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[CrankyJay]

I agree with this counting calories is an awful idea. Unless you're doing it for documentation purposes or for incredibly specific goals (ie: pro body builder), it's a waste of time.

You will eventually get to a point where you stop, because nobody counts every calorie they've ever put into their body. And when you stop counting you're more likely to resume your "normal" poor eating habits.

Just have a rough idea of how many calories you need, and try to stick to it as best as possible, while eating as lean as possible.

I disagree...I think it's a useful tool to count and find out how big a portion SHOULD be. The goal is to eventually stop counting so you can eye something up and know it's enough (regarding a cut or maintaining).

As mentioned above, I stopped counting but keep an eye on portion control and just keep eating cleanly. It's nice to have less mental stuff on my plate (no pun intended).

 

[Spiritreaver]

Whenever I start a diet, I track every macro for about two weeks, until I get a pretty good basis of what to eat every day. From there on I can pretty much eyeball everything and I know if I'm meeting my needs or not. I can also easily make intake changes without having to think too much.

 

[I'm an expert]

Can I tell you guys a secret.. when people say macros/micros.. I don't even know wtf they're talking about.. we playing Starcraft, son?

 

[andycapps]

No you're right. I keep confusing intermittent fasting with lean gains. I do think that aspect does over complicates things but I'm willing to give it a shot.

Yeah the macro levels do play into it on LG. I think the cycling between workout and non workout days is the main thing on it, though.

Can I tell you guys a secret.. when people say macros/micros.. I don't even know wtf they're talking about.. we playing Starcraft, son?

I didn't either.. I had to do a bunch of research the other day, and that's basically referring to your percentages of carbs, protein, and fat. People will mess around with different percentages and obviously calorie goals based on what they're going for. Also, from what I understand, the macros really become more important when you try to go from 10-12% bodyfat to 6-10% bodyfat. Sounds like people hit a point that to get to that level, the percentages of what you eat become much more important. So for me, I'm focusing on the calorie goal, eating my weight in protein, and keeping carbs to veggies and whole grains. Occasional cheats for sweets of course, but still staying within my calorie limit and not going nuts with them.

 

[Deleted member 12837]

Bench press question:

What are the main differences between a wider grip vs a narrower grip (and by narrow I don't mean close grip)?

I'm most comfortable with my arms straight up, meaning they're pretty much shoulder-width apart, and my pinky ends up being maybe an inch inside of the rings on the bar. It helps me really tighten my upper back into a platform, and makes it easier to keep my elbows from flaring out and putting extra strain on my shoulders. However, I see a lot of guys benching with their entire hands several inches outside.

 

[SeanR1221]

So scale things back in hopes it reduces stress? I will say I've been pretty high strung lately. I work over 40 hours, I'm doing research work on the side, my company is getting ready for a huge pay decrease and I'm stressed financially about our wedding.

Maybe taking it back to basics would be a good idea. To stop tracking everything on my fitness pal but keep a solid mental idea of what I've eaten.

 

[I'm an expert]

When all else fails.. just eat some grilled chicken and vegetables.

 

[SeanR1221]

When all else fails.. just eat some grilled chicken and vegetables.

I already eat that or tuna and vegetables 2 times a day :/

 

[Petrie]

I agree with this counting calories is an awful idea. Unless you're doing it for documentation purposes or for incredibly specific goals (ie: pro body builder), it's a waste of time.

You will eventually get to a point where you stop, because nobody counts every calorie they've ever put into their body. And when you stop counting you're more likely to resume your "normal" poor eating habits.

Just have a rough idea of how many calories you need, and try to stick to it as best as possible, while eating as lean as possible. It will feel less like a diet, and more like a lifestyle change, which in the end is the ultimate goal.

i count stuff, but I'm very used to tracking these things. it's nice to have all my food records to take note of what's giving me blood sugar problems, as well as how my insulin sensitivity is going. but I am the exception, not the rule, thanks to diabetes.

if I go over some magic number though, not worried about it.

So scale things back in hopes it reduces stress? I will say I've been pretty high strung lately. I work over 40 hours, I'm doing research work on the side, my company is getting ready for a huge pay decrease and I'm stressed financially about our wedding.

Maybe taking it back to basics would be a good idea. To stop tracking everything on my fitness pal but keep a solid mental idea of what I've eaten.

i just see you talking about trying IF and stuff when your schedule is already tough, and I feel like you should stress less about little things and focus on the big picture my friend.

holy shit at the humanity. i feel dirty. lol

 

[TheCrow]

Yeah the macro levels do play into it on LG. I think the cycling between workout and non workout days is the main thing on it, though.

Supposedly it's like cutting and bulking at the same time. I'm skeptical but it's not going to hurt my bulk either way.

Bench press question:

What are the main differences between a wider grip vs a narrower grip (and by narrow I don't mean close grip)?

I'm most comfortable with my arms straight up, meaning they're pretty much shoulder-width apart, and my pinky ends up being maybe an inch inside of the rings on the bar. It helps me really tighten my upper back into a platform, and makes it easier to keep my elbows from flaring out and putting extra strain on my shoulders. However, I see a lot of guys benching with their entire hands several inches outside.

It targets different parts of the chest and other muscles. I believe close grip targets triceps and inner pecs while wide grip hits the outer pecs and shoulder more. Someone else will probably provide a much more detailed answer.

 

[Mr.City]

I agree with this counting calories is an awful idea. Unless you're doing it for documentation purposes or for incredibly specific goals (ie: pro body builder), it's a waste of time.

You will eventually get to a point where you stop, because nobody counts every calorie they've ever put into their body. And when you stop counting you're more likely to resume your "normal" poor eating habits.

Just have a rough idea of how many calories you need, and try to stick to it as best as possible, while eating as lean as possible. It will feel less like a diet, and more like a lifestyle change, which in the end is the ultimate goal.

Says who? Anyone can do anything in a hypothetical argument you create. There are definitely those who could benefit from counting calories.

 

[Petrie]

Says who? Anyone can do anything in a hypothetical argument you create. There are definitely those who could benefit from counting calories.

Yeah, but in sean's case it seems he is stressing himself out far too much and actually harming his progress. that's what i gather from his posts anyways.

 

[Brolic Gaoler]

unsurprisingly, dave tate lifts like a goddamn man

http://www.youtube.com/watch?v=_R4PUstaeKM

John Meadows has revamped his training regimen, and it's insane.

 

[RumblingRosco]

Yo, is there a NeoGAF Fitocracy group? And, if not, why isn't there one?

 

[SeanR1221]

i count stuff, but I'm very used to tracking these things. it's nice to have all my food records to take note of what's giving me blood sugar problems, as well as how my insulin sensitivity is going. but I am the exception, not the rule, thanks to diabetes.

if I go over some magic number though, not worried about it.



i just see you talking about trying IF and stuff when your schedule is already tough, and I feel like you should stress less about little things and focus on the big picture my friend.

holy shit at the humanity. i feel dirty. lol

The softer side of Petrie

Ok before I do anything drastic and calculated ill try just scaling things back. Still eating clean but not plugging everything in/stressing too much. I guess eating more on lifting days was a start.

 

[Imm0rt4l]

Yo, is there a NeoGAF Fitocracy group? And, if not, why isn't there one?

Yea, there's one. It's in the OP.

 

[rando14]

Best of luck SeanR. Stress can definitely have an impact on weight loss.

 

[Mr.City]

Yeah, but in sean's case it seems he is stressing himself out far too much and actually harming his progress. that's what i gather from his posts anyways.

From Sean's previous posts, it sounds like he's not well informed and jumping though many dietary hoops, whilst already dealing the stressful events of everyday life.

 

[TheDarkStark]

Says who? Anyone can do anything in a hypothetical argument you create. There are definitely those who could benefit from counting calories.

You're right, I'm generalizing a bit too much.

I'm mainly talking long-term. I think trying to track calories and micro/macro manage everything will wear a lot of people out, and it is mostly unnecessary stress. In short-term (especially cutting and trying to get below 8% bf), it has it's place.

 

[SeanR1221]

From Sean's previous posts, it sounds like he's not well informed and jumping though many dietary hoops, whilst already dealing the stressful events of everyday life.

Can you clarify about being not well informed? I'm really tryin to learn here.

 

[BruceLeeRoy]

I know right?

Can sort of see it in my right arm here. Even after my cut this year, it didn't look much more prominent than that, just a tiny faint line.

My legs are a whole different story though, but you guys know that, lol.

Dang man. Even all bunched up like that you look really good.

 

[Brolic Gaoler]

Oh lord, Wendler just submitted something called the 100 rep challenge to Tnation.

Can't wait to see what craziness he's come up with now.

 

[Petrie]

Oh lord, Wendler just submitted something called the 100 rep challenge to Tnation.

Can't wait to see what craziness he's come up with now.

No.

NO. NO.

Nooooooooo1

 

[Brolic Gaoler]

No.

NO. NO.

Nooooooooo1

Don't fight it.... Just let it happen.

 

[RumblingRosco]

Yea, there's one. It's in the OP.

Thanks. Sorry I didn't check the OP for it, I searched for it on Fitocracy and it didn't come up so it lead me to believe there wasn't one. Joined up.

 

[Imm0rt4l]

I know right?

http://img.photobucket.com/albums/v118/DarthWufei/Picture74.jpg[IMG]

Can sort of see it in my right arm here. Even after my cut this year, it didn't look much more prominent than that, just a tiny faint line.

My legs are a whole different story though, but you guys know that, lol.[/QUOTE]


While it's kinda faint in your arm, I can still definitely see it. I bet with a pump it's still prominent enough. I have no virtually no vascularity in my biceps, just my delt/chest. Maybe I might see something when I'm <10% bodyfat.

 

[Baki]

The change isn't that drastic when you consider that he changed his entire lifestyle for 3 months.

I'm not trying diminish his accomplishment by any means, his results are fantastic, but I'm trying to tell you that each and every person here can see those types of results with proper dedication, and the right information.

He had a good frame to work with, he had a large chest and his BF% doesn't look that high in the before pictures.

Bottom line: You can and will see DRASTIC body composition changes if you change your lifestyle for 3 months. I can't stress "lifestyle change" enough, that's the key, change the way you eat, change the way you think, change the way you live.

Great job Leeroy!

Serious question! If you know how to do this! Please share, I really want an intense one month program to lead into a long term program!

 

[Poindexter]

Bench press question:

What are the main differences between a wider grip vs a narrower grip (and by narrow I don't mean close grip)?

I'm most comfortable with my arms straight up, meaning they're pretty much shoulder-width apart, and my pinky ends up being maybe an inch inside of the rings on the bar. It helps me really tighten my upper back into a platform, and makes it easier to keep my elbows from flaring out and putting extra strain on my shoulders. However, I see a lot of guys benching with their entire hands several inches outside.

Wider targets your chest more, closer targets your tricpes more. Arms straight up is considered neutral where it targest both. All are acceptable depending on your goals. But there is more straight on the wrists with closer grip.

 

[ciridesu]

Serious question! If you know how to do this! Please share, I really want an intense one month program to lead into a long term program!

There's no magic program that does that.

For everyone trying to lose weight or such, I'd simply advice you to research a bit on nutrition. Knowledge is BY FAR the most important aspect of anything long-term fitness.

You can have an ice cream or two each day, no problem. Dip them to nutella too if you will. Just count them to your total calorie intake if you do so, as in the end that's the most important aspect of weight loss and recomposition as long as your protein/macro and mineral/vitamin numbers are in relative check.

Most of the food myths are just that, myths.

Try to read on BB nutrition forums for example, I find them really helpful for someone who's trying to learn stuff.

Everything starts with nutrition and as long as you exercise properly, results will come.

Edit: By the way, I have to mention. Calorie counting is perhaps the most important thing one who's striving for lifestyle change can do. It may feel redundant at first, but after a week or two it will be natural and everything will become much easier. No need to stress about eating certain stuff and such.

 

[blackflag]

When all else fails.. just eat some grilled chicken and vegetables.

Gotta get them fats yo. For that testosterone production.

 

[Poindexter]

Gotta get them fats yo. For that testosterone production.

eggs and bacon for breakfast *drool* never fails

 

[Deleted member 12837]

Supposedly it's like cutting and bulking at the same time. I'm skeptical but it's not going to hurt my bulk either way.



It targets different parts of the chest and other muscles. I believe close grip targets triceps and inner pecs while wide grip hits the outer pecs and shoulder more. Someone else will probably provide a much more detailed answer.

Wider targets your chest more, closer targets your tricpes more. Arms straight up is considered neutral where it targest both. All are acceptable depending on your goals. But there is more straight on the wrists with closer grip.

Thanks. Sounds like a neutral grip also puts less strain on the shoulders than a wider grip too? That would be an extra reason for me to keep up what I'm doing.

 

[blackflag]

eggs and bacon for breakfast *drool* never fails

Hell yes.

Ben and Jerry's post workout works as well

 

[I'm an expert]

Gotta get them fats yo. For that testosterone production.

I dip my chicken in pig lard before grilling. Totally counting my macros.. er.. micros.. er.. totally favoring economy over production. What.

 

[TheDarkStark]

Serious question! If you know how to do this! Please share, I really want an intense one month program to lead into a long term program!

There are both upsides and downsides to starting out "intense"

The downside is that you're a whooooole lot more likely to give up or quit within the first few days.

The upshot is that if you do stick with it for the whole month, you're going to most likely see awesome results and want to stick with it.

If you're the type of person who gives up easily, I think you should ease yourself into it rather than going balls to the wall. Like how bad do you want it? Do you want it more than you want anything in the world? That's the type of mindset you need to be in.

Also you need to have firm goals. What do you look like now? Height, weight, bf% and what is the goal? Like Ciridesu there is no magic program that works for everyone. Just do some research and try to learn about how the body works rather than going on some crappy diet that will fail you.

 

[blackflag]

For reals though. I count everything. Even when I'm eating at maintenance 3,300 calories like this week.

I still know that I ate this yesterday.

3,280 cals
350g carbs
83g fat
302g protein

If you get results without counting then good on ya but I can't do it. Too obsessive and I also forget what I've eaten already if I don't track it.

 

[I'm an expert]

Wake up, do stuff, workout, eat some chicken and vegetables, do stuff, go to sleep. Boom. Enjoy your results, mail me the check.

 

[blackflag]

Sounds boring.

 

[kevo_huevo]

despite my lingering back issues, i've pretty much been cleared to resume lifting, provided i don't feel any discomfort with the lifts. though im pretty sure deadlifts, pendlays and heavy squats are out of the question because of the stress put on my lower back (the injured area).

DOMS is going to suck these next couple of weeks. I haven't really lifted since like may.

 

[MrToughPants]

despite my lingering back issues, i've pretty much been cleared to resume lifting, provided i don't feel any discomfort with the lifts. though im pretty sure deadlifts, pendlays and heavy squats are out of the question because of the stress put on my lower back (the injured area).

DOMS is going to suck these next couple of weeks. I haven't really lifted since like may.

Pendlay rows shouldn't put any stress on your lowerback unless you're doing them wrong. The "stress" should be a stretch in your hamstrings and glutes, as your ass is sitting back, a similar feeling as the RDL stretch with proper form. Your erectors will get some work depending on where the bar travels but it shouldn't be painful.

 

[CrankyJay]

Weird question. With such high protein amounts what is the threat of gout? My boss thinks he has it and is blaming it on his high protein diet.

 

[agrajag]

Just did a total of 31 reps of chin ups + 20 total reps of pull ups on my pull-up bar! Thanks for the tips Alienshogun! Now off to the gym to do more damage!>

 

[Brolic Gaoler]

Just did a total of 31 reps of chin ups + 20 total reps of pull ups on my pull-up bar! Thanks for the tips Alienshogun! Now off to the gym to do more damage!>

No problem man! You will be knocking out 100+ pull/chinups before you know it!

 

[grumble]

Pendlay rows shouldn't put any stress on your lowerback unless you're doing them wrong. The "stress" should be a stretch in your hamstrings and glutes, as your ass is sitting back, a similar feeling as the RDL stretch with proper form. Your erectors will get some work depending on where the bar travels but it shouldn't be painful.

They absolutely put stress on an injured back. It needs to keep flat against the weight of the bar at a fairly long lever length during a Pendlay row, and while normally you'd be able to handle it (provided you can do your squats and deadlifts), if injured you'd definitely feel it.

 

[grumble]

Creatine causes water retention for some people and water retention is a cause of acne.

Creatine causes water retention in the muscle tissue, where 95% of the creatine goes. I fail to see how that would cause acne, when I'm assuming that the acne would be caused by water retention in the skin.

 

[MarzipaNMOS]

Hiyo fitness GAF,

I'm starting to feel like I'm making the transition from beginner to intermediate, and I'd like some input on my routine. My strength gains are starting to slow a bit, but I've recently come off of Ramadan, the most torturous month of my summer gym resolution (as it killed a lot of my diet plans). Anyways story time is over, here's what my week looks like:

(I do 3 exercises per muscle group, with 6-8 reps for each set)
Day 1:
Legs - Dumbbell Squats, dumbbell lunges, and dumbbell squats again (lol)
Triceps - Skull crushers, one handed pull-downs (using those pulley things with a rope), Skull crushers again (lol)

Day 2:
Upper Back - wide grip pullups (done to exhaustion), dumbbell one-armed rows, narrow grip pullups (done to exhaustion)
Lower Back - 3x back raises holding dumbbells/free weights(i don't know what theyre called, its like a crunch but reverse, and there are inclined benches with footpads so I can get a pretty good ROM), I know I should do deadlifts but my gym doesnt have a lot of bars I'll start soon though
Shoulders - Seated one-arm dumbbell raises, arnold press, barbell machine press

Day 3:

Chest - Bench press (this is 5 sets 5 reps each), incline bench press (also 5 sets 5 reps), dumbbell flys
Biceps - Incline dumbbell curls, alternating standing dumbbell curls, standing barbell curls
Abs - Decline situps/crunches holding dumbbells/free weights (until exhaustion)

I also mix in dips/pullups on off days or in between sets if its a related muscle group (ex dips on chest or tricep days, pullups on back or bicep days).

I'd like input on a few things. First of all, I try to keep similar muscle groups on separate days (like triceps/chest/shoulder or back/biceps, so that I can use the most weight for each muscle) but I don't know if thats the correct approach. Also, for benching, should I switch to a traditional 3 sets of 6-8 reps? I'd also like to know the format for barbell squatting, should it be 3 sets of 6-8 reps, too? And more variety in my tricep exercises would be great, I feel like there should be more than just skullcrushers all day, I really like the feel of the one arm pulldown as I can pretend its a basketball, lol.

thanks! and if its necessary I can post some of my diet, but weight loss isn't really an issue for me as I'm pretty happy with my build atm and feel like I'm getting enough protein even if I cheat a bit on fats/carbs.

 

[MjFrancis]

Oh lord, Wendler just submitted something called the 100 rep challenge to Tnation.

Can't wait to see what craziness he's come up with now.

He always was ahead of the curve...

The 100 Rep Challenge

 

[NomarTyme]

ducklip...... :0

 

[Brolic Gaoler]

He always was ahead of the curve...

The 100 Rep Challenge

Lol, somehow I don't think these will line up.

 

[MjFrancis]

No, but I had my fun.

Also, the Fitness thread can move really fast some days. I went offline for six hours and we're 100 posts deeper.