I use my knees to sort of propel them into position, as I've seen others do. Still unsuccessful at times (the lifts that gave me trouble before are dumbell flys and dumbell military presses). Gonna watch the vid right now
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I use my knees to sort of propel them into position, as I've seen others do. Still unsuccessful at times (the lifts that gave me trouble before are dumbell flys and dumbell military presses). Gonna watch the vid right now
Yep eggs are amazing and super cheap. When I was low carving, I'd eat a carton a day. Might go back to that soon.
I actually listen to podcasts. giant bombast, wtf with Marc Marin, something like that.
I just listen to whatever. Doesn't really effect me either way.
Had a good workout today. First day of the bulk.
Chest:
Incline Dumbell bench press
Flat Dumbell bench press
Flat dumbell flies
Shoulders:
Seated dumbell press
Seated dumbell laterals
Seated bentover laterals for rear delts
Triceps:
Assisted dips
Overhead cable tricep extension
Then a bunch of shit for abs
I was beat
I did the first day of Insanity, and I think this is exactly what I have been looking for. Now I know just how out of shape I am. I just need to mess around with my diet. I think this will be the perfect thing to help me get into the shape I need to play basketball. Going to slowly add calories to make sure I can recover from this and SS.
I just wanted to thank everyone in this thread for all the helpful advice and encouragement. This Wednesday will be the first full year that I started taking my health seriously, and I couldn't be happier with my results. Down 107lbs in a year. Right now I feel like I am in the last leg of a race, and I only have about 50lbs to go. I should be there at the end of the year (if not by the end of January). Once I get to my goal weight I will share my before and after pictures.
I just wanted to thank everyone in this thread for all the helpful advice and encouragement. This Wednesday will be the first full year that I started taking my health seriously, and I couldn't be happier with my results. Down 107lbs in a year. Right now I feel like I am in the last leg of a race, and I only have about 50lbs to go. I should be there at the end of the year (if not by the end of January). Once I get to my goal weight I will share my before and after pictures.
DragonKnight
Member
So my gf has been low carbing all spring and summer and she still isnt where she wants to be. She still has some considerable fat and a gut. She started p90x three weeks ago and i think lifting weights for the first time will help her. However p90x is a taxing program and i fear she actually may not be eating enough calories in general ( as in all summer and she did insanity prior to 90 and i didnt c much improvement) causing her body to hold onto all the fat that it can i.e. starvation mode. Any tips weight loss gaf?
Edit: i think this may be the problem as i helped my friend go low card and he lost 30lbs in 5 months without exercising
Edit: i think this may be the problem as i helped my friend go low card and he lost 30lbs in 5 months without exercising
Escape Goat
Member
keep a food log and see how much shes eating a day?
wtf
haha that's good. I think I might start using the elyptical starting this week after workouts, I'd prefer to run but i'm trying to take it easy on the knees as I've been running a lot for the past few months as well as Insanity which is really bad on the knees.
DragonKnight
Member
Exactly. I did a quick bmr calculation and with her height weight and activity level its like 2687 cals. To set up a 2lb a week deficit she needs at least 1600 cals. I doubt she even gets 1000 some days.
Up that shit immediately. Sounds like she's starving herself, and that ain't gonna end well.
She actually finished the whole 60 day program? It's pretty tough, eating so little and trying to do the routines is crazy. If she's not eating much, she should probably eat a bit more, maybe go up to maintenance for a while then start a deficit again.
DragonKnight
Member
Her problem is that she says she cant eat that much. My breakfast is easily 1200 calories. She gets full off of two eggs sauted in coconut oil. I told her to make it easier to eat a bigger breakfast and dinner. I mean she does 90x and tabata sprints 2X a week. If she really cant eat more than she has to drop or cut back on the exercise. Cause i really thinks she in starvation mode.
Rice-Eater
Member
Just wondering, but is it ok to eat the flavored instant oatmeal? Yes it has some sugar, but is it that bad for a diet? Or should I just eat old fashion oatmeal and just deal with it?
DragonKnight
Member
The latter is the best choice by far.
Rice-Eater
Member
I was afraid of that
Eating that for breakfast is going to be no fun, but I gotta do what I gotta do.
I just started with the old fashioned oat meal. I chopped up an apple and put in some cinnamon to make it taste better. It actually tasted really good.
PantherLotus
Professional Schmuck
checking in. Still at 168. Got my first "whoa, you've lost weight" comment over the weekend (she said I look really skinny but she was just talking about my gut, which is almost completely gone now). Feels good man (about 14.5 down). I'm really down to about 5-6 lbs of fat left over, otherwise I'm seeing nice gains in my arms, chest, and back.
