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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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Stabbie said:
Yeah when you're in the gym or lifting weights it's impossible to forget you're working out. I love activities like cycling (just 10 to 15-minute rides but I hit the pedal very hard) or even simple things like running up and down the stairs instead of using the elevator. It's because my legs are naturally huge. I certainly don't feel the need to work on my lower body.

While you might feel that is the case, neglecting the lower body is a bad idea. It is home to your largest muscles in the body. The more you work them, the more muscle you will gain and the more fat you will lose.
 
Gaf, I've been continuously losing ground in my weight training and regressing for the last several months. As of late I've been even too fatigued to go to the gym at all. What's wrong with me? I'm really concerned. So much so that I scheduled a physical but that's still a few weeks off and I don't think it'll be of much help in figuring out what's happening to me. I never even got to look as shapely as I wanted and now I'm doing awful. Halp.
 
grap3fruitman said:
Gaf, I've been continuously losing ground in my weight training and regressing for the last several months. As of late I've been even too fatigued to go to the gym at all. What's wrong with me? I'm really concerned. So much so that I scheduled a physical but that's still a few weeks off and I don't think it'll be of much help in figuring out what's happening to me. I never even got to look as shapely as I wanted and now I'm doing awful. Halp.

Maybe shake up your diet? Are you getting plenty of sleep? (can you fit in a daily nap?) Do your symptoms sound like depression?
What is different now, then before this started happening?
 
ipukespiders said:
Maybe shake up your diet? Are you getting plenty of sleep? (can you fit in a daily nap?) Do your symptoms sound like depression?
What is different now, then before this started happening?
I've been trying to eat more steak now, for the protein plus it's summer and easy to make on a weekend. I've never gotten enough sleep, probably not in the last decade but I've been finding myself sleeping a lot more lately because I'm tired. I drove to the gym a few times and managed to pass out in the parking lot. I've been depressed. Part of the reason I started working out almost three years ago was to help combat my depression. It sort of worked but not really. I've recently ran out of protein, but I was already feeling really tired prior to running out. I did take preworkout formulas for almost the entire time I've been working out. You're apparently supposed to only take them for a few weeks at a time, could that be related?
 

Brolic Gaoler

formerly Alienshogun
grap3fruitman said:
I've been trying to eat more steak now, for the protein plus it's summer and easy to make on a weekend. I've never gotten enough sleep, probably not in the last decade but I've been finding myself sleeping a lot more lately because I'm tired. I drove to the gym a few times and managed to pass out in the parking lot. I've been depressed. Part of the reason I started working out almost three years ago was to help combat my depression. It sort of worked but not really. I've recently ran out of protein, but I was already feeling really tired prior to running out. I did take preworkout formulas for almost the entire time I've been working out. You're apparently supposed to only take them for a few weeks at a time, could that be related?


Sleep and your depression are your biggest issues.

If you're not getting enough sleep you're really hindering yourself.
 
grap3fruitman said:
I've been trying to eat more steak now, for the protein plus it's summer and easy to make on a weekend. I've never gotten enough sleep, probably not in the last decade but I've been finding myself sleeping a lot more lately because I'm tired. I drove to the gym a few times and managed to pass out in the parking lot. I've been depressed. Part of the reason I started working out almost three years ago was to help combat my depression. It sort of worked but not really. I've recently ran out of protein, but I was already feeling really tired prior to running out. I did take preworkout formulas for almost the entire time I've been working out. You're apparently supposed to only take them for a few weeks at a time, could that be related?

How often do you work out?

Are you generally cold, or generally warm? Hands, feet - are they cold?
 
Price Dalton said:
How often do you work out?
I was doing Monday, Wednesday, Friday after work.

Price Dalton said:
Are you generally cold, or generally warm? Hands, feet - are they cold?
No, I don't feel particular either way.

Alienshogun said:
Sleep and your depression are your biggest issues.
If you're not getting enough sleep you're really hindering yourself.
Depression's a factor in me being tired? I've been working out for almost three years with the same sleep schedule and I've been getting more sleep lately since I've been so tired but I never seem to feel refreshed.
 

