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[Spiritreaver]

I do one arm db rows instead of deadlifts, and don't bother with 5/3/1 squats, I just do 3x5 squats.

Training to get bigger is fun.

I love me some DB rows, makes me feel like I beast. I actually don't deadlift much either. I do it because I need to, but it's the only major lift I'll actually cycle out for short periods.

I'd argue most of the people here are basically body building motivated. Mecha is actually a body builder though.

Most definitely. I would just like to see a couple of other guys interested in competing.

Don't worry buddy, I got yo back

*bro hug* Aesthetic beasts 4 lyfe or some such misc meme.

Figured I'd toss an update on my cut. Dropped about 12 lbs in weight. Bodyfat down around 3% of what it was before. I don't know my actual measurement, need to get that accurately checked. I track *PROGRESS* with one of those electronic things, as while they are inaccurate, I've found it to be consistent if I test myself at the same time each week.

No stupid poses: http://img.photobucket.com/albums/v118/DarthWufei/b6ede85d-1.jpg

Here's me at the start of the cut.

 

[Brolic Gaoler]

Lookin' good bud!

 

[Mully]

Good stuff Darth. Could you explain what you did to cut?

 

[Spiritreaver]

Thanks guys!

Good stuff Darth. Could you explain what you did to cut?

I started off with a about a month and a half of keto and low intensity cardio a couple of days a week. Then I switched over to cycling carbs/cals, been doing that for almost a month now. I also do a couple of sessions of HIIT sprints and some cycling. Pretty much lifting about as usual.

 

[Mully]

Thanks guys!

I started off with a about a month and a half of keto and low intensity cardio a couple of days a week. Then I switched over to cycling carbs/cals, been doing that for almost a month now. I also do a couple of sessions of HIIT sprints and some cycling. Pretty much lifting about as usual.

Awesome dude. I've been on a cut for the past few days and I plan on increasing my 4X/week HIIT by 5 minutes for each heat, and slowly cut down on my carbs from my current 150g to 60g by May 15.

 

[Prologue]

I was thinking about adding squats and dead lifts to my routine. Did you guys just learn how to do them through videos? I was considering just paying up for a trainer for a day or 2 just to get the form right.

 

[Veezy]

I was thinking about adding squats and dead lifts to my routine. Did you guys just learn how to do them through videos? I was considering just paying up for a trainer for a day or 2 just to get the form right.

There's plenty of videos from mark rippetoe about both. Also, if you get a hold of Starting Strength version 3 on either paperback or Kindle, you'll be doing yourself a huge favor. regardless of your programming, the knowledge on the basic lifts in that book are worth every penny.

 

[Rand6]

No stupid poses: http://img.photobucket.com/albums/v118/DarthWufei/b6ede85d-1.jpg

Awesome!

What's your height and weight now, after the cut?

 

[muntersaur]

I got a 50kg weighted chin-up today at 73kg bodyweight. A month ago I set myself the goal of achieving a 45kg chin-up but when looking through some of my old workout logs to see my old 1RM, I realised that I had already achieved this goal a year ago. Now my new goal is to achieve a chin-up with my bodyweight added to it.

 

[nicoga3000]

Age: 25
Height: 5'-10"
Weight: 190
Goal: Fat loss (I'll elaborate)
Current Training Schedule: M-F after 4:30 (work). Weekends maybe, but to sporadic of a schedule to be reliable.
Current Training Equipment Available: There's a Cardinal Fitness across from my office. That's about it.
Comments: Ok, so...

I eat reasonably healthy, and now that my fiancée has moved in, even healthier (she's big on watching calories, fat, carbs, etc). So diet related changes/adjustments I'm willing to make if need be - she'd be glad to accommodate ha.

But lately, since I've never really worked out before, I'm noticing a little love handle going on...it's not much, just a little lap over my boxers in the morning, and I don't like it at all. What I want to do is cut off a pounds of fat around the mid section and upper body: stomach, waist, chest. My schedule is such that I can get to the gym reliably bout 3-4 days a week.

