Brolic Gaoler
formerly Alienshogun
Just saw this one facebook and needed to share.
Sounds like a winning scenario.
Sounds like a winning scenario.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Masta_Killah
Member
Running and a clean diet. Got to get your bf% to a lower number. As I remember it from the guys here, your stomach will be the last area to start losing fat compared to the other muscle groups.
Brolic Gaoler
formerly Alienshogun
Will differ depending on the person and where they typically retain fat, but yeah, the stomach is typically the last place to "get thin."
Most people first notice fat loss in their hands, wrists and face (I do believe).
RumblingRosco
Member
Yesterday I saw a guy, nay, a beast, do 3x325 lbs seated over head press, with full range of motion, unassisted, with a free barbell. Talk about a motivator. I've never seen that much on an OHP in person before.
In honor of that man's awesomeness, I'm going to post a completely disappointing video about Smith machine over head presses. Remember folks, "proper form = results" and that's why you should always use a Smith machine: http://www.youtube.com/watch?v=4OJdKxIr-qw
EDIT: If women in general could learn the awesomeness that is squats I'll be personally satisfied. Deadlifts would be an added bonus.
In honor of that man's awesomeness, I'm going to post a completely disappointing video about Smith machine over head presses. Remember folks, "proper form = results" and that's why you should always use a Smith machine: http://www.youtube.com/watch?v=4OJdKxIr-qw
EDIT: If women in general could learn the awesomeness that is squats I'll be personally satisfied. Deadlifts would be an added bonus.
Just saw this one facebook and needed to share.
Sounds like a winning scenario.
Man fuck that noise. There's so much misinformation about weight training, especially for women, it's ridiculous. I know a lot of them who think this way too. "Oh if I don't want to look like a bodybuilder" etc.
Women need to know the wonders of doing squats and deadlifts.
fredrancour
Member
You mean in the "love handles" area? Diet. "Toning" isn't a helpful word for figuring out your fitness goals. Build muscle through strength training or lose fat through diet and cardio.
Hello guys,
I've been doing HIIT for a while now - I don't have acces to weights and stuff, I train with my own body weight...
My usual training is as follow:
6x60 reps bicycle crunches,
6x30seconds knees lunges,
6x30seconds jump squatts,
6x30seconds high-knees jump rope (without the rope, I just don't have one
)
6x25rep push ups with elevated legs.
So all in all I'm fine with my muscular structure. It's not P90X level of muscles, but it's fine for my build (I'm 1.8m, 70kg). I could do with more chest muscles, but that's understandable seeing my routine. My diet is standard, not designed for fitness at all.
However, I can't seem to loose the fat I've got in the lower part of my belly. I've got the six pack thing going on for the higher part of it, but I realy have to suck the guts in to keep it all flat. That I don't really get seeing the shape of the rest of the muscle.
So basically what do you advise? Cutting the carbs and cardio to lose the subdermal fat, or something to do with distended bellies and area-specific exercises that could help?
edit: Apparently, previous answer works for me too?
I've been doing HIIT for a while now - I don't have acces to weights and stuff, I train with my own body weight...
My usual training is as follow:
6x60 reps bicycle crunches,
6x30seconds knees lunges,
6x30seconds jump squatts,
6x30seconds high-knees jump rope (without the rope, I just don't have one
)6x25rep push ups with elevated legs.
So all in all I'm fine with my muscular structure. It's not P90X level of muscles, but it's fine for my build (I'm 1.8m, 70kg). I could do with more chest muscles, but that's understandable seeing my routine. My diet is standard, not designed for fitness at all.
However, I can't seem to loose the fat I've got in the lower part of my belly. I've got the six pack thing going on for the higher part of it, but I realy have to suck the guts in to keep it all flat. That I don't really get seeing the shape of the rest of the muscle.
So basically what do you advise? Cutting the carbs and cardio to lose the subdermal fat, or something to do with distended bellies and area-specific exercises that could help?
edit: Apparently, previous answer works for me too?
Poindexter
Member
I do the same workout. Seems to help me keep my strength while I cut.
fredrancour
Member
Hello guys,
I've been doing HIIT for a while now - I don't have acces to weights and stuff, I train with my own body weight...
My usual training is as follow:
6x60 reps bicycle crunches,
6x30seconds knees lunges,
6x30seconds jump squatts,
6x30seconds high-knees jump rope (without the rope, I just don't have one
6x25rep push ups with elevated legs.
So all in all I'm fine with my muscular structure. It's not P90X level of muscles, but it's fine for my build (I'm 1.8m, 70kg). I could do with more chest muscles, but that's understandable seeing my routine. My diet is standard, not designed for fitness at all.