DR2K

Banned
grap3fruitman, you're probably just stuck in a rut. Have you tried getting a workout buddy and see if that helps motivate you?

I've started on Beachbody insanity, just trying to rip and tone. I wasn't aware that my cardio was so awful until this. It's definitely a fun a interesting experience. I've 4 days so far, and my whole body just feels like shit. Feels great!
 

DogWelder

Member
grap3fruitman said:
I was doing Monday, Wednesday, Friday after work.

No, I don't feel particular either way.

Depression's a factor in me being tired? I've been working out for almost three years with the same sleep schedule and I've been getting more sleep lately since I've been so tired but I never seem to feel refreshed.
What's the longest you've gone without working out during this period? I think Price Dalton asked for the same reason I'm asking, in that you may need a deload week. If I were you, I'd take a week off working out and see if that helps any.
 

ShaneB

Member
grap3fruitman said:
I've been trying to eat more steak now, for the protein plus it's summer and easy to make on a weekend. I've never gotten enough sleep, probably not in the last decade but I've been finding myself sleeping a lot more lately because I'm tired. I drove to the gym a few times and managed to pass out in the parking lot. I've been depressed. Part of the reason I started working out almost three years ago was to help combat my depression. It sort of worked but not really. I've recently ran out of protein, but I was already feeling really tired prior to running out. I did take preworkout formulas for almost the entire time I've been working out. You're apparently supposed to only take them for a few weeks at a time, could that be related?

Your issues sound like mine from time to time. It can be some pretty hefty external factors that take your mind and body away from the gym.

I have my days where I know I'm tired and depressed and going to the gym is the last thing I want to do, or know that I've got a ton of stress going on around me, and when I'm working out, my mind just isn't there because I'm worrying about so many other things.

Remember that food is what fuels you, and sleep is what recharges you, those are big obvious factors.

Like others have suggested, it's ok to take a couple days off to get back to square one, and just relax, and get a clear mind again.
 
I have what hopefully will be a quickly answered question. I have read through the OP and the previous thread i followed fairly regularly so pardon if this question has been answered to death.

I am aware that abdominal musculature is generally the result of being slender and not necessarily large 'abs' as it where however how does one really work out this area? I mainly mean the obliques. I've been doing the Starting Strength program for a while and in fact will probably change it up / take a summer break to slim down but i would like to focus on working my core to its max and get some solid obliques and what not. Any tips are welcome!

DrB
 

kikanny

Member
DrBaalzamon said:
I have what hopefully will be a quickly answered question. I have read through the OP and the previous thread i followed fairly regularly so pardon if this question has been answered to death.

I am aware that abdominal musculature is generally the result of being slender and not necessarily large 'abs' as it where however how does one really work out this area? I mainly mean the obliques. I've been doing the Starting Strength program for a while and in fact will probably change it up / take a summer break to slim down but i would like to focus on working my core to its max and get some solid obliques and what not. Any tips are welcome!

DrB
You can't spot reduce. You have no control over from where your body decides to take its fat from. So doing oblique exercises will not reduce the fat in your obliques. Have a healthy diet, lift weights and cardio for general weight loss. In addition you can do ab routines as well to strengthen your abs under the layer of fat. Eventually, your body will decide to reduce your obliques. Unfortunately that's the only way :(
 
Okay so I've been directed here from the weight loss thread.

I've been somewhat successful with my weight loss so far (currently 206lbs from 238lb at the start of the year) but recently the loss seems to have plateau'd out quite a bit.

I've been on a low-carb diet and doing 30-60 minutes on the treadmill every day but honestly I don't know how much the treadmill has really helped. Would really like to progress to resistance/strength training but weights are scary! I have no idea how to use them and don't want to hurt myself. So I'm looking for any super-noob advice on getting started with resistance/strength stuff. Any help out there?
 
The OP has good beginner options, both in Starting Strength or bodyweight.