Hoping to break past 167 in the next few days. Really want to hit 162. I'll post a picture soon I think.
Hoping to break past 167 in the next few days. Really want to hit 162. I'll post a picture soon I think.
As long as you are still in deficit it shouldn't matter. Especially if you lift
muntersaur
Member
It's bad form if your legs fall inside while squatting. Did you injure both legs? If one, maybe you tend to overly favour one side, if both, maybe your calves need to be warmed up more before you start squatting. When doing ATG squats, calves are recruited more then when you are doing parallel squats. Before ATG squatting, I normally do bodyweight hamstring curls for one set of 20 on a stability ball followed by stretching my calves with a band.
Walking to work one way is around 4.4km, so there and back is 9km. But I walked a bit extra so ended up walking around 15km yesterday.
Escape Goat
Member
Fat Burners yay or nay? I have been using Hydroxycut for a couple of months and ran out and I'm not sure if there's any point in buying another batch.
I'm building a bit more but will soon move to the cutting phase. I run 14km around three times a week with three days on muscle work, have a couple of shakes each day and I eat plenty.
Have gone from 74kg down to 70kg since May, a couple of those KG's in July which is when I really kickstarted my workout routine again and really bulked up muscle in the same time period.
First time using protein and I'm blown away by the result to be honest. Wonder if I have worked out undernourished prior.
I'm building a bit more but will soon move to the cutting phase. I run 14km around three times a week with three days on muscle work, have a couple of shakes each day and I eat plenty.
Have gone from 74kg down to 70kg since May, a couple of those KG's in July which is when I really kickstarted my workout routine again and really bulked up muscle in the same time period.
First time using protein and I'm blown away by the result to be honest. Wonder if I have worked out undernourished prior.
Most (all?) supplement stores carry these type of cups (heaps of different brands but the same cup essentially).
The big ones are like $5-6 on Amazon. If you buy it from the local retail store, expect to pay at least $10-20.
fredrancour
Member
Soo anyone?
Speaking from experience, stretching will make it feel better and prevent it from recurring. I was involuntarily forced to rest for a month by an unrelated injury so that probably helped; i don't know how fast it would have gone away if i had stretched but kept lifting.
Khalifa Jayy
Banned
My local supplement store gives you a free bottle if you pay with cash. Gotta <3 Max Muscle
Shaker bottles will make your protein shakes frothy, fyi
Grab some greek yogurt. Or eat a good amount of vegetables. You really can't go wrong with either of them.
Eww I don't like Yogurt. I guess I could munch on some cucumber..
Silphonica
Banned
I like the shape direction i'm going in, I'm hoping I can continue starting strength for 5 6 months before having to change to intermediate. I want my bench to be at least 70kg before having to switch.
I'm currently at 70kg, still skinny, still have a long way to go, granted. When I see the difference in my arms and chest, it just screams motivation.
Bench - 40kg
squat - 57.5kg (my squats are increasing really fast though)
deadlift - 70kg
OHP - 27.5kg
I'm currently at 70kg, still skinny, still have a long way to go, granted. When I see the difference in my arms and chest, it just screams motivation.
Bench - 40kg
squat - 57.5kg (my squats are increasing really fast though)
deadlift - 70kg
OHP - 27.5kg
Domino Theory
Crystal Dynamics
Anyone remember that post that someone made either in this thread or OT3 about a list that researchers came up with as the exercises that stimulated the most muscles as well as the least?
Thanks, I noticed I was already doing both (letting the dumbbell touch my outer chest and brought both dumbbells together when I reached the top).
What do you mean by flaring out?
I let the inner weight of the dumbbell touch my outer chest. Also, it really helps with the higher weights if you tilt the dumbbells inwards on the way down to keep them in control and close to your body. Kinda like this:
If you happen to lose the weights by letting them stray too far outwards, you put all of the pressure on your shoulder, which is terrible.
Thanks, I noticed I was already doing both (letting the dumbbell touch my outer chest and brought both dumbbells together when I reached the top).
What do you mean by flaring out?
Z
ZombieFred
Unconfirmed Member
Ok guys just need to see what I am doing is ok.
My BMI is 22.1, I am at 77kg, 6'2, aged 22, and my food take is as follows
Morning - Oats with semi skinned milk (poridge) - 250 calories
Morning snack - Protein cookie -320 calories
Lunch - White Chicken - 250 calories
Snack - Almonds -300/400 calories
Pre gym snack - Banana - 100 calories
After Gym - Protein shake one scoop - 200 calories
Dinner - A mix here from lean mince or eggs and salad - 300/400 calories.
I mainly drink water and have about 2-3 litres a day and every once a month I have a few shots of whiskey with a pal when I visit him (just whiskey).
