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[parrotbeak]

Looks good to me.

Check out KStar's latest MWOD; he shows how he sets up for a deadlift.

https://www.youtube.com/watch?v=iDGDOoGiNLc

 

[shamanick]

Hi Fitness GAF

I've been dicking around in the gym for about a year and serious for about four months. For the last month I've been following the beginner routine in the OP. Lately I've noticed my stomach intermittently hurting right above my navel. Today at the gym, after my first squat set, I had a sharp pain again and I instinctively touched it. I felt something squishy sort of collapse, right above my navel. This leads me to the possibility that I have a hernia of some sort. I'll be calling my doctor tomorrow but I won't get to see her for a week or two.

My question is: can I keep lifting? The pain is very slight. I quit working out right away when I experienced the pain, but it certainly wasn't because of the pain. Has anyone else experienced this?

 

[Lamel]

Man college started last week and haven't done anything and I feel like a bum, definitely have to start again either tomorrow or wednesday, but it's overwhelming with all the freaking work.

 

[parrotbeak]

My question is: can I keep lifting? The pain is very slight. I quit working out right away when I experienced the pain, but it certainly wasn't because of the pain. Has anyone else experienced this?

If you think it's a hernia I wouldn't lift or do anything strenous. The tear could get worse, and it could lead to other problems if your core is structurally unsound. Take it easy till you can see the doctor.

 

[Enco]

Hi Fitness GAF

I've been dicking around in the gym for about a year and serious for about four months. For the last month I've been following the beginner routine in the OP. Lately I've noticed my stomach intermittently hurting right above my navel. Today at the gym, after my first squat set, I had a sharp pain again and I instinctively touched it. I felt something squishy sort of collapse, right above my navel. This leads me to the possibility that I have a hernia of some sort. I'll be calling my doctor tomorrow but I won't get to see her for a week or two.

My question is: can I keep lifting? The pain is very slight. I quit working out right away when I experienced the pain, but it certainly wasn't because of the pain. Has anyone else experienced this?

Dude.. hell no.

That sounds pretty awful. Working out just isn't worth any further damage. Wait till you go to the doctor and give it a week or two if there's an issue (at least).

 

[Sloane]

Stupid question time: How do you avoid your arms from getting too big? I'm on a common 3-day split (Legs, Chest + Biceps, Back + Triceps -- only two exercises for biceps / triceps each week) but I feel like my arms are getting disproportionately big. Should I just ditch the biceps / triceps exercises and carry on or will this weaken my other lifts?

 

[Krispy]

While working out today I decided to really push myself and see how many pull ups I can do. Made it to 20. Feels good man.

 

[MjFrancis]

Stupid question time: How do you avoid your arms from getting too big? I'm on a common 3-day split (Legs, Chest + Biceps, Back + Triceps -- only two exercises for biceps / triceps each week) but I feel like my arms are getting disproportionately big. Should I just ditch the biceps / triceps exercises and carry on or will this weaken my other lifts?

It's as simple as abstaining from direct arm work. If it weakens your lifts at all it will do so minimally; I suspect you won't notice a difference.

 

[Brolic Gaoler]

Think I may try to get back into the gym today to do chest.

My back still feels a little "funny" so I may just deload a little this week and see how it goes.

While working out today I decided to really push myself and see how many pull ups I can do. Made it to 20. Feels good man.

Nice dude, try adding weights next time you go for pullups, that is assuming you did 20 straight, right?

 

[J Tourettes]

While working out today I decided to really push myself and see how many pull ups I can do. Made it to 20. Feels good man.

I currently manage 8/7/6 so well done.

 

[Sloane]

It's as simple as abstaining from direct arm work. If it weakens your lifts at all it will do so minimally; I suspect you won't notice a difference.

Thanks, I'll do that.

 

[Enco]

I'm seeing some fair improvements with my new 3 day split. Nothing major but it's having more effect than 3x5 starting strength. I did 3x5 for two months and I don't regret it though. A very good basis for building initial strength. It's pretty useless if you want to look good though.