Are you stuck on 30-60 mins a day or can you load up on gym time every other day?

Even though your primary goal is weight loss, I really think Starting Strength is a great program for beginners. Rippetoe says it's not for powerlifters, and the forms he teaches are to get the most of the exercise without injury, not the forms that some use for lifting competitions. It's designed to give people a basic strength foundation. Although originally written for coaches of young athletes, the book keeps older, previously untrained people in consideration. Highly recommend the book, forum, and the many videos you can find on youtube.

I'd pick a program without the power cleans (subbing rows or other back work) if you have no weight training background, as that's a complex movement difficult to learn on your own. Everything else (squats, deadlifts, press, row, bench) can be learned pretty well from reading and watching videos, and then if needed (mainly for squatting but maybe for deads and rows) posting a video of yourself online for tune up critiques.

SS or variations like Stronglifts 5x5 are also great for beginners because they are simple and written specifically for beginners. You have the schedule set, there's only 5-6 lifts to learn, and you just keep alternating every other day, while increasing the weights by 5 lbs each session. So you don't have to write down what you are doing that day cuz it's easy to remember. You should write down what you did later though to help you remember, track progress, and make note of anything that feels different so you can learn how your body responds and watch for injuries.
 

mr stroke

Member
Gary Whitta said:
Okay so I've been directed here from the weight loss thread.

I've been somewhat successful with my weight loss so far (currently 206lbs from 238lb at the start of the year) but recently the loss seems to have plateau'd out quite a bit.

I've been on a low-carb diet and doing 30-60 minutes on the treadmill every day but honestly I don't know how much the treadmill has really helped. Would really like to progress to resistance/strength training but weights are scary! I have no idea how to use them and don't want to hurt myself. So I'm looking for any super-noob advice on getting started with resistance/strength stuff. Any help out there?


Do you have access to a gym?

If so its super easy. You could really get by with just these basic lifts in one 45 min session 2 or 3 times a week(with cardio mixed in on other days)

5x5 of-
Bench
Squat
Deadlift
Pull ups(lat pull downs if your not strong enough yet)
Press


Just that mixed in with cardio will net you huge results that strictly cardio can't produce.
Don't be scared- remember no one pays attention to what your doing in the gym
 

mr stroke

Member
mBXQI.jpg



Nike Free



Bought some of these the other day and highly recommended for anyone that wants a good lifting/cardio hybrid shoe instead of using weight lifting shoes or Chuck T's. Squats, Deads, and Cleans feel much better in these vs my Asics running shoes.

Probably wouldn't use them for long runs but for lifting/HIIT/and light cardio there awesome.
 
This is kind of a dumb question but I found my old 1" threaded dumb bell handles from when I was a teen. Do standard flat plates work with this even though they aren't threaded, or do those have 2" holes? Seems like "standard" means 1" and "olympic" means 2"?

The handles look like this, although might be different brand.
 

X-Frame

Member
DrBaalzamon said:
I have what hopefully will be a quickly answered question. I have read through the OP and the previous thread i followed fairly regularly so pardon if this question has been answered to death.

I am aware that abdominal musculature is generally the result of being slender and not necessarily large 'abs' as it where however how does one really work out this area? I mainly mean the obliques. I've been doing the Starting Strength program for a while and in fact will probably change it up / take a summer break to slim down but i would like to focus on working my core to its max and get some solid obliques and what not. Any tips are welcome!

DrB
A great place to start is Side Bridges (or Side Planks).

YouTube should have plenty of tutorials and if you can hold a side bridge position for say over a minute to 2 minutes that generally means you have a pretty decent core. Same goes for standard Prone Bridges, though I feel the side ones are more difficult.

Core training is all about resisting motion. Mostly gone are the old ways of sit-ups and side bends, and why a lot of coaches claim you get a perfectly acceptable (but arguably not optimal) core workout from doing things like squats, rows, overhead press, etc. Your core is there to resist flexion/extension during those movements -- that is their PRIMARY purpose -- not flexion via crunches.

