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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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T

TheDarkStark

Member
ldcommando said:
Here´s my first attempt on a "bodybuilder" pizza:
im5z78l5KZr95.JPG

What is in it:
Whole Wheat dough
Tomato sauce
Low fat mozzarela
Turkey
Mozzarella di buffala

Pretty good, ate 2 slices and stored the rest. I have an extra dough so I will try different ingredients during the weekend.
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Couple of suggestions : Add low fat provolone cheese or even swap it for the mozzeralla. Use grilled chicken breast, you get that nice smokey flavor, awesome on pizza.

I think I prefer regular mozzeralla to regular provolone. But low fat provolone has much more flavor that low fat mozzerella imo.

Plus provolone is awesome on pizza anyway.
 
B

Brolic Gaoler

formerly Alienshogun
I literally try to block out anything going on in the smith machine when I'm there. The urge to "help" the person using it always becomes too much to handle, so I just block it out.
 
A

abuC

Member
Got a stomach virus on the last day of vacation, have lost 5-8lbs worth of water weight in the last 12 hours from vomiting and diarrhea. Been drinking 50/50 mix of Gatorade and water all day to try and stem the tide, but I fear the damage will be pretty bad considering I only went to the gym once in the last two weeks :(
 
R

rando14

Member
I do behind the head shoulder presses on Smith, mainly to prevent my shoulders from hyperextending and absolutely getting obliterated.

Eh, Smith gets kinda a bad rap. It's not the end of the world.
 
R

rando14

Member
Alienshogun said:
Huh? Why behind the head?
Click to expand...

I found that regular military presses were working waaaay too much of my front delts, which (like 99% of people) are out of proportion with the rest of my shoulders.

Behind the head helps me target my lateral delts much more, plus it involves more traps.
 
B

Brolic Gaoler

formerly Alienshogun
rando14 said:
I found that regular military presses were working waaaay too much of my front delts, which (like 99% of people) are out of proportion with the rest of my shoulders.

Behind the head helps me target my lateral delts much more, plus it involves more traps.
Click to expand...

Ah, ok it's just an incredibly "awkward" position and personally I'd rather do other things to get that balance, but that's just personal preference.
 
I

IceCold

Member
I've heard bad things about behind the head presses. Usually it's on lists of exercises to avoid (including others like upright rows).
 
R

rando14

Member
IceCold said:
I've heard bad things about behind the head presses. Usually it's on lists of exercises to avoid (including others like upright rows).
Click to expand...

Alienshogun said:
Ah, ok it's just an incredibly "awkward" position and personally I'd rather do other things to get that balance, but that's just personal preference.
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It's not awkward if you don't let it be. Relatively low weight and high reps are what shoulders tend to respond best to. Since most people also do lateral shoulder exercises incorrectly/inefficiently, I've found it to be an excellent tool in my workout.

More about proper lateral delt training: http://www.simplyshredded.com/muscl...riceps-and-shoulders-by-menno-henselmans.html
 
A

AdventureRacing

Member
I don't care if people use the smith if thats what suits them. I find it more interesting how empty the squat rack always is. We only have one squat rack in the gym and it doubles as the only place to do bench press as well (besides the one smith machine).

It took me 30 minutes to get through my squats and bench press and i felt kinda bad because the gym was packed and somehow else may have wanted to use it. In the next hour i was there it went completely unused.

Just on my own progress my bench press is still struggling, is there any other exercises i can do to help here? I've started doing chinups and i'm about to doing 8 reps at a time. Is there anything else i can do or do i just have to keep working on the bench?
 
B

Brolic Gaoler

formerly Alienshogun
rando14 said:
It's not awkward if you don't let it be. Relatively low weight and high reps are what shoulders tend to respond best to. Since most people also do lateral shoulder exercises incorrectly/inefficiently, I've found it to be an excellent tool in my workout.

More about proper lateral delt training: http://www.simplyshredded.com/muscl...riceps-and-shoulders-by-menno-henselmans.html
Click to expand...

