cuevas. PhD.
Member
_dementia said:
Do you even have to ask? Of course I did.
NOW I'M RIPPED
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
Do you even have to ask? Of course I did.
So this Optimum Nutrition creatine I've been using for a week makes me super constipated. Should I just skip the creatine and use only whey? Try another brand? I feel a little dehydrated even though I drink a lot of water and am urinating really often. Maybe creatine doesn't mix well with my body.
cuevas. PhD.
Member
SD-Ness said:
That could be the case, I use the creatine and haven't had any negative effects. I take it with an apple before my workout. Are you just starting a new diet? It could be you are ignoring fiber.
This is the workout I've been following for a couple days; what do you think? Too much? I do realize it is a lot, but I consider myself in relatively good shape...but a college football player helped me design it 
so we'll see.
edit: forgot link...
https://docs.google.com/spreadsheet/ccc?key=0AgDvb1GTqJbDdExkOEV1Q09pMS1NTGlhNVRCaFBDZVE&hl=en_US
so we'll see.edit: forgot link...
https://docs.google.com/spreadsheet/ccc?key=0AgDvb1GTqJbDdExkOEV1Q09pMS1NTGlhNVRCaFBDZVE&hl=en_US
I'm 6'4. With my frame, I could go as far as 210+ and it would look good on me. I don't think I want to be that huge. We'll see in a couple years I guess!balddemon said:
And yes, eating is such a huge part. That's why I added in the snacks that I did because I was stuck at 175-177. Get some roasted peanuts and cashews, then make yourself a almond butter and jelly sandwich. Eat a quarter bowl to half a bowl of the nuts and a sandwich as a snack whenever you can every day. It's not a whole lot of food physically, either, which is great, but it's dense with calories, protein, and fat.
reilo said:
Well I just weighed myself for the first time in a week, and I'm back up to 170.2. In any case, I feel like I would look good up until about ~190, which is what I'm shooting for in the long run. moreeee calories please
Definitely sounds easy enough, I love nuts.
no homo
EDIT: what about fast food? besides the large amounts of sodium and fat, isn't the huge amount of calories just calories to be burned?
Doing the RFL Diet for 10 days....don't think I can do the whole 2 weeks. I'm on day 3 and can't get the energy/drive to even get to finish a reduced workout.
Anybody do the RFL Diet and not work out? I think I might switch it up to just a bodyweight workout of push ups, situps, wall squats, and pull ups for next couple of days.
Anybody do the RFL Diet and not work out? I think I might switch it up to just a bodyweight workout of push ups, situps, wall squats, and pull ups for next couple of days.
*sigh* Hit personal bests in bench and military press and going along great but then a week ago I get hit with this massive cold hacking up yellow something. Discouraging as it will take at least another week before I can hit the gym.
I am afraid to even do pushups because I think it will slow down my recovery time. This sucks.
I am afraid to even do pushups because I think it will slow down my recovery time. This sucks.
Just prefer the taste of AB. You can get all natural/organic PB that's good for you, too.balddemon said:
Too many unknown variables and other processed junk. Your best bet to eating big is to also eat healthy, which means a lot of raw foods that you cook yourself and know exactly what's in them.
Jason's Ultimatum
Member
Almond butter is BOSS. Especially the one with maple syrup in it you get at the Fresh Market. Eating that and then going back to peanut butter is fucking GROSS.
PumpkinPie
Banned
I totally fell off the wagon with my training, it was going great and then I had a bad week where I just felt exhausted, started missing meals and before I knew it my whole regime was fucked up. Trying to juggle working 10 hours a day and working out while also feeling shitty and ill is tough. I've let myself down
So I've been doing the program from the OP since July, and before that a program my buddy designed for a few months, and for the first time I feel like my progress is slowing a bit. I seem to have leveled off a bit at 3 sets of 5 reps squating @ 255 and benching 185, and 1 set of deads at around 245 (my grip is what fails here). Im still seeing results, just slower, but I guess that's inevitable. Is it time to switch programs to something meant for more size gains, or should I continue the strength focus of the OP program?