The very few times I've gone to a gym, I always feel intimidated by free-weights (since I'm not really built in ANY way), but I know machines are "meh". But as a beginner, the OP made it sound like a lot of various routines and options will work for me since my body is fresh. Ideally, I'd like to be able to use machines for now until I'm comfortable enough to branch to free weights. Is that a reasonable request? Sure, people will say "get over it" or "man up pussy!", but the truth is, I don't want to, haha. I want to try and stay somewhere that gives me drive to go back to the gym and enjoy the results and experience.

Where should this beginner looking to drop a little fat start, GAF?

 

[grumble]

Age: 25
Height: 5'-10"
Weight: 190
Goal: Fat loss (I'll elaborate)
Current Training Schedule: M-F after 4:30 (work). Weekends maybe, but to sporadic of a schedule to be reliable.
Current Training Equipment Available: There's a Cardinal Fitness across from my office. That's about it.
Comments: Ok, so...

I eat reasonably healthy, and now that my fiancée has moved in, even healthier (she's big on watching calories, fat, carbs, etc). So diet related changes/adjustments I'm willing to make if need be - she'd be glad to accommodate ha.

But lately, since I've never really worked out before, I'm noticing a little love handle going on...it's not much, just a little lap over my boxers in the morning, and I don't like it at all. What I want to do is cut off a pounds of fat around the mid section and upper body: stomach, waist, chest. My schedule is such that I can get to the gym reliably bout 3-4 days a week.

The very few times I've gone to a gym, I always feel intimidated by free-weights (since I'm not really built in ANY way), but I know machines are "meh". But as a beginner, the OP made it sound like a lot of various routines and options will work for me since my body is fresh. Ideally, I'd like to be able to use machines for now until I'm comfortable enough to branch to free weights. Is that a reasonable request? Sure, people will say "get over it" or "man up pussy!", but the truth is, I don't want to, haha. I want to try and stay somewhere that gives me drive to go back to the gym and enjoy the results and experience.

Where should this beginner looking to drop a little fat start, GAF?

Should definitely start with the OP.

I'd recommend a weight training program first. Cardio if you have the time. Weight training works as well as cardio for calorie burning and has the perk of letting you pack on or keep muscle.

Combine that with a reduced calorie diet high in protein and you'll be in reasonable shape in no time. Sounds like your lady is a keeper.

 

[yonder]

Staying happy while never being content to settle with what you have - that's where it's at.


I had an odd moment earlier in the week. Someone stopped in their tracks to give me a compliment. The guy gestured towards me and said, "Not that is what I want to be!" I gave him a puzzled look, I'm sure. "You're fit and you've got abs like I want to have." Then the conversation started on how he's been hitting the gym for the past nine months, lost 40lbs but has a hard time with the last bit of belly fat. I gave him cursory encouragement that Oprah would drool over and sent him on his merry way. After all there's only so much conversation I can carry on with in a fucking locker room.

Before this I've never given much thought that anyone would want to look like me, but when I did I figured no one would. I've had comments on my physical ability from time to time, but never my appearance. Rather than let it get to my head I've chose to just keep pushing my training and taking little baby steps towards improvement every day. Incidentally I am just shy of 6'0" and 170lbs and whatever bodyfat it takes to have a six-pack, but really the crux of what I've done is taken roughly three hours of each week for the past two years to lift a few more pounds or a put up a few more reps than I did in the weeks before.

It all comes back to how I can accept both Jim Wendler and Al Kavadlo as fitness gurus and inspirations. Their stances on fitness, being strong, and health are radically different, yet at the end of the day both of these guys emphasize physical ability over aesthetics. Pick a few physical goals, dominate and devastate them, and "somehow" a respectable body will be built along the way to achieve those goals.

Great post, Mj. I've been lurking in this thread for the past couple of years, and I've been meaning to thank you for all the good info on bodyweight training and intermittent fasting you've provided, it's helped me a lot. I've been following convict conditioning along with walking, running and the occasional hill-sprint; I've also been fasting intermittently when I feel like it, usually two out of every three days. I'm currently around step 7 of the big six, and I've never felt better. I progress very slowly, but very steadily. I've truly fallen in love with bodyweight training and I have no intention of ever quitting, so I don't mind taking it slow as the result keep building. Thanks again, man.