By awkward, I meant incredibly unnatural feeling position (opinion). It even feels "off" when doing (I did them that way a LONG time ago before I even knew anything about lifting 'this was in the Army'). But like I said, that's just me. I don't really have an issue with my shoulders though, although it could be hard to tell how balanced they are given my body fat. My shoulders are one of the few things people comment on when they see me, that and how big my chest/back are. But again that doesn't really mean anything in regard to balance.

Bottom line is I was just curious why you do them. Now I know. It's not something I would do, but if it's working for you, go for that shit! ;)
 
Z

ZombieFred

Unconfirmed Member
Well my body fat is now at 9 percent but I still side a little bit of fat on my oblique sides I want to get rid off. I am currently at 77 kg and I am 6'2 (22 years old) and I've noticed the sides and lower ab fat has shrunk a fair size as I've got one stone of fat mass left. Before I wish to bulk up a bit with muscle work outs, would it be fine for me to continue doing high tensity cardio five times a week (I am burning 5000 calories a week when i combine my three mile walking to work and back and my 700 cardio plus some weight resistance training) untill I get down to 6-7 percent body fat and then focus on "bulking" up with a muscle workout program? I eat around 1800 calories on weekdays with a good food diet.
 
A

Anton Sugar

Member
Alienshogun said:
I got 2 onyx bands from EFTS and they work great. I have the other packaged up still in case I want to add bands to my bench/squat/dead down the road.

Here are the ones I got, but they were on sale.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=5108

Also Ender, here.

http://www.jimwendler.com/2011/09/531-for-a-beginner/

Take a look at that, it may work for you.

Just remember to keep 1 thing always in mind. Like Wendler says "train like a body builder" and keep things symmetrical and balanced. For every push do two pulls. It's not spelled out in that template, but it should be always in your mind. Back is WAY more important than chest.
Click to expand...

Good stuff, thanks!
 
A

andycapps

Member
Broke the 1000 point mark on a single workout on Fitocracy. Probably old news to some of you, but that's pretty cool. Got stronger even while on a cut, which is the main thing.
 
B

Brolic Gaoler

formerly Alienshogun
andycapps said:
Broke the 1000 point mark on a single workout on Fitocracy. Probably old news to some of you, but that's pretty cool. Got stronger even while on a cut, which is the main thing.
Click to expand...

Pfft, I do that warming up! ;)

Congrats man, but don't focus on the numbers. A lot of people do bullshit to inflate their scores. One guy does heavy 1 rep rack pulls just to boost his score because they are weighted to high.
 
A

andycapps

Member
Alienshogun said:
Pfft, I do that warming up! ;)

Congrats man, but don't focus on the numbers. A lot of people do bullshit to inflate their scores. One guy does heavy 1 rep rack pulls just to boost his score because they are weighted to high.
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Haha definitely.. I'm not just trying to boost my score, but the points are just an incentive, I guess. I am focusing a bit more on sets in the 5 rep range and just trying to do maximum weights at those reps. Having good results this week. 3rd day of LG and feel great. I definitely have a lot less bloating, or something, in the morning in my lower abs.
 
R

reilo

learning some important life lessons from magical Negroes
1 Cup Buttermilk Pancake Mix
1 Cup Milk
1 Egg
2 Tbsp oil
2 Tbsp Almond Butter
1 Whole banana

Blend really well in a blender.

~50g protein, ~1150cal

Thank me later.
 
C

Corky

Nine out of ten orphans can't tell the difference.
there's sometimg wrong with me... I was on a low-carb diet for like 14 weeks with a daily intake of ~1300 kcal and I was satiated around the clock.

Now I can eat 7000 kcal in half a day and still be hungry :
 
R

Rice-Eater

Member
Couple of nutrition questions, is it ok to eat whole eggs and drink milk on a diet? I've been eating 3 whole eggs(cooked with coconut oil) as part of one of my meals while I use 2% milk with my protein just to make it taste better. I'm getting around 1800-2000 calories a day on average. Should I cut them out and replace them with something else(pretty much mix protein with water and more egg whites, less yokes) or is the way I'm going about it right now OK in the long run?
 
