Para bailar La Bomba
Banned
Saadster said:
Does it absorb well?
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Does it absorb well?
PumpkinPie
Banned
I started on my healthy diet 3 days ago, it's tough going when you're not used to eating all the time, plus I'm very small to begin with.
This is what I've been eating:
1x chicken breast
100g cottage cheese
100g natural yoghurt
100g wholewheat pasta
1x slice wholewheat bread
1x tin of tuna in spring water
2x eggs
2x shredded wheat cereal biscuits
1 tbsp natural peanut butter
1/3 tin of kidney beans
3 pints of milk substitute
Total: 250g+ of protein, 4000 calories.
This is what I've been eating:
1x chicken breast
100g cottage cheese
100g natural yoghurt
100g wholewheat pasta
1x slice wholewheat bread
1x tin of tuna in spring water
2x eggs
2x shredded wheat cereal biscuits
1 tbsp natural peanut butter
1/3 tin of kidney beans
3 pints of milk substitute
Total: 250g+ of protein, 4000 calories.
cuevas. PhD.
Member
PumpkinPie said:
If you are so small why are you eating so much protein/calories?
PumpkinPie
Banned
cuevas said:
Who knows, I did one of those calorie counters online and it said 4000 calories. I tried 3000 for a while (months) and didn't gain any weight.
Luscious LeftFoot
Member
GiJoccin said:
4 months isn't too bad. You'd have to recalculate all your 1RM.
I think you'd be better served using Starting Strength or one of the 5x5 programs (Bill Starr/Stronglifts) to build back up your strength quickly. Then switching to 531.
Edit* Split program works too!
ipukespiders
Member
Ripclawe said:
Does your gym have florescent lighting? I know a guy that is sensitive to that and wears sunglasses in an office building.
13,064 Pull-ups in 5 Months
T-Nation Article [print version so your eyes don't explode from the white text on black background]
Since I'm back to doing 300+ pull-ups a week, this article was awesome to stumble upon. Most relevant tidbit I came across:
I'll agree on his point that the upper back is hard to fatigue since I noticed that my pull-ups and deadlifts seemed to work in synergy a few months back. My back wasn't fatigued in the least, and I was setting rep records in the deadlift left and right while doing pull-ups like a crazed madman.
T-Nation Article [print version so your eyes don't explode from the white text on black background]
Since I'm back to doing 300+ pull-ups a week, this article was awesome to stumble upon. Most relevant tidbit I came across:
The vast majority of my pull-up work has been short of failure until now. I'm going to add a great deal more sets to failure relative to what I was doing for now on. Both today and last Friday I performed two sets of fifteen midday in addition to my sets of eight I've been so fond of. I want to hit that elusive number 20 - many people may have stopped at 10 or 12, but I want that milestone. I was hitting 16 regularly, and if I add more work to failure, 20 may be within my grasp. And using the anecdotal evidence in this article, I can keep up my pull-up blitzkrieg afterwards to improve my back hypertrophy.
I'll agree on his point that the upper back is hard to fatigue since I noticed that my pull-ups and deadlifts seemed to work in synergy a few months back. My back wasn't fatigued in the least, and I was setting rep records in the deadlift left and right while doing pull-ups like a crazed madman.
Yeah that was an interesting article. Read it last week (have TNation on Google Reader) and thought of you Francis while I read it -- forgot to link it here though.
So I assume pullups are not in your workout program now that you do them everyday or do you do them weighted in the gym?
So I assume pullups are not in your workout program now that you do them everyday or do you do them weighted in the gym?
parrotbeak
Member
Are you doing them on rings? I was just about to finally buy a door frame bar with the idea of doing daily pullups, but now this article is saying to only do daily on rings.
I don't do them on rings, though I'm considering to do so now. I haven't had any elbow problems (so far) but I'm acutely attentive to such calamities. Been doing the majority of my pull-ups with a neutral grip since I read that article, though. Better than nothing I suppose.
Ketchup Boy
Junior Member
Holy crap, I think I finally am able to do squats correctly!!! I'm going lower than parallel and looking in the mirror as I do it and it looks (and feels) correct like in the videos/pictures for once. I'm just using the bar and was only able to get 6 reps for each set, but I think its going to be only up from here!!! I couldn't stand doing squats knowing I wasn't getting the form right, but today, I think I had a major break-through. 
Ketchup Boy
Junior Member
Para bailar La Bomba said:
I use Optimum Nutrition Double Chocolate. Great stuff. Been using it is since high school (about to start 5th year of college).
http://www.amazon.com/dp/B000QSNYGI/?tag=neogaf0e-20
Over 1000 reviews. 4 & 1/2 stars out of 5.