 

[kylej]

You don't deadlift at all? Why?

Also, you can do both!

Deads are cool but I don't really feel the need to do them right now. Squats hit legs and back, rows - back, bench - chest, press - shoulders. It's a nice balance right now.

 

[Brolic Gaoler]

Deads are cool but I don't really feel the need to do them right now. Squats hit legs and back, rows - back, bench - chest, press - shoulders. It's a nice balance right now.

Ok bud, just hate to think down the road you may regret not deadlifting is all. It's entirely possible that may never be the case though.

 

[gdt]

So I measured/timed my 300meter sprint today, I came in at 59 seconds, 7 seconds faster than the minimum I'll need for police exam I take in like 3 weeks.

Feels good man.

 

[Drealmcc0y]

Took Thursday and Friday off because of illness and today i did a back workout and I feel sooooo much better. Thank god for bodybuilding, this shit is saving my life.

There was nobody in the changing room so I couldnt help but take my shirt off and do some posing.

Also, man my forearms were destroyed at the end. I done some smith machine pullups which was hard as hell and then super setted some dead lifts. I couldnt lift the 45kg bar more than 3 times, my arms literally wouldnt let me.... but I love the pain so much. I feel fucking wierd for saying, but I really do.

 

[grumble]

Deads are cool but I don't really feel the need to do them right now. Squats hit legs and back, rows - back, bench - chest, press - shoulders. It's a nice balance right now.

Deads are useful to add in though, because they 1 add mass all over and 2 will complement the exercises you do already,, like increasing your hamstring strength which synergizes with your squat, helping build your midsection making you more stable for other movements, etc.

 

[Drealmcc0y]

Man I love deadlifts.

Its a real fucking shame the gym I go to only has 45kg barbells. I have to do a ton of reps, but man the feeling is so good.

I already paid for the year so I have to wait to join a real gym

Edit: Ive just put peanut butter into my diet. Ive never eaten it before, but I cant believe I never did, it tastes hella good!

 

[cluxdeluxe]

So I measured/timed my 300meter sprint today, I came in at 59 seconds, 7 seconds faster than the minimum I'll need for police exam I take in like 3 weeks.

Feels good man.

That is really slow. More like a jog. I guess a lot of police officers are out of shape though.

 

[kylej]

Man I love deadlifts.

Its a real fucking shame the gym I go to only has 45kg barbells. I have to do a ton of reps, but man the feeling is so good.

I already paid for the year so I have to wait to join a real gym

Edit: Ive just put peanut butter into my diet. Ive never eaten it before, but I cant believe I never did, it tastes hella good!

? You can't add plates to the barbells?

 

[Drealmcc0y]

? You can't add plates to the barbells?

No these barbells dont have plates. Its just a rack of different weight barbells.

Edit: I got a question.

Atm my workout is this:

Monday: Shoulders and Triceps
Tuesday: Legs
Wednesday: rest
Thursday: Chest and biceps
Friday: rest
Saturday: Back and abs
Sunday: rest / football match

I think thats a pretty good routine... but I would really like to workout 5 times a week. I feel like maybe I could squeeze in a 2nd leg workout on Fridays.

 

[fredrancour]

No these barbells dont have plates. Its just a rack of different weight barbells.

No actual barbells? If you're allowed to deadlift this can't be planet fitness, so the place has no excuse. There has to be an alternative gym nearby.

 

[Spiritreaver]

Awesome dude. I've been on a cut for the past few days and I plan on increasing my 4X/week HIIT by 5 minutes for each heat, and slowly cut down on my carbs from my current 150g to 60g by May 15.

Get it done!! You're gonna look pretty damn insane when you get down, from what I've seen of you already. What kind of HIIT do you do? I've been doing sprints, but in all honest... I like cycling too much and wouldn't mind switching over, even if it's easier.

Awesome!

What's your height and weight now, after the cut?

Right now I am 5'9" 179.5 lbs. Cut is not done, I'm going to continue on through May.

 

[Drealmcc0y]

No actual barbells? If you're allowed to deadlift this can't be planet fitness, so the place has no excuse. There has to be an alternative gym nearby.

