MrToughPants
Brian Burke punched my mom
4 hotdogs, box of KD plus 4 hotdogs chopped up and a liter of milk...nomnomnom.
Recipe for success.
Recipe for success.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Brolic Gaoler
formerly Alienshogun
I wouldn't know what to expect at all attempting that. For me, I would expect laughter (from those watching).
Hotdogs? aren't those relatively lacking protein when meat is concerned? What's KD?
Also, your post makes me miss beefaroni.
I paired intermittent fasting with 5/3/1 for about six months last year, and I've been doing either a Leangains or a similar intermittent fasting protocol for 16+ months straight now. As a way to satisfy my lust for awesome food and provide proper training recovery while keeping off the fat it works wonders.
I modified Leangains from time to time and found that one form it took mostly followed everything on this handy Cheat Mode infographic without knowing it. The only difference being that I broke the fast at noon, trained at two and usually got done eating around seven.
Protip for any fasting protocol to work better: break the fast at the same time every day. Don't take a day off, or fast for 12-14 hours on the weekends if you can help it. Your body gets used to eating at the same time every day, and something physiological happens that keeps hunger pangs from setting in whatsoever after a few weeks of consistent eating patterns. If you are lucky it will set in after a few days. It's like your body knows when it's supposed to eat and when it's supposed to fast. It's awesome.
I actually started lean gains 3 days ago. Haven't seen any detrimental effects yet. I'm pairing it with Keto which I've been doing for several months.
I'm not doing 5/3/1 though. I'm doing 3x5 with Added higher rep sets at the end+ assistance stuff.
I'm very skeptical of this whole IF thing but I'm gonna try it for 2 weeks.
I'm not doing 5/3/1 though. I'm doing 3x5 with Added higher rep sets at the end+ assistance stuff.
I'm very skeptical of this whole IF thing but I'm gonna try it for 2 weeks.
cuevas. PhD.
Member
You might as well stop now...
Okay, now I'm a little excited because my biceps are already starting to get sore.
In the past few months, no matter how hard I've trained, they never seem to get sore. I'm guessing that this is likely due to switching up my workout and having them being used as the primary muscle on 3 exercises, then a secondary muscle on 3 more exercises all on the same day.
In the past few months, no matter how hard I've trained, they never seem to get sore. I'm guessing that this is likely due to switching up my workout and having them being used as the primary muscle on 3 exercises, then a secondary muscle on 3 more exercises all on the same day.
Alright fitness-GAF, I want to fix my pelvis' anterior tilt. I read this article. Now, it identifies some examples of stretches/foam rolling/strength training exercises to do. How exactly would I integrate this into my normal training?
I'm currently on Wendler's 5/3/1, so would I just do the stretches/foam rolling at home every night and replace my normal deadlifts with, for example, the Sumo Deadlift? Any help is greatly appreciated!
I'm currently on Wendler's 5/3/1, so would I just do the stretches/foam rolling at home every night and replace my normal deadlifts with, for example, the Sumo Deadlift? Any help is greatly appreciated!
Why are you skeptical, our ancestors didn't get 3 square meals and more than likely went long periods of time without food. The body is more than capable of going 16-20hrs without a meal and being fine.
Have you been getting a pump? I'm finding pushing preacher curls and hammer curls makes my biceps sore for a day or two.
Question for FitnessGAF:
Over the last year or so every night when I sleep my back and neck seem to really tighten up, to the point where every morning when I get up they are, I wouldn't say they necessarily get sore, but there is some pretty bad discomfort. They loosen up after I shower and don't really bother me during the day (the neck does a little but the back is usually fine) and I'm able to go about my workouts and daily routines normally. But it really effects my quality of sleep and whatnot, plus the neck does bother me a little throughout the course of the day. I've tried adjusting little things like sitting up more straight in school or when I'm driving, or sleeping on my back rather than my stomach, I'm not really "worried" about the issues but I do want them gone obviously. I assume I just need to stretch more, but I already stretch my back a decent amount in general and with a foam roller. I was also looking to get into yoga but haven't had the time yet.
Any advice? Should I just try and stretch more, get into yoga or see a massage therapist or chiropractor? Or is this something I should see a doctor about?
