm like this about everything.
edit: what I posted about seems healthy enough to me, although it feels like I'm not eating enough or varying my diet enough. It's 100x healthier than how I used to eat even 6+ months ago
edit: what I posted about seems healthy enough to me, although it feels like I'm not eating enough or varying my diet enough. It's 100x healthier than how I used to eat even 6+ months ago
Yes....you can't go on ssris without an evaluation which my therapist is pushing hard for.
Brolic Gaoler
formerly Alienshogun
If you're depressed fix that shit first, it's going to interfere with any goal you set.
Just trying to get accross to you that if you want to lose weight, food is how you do it. working out more and such will only work in conjunction with dietary changes.
Your diet doesn't seem that bad. I'd say continue eating what you're eating and obviously stay away from stuff like ramen. Increase your workouts to 3x or 4x a week. Remember that stress can negatively affect your weight loss so it's better to ease into it and see how it goes in one month, then adjust accordingly. That means don't add too much stuff for now which would cause you to freak out or stress over the minor details.
I'd say there's a lot to fix about his diet. The biggest thing would be eating on somewhat of a schedule. The "breakfast occasionally" thing isn't doing him any favors, nor are fried chicken wraps and such, along with dinners of bread and peanut butter.
Of course, but if he's portioning it correctly it shouldn't deter him from losing some pounds for the next month or two. He's 222 at 5'8", it doesn't take much to start losing it at this point. I honestly don't think his diet has to be perfect immediately if this is going to be a life changing, permanent thing. For example, he could just take away ramen for now and eat on a schedule. The next month, once he gets use to it, can fix it even more. Being under depression and adding more things that might impact his stress levels can and will affect weight loss. I'd say just start pumping some iron right now and hopefully get the depression under control.
J Tourettes
Banned
Being an extremely long term sufferer of depression myself, I second the one thing at a time sentiment. Getting into a routine is the best thing you can do but equally it can be one of the hardest.
Just making a start can be hard enough so baby steps are fine.
Just making a start can be hard enough so baby steps are fine.
I guess I was just running on the assumption that if he doesn't see results (his weight decreasing) it would only add to the depression, and knowing that diet is going to be the best way to lose pounds, wanted to push in that direction. Having never suffered depression however, I am not able to quite understand the nuts and bolts of the psyche. My apologies.
Disagree.
Depression will come and go. Setting goals and staying active - getting into the gym - will help lift you out of the depression. If you sit around waiting for the depression to lift before you commit yourself to things, you will end up never doing them.
Don't sit around thinking about how depressed you are. Happiness is in the doing, not the thinking
Hard, rigorous physical activity will be better for you than any SSRI. Take the SSRIs if you need them but definitely make excercise or some variation of it a central part of your life and I guarantee that you will start feeling better.
Brolic Gaoler
formerly Alienshogun
Disagree.
Depression will come and go. Setting goals and staying active - getting into the gym - will help lift you out of the depression. If you sit around waiting for the depression to lift before you commit yourself to things, you will end up never doing them.
Don't sit around thinking about how depressed you are. Happiness is in the doing, not the thinking
Hard, rigorous physical activity will be better for you than any SSRI. Take the SSRIs if you need them but definitely make excercise or some variation of it a central part of your life and I guarantee that you will start feeling better.
Clinical depression may not "come and go" and that appears to what he's alluding to.
If he's as depressed as he's letting on he needs to get that in check before worrying about a lifting routine. Especially since it will probably negatively impact his work, and create a vicious cycle.
Price Dalton
Member
Some SSRIs tend to make you insulin resistant, which could make weight loss even harder. If you do go on one, I'd lean toward a low-carb, high-protein, moderate-fat diet. Those tend to work best with insulin resistance.
Is it recommended to do sets in consecutive or alternate order ?
For example, lets say my daily training consist of
3x(10pullups)
3x(20pushups)
3x(15dips)
Should I do
10pullups -> 10pullups -> 10pullups -> 20pushups -> 20pushups -> 20pushups -> etc...
or
10pullups -> 20 pushups -> 15 dips -> 10 pullsups -> 20 pushups -> 15 dips -> etc...
Also, what is the recommended rest time between sets ?
For example, lets say my daily training consist of
3x(10pullups)
3x(20pushups)
3x(15dips)
Should I do
10pullups -> 10pullups -> 10pullups -> 20pushups -> 20pushups -> 20pushups -> etc...
or
10pullups -> 20 pushups -> 15 dips -> 10 pullsups -> 20 pushups -> 15 dips -> etc...
Also, what is the recommended rest time between sets ?
Do them consecutively, especially since they have overlapping muscles that will be worked.
If you want to build strength, rest as long as you need to. Three to five minutes is recommended.
If you want to build muscular endurance, less rest is advisable.
*edit*
If you can do that regimen daily, I would strongly recommend a more difficult regimen that you can't perform in consecutive days.
If you want to build strength, rest as long as you need to. Three to five minutes is recommended.
If you want to build muscular endurance, less rest is advisable.
*edit*
If you can do that regimen daily, I would strongly recommend a more difficult regimen that you can't perform in consecutive days.
