Brolic Gaoler
formerly Alienshogun
I'm gonna do 200 pullups/chins today. Who's with me?!?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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I disagree about the cost of supplements vs food. With a Costco membership, you can get lbs of beef, nuts, grains, and what have you. A 5 lb bag of whey goes for around $40 or so around here.
Drealmcc0y
Banned
Convenience and time is also a pro for shakes.
Takes 2 minutes to fix up a shake and I think it is cheaper for me personally, and yes I do shop at costco every week.
Yesterday was
10-9-8-7-6-5-4-3-2-1 Thrusters @ 95#
200m run in between sets
Thrusters were light and no problem doing them unbroken, but the runs... man my back tightened up so much. I need to stretch more.
Today I'm doing:
5 pull ups
10 push ups
15 air squats
as many times as possible in 20 minutes.
Should be able to get bout 18-20 rounds so somewhere around 100 pull ups, 200 push ups 300 air squats.
10-9-8-7-6-5-4-3-2-1 Thrusters @ 95#
200m run in between sets
Thrusters were light and no problem doing them unbroken, but the runs... man my back tightened up so much. I need to stretch more.
Today I'm doing:
5 pull ups
10 push ups
15 air squats
as many times as possible in 20 minutes.
Should be able to get bout 18-20 rounds so somewhere around 100 pull ups, 200 push ups 300 air squats.
I'd love to, but I find myself progressing well with chins, but not so much wth pull ups. I think I need rings instead of a bar.
Wish we had a Costco. BJs sucks.
Brolic Gaoler
formerly Alienshogun
Pullups progress slower. I'm doing a mix of pullup, parallel pullup and chin up to 200 total reps. I'm at 90 now and headed to the gym to do Military press and some assistance. I'll finish the other 110 when I get home. (Probably knock out 2 sets of 10 chins while I'm there to make it better when I get home).
Do it with chins! Lets gooooooo!
I'll give it a go, no promises though. Probably shoot for 100 given my fitness level.
parrotbeak
Member
How's it taste?
I just bought a 10 lb bag of ON Whey, so I won't know for awhile.
This is horse shit. Otherwise IF wouldn't work and I wouldn't be making strength gains while eating 220g of protein between 6 pm and midnight and nothing else the rest of the day.
I eat plenty of beef, chicken and fish but honestly I don't think you can really do a price comparison where protein powder doesn't come out ahead.
I buy new york strip at Costso for usually around 40 bucks. 6 steaks with like 80g protein = 480g
Kirkland Chicken is like 20-25 dollars. Each breast has like 40g protein. Say 20 in a bag. = 800g protein
The super expensive yummy protein I buy (trutein cinnabun) is 67 servings 25g each = 1,675 56.99
but the cytosport stuff at Costco, which is fine, is 80 servings 27g each = 2,160g and is 40 dollars.
Chicken can come out close but it really is economical to take shakes if you need a lot of protein.
Plus I just don't have the time to cook all that food everyday.
Poindexter
Member
I gave up on protein shakes when I found out I can eat whole foods so much cheaper. I bake a packet of chicken thighs on Sunday night. 2.5 lbs of chicken thighs. hundreds of grams of protein and I eat it for lunch or dinner over the next few days. Some ground beef and I make burgers. I can buy enough food for 4000-5000 calories every day and spend around 40 bucks. I usually buy about 5 lbs of chicken, 2-3 lbs of ground beef, bunch of vegetables, 12 cans of tuna (2 every day except one day a week), some whole wheat bread and a couple of pounds of different cuts of pork.
I used to do a ton of protein powder to fill the gaps because I figured it was more convenient or easy as well but you just have to develop a system. The gains I make off whole food is night and day compared to when I would rely more on shakes.
Edit: Then again my diet is SUPER bland. I don't mind eating the same thing almost every week cooked the same way every time. Some people can't handle that.
I used to do a ton of protein powder to fill the gaps because I figured it was more convenient or easy as well but you just have to develop a system. The gains I make off whole food is night and day compared to when I would rely more on shakes.
Edit: Then again my diet is SUPER bland. I don't mind eating the same thing almost every week cooked the same way every time. Some people can't handle that.
parrotbeak
Member
It seems as though I have costochodritis and not a muscle strain. Which explains why I didn't really lose range of motion and didn't have any bruising or swelling. Anyone else deal with this? I have no idea how long I'm supposed to lay off.