Over the last year or so every night when I sleep my back and neck seem to really tighten up, to the point where every morning when I get up they are, I wouldn't say they necessarily get sore, but there is some pretty bad discomfort. They loosen up after I shower and don't really bother me during the day (the neck does a little but the back is usually fine) and I'm able to go about my workouts and daily routines normally. But it really effects my quality of sleep and whatnot, plus the neck does bother me a little throughout the course of the day. I've tried adjusting little things like sitting up more straight in school or when I'm driving, or sleeping on my back rather than my stomach, I'm not really "worried" about the issues but I do want them gone obviously. I assume I just need to stretch more, but I already stretch my back a decent amount in general and with a foam roller. I was also looking to get into yoga but haven't had the time yet.
Any advice? Should I just try and stretch more, get into yoga or see a massage therapist or chiropractor? Or is this something I should see a doctor about?
Boards of Canada
Member
I'm 291lbs and 6'3". I'm finally motivated to lose weight. Going to start Insanity today. I'm actually having a hard time trying to find out what I should be eating. I literally need a table that says "eat this at this time." Any suggestions on where to start?
Not with Insanity, first of all.
If you're overweight, you do not need a bootcamp style workout to lose weight despite what the Biggest Loser tells the public. The fat will literally start melting off as soon as your lifestyle changes and you're in a daily caloric deficit. It is much easier to lose weight when you're overweight than someone who is already lean trying to lose weight for a bodybuilding contest. You do not need to do very much!
Slowly and gradually clean up your diet and slowly and gradually start incorporating more physical activity into your day by going for walks, starting a very low volume strength training program, and getting enough rest. Don't just transition cold-turkey to a new "diet" or a full-fledged workout program.
I'm sure some others could shoot you some nutrition links as I am running out in a few.
cuevas. PhD.
Member
What xframe said, plus lifting weights is better for losing weight than cardio.
Boards of Canada
Member
So, basically, I should head to the gym instead and start lifting weights?
But as always said here, you should pick a known program made for beginners, and stick to it. The OP has a few.
The thing is, I don't work out until about 5:30PM so I would be eating pretty late. In my experience with these kinds of things in the past I'd have to plan my meals pretty well or I'd spend every MWFSu night cooking until late.
I may give it a try starting next week
muntersaur
Member
I really hate trying to get multiple meals in and so I am really interested in doing intermittent fasting. Thanks for the cheat sheet you provided!
I am just wondering what the morning coffee is for since I do not drink tea or coffee? Is it supposed to be for energy or is it a stimulant to burn fat?
Is the eating protocol any different if you are not training?
Yes, on some exercises more than others, but I still never really get sore after the next day. I know that soreness doesn't always equate to success, especially after lifting for a while, but all my other muscle groups (besides upper back for some reason as well; that's more recent though) get sore.
I think there must be something I'm doing wrong, or I should change up, but I don't know what. I go hard as possible, with good form, and I do it in a good time span (don't take too long of breaks in between).
I guess all this is kind of related to my previous post though (I'll quote it below):
I think back/bicep day went okay today.
I feel that it was hard to really maintain my strength after I got through my bicep workout and went on to back though.
Since we were all talking about those 55 pound curls, I decided to start the workout with those, and did 3 sets of 5 reps each. Went pretty good, but was dissapointed I couldn't get 8 per arm. I figured that I'd rather do 5 solid reps with great form then 8 shitty ones though. I usually do curls middle or last, so I bump down to 45's or maybe 50, so it was still a nice jolt to the system.
Either way though, I don't know...I feel like I'm too hard on myself sometimes, but other times, I think I should do more. I don't know what to do though. I'm doing my full routine, with as heavy as weight as I can do, good form, and not fucking around or anything...I just don't know why I feel like I can do more though. Anyone else get down on themselves sometimes after workouts? Advice?
EDIT: Also I don't think it helps that I didn't eat breakfast/lunch today, or that I don't have my protein shake. Feels bad man
(For context, I usually have a sole arm day, but this week I'm trying out a leg/shoulder, chest/triceps, biceps/back day system.)
Naked Snake
Member
Just got an Iron Gym Xtreme pullup bar installed on my doorway. Always wanted one of these, stoked!
Good luck! Remember that it's going to be tough starting out. Patience is a virtue!
Brolic Gaoler
formerly Alienshogun
Good luck, don't turn yourself into a squeezed out tube of toothpaste!
parrotbeak
Member
I'd drop it a bit. Seems to be agreed that you want to start lighter in order to progress longer.
Brolic Gaoler
formerly Alienshogun
Yup.
Also, did 50 chins and a few sets of DB curls today for shits and giggles (off day).
I got da pumps yo.