No need to make drastic changes. Deload by dropping the weights by 15 pounds (if you increase weekly by 5 lbs) or 30 (if 10 per week).Petrie said:
Then just work back up to your current PR's now over the next 3 weeks and you'll blow past them.
You also could take a week off before you do this to further recondition your muscles to be sensitive to the lower weight too.
Petrie said:
I'm assuming you're just doing normal starting strength so there's a few things you can do with. First would be just resetting and dropping down say 10-20% from your working weight and then going back up and see if that helps. The other option would be do a 5x5 program for intermediates such as this one. I like it because it's a natural transition from Rippetoe's starting strength. Also, as long as you're gaining weight you should be able to lift more. For reference, a lot people may stay on starting strength for a year or more. It's quite dependent on the person.
I believe what im doing is similar to SS, just the beginner program from the OP. Hearing I should be on it for even up to a year makes me feel better. I guess maybe im still not eating quite enough for my metabolism. Im going to have to buy more nuts and such to keep around and snack on all day, as my weight does seem to have stalled around 185 as well. Its just gotten difficult to eat enough and eat clean without breaking the bank, but screw it this is important to me so if a bit more of my disposable income goes towards it, so be it. Time to stock up on almonds and cashews for one thing. Thanks!ezrarh said:
Everything else is exactly the same. The reduced weight means less volume for the body so it has chances to recover during a deload. Most reasons why people stall is that the body is not recovering enough to get stronger due to CNS fatigue (i.e. slight overtraining, lack of sleep), lack of calories.Petrie said:
Deloads give your body a chance to catch up.
Lamel
Banned
I have been doing squats at higher weights and am facing a problem. For some reason my left shoulder is always in pain. Is my grip maybe too wide when I squat? Where should I place the bar on my back? It feels like such a weird question since I've Bern squatting for like 6 months but as the weight gets heavier I really don't want to lose my form.
Saadster said:
You probably lack external rotation in your left shoulder and when you back squat your shoulders are in weakened positions. Try putting your elbows up like in the picture below and without moving your elbow, rotate your hand up and back and see the difference between your right and left hands in how far they rotate.
FreeMufasa
Junior Member
I haven't been exercising since May due to lower back pain (which has gotten a lot better since then). I've been doing some jogging, have trimmed my diet since then and have lost quite a lot of weight.
I think I'll be ready to put it back on next month and was wondering if I could get some bulking diet tips. I have a near endless supply of sardines, chicken, eggs, vegetables, fruit, milk and protein shake and a bit of money to support any extra things that need purchase.
I just wanted to know what things do you guys have in your bulking diets? and how have the results been? Thanks
I think I'll be ready to put it back on next month and was wondering if I could get some bulking diet tips. I have a near endless supply of sardines, chicken, eggs, vegetables, fruit, milk and protein shake and a bit of money to support any extra things that need purchase.
I just wanted to know what things do you guys have in your bulking diets? and how have the results been? Thanks
FleckSplat
Member
Bad_Boy said:
Glad to hear they worked out for you!
I'm due to go on holiday to Spain in 2 days. I want to take some protein and creatine with me but I'm not sure what the deal is with airport security finding powder in my hand luggage (I have no luggage to check in).
Does anyone have any experience taking powder on the plane with hand luggage?
Does anyone have any experience taking powder on the plane with hand luggage?
Alpha-Bromega
Member
yo! I'm looking to get to and maintain a decent size build, i was on my way to it but now i am completely without a gym, no consistent source of viable protein (in Germany meat and milk are EXPENSIVE and can't find powder in my whole city), and with only body workouts and running keeping me going.