However, I can't seem to loose the fat I've got in the lower part of my belly. I've got the six pack thing going on for the higher part of it, but I realy have to suck the guts in to keep it all flat. That I don't really get seeing the shape of the rest of the muscle.
So basically what do you advise? Cutting the carbs and cardio to lose the subdermal fat, or something to do with distended bellies and area-specific exercises that could help?
edit: Apparently, previous answer works for me too?
Probably. Muscle building can only do so much- if your goal is to get rid of some body fat you'll probably have to clean up your diet to reach it.
Z
ZombieFred
Unconfirmed Member
Excellent, I know what to do now so thanks. It's the last part of my body pretty much left so I know what diet to do now
I ate a bunch of shit today but I just did much heavier and for more sets than I'm used to the day before so I'm still sore. I typically do a day on, day off approach, but I don't want to gain weight and am afraid I may have trouble sleeping. Should I hit the jump or save for the next day?
Also, was this "binge" probable a result of me upping the sets?
Also, brazilian doing squats http://www.youtube.com/watch?v=FbLIAykAQu8 .
Also, was this "binge" probable a result of me upping the sets?
Also, brazilian doing squats http://www.youtube.com/watch?v=FbLIAykAQu8 .
6 days a week? Max 1.5kg?Just saw this one facebook and needed to share.
Sounds like a winning scenario.
Killer workout brah. You'll get swole in no time.
HarryHengst
Member
STOP PICKING THINGS UP, iT MAKES YOU BULK UP. :lolJust saw this one facebook and needed to share.
Why not just give your body time to heal instead of forcing the issue?
The potential for making it worse seems very high.
FallingEdge
Member
For real dood, take several days off and eat and relax.
My body was more than ready for a break. I'm taking Friday-Monday off and ate a bit more towards maintenance (and then some lol) and am feeling a lot more refreshed and am ready to go back at it tomorrow. A week off won't hurt you and will help prevent injury. Our bodies aren't meant to go at it 24/7. Take the time off, enjoy it, and come back with renewed passion and you will progress nicely.
My body was more than ready for a break. I'm taking Friday-Monday off and ate a bit more towards maintenance (and then some lol) and am feeling a lot more refreshed and am ready to go back at it tomorrow. A week off won't hurt you and will help prevent injury. Our bodies aren't meant to go at it 24/7. Take the time off, enjoy it, and come back with renewed passion and you will progress nicely.
I took 2 weeks off, and I've now de-loaded the weight. My doctor even said to go at this point unless I felt constant pain or pain during.
SeanR1221 said:
Not really sure what the extent of your injuries are. Regardless, if a spasm induced through lifting is so painful you need medication, then you probably shouldn't be lifting. Just my personal opinion.
FallingEdge
Member
Ah word. Well, I'm not too sure then. The last thing you want to do is aggravate something even more. Tough situation to be in.
Lamel
Banned
Commute is like an hour one way, with good traffic.
FallingEdge
Member
It's your body. You know what's best. We just don't want you to suffer an injury and set you back even more.
True. I'm just getting frustrated with the whole thing.
They're both the same in terms of nutrition. But the cartons are a lot more expensive. are you taht lazy that you can't seperate the egg yolks themselves?! cracking an egg, pouring the whites/seperating the yolk takes about 10 seconds?
Save your money and just get the whole eggs. Atleast here in the UK its £3.09 for a carton of egg whites. This carton contains the egg white of 15 medium size free range eggs. This is equivalent in quantity to approximately 10 medium whole eggs. I can get 16 medium whole eggs for about £1.20!
according to the packaging, there's nothing in the carton besides egg whites. I've tried the carton, and it tastes identical to egg whites if you separated them yourself. I haven't calculated the cost, but I imagine it would be the cheaper option, since you're basically throwing away half the egg the other way. (I used one carton to make breakfast for five days, making the equivalent of 3 whole eggs each time).
Well, there you go.
I don't like the idea of throwing away food...and I didn't realize the cartons are more expensive than just buying eggs and separating them. I'll have to double check, though. Eggs aren't nearly that cheap here.
ipukespiders
Member
Bench press friendly competition in a month at the local (less than 100 members) gym. I figured it would be fun to watch the big boys duel it out, but then the owner said it was "pound for pound". I might give it a try for shits and giggles - pound for pound I might be in the top 5.
So, what would weight lifting GAF focus on for a pound for pound bench competition with a month remaining?
So, what would weight lifting GAF focus on for a pound for pound bench competition with a month remaining?
Just saw this one facebook and needed to share.
Sounds like a winning scenario.
The only redeeming thing about this picture is the woman's low cut top.
It would help if you gave us stats, like height, weight, bench numbers, year of training, etc.
Cut calories, continue to lose body fat. Lower ab fat is bastard, and many people have suggested fasted cardio in the morning for that. That's something you could try.
Also, P90X level of muscles? Really?
If tone is the problem, you should probably turn up the bass.
Jesus, nice work.
Thanks for the advice, but yes really. I know there's better, but I also know there are impressive results, as seen in some of these threads.
I've relayed some of my health issues in a different thread but I said since i've been out of the hospital with heart problems i've finally been able to work out a bit and lose some weight. I definitely have a ways to go but i've been gradually increasing my cardio and have been walking outside more and more.
I'm not saying people here would do this, but a major reason i don't want to join a gym yet is I actually feel embarrassed working out in public or even walking. It should be the opposite but if you are a big person out exercising or walking you get stared at and made fun of and today just really got to me. I was walking around the complex and this jerk in some work truck starts yelling at me "HEY YOU! I HATE FAT PEoPLE, YEA YOU" Now I had no intention of yelling back or feeding the troll but I did start walking towards him because I don't mind confronting jerks like this and embarrassing them back. I was just going to simply ask him why he hated me since he didn't know me and how counter productive him making fun of someone trying to get fit is but the ass drove of before I could get to him. I hope he lives here so I may get a chance to see him again.
I'm not saying people here would do this, but a major reason i don't want to join a gym yet is I actually feel embarrassed working out in public or even walking. It should be the opposite but if you are a big person out exercising or walking you get stared at and made fun of and today just really got to me. I was walking around the complex and this jerk in some work truck starts yelling at me "HEY YOU! I HATE FAT PEoPLE, YEA YOU" Now I had no intention of yelling back or feeding the troll but I did start walking towards him because I don't mind confronting jerks like this and embarrassing them back. I was just going to simply ask him why he hated me since he didn't know me and how counter productive him making fun of someone trying to get fit is but the ass drove of before I could get to him. I hope he lives here so I may get a chance to see him again.
diamondstar
Member
So due to adult peer pressure I have quietly turned into more of a runner than I planned. I did Beach to Bay in May, doing another local marathon relay this weekend, and was just signed up for Tough Mudder in October. First question is has anyone done the Tough Mudder? What kind of training did you do for it? I heard it is a pretty tough and can't help but be intimidated since my cardio sucks balls right now.
Secondly, I have been doing this program for about two months:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
Now while I love the strength I have gained, it is really affecting my running. The main problem is my back and legs. When I ran the Beach to bay, I took a week off from any leg work and that helped because I had no back pain or tightness while running. So I am thinking of taking out legs completely and focus on more cardio and just keep bench, OHP, Rows, and ab work.. Does that sound reasonable or will I take a big hit to my strength in legs by cutting it out completely?
Secondly, I have been doing this program for about two months:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
Now while I love the strength I have gained, it is really affecting my running. The main problem is my back and legs. When I ran the Beach to bay, I took a week off from any leg work and that helped because I had no back pain or tightness while running. So I am thinking of taking out legs completely and focus on more cardio and just keep bench, OHP, Rows, and ab work.. Does that sound reasonable or will I take a big hit to my strength in legs by cutting it out completely?
Ok folks, I started Convict Conditioning today. Doing it just to be doing something after still being burnt out a bit from doing heavy lifting for over a year.
Anyone have any experience with it, I'd love to get into some of the truly testing feats of strength (one arm chins and one arm push ups anyone?) I'm curious as to just how feasable it is to get to those levels of strength by doing the program in the book. I'm skeptical.
Anyone have any experience with it, I'd love to get into some of the truly testing feats of strength (one arm chins and one arm push ups anyone?) I'm curious as to just how feasable it is to get to those levels of strength by doing the program in the book. I'm skeptical.
fredrancour
Member
Cutting it out completely would probably be overkill. Keep one day, maybe two, a week and see how it feels.
justjustin
Member
(I'm beginning starting strength and I have a question about diet, just skip to the bottom if you don't want to read my life story.)
All right, so after a few months of bodyweights and slight modification of diet I noticed some decent results already. I decided to just go all out and join a gym today. I plan to follow the beginner workout in the OP and I have the Starting Strength book. I'll be taking notes tonight on how not to kill myself when doing barbell exercises. This thread has been extremely valuable so far, and I intend to really put it into practice.
My question this time is about diet. I am a pseudo-vegetarian. That means I am a vegetarian because everyone else in the house is, and for the time being I am too lazy to cook a full meal, but I am not opposed to eating meat. I've changed my diet a bit so it looks roughly like this:
breakfast: 1 hardboiled egg, 1 serving of greek yogurt
lunch: chicken/tuna sandwich on whole wheat flatbread-type stuff, 1 serving cottage cheese, 1 fruit, 1 vegetable. 1 1/2 servings of milk.
snack: 1 serving of almonds, maybe a serving of cheese
dinner: 3 servings of vegetables, a bean-rice dish, maybe another fruit. 1 1/2 servings of milk.
