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[Tashi]

Sounds tasty! I had a Greek or Mediterranean pizza from a pub. Good stuff, but not as good as homemade gets.

My wife has already noticed my effort to eat more. She noted when I was working on my second chicken breast after having had a 3/4 pound hamburger and salad that I had a look that what I was doing was work.

I may have to kick it up a notch later, but I'm hitting 3,500 - 4,000 calories. No need to go crazy this early in the game.

Whoa! That's a lot of food. I'm hitting about 3000-3400 each day. Which is about maintenance. Last time I really worked out before I started 3 weeks ago was a good amount of years ago so it's not taking much for my body to start taking effect.

I want to eat cleaner though. Often times it's late night and I've hit my protein and fats but still have calories to make up so I just have whatever really. I'd like to fill up my calories on more real food throughout the day and then if I have calories to snack it's a tiny amount and I can have some sugar free popsicles instead. (Like I did today) It's not cheap being on a diet like this lol

 

[sphinx]

after working out for the last 3 months and not doing any kind of dieting or refraining from eating any particular stuff, I can safely say what's the absolute WORST you can take to fuck up your progress and get flabby instantly.

ALCOHOL, drink booze and watch as your body turns into a mess the next day, and just 2 days ago it was decently solid.

not pizza, not ice cream, not macdonalds.

It's alcohol.

 

[Veezy]

after working out for the last 3 months and not doing any kind of dieting or refraining from eating any particular stuff, I can safely say what's the absolute WORST you can take to fuck up your progress and get flabby instantly.

ALCOHOL, drink booze and watch as your body turns into a mess the next day, and just 2 days ago it was decently solid.

not pizza, not ice cream, not macdonalds.

It's alcohol.

Well, if your tricky about it, you can actually use alcohol to help get rid of some water weight. You just have to treat it like a carb, diet wise (even thought it's really not), go hella low on the fat that day, and only have a few shots of straight liquor.

However, yes, alcohol can only be digested by the liver and is overall no bueno for you.

 

[OG Kush]

So the Runner's Knee issue is slowly improving, as I've been doing 30 minutes of elliptical cardio (with pretty decent intensity) for the past week or so. Stretching helps it too. We'll see how things go once school and the monastery-like series of staircases come into play, though.

There was something I did want to mention here, though. I decided for this month, I'm going to give intermittent fasting a try, in the efforts of breaking my current plateau. I know that IF isn't a magic bullet and you still have to eat clean as hell and work out hard, but I've been stuck at 230 for a while; and I never got below 222 even when I was cutting super hardcore. I'd like to see if constraining and altering my eating habits may yield some new results.

Any advice? I won't stop doing cardio because I need to improve my mile time (and I need to prepare my body for that); but weight training just gives me a fucking ridiculous appetite. Has anyone here had good success with only doing cardio for a cut, or is weight training necessary to not have nasty loose skin?

IF definitely broke my plateau as well. I was stuck for a while and I've been doing miniumum 17 hours a day, somedays even 18 or 19 hours. Occasionaly I'll throw in a 24 hour fast as well. Its working great, and allows me to cheat a little bit more as well.

Gonna have to take a week off squatting. My groin muscles were quite tender after my last workout (sharp pains if I moved the wrong way) due to squats. Thought it was healed up now but my right groin muscle was in pain again today while golfing.

What should I do instead? I'm doing Starting Strength. Also, how do I prevent this injury in the future? I don't have a proper squat coach so I can't really get a critique on my form. I currently do high bar squats because of extreme lack of shoulder flexibility.

record a video of you squatting if possible. I'm sure people here would be glad to give you some form tips.

 

[Silphonica]

Today I realised that, I cannot do OHP properly, at all. I really need help with it, it's such an important exercise too.

I can do 27.5kg on the smaller barbell, but doing the oly bar alone, I stuggle, I figure it's got to do with my form. With the smaller barbell, I have to jerk it into position. However with the oly bar, I just take it out of position from the squat rack. I gave up with OHP press w/ a barbell and went onto shoulder dumbbell press, but I'm pretty sure i'd be correct in saying, that is nowhere near as effective for building core strength (which is my goal at the minute).

Would you guys say there is an key factors I need to take into consideration when doing OHP?