Yep. My best friend just got into lifting and he initially started benching at a higher weight. While he felt great benching 155lbs, he wasn't bringing the bar all the way down to his chest. Since I told him to drop the weight to 115lbs he's been able to bench correctly. It's always better to do an exercise at a lower weight with correct form.
Jason's Ultimatum
Member
How do you get that really cut line that goes from your hips to your groin area or whatever the fuck:
I know diet is important to achieve that look, but is it also from working your obliques? It's that V-shaped line. My friend is on a cutting phase, and I'm fucking jealous when I saw that.
EDIT-It's called the adonis belt.
I know diet is important to achieve that look, but is it also from working your obliques? It's that V-shaped line. My friend is on a cutting phase, and I'm fucking jealous when I saw that.
EDIT-It's called the adonis belt.
How do you get that really cut line that goes from your hips to your groin area or whatever the fuck:
I know diet is important to achieve that look, but is it also from working your obliques? It's that V-shaped line. My friend is on a cutting phase, and I'm fucking jealous when I saw that.
Don't know. I do zero ab work and have it. Genetics maybe?
Jason's Ultimatum
Member
Ah, nevermind. Decline sit ups, weighted leg raises, side crunches all work. I already have a bit of going on, but I want it to look even more awesome.
Guess it's called the transverse abdominis. Squats and deads helps too.
Guess it's called the transverse abdominis. Squats and deads helps too.
HarryHengst
Member
Squats really are the best exercise. They seem to help with everything. <3
mr stroke
Member
+1
Definitely helps a ton. My friend eats like shit and doesn't work out, has a crazy metabolism and has hips and abs like that. I eat clean and lift/cardio 5-6 days a week and have no abs or hips like that.
Yes they are! It's hard to convince people who have have been "seriously" lifting for years that squats will help their upper body grow too. They almost refuse to believe you.
Mecha_Infantry
Banned
I don't know about genetics, but I got mine pretty vividly when I cut to a normal level.
I was doing a lot of decline situps, actually I only ever do decline situps and side bends. SO maybe it could have been the squats
I was doing a lot of decline situps, actually I only ever do decline situps and side bends. SO maybe it could have been the squats
I feel embrassed to say this, but I don't squat or deadlift.
It's actually because I fear that I may wreck my back.
I wouldn't feel confident at all doing these exercises. I'm pretty thin (well, upper body is okay but nothing impressive, my legs are fairly thin) maybe the fact I don't do these exercises is a reason behind this?
Is it possible to learn by myself the correct technique to do these exercises? Any videos or such that I should follow? And what weight should I be starting these exercises at?
What kind of ab routine do you have? I remember you posted a pic in this thread some time ago and you have pretty impressive abs. My ab work on the other hand is non-existant. And how many times do you train your abs in a week?
Start with an empty bar and work from there.
Truth. It got Jeremy Lin the starting point guard position for the Knicks.
Apparently he could only squat 110lbs x 3 at the start of the summer. Finished off doing 231 x 3 after 3 months. 110 was really really bad for an athlete but I think he was coming off an injury.
Just got back from my first StrongLifts routine. What sucks is I'm not sure if the bar I was using was 45lbs or 35lbs. I asked the guy at the front if all the barbells weigh 45lbs and he said he's pretty sure they do, although there may be some bars that are shorter and only 35 lbs. I tried comparing the weight to the 35 and 45 lb plates and it seemed more like 45, so I'm just gonna go with that for now. Next time I'm there I'll try to look into it more. Anyways...
all sets of 5 reps, per the SL routine.
Squats:
165x3 sets, 175x2
165 felt a little too easy for just 5 reps so I bumped it up to 175.
OHP:
70x2, 65x3
Deadlift:
205x1
I'm not new to deadlifts, and I started doing them again once a week several weeks ago, so I wasn't too surprised the weight was that much higher than my squats. I was a little disappointed with the weight of my OHP. If it were my first exercise I probably could have done more. Barbell squats are still kind of uncomfortable for me though. I had to use a pad to rest it on my back, and my wrists felt awkward, even though from what I could do I was doing it right (thumbs on top, not wrapped around). Is it just something I'll get used to more and more?
Oh yeah I'm 5'8 and probably around 175. I should check that next time I'm at the gym.
Next time I'm there I'll try to look into it more. Anyways...all sets of 5 reps, per the SL routine.
Squats:
165x3 sets, 175x2
165 felt a little too easy for just 5 reps so I bumped it up to 175.