R

RumblingRosco

Member
Rice-Eater said:
Couple of nutrition questions, is it ok to eat whole eggs and drink milk on a diet? I've been eating 3 whole eggs(cooked with coconut oil) as part of one of my meals while I use 2% milk with my protein just to make it taste better. I'm getting around 1800-2000 calories a day on average. Should I cut them out and replace them with something else(pretty much mix protein with water and more egg whites, less yokes) or is the way I'm going about it right now OK in the long run?
Click to expand...

As long as you're at a caloric deficit, eggs and milk are a-okay in my opinion.
 
S

SeanR1221

Member
Alienshogun said:
Pfft, I do that warming up! ;)

Congrats man, but don't focus on the numbers. A lot of people do bullshit to inflate their scores. One guy does heavy 1 rep rack pulls just to boost his score because they are weighted to high.
Click to expand...

Yup. Like my friend who does TONS of squats and bench presses to inflate his score.

Actually, I think I'll call him out tonight at a party. Ask him what program he's following and how it progresses.

Rocked 3x5 210 on squats today. :)
 
K

kylej

Banned
B

blackflag

Member
Rice-Eater said:
Couple of nutrition questions, is it ok to eat whole eggs and drink milk on a diet? I've been eating 3 whole eggs(cooked with coconut oil) as part of one of my meals while I use 2% milk with my protein just to make it taste better. I'm getting around 1800-2000 calories a day on average. Should I cut them out and replace them with something else(pretty much mix protein with water and more egg whites, less yokes) or is the way I'm going about it right now OK in the long run?
Click to expand...

It doesn't matter. You should get 0.4g per lb of body weight anyway. People thinking you should eat low fat on a diet are very very wrong.
 
S

Spiritreaver

Member
entrement said:
What are you doing now? I remember you more high volume bb type splits, right? I will prob move to a bro split after a make the gains I'm looking to hit.
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Yeah, I lifted with a high volume of crap prior to about a month ago. I've cut down the volume drastically. Only 3 exercises of 3 sets each, very low reps. Moving onto standard 5/3/1 next week.

Honestly, I should do BBB, it's not unlike what I'm doing already in terms of exercises. If I wanna see great results I need to not pussy around anyway.
 
R

Rice-Eater

Member
Thanks for the feedback black and soka. I was getting a bit paranoid for pretty much no reason. I needed to hear that to stay on track.
 
C

Cudder

Member
Back from my 8-night cruise. The gym on-board was pretty decent. No barbells and the dumbbells only went up to 65lbs but with some imagination you could get all your workouts done.

Ate like a fucking madman. Desserts and all.

Back to the routine on Monday.
 
A

agrajag

Banned
I was doing t-bar rows today and I pulled too hard and the plate hit my front tooth. Not only was it painful, but also embarrassing. I don't believe anyone was looking though. Thankfully the tooth didn't chip. Fml
 
I

Imm0rt4l

Member
Rice-Eater said:
Couple of nutrition questions, is it ok to eat whole eggs and drink milk on a diet? I've been eating 3 whole eggs(cooked with coconut oil) as part of one of my meals while I use 2% milk with my protein just to make it taste better. I'm getting around 1800-2000 calories a day on average. Should I cut them out and replace them with something else(pretty much mix protein with water and more egg whites, less yokes) or is the way I'm going about it right now OK in the long run?
Click to expand...

I'm using milk for my protein shakes, starting next week though when I start cutting hard again I'm going to be using strictly almond milk. I can physically see a difference in my body when I drink milk, I just feel bloated and probably retain more water.
 
Aggrotek

Aggrotek

Member
Ok, posting in here for the first time. Here we go.

I recently have made the decision that I do not like the direction my body is heading. I started to get a bit of a beer belly (not terrible but definitely noticeable) which I do not want at all. I have, for the most part, cut out fast food entirely, except when I am more or less forced to and when I do I always get grilled chicken and pass the fries. I don't drink soda all that much anymore either. So after about a month and a half of this I have lost 10 pounds. I am still kind of chubby. I set a goal for 30 pounds and I need to lose 20 more. What is the best way for me to do this? I am kind of poor so if a gym is needed I would probably need to find one that is month to month.

Any tips?

Edit: I don't really want to gain a ton of muscle. I just want to be more slim and fit.
 