So good ways to test your core is through movements like planks, bird dogs, etc that have limbs moving all while you attempt to resist any spinal motion and maintaining neutral spine.
 

Sarye

Member
abuC said:
Went back to dumbell bench today and just didn't have it, either that or the barbell is much easier.
Barbell is much easier than dumbbells. Don't worry about it and next time start lighter and just work your way up.
 

Decado

Member
I've been on a somewhat lame attempt at losing weight for a while now and figure it is time to try bulking.

I'm thinking of upping my caloric intake to 2,500 (I was cutting at around 1,700 + exercise calories...when I was doing it properly).

My issue is that I have back problems and it limits some of the better "muscle gaining" exercises I can do (deadlifts and, while I do squats, the weight is very low and I'm not doing it freestyle). Most upper body stuff is fine.

Anyway, because of this should I moderate the amount of calories I add in order to bulk?
 

Prez

Member
A few thoughts on the milk diet in the OP:

- Isn't a gallon a day a bit too much? Keep in mind that milk doesn't hydrate your body. Drinking so much milk would definately make you drink less water which is just as vital. So wouldn't half a gallon of milk + at least the same amount of water be better?
- A gallon of milk a day is bound to give you kidney stones, especially if you don't drink enough water. Since you're drinking, milk makes you feel like you're hydrating your body and for a lot of people that would result in a lack of water intake.
- Low fat milk vs whole milk? It seems that whole milk would be better since it's more nutritional, but I wouldn't know really.
 
Stabbie said:
A few thoughts on the milk diet in the OP:

- Isn't a gallon a day a bit too much? Keep in mind that milk doesn't hydrate your body. Drinking so much milk would definately make you drink less water which is just as vital. Wouldn't half a gallon of milk + at least the same amount of water be better?
- A gallon of milk a day is bound to give you kidney stones, especially if you don't drink enough water. Since you're drinking, milk makes you feel like you're hydrating your body and for a lot of people that would result in a lack of water intake.

GOMAD is only meant to be done for a few months, you aren't suppose to stick with this diet for very long. I think you are missing the point when you say drink half a gallon of milk and then water. You drink a gallon because it is an easy and quick way to get more calories and protein. Not to mention, a cheap way as well. If you can get your caloric intake via solid foods, then that would be best. However, GOMAD is a nice alternative.
 

reilo

learning some important life lessons from magical Negroes
Twisted my right ankle again, dammit. But this time it was more of a mid-foot sprain. I think I'll be alright though, since there is no visible swelling. I guess tomorrow will tell.
 

abuC

Member
Sarye said:
Barbell is much easier than dumbbells. Don't worry about it and next time start lighter and just work your way up.
I learned that the hard way, my arms were shaking and my chest was on fire after the 2nd set.
 

DogWelder

Member
Stabbie said:
A few thoughts on the milk diet in the OP:

- Isn't a gallon a day a bit too much? Keep in mind that milk doesn't hydrate your body. Drinking so much milk would definately make you drink less water which is just as vital. So wouldn't half a gallon of milk + at least the same amount of water be better?
Not sure where you heard this, but it is nonsense. Milk has been found to be an effective post-workout hydration drink (in the study, even better than water due to the fluid-retentive effects of sodium and potassium):

http://www.bodyrecomposition.com/re...ffective-post-exercise-rehydration-drink.html

- A gallon of milk a day is bound to give you kidney stones, especially if you don't drink enough water. Since you're drinking, milk makes you feel like you're hydrating your body and for a lot of people that would result in a lack of water intake.
Again, there is no evidence that suggests that this is true.
 

M_A_C

Member
HammerOfThor said:
I'm restarting this for the 3rd time:
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

The first two times I got slammed in school and couldnt keep working out, and I figured instead of picking up where I left off, I'd start over.

Now since I'm done with school(forever) I am starting again!!

Kris Gethin is quickly becoming one of my favorite sports related individuals!

Looks pretty awesome. The hardest part for me would be getting all that food together and ready. I might have to try it out.
 

