This be my dinner:
Gotta eat big to get big
Had some chicken, broccoli and a baked potato. Redeemed?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Had some chicken, broccoli and a baked potato. Redeemed?
Traps are, in my opinion, pretty unnecessary to go out of your way to train for. They react extremely well to training, like shrugs, deadlifts, and military press. I wouldn't dedicate a workout day at all to traps, maybe like 3 sets of shrugs outside of your regular deadlifts and military presses. Wait, you're doing deadlifts and military presses, right?
Traps are, in my opinion, pretty unnecessary to go out of your way to train for. They react extremely well to training, like shrugs, deadlifts, and military press. I wouldn't dedicate a workout day at all to traps, maybe like 3 sets of shrugs outside of your regular deadlifts and military presses. Wait, you're doing deadlifts and military presses, right?
Well I did say I'm doing deadlifts, didn't I?
And yes military presses too, on my shoulder/chest days. But some people have that muscle group that they barely have to work out to build (mine are lats) and the muscles that barely grow no matter what they do (calves and traps for me). I started using the calf raise machine on my leg/back days, and I want to supplement my workout with some trap-targeting exercises. I just wanted to know when I should do them and what the best exercises are to target the traps.Oh and a question about shrugs: how exactly should they be performed? Should I feel like I'm lifting with the shoulders or lifting with the traps themselves? I don't know if that makes sense, but there is a difference, and I don't know which is the more proper technique.
by the way speaking of military presses, should I do those before or after bench presses? Or alternate that every other workout? I ask because I know it's a pretty essential exercise, but I swear if I make it the second or third exercise of my chest/shoulder workout I have to halve the weight that I would do if I made it my first exercise. It's annoying.
I do traps on my back days. Three back exercises and 2 traps. I'll start with weighted pull ups all by them self. After that I usually do 4 sets of 20 shrugs with a 45lb plate in between whatever back exercise I'm doing. Next I'll superset heavy DB or BB shrugs of sets of 12-10 with another back exercise and call it a day.
It should feel like you're lifting with your traps. No rolls or anything. Straight up, squeeze, and straight down.
EDIT: I would seriously consider moving shoulders away from chest and doing them on separate days. I just got off about a year of having a chest/back day. It kicks your ass but the two muscles can be superseted and not negatively effect each other. There is a lot of front delt in bench and doing shoulder press before it will cause your bench to suffer. Same prinicipal if you do bench before shoulder press.
It should feel like you're lifting with your traps. No rolls or anything. Straight up, squeeze, and straight down.
EDIT: I would seriously consider moving shoulders away from chest and doing them on separate days. I just got off about a year of having a chest/back day. It kicks your ass but the two muscles can be superseted and not negatively effect each other. There is a lot of front delt in bench and doing shoulder press before it will cause your bench to suffer. Same prinicipal if you do bench before shoulder press.
Psychotext
Member
I know it's only vaguely related, but do any of you guys have any good chilli recipes? Starting to get a bit tired of all the chicken / turkey, but I absolutely love chilli so I quite fancy trying a few different recipes.
Just made one which was meh at best. Might stick to recommended ones rather than just random recipes from books.
Just made one which was meh at best. Might stick to recommended ones rather than just random recipes from books.
I'm doing a good job in losing my fat and my stomach is noticeably smaller. I've lost around 1.5 inches around my stomach since just over a month ago. Progress has sped up lately since I cut down my nut intake.
However, I feel I'm getting a bit too small. I'll keep going for now because all that fat is definitely not good for me. I'll start putting on weight slowly after I lose a bit more around my stomach.
To clarify, after I'm happy with my cut, if I want to put on muscle without much fat, should I just eat at maintenance and keep working out or eat slightly above? I'd obviously need to calculate my new maintenance with my new weight.
However, I feel I'm getting a bit too small. I'll keep going for now because all that fat is definitely not good for me. I'll start putting on weight slowly after I lose a bit more around my stomach.
To clarify, after I'm happy with my cut, if I want to put on muscle without much fat, should I just eat at maintenance and keep working out or eat slightly above? I'd obviously need to calculate my new maintenance with my new weight.
I make this pretty regularly:
1lb ground turkey, beef, or venison cook this until browned.
add
1 big can diced tomatoes
1 can of kidney beans
1/2 green pepper
1/2 onion
1 1/2 cups of water
2 tbsp chili poweder
1/2 tbsp cayene pepper
1/2 tbsp cumin
salt and pepper to taste
bring to boil and then let simmer until the water has reduced to where you want it.
Psychotext
Member
Thanks, will add it to the list and report back when I make it.
Do you own a slow cooker? This is important to determining what recipes to use.
Psychotext
Member
Yeah, I have a slow cooker. A pressure cooker too... hell, just about every type of cooking implement you can think of (I'm into my cooking.
Yeah, I have a slow cooker. A pressure cooker too... hell, just about every type of cooking implement you can think of (I'm into my cooking.
Personally I make enough chili for a week or so. I'll brown 3 lbs of ground beef, rinse and combine it with 4 cans of kidney beans (2 light red and 2 dark red), add a can ot plain tonato sauce, 2 cups of water, then a ton of chili powder, a healthy amount of Frank's Red Hot, pepper, garlic, and whatever other seasonings catch my fancy that day, along with onions/peppers/etc depending on mood. Let it cook for 12 hours in the slow cooker, then leave it and have at all week long. Awesome.
FallingEdge
Member
yessir!
And since I found some pics that I took a year ago, I want to post them up.
