id say take a week or 2 off, and figure out how much he is actually eating during that timeframe. Focus on the diet, then go back to square 1 on SS.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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It doesn't actually matter where you add them because meal timing isn't important. You definitely should add a bunch of calories to your diet. It is hard to say how much because there are many factors but I'd say 1,500-2000 just from looking at the food you posted. If you are bulking you are going to want a lot more meat, brown rice, sweet potatoes, etc.
I think I'm only at 7 or 8 weeks. Hopefully I can get back to it by Wednesday, should I deload or just continue on? I just got past the newbie gains period and failed a few of my sets the last time I worked out
cuevas. PhD.
Member
Oh yeah I remember now, don't Deload just keep going.
Spiritreaver
Member
Man, I wish I had it to where all I had to worry about was making sure I ate enough for a bulk. If I don't hit all the cals and macros just right, I just get fat. Fuck body types.
Jason's Ultimatum
Member
I'm 6'1 and being 180 I'd be happy as fucked. I'd still be cut, but with more pronounced muscles. Oh well. Maybe when I'm 40........
I seemed to have gain fat. Does whole milk make you gain weight? I thought I had high metabolism but my bodyfat appears to have sky-rocketed following my switch to 2% to whole milk for a month.
If I wasn't gaining any weight with semi-skimmed milk while working out, why is it all of a sudden I seem to have gained a ton of belly fat by drinking 3 glasses of whole milk a day?
After all, 3 glasses of semi skimmed vs 3 glasses of whole = extra 200 cals.
My arms, shoulders, and chest have gone bigger too, but my belly has gone huge.
How do I preserve the muscle I have whilst eliminating the fat? I have never done any cardio so far but I feel it's time to start doing it to minimise fat gains.
Would HIIT after working out suffice? I know you can't spot reduce, but is there any exercise that will help me lose belly fat more quickly than others?
If I wasn't gaining any weight with semi-skimmed milk while working out, why is it all of a sudden I seem to have gained a ton of belly fat by drinking 3 glasses of whole milk a day?
After all, 3 glasses of semi skimmed vs 3 glasses of whole = extra 200 cals.
My arms, shoulders, and chest have gone bigger too, but my belly has gone huge.
How do I preserve the muscle I have whilst eliminating the fat? I have never done any cardio so far but I feel it's time to start doing it to minimise fat gains.
Would HIIT after working out suffice? I know you can't spot reduce, but is there any exercise that will help me lose belly fat more quickly than others?
Brolic Gaoler
formerly Alienshogun
Yeah, that's what I've heard, seems like it would be almost entirely hip/glute.
Thanks!
Mmmmmm peanut butter. I'd make my own if my roommate hadn't fucked up my food processor. Almond butter too mmmmmmm.
Sounds so good.
Never tried almond butter.
How would you rank it in respect to PB?
Yes whole milk puts on the poundage and HIIT may help. Try to fit it in 2x a week and maybe clean up your diet some or drop down to 1% milk.
Echoes of Pink
Member
Well after being sidetracked by injury and other set backs, I've finally managed to squat my own weight.
What have I learned?
I'm heavy as shit. haha
What have I learned?
I'm heavy as shit. haha
I was doing my squats today at 345 x 3 x 5 and on my last set I got a sharp pain in my right knee. So I stopped my squats and didn't do my deadlift for the day. I am going to try to take the rest of the week off to let my knee rest and be back next week. Hopefully my knee holds up the next time I squat but I wonder if I should start wrapping my knee at this weight. Any links on instructions on how to wrap your knee while squatting?
Good to hear - how many are you doing?
And definitely thank heavy squats. From what I've gathered, and experienced, being able to squat 225lbs is approximately where most people will have the strength to squat on a single leg at least once. Balance and flexibility are the deciding factors at that point.
Your story is much like mine, too - tried them once, failed, got stronger, tried again, succeeded. Well, something like six months passed in between attempts, but the principle is the same.