OHP:
70x2, 65x3
Deadlift:
205x1
I'm not new to deadlifts, and I started doing them again once a week several weeks ago, so I wasn't too surprised the weight was that much higher than my squats. I was a little disappointed with the weight of my OHP. If it were my first exercise I probably could have done more. Barbell squats are still kind of uncomfortable for me though. I had to use a pad to rest it on my back, and my wrists felt awkward, even though from what I could do I was doing it right (thumbs on top, not wrapped around). Is it just something I'll get used to more and more?
Oh yeah I'm 5'8 and probably around 175. I should check that next time I'm at the gym.
Jason's Ultimatum
Member
I on and off do abs. Just a regular balance ball and do crunches.
I'm gonna try it out. I want that v-shape to look REALLY pronounce. Even more so than the pic I posted.
Just did a max week to reset myself for my next cycle of All Pro's beginners program. Pretty happy with the results.
Weight: 230 (Down 20 pounds from when I started)
Bench: 250
Squat: 315x2
B-O-R: 185x10
OP: 115x10
RDL: 135x10 (Needs improvement)
Bicep Curl: 75x10
Calf Raises: 400x30 (on the sled, need to start doing them with a barbell)
Added jump rope to my cardio a couple of weeks ago and it's been kicking my butt. Really beats sprints and biking for HIIT.
Really happy with where I'm am for only being in the gym for a couple of months. Looking forward to pushing hard on my second cycle.
Weight: 230 (Down 20 pounds from when I started)
Bench: 250
Squat: 315x2
B-O-R: 185x10
OP: 115x10
RDL: 135x10 (Needs improvement)
Bicep Curl: 75x10
Calf Raises: 400x30 (on the sled, need to start doing them with a barbell)
Added jump rope to my cardio a couple of weeks ago and it's been kicking my butt. Really beats sprints and biking for HIIT.
Really happy with where I'm am for only being in the gym for a couple of months. Looking forward to pushing hard on my second cycle.
Okay, so I think I messed up my knee a little bit today.
I was in bed, then I got out to put my shoes on and I must have twerked something. It hurt a little bit at first, like a 3-4 out of 10 for the first half hour to hour when I moved around on it, but now it's like a 0 to 1. It doesn't really hurt, but it kind of just like feels like I got hurt earlier, if anybody has any fucking idea what that means.
So, leg day is Monday, what do I do? Should I be worried? Fuck.
I was in bed, then I got out to put my shoes on and I must have twerked something. It hurt a little bit at first, like a 3-4 out of 10 for the first half hour to hour when I moved around on it, but now it's like a 0 to 1. It doesn't really hurt, but it kind of just like feels like I got hurt earlier, if anybody has any fucking idea what that means.
So, leg day is Monday, what do I do? Should I be worried? Fuck.
All these questions and more are answered in Starting Strength by Mark Rippetoe.
Jason, I (and my friends) have always called those sex lines. Have a lot of sex.
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Gym yesterday, did bench, squat, deads. So good.
Bench is up to 155. 3x5 (These were tough, but I can do more)
Squat is up to 225. 3x5 (These got easier in sets 2 and 3)
Deadlifts are up to 275. 1x5 (These were hard as hell)
All in all a good workout for sure. My lifts are increasing really quickly. Probably helps that I started off rather low though.
EDIT: Oh and I weigh 165. Good numbers?
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Gym yesterday, did bench, squat, deads. So good.
Bench is up to 155. 3x5 (These were tough, but I can do more)
Squat is up to 225. 3x5 (These got easier in sets 2 and 3)
Deadlifts are up to 275. 1x5 (These were hard as hell)
All in all a good workout for sure. My lifts are increasing really quickly. Probably helps that I started off rather low though.
EDIT: Oh and I weigh 165. Good numbers?
My knee was hurting a bit yesterday but I just chalked it up to maxing on squat and RDL during the week. Took friday off from lifting and cardio and it felt fine today. Just play it by ear, if you feel a sharp pain when you warm up tom. I would just take the day off, if the pain continues to come back you may want to get it looked at.
Someone on YouTube uploaded the Starting Strength DVD in its entirety. Watch that and go from there.
That's what I figured. Thank you.
How so?
You actually won't weigh less, at least not initially, since muscle weighs more than fat, but weight training is more effective for long term fat loss. When you're weight training, you're using all of your body, where as with cardio you're usually only using your legs.
I'm not a nutrition expert, so I may be a bit wrong. This article could probably help explain it though.
Hope that helps.
Not bad. WHy are you so light though?
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