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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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FallingEdge
Member
Which is his new one right? I'll have to check that out then.
Danne-Danger
Member
Oi!
Is it a bad idea to go to the gym really late at night (around midnight)? I think it's great to have the whole thing to myself but I'm thinking that my body might not be as interested in physical activities as my mind is at that time.
Nighttime gym yay or nay?
*I'm asking because a friend of mine scoffed at me today for using the gym when I wouldn't gain as much (though the term used was "anything") that late at night.
Is it a bad idea to go to the gym really late at night (around midnight)? I think it's great to have the whole thing to myself but I'm thinking that my body might not be as interested in physical activities as my mind is at that time.
Nighttime gym yay or nay?
*I'm asking because a friend of mine scoffed at me today for using the gym when I wouldn't gain as much (though the term used was "anything") that late at night.
Spiritreaver
Member
Trying to slowly up my cals and carb in take as I'm done with this cut. I was going to go through the end of the month, but I feel tiny right now.
I regret posting that on FB a bit, it kinda went viral.
I'm a shitty poser, never practiced, and the lighting is way off for me to properly exploit it, but I just like this one. Also I've only just recently really focused on trap size, they were lagging for a while, they're getting there, but not where I want them to be.
But yeah, happy with the results, don't want to risk losing any more mass. Just gonna enjoy shit this summer. Try to keep things at a steady pace. Then get big and strong this fall. I wanna add 5-10 lbs of mass (hopefully 10!). Get every big lift up 90 lbs. Then I move into my comp goals, training, posing practice, etc etc.
Best part is knowing that I did add on muscle during my last "bulk". I am about 176 lbs right now and definitely leaner than what I was when I was 168. I didn't have noticeable ab definition then, except in the right lighting.
I regret posting that on FB a bit, it kinda went viral.
I'm a shitty poser, never practiced, and the lighting is way off for me to properly exploit it, but I just like this one. Also I've only just recently really focused on trap size, they were lagging for a while, they're getting there, but not where I want them to be.
But yeah, happy with the results, don't want to risk losing any more mass. Just gonna enjoy shit this summer. Try to keep things at a steady pace. Then get big and strong this fall. I wanna add 5-10 lbs of mass (hopefully 10!). Get every big lift up 90 lbs. Then I move into my comp goals, training, posing practice, etc etc.
Best part is knowing that I did add on muscle during my last "bulk". I am about 176 lbs right now and definitely leaner than what I was when I was 168. I didn't have noticeable ab definition then, except in the right lighting.
Well, I think this is the one that came out early last year. He's since released a second edition of 5/3/1 that I have yet to read.
It's funny, because as awesome as 5/3/1 is he could really use an editor. As a hard copy, in your hands book it comes off as the cliff-notes of a book that has the full instructions. The FAQ's became absolutely enormous, begging the question of why he didn't just designate specific sections for specific templates or explanations. Of course he does this because there's so much copy and paste material from his webpage, Elitefts and T-Nation. The font sizes and double spacing are fucking huge, too, masking the true amount of material in the books. There's portions of the 5/3/1 for PL book that have five pages devoted to writing out a single template than anyone else could have described in one. It's high school stuff, really - so far as the writing is concerned. I even think he's become a better writer in recent years (he's been doing more of it, so I'd hope so!) and an editor could really tie everything together much better than he has so far.
These failings really stick out when you put the book next to something like Starting Strength, which still gets the author's character across while being dense with instructional material. I may have given Wendler a pass in the past given his awesome program, but just try imagining a 300 page comprehensive 5/3/1 hardcover with everything anyone could possibly want to know about the program while maintaining the instruction manual feel for the first 30 pages (which is all 90% of people who follow 5/3/1 need anyways).
It would be glorious.
Spiritreaver
Member
Lift at night. I think finding a time to lift that best fits your schedule, and also more comforting to you (and thus more likely to go) is all that matters. Just make sure you have the energy to complete your workout. If you're too tired, you may need to adjust when you go in or check your sleeping habits.
I lift at nights, usually around 9-9:30pm. No adjustment to diet or anything like that. I too like an empty gym, and there's something cool about lifting at night.
Danne-Danger
Member
Yeah I'm as energetic as ever at that time so that's not a problem.
Houston3000
Member
Thanks for the recommendations. I haven't tried planks and it's definitely something I'll try tomorrow when I go do my workout.
Reducing my body fat is something I've been working on for the last couple of months and the reason I started jogging recently was because I felt burning those calories may help with the progression. When jogging I don't run too fast but try to keep the pace up as long as possible. My diet doesn't contain too many calories but it's not really a designed eating pattern either. For breakfast I usually have cereal and a couple of egg whites or a cup of protein shake. For lunch I either eat a grilled chicken sandwich or a turkey burger with some sort of small salad on the side (though I do admit, I probably get french fries at least two days a week as well). After my workout I drink a protein shake and then I either make some grilled chicken (on rice usually) with some vegetable soup on the side or I go to Subways and get a 6" Turkey sandwich with double meet, half cheese, and no mayo.
As for my workout, I'm not on a program. I do pull-ups, seated rows, chest presses, chest flies, tricep dips, bicep curls, hammer curls, shoulder presses, front shoulder lifts, cable twists, weighted side bends, lunges, and squats. I'm not sure what the exercise for my lower back is called but it involves sitting down and pushing a plate up by flexing my back. Some days I swap seated rows with lat pull-downs, sometimes I do push-ups instead of tricep dips, and on rare occasions I do Vertical Traction instead of Pull-ups (usually when I go the the gym without assisted pull-up bars). Maybe once a week I do weighted ab curls as well.
So, I'm a week into my dragon flag training, and I'm having lots of fun, and making some pretty decent progress. Got a question though. Does anybody know why I'm feeling my triceps? I'm grabbing the bench in my neck with bent arms...so it should be my biceps doing all the work, right? Or am I missing something?
What cereal do you have? You should check to make sure it isn't loaded with sugar etc, you could drop the bread for your sandwich/burgers and instead have more greens, and (i think) brown rice might be better than white rice.
You should just have a look around and see what is dense in calories and see if you can swap it for a healthier alternative.
I would recommend you looking at the programs in the op, for fat loss I reckon you get more bang for your buck by doing compound movements like the pull ups and squats that you do but use free weights. You have to use more of your muscles to stabilise the weight over a machine. Also by doing compound movements you don't need to do so many exercises.
Have a look at the OP and reddit's fitness FAQ.
5'10
190 lbs.
Looking to lose weight primarily. I'm going on runs every day. Sit ups/push ups/these kinda things at night/morning.
What I need now is a diet. Though right now I'm sorta at the mercy of my families cooking plans. What I'm confused about is two different ideologies when it comes to diet.
On one side its, don't snack. Eat only when you feel hungry. Stay away from anything too fatty etc.
On the other side its, eat multiple small meals throughout the day.
wat do.
190 lbs.
Looking to lose weight primarily. I'm going on runs every day. Sit ups/push ups/these kinda things at night/morning.
What I need now is a diet. Though right now I'm sorta at the mercy of my families cooking plans. What I'm confused about is two different ideologies when it comes to diet.
On one side its, don't snack. Eat only when you feel hungry. Stay away from anything too fatty etc.
On the other side its, eat multiple small meals throughout the day.
wat do.
I'm only going to hazard a guess that the full-body tension required in the dragon flag or any of the precursor movements is something your triceps aren't readily conditioned for while fully stretched. Hence the DOMS.
FallingEdge
Member
Looking great man. And while I am no where near as cut as you, I do understand the 'tiny' feeling when going on a cut.
If I'm at the gym, I feel skinny and weak.
If I'm at home looking in the mirror, I feel fat and tiny. If that even makes sense lol.
Poindexter
Member
The eat small multiple meals throughout the day is bro science. Eat when you're hungry. Count your calories so that you stay at your target calories every day. Eat nutritious food.
Read the diet section of the OP for particulars. Can't stress this enough. The main idea is to take in less calories than your body needs to maintain weight. It's a simple conclusion with complicated steps. Gotta have determination to schedule meals and resist temptation while maintaining a weightlifting/cardio program. Much easier said than done, as I'm sure you can imagine. The key is to really want to do it. You can not half ass this. This is a significant, fundamental lifestyle change.
Spiritreaver
Member
Tell me about it. I bulk, i worry I'm getting too fat. I cut, I worry about losing mass. Need to man up and accept that both happen to some degree and I can fix either with just a few of months of work.