You misunderstand me. If he is, in fact, clincally depressed, it is something he is going to deal with for the rest of his life. It's not something he will be able to fix with a check-in with the dr. or a pill. Pills will help only so much and there is no point in holding off on things that are good for anybody (depressed or not) because you want to "fix" your depression. You fix depression by staying busy and constantly keeping goals for yourself. I don't see any reason he should postpone a lifting regimen because he hasn't seen a doctor.
Getting himself out of bed and exercising is probably the best thing he can do for himself. I speak from experience.
Brolic Gaoler
formerly Alienshogun
The entire first part of your post is exactly what I meant when I responded to you "It may not 'come and go." So I'm not sure why you're restating what I basically said.
And I would argue that he has to learn to deal with his depression before adding shit to his life. Especially a diet change and rigorous lifting schedule. Once he has a handle on his depression, that's when he should work on making big changes like these.
Anyway I'm done discussing this topic.
HarryHengst
Member
This seems like you are already undereating , and you want to cut 200-1000 calories?
Haha ok buddy good talk
parrotbeak
Member
I haven't been seriously depressed, but I can see both your points. On one hand, I absolutely agree that you need to make up your mind to deal with the depression first--you can't just occupy yourself without examining the causes of your depression and actively fighting the negative thought loop. You can't just distract yourself and hope to feel better, because once the distraction is gone, you feel shitty again. For reference I have a chronically depressed coworker who believes in the negative statements she constantly makes. It's her reality. No amount of exercise (not that she exercises regularly) or distraction will help her. Even when she is trying to joke around, everything is still negative but she'll give a sarcastic laugh.
But if you can get over the negative thoughts and resolve to change, then I think the best thing to help reinforce positive thoughts and get your brain chemicals right is to be active and make changes to your life. Exercise definitely clears up any mild depression that I occasionally experience. Cleaning, doing anything different from the normal routine, spending the day driving around--anything to snap out of the cycle.
On the other hand, the low testosterone that accompanies serious depression will make strength progression slower. Not being able to progress as a program indicates can make you feel shitty. Even one bad session can leave me feeling bad, even though I know it is one session and many factors could have contributed. Just trying to lift something that you think you should and failing can leave a lasting negative feeling.
I guess one way to avoid that is to set goals that you have more control over, such as length or frequency of cardio, or as many reps as possible body weight. Maybe don't worry so much about increasing numbers, but just making it a goal to do something every day.
But if you can get over the negative thoughts and resolve to change, then I think the best thing to help reinforce positive thoughts and get your brain chemicals right is to be active and make changes to your life. Exercise definitely clears up any mild depression that I occasionally experience. Cleaning, doing anything different from the normal routine, spending the day driving around--anything to snap out of the cycle.
On the other hand, the low testosterone that accompanies serious depression will make strength progression slower. Not being able to progress as a program indicates can make you feel shitty. Even one bad session can leave me feeling bad, even though I know it is one session and many factors could have contributed. Just trying to lift something that you think you should and failing can leave a lasting negative feeling.
I guess one way to avoid that is to set goals that you have more control over, such as length or frequency of cardio, or as many reps as possible body weight. Maybe don't worry so much about increasing numbers, but just making it a goal to do something every day.
Brolic Gaoler
formerly Alienshogun
All of that is exactly my point.
Lifting is how I deal with my PTSD issues. Before I could even get to where I am now, I had to fix what was fucking me up. Before I got to where I started to where I am now I was in the bottom of a bottle for almost 3 years.
PTSD is still an issue for me (I doubt it will ever go away), however, I've learned to deal with it, and now lifting is my outlet.
So my job I got 4 days ago has me standing on my feet all day. My legs and feet are tired. What are some good shoes for this type of work?
Also, I've been having constant neck pain for the last couple of days. It might have to do with me being sick, in which case it will go away. Or it could be my pillow (had it for years), my shitty bed (was sposed to be trashed 1.5 years ago, or the fact that I don't seem to move around while I sleep. Suggestions?
Also, I've been having constant neck pain for the last couple of days. It might have to do with me being sick, in which case it will go away. Or it could be my pillow (had it for years), my shitty bed (was sposed to be trashed 1.5 years ago, or the fact that I don't seem to move around while I sleep. Suggestions?
J Tourettes
Banned
No apologies necessary, everybody has their own opinion and own way of dealing with shit. What works/worked for me could be the worst thing for someone else, depression is a bitch like that
Yeah I took it again today, and I drank a bottle of water before and a bottle after and it seems to be doing the trick. There's a good amount of caffeine in there so I just have to be aware of that.
parrotbeak
Member
Ya, when I was recovering from surgery, the elliptical really helped. Started off only doing a few minutes slow before my back would tighten and my foot would go numb, but it was easy to progress slowly. I think it is because it really works your hips without much impact. After a couple years I could finally do HIIT on it again.
Good to have you back.
No, I did a thing where it estimated the calories you need to eat to sustain your weight which iirc was like 2400 calories last time I checked.
Thank you!
There were far worse people in that thread than you. Glad you're back.
According to Consumer Reports, EAS and MuscleMilk have a lot of the 4 heavy metals and it'd be best to avoid them.
Pretty sure that was debunked but I'm not 100%.
Oh. Is it like the whole there's Arsenic in Apple Juice debacle?
I've been spoiled by the bluntness of FitGaf.
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