CliqWriter
Member
Thanks for all the advice, the workout that I posted was something I wanted to start today. But didn't in because of the overtraining statement that was mentioned.So no need fo rest. Although I only did SS for 8 months I was eating correctly while on it. ( Unlimited dining hall) . But now my financial situation has changed and its hard to get more than 6 meals a day without cash being super thin. Do you guys still think I should do SS over? I was pretty sure I did it right the first time with meals and all. Or is there another program you could recommened?
You thougt you were eating enough calories now, and definitely arent. Id wager you werent getting enough before, even on your unlimited plan. Milk and eggs can add cheap, good calories if money is tight. Id still say that with those numbers, SS should still be able to take you much further.
CliqWriter
Member
And I was sadly mistaken. Only thing worse about that is I eat more than my buddies who workout, wait until I let them know now. I'm unsure if I was eating the proper amount but I made great gains in that 8 months so I'm comfortable with the outcome. Think this time around I should use the creatine? It's already in my possession.
cuevas. PhD.
Member
Creatine is probably the only supplement that has been shown to actually help (even if just marginally) so yeah take it.
i do not. i don't want to start, either. so i'm holding off increasing the weight this week while i do hella core work.
Yeah but those were noob gains, now eat right and continue the program and watch your numbers keep going up. Id give it at least another 6 months with proper diet.
Creatine is legit. Have at it.
yeah I know the feeling.
btw for people with shaky shoulders or who just want some rear delt/upper back iso or something to warm up with, I tried "Scarecrows" today and they are fantastic. light up your upper back and made my shoulders feel great.
http://www.youtube.com/watch?v=ZucWO_6M0c0&t=1m17s <~~~ the first exercise he does
I did. The belt makes a world of a difference.
This started happening to me last year; no matter how little I drank plus eating and drinking water before bed, I would still feel languid and have a headache the next day. Made it real easy to quit drinking. Now it's nice to wake up early on a Saturday, workout and shower before noon and have the whole day ahead of me. If you're going to drink, you've got to be willing to run or do some cardio the next day. Sweat out the devil's water to get back on track.
Brolic Gaoler
formerly Alienshogun
I do, once I hit body weight+ I put my 13mm belt on and yes it's a great piece of gear.
Jason's Ultimatum
Member
To me, almond butter is superior, but it's more expensive. Plus, you have to get the one with maple syrup in it. The texture and taste is AMAZING:
Expensive, but worth every penny.
CliqWriter
http://startingstrength.com/articles/novice_effect_rippetoe.pdf
http://startingstrength.com/articles/clarification_rippetoe.pdf
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
This is your homework.
What exactly is keeping the weight the same going to do?
It sounds like there's no structure to your diet. No free meals, no refeeds, just hoping that "eating healthy" will get you there. Of course, I could be wrong, but programming/allowing a free meal might have prevented this binge, although it could have been worse.
http://startingstrength.com/articles/novice_effect_rippetoe.pdf
http://startingstrength.com/articles/clarification_rippetoe.pdf
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
This is your homework.
What exactly is keeping the weight the same going to do?
It sounds like there's no structure to your diet. No free meals, no refeeds, just hoping that "eating healthy" will get you there. Of course, I could be wrong, but programming/allowing a free meal might have prevented this binge, although it could have been worse.
Brolic Gaoler
formerly Alienshogun
In all seriousness though, if you can borrow a good belt, give it a go and see what you think. I used to be like you thinking a belt would only hold me back, but it's the complete opposite. A belt is an important piece of gear any serious lifter should have IMO.
BlueScrote
Member
Sweet jesus I know whey prices have been going up but everything is like $50 for a 5lb bottle.
I know, it's ridiculous. I've really cut back on my whey protein consumption. I'll just drink milk or whatever. Money's tight right now.
Brolic Gaoler
formerly Alienshogun
I bought the 10lb bag of ON whey because I know I'll use it anyway, and it's just cheaper that way.
