Support NeoGAF

[Shalashaska161]

So I'm just getting into this whole lifting thing and I need to buy myself a decent pair of shoes. I'm kind of leaning towards the Risto White Thunder's but I'd like to hear if you guys have any other suggestions.

 

[Veezy]

So I'm just getting into this whole lifting thing and I need to buy myself a decent pair of shoes. I'm kind of leaning towards the Risto White Thunder's but I'd like to hear if you guys have any other suggestions.

I'm partial to the Rogue Weightlifting Shoes.

 

[MrToughPants]

^I've been wearing Do-Wins weightlifting shoes for the past two years. I wanted the Adidas IronWorks II but I can't find them.

My squat depth is better with the calves resting on the hams with 180+kg maybe around 8" off the floor it's not 5" but it's good for now. I don't know if i'll get that depth back the pelvis/lowerback is still cracking, stiff and sore sometimes.

 

[OpinionatedCyborg]

On a side note I've been getting a strange tingling sensation in my left arm when getting close to finishing my last few reps. Back in March I went to Cabo for a bachelor party and I slammed my left elbow on some rocks pretty hard and I got this terrible funny bone tingling sensation which lasted a couple of weeks. This same tingling sensation comes back when I've done a lot of push-ups or tricep exercises and while it doesn't keep me from working out, it is quite annoying. Has anyone experienced something like this?

You might be getting tennis elbow. My left elbow is also a bit messed up, and that's what I had/have.

 

[Ezduo]

Is it better to do cardio and weight training on the same day or on alternating days and, if on the same day, in which order?

 

[cuevas. PhD.]

You can do cardio after your lifting. I started doing 15 minutes of HIIT at the end of my workouts and hasn't affected my lifts.

 

[Petrie]

I suffer from APT and bought a foam roller as the thread on GAF recommended, and have been looking through this guide:

http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf

But is there maybe a better series of videos or something for this? I feel my squats and deads are being negatively effected by my piss-poor posture, and am trying hard to rectify the problem.

 

[Wrekt]

Age: 27
Height: 6'1
Weight: 150
Goal: Gain muscle
Current Training Schedule: 45 minutes every other day
Current Training Equipment Available: Pull up bar, 2x 50 lb adjustable weights
Comments:

I did the P90X twice, back to back. I wasn't really happy with my results. My arms and back looked ok (compared to where I started at least) but I got extremely skinny yet still had a layer of fat over my core. I was 6'1, 130 pounds with a 28 inch waist and I still looked flabby with next to no definition. I simply couldn't eat enough calories as I needed without resorting to fast food garbage so the muscle gain wasn't great either. So instead of eating junk, I worked on a calorie deficit. I got discouraged and quit working out.

Well 6 months later and I feel like shit. I want to get back into it but I don't want to be stuck in skinnyfat limbo like last time. Dropping below 130 lbs as a 6'1 male in order to get a decent looking stomach isn't an option, so I guess I'll admit defeat on my stomach and just work harder on the rest of my body.

And I should mention that I have a bit of a disability. A couple years ago I developed a series of blood clots in the lower left half of my body. They didn't break up properly, so now they are stuck there for the rest of my life. The result of that is that I have significant pain when I perform exercises where I both bend my leg and lift it at the same time (ie jumping jacks tend to feel ok, jump knee tucks hurt like a bitch.) I also have some stiffness in that leg so my form on things like squats would be a little dicey. Walking around on this bad leg for years has increased my pain tolerance by quite a bit but I still try to avoid pissing off that leg whenever possible.

As for diet, I had absolutely 0 trouble sticking to the strictest diet and completely skipped cheat days during my 6 months with the P90X. The problem comes from my leg again, as I am on blood thinners and I'm under doctors orders to avoid greens like lettuce and broccoli. Since I had tons of trouble eating enough food the first time, the milk diet sounds perfect for my situation. Am I correct?

Sorry for the novel.

 

[fredrancour]

GOMAD does usually make sense for hard-gainers, yeah, so give it a shot if you can't eat enough. You'd basically have to eat nothing else to avoid gaining weight on it.

 

[Kad5]

Hey guys.

I was wondering if there is some way I can increase my appetite. I have a shit appetite.

I'm trying to get bigger but there is only so much I can do if I don't eat a lot of food.

 

[reilo]

Hey guys.