 

[hxa155]

yo gaf

i posted this in the weight loss thread, but i guess this is where i should have:


im going for a keto diet:
--

Breakfast:
Eggs
cucumbers
tomatoes
hot sauce
mayo
cream cheese

snack:
nuts

Lunch:
tuna salad
salt+black pepper+lemon+olive oil

snack:
green tea with a little milk

Dinner:
Grilled chicken
salad

--


does that look like a good meal plan?

 

[Enco]

does that look like a good meal plan?

Looks good to me.

Don't go too low with the carbs though. Personally I would never go below 70-80. I try and get around 100-150 on normal days. Still works pretty well.

 

[parrotbeak]

does that look like a good meal plan?

What are you goals, what is your workout program and how much of everything are you eating? Also the weight loss thread would probably give you better advice on diet, unless you're working out a lot.

I just read your post in the weight loss thread. What are your fitness goals? Jogging 45 mins a day as a regular program is asking for stress injury imo. How long have you been doing it?

 

[Krispy]

Think I may try to get back into the gym today to do chest.
Nice dude, try adding weights next time you go for pullups, that is assuming you did 20 straight, right?

Yeah, 20 in one go. I've got some ankle weights sitting around somewhere. Thanks for the idea.

 

[Veezy]

Yeah, 20 in one go. I've got some ankle weights sitting around somewhere. Thanks for the idea.

If you want to load a bit more than ankle weights adn you can't get a hold of a dip belt, you can try a dumbell between the legs, up to a certain point.

 

[hxa155]

What are you goals, what is your workout program and how much of everything are you eating? Also the weight loss thread would probably give you better advice on diet, unless you're working out a lot.

I just read your post in the weight loss thread. What are your fitness goals? Jogging 45 mins a day as a regular program is asking for stress injury imo. How long have you been doing it?

my goal is to lose fat weight, basically...I've been doing the jogging for two weeks now

im 171 pounds but only 5'6", im 35 inch waist, so my goal is to be like 30 inch or something
and yea i did notice jogging everyday is no good, so i'll be doing it 5 times a week only

as for how much of that stuff im eating, i just eat until I'm satisfied

 

[ezrarh]

That looks pretty good. A little bit of carbs won't kill you. Just make sure it's sustainable.

 

[hxa155]

That looks pretty good. A little bit of carbs won't kill you. Just make sure it's sustainable.

I do put a very small amount of sugar in my tea, but as you see, I'm trying to go for a very low carb diet.

 

[MjFrancis]

Y'know, the more I read of Pavel Tsatsouline, the more I like the guy. I've always thought that he demonstrated exceptional knowledge concerning strength and fitness, but his used car salesman demeanor permeated his writing to the point where it was a serious obstacle to reading his books. Still, The Naked Warrior, Beyond Bodybuilding and Relax into Stretch have been my favorites thus far. I'm starting to smirk at every instance he calls the reader 'comrade. So, putting aside the obnoxious capitalization of his knowledge, I see nothing wrong with considering Pavel a top-tier fitness expert.

Has anyone else read or purchased his books?

 

[Enco]

my goal is to lose fat weight, basically...I've been doing the jogging for two weeks now

im 171 pounds but only 5'6", im 35 inch waist, so my goal is to be like 30 inch or something
and yea i did notice jogging everyday is no good, so i'll be doing it 5 times a week only

as for how much of that stuff im eating, i just eat until I'm satisfied

I'm fairly similar to your stats (although I weight less).

I lost an inch (from 35 inches) using intermittent fasting. One meal in the morning and another in the evening (6 or 7). Keep your carbs at around 70g and try to eat as much protein as possible. Worked very well. I didn't do any cardio/weights in this period (had no access to weights and couldn't be bothered with cardio). This was all for 3 weeks. I recommend it. You'll probably get even better results if you weight lift during it. I recently got back to weight lifting and there was very little muscle loss. I've already surpassed my previous strength in 3 weeks so it's not much of an issue anyway.

Just joined fitocracy. Pretty sweet way to log stuff.

 

[Chiave]

Is casein a decent supplement for gains?

 

[kylej]

Stupid question time: How do you avoid your arms from getting too big? I'm on a common 3-day split (Legs, Chest + Biceps, Back + Triceps -- only two exercises for biceps / triceps each week) but I feel like my arms are getting disproportionately big. Should I just ditch the biceps / triceps exercises and carry on or will this weaken my other lifts?