In another note, I got over my squat-woes. Went from 55kg, to 60kg in two sessions. I simply wasn't pushing myself hard enough.

Edit: also saw a personal trainer in my gym, teach a guy in the gym how to squat badly. I'm by no means an expert, but watching someone pay to be taught 40% ROM was sickening.

 

[OG Kush]

Silphonica, they may be some use to use maybe? http://www.youtube.com/watch?v=muygfIwzDmw&feature=plcp

 

[I'm an expert]

I dunno why but I always power clean my ohp up..never take it off the rack. Just a weird habit I think I formed when I was young. Anyway, why not start off with seated ohp first? Maybe even use the smith a bit to learn the form and take advantage of it put on a bit of extra weight to build some strength. There's nothing wrong with dumbbell press, or even the press machine if you're trying to get your shoulders up. OHP's awesomeness comes from rocking everything below your neck, especially your core.

 

[Silphonica]

Silphonica, they may be some use to use maybe? http://www.youtube.com/watch?v=muygfIwzDmw&feature=plcp

Actually, that did help a little. I'll just need to keep working on it, I really wish I didn't go to the gym alone. Admittedly, I've been focusing on my squat and deadlift form so much I've neglected OHP quite a bit recently, but as i'm feeling very comfortable with those two now, it's time for my OHP to catch up, as the weight in relation to other exercises is really low.

 

[bro1]

after working out for the last 3 months and not doing any kind of dieting or refraining from eating any particular stuff, I can safely say what's the absolute WORST you can take to fuck up your progress and get flabby instantly.

ALCOHOL, drink booze and watch as your body turns into a mess the next day, and just 2 days ago it was decently solid.

not pizza, not ice cream, not macdonalds.

It's alcohol.

Your doing it wrong. If anything, the dehydration should have tightened you up a bit.

 

[Mr.City]

Today I realised that, I cannot do OHP properly, at all. I really need help with it, it's such an important exercise too.

I can do 27.5kg on the smaller barbell, but doing the oly bar alone, I stuggle, I figure it's got to do with my form. With the smaller barbell, I have to jerk it into position. However with the oly bar, I just take it out of position from the squat rack. I gave up with OHP press w/ a barbell and went onto shoulder dumbbell press, but I'm pretty sure i'd be correct in saying, that is nowhere near as effective for building core strength (which is my goal at the minute).

Would you guys say there is an key factors I need to take into consideration when doing OHP?

In another note, I got over my squat-woes. Went from 55kg, to 60kg in two sessions. I simply wasn't pushing myself hard enough.

Edit: also saw a personal trainer in my gym, teach a guy in the gym how to squat badly. I'm by no means an expert, but watching someone pay to be taught 40% ROM was sickening.

Have you read the 3rd edition of Starting Strength?

 

[Brolic Gaoler]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Also, 100 rep challenge has been posted.

http://www.t-nation.com/free_online_article/most_recent/100rep_challenge

Looks like it's an enhanced version of what I've been doing already. Might give this a spin.

 

[bro1]

Second home triathlon completed in 3 days.

 

[bro1]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Also, 100 rep challenge has been posted.

http://www.t-nation.com/free_online_article/most_recent/100rep_challenge

Looks like it's an enhanced version of what I've been doing already. Might give this a spin.

Awesome!

 

[Brolic Gaoler]

Second home triathlon completed in 3 days.

I'm confused, competing in 3 days or you did it in 3 days?

Awesome!

Thanks!

 

[SeanR1221]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Also, 100 rep challenge has been posted.

http://www.t-nation.com/free_online_article/most_recent/100rep_challenge

Looks like it's an enhanced version of what I've been doing already. Might give this a spin.

Raw strength right here. Congrats man

 

[Brolic Gaoler]

Raw strength right here. Congrats man

Thanks man, it's gotta be all the back work I'm doing. The funny thing is my shirts seem to be getting tighter in the chest, but not because my chest is getting any bigger, my back is getting big as hell.

 

[SeanR1221]

Thanks man, it's gotta be all the back work I'm doing. The funny thing is my shirts seem to be getting tighter in the chest, but not because my chest is getting any bigger, my back is getting big as hell.