Also I just realized I have never posted a leg shot. Sorry for gumming up this thread with pics, you won't see any more for a long long time. Promise!
FallingEdge
Member
Wow. WOW. Holy shit.
Fuck you man.
And I mean that in a good way.
Seriously dood, that is a great job and it is something to be very proud of.
I just don't think that will ever change. It will always be in the back of my mind. As long as you keep that in check, things will be fine. I am nowhere on your level of physique so my small/fat is different than yours but as long as I keep in sight the final goal and I am realistic about it, then there is no problem.
Keep up the great work man.
Fuck you man.
And I mean that in a good way.
Seriously dood, that is a great job and it is something to be very proud of.
I just don't think that will ever change. It will always be in the back of my mind. As long as you keep that in check, things will be fine. I am nowhere on your level of physique so my small/fat is different than yours but as long as I keep in sight the final goal and I am realistic about it, then there is no problem.
Keep up the great work man.
As always, very impressive, congrats!
How long do you guys cut? It's been 2/3 weeks since I started cutting and I lose fat very slowly (maybe 1/2 pounds a weeks).
Is-it normal?
Spiritreaver
Member
Like effing sausages about to burst. :| Damn. Time to do nothing but squats!
Thanks guys! I actually take pride in my legs, but I just about never think of them when I'm snapping photos. So easy to get focused on the results of the torso.
Yeah that's it pretty much. I feel like I never mentally prepare myself enough at the start of things. I just envision what the results will be and not the entire outcome. But as you said, as long you're realistic it's fine.
And I'm not on any special level. Many of the big guys here would demolish me if they decided to go all cut crazy. For an average guy I can look impressive, but from a BB's standpoint I've got lots of work to do. At least that's how I see it in my head.
That's fine, and a very safe/healthy cut. I tend to go for about .5-1 lb/week. Although I lost 1-2 lbs a week at the start due to water weight.
hawkshockey11
Banned
Darth holy shit, do you have to custom buy your clothes?
this is going to sound really stupd... but i'll say it anyway.
my arse has gone quite big and soft. probably because i sit down all today? it seems to be quite wide. i don't like it.
what can i do.
also, what is the best exercise to make my lats really wide, besides a lat pulldown?
my arse has gone quite big and soft. probably because i sit down all today? it seems to be quite wide. i don't like it.
what can i do.
also, what is the best exercise to make my lats really wide, besides a lat pulldown?
Luscious LeftFoot
Member
haha... we're going to have to put a pic of DarthWufei in the new OP as a source of inspiration.
I have a bunch of mercury fillings in my mouth. To counteract this issue, I don't eat ANY seafood. If I do, it will be once a week.
Removing them is not really an option. First of all, it costs a lot of money. Secondly, the actual procedure releases A POTENT dose of mercury in one sitting, which is far worse then the current exposure.
Eating plenty of fruit, vegetables and vitamin C however should be a wise strategy, particularly if consuming fish.
Poindexter
Member
Do squats and work your ass.
For your lats you can add in wide grip pullups and bent over barbell/dumbbell rows
L0st Id3ntity
Member
I'll watch this whenever I don't feel like going to the gym: http://www.youtube.com/watch?v=BXOTb4ZxKDI&t=15m50s
Drealmcc0y
Banned
Anyone else have a lot of stretch marks on their ass? Its the only place I have these marks on my body.
Yep I have a ton, although I have stretch marks on my left bicep, the back of my right tricep and a ton of old ones on my back from my growth spurts.
Drealmcc0y
Banned
Im wondering if its all those years I spent on my ass playing MMO's lol. I started noticing them when I was 20.
I guess thats one of the prices I have to pay for those wasted years.
RumblingRosco
Member
Not that I know of, but I'm also very pale so generally my stretch marks aren't easy to see. I have a few small ones above my right knee cap, right on the bottom front-side of my quad. Seemingly a random place, I've had them there for years.
I am probably similar in how much I sat at my desk, the new ones from lifting are a strong purple colour. Really annoying. I have bio-oil which I have heard is the best for helping with stretches marks but I don't use it as much as I should.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Damn, be grateful for what you got.
Khalifa Jayy
Banned
Any recommendations for a starter? I'm talking workout regimens, supplements, and diet. I just joined a gym yesterday and will begin this Saturday night. My schedule will be Mon Wed Thurs and Sat nights. Halp me, please!
Fuck, I'm never gonna give excuses for not working out.
Something like Starting Strength or Stronglifts? Read the OP. They're 3-day-a-week programs so you could do it Sat/Mon/Wed. I'm on something like week 10 of Stronglifts (3x5 instead of 5x5 now) and I've had more progress in strength and muscle growth than my previous several years of fucking around with weights.
Domino Theory
Crystal Dynamics
Trying to slowly up my cals and carb in take as I'm done with this cut. I was going to go through the end of the month, but I feel tiny right now.
I regret posting that on FB a bit, it kinda went viral.
I'm a shitty poser, never practiced, and the lighting is way off for me to properly exploit it, but I just like this one. Also I've only just recently really focused on trap size, they were lagging for a while, they're getting there, but not where I want them to be.
But yeah, happy with the results, don't want to risk losing any more mass. Just gonna enjoy shit this summer. Try to keep things at a steady pace. Then get big and strong this fall. I wanna add 5-10 lbs of mass (hopefully 10!). Get every big lift up 90 lbs. Then I move into my comp goals, training, posing practice, etc etc.
Best part is knowing that I did add on muscle during my last "bulk". I am about 176 lbs right now and definitely leaner than what I was when I was 168. I didn't have noticeable ab definition then, except in the right lighting.
Was your calorie deficit daily (even on workout days) or just on a deficit for the week (so surplus on workout days, deficit on rest days)?
Brolic Gaoler
formerly Alienshogun
Sorry bud, I was away. Celebrating my 9 year wedding anniversary with my wife (been together 13 years), it looks like MJ picked up the slack though.
Darth, lookin' fucking beast man, good shit.
Edit: Darth, you gotta start givin' yourself more credit man, you act like cutting isn't hard. You've busted your ass to get to where you are and it isn't "you look good for an ex fatty" you fucking look good period man. Feel good about it bud!
Hey...id start with just replacing your unhealthy eating habits (soda, processed sugars, fatty meats, etc.) with healthy ones (water, fruit, lean meats, etc.) at least two to three times per day. You'll shred weight fast. P.m. me and ill send you a sample diet that i use.
Also I just realized I have never posted a leg shot. Sorry for gumming up this thread with pics, you won't see any more for a long long time. Promise!
dat vascularity
Haha, I was thinking the same thing. Be proud of yourself, Darth. That's an awesome turnaround.
A few questions for the gang:
1. I don't eat pork or shellfish. The latter due to allergies. I never see people suggesting pork as a valuable source of nourishment for working out (I'm trying to gain about 20-25 lb). Am I missing out by not eating it (and don't say it tastes good, lol)?
2. About 5 months ago I stopped taking creatine. I was kind of dumb for ever taking it, but the initial gains were rewarding and hey, you live and you learn. After I shriveled up as it left my system, I was super weak. Unfortunately, I also took part in a pushup challenge for about 2 months (great for getting cut, not at all for gaining weight). I've made strength gains since then, to the point that I'm about as strong now as I've ever been (even though I was 15 lbs heavier at one point). I'm just not seeing the mass improvements that I need yet (and yes, I'm adjusting my diet). My friend suggested that I start taking casein at night after I work out. So I've been doing that. If nothing else, it's a great way to get me to drink milk.
I lift heavy M W F, and right now my routine looks something like:
M - shoulder press --> shoulder shrugs --> standing curls w/ a bar (60, 70, 80, 90 lbs), doing overhead tricep extensions w/ a bar in between (40, 50, 50) --> big circles w/ 12 lb medicine ball as cool down
W - bench (135 x25, 185 x10, 215 x 5, cool down w/ 155 til failure) --> squats (135 x12, 185 x10, 215 x10) or leg press --> seated flys --> box jumps (working on my vert)
F - repeat bi/tri exercises from Monday, also ab work
Saturday I get a lot of cardio from basketball. Anything glaringly wrong, or any must-do's that I'm not doing?
Where are your rowing exercises?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Reminds me of this guy:
Who is that guy? Damn he looks good (jealousy be damned!).
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