Prine

Banned
Ok, for all those on Creatine, im about to start. I've been told there's a loading phase initially which then transitions into maintenance phase. But im unsure of what its purpose is. I done some quick research, and it only improves strength from what i gather. Is that correct? Thanks.

edit: nm, great article here : http://www.bodybuilding.com/fun/layne13.htm
 

JonCha

Member
Price Dalton said:
How often do you work out?

Are you generally cold, or generally warm? Hands, feet - are they cold?

I have cold hands and feet, and have done all my life. I know I probably have Raynauds, but does it mean anything else?
 

MrToughPants

Brian Burke punched my mom
I'm around 200lbs ~11% bf @ 5'9" now up from 195 a few weeks ago with the same bf so I made some gains. My SI joint is still shitty so I haven't done any DLs or backsquats. I've been sticking to front squats, db rows/walking lunges and some tire flips for legs which don't give me much pain. I'm pretty happy though right now since I just did some back squats for the first time in months, although only to parallel it's still a victory. I've never really done parallel squats but I still went moderately considering the injury and filmed all my lifts to make sure they were good. I did 70/110/140/150x5 and felt pretty good so I went up to 160/170x3 and did a single with 180kg. My knees come out a bit but i'll fix that over time since i'm not used to squatting that way. I use a high bar rack because it's what i've always done, I tried low bar but my arms went numb and it's just uncomfortable.

If my pelvis cooperates i'll try to stick to these and build on them. They'll help big time with mass gain for my goal of 215lbs by years end.
 
D

Deleted member 12837

Unconfirmed Member
Anyone have a good video or resource for tips on high-bar squats?

Starting Strength and Stronglifts seem to focus exclusively on the low-bar variety, which I'd like to do, but I'm not quite flexible enough in my shoulders and chest yet. I've started doing shoulder dislocations and other stretches recommended by the Stronglifts guy but I'm not quite there yet, so in the meantime I'll have to do high bar squats.

On a different note, I finally got the splint off of my broken pinky so I'm clear to weight lift again. I tried to continue them while wearing the splint, but OH and bench presses both hurt my wrist a lot due to the placement and extension of the finger, and it was tough to keep a strong grip for deadlifts, rows and pull-ups. Rather than go to the gym 3 times a week and only do squats and machine replacements, I decided to take the 4-5 weeks off. Today was my first workout, and I had to drop quite a bit of weight, which was frustrating, but I expected it. Looking forward to catching up to where I was and surpassing it! Hopefully I won't run into another road block (lost 5 weeks to mono in the winter, lost 3 weeks in the spring due to another injury I won't go into detail about, then this broken finger recently).
 

Brolic Gaoler

formerly Alienshogun
grap3fruitman said:
Depression's a factor in me being tired? I've been working out for almost three years with the same sleep schedule and I've been getting more sleep lately since I've been so tired but I never seem to feel refreshed.


Absolutely.
 
MrToughPants said:
I use a high bar rack because it's what i've always done, I tried low bar but my arms went numb and it's just uncomfortable.
That's interesting since you do front squats a lot. I think front squats have helped my shoulder flexibility and helped get me better at the low bar position. Well, I've tightened back up after a layoff. Had a hard time getting my rack position for front squats this week.
 

Anth0ny

Member
Thanks for the abs advice everyone =)

Another question: My left pectoral muscle is slightly, but noticeably when I touch it, larger than my right. Not sure how this happened (all I could think of is incorrect push up form), but that's how it is. I've been told doing dumb bell press will even them out, as opposed to bench press. Is this true? If so, is there any reason to ever do bench press over dumb bell press? It seems like using barbells over dumbbells in most situations just limits your range of motion.
 

ShaneB

Member
Ugh, living at my aunt and uncles has given me access to way too much food. Just scarfed down a big bag of chips that they had in the cupboards. My first in a while, and it's no big deal I'm sure if it's just one, but just an annoyance that I felt weak and craved. Ah well, it won't be there to crave anymore at least.