Feb 2011
Feb 2012
Crazy how much you can change in a year.
Psychotext
Member
Good man, this recipe shows promise.
On Starting Strength, Deadlifts are 1x5. Sometimes I feel saucy and do 2x5 that aren't warm up reps.
Lasthope106
Member
I still do 5x5. What now? Come at me Bros!
FallingEdge
Member
Good man, this recipe shows promise.
I buy Frank's Red Hot by the gallon. Hot sauce on EVERYTHING!
On T-Nation TC has an article explaining his motivation for finally dumping the six meals a day myth. He still shits on intermittent fasting, but it's a step in the right direction.
It's inspired me to look through Martin Berkhan's old posts on LeanGains. That cat really should have put out a book and capitalized on his program. It's all out there now, and since he's become increasingly alienated and frustrated it's unlikely to happen for him. He wasn't the inventor of intermittent fasting, obviously, but he took a more systematic and hence, scientific approach that others like Ori Hofmekler eschewed in favor of more primal and esoteric reasoning (see: The Warrior Diet).
His legacy of being Internet Famous is simply awful for someone who popularized an approach that proved time after time that radical body recomposition is possible with proper nutrient timing through a 16 hours on/8 hours off daily fast and lifting heavy shit within that feeding window. Gaining muscle while losing fat, bitches. His approach is valuable enough to be recorded in print.
It's inspired me to look through Martin Berkhan's old posts on LeanGains. That cat really should have put out a book and capitalized on his program. It's all out there now, and since he's become increasingly alienated and frustrated it's unlikely to happen for him. He wasn't the inventor of intermittent fasting, obviously, but he took a more systematic and hence, scientific approach that others like Ori Hofmekler eschewed in favor of more primal and esoteric reasoning (see: The Warrior Diet).
His legacy of being Internet Famous is simply awful for someone who popularized an approach that proved time after time that radical body recomposition is possible with proper nutrient timing through a 16 hours on/8 hours off daily fast and lifting heavy shit within that feeding window. Gaining muscle while losing fat, bitches. His approach is valuable enough to be recorded in print.
You will have to tinker with your diet.
First figure out your maintenance caloric intake and stay on a recomp diet.
That should allow you to lose fat while gaining muscle but it will be slow.
If you want to speed it up just up your caloric intake little bit at a time until you are at a satisfactory pace. All that will have to be done while on a good protein intake.
It appears that he has pretty much stopped updating his blog as well.
Maybe he is spending all his time working on his book. He popped up on Fitocracy a week ago to answer some questions in the Leangains group. As soon as his book comes out I will buy the first print copy, I figure that's the least I can do after all the help I have received from his program.
Psychotext
Member
Butting in to someone else's conversation... what's a recomp diet? Google wasn't massively helpful.
I was mostly wondering because of the weight loss. No need for a passive-aggressive lament because I asked a question.
Body recomposition i.e. losing fat and gaining muscle simultaneously.Psychotext said:
Martin Berkhan did say that he was taking a vacation or break (take your pick) on his last blog post on the sixth of January. Based the chatter and rumblings of the time it seemed like he was really just sick of the bullshit he was dealing with, whatever it happened to be. I couldn't surmise just how far he wanted to distance himself from the internet or anything else at that point. After all, part of the benefits of the IF lifestyle is having more time to do other things and not fussing with a diet most of the day.
Should any book materialize I'll purchase it without hesitation.
FallingEdge
Member
He still tweets fairly consistantly - https://twitter.com/#!/Martinberkhan
Thanks dood! Having pics is a great way (for me) to stay motivated. Soon, I will be ready for a cut and be following leangains hardcore. Can't wait!
Psychotext
Member
Sorry, I meant more specifically. As in what's involved (is it specific macronutrient ratios, eating at certain times, certain calorie levels etc)?
There's many different body recomposition models, and the specifics will all vary by the plan. LeanGains encompasses at least three major models as it is (fat loss, maintenance, bulk) and Cheat Mode has a similar set-up as well. Many body recomposition plans involve a period of fasting (underconsumption) with a period of calorie overconsumption to achieve their goals. Not all of them do this, mind you, but unless I'm mistaken the most successful do.
Also they generally work slower than straight weight loss/fat loss plans that aim to spare muscle mass rather than increase it simultaneously.
Also they generally work slower than straight weight loss/fat loss plans that aim to spare muscle mass rather than increase it simultaneously.
Psychotext
Member
Thanks.
Nah it was a legit question. I just lament the fact that someone thought you should actually do it.
Psychotext
Member
I just added a few tablespoons worth to the chilli I made yesterday. Improved it no end.
Brolic Gaoler
formerly Alienshogun
parrotbeak
Member
Eww, I would throw it away.
HarryHengst
Member
Brolic Gaoler
formerly Alienshogun
Throw a little bleach in there then fill it with water and let it sit for a bit. Good as new!
The smell persists for a little while longer, but it doesn't change the taste and it goes away after a while.
Had this happen to me a month ago. Never again, god god.
FallingEdge
Member
So while playing hoops with coworkers today, I tore a tendon in my left middle finger. It is currently in a splint and I'm suppose to see a hand specialist on Monday morning. I have no idea how I am able to workout out. I cant fully grip anything in my left hand. Hopefully the doctor will let me give me some good news/advice. I might be stuck with machines...
*sigh*
This is so very depressing.
*sigh*
This is so very depressing.
Sorry to hear that dude.
Get well soon.
Injuries suck so bad. You don't usually appreciate what you have before an injury.
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