Support NeoGAF

[cuevas. PhD.]

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.

Or do some meth and keep going like the pros.

 

[MickeyKnox]

Or do some meth and keep going like the pros.

So you're saying some glass and I can do this?

http://youtu.be/D-NGBWQr78M?hd=1

Sold.

 

[Alpha-Bromega]

http://www.youtube.com/watch?v=QP0yqDswICM
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.

thanks greatly man, and yeah he's definitely my pa's favorite boxer and as i grow older i can see why. he was always sad to see that pretty boy sugar ray was my favorite

 

[Kerrinck]

Need some help regarding weights.
I have been going to the gym for about 4 months now doing mostly 5x5 and increasing the weights weekly. For the past few weeks though, I seem to be completely stuck in most of the exercises. Every time I try to increase the weight, I feel like my arms are going to collapse. This is specially true in bench press, I try to start at a lower weight like always but when I reach a certain weight, I can never go through it.
Anything I can do about this?

 

[Alpha-Bromega]

the dreaded plateau! sorry brother, i was in this same spot when i stopped working out

 

[X-Frame]

Need some help regarding weights.
I have been going to the gym for about 4 months now doing mostly 5x5 and increasing the weights weekly. For the past few weeks though, I seem to be completely stuck in most of the exercises. Every time I try to increase the weight, I feel like my arms are going to collapse. This is specially true in bench press, I try to start at a lower weight like always but when I reach a certain weight, I can never go through it.
Anything I can do about this?

How much are you eating? What kind of foods?
How much do you weigh now? Estimated BF%?
How many hours of sleep do you get a night?
Do you perform a lot of cardio?
Specifically, what are you max weights for the lifts you're doing?

 

[cuevas. PhD.]

I just want to point out how good this thread actually is compared to everything else on gaf. We all try to give our two cents but recognize there are different approaches that work without flaming each other. Just taking a look at the weight loss thread people think their diets are better than sex and hate on anything different. Thank gaf, fitness-gaf.

 

[Kerrinck]

How much are you eating? What kind of foods?
How much do you weigh now? Estimated BF%?
How many hours of sleep do you get a night?
Do you perform a lot of cardio?
Specifically, what are you max weights for the lifts you're doing?

Breakfast is usually a protein powder mixed with milk and some fruits along with a slice of wheat bread with cheese.
My lunch is some kind of protein (usually meat or chicken) alongside some beans and vegetables.
Afternoon I get a glass of milk and a couple of slices of bread.
Dinner is cereal with yogurt and another glass of milk.

My weight is 134 lbs and height is 5'61. BF is probably around 15-16%.
I usually get around 7 hours of sleep every night.
No cardio, only 5 minutes of warm up on the treadmill before lifting weights.
My max weight on the bench press is 137lbs, set of 5x5 usually increasing 5lbs per set.

 

[Luscious LeftFoot]

Tried those lying tricep extension from that rippetoe video someone posted. I was a little weary giving the range of motion it incorporates.

But it actually felt better than regular skullcrushers, which usually hurt my elbow and shoulder. Good stuff!

 

[OG Kush]

Hey can anyone recommend me a good but affordable whey protein isolate powder? Also whats the best routine to consume? As in should I only take it the days I do weight lifting? Or should I also take it on cardio days.. and should I just take it after, or before AND after?

Also good websites for information on exercises (diff types of exercises, what forms, how many reps, which area it targets etc). I've heard bodybuilding.com is good but anymore would be great!
Thanks!

 

[ezrarh]

Breakfast is usually a protein powder mixed with milk and some fruits along with a slice of wheat bread with cheese.
My lunch is some kind of protein (usually meat or chicken) alongside some beans and vegetables.
Afternoon I get a glass of milk and a couple of slices of bread.
Dinner is cereal with yogurt and another glass of milk.

My weight is 134 lbs and height is 5'61. BF is probably around 15-16%.
I usually get around 7 hours of sleep every night.
No cardio, only 5 minutes of warm up on the treadmill before lifting weights.
My max weight on the bench press is 137lbs, set of 5x5 usually increasing 5lbs per set.