Back to kicking ass tomorrow at the gym.
 
Had a terrible workout the other day. Tried to go heavy on the bench and barely put up 325 once and I think I strained my triceps/elbow in the process. I am going to go back to 5x5 on bench and get stronger before I try to get my max up again.


SeanR1221 said:
I'm in first place in the competition (https://www.facebook.com/retrofitnessgym?v=app_135636729827676&app_data=cid_542)

Thanks to all those who voted so far!!

I even got the people at the gym's front desk to vote.
I voted for you, good luck.
 

Ace 8095

Member
Stabbie said:
A few thoughts on the milk diet in the OP:

- Isn't a gallon a day a bit too much? Keep in mind that milk doesn't hydrate your body. Drinking so much milk would definately make you drink less water which is just as vital. So wouldn't half a gallon of milk + at least the same amount of water be better?
- A gallon of milk a day is bound to give you kidney stones, especially if you don't drink enough water. Since you're drinking, milk makes you feel like you're hydrating your body and for a lot of people that would result in a lack of water intake.
- Low fat milk vs whole milk? It seems that whole milk would be better since it's more nutritional, but I wouldn't know really.
How does milk not hydrate your body? It's mostly water. Drink a gallon of milk and see how many times you piss during the day. The 8 glasses of water a day myth was debunked long ago. This snopes article is a good summary. http://www.snopes.com/medical/myths/8glasses.asp
 

Ace 8095

Member
Anth0ny said:
Thanks for the abs advice everyone =)

Another question: My left pectoral muscle is slightly, but noticeably when I touch it, larger than my right. Not sure how this happened (all I could think of is incorrect push up form), but that's how it is. I've been told doing dumb bell press will even them out, as opposed to bench press. Is this true? If so, is there any reason to ever do bench press over dumb bell press? It seems like using barbells over dumbbells in most situations just limits your range of motion.
Your muscles are unlikely to be the same size. Everyone has imbalances, they are what high level bodybuilders train for years to remove. Just google shirtless men and I guarantee almost everyone will have an imbalance somewhere.
 

Az987

all good things
So I've been having pain in the left side of my chest. I guess I hurt it lifting weights but I'm not really sure because it didn't start hurting while I was lifting.

I've been ignoring it but it's starting to hurt worse so I guess I better rest it for a bit.

My question is, I know I shouldn't do bench presses and things that I know work my chest but should I also stop doing other upper body exercises for the time being too? Like lateral pull downs and rows and shoulder exercises?
 

cryptic

Member
I've been keeping relatively low carb but am not sure if I should add sweet potatoes post workout or not considering I'm not really gaining muscle but just developing leanness it seems. Don't get me wrong I want to just add muscle and remove fat but am not sure how to go about that. I've had trouble consuming sweet potatoes in the past as even loaded with cinnamon and butter paired with a huge steak I would get insulin spikes and anxiety and I'd come close to redeveloping my sweet addiction because I'd get sugar cravings from the potatoes, I presume.
Should I stay low carb because of this and continue to see only moderate gains as I have for the past few months with no noticeable improvement in form/strength regarding my workouts or is there something I should try adding as far as carbs or just stick with sweet potatoes?
 

abuC

Member
The next time I do my shoulders I plan on starting heavy and then dropping weight every set but hopefully increasing reps. Example would be:


Dumbell press
105x6
85x8
65x10
45x12

Is this a good plan, my shoulder growth has slowed a bit lately, and figured I'd switch it up.
 

reilo

learning some important life lessons from magical Negroes
A good friend of mine just became a Strength and Conditioning Crossfit Trainer. I'm meeting him up today to do a workout to see if I like it and perhaps hire him on as my personal trainer to improve areas that I haven't even recognized need improving. Plus, I know my motivation and workout regiment would improve by working out with him.

Also, I have noticed that my waist line today is the same size when I was 10-15lbs lighter before I started working out, which I am taking as a good sign that I'm not upping needless fat and actually building lean mass.
 
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