I guess it is possible then and no one should rely on shakes, I only get 50g per day from 1 shake out of 220-250. When I start bulking, I'll probably have to take 2.
My problem is I make a ton of chicken or fish and my whole family eats it so I just have to cook everything again the next day
so annoying.FallingEdge
Member
And they shouldn't be. They are supplements for a reason. If you (not saying you specifically) want to get some, then go for it. But they aren't needed. However, they can give you that boost if you are looking for it.
K the verdict is in. These protein bars are awesome.
1 cup oats
5 scoops chocolate protein powder. (I have big 35g scoops)
1/3 cup peanut butter
3 Tbs honey
1/2 cup milk
Mix all that crap up and you got a nice thick dough. Spread it in a glass baking dish and put it in the freezer. Cut bars in the morning and your set.
I got a little crazy with the recipe thought. Added chopped almonds and used almond milk, honey roasted peanut butter and then added a 1/4 cup of dried cranberries and coconut. Pretty dang good. I'll definitely make these again.
1 cup oats
5 scoops chocolate protein powder. (I have big 35g scoops)
1/3 cup peanut butter
3 Tbs honey
1/2 cup milk
Mix all that crap up and you got a nice thick dough. Spread it in a glass baking dish and put it in the freezer. Cut bars in the morning and your set.
I got a little crazy with the recipe thought. Added chopped almonds and used almond milk, honey roasted peanut butter and then added a 1/4 cup of dried cranberries and coconut. Pretty dang good. I'll definitely make these again.
Brolic Gaoler
formerly Alienshogun
Military pressed 235x2 today. Guess last week was just an "off" week. 120 pullups into my 200 pullups.
LETS GOOOOOOOOOOO!
God damn it, I was almost finished installing my whey shower.
I get a pain in my front rib and back rib, which I contribute to my belt pressing against them during squats/deads. I don't know how serious it can be, but it can be pretty damned uncomfortable when I'm trying to sleep sometimes. I don't know how close that is to what you have, but it seems similar.
It tastes ok enough to drink and not want to vomit afterwards.
LETS GOOOOOOOOOOO!
God damn it, I was almost finished installing my whey shower.
I get a pain in my front rib and back rib, which I contribute to my belt pressing against them during squats/deads. I don't know how serious it can be, but it can be pretty damned uncomfortable when I'm trying to sleep sometimes. I don't know how close that is to what you have, but it seems similar.
It tastes ok enough to drink and not want to vomit afterwards.
FallingEdge
Member
Brolic Gaoler
formerly Alienshogun
You almost made me spray chocolate milk all over my monitor. Well done sir.
It would appear so!
So you did finish making the whey shower after all!
Poindexter
Member
Oh yeah. I don't have to worry about other people eating it. haha My daughter won't touch what I eat and my wife rarely will.I guess it is possible then and no one should rely on shakes, I only get 50g per day from 1 shake out of 220-250. When I start bulking, I'll probably have to take 2.
My problem is I make a ton of chicken or fish and my whole family eats it so I just have to cook everything again the next day
I don't see anything wrong with protein shakes. They just don't work very well for me and I see way too many people overusing them. I have friends who aren't as serious about lifting but still think that they need 3 protein shakes a day. Sorry. If you have to drink 3 a day then you can probably tighten up your diet a bit in general (assuming you're just a casual lifter and not a body builder)
Brolic Gaoler
formerly Alienshogun
That's the "GNC mentality" at work.
Poindexter
Member
Yep. When I first started I had tons of bottles of crap from GNC that everyone from bodybuilding.com recommended. It took a while for me to cut that crap out and instead make sure my routine and diet were spot on. After that my gains exploded. But it's just easier to look for that magic pill that will make the difference.
parrotbeak
Member
Ya, idk, this was like a stabbing pain from all underneath my pic to under my shoulder blade. Now it's just kind of uncomfortable and sore sometimes when I move. I guess it is basically a bad inflammation of the connective tissue around the ribcage, so it is probably similar to the pressure around there from a belt. Except way worse last week.
The dr didn't think it was a heart attack, but everything he tested for was to rule that out. So it's just a hypothesis that it is costochondritis, but from what I'm reading it sounds right.
Good enough for me!
Drinking 3 a day probably is tightening up their diet.
Brolic Gaoler
formerly Alienshogun
Holy fuck, I'm at 160 pullup/chin ups and it's fucking wrecking me.