First one is obvious, eat more. You can't have cereal and yogurt for dinner then expect to get stronger/bigger. For 5x5, you'd want a weight interval of 12.5% or so. Increasing 5 lbs per set to your max 1x5 working set means you're probably not going able to finish all 5 sets. At your weight and height, I'd recommend just sticking to starting strength. Bigger focus would be to increase your caloric and protein intake.

 

[Esch]

thanks greatly man, and yeah he's definitely my pa's favorite boxer and as i grow older i can see why. he was always sad to see that pretty boy sugar ray was my favorite

Heh, Leonard was good no doubt. A bit too wishwashy in matchmaking for my taste sometimes, but whatever. Best of a generation. Louis is a boxer you appreciate more as you learn about boxing technique and styles. I've never seen a heavyweight with his level of overall technical completeness. Usually the big guys are lacking in one respect. Louis had defense in shoulder blocking and stellar counterpunching. Combination firepower you wouldn't believe, speed and power. Accurate punching to the head and body. Ring generalship that could lure a man into the right spot for a trap. Active in three decades at the top level in heavyweight boxing. When people say Ali is the greatest heavy of all time, i show them this...

fuuuuuuck

 

[kylej]

Need some help regarding weights.
I have been going to the gym for about 4 months now doing mostly 5x5 and increasing the weights weekly. For the past few weeks though, I seem to be completely stuck in most of the exercises. Every time I try to increase the weight, I feel like my arms are going to collapse. This is specially true in bench press, I try to start at a lower weight like always but when I reach a certain weight, I can never go through it.
Anything I can do about this?

Your body probably needs a break. Deload, take a week off, whatever. Just let your body heal.

 

[Petrie]

Your body probably needs a break. Deload, take a week off, whatever. Just let your body heal.

Looking at what he's eating, that seems to be the larger issues. There's no extra calories for his body to use and get stronger. That, plus too many carbs. Lay off the bread and cereal Kerrinck.

 

[kevo_huevo]

i just had to comment on how gdlk greek yogurt is. 13g of protein in a little 5oz cup with some eggs makes a great mid-morning meal.

 

[Kerrinck]

Thanks for the help, all of you.
Will try to switch bread for eggs and drink some more milk to increase the calorie intake.
Gonna start trying the starting strenght program, that wiki seems to be pretty helpful to get myself started on it.

 

[X-Frame]

Breakfast is usually a protein powder mixed with milk and some fruits along with a slice of wheat bread with cheese.
My lunch is some kind of protein (usually meat or chicken) alongside some beans and vegetables.
Afternoon I get a glass of milk and a couple of slices of bread.
Dinner is cereal with yogurt and another glass of milk.

My weight is 134 lbs and height is 5'61. BF is probably around 15-16%.
I usually get around 7 hours of sleep every night.
No cardio, only 5 minutes of warm up on the treadmill before lifting weights.
My max weight on the bench press is 137lbs, set of 5x5 usually increasing 5lbs per set.

1. As others have already mentioned, in order for you to continue to gain weight and therefore provide your body with not only enough calories to repair itself but also to facilitate the synthesis of new muscle you'll need to eat more. Not MUCH more (I mean don't triple your calories unless you want a jelly belly) but enough to keep the scale moving each week by 0.5-1.5 pounds.

Also, you need to add in more healthy fats and protein, but mostly the fats. Egg yolks, nuts, seeds, butter, etc. Try logging into Fitday.com and putting in an average day of eating and it'll tell you the calories and breakdown of protein/fat/carbs and report back.

You need to eat enough food to GAIN weight as that will be the simplest way to further continue your weight room success.

2. Nice job on the sleep, that's big. 7 is minimum if you can get 8 or even 9 that'd be better but it's quality over quantiy even in sleep. The more you sleep before midnight the better quality sleep you tend to get.

3. Are you ONLY benching? Or are you doing other lifts too like squats, deadlifts, pull-ups, overhead press, etc? If so, what are those numbers? If not, you can't expect your body to continue to progress if you're only benching. Your body will only grow so far and get stronger before it notices imbalances that could injury you. You need a complete package here.

 

[Drealmcc0y]

You know that aching feeling you have the day after gym? Like when you touch your pecs and it hurts a little bit? Is that the sensation you need to know you're doing good at the gym and the protein repairs it and makes it bigger?

Am i on the right track?

 

[cuevas. PhD.]

You know that aching feeling you have the day after gym? Like when you touch your pecs and it hurts a little bit? Is that the sensation you need to know you're doing good at the gym and the protein repairs it and makes it bigger?

Am i on the right track?

It's called being sore, and is not always an indication of a good or bad workout. Sounds like you are just starting out so you will be sore for a while, get your rest and your protein to heal up!

 

[Drealmcc0y]

It's called being sore, and is not always an indication of a good or bad workout. Sounds like you are just starting out so you will be sore for a while, get your rest and your protein to heal up!

No ive been going gym for 4 years lol.

Its just the last few months ive been going incredibly hardcore and the last few days I have changed the way i do weights so im feeling pretty sore from it and just wanted to know if thats the right sensation for it.

 

[cuevas. PhD.]

No ive been going gym for 4 years lol.

Its just the last few months ive been going incredibly hardcore and the last few days I have changed the way i do weights so im feeling pretty sore from it and just wanted to know if thats the right sensation for it.

Have you never been sore before? Or are you talking about a different feeling? You might be injured.

 

[kehs]

Muscle soreness doesn't usually hurt when you touch them superficially.

Plus...you've been lifing for 4 years and this is a new sensation? Sounds like an injury.

Also, protein doesn't "repair" muscles to make them bigger. Protein is used to make muscles bigger after hypertrophy.

 

[X-Frame]

You know that aching feeling you have the day after gym? Like when you touch your pecs and it hurts a little bit? Is that the sensation you need to know you're doing good at the gym and the protein repairs it and makes it bigger?

Am i on the right track?

All it means is that your body is not conditioned for whatever exercise you did but it tends to go away if you perform the same exercise frequently -- but you can get sore from doing BS stuff that is not indicative of true progression.

Even if you never get sore that is fine. To know if you're on the right track you need to add weight to the bar consistently. That's it, very simple. Whether your muscles are sore or not doesn't matter.

 

[Kerrinck]

1. As others have already mentioned, in order for you to continue to gain weight and therefore provide your body with not only enough calories to repair itself but also to facilitate the synthesis of new muscle you'll need to eat more. Not MUCH more (I mean don't triple your calories unless you want a jelly belly) but enough to keep the scale moving each week by 0.5-1.5 pounds.

Also, you need to add in more healthy fats and protein, but mostly the fats. Egg yolks, nuts, seeds, butter, etc. Try logging into Fitday.com and putting in an average day of eating and it'll tell you the calories and breakdown of protein/fat/carbs and report back.

You need to eat enough food to GAIN weight as that will be the simplest way to further continue your weight room success.

2. Nice job on the sleep, that's big. 7 is minimum if you can get 8 or even 9 that'd be better but it's quality over quantiy even in sleep. The more you sleep before midnight the better quality sleep you tend to get.

3. Are you ONLY benching? Or are you doing other lifts too like squats, deadlifts, pull-ups, overhead press, etc? If so, what are those numbers? If not, you can't expect your body to continue to progress if you're only benching. Your body will only grow so far and get stronger before it notices imbalances that could injury you. You need a complete package here.

Thanks for the help. I will try to switch the carbs to eggs and add in more of the healthy fat. I love eggs and nuts so it should not be so hard.
I am actually doing a program the instructor at my gym has given me, it relies mostly on machines with only bench press as a compound exercise. After reading the first page and the wiki, I will give starting strength a go.

 

[Veezy]

Thanks for the help. I will try to switch the carbs to eggs and add in more of the healthy fat. I love eggs and nuts so it should not be so hard.
I am actually doing a program the instructor at my gym has given me, it relies mostly on machines with only bench press as a compound exercise. After reading the first page and the wiki, I will give starting strength a go.

I'm gonna piggy back off some of X's points.

1. One of the things that helped me, a lot, was to use the mirror, and not the scale, as a guide. Take a picture of yourself from the side and facing the mirror. Then, workout/eat consistently for a month. Take another set of pictures and taper your protein/fat/carbs up/down depending on what you see.
2. On the topic of being consistent: Make sure you have a set number of meals, per day, and a set amount of food you're eating, per meal. Swapping stuff out is fine, but make sure you're dedicated and consistent. If you're not, you won't know what you need to fix to improve your physique/strength.
3. I don't know what gym you're at or your instructors credentials so I won't speak ill of either, but I highly recommend that you use one of the beginner layouts in the OP. Specifically, Grayskull or Starting Strength. A 5x5 program for anybody, other than certain intermediate and advanced lifters, is generally too much volume and will stunt growth.

I just want to point out how good this thread actually is compared to everything else on gaf. We all try to give our two cents but recognize there are different approaches that work without flaming each other. Just taking a look at the weight loss thread people think their diets are better than sex and hate on anything different. Thank gaf, fitness-gaf.

Quite true. This is my favorite thread on the board.

I think a lot of that has to do with, most of us, being at one end of our goal and then hitting it and knowing how long it takes. I mean, I spent two years doing body building splits, then two years doing Crossfit, then switched a solid strength and conditioning program that I'm still doing now. That's six plus years of injuries, learning, reading, supplements, diet changes, etc.

Knowing that it takes hard fucking work and a lot of time to go from 130 soaking wet to 185 and muscular can make debate much more meaningful. Trying to explain "sorry, but this shit takes time" to somebody who wants to look a certain way today can make people unreceptive.

 

[Drealmcc0y]

Does anyone do the method of training where you do your normal weight, but as soon as you finish your set you take the weight down 2 or 3 bars and carry on without a break?

Ive been doing this the last few days and because of this im pushing myself harder than I ever have before, it can only be a good thing right?

 

[cuevas. PhD.]

Does anyone do the method of training where you do your normal weight, but as soon as you finish your set you take the weight down 2 or 3 bars and carry on without a break?

Ive been doing this the last few days and because of this im pushing myself harder than I ever have before, it can only be a good thing right?

They are called drop sets, try not to do more than 2-4 drops because you aren't really doing much after that.

 

[Drealmcc0y]

They are called drop sets, try not to do more than 2-4 drops because you aren't really doing much after that.

My muscles tell me otherwise

 

[cuevas. PhD.]

My muscles tell me otherwise

You said you have only been doing them "the last few days". drop sets are an effective technique but you should be really killing your muscles withing those first few sets.

Well I am, but i somehow manage to do 7-9 reps with them.

Im looking for different ways of doing weights because i hit the plateau and cant get higher.

Do more weight to start , yes they are great to get through a plateau.

 

[Drealmcc0y]

You said you have only been doing them "the last few days". drop sets are an effective technique but you should be really killing your muscles withing those first few sets.

Well I am, but i somehow manage to do 7-9 reps with them.

Im looking for different ways of doing weights because i hit the plateau and cant get higher.

 

[kehs]

Does anyone do the method of training where you do your normal weight, but as soon as you finish your set you take the weight down 2 or 3 bars and carry on without a break?

Ive been doing this the last few days and because of this im pushing myself harder than I ever have before, it can only be a good thing right?

As long as you don't take too long with those sets ( by keeping the reps at a brisk pace), they are good for pulling out the last bits of muscle engagements.

 

[X-Frame]

Does anyone do the method of training where you do your normal weight, but as soon as you finish your set you take the weight down 2 or 3 bars and carry on without a break?

Ive been doing this the last few days and because of this im pushing myself harder than I ever have before, it can only be a good thing right?

The "pump" is certainly beneficial but it's not something you train to achieve, unless you're Arnold. Drop sets can be effective for overloading the muscles with blood that carries nutrients, but you really only should do 1-2 sets per bodypart (not exercise) at the end of your workout. Won't hurt.

I used to add in a 8-10 rep "burn set" after my 5x5 of each lift. So I'd do for example 5 sets of 5 in weighted pull-ups then my last set I would rest like normal and then drop the weight to get 8-10 solid reps.

I didn't drop the weight right after my last set (like drop sets do) and keep going, I just did enough to get 1 high rep set to help with bloodflow, tendon/ligament health, etc. And I always increased the weight of my burn set each time along with my other sets.

But just remember, at the end of the day the easiest and simplest method to getting bigger is progressive overload, not the pump.

 

[SuperSonic1305]

I did a PREP test practice today and it was rough. My legs felt wobbly, I was seeing stars, losing hearing in my left ear for a few minutes, and threw up 10 minutes later. Am I already dead?

 

[Jason's Ultimatum]

Is there a certain way to do frog stands? I bring my arms in between my legs so that my elbows are pressing against the inside of my knees. I don't lock my arms out when I'm trying to balance myself. I keep them pretty bent to the point where my face is like an inch away from floor.

Am I doing them wrong?

 

[Deleted member 12837]

Now that my squats are getting to the 200+ region (not so impressive for a lot of you, but it's good for me, and I haven't hit any kind of wall on Stronglifts 5x5 yet), I decided it's time to slow down and take a really good look at my form before I keep pushing ahead. I'm particularly paranoid about my form due to a previous back injury (herniated disk in '06, had surgery and have fully recovered).

I feel like my back might be a bit too arched (not rounded, arched) on the way down. Due to the way my shirt falls/fits, it's hard for me to tell if that's truly the case, or if it's just my butt sticking out a bit (which is normal for me, but not because I have bad posture. I've been told I have nice glutes)

Anyway, any thoughts on how much arch is too much, or are there any good videos demonstrating something along those lines, and how to fix it if it's bad? I'll eventually get around to uploading some videos of myself here to get more direct feedback, would just like to gather some initial info to correct stuff on my own first.

 

[sebajuNujabes]

Is there a certain way to do frog stands? I bring my arms in between my legs so that my elbows are pressing against the inside of my knees. I don't lock my arms out when I'm trying to balance myself. I keep them pretty bent to the point where my face is like an inch away from floor.

Am I doing them wrong?

Maybe bring your face a bit higher from the ground, but it sounds like you're doing them fine. Your knees/legs should only be lightly touching your arms; take care not to let them press against your elbows. Makes it easier then intended.

 

[Tater Tot]

Can someone recommend me a good cutting rountine please

 

[SD-Ness]

Question about leg workouts and cardio...

I'm doing a two day cycle like in the OP - upper one day, lower the next. I originally planned to do cardio on my lower body days (run, elliptical, or bike) but haven't succeeded in keeping it up. But the lifting has been steady and I'm happy about that.

Nonetheless, I'm thinking of changing the lower body workout a bit and trying to fit time for the cardio so I definitely get it done. I have a bit of a gut these days and I REALLY want to get rid of it hahah. (I'm a former cross country runner so I'm almost suicidal given the state of my abdomen right now.)

Anyway, I read the OP and understand the recommended exercises but my gym doesn't have a dead lift and it's kind of crappy as far as lower body stuff goes so I've been making do with what they have. All are 4x6:

Squats
Leg Extension
Leg Press
Hip Abduction
Hip Adduction
Calf Raises

So I've been doing these six exercises for the past few weeks.

Would it be better to skip some of this stuff and add 30+ minutes of cardio after the lower body workout? I feel some of these exercises might be a waste. And I should just attack the belly right now instead of waiting till I have more time in my schedule. (Studying for two huge tests right now so I'm trying to be efficient with my time.)

Perhaps I should just do:

Squats and 30-60 minutes of cardio? (Probably elliptical. Not running.) Or would this be killer on the legs?

Let me know what you all think. I'm pretty sure squatting is the most efficient/important of the lower body exercises so I want to keep it up. (Besides the fact that it's probably my favorite exercise!)

 

[Petrie]

Anyway, I read the OP and understand the recommended exercises but my gym doesn't have a dead lift and it's kind of crappy as far as lower body stuff goes so I've been making do with what they have.

What does this mean? If your gym has the equipment for squats, it has the equipment for you to do deadlifts. Its literally a barbell and plates.

 

[SD-Ness]

What does this mean? If your gym has the equipment for squats, it has the equipment for you to do deadlifts. Its literally a barbell and plates.

Ah, OK. I'll try that then.

My friends always used to use this in high school: http://www.fitnessdepotdirect.com/images/AOT_56.jpg

 

[twofold]

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.

How hard is it to learn to surf? I'm living in Bali at the moment and I feel dumb not taking advantage of the amazing surf here. I wanna get an idea of how many lessons I'll need before I can head out on my own.

 

[X-Frame]

Now that my squats are getting to the 200+ region (not so impressive for a lot of you, but it's good for me, and I haven't hit any kind of wall on Stronglifts 5x5 yet), I decided it's time to slow down and take a really good look at my form before I keep pushing ahead. I'm particularly paranoid about my form due to a previous back injury (herniated disk in '06, had surgery and have fully recovered).

I feel like my back might be a bit too arched (not rounded, arched) on the way down. Due to the way my shirt falls/fits, it's hard for me to tell if that's truly the case, or if it's just my butt sticking out a bit (which is normal for me, but not because I have bad posture. I've been told I have nice glutes)

Anyway, any thoughts on how much arch is too much, or are there any good videos demonstrating something along those lines, and how to fix it if it's bad? I'll eventually get around to uploading some videos of myself here to get more direct feedback, would just like to gather some initial info to correct stuff on my own first.

You want to maintain your natural arch through the movement. When you stand and before you get under the bar, you need to get tight everywhere. Chest out, core tight, squeeze your glutes and you'll naturally slide into neutral alignment. Now get under the bar and don't move anything, keep everything tight (not blue in the face tight, but contracted) and perform your reps.

If you're losing your natural arch on the way down you're not tight enough throughout your body.


@SD-Ness:

Your leg workout does seem excessive. I would keep squats, then add in a single-leg exercise like lunges, and/or a deadlift variation that emphasizes posterior chain like RDL's. No need to do all those machines. Much better to use natural compound movements.

As far as cardio, personally I wouldn't do steady-state cardio but if you enjoy that go for it. Me, I'd rather finish my workout with some hill sprints. Some form of conditioning or strongman elements. After heavy squats and core work I couldn't imagine doing cardio for 30-60 minutes.

 

[MjFrancis]

Sometimes I wonder why I don't just quote the handful of people in the fitness mainstream who know what they are talking about instead of trying to articulate the same points in my own words.

Martin Berkhan of LeanGains is back:

Fuckarounditis

The Illusion of Complexity

The Internet provides a rich soil for fuckarounditis to grow and take hold of the unsuspecting observer. Too much information, shit, clutter, woo-woo, noise, bullshit, loony toon theories, too many quacks, morons and people with good intentions giving you bad advice and uninformed answers. Ah yes, the information age.

Some of it is bullshit wrapped up in a fancy paper with scientific terms, elaborate detail, promising cutting edge strategies based on the latest research. This makes it easier to swallow for intellectuals and those seeking a quick fix; two different groups, both equally susceptible to bullshittery and easy prey for scam artists.

Yes, if anything has surprised me so far in my work, it's the complete disassociation between IQ and "exercise intelligence" (essentially common sense and knowledge in regards to training fundamentals). I have many clients from academic circles, many clients that are very successful financially and in their each respective field, but some were complete idiots with regards to their training before they came to me.

The problem at the core of the fuckarounditis epidemic is the overabundance of information we have available to us. If there are so many theories, articles and opinions on a topic, we perceive it as something complex, something hard to understand. An illusion of complexity is created.

We must read everything. Think long and hard about our choices. Only then can we hope to make an informed choice, we reason. And there are so many choices. Finally, that which we perceive as a good and informed choice is often the complete opposite, usually the result of whatever fad routine is trendy at the moment. Sometimes we do a little bit of everything - "can't be bad trying to be 'well-rounded' now, can it?" we foolishly argue.

When it comes to strength training, the right choices are limited and uncomplicated. There are right and wrong ways to do things, not "it depends", not alternative theories based on new science that we need to investigate or try. Basic do's and don't's that never change. Unfortunately, these fundamental training principles are lost to many, and stumbling over them is like finding a needle in a haystack.

Isn't it the same with nutrition? Do we have diet-related fuckarounditis? Sure enough, there's diet-related fuckarounditis; people who live in the fear of insulin faeries, avoid carbs like the plague for a few days and then binge the hell out of a few boxes of cereal, and never manage to get lean, for example.

However, in contrast to training-related fuckarounditis, rates of diet-related fuckarounditis have remained fairly stable. The lipophobes have merely been replaced by carbophobes. On the whole, I might even venture to say that people have been getting a bit smarter with regards to nutrition. Not so with training practices, unfortunately.

Yes, the global prevalence of fuckarounditis is increasing at an alarming rate. The plethora of bad choices increases at a much higher rate than the good choices. Soon the bad choices will all but drown out the good ones, I fear.

The article is generous, so I just chose a small section to quote instead of dumping the whole thing. It's worth a read if you don't want to run in place at the gym for five years and end up looking only marginally better than when you signed up.

 

[Jason's Ultimatum]

OOOOOOOOH MY GOD my lower back hurts like HELL. Couldn't sleep all night. Well, it doesn't hurt a lot, but it's uncomfortable. I think it was the bent over rows I did on Monday that caused this. I can feel it when I press against the area between those two bones right above your butt.

Gonna do some lower back stretches at the gym today since I'll be doing front squats and romanian DLs.

 

[ezrarh]

From the fuckarounditis article: http://i.imgur.com/avIzc.png

I love that picture, bad photoshop and all.

 

[cuevas. PhD.]

I would rather look like this:

than this:

Although it seems like this guy is cursed with a small chest.

 

[MjFrancis]

I laughed hard at that picture, ezrarh. I neglected to mention how absolutely freaking hilarious the whole article is. I assumed that with a title like "Fuckarounditis" that such a thing would be expected. It's some of his funniest writing, though, so it's worth mentioning again.

@ Cuevas

That's kind of the nice thing about his program, is that while it allows you to maintain a low bodyfat percentage, it's not necessary. I only went as far as showing my top four abs while practicing intermittent fasting, so maybe 11% at my lowest. (Still do IF, just not always LeanGains IF). Winter's coming in so my calories are increasing, too. He's at 5% - 6% year round which, as he notes, isn't desirable for many. I'm sure he doesn't flex like that everywhere he goes, either. Least I hope not.

 

[Cheeto]

From the fuckarounditis article: http://i.imgur.com/avIzc.png

I love that picture, bad photoshop and all.

DAT STONE

 

[The Last Wizard]

Hey guys once again I'm in need of some help, I'm trying to gain weight and I plan on following the milk diet as long as It doesn't upset my stomach. But I was wondering with the foods I eat should I keep track of the protein and calories? and if so how would I go about tracking what I eat?

 

[MjFrancis]

Keep track of what you eat? Absolutely. Use pencil and paper so you can take it with you everywhere. Or an app on your phone if you're one of those people.

Remember, whether you're on a full gallon of milk a day, half GOMAD, quarter GOMAD or whatever, it will only help you so long as you're lifting with great intensity on a tried and true program (where intensity = high % in relation to your one-rep maximum for any given lift). GOMAD is only helpful if your caloric intake is seriously deficient and your weightlifting is done heavy. Cease once a true plateau in strength gains emerge.

What program will you be using?