F

FallingEdge

Member
5/3/1 deadlifts + BBB deadlifts + power cleans = x_x

From now on, I think I'm just gonna stick with 5/3/1 deadlifts, leave a few in the tank in my final rep and go all out on power cleans. Additional deadlifts if I'm up for it.
 
C

Cudder

Member
Aggrotek said:
Ok, posting in here for the first time. Here we go.

I recently have made the decision that I do not like the direction my body is heading. I started to get a bit of a beer belly (not terrible but definitely noticeable) which I do not want at all. I have, for the most part, cut out fast food entirely, except when I am more or less forced to and when I do I always get grilled chicken and pass the fries. I don't drink soda all that much anymore either. So after about a month and a half of this I have lost 10 pounds. I am still kind of chubby. I set a goal for 30 pounds and I need to lose 20 more. What is the best way for me to do this? I am kind of poor so if a gym is needed I would probably need to find one that is month to month.

Any tips?
Click to expand...

Do you just want to lose some fat or actually gain some muscle? Losing 10 pounds in a month and a half is great, so definitely continue with the diet changes.
 
Aggrotek

Aggrotek

Member
Cudder said:
Do you just want to lose some fat or actually gain some muscle? Losing 10 pounds in a month and a half is great, so definitely continue with the diet changes.
Click to expand...

I posted an edit to clear that up. I just want to slim down and get in shape. I don't want to gain a ton of muscle mass.
 
B

Brolic Gaoler

formerly Alienshogun
Aggrotek said:
I posted an edit to clear that up. I just want to slim down and get in shape. I don't want to gain a ton of muscle mass.
Click to expand...

Before anyone jumps on his ass about the last statement, he's new to this whole thing, so calm down!

There's a bunch of guys here who know how to cut Aggro, and should you want to get stronger, there's that too. You don't need to worry about getting "too big" that comes over a very, very long time.
 
Aggrotek

Aggrotek

Member
Alienshogun said:
Before anyone jumps on his ass about the last statement, he's new to this whole thing, so calm down!

There's a bunch of guys here who know how to cut Aggro, and should you want to get stronger, there's that too. You don't need to worry about getting "too big" that comes over a very, very long time.
Click to expand...

Did I say something offensive? lol
 
T

ToxicAdam

Member
Aggrotek said:
Ok, posting in here for the first time. Here we go.

I recently have made the decision that I do not like the direction my body is heading. I started to get a bit of a beer belly (not terrible but definitely noticeable) which I do not want at all. I have, for the most part, cut out fast food entirely, except when I am more or less forced to and when I do I always get grilled chicken and pass the fries. I don't drink soda all that much anymore either. So after about a month and a half of this I have lost 10 pounds. I am still kind of chubby. I set a goal for 30 pounds and I need to lose 20 more. What is the best way for me to do this? I am kind of poor so if a gym is needed I would probably need to find one that is month to month.

Any tips?

Edit: I don't really want to gain a ton of muscle. I just want to be more slim and fit.
Click to expand...


I started out a lot like you. I wanted to lose 50 lbs (lost 35 so far). 180 is also my goal weight.


I completely cut out soda. I drink about 3 liters of water a day now ( I use a lot of Mio). No fast food. No eating 3 hours before I go to sleep. I sleep 8 hours a night (before I was sleeping about 5-6).

You need to start walking/jogging. At least 5 days a week. Start out with 20 minutes, then slowly ramp it up. Eventually you will get to a point where you can jog for 40-50 minutes straight without stopping.


Also, you can do a lot of little things. Like avoid sitting as much as possible (especially at work). Avoid elevators and escalators everytime it's possible. Purposely park farther away whenever you go somewhere. All of that adds up to calories burned.
 
A

andycapps

Member
What's the best way to measure body fat percentage at home cheaply? Calipers? Because the basic formula online basically uses height, weight, and waist size. Seems like a lot of room for error.
 
N

NomarTyme

Member
andycapps said:
What's the best way to measure body fat percentage at home cheaply? Calipers? Because the basic formula online basically uses height, weight, and waist size. Seems like a lot of room for error.
Click to expand...

Yeah Calipers, and you need the second person for help you measure on some parts.
 
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