More likely those 3 shakes are in addition to their regular diets.
God man, that sounds terrible. I hope that shit clears up quick.
More likely those 3 shakes are in addition to their regular diets.
God man, that sounds terrible. I hope that shit clears up quick.
Poindexter
Member
That's what they usually tell me =\
I've got a friend who refuses to look at his diet. He's a hard gainer and has a pretty decent physique but he wants to get bigger. However he thinks counting calories is for girls and when I tell him he needs more protein he tells me he eats a ton of veggies. It's like talking to a wall. He also went through a phase where he ate a ton of taco bell because it has so many calories. SMH
BlueScrote
Member
Aren't rings more difficult than a bar? I would think they require more horizontal stabilization.
Brolic Gaoler
formerly Alienshogun
200 pullups/Chins done. Last 30 were sloppy as hell, but fuck it. I'm counting them!\
Holy shit, I got 4200 points for my workout today.
Holy shit, I got 4200 points for my workout today.
I find them much easier, since you can have your hands in a neutral position.
justjustin
Member
Hi fitness pros (and fellow novices), I am looking for general critique and advice regarding my current workout routine and diet. I'll get to that in a sec. About a week ago I read through the OP and cooked up a starting workout routine based on my goal to lose some weight and shape up. Here's some background info:
age: 23
height: 5' 11 3/4"
weight: 160
Basically, I am a thin blob, and I'm pretty physically weak. I live a very sedentary lifestyle; about 90% of my day is spent sitting in class or at home. My goal is broad: I want to lose the extra fat around my midsection, especially the gut I developed. I don't want to look ripped, just toned if possible. I also want to strengthen my arms. I am a complete beginner, having never done a workout routine before. The only equipment I have right now is a jumprope. After reading the OP I decided to just concentrate on bodyweights. At my level of fitness-- that is, ZERO-- any shred of activity will help immensely.
Here is my general workout routine. It's sloppy, but it's something. I've been doing it once every day for the past six days about 20 minutes before I eat dinner:
jumprope: about 2 minutes as warm-up.
squats: 20
lunges: 15
crunches: 65
jumprope: 1 minute 30 seconds
planks: i just do one. hold for about 40 seconds, alternating raising legs
pushups: 6 is my record, but I can usually only do about 4 or 5.
jumprope: 1 minute
For me, it's a vigorous workout in that I'm always breathless and sweating afterwards with soreness-- bot not so bad I can't workout the next day.
The following meals are representative of my general diet. I'm consciously trying to eat less. I'm vegetarian (for the most part) and I don't eat snacks:
Breakfast: small bowl of granola, 8oz glass of juice.
Lunch: veggie burger with whole wheat flatbread. apple with natural peanut butter (literally just mashed up peanuts and oil). glass of 1% milk or water.
Dinner: a bean/rice dish of some sort with 2 vegetable servings and a fruit. glass of 1% milk or water.
Am I on the right track? Anything blatantly wrong with my workout and diet based on my goal to lose weight? What are the most fundamental things you would suggest to help me achieve my goal? I would greatly appreciate any feedback. Thanks.
age: 23
height: 5' 11 3/4"
weight: 160
Basically, I am a thin blob, and I'm pretty physically weak. I live a very sedentary lifestyle; about 90% of my day is spent sitting in class or at home. My goal is broad: I want to lose the extra fat around my midsection, especially the gut I developed. I don't want to look ripped, just toned if possible. I also want to strengthen my arms. I am a complete beginner, having never done a workout routine before. The only equipment I have right now is a jumprope. After reading the OP I decided to just concentrate on bodyweights. At my level of fitness-- that is, ZERO-- any shred of activity will help immensely.
Here is my general workout routine. It's sloppy, but it's something. I've been doing it once every day for the past six days about 20 minutes before I eat dinner:
jumprope: about 2 minutes as warm-up.
squats: 20
lunges: 15
crunches: 65
jumprope: 1 minute 30 seconds
planks: i just do one. hold for about 40 seconds, alternating raising legs
pushups: 6 is my record, but I can usually only do about 4 or 5.
jumprope: 1 minute
For me, it's a vigorous workout in that I'm always breathless and sweating afterwards with soreness-- bot not so bad I can't workout the next day.
The following meals are representative of my general diet. I'm consciously trying to eat less. I'm vegetarian (for the most part) and I don't eat snacks:
Breakfast: small bowl of granola, 8oz glass of juice.