Man, I've been losing weight doing crazy cardio and eating healthy and I looked at myself in the mirror today and realized I'm PUNY.
My GF has been joking that I'm "disappearing", but it really kicked in for me today. I look malnourished and WEAK! Hell, I know I'm weak and this super slender body type just doesn't do it for me.
The one "plus" out of all this is that I have learned how to eat clean. I've come to appreciate vegetables. I love chicken, eggs, and fish. And I have learned that water is the most delicious thing on the planet.
Now, to get back on starting strength and eat probably double what I'm eating now.
My GF has been joking that I'm "disappearing", but it really kicked in for me today. I look malnourished and WEAK! Hell, I know I'm weak and this super slender body type just doesn't do it for me.
The one "plus" out of all this is that I have learned how to eat clean. I've come to appreciate vegetables. I love chicken, eggs, and fish. And I have learned that water is the most delicious thing on the planet.
Now, to get back on starting strength and eat probably double what I'm eating now.
Layne Nortons Upper Body Power day today. Realized that I can BOR (bent over row) 225 lbs 3x. My form is a bit off however, might have to decrease the weight a tiny bit. I PR'd on the Bench with 205 lbs for 4 x I really enjoy this routine and I am doing it on a cut. I have put on a few pounds from drinking and not having proper nutrition. However, with just one day I can see results especially in the face.
I really enjoy this routine and I am doing it on a cut. I have put on a few pounds from drinking and not having proper nutrition. However, with just one day I can see results especially in the face.parrotbeak
Member
Congrats man! Don't get complacent though. Once you get the basic form down, there's a hundred little things to tweak, and retweak. For one, probably shouldn't be looking in the mirror. Your eyes are following your reflection, that means your head's not as stable as it could be, meaning your neck isn't as aligned as it could be. But good job and keep at it.Ketchup Boy said:Holy crap, I think I finally am able to do squats correctly!!! I'm going lower than parallel and looking in the mirror as I do it and it looks (and feels) correct like in the videos/pictures for once. I'm just using the bar and was only able to get 6 reps for each set, but I think its going to be only up from here!!! I couldn't stand doing squats knowing I wasn't getting the form right, but today, I think I had a major break-through.
Fuck, I miss squats.
So demotivating when you're forced to change your workout. I'm not even excited about gym tonight. Keep thinking of reasons not to go.
I ran on solid ground in my Vibrams about a half mile yesterday for the first time. Haven't run at all except on stairs for a while, so I wasn't sure how that would go, but I stopped once my feet started feeling tight. I'm not sure what I was worried about; feet feel fine today. I did a bunch of myofascial release on feet and legs afterward. Might try to do this once a week, but I'm definitely using them to run stairs from now on. Did 12 flights 2x after the run and they felt so comfortable.
MrToughPants
Brian Burke punched my mom
Weight sled destroyed me yesterday and I almost passed out a few times. We probably didn't take enough breaks between laps. The sled weighs 32lbs and I got up to 98lbs total with decent speed but stayed around 75lbs mostly. We were doing half lengths of a soccer field for 2-4 laps per set. Did squats that same day and I only did high reps had no interest in doing anything heavy.
Also been trying to eat about 6 cups of basmati rice a day, 1.5c per meal. It's much faster to cook than potatoes and tastes better plain, I just follow the recipe with a bit of fat reduced butter and sea salt.
I'm around 9-10% bf @ 200 now but I don't know if I can still achieve my goal of 215lbs by the new year without a serious bulk. I was pretty much eating, shitting and lifting when I was 215 but now it feels like I don't have that same drive. I'm around 4000cals to maintain since i'm lifting almost everyday and it still feels like a chore to eat that much.
Also been trying to eat about 6 cups of basmati rice a day, 1.5c per meal. It's much faster to cook than potatoes and tastes better plain, I just follow the recipe with a bit of fat reduced butter and sea salt.
I'm around 9-10% bf @ 200 now but I don't know if I can still achieve my goal of 215lbs by the new year without a serious bulk. I was pretty much eating, shitting and lifting when I was 215 but now it feels like I don't have that same drive. I'm around 4000cals to maintain since i'm lifting almost everyday and it still feels like a chore to eat that much.
parrotbeak
Member
Well, it may or may not be directly related to squatting and deadlifting, since i never had issues while doing those things. But one day randomly I got sciatica again after months of not having symptoms. Got worse over the next few days and the usual physical therapy stuff didn't help. Got another MRI, have a slight rupture. But also this was the first time I was actually seeing the disc that I had surgery on 3 years ago, and i realized I probably shouldn't be compressing my lower back with any heavy weights. That disc is super small.JB1981 said:
Luscious LeftFoot
Member
MrToughPants said:
15lbs in 3 months shouldn't be too difficult. Granted, it probably would be difficult to add more calories. Maybe a macro adjustment?
Para bailar La Bomba
Banned
Saadster said:
Thank you, i'll check it out. What about for a post-workout? is WPI worth it?
So, I've made a few eBook purchases, over the last few, days I'd like to discuss. Before I get into that, let me pitch, again, the "Grayskull LP" eBook on Strength Villain. The program works, it's exceptional for novices, people getting their strength back, or intermediate trainers, and is more fun, to me, than Starting Strength. There's something about a program that gets you excited about a deload, and encourages curls and neck work, that gets me pumped. The basic breakdown is in the OP, but the eBook goes into more detail about why it works.
Mr. Johnny Pain also has two other books that have come out that I am going to highly recommend. Swole and 50 Grayskull Approved Conditioning Exercises.
Swole has a more lengthy review on 70s Big, but the short review is like so, "You don't have to get fat to get strong and muscular. There's a more difficult, but better for you and better looking, way to do it. This book tells you how."
Johnny Pain is a ripped dude. Grayskull is full of monsters, strong and muscular monsters. How they eat is broken down and explained, thoroughly. It discusses why GOMAD and other see food diets are bad for people, who care about they look, why the Zone diet or incredibly low calorie diets are stupid, how to stack on extra calories so that have just enough to recover and grow but not too much to get chunky, and is written in a style that you probably need to read it in, the "look, I know more than you, fucking do what I say" style, similar to Rippetoe. I'll put some quotes, if wanted, up later when I'm not at work.
The 50 Conditioning exercises are amazing. Bare bone circuits designed around kicking your ass and making you more conditioned. Theyre quick, theyll make you fast, theyll make you cough up your lungs, and they have more thought behind them than a workout named after an ugly girl (that last part was 70% joke). You can throw them in after a workout or on an off day easily without ruining progress, if youre eating right. There's a more in-depth review over at 70s Big, as well. As with Swole, I'll put up some quotes, if wanted, when I'm not at work.
On a personal note, being sick sucks. I havent worked out since 3AM last Wednesday due to throwing up and transiting into a fever. I hope I feel well enough to get back in tonight, as skipping workouts makes me feel like garbage.
Mr. Johnny Pain also has two other books that have come out that I am going to highly recommend. Swole and 50 Grayskull Approved Conditioning Exercises.
Swole has a more lengthy review on 70s Big, but the short review is like so, "You don't have to get fat to get strong and muscular. There's a more difficult, but better for you and better looking, way to do it. This book tells you how."
Johnny Pain is a ripped dude. Grayskull is full of monsters, strong and muscular monsters. How they eat is broken down and explained, thoroughly. It discusses why GOMAD and other see food diets are bad for people, who care about they look, why the Zone diet or incredibly low calorie diets are stupid, how to stack on extra calories so that have just enough to recover and grow but not too much to get chunky, and is written in a style that you probably need to read it in, the "look, I know more than you, fucking do what I say" style, similar to Rippetoe. I'll put some quotes, if wanted, up later when I'm not at work.
The 50 Conditioning exercises are amazing. Bare bone circuits designed around kicking your ass and making you more conditioned. Theyre quick, theyll make you fast, theyll make you cough up your lungs, and they have more thought behind them than a workout named after an ugly girl (that last part was 70% joke). You can throw them in after a workout or on an off day easily without ruining progress, if youre eating right. There's a more in-depth review over at 70s Big, as well. As with Swole, I'll put up some quotes, if wanted, when I'm not at work.
On a personal note, being sick sucks. I havent worked out since 3AM last Wednesday due to throwing up and transiting into a fever. I hope I feel well enough to get back in tonight, as skipping workouts makes me feel like garbage.
Jason's Ultimatum
Member
I'm confused. What does more volume mean? Also, fast reps? As in not going all the way down getting that full stretch or doing half reps really fast like you see some guys do at the gym?
I can do 20 pullups on the FIRST set, but I go all the way getting that stretch, but not fast reps.
I have a few questions about the program here I've been on:
-With pullups, I'm at the point where I can get 5 or 6. Am I better off doing that and continuing to improve, or should I still do them assisted to higher reps?
-On Mon and Fri I've added 3 sets of dips to the end, though again I can only do 6 or 7 of them, same question as above.
-Any suggestions for the abdominal or arm work? Abdominals I've been doing a mix of leg raises, decline situps with weight, planks, bicycle sitsups, etc. For the arm stuff I've done curls, laying tricep extensions, and shrugs.
Mecha_Infantry
Banned
Xelinis said:
Definitely the second.