Its more of a fitness gym. Its at my local sports centre. There are alternative gym that are better, but ive already paid for the year so I have to wait another 8 months

 

[fredrancour]

Its more of a fitness gym. Its at my local sports centre. There are alternative gym that are better, but ive already paid for the year so I have to wait another 8 months

i don't understand what fitness gym means or why it would excuse a place from having the most basic, versatile piece of fitness equipment.

 

[Drealmcc0y]

i don't understand what fitness gym means or why it would excuse a place from having the most basic, versatile piece of fitness equipment.

Its more concentrated on people looking to lose weight. 3/4 of the gym is used for cardio stuff.

The place to do weights is pretty small.

 

[kylej]

Its more concentrated on people looking to lose weight. 3/4 of the gym is used for cardio stuff.

The place to do weights is pretty small.

They don't even have any benches with barbells?

 

[B-Ri]

Hey everyone, here is my fitocracy profile

http://www.fitocracy.com/profile/briangmoreno/

I lost 35 lbs last year, and it looks like I have already gained 8lbs back. Thankfully I believe MOST of it is muscle, I believe I am a pretty clean eater.

I still feel like I don't have a focus when it comes to the gym and I am working out what I know, I also am trying to find a bike to put in some cardio finally into my system to finish leaning out (most of my remaining vanity fat is in my torso, and a little bit on my chest, I've never had a stronger core but you jsut cant see it!!!!)

Any advice, suggestions, or thoughts would be appreciated!

 

[Drealmcc0y]

They don't even have any benches with barbells?

Theres a smith machine and a rack that has barbells of 5kg, 7.5kg, 10kg etc all the way up to 45kg that you can carry about with you. Thats it.

 

[kylej]

Theres a smith machine and a rack that has barbells of 5kg, 7.5kg, 10kg etc all the way up to 45kg that you can carry about with you. Thats it.

Man that sucks.

 

[Drealmcc0y]

Man that sucks.

The dumbbells go up to 40kg, so I still have a lot to work with, but yeah, definetly joining a proper gym next year.

 

[Mr.City]

Theres a smith machine and a rack that has barbells of 5kg, 7.5kg, 10kg etc all the way up to 45kg that you can carry about with you. Thats it.

I hope you didn't pay a lot for it.

The very few times I've gone to a gym, I always feel intimidated by free-weights (since I'm not really built in ANY way), but I know machines are "meh". But as a beginner, the OP made it sound like a lot of various routines and options will work for me since my body is fresh. Ideally, I'd like to be able to use machines for now until I'm comfortable enough to branch to free weights. Is that a reasonable request? Sure, people will say "get over it" or "man up pussy!", but the truth is, I don't want to, haha. I want to try and stay somewhere that gives me drive to go back to the gym and enjoy the results and experience.

I think playing it safe is a good route to take in life with everywhere.

Hey everyone, here is my fitocracy profile

http://www.fitocracy.com/profile/briangmoreno/

I lost 35 lbs last year, and it looks like I have already gained 8lbs back. Thankfully I believe MOST of it is muscle, I believe I am a pretty clean eater.

I still feel like I don't have a focus when it comes to the gym and I am working out what I know, I also am trying to find a bike to put in some cardio finally into my system to finish leaning out (most of my remaining vanity fat is in my torso, and a little bit on my chest, I've never had a stronger core but you jsut cant see it!!!!)

Any advice, suggestions, or thoughts would be appreciated!

I would suggest incorporating some barbell lifts into your routine. How are you tailoring your diet for fat loss?

 

[Drealmcc0y]

I hope you didn't pay a lot for it.

I think £290 for 13 months is pretty damn good.

 

[Mr.City]

I would argue that you get what you pay for.

 

[Drealmcc0y]

I would argue that you get what you pay for.

Yeah, I was looking to a different gym in December, but then they upgraded from 30kg dumbbells to 40kg. They also added a smith machine and a 3rd bench to do weights on. So I stuck it for another year. I think it will be fine for the next few months but i'll be itching for a new gym by the end of the year.

 

[B-Ri]

I would suggest incorporating some barbell lifts into your routine. How are you tailoring your diet for fat loss?

I'm not really, I never have. I took a nutriton course and started eating balanced complete meals and weight just melted off me.