I want to make sure I get enough protein so my effort at the gym isn't a waste. What I get from this diet is roughly 80-90 grams of protein. Going by the lean body mass calculation in the OP I would need 115g of protein a day, although some people just do 1g per pound, which would be 160g a day.
I understand I need to eat more to make efficient progress, but I don't feel like counting calories. Is it wise to just aim for 115-160g of protein per day and skip the calorie counting? As a vegetarian who hates to cook and isn't picky about food, would it be best to simply add more cottage cheese, milk, eggs, chicken/tuna, and nuts in my diet for more protein? Any general tips?
Thanks in advance.
All right, so after a few months of bodyweights and slight modification of diet I noticed some decent results already. I decided to just go all out and join a gym today. I plan to follow the beginner workout in the OP and I have the Starting Strength book. I'll be taking notes tonight on how not to kill myself when doing barbell exercises. This thread has been extremely valuable so far, and I intend to really put it into practice.
My question this time is about diet. I am a pseudo-vegetarian. That means I am a vegetarian because everyone else in the house is, and for the time being I am too lazy to cook a full meal, but I am not opposed to eating meat. I've changed my diet a bit so it looks roughly like this:
breakfast: 1 hardboiled egg, 1 serving of greek yogurt
lunch: chicken/tuna sandwich on whole wheat flatbread-type stuff, 1 serving cottage cheese, 1 fruit, 1 vegetable. 1 1/2 servings of milk.
snack: 1 serving of almonds, maybe a serving of cheese
dinner: 3 servings of vegetables, a bean-rice dish, maybe another fruit. 1 1/2 servings of milk.
I want to make sure I get enough protein so my effort at the gym isn't a waste. What I get from this diet is roughly 80-90 grams of protein. Going by the lean body mass calculation in the OP I would need 115g of protein a day, although some people just do 1g per pound, which would be 160g a day.
I understand I need to eat more to make efficient progress, but I don't feel like counting calories. Is it wise to just aim for 115-160g of protein per day and skip the calorie counting? As a vegetarian who hates to cook and isn't picky about food, would it be best to simply add more cottage cheese, milk, eggs, chicken/tuna, and nuts in my diet for more protein? Any general tips?
Thanks in advance.
God, that looks delicious.
PSMF? That's hardcore! How's that going?
I've been doing cycles of it for close to year, taking the recommend breaks to regain any lose strength and mental well-being. I was around 40% ish body at a body weight of 285, and right now, I'm probably in the upper to mid 220's with a low 20% body fat.
I've been finding cycle of this diet easy to do. You just have to do the shit that the book says and the magic happens. It feels great to not have my FUPA panini press down on my balls anymore. In fact, it feels good not to have a FUPA in general.
How's thing with you?
Bam Bam Baklava
Member
How do guys feel about Creatine? Is it that necessary for a beginner type guy or should I stick with whey protein alone?
Spiritreaver
Member
I have to say, not being on a cut is awesome. Also that muscular guys thread is laughable.
RumblingRosco
Member
I've never had an issue with having excess fat, so I can't really comment on that from a personal level, but you're doing the right thing by not letting that shit stop you. Keep on walking/exercising/doing whatever it is you're doing and when you're a buff mofo you can kick the asses of anyone that says stupid shit like that.
sebajuNujabes
Member
Improving slowly but surely. I'm gonna try to stick it out with the OP's routine until January rolls around again.
My current stats:
Body-weight: 133
Squat: 230
Bench:155
Deadlift: 245
Press: 95
Almost all my lifts are at the intermediate standard, but I still need to EAT because I still weigh next to nothing. Freerunning on my off days sure doesn't help. Gonna double my milk intake or some shit. I think I want to put on 12 more pounds before the year is over.
My current stats:
Body-weight: 133
Squat: 230
Bench:155
Deadlift: 245
Press: 95
Almost all my lifts are at the intermediate standard, but I still need to EAT because I still weigh next to nothing. Freerunning on my off days sure doesn't help. Gonna double my milk intake or some shit. I think I want to put on 12 more pounds before the year is over.
Ah, forgot to say thank you btw. I've got a better idea of which row I want to use now.
cluxdeluxe
Banned
There is some good information in that book but I wouldn't center your workouts just around what it says. I don't even think it talks about muscle ups in that book.
FallingEdge
Member
How many calories are you consuming? I want to try it for 2 weeks but everyone seems to be consuming around 800-1k but there is no way I can eat that little and get enough protein.
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