So I have around a calorie intake near my BMI and I go to the gym five times a week, each day being a specific part of my body. I have around 60-70 grams of carbs with the rest focused on protein and some fat. I do about 12-15 three reps on three unique machines each day on a specific part of my body.
I walk about three miles in total from work and back so that's around 300 calories burnt and then count about burning 700 calories at the gym so that's around 1000 calories a day for five days a week. I aim to get rid of the last part of my fat in the lower ab and hips area, I've got about 14/15 pounds of body fat left.
I keep up with this routine I am doing at the gym of 500 calories from cardio HITT and the rest being from weights so would you say that I willlose this fat on me because of my diet being healthy and no junk and got a good routine for cardio and muscle "toning"?
My BMI is 22.1, I am at 77kg, 6'2, aged 22, and my food take is as follows
Morning - Oats with semi skinned milk (poridge) - 250 calories
Morning snack - Protein cookie -320 calories
Lunch - White Chicken - 250 calories
Snack - Almonds -300/400 calories
Pre gym snack - Banana - 100 calories
After Gym - Protein shake one scoop - 200 calories
Dinner - A mix here from lean mince or eggs and salad - 300/400 calories.
I mainly drink water and have about 2-3 litres a day and every once a month I have a few shots of whiskey with a pal when I visit him (just whiskey).
So I have around a calorie intake near my BMI and I go to the gym five times a week, each day being a specific part of my body. I have around 60-70 grams of carbs with the rest focused on protein and some fat. I do about 12-15 three reps on three unique machines each day on a specific part of my body.
I walk about three miles in total from work and back so that's around 300 calories burnt and then count about burning 700 calories at the gym so that's around 1000 calories a day for five days a week. I aim to get rid of the last part of my fat in the lower ab and hips area, I've got about 14/15 pounds of body fat left.
I keep up with this routine I am doing at the gym of 500 calories from cardio HITT and the rest being from weights so would you say that I willlose this fat on me because of my diet being healthy and no junk and got a good routine for cardio and muscle "toning"?
AdventureRacing
Member
Z
ZombieFred
Unconfirmed Member
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I know I defend protein bars but 300+ cal cookie? Some serious cookie.
muntersaur
Member
Soo anyone?
I had bad hip flexor pain which only hurt when I squatted, and it took me two years to figure out how to rehab it.
Basically the problem for me was that my calves were extremely tight, resulting in my torso leaning forward when I went parallel or below. My hip flexors would then strain to keep my back from rounding. Due to this recurring painful injury, my adductors stopped firing, making the injury even worse until I could no longer squat at all (bodyweight hurt).
To recover from this I stretched my calves with a band while laying on the floor. To make my adductors fire again, I held kettlebells in the front rack position and did a static lunge in the bottom position of the movement. This causes the trailing legs adductors to fire like mad in order to stabilise the weight. After six weeks of doing this in between every set of light squats, my hip flexor gradually restrengthened, and now I have no problem squatting at all and will soon smash my old personal bests.
I no longer bother with the lunge, but I make it a point to stretch my calves before squatting now.
jeremy70583
Member
So tried lifting first thing in the morning today. Felt pretty weak, only had a protein shake during the workout. Do you guys lift fasted or get up an hour before to eat?
Lamel
Banned
Have a protein shake 10-15 mins before the workout. Maybe a small meal too.
But yeah even semi-fasted training is tough.
Edit: Oh btw, I didn't mean a huge shake, just like 1 glass of whey protein mixed with water.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Nah, always eat a snack (usually carb) 30-60 mins before lifting. Drink your shake after for recovery. During the workout I recommend sipping on something like Gatorade so you're burning those sugars and not muscle.
Only thing I do fasted is cardio.
Only thing I do fasted is cardio.
Mecha_Infantry
Banned
If you are bulking use a barbell of dumbell. I can guarantee you will reap benefits. Dumbells are good but you can't put that much pressure on your chest and shoulders with DBs, I save them for every 8th week or whilst cutting
Also, your tricep routine is bad. Sorry. The basics should have close grip, dips (which you are doing), don't do them assisted. Just do as much as you can as a set, and do 10 sets (google: GVT) and throw in some push downs too, and do your OH tricep extension with a barbell/EZ curl bar
Last thing is shoulders, do shrugs. Unless you're doing it on your back day
ldcommando
Banned
Measured my bodyfat today. Got a record low 7,5%.
Time to start eating like a crazy person.
Time to start eating like a crazy person.
It seems like it depends on the person. I don't train until afternoon and usually don't eat at all until after I get done. I just fave some BCAA. Only time I train with food is if I can't get to the gym until like 7 pm.
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