I was wondering if there is some way I can increase my appetite. I have a shit appetite.

I'm trying to get bigger but there is only so much I can do if I don't eat a lot of food.

You increase your appetite by using up energy. How do you use up energy? By working out and being active! Eventually your stomach will expand and you will be able to eat bigger portions.

 

[Kad5]

You increase your appetite by using up energy. How do you use up energy? By working out and being active! Eventually your stomach will expand and you will be able to eat bigger portions.

I do work out. I try to do it at least 3 times a week and I do pushups and situps at home the days I don't go to the gym.

My issue is also that when I eat a certain amount I begin to feel nauseas and vomit. It's partially due to an anxiety disorder I have.

 

[Drealmcc0y]

How much protein shake should I have a day?

I take one 20 minutes after gym sessions and i go gym 5-7 times a week.

 

[Sarye]

Hey guys.

I was wondering if there is some way I can increase my appetite. I have a shit appetite.

I'm trying to get bigger but there is only so much I can do if I don't eat a lot of food.

Think of eating as training. If are not eating enough then try and eat more even if you're not hungry. Like training with weights, you can slowly increase the amount you eat but regardless there's no other way to go about it but to just eat.

 

[ezrarh]

How much protein shake should I have a day?

I take one 20 minutes after gym sessions and i go gym 5-7 times a week.

If you're working out that much, at least 1.5X your body weight. If you're looking to bulk substantially, I'd aim for 2X.

edit: I missed the word "shake". Anyway, I usually take one after a workout but I prefer to get as much protein as possible from normal food.

 

[Drealmcc0y]

If you're working out that much, at least 1.5X your body weight. If you're looking to bulk substantially, I'd aim for 2X.

edit: I missed the word "shake". Anyway, I usually take one after a workout but I prefer to get as much protein as possible from normal food.

So I should just stick to one protein shake a day.... Im really going hardcore and while ive definetly made progress in the last 3 months, i want MOAR.

Im a naturally skinny person, so I keep wondering if my body is not able to get much bigger.... that no matter how hard i push myself on the weights I just cant get bigger lol

 

[Domino Theory]

So I was re-reading the OP and is it saying that Bent Over Rows are better/more effective than Lat Pulldowns? What do you guys think?

 

[Veezy]

So I was re-reading the OP and is it saying that Bent Over Rows are better/more effective than Lat Pulldowns? What do you guys think?

Much more so.

They translate better into the deadlift, provide more hypertrophy for the back, strengthen your grip, provide hypertrophy for the traps, help with your clean, and strengthen the back better for the bench press.

In short, they are the shit.

 

[MjFrancis]

GOMAD does usually make sense for hard-gainers, yeah, so give it a shot if you can't eat enough. You'd basically have to eat nothing else to avoid gaining weight on it.

Unless it's coupled with a weightlifting routine as aggressive as Starting Strength, I don't really recommend GOMAD. If you aren't demanding near-maximum adaptation from your muscles, GOMAD will add more fat than muscle - even on a skinny bastard.

When Rippetoe mentions the guy who added 55 lbs in eleven weeks (approx. 50%-70% muscle, my own estimation), he also made his squat move from three sets of 145 x 5 to three sets of 315 x 5 in that same time frame. So, if you aren't forcing this level of adaptation, or aren't willing to, GOMAD isn't for you. GOMAD is a tool for improving maximal levels of strength in the shortest time possible, and if it's used for anything less the results are going to be disappointing.

---

I'm basically looking at Wrekt's post and seeing that, with only a pull-up bar and 2 50lbs dumbbells, full-blown GOMAD isn't going to cut it. Wrekt, you need more calories, but also a strength program that will accomodate you with what you have to work with. Starting Strength is out of the question if you don't have access to a full barbell weight set and a squat rack. I'd suggest looking into the bodyweight section, but that's more focused on either muscular endurance (P90x is a bastardization of this) or strength. Either way, muscle hypertrophy is ancilliary. Your results will be more modest with whatever program you have put together given your equipment.

I don't have full advice for you at the moment, but as far as calories go, just some more milk (just not a gallon a day), peanut butter has a lot of calories, and things in liquid form are generally easier to digest without filling you up. Keep your protein intake generous, given your size I wouldn't go below 200grams. Make as much of that whole food as you possiblely can.

It wouldn't hurt if you shared just what exactly you are doing in your 45 minute workout every other day. I figure at that point a few more people will be able to chime in and help you out.

 

[Luscious LeftFoot]

So I was re-reading the OP and is it saying that Bent Over Rows are better/more effective than Lat Pulldowns? What do you guys think?

Everything Veezy said, and various pull/chin up are much more effective for you lats.

 

[Drealmcc0y]

I think I might realise where im going wrong.

I go to the gym 3-5 times a week by myself and on one day i do arms, next day chest, then shoulders the next etc etc.

But i also go with my brother on wednesday and saturdays and we do a full workout.

Is this a case of overtraining? My muscles arent getting enough rest because the days i go with my brother we do every muscle.

 

[Domino Theory]

Thanks for the input. Also, I very recently reached 3x8 on Dumbbell Military Press (45lb per DB), but then moved on to 50lb dumbbells the next time I visited the gym, but when I tried to do the 3rd set, I couldn't at all. Should I stick to 3x8 45lb for a little while longer or go with 3x5 50lb even if I can't do the last set?

 

[Wrekt]

It wouldn't hurt if you shared just what exactly you are doing in your 45 minute workout every other day. I figure at that point a few more people will be able to chime in and help you out.

Right now I'm just doing Insanity with my wife. She is new to that type of workout though so she needs a recovery day between videos.

So basically just a lot of running in place and push-ups. I haven't actually weight trained in 6 months.

 

[OpinionatedCyborg]

Unless it's coupled with a weightlifting routine as aggressive as Starting Strength, I don't really recommend GOMAD. If you aren't demanding near-maximum adaptation from your muscles, GOMAD will add more fat than muscle - even on a skinny bastard.

When Rippetoe mentions the guy who added 55 lbs in eleven weeks (approx. 50%-70% muscle, my own estimation), he also made his squat move from three sets of 145 x 5 to three sets of 315 x 5 in that same time frame. So, if you aren't forcing this level of adaptation, or aren't willing to, GOMAD isn't for you. GOMAD is a tool for improving maximal levels of strength in the shortest time possible, and if it's used for anything less the results are going to be disappointing.

--

Here's the dude in question. He gained 78 lbs:

and what he was eating

I don't think he added 50% muscle, but yeah, only do this if you have a ridiculous metabolism or if you are interested in strength gains only (and getting fat doesn't bother you).

 

[Luscious LeftFoot]

8000+ Calories.

Mother of God...

 

[JB1981]

So I was re-reading the OP and is it saying that Bent Over Rows are better/more effective than Lat Pulldowns? What do you guys think?

They are very hard on the back and I honestly wouldn't do them if you are on a novice-type program. Just stick to pull-ups, chins and deadlifts and you will get all the back work you need.

 

[MjFrancis]

Here's the dude in question. He gained 78 lbs:
http://startingstrength.com/images/100301_front.jpg[img]
[img]http://startingstrength.com/images/100301_back.jpg[img]
[img]http://startingstrength.com/images/100301_side.jpg[img]
and what he was eating
[img]http://70sbig.com/wp-content/uploads/2009/10/cliff_food_plan-400x313.jpg
I don't think he added 50% muscle, but yeah, only do this if you have a ridiculous metabolism or if you are interested in strength gains only (and getting fat doesn't bother you).

Zach Evetts? I took the stats from here: The Novice Effect by Mark Rippetoe [PDF]

Yeah, if he would have stopped at the time Rippetoe wrote his article, his muscle/fat distribution would have been a little better. GOMAD has diminishing returns, and after eleven weeks, this kid saw them. Probably upped his squat more than the 315lbsx5 stated in the article, though.

On the other hand, so many people are concurrently too afraid of lifting heavy and eating so much that they would have retracted their mission within weeks, making the whole endeavor a waste of time. I couldn't do it. It's still hard to knock his dedication to strength. Well, it's not hard, only foolish really.

 

[reilo]

I would never guess that he gained 78lbs and is able to squat 315x5. Kudos to him if that was his goal, but I'd rather take twice as long to get to 250x5 and look properly lean and muscular.

 

[kylej]

Get out fatty, aren't you an inheritor by now?

Hah, not even close. I've got a feeling some dudes at HaloGAF could use a few days at the gym though.

Best part of going back to school soon is being in a gym filled with

Love my local place during the summer but goddamn nobody here breaks a sweat, they all read magazines or bro-out.

 

[cuevas. PhD.]

I would never guess that he gained 78lbs and is able to squat 315x5. Kudos to him if that was his goal, but I'd rather take twice as long to get to 250x5 and look properly lean and muscular.

I would prefer this method as well. Different goals though, if I were still in high school trying to beef up for football I wouldn't mind the fat.

 

[Prologue]

Looking for a bit of feedback. 5'6, was 164 in june and weighed in at 146 on monday. I'm going to the gym and all that jazz. I personally want to cut to 130 and have a nice slate to bulk up from, having around 30-40 lbs to play with for the next year. I started cutting to begin with due to my belly, was getting a bit out there. Still there but not as much.

Good idea or bad?

Thanks for your time.

 

[Para bailar La Bomba]

Does anybody else sleep with compression garments?

I swear by this, and I'm so anal about it these days it tends to annoy the people around me.

You can do cardio after your lifting. I started doing 15 minutes of HIIT at the end of my workouts and hasn't affected my lifts.

But you won't be doing cardio efficiently (on the assumption you place equal importance to both).

 

[hxa155]

Age: 21
Height: 5ft6
Weight: 155 lb
Goal: losing gut/fat and being fit
Current Training Schedule: none at the moment, did p90x for two weeks
Current Training Equipment Available: dumbbells, exercise mat, may join a gym
Comments: I think I have slow metabolism or something since no matter how little I eat, I don't seem to lose weight. So I think I'm gonna need to work out to lose weight. However, I'm a newb when it comes to this stuff.

Any suggestions, Gaf?

 

[Para bailar La Bomba]

Age: 21
Height: 5ft6
Weight: 155 lb
Goal: losing gut/fat and being fit
Current Training Schedule: none at the moment, did p90x for two weeks
Current Training Equipment Available: dumbbells, exercise mat, may join a gym
Comments: I think I have slow metabolism or something since no matter how little I eat, I don't seem to lose weight. So I think I'm gonna need to work out to lose weight. However, I'm a newb when it comes to this stuff.

Any suggestions, Gaf?

My initial advice would be invest in some running shoes or a bike and start a cardio regime. Join a gym and start a low weights, high-reps weights program, at least 3 times a week.

Drink lots of plain green tea (with nothing added) and start amino acid supplements, such as l-carnitine and l-glutamine. Buy a good low-carb, low-fat whey powder.

 

[GiJoccin]

My initial advice would be invest in some running shoes or a bike and start a cardio regime. Join a gym and start a low weights, high-reps weights program, at least 3 times a week.

Drink lots of plain green tea (with nothing added) and start amino acid supplements, such as l-carnitine and l-glutamine. Buy a good low-carb, low-fat whey powder.

why the green tea and amino acid supplements? i wouldn't recommend anyone invest in that stuff unless they were very serious and stuck with working out - besides the fact that i haven't seen any well designed studies that amino acid supplements have real benefits

you're much better off focusing on getting a set workout down and finding something you enjoy rather than focusing on supplementation, at least when you're beginning

 

[EviLore]

Age: 21
Height: 5ft6
Weight: 155 lb
Goal: losing gut/fat and being fit
Current Training Schedule: none at the moment, did p90x for two weeks
Current Training Equipment Available: dumbbells, exercise mat, may join a gym
Comments: I think I have slow metabolism or something since no matter how little I eat, I don't seem to lose weight. So I think I'm gonna need to work out to lose weight. However, I'm a newb when it comes to this stuff.

Any suggestions, Gaf?

Best way to lose body fat while preserving lean mass: ketosis (via <20g carbs/day restriction). Starving yourself will just lower your metabolism and catabolize your lean mass, so don't starve yourself.

Best way to increase your fitness: weightlifting for strength and muscle mass, running/biking/swimming/etc. for cardiovascular development. If you like p90x there's no harm in using that as a general fitness tool. If you have access to a gym, check out the OP for lots of advice on barbell lifts, which will be the most efficient method for getting stronger and improving your body composition.

 

[Para bailar La Bomba]

why the green tea and amino acid supplements? i wouldn't recommend anyone invest in that stuff unless they were very serious and stuck with working out - besides the fact that i haven't seen any well designed studies that amino acid supplements have real benefits

you're much better off focusing on getting a set workout down and finding something you enjoy rather than focusing on supplementation, at least when you're beginning

He said he thinks he has an abnormally slow metabolism. It may be due to inactivity. Regardless, these supplements will help.

Green tea

In a study performed at Birmingham University, it was shown that average fat oxidation rates were 17% higher after ingestion of Green Tea Extract than after ingestion of a placebo. Similarly the contribution of fat oxidation to total energy expenditure was also significantly higher by a similar percentage following ingestion of Green Tea Extract. This implies that ingestion of Green Tea Extract can not only increase fat oxidation during moderately intensive exercise but also improve insulin sensitivity and glucose tolerance in healthy young men.

Reference:http://www.ajcn.org/cgi/content/abstract/87/3/778

L-Carnitine

Some studies show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue. All of these effects may contribute to weight loss.

Ref: http://www.umm.edu/altmed/articles/carnitine-l-000291.htm

EDIT: Here's another link for l-carnitine: http://health.howstuffworks.com/wellness/natural-medicine/alternative/acetyl-l-carnitine.htm

I recommend the Acetyl-L-carnitine variety. 3 x day - First thing in the morning, 1 hour before cardio, last thing at night.

 

[Casp0r]

Hah, not even close. I've got a feeling some dudes at HaloGAF could use a few days at the gym though.

Best part of going back to school soon is being in a gym filled with

Love my local place during the summer but goddamn nobody here breaks a sweat, they all read magazines or bro-out.

I wish my gym was filled with more sexy white girls ...

All I get atm is 85% Chinese girls, 5% middle-eastern, 9% Old women and 1% ugly but good body girls.

Sucks. But hey, I can't complain when I'm one of about 10 guys that actually uses this gym right now. Don't think I've had to wait for a bench or machine for a couple of months now.

 

[ItAintEasyBeinCheesy]

I've seen all the people GAF hates a Gym now. Dude with hat on, inside when its night time, Vibrams, dude with girl friend spotting him, gum, sunglasses etc etc.

 

[Scrow]

On a side note I've been getting a strange tingling sensation in my left arm when getting close to finishing my last few reps. Back in March I went to Cabo for a bachelor party and I slammed my left elbow on some rocks pretty hard and I got this terrible funny bone tingling sensation which lasted a couple of weeks. This same tingling sensation comes back when I've done a lot of push-ups or tricep exercises and while it doesn't keep me from working out, it is quite annoying. Has anyone experienced something like this?

could be damage to the ulnar nerve

 

[Yami]

Loving squats right now. Hit 70KG for 10 today, PB in reps. Some dude deadlifting 180KG+ behind me just fueled my motivation, plus a bit of Death From Above 1979 in my ears. Squatting my weight feels good, aiming for 80KG in the next 2-3 weeks now.

Love it.

 

[Veezy]

Thanks for the input. Also, I very recently reached 3x8 on Dumbbell Military Press (45lb per DB), but then moved on to 50lb dumbbells the next time I visited the gym, but when I tried to do the 3rd set, I couldn't at all. Should I stick to 3x8 45lb for a little while longer or go with 3x5 50lb even if I can't do the last set?

Try switching to standing presses for a few weeks. Here's why:

Dumbbells are great for independent lifting and stability work, but a barbell will allow you to go heavier on your shoulders as it's more stable. Therefor, the higher you get on the stable workout, the easier it will get to do the less stable work. So, I'd switch to 95lb standing, or sitting, if you must, barbell presses and go up in weight on those for a few weeks. Then switch back to dumbbells and see if you can't push up 50lbs like a boss.

 

[PBY]

Just about feel like I've gotten all I can out of SS, anyone have experience with Layne Norton's system? Here it is, thoughts?
Power Hypertrophy Adaptive Training Routine:

Note: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights.

Day 1: Upper Body Power Day

* Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
* Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
* Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
* Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
* Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
* Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
* Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
* Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

* Pressing Power Movement: Squats
3 sets of 3-5 reps
* Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
* Assistance extension movement: Leg extensions
2 sets of 6-10 reps
* Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
* Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
* Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
* Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

* Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
* Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
* Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
* Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
* Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
* Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
* Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

* Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
* Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
* Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
* Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
* Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
* Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
* Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
* Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

* Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
* Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
* Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
* Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
* Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
* Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
* Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
* Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
* Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
* Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest

Keep in mind this workout would be for someone who is relatively adapted to higher frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each day to start until your body adapts.




Looks Good to me...

 

[Draft]

Definitely a BB program. You juicin'?

 

[PBY]

Definitely a BB program. You juicin'?

no, which is why I get that its a lot... Supposedly the dude who came up with is is all natural though. I'm gonna try to slam a lot of food and sleep well

 

[Veezy]

Lots of stuff here.



Looks Good to me...

Don't take this the wrong way, but this is the type of program I did when I was on my oral and injectable anabolic steroids. I can't imagine doing that heavy of a program, even with perfect nutrition, unless I had something to help with the recovery.

 

[Draft]

no, which is why I get that its a lot... Supposedly the dude who came up with is is all natural though. I'm gonna try to slam a lot of food and sleep well

It couldn't hurt to give it a shot for a few months.

BTW, regarding Zach, and I feel a little creepy posting all this stuff about some kid in Texas who I have never met, you can see him skulking around in the background of this video:

http://www.youtube.com/watch?v=NZsr_Qgdmdk&feature=player_embedded#at=11

That's from a WL comp at Rippetoe's gym in Texas. He's looking pretty trim, and since he's still hanging around at Rippetoe's, one can assume he's maintaining strength. I'm not about to go search for the latest topless Zach shots, but perhaps he's a walking example of the often cited, rarely duplicated process of getting big and fat and strong, then getting lean and staying strong.

 

[Veezy]

That video had some great lifts in it. Also, the Nike Romaleos shoes are sweet looking.

 

[Prologue]

Age: 21
Height: 5ft6
Weight: 155 lb
Goal: losing gut/fat and being fit
Current Training Schedule: none at the moment, did p90x for two weeks
Current Training Equipment Available: dumbbells, exercise mat, may join a gym
Comments: I think I have slow metabolism or something since no matter how little I eat, I don't seem to lose weight. So I think I'm gonna need to work out to lose weight. However, I'm a newb when it comes to this stuff.

Any suggestions, Gaf?

Hey, you were around where I was, look at my above post. I was at 164 around june and now I'm 146. To be honest, I didn't start any real fancy diet like ketosis or anything along those lines. I usually kept my diet around 1400-1800 and focus on the mind set of "calories in and calories out". Some people would have said that was too low but I'm doing good and going to the gym 4 days a week making steady gains and dropping 2 pounds a week. I still eat my mcdonalds every wed, just in a small portion. Register at a site like fitday.com. Record what you eat for a week and STAY CONSISTENT. Weigh your self once a week. You need data to rely on to see what you should add/subtract. Also if you want, drink nothing but water. I use to drink +10 juicy juices a day lol, thats 1200 cals in just juices alone. This allows you to play around more with food in your diet.

Since you are about my height and 10 pounds heavier This is an example of what I ate yesterday.

1600 cals
163.4 protein
52 fat(working on upping this a bit more)
114 carbs

Cereal,peanut butter, bagel in morning
chicken breast and some home made french fries
2 scoops of whey protein
chicken breast and some fruit
turkey burger and some other side item.

 

[The Lamp]

GOMAD does usually make sense for hard-gainers, yeah, so give it a shot if you can't eat enough. You'd basically have to eat nothing else to avoid gaining weight on it.

Yeah, it was great for me. I've lost about 5 lbs. now since I stopped it two weeks ago, but it seems that was water weight.

Anyway, went to the doctor and got my lab results back. Everything was normal, glucose etc., except my liver enzymes AST and ALT were super high (which I expected as I think that was the same that happened to another GOMAD-er who got blood work).

They're partial signs of liver stress. Normal levels are 40 and 50, mine were 50 and 150. They can also, however, be high with signs of muscle wear and tear. I've been working out, so it's not much of a surprise to me.

Doctor was worried, though, and told me to do a week of no/low fat, no/low protein eating. So I haven't had milk in about a week, I've only been eating fruit, veggies, rice, water, and other foods (though I have had some protein in the form of eggs, peanut butter, etc.).

I'll get more lab work done on Tuesday. My levels will probably be back to normal.

Sucks because it means I haven't lifted in two weeks because she prohibited me from intaking much protein, but I'm ready to get back into it next week after my lab-work.

This has all been so complicated with my Cal 2 test + final lol