Right now I am on a high protein diet because my goal is to gain muscle mass, Im hoping after some serious gains, I can do a solid cut that will lean me out exactly where I want to be, but I need the muscle and the increased metabolism to help me out.

 

[Mr.City]

I'm not really, I never have. I took a nutriton course and started eating balanced complete meals and weight just melted off me.

Right now I am on a high protein diet because my goal is to gain muscle mass, Im hoping after some serious gains, I can do a solid cut that will lean me out exactly where I want to be, but I need the muscle and the increased metabolism to help me out.

If you want serious mass (not the shitty powder supplement) then I would suggest a serious routine, like the one presented in the OP.

 

[calza]

I think £290 for 13 months is pretty damn good.

Really? I couldn't imagine paying for non-adjustable barbells. I pay £15 a month for 4 squat racks, 3 lifting platforms, 1, barbell bench, shit loads of dumbells and good staff that Olympic lift. Generally don't have to wait too. Feels good man.

Spoiler

The joys of a small university's gym

You should have a look at this for when your contract is up.

Money Saving Expert's Gym Cheap Membership (UK)

 

[Carbonox]

Looking to try different protein powders soon. What is the stance on this? http://www.amazon.co.uk/dp/B000GIPJ02/

That's great value for money.

 

[Spiritreaver]

Wow, I thought Mr.City was joking.

 

[Mr.City]

Looking to try different protein powders soon. What is the stance on this? http://www.amazon.co.uk/dp/B000GIPJ02/

That's great value for money.

That's not really a protein powder though. That's some powdered starchy carbs, some creatine, and a dollop of whey in there. It's about 1250 cals per scoop with 25 grams of protein and 250 grams of carbs. Many silly young men like to use it for their bulks since they "can't gain weight."

Things like this seem to lead the "I'm a college student who can't cook. Gaf help me not burn down the block by cooking a hamburger," type posts.

 

[OG Kush]

Anyone here heard of Ezekiel bread? I read its meant to be the best type of bread out there nutrion wise as its pure wheat and no yeast.

 

[EviLore]

Anyone here heard of Ezekiel bread? I read its meant to be the best type of bread out there nutrion wise as its pure wheat and no yeast.

It goes moldy VERY quickly after opening, keep in mind if you pick some up.

 

[maxxpower]

Should I stop eating canned beans(black, kidney, garbanzo) and canned tuna/salmon? I don't really have the time to cook my own beans and I know that canned products aren't good for you.

 

[entremet]

I do have to say though, I wish this thread had more bodybuilder posters.

I think its because they're a lot beginner heres. Even in Arnold's Education of a Bodybuilder he recommends a 3x body weight routine for beginners, then 3 day free weights, to 4 day split, to the advanced 6 day routine. There is a progression.

 

[Carbonox]

That's not really a protein powder though. That's some powdered starchy carbs, some creatine, and a dollop of whey in there. It's about 1250 cals per scoop with 25 grams of protein and 250 grams of carbs. Many silly young men like to use it for their bulks since they "can't gain weight."

Things like this seem to lead the "I'm a college student who can't cook. Gaf help me not burn down the block by cooking a hamburger," type posts.

Thanks, I'll give it a miss then. Bulking for me isn't rocket science but was looking for alternatives where the protein shakes are concerned, as I want to see what I can get for the best value.

 

[snoopen]

Fuck i'm wrecked. Had a massive gym session on fri night, rested most of yesterday (slept in and napped in the afternoon) and slept in this morning again... after a full rest day I think I need more.

Was at a sport store yesterday... Saw some mum and dad buying a box for their son to play cricket, the mum said to the sales rep "well I know he has a pretty big piece" and the sales rep had the most awkward look on his face. A combination of wanting to throw up and wtf.

 

[kylej]

Fuck i'm wrecked. Had a massive gym session on fri night, rested most of yesterday (slept in and napped in the afternoon) and slept in this morning again... after a full rest day I think I need more.

take a week off.

 

[Carbonox]

Speaking of books, aside from the Arnold recommendation, what are the best bodybuilding books out there, out of curiosity?

 

[entremet]

Beyond Brawn is pretty good.