Chicks dig big arms.

 

[Xelinis]

yo gaf

i posted this in the weight loss thread, but i guess this is where i should have:


im going for a keto diet:
--

Breakfast:
Eggs
cucumbers
tomatoes
hot sauce
mayo
cream cheese

snack:
nuts

Lunch:
tuna salad
salt+black pepper+lemon+olive oil

snack:
green tea with a little milk

Dinner:
Grilled chicken
salad

--


does that look like a good meal plan?

Speaking as someone who has experimented with keto for over a year now, here are some pointers.

- Minimize all sources of carbs (unless you're carbing up of course). That means ditch the tomatoes as well as the milk (you can replace it with heavy cream). Use lemons very sparingly.
- It doesn't look like you're getting enough fat. Remember, this diet 65% fat and 35% protein.
- Eat your damn steak and drown it in butter. Saturated fat is good for you, learn to love it.
- Always aim for fattier cuts of meat (chicken thighs over breasts). Better ratios, cheaper, and taste better.

 

[parrotbeak]

Y'know, the more I read of Pavel Tsatsouline, the more I like the guy. I've always thought that he demonstrated exceptional knowledge concerning strength and fitness, but his used car salesman demeanor permeated his writing to the point where it was a serious obstacle to reading his books. Still, The Naked Warrior, Beyond Bodybuilding and Relax into Stretch have been my favorites thus far. I'm starting to smirk at every instance he calls the reader 'comrade. So, putting aside the obnoxious capitalization of his knowledge, I see nothing wrong with considering Pavel a top-tier fitness expert.

Has anyone else read or purchased his books?

I used to flip through his kettlebell book at the Borders by my place until they closed. Ya, his style was entertaining but I wasn't sure how serious to take him so I never bought it or tried anything. And I couldn't get past the sales pitch in his other books I saw. But if you say they are good I'll take another look.

 

[MjFrancis]

His kettlebell books are probably the worse offenders so far as the strongarm marketing goes. I even think The Naked Warrior could be half as long and be twice as good for it. Succinct and to the point is always better. Beyond Bodybuilding is a whole different beast altogether; jam packed with more programs, techniques, exercises and tips than all his kettlebell books put together. I don't know that such a statement is an exaggeration, either.

So if you were to look at a single Pavel book, I don't know what to recommend but Beyond Bodybuilding is a fair deal at $40 or so. Not a bargain, but not ridiculous, either.

 

[parrotbeak]

Ya, I looked at the sample pages of Naked Warrior on Amazon and that was a pass for me.

 

[hxa155]

Speaking as someone who has experimented with keto for over a year now, here are some pointers.

- Minimize all sources of carbs (unless you're carbing up of course). That means ditch the tomatoes as well as the milk (you can replace it with heavy cream). Use lemons very sparingly.
- It doesn't look like you're getting enough fat. Remember, this diet 65% fat and 35% protein.
- Eat your damn steak and drown it in butter. Saturated fat is good for you, learn to love it.
- Always aim for fattier cuts of meat (chicken thighs over breasts). Better ratios, cheaper, and taste better.

Interesting, I'll revise the plan then post it again. Thanks a lot btw.

 

[Enco]

Just be careful not to cut out ALL carbs.

Your body still needs them and doing so would be fairly stupid. Cut down but not to crazy low numbers. Also, I don't think milk/tomatoes are an issue at all.

 

[ItAintEasyBeinCheesy]

Just started the low carb again this week so no expecting to gain too much. Pretty lethargic already though even with some pre-workout.

 

[J Tourettes]

Just be careful not to cut out ALL carbs.

Your body still needs them and doing so would be fairly stupid. Cut down but not to crazy low numbers. Also, I don't think milk/tomatoes are an issue at all.

Depends how much you drink. Think there's aboput 25g carbs in a (UK) pint of milk. If he's aiming for keto it's best avoided.

 

[Enco]

Depends how much you drink. Think there's aboput 25g carbs in a (UK) pint of milk. If he's aiming for keto it's best avoided.

That's true. The odd cup won't kill you though.