Lunch: veggie burger with whole wheat flatbread. apple with natural peanut butter (literally just mashed up peanuts and oil). glass of 1% milk or water.
Dinner: a bean/rice dish of some sort with 2 vegetable servings and a fruit. glass of 1% milk or water.
Am I on the right track? Anything blatantly wrong with my workout and diet based on my goal to lose weight? What are the most fundamental things you would suggest to help me achieve my goal? I would greatly appreciate any feedback. Thanks.
I dunno, I just know I hate the position my arms are in for pullups on a bar.
start eating lots of meat. get a gym membership. do starting strength.
Drealmcc0y
Banned
Felt like fainting while doing lunges after 4 sets of squats.
FallingEdge
Member
I have tried other protein powders, but I keep on coming back to ON. It has the best taste for me and I would rather pay a few more bucks to get something that I know is good and that I enjoy.
And gym day todaaaaaaaaaaaaay. I love it. My finger is pretty much healed so I'm ready to start doing chins/pullups and rows. I have missed you so much.
I havent been to the gym in 12 days. Been icing my damn shoulder every day. I am getting the itch so badly I actually went for a 3 mile run this morning. I NEVER run. I have to get back to the gym.
Do you shop online or are you looking for in store B&M options only?
HarryHengst
Member
While i loved the ON double chocolate, the price was getting a bit silly. So I've switched to some no-brand, tasteless protein which i just dump into milk. Works just fine and it really is flavourless, and a lot cheaper.
DrBaalzamon
Member
Hey Everyone,
First off: Thank everyone for the continued awesome advice in this thread. Its really invaluable!
I have question that someone hopefully has the answer for. At the moment I dont have a gym but I've been doing a steady set of squats with a heavy bag and pushups-pullups-dips in a rotation that has been working alright.
Now my real question. Whenever I do dips or pushups ( rarely when i do pullups) i get an odd soreness / slight pain in the space at the lower part mid area where my shoulderblades would meet. It always happens when Im doing pushups, and it never happened before. It begain occurring probably a few weeks ago and it doesnt last, it almost feels like a muscle cramp and goes away fairly quickly but was wondering if anyone could clue me in on what it may be?
A quick search online says that there could be a tightness in that muscle group and some of the suggestions include some vague stretches. Anyone have experience with this? Thank you in advanced!
First off: Thank everyone for the continued awesome advice in this thread. Its really invaluable!
I have question that someone hopefully has the answer for. At the moment I dont have a gym but I've been doing a steady set of squats with a heavy bag and pushups-pullups-dips in a rotation that has been working alright.
Now my real question. Whenever I do dips or pushups ( rarely when i do pullups) i get an odd soreness / slight pain in the space at the lower part mid area where my shoulderblades would meet. It always happens when Im doing pushups, and it never happened before. It begain occurring probably a few weeks ago and it doesnt last, it almost feels like a muscle cramp and goes away fairly quickly but was wondering if anyone could clue me in on what it may be?
A quick search online says that there could be a tightness in that muscle group and some of the suggestions include some vague stretches. Anyone have experience with this? Thank you in advanced!
How far are your elbows from your mid section when you descend? If they are flaired far out away (as in you are creating more than a 45 deg angle drawing a triangle with your shoulder, side and elbow) from your body that can put unnecessary stress on your shoulders and can lead to injury.
PartlyCloudlike
Member
Awesome thread! I had a newbie question about muscle soreness. I know that muscle soreness is not always an indicator of how hard you work, but what about muscle activation? The reason I ask is I've been on the SS program for the last two weeks and I don't notice any soreness in my butt after doing squats. I feel it in my hip flexors, my quads, but not my glutes. Do you think it is because I am not lifting with my ass enough as instructed by Ripp? I've done different exercises like lunges, and I definitely feel soreness in my glutes after it. I know the best way to troubleshoot whether my form is an issue is to have it checked or to get a video, and I plan to do this next week . But do you guys think my form is the problem?
Trutein Cinnabun is the best protein ever. It tastes amazing with water and even more amazing with 4-5 tablespoons of heavy cream mixed in with the water. I look forward to drinking it but yeah it is not cheap in any way.
56 dollars for 67 servings.
http://www.truscience.com/trutein.html
56 dollars for 67 servings.
http://www.truscience.com/trutein.html
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