I'm worried running will whittle away the small amount of muscle i have, will it? I am trying to get back into decent cardio shape as i was when i was training in Muay Thai a few years back so i'd like to do this regardless, and there is some weight loss in general i'd like as i know i'm not where i should be in terms of my ratios and such
i'm not going to be able to buy meats very often, but mostly eat tomatos, spinach, pasta, bread, cheese, chocolate milk (lactose free), apples, bananas and of course 1 gal of water a day. still i don't think it's ideal but it's cheap and it's bountiful enough
i just wanna look like Joe Louis, lol, just obvs not as big haha just the shape if you understand
general advice to give me?
i JUST had a conversation with a guy about bringing protein powder here (see my post about lack of any where i live) and he said he brought some with him knowing this beforehand, took with him in luggage and passed checks, all that. so that's my anecdote from a guy i trust
I'm worried running will whittle away the small amount of muscle i have, will it? I am trying to get back into decent cardio shape as i was when i was training in Muay Thai a few years back so i'd like to do this regardless, and there is some weight loss in general i'd like as i know i'm not where i should be in terms of my ratios and such
i'm not going to be able to buy meats very often, but mostly eat tomatos, spinach, pasta, bread, cheese, chocolate milk (lactose free), apples, bananas and of course 1 gal of water a day. still i don't think it's ideal but it's cheap and it's bountiful enough
i just wanna look like Joe Louis, lol, just obvs not as big haha just the shape if you understand
general advice to give me?
i JUST had a conversation with a guy about bringing protein powder here (see my post about lack of any where i live) and he said he brought some with him knowing this beforehand, took with him in luggage and passed checks, all that. so that's my anecdote from a guy i trust
J Tourettes
Banned
Aurora said:
I didn't take powders but tablets and capsules. I counted out the amount of pills I needed and put them in their original bottles and stuck them in my normal suitcase. Not sure what the procedure would be for hand luggage, maybe they'll make you take some there and then to make sure it's edible?
I wouldn't worry about cardio offsetting muscle gain unless I was running more than 5k seven days a week and eating a pauper's diet.
If meat is too expensive then eggs may be a good alternative. You noted you're drinking chocolate milk, if that's so then you can afford regular whole milk. I'd drink it instead of chocolate milk.
Just a few basic tips to get you started I suppose. The OP has some bodyweight info I wrote (the rest of it is worthwhile even if you don't use barbells), if you're looking for strength through bodyweight exercises I'd recommend Convict Conditioning. It's a great book that applies the tried and true principles of the iron game to gain strength with only your bodyweight. It sounds like you're just going for a total body recomposition, too (better cardio, more muscle, less fat), so I'd really suggest focusing on one goal at a time (not the fat loss). You don't stop running just because you want a more muscular back, for instance, but you do tone it down and don't go for running PR's in the meantime. Chase two rabbits and catch no rabbits.
If meat is too expensive then eggs may be a good alternative. You noted you're drinking chocolate milk, if that's so then you can afford regular whole milk. I'd drink it instead of chocolate milk.
Just a few basic tips to get you started I suppose. The OP has some bodyweight info I wrote (the rest of it is worthwhile even if you don't use barbells), if you're looking for strength through bodyweight exercises I'd recommend Convict Conditioning. It's a great book that applies the tried and true principles of the iron game to gain strength with only your bodyweight. It sounds like you're just going for a total body recomposition, too (better cardio, more muscle, less fat), so I'd really suggest focusing on one goal at a time (not the fat loss). You don't stop running just because you want a more muscular back, for instance, but you do tone it down and don't go for running PR's in the meantime. Chase two rabbits and catch no rabbits.
Alpha-Bromega
Member
in regards to milk i'm pretty much intolerant and get sick from most dairy; hence i get laktose free and put this 'healthy' (like ovaltine i suppose) powder in it.
for a small amount of milk is about $1.30, think convenience store sized bottles. Not cheap.
5K good for a 4-5 time a week? that's what i've been doing, it's exactly like 6.1K but not really that big of a difference
I'm yeah looking more just for a general recomposition, i'm not necessarily out of shape in regards to much, but i can be a lot better and moving here in Germany i'ma need a new routine to adapt to my new situation.
what are the proportions of rice, bread, pasta that i should be eating? they are cheapest and most available, and i usually eat them with tomatoes and spinach no matter what it is as they are relatively cheap too
for a small amount of milk is about $1.30, think convenience store sized bottles. Not cheap.