A low (ish) carb diet is easier than it sounds. Just try to cut out junk foods and sweets. That's where you get most carbs. You'll be left with veggies and other healthy goods that are fairly low in carb in comparison to the junk.

 

[sebajuNujabes]

Y'know, the more I read of Pavel Tsatsouline, the more I like the guy. I've always thought that he demonstrated exceptional knowledge concerning strength and fitness, but his used car salesman demeanor permeated his writing to the point where it was a serious obstacle to reading his books. Still, The Naked Warrior, Beyond Bodybuilding and Relax into Stretch have been my favorites thus far. I'm starting to smirk at every instance he calls the reader 'comrade. So, putting aside the obnoxious capitalization of his knowledge, I see nothing wrong with considering Pavel a top-tier fitness expert.

Has anyone else read or purchased his books?

I've got The Naked Warrior and Relax into Stretching, but I haven't finished the latter yet. I had the same problem with his writing when I was getting into his books, though I have to say his stuff is full of useful information. What's your success with using the techniques in Relax into Stretching. My flexibility is pretty abysmal right now because I've been neglecting it for a while.

 

[gburgess10]

My arms so far haven't progressed in size at all. Makes me very sad. When I do my next bulk I will make sure to have an extra day devoted to arms.

On the other hand, I'm stronger on most of my lifts (except military press and chins for obvious reasons).

I overcommited on calories during my recent bulk phase, and gained more weight than I should have. So I have started a cutting program (just restricting calories for now to about ~2300 and maintaining workouts). Eventually, as I get to the lower BF percentage levels I will likely start keto to help get the last few % off.

Once I reach that point though, I'll likely take a month off from the cut and just maintain, and then resume to really see how much I can shred off. I'm hoping I can keep it up until 6%-8%.

 

[MjFrancis]

I've got The Naked Warrior and Relax into Stretching, but I haven't finished the latter yet. I had the same problem with his writing when I was getting into his books, though I have to say his stuff is full of useful information. What's your success with using the techniques in Relax into Stretching. My flexibility is pretty abysmal right now because I've been neglecting it for a while.

I've utilized a few movements from the Relax into Stretch book with modest success. Brute force stretching never improved my flexibility at all at this point in my life (28yo) so some markers of improvement are always welcomed. Basically it's the application of his power breathing and tension techniques that he explains in every other book he's ever published, just applied to stretching. There's a little more to it than that, but reading copious amounts of Pavel leads one to the obvious conclusion that half of it is recycled information from previous works. The amusing thing about Relax into Stretch is that it's not too far off from some Yoga techniques I've learned for stretching, though much more thought out.

 

[Keylime]

How upset should I be that I'm apparently gaining weight pretty damn fast now that I started phase 2 of P90X?

I went from 196.8 to 197.4 to 198.8...and based on my post-dinner weigh in, I'm likely going to be lucky to get even with 198.8 tomorrow.

I know when you do exhaustive exercise and really stress the muscles, they take on excess water...but this looks like I'm going to gain 3 pounds in 3 days.

Diet has stayed exactly the same...roughly 2000 calories with nothing but clean food every day.

Probably nothing to worry about...I just hate it.

 

[Brolic Gaoler]

How upset should I be that I'm apparently gaining weight pretty damn fast now that I started phase 2 of P90X?

I went from 196.8 to 197.4 to 198.8...and based on my post-dinner weigh in, I'm likely going to be lucky to get even with 198.8 tomorrow.

I know when you do exhaustive exercise and really stress the muscles, they take on excess water...but this looks like I'm going to gain 3 pounds in 3 days.

Diet has stayed exactly the same...roughly 2000 calories with nothing but clean food every day.

Probably nothing to worry about...I just hate it.

Worry less about the scale and more about physical changes.

If you HAVE to weight yourself in the morning is typically best, at the same time, every day. And only once.

You're worrying too much about an arbitrary number.

 

[cuevas. PhD.]

How upset should I be that I'm apparently gaining weight pretty damn fast now that I started phase 2 of P90X?

I went from 196.8 to 197.4 to 198.8...and based on my post-dinner weigh in, I'm likely going to be lucky to get even with 198.8 tomorrow.

I know when you do exhaustive exercise and really stress the muscles, they take on excess water...but this looks like I'm going to gain 3 pounds in 3 days.

Diet has stayed exactly the same...roughly 2000 calories with nothing but clean food every day.

Probably nothing to worry about...I just hate it.

Weigh yourself 2 to 4 times a month.

 

[gburgess10]

How upset should I be that I'm apparently gaining weight pretty damn fast now that I started phase 2 of P90X?

I went from 196.8 to 197.4 to 198.8...and based on my post-dinner weigh in, I'm likely going to be lucky to get even with 198.8 tomorrow.

I know when you do exhaustive exercise and really stress the muscles, they take on excess water...but this looks like I'm going to gain 3 pounds in 3 days.

Diet has stayed exactly the same...roughly 2000 calories with nothing but clean food every day.

Probably nothing to worry about...I just hate it.

Are you OCD or something?

Unless you are crazy underweight, its nearly impossible to gain fat weight on the P90x program (of all programs) at a paltry 2000 calories a day.

Unless you are miscalculating your daily caloric intake by underestimating food caloric values.

And who cares about daily weigh-ins. You are only supposed to care about weekly weight fluctuations with measurements done on the same day/time of each week. Seriously bro, chill out.

Or else you will get fat with all that cortisol you generate with this much anxiety.

 

[Keylime]

Heh, should have seen that coming.

I know I weigh myself way way way too much, but I do them at the same times every day and keep a fairly routine eating pattern, so it's usually very predictable.

Wake up, go to the bathroom, stand on the scale.
Get home from work, take off work clothes, stand on the scale.
Do P90X, eat dinner (this order is reversed sometimes), stand on the scale.

I just wish there was something else I could do every day to see exact measurements done quickly like a scale does. I have a good tape measure to get sizes on my biceps and thighs and stomach, but it's hard to get it precise.

Nothing beats standing on a flat surface for all of 3 seconds and getting an exactish measurement!

...too bad "weight" is probably the least important metric when working out to gain muscle, but it's still frustrating.

Don't think I'm messing up my food measurements, as I keep a fairly repeatable eating routine as well:

Clif's Builder Bar + Greek Yogurt for breakfast
14 oz of grilled chicken on spinach leaves with chick peas and fat free catalina dressing for lunch
Build Bar for Snack
14 oz of Skinless Chicken Tenderloins with some veggie side dish
Recovery drink after P90X (organic low fat chocolate milk)

A little give and take, but roughly 1700-2200 calories a day, never anymore more or less.

 

[Jason's Ultimatum]

Afternoon I did squats, stiff deadlifts, snatches, incline bench press, standing military press, and single arm dumbell clean n press.

COME AT ME BRO.

Though I will never do incline bench again after doing squats, stiff DL, and snatches. I could barely do 185.

 

[Xelinis]

That's true. The odd cup won't kill you though.

A low (ish) carb diet is easier than it sounds. Just try to cut out junk foods and sweets. That's where you get most carbs. You'll be left with veggies and other healthy goods that are fairly low in carb in comparison to the junk.

Standard low-carb, yes. Keto, no.

When doing an outright Ketogenic Diet, like CKD for example, you pretty much eliminate all carb sources (with the exception of leafy green like spinach for fiber) during the week. During the weekend, you create a 36-hour window for eating carbs in order to replenish your glycogen stores.

 

[Ken Masters]

What's the best method for losing love handles?

 

[Jason's Ultimatum]

Slicing them off with a knife.

 

[Xelinis]

What's the best method for losing love handles?

No real method, just keep dieting and working out. They're usually one of the final places you'll lose the fat.

 

[parrotbeak]

Either lose fat all around until they disappear or get fatter so they blend in.

 

[gburgess10]

Slicing them off with a knife.

This man knows his shit. I would suggest you get a good cook to handle the knife work. Them handles will be nice and clean.

On a more serious note, you can't pinpoint areas to lose fat. You have to lose weight overall, and depending on genetics, they will reduce in size with the rest of your body, or (more likely) they will be the last area to lose the fat.

 

[Datwheezy]

If anyone has a fitocracy invite, I'd love to try it out. Thanks

 

[shamanick]

If anyone has a fitocracy invite, I'd love to try it out. Thanks

PM your email

Anyone else who wants feel free to send a pm