See You Next Wednesday
Banned
I was wondering if anyone here had any experience in this, but I went to look at some dumbbells, wanted to upgrade from my 30lbs cast hex ones.
Saw they had 45lbs. rubber dumbbells, they felt surprisingly light & I really like how they aren't as hard & won't damage the floor by accident or anything like that.
I went around to the cast iron equivalent & it felt noticeably heavier, even though it said 45lbs as well.
Are rubber dumbbells lighter in some way than the iron ones?
Saw they had 45lbs. rubber dumbbells, they felt surprisingly light & I really like how they aren't as hard & won't damage the floor by accident or anything like that.
I went around to the cast iron equivalent & it felt noticeably heavier, even though it said 45lbs as well.
Are rubber dumbbells lighter in some way than the iron ones?
Jason's Ultimatum
Member
It's because of the weight distribution.
i can tell my form is slipping a bit, so not upping the weight this week is good in my eyes, while i get stronger. in theory. do you suggest otherwise?
Diatribe1974
Member
Lately it doesn't feel like my 5x5 setup is enough. Should I add more sets or more weight? (remember, I'm building strength instead of mass)
So I've been trying out this new routine for gaining more gains.
I was wondering though, the system has an off-day between certain days, but I can't go to the gym Saturday or Sunday, but I can go any weekday. I was wondering, does anyone have any tips as to how I should split this up? Should I just go Mon/Tues take Wed off, and then do Thurs/Fri and repeat? Any advice?
I was wondering though, the system has an off-day between certain days, but I can't go to the gym Saturday or Sunday, but I can go any weekday. I was wondering, does anyone have any tips as to how I should split this up? Should I just go Mon/Tues take Wed off, and then do Thurs/Fri and repeat? Any advice?
More weight I would think
Para bailar La Bomba
Banned
In all seriousness though, if you can borrow a good belt, give it a go and see what you think. I used to be like you thinking a belt would only hold me back, but it's the complete opposite. A belt is an important piece of gear any serious lifter should have IMO.
Most gyms have communal belts available for use unless you suffer some sort of cleanliness OCD/hypochondria.
Whenever I'd wear belts, I'd get an assortment of spasmodic injuries. Then I figured out I was wearing them too tight. Wear them loose.
What's the most demanding upper body exercise to you? I would put that first, then legs, then rest, then the two upper body days, that way your upper body has a nice chunk of time to recover ie
Chest (if chest is your most demanding day)
Legs
Rest
Back
Shoulders
Rest
Rest
See You Next Wednesday
Banned
Really?
The sizes were relatively the same, but I dunno, just seems the cast iron would weigh a lot more than rubber.
Besides all that, is better weight distribution bad or good for dumbbells?
I want the one that will give me more pressure lifting it up right?
FallingEdge
Member
I want bigger pecs. Pecs like that. What did you do?
CliqWriter
Member
Done, Thanks.
Getting stronger how? Think with me here. Your body gets stronger by responding to a stress which disrupts homostatitis, aka, your body's ability to keep everything all good in the hood. Greater stressors = a greater demand = a stronger response.
If your form is going to hell, then it may be time to deload, or gasp, use a belt. You may not realize this, but you're very close to a double bodyweight squat as a 1RM and a little ways from a 2.5 bodyweight deadlift 1RM.
If you're still progressing linearly, then it might time to adjust a few things, like having a light day on the squat. Try using a belt; you might like it. Your abs won't turn off, and your dick won't fall off if you use one.
Spiritreaver
Member
I am a huge fan of dumbbell exercises when it comes to chest, I may even overemphasize them. I really like how they target my chest. I also like to do a lot of burnouts for chest too. When it comes time to switch things up/shock them, I'll either switch to barbells, or start working in calisthenics for supersets with every lift.
This is just what works for me though
I should note, the strength of my presses really shows my lifting preferences. I have very strong dumbbell presses. (can get up to 100 on incline for reps even after doing flat), but my barbell strength is lacking. I tire out on 225 on flat when I should be able to do much more.
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