5K good for a 4-5 time a week? that's what i've been doing, it's exactly like 6.1K but not really that big of a difference
I'm yeah looking more just for a general recomposition, i'm not necessarily out of shape in regards to much, but i can be a lot better and moving here in Germany i'ma need a new routine to adapt to my new situation.
what are the proportions of rice, bread, pasta that i should be eating? they are cheapest and most available, and i usually eat them with tomatoes and spinach no matter what it is as they are relatively cheap too
It doesn't have any nutritional guidelines. The author wanted to put them in the book, but it supposedly would have made it prohibitively large and expensive. Apparently he believes protein is overrated, as evidenced by his personal experience building a respectable amount of strength in prison where you aren't fed steak and chicken and eggs and protein powder. He might release a Convict Conditioning part 2 someday.Leunam said:
My personal recommendation for a nutritional guru would be Lyle McDonald. His website: Body Recomposition.
---
@ Alpha-Bromega, I'd just refer you to Lyle's site as well for nutritional info. Everyone has their own quirks and what works for one person won't work for another. Not in the physiological sense, though - just in the habitual fashion. People turn into cranky curmudgeons when it comes to telling them what to do to lose fat or gain muscle. Carbohydrates are usually the first thing I drop when I'm looking to lost fat. That's just what I do, though.
If you ever stall in your strength or muscle gain, eating more or running less will be the first variables to manipulate. You'll find out if 6.1K is too much.
Jason's Ultimatum
Member
I am getting strong on my DB chest presses. My awesomeness transcends your awesome. This new routine is working out great. Can't do regular squats anymore since my elbows hurt like hell after doing them, so now I do front squats.
Now it's time to buy 10 black shmedium t-shirts, but it's crime for me to wear a shirt since the sun god himself Apollo cannot shine his light upon me.
Now it's time to buy 10 black shmedium t-shirts, but it's crime for me to wear a shirt since the sun god himself Apollo cannot shine his light upon me.
Smiles and Cries
Member
I stopped working out over a year ago because I had a port put in for medical reasons
I just wanted to wait until it was all healed but never was motivated to get back into it
I'll be 38 next month. I'm 5'11 138lbs always been this skinny
Yesterday I took out my weights and just went at it.
Today I cannot hardly move my arm. So sore and painful damn.
I need to stay motivated so I was reading these threads again, I can't push too much because of my health but I have a small set of dumbbells here and a bench so I hope every few days with enough rest I can tone up and get stronger if not build up a little bit.
Thanks for keeping these threads going guys.
I just wanted to wait until it was all healed but never was motivated to get back into it
I'll be 38 next month. I'm 5'11 138lbs always been this skinny
Yesterday I took out my weights and just went at it.
Today I cannot hardly move my arm. So sore and painful damn.
I need to stay motivated so I was reading these threads again, I can't push too much because of my health but I have a small set of dumbbells here and a bench so I hope every few days with enough rest I can tone up and get stronger if not build up a little bit.
Thanks for keeping these threads going guys.
Louis got his physique from long range runs(10mi) in the morning, sparring, bag work, and healthy use of rowing machines(and lake rowing eventually). Not sure why Joe Louis is the heavyweight physique you want as I never found him to be very jacked or muscled, but there you go.Alpha-Bromega said:
Alpha-Bromega
Member
EschatonDX said:
that's exactly really my point, he's just has the standard fit male shape and size to him, i ain't trying to get ripped or huge, just set
http://www.youtube.com/watch?v=QP0yqDswICMAlpha-Bromega said:
http://www.youtube.com/watch?v=61raobtV6XE
http://www.youtube.com/watch?v=xrf949FiYjY&feature=related
http://www.youtube.com/watch?v=b_QZe7GZpHM&feature=related
Sure man. here's some training bits and pieces. I'm a big Joe Louis fan; he's probably my favorite boxer of all time.
MickeyKnox
Member
Goddamn surfing is awesome, awesome conditioning. Go for a double session and spend like 6-7 hours in the water, and you will kick your metabolism into some insane mode that will consume so much that your body goes into recuperation mode and you have to fight the urge to sleep all the way home, after which you drop like a rock for the best sleep of your life.
- Status