Enjoying the bulk, but I went to the track and field pitch on Sunday and tested my explosive times over 100m and 60m and still have some good athletic power to me.
parrotbeak
Member
AFAIK volume is reps times sets. I think he means explosive but not necessarily kipping, as opposed to slow and steady, but I was a bit confused on that as well.Jason's Ultimatum said:
I believe:Jason's Ultimatum said:
Volume, in the lifting sense, is the actual amount of poundage you for a workout. For example, 135lbs of squats ten times is 1,350lbs of volume for that set.
What this gentlemen is proposing is that going to failures causes you to tire out, making you unable to do more pull ups. His proposal is do less reps but more sets, thus increasing the amount of volume for that workout. Instead of doing slow pull ups, go faster to increase the amount of pull ups you can do and to avoid tiring out. There's a difference between taking 10 seconds to do a pull up and doing one in 2. In other words, avoid negatives if you can already do a few reps.
This makes perfect sense, as when people ask "how can I do more pull ups," the common answer is "get a bar for your house and do a few when you walk by." Considering that most people that do pull ups are doing them to gain strength, hypertrophy, and pull up endurance, it makes sense that doing 50 reps over 10 sets would work better than doing 30 reps over 2-3 sets to contribute to your goal.
Or, Im completely wrong. Its happened before.
TheRagnCajun
Member
Petrie said:
-keep doing unassisted pullups. They're a much better workout.
-same as above. Do reall dips, not the kind that involve proping your legs on a bench.
-for arms, the only isolation excercise I do is curls. For abs, the stuff you listed is pretty good, although we're trying to steer away from forward spinal flexion now, including crunches and situps. I'm doing hanging leg raises, leg lowering while laying down, and dragon flags.
FallingEdge
Member
Been weeks since I hit the gym and have been eating poorly.
I feel all soft and squishy -_-
Time to get back on the grind!
I feel all soft and squishy -_-
Time to get back on the grind!
Live Free or Die
Banned
whats a general good diet to follow for losing weight?
Live Free or Die
Banned
Petrie said:
alright. Thank you.
parrotbeak
Member
Anyone run stairs a lot and can point to good articles? That pullup article made me think, some exercises you just take for granted, but there are things you can do to make them safer in the long run. I've never thought anything about running stairs; I just do it. Seems obvious how, but I thought pullups were obvious too.
I've been doing it 1-2x a week for a few months, and off and on before that. Thinking about increasing them since they are convenient (can do anytime in my apartment building) and I can't squat. But before I increase, I thought I should read up on injury prevention.
I only run up, then catch the elevator back down. If I need to walk down, I walk and never run. I do this for hill sprints also. Never understood why people run down hill.
I've been doing it 1-2x a week for a few months, and off and on before that. Thinking about increasing them since they are convenient (can do anytime in my apartment building) and I can't squat. But before I increase, I thought I should read up on injury prevention.
I only run up, then catch the elevator back down. If I need to walk down, I walk and never run. I do this for hill sprints also. Never understood why people run down hill.
It's a cool picture, though I take exception to the phrase "This is a body sculpture for the sake of show, not real power." That would mean that it would be a body sculpture for fake power, which doesn't make sense. The idea that it is primarily built for aesthetic purposes isn't lost on me, but the phrasing is stupid.
Jaladinozozo
Banned
MjFrancis said:
DONT YOU WANT REAL RESULTS BRO?
cuevas. PhD.
Member
Ill take #1
Anth0ny said:My goal is somewhere in the middle, lol.
It would be pretty easy to look like that if you literally had nothing else to do but train in preparation for a role, and you got the best personal trainers and gyms paid for you to use, and you had someone cooking all your meals for you.
And then a professional photographer took your picture and tweaked it before being released as a press photo.
Ketchup Boy
Junior Member
cuevas said:
Same here. Bodybuilders still have power especially above the average man. Plus, they look more aesthetic and look better in clothes. I don't understand why'd you want the body of a power lifter unless you're actually competing for the Olympics or something. Here's a guy squatting over 300 lbs for 15 reps and he's mad aesthetic.
http://www.youtube.com/watch?v=vwY1ju3Uq78
I'd take this body with that kind of power over a powerlifter's any day.
cuevas. PhD.
Member
Yeah I see guys with bellys who are strong as hell and good for them but no thanks.
Brolic Gaoler
formerly Alienshogun
Holy shit, my chest hasn't been this sore in a long time.
I did sets of 3 and sets of 2 (at the end) bench press with 295 for a total of 20 reps.
Muh chesticals!
I did sets of 3 and sets of 2 (at the end) bench press with 295 for a total of 20 reps.
Muh chesticals!
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