Reading your progression is really inspiring. Seriously, reading about a lot of guys here is inspiring.

It's so weird eating more. Even if it's all clean, it's just weird to me. I'm sure I'll get used to it soon enough and see where I'm at in the beginning of February (13 months from when I started compound lifting). Exciting times.

 

[Brolic Gaoler]

Reading your progression is really inspiring. Seriously, reading about a lot of guys here is inspiring.

It's so weird eating more. Even if it's all clean, it's just weird to me. I'm sure I'll get used to it soon enough and see where I'm at in the beginning of February (13 months from when I started compound lifting). Exciting times.

Eat clean long enough and eating bad will seem disgusting to you, just be aware that if/when you go back to eating "dirty" it's habit forming very quickly.

Allow yourself those cheat meals and enjoy them, just don't fall back into that rut. I'm currently getting myself back out of it. I fell in after I got back from vacation, but I've only gained a few lbs (including vacation). I was also in a hurry to get my strength back though.

 

[SeanR1221]

Eat clean long enough and eating bad will seem disgusting to you, just be aware that if/when you go back to eating "dirty" it's habit forming very quickly.

Allow yourself those cheat meals and enjoy them, just don't fall back into that rut. I'm currently getting myself back out of it. I fell in after I got back from vacation, but I've only gained a few lbs (including vacation). I was also in a hurry to get my strength back though.

Yeah sushi buffet Saturday and labor day picnic yesterday. Back to the clean streak today

 

[ldcommando]

This is me, as of today:

Fitness protip: poor lightning in the environment and not using flash in your pics will do wonders for your physique.

 

[Swag]

Is that you Christian Bale?

 

[Khalifa Jayy]

Is that you Christian Bale?

Seriously haha

 

[Rice-Eater]

Is that you Christian Bale?

LOL, first thought that crossed my mind before I ever read your post. Impressive stuff physique though Idcommando. I aspire to get to your level someday, even if you benefited somewhat from the poor lighting. I know I do, makes me feel good. Then I go back to a well lit room and feel like shit

 

[Kyaw]

Back from a week holiday in which I did absolutely nothing but walking, might have lost about a kilogram but nothing to fuss over about.

Just learnt about the proper form for bench press and I've already broken the "plateau" I was having. Got to 80kg for deadlifts too. I feel good!

Also, anyone tried this? It tastes like unicorn tears in a glass. So good.

This is a high everything protein shake. It's thick, it's creamy, it's delicious. It's a great shake for someone looking to gain weight.

In a blender, mix:

• 1/2 cup oats
• 1/2 cup whole milk
• 1/2 cup half & half
• 1/8 cup peanut butter
• 1 scoop chocolate flavored whey protein
• 1 TB Honey
• 1 TB Nutella
• 1 Banana

Blend until smooth.

Here's the nutrient run down on Wolfram|Alpha[1] . (I can't get it to recognize whey powder but the one I use is 112 calories, 22 g protein.)
This is a modified recipe I originally got from svunt[2] [RIP], who claims he modified it from yet another fittitor. In fact, svunt makes a 2x version of this recipe. (!!)
As listed above, this shakes tops out at just over 900 calories. Though if you make each cup or tablespoon heaping, you can probably get it up to 1000.
I've found it's a tasty way to get in a lot of extra calories. Great following a workout or even as a meal replacement. It tastes like melted Reeses Pieces ice cream. So good.

Source

LOL, first thought that crossed my mind before I ever read your post. Impressive stuff physique though Idcommando. I aspire to get to your level someday, even if you benefited somewhat from the poor lighting. I know I do, makes me feel good. Then I go back to a well lit room and feel like shit

I know that feel.

 

[ldcommando]

LOL, first thought that crossed my mind before I ever read your post. Impressive stuff physique though Idcommando. I aspire to get to your level someday, even if you benefited somewhat from the poor lighting. I know I do, makes me feel good. Then I go back to a well lit room and feel like shit

Thanks, man. The idea now is to get bigger, I´m way too thin for my height. Will do a before/after 2 months from now to see if I´m going the right path.

 

[agrajag]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Also, 100 rep challenge has been posted.

You're a beast, man.



So squats are the only lift that I'm not progressing with. I think I'm going to start doing them twice a week now instead of once.

 

[BumRush]

Looked to mix up my shoulder workout and pulled one out of a recent M&F...did it yesterday and my shoulders are shot today...highly recommended if anyone's feeling stale:

*ALL REPS DONE WITH < 30 SECONDS REST BETWEEN*

Seated Lateral Raise: 4 Sets (20/17/14/11)
Seated Alternating DB Front Raise: 3 Sets (14/12/10)
Rear Delt Machine: 3 Sets (16/14/12)
Seated DB Press: 4 Sets (14/12/10/8)
Static Hold DB Front Raise: 2 Sets (FAILURE)

Great workout, keeps the heart rate going, constant burn...

 

[Mr.City]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Also, 100 rep challenge has been posted.

http://www.t-nation.com/free_online_article/most_recent/100rep_challenge

Looks like it's an enhanced version of what I've been doing already. Might give this a spin.

25? Holy fuck

 

[rando14]

Looked to mix up my shoulder workout and pulled one out of a recent M&F...did it yesterday and my shoulders are shot today...highly recommended if anyone's feeling stale:

*ALL REPS DONE WITH < 30 SECONDS REST BETWEEN*

Seated Lateral Raise: 4 Sets (20/17/14/11)
Seated Alternating DB Front Raise: 3 Sets (14/12/10)
Rear Delt Machine: 3 Sets (16/14/12)
Seated DB Press: 4 Sets (14/12/10/8)
Static Hold DB Front Raise: 2 Sets (FAILURE)

Great workout, keeps the heart rate going, constant burn...

Looks interesting. Personally I'd recommend replacing the front lat exercises with another side and a rear delt exercise. If you're doing any compound chest exercises at all (esp bench press), there's a really big chance your front delts are overdeveloped compared to the other two.

 

[Rice-Eater]

Just got back from my gym, and didn't do a single lift. That's because it was closed. I completely forgot it was Labor Day until I saw that sign, I feel pretty foolish now. Oh wells, I'll just have to readjust my workout from Mon/Wed/Sat to Tues/Thurs/Sat instead.

 

[MrOogieBoogie]

This is me, as of today:

Fitness protip: poor lightning in the environment and not using flash in your pics will do wonders for your physique.

Nice man, but post a pic of your face. You totally look like Christian Bale from what little I can see.

 

[ldcommando]

Only if you people mean I look like bale on the machinist. I´m thin now, but not that thin.

 

[I'm an expert]

Just got back from my gym, and didn't do a single lift. That's because it was closed. I completely forgot it was Labor Day until I saw that sign, I feel pretty foolish now. Oh wells, I'll just have to readjust my workout from Mon/Wed/Sat to Tues/Thurs/Sat instead.

Used to do this shit all the time at a gym that was closed like every other Wednesday or something. Can totally ruin your day.

 

[sphinx]

This is me, as of today.

About damn time somebody posted a pic of their results.

I don't understand why won't people show them once in a while. More than expecting praise, getting tips from more advanced gaffers could really be helpful. Besides, it is easier to give advice watching a picture than reading all sorts of numbers without any context.

and congrats ldcommando! your doing very well!

 

[SeanR1221]

Used to do this shit all the time at a gym that was closed like every other Wednesday or something. Can totally ruin your day.

I'm so glad my gym has good hours. Even open on Christmas eve, Easter, thanksgiving, etc.

My one old gym closed at 2 on Sundays. It was terrible.

 

[Esch]

NeoGAF Martial Arts Training Thread is up

for yall working on martial arts specific conditioning/weights

 

[Rice-Eater]

I'm so glad my gym has good hours. Even open on Christmas eve, Easter, thanksgiving, etc.

My one old gym closed at 2 on Sundays. It was terrible.

My gym is not 24/7 and is closed on Sunday, on Saturday it's only open til 2pm. So I have to make sure I'm up by 11 in the morning, get a meal in, and then go there and get out before they close at 2. Besides that, I'm also paying much more for it then I would if I had joined the really big gym in my town where everybody else goes. But I much prefer where I am now. It has everything I need and is only 5 minutes away from my house(compared to 20+traffic for the other place). And the place is pretty empty, with maybe 2-3 others in there besides me at most. I like feeling like I have the place to myself and don't have to wait to use equipment.

At the other gym, it was always jam packed and most of the stations would have a group of guys who would hog certain areas and stations. When one of them finishes their lift they would chit chat for a few minutes, and then the next guy would take his turn. It was a pain in the ass with the lack of space and equipment to use event though the place is kind of big with plenty of equipment. But like I said, this place(Planet Fitness) was the biggest and easily the most popular in town. And for a long time, I actually thought it was the only gym in town(yes, I live in a small town).

 

[Petrie]

Oh god. 2 days visiting family and going to the NYS fair, eating everything from fried oreas to Pizza Fritte and wine slushies. was glorious and I don't give a damn how bad it is for my macros. my blood glucose is a different story, but my metabolism can handle the rare binge.

I missed a day of my 5/3/1 unfortunately. Those who've done the program more, would you say I should just move everything back a day and catch up on the next '2 day rest' planned, or something else?

 

[Silphonica]

Have you read the 3rd edition of Starting Strength?

I haven't actually gotten round to buying the book. It's quite expensive, plus i'll even less time to actually read it.

 

[Petrie]

I haven't actually gotten round to buying the book. It's quite expensive, plus i'll even less time to actually read it.

isnt the ebook like $10?

 

[Brolic Gaoler]

Excellent workout today, bench is getting much stronger. Did 25 pullups in a row today (which I already mentioned), then finished with 120+ total pullups, ended my work set of bench at 325 for 5 reps, then did a bunch of heavy singles ending at 365 for one, then a bunch of other shit I'll have on fitocracy later. My back/chest are huge right now!

Edit: Link to my workout today.

https://www.fitocracy.com/entry/11933081/?invite_code=TE56M&source=share_workout&referrer=facebook

You're a beast, man.



So squats are the only lift that I'm not progressing with. I think I'm going to start doing them twice a week now instead of once.

I don't know about that, but thanks!

You could also try throwing in some higher rep work too, might help.

25? Holy fuck

Yuuuuup, decided to try for 30, didn't make it.

 

[bro1]

I'm confused, competing in 3 days or you did it in 3 days?



Thanks!

I did two tri on my own over a three day period. Tri one was Saturday, Sunday was just a swim, and today I did another

 

[sphinx]

eh, I came across this on FB, so I'll leave this funny interlude here

Spoiler

not quite fair, as we would have to wait until bieber is of the same age as the other guys to compare them. Bieber is guaranteed to turn into a beefcake when he reaches his mid 20's

 

[rando14]

Eh, regarding how girls perceive muscles, I've said it before and I'll say it again: Lift for yourself, not for girls.

 

[Minion101]

Eh, regarding how girls perceive muscles, I've said it before and I'll say it again: Lift for yourself, not for girls.

^ truth

 

[Imm0rt4l]

eh, I came across this on FB, so I'll leave this funny interlude here

http://i208.photobucket.com/albums/bb244/spheenx/399639_484298024916249_587855716_n.jpg[IMG]

[spoiler]not quite fair, as we would have to wait until bieber is of the same age as the other guys to compare them. Bieber is guaranteed to turn into a beefcake when he reaches his mid 20's[/spoiler][/QUOTE]

pic is bullshit imo. It's simply skewed in a way to shit on bieber is all.

If you're going to use Arnold as an ideal(he isn't) then that means that todays ideal is Phil Heath.

 

[Brolic Gaoler]

I did two tri on my own over a three day period. Tri one was Saturday, Sunday was just a swim, and today I did another

Ah, I thought they were one day things, but I don't know shit about them. I always just threw shotput and discuss.

pic is bullshit imo. It's simply skewed in a way to shit on bieber is all.

If you're going to use Arnold as an ideal(he isn't) then that means that todays ideal is Phil Heath.

In the 80s "arnold" was the "ideal" it was all big muscles, same with the 90s. It's not a linear progression, so no, today would not be Phil Heath. This is pretty spot on until it hits bieber.

Not that any of this matters.

 

[Man]

Holy shit, I just did 25 pullups in a row. Now THAT felt good.

Amazing. Congrats!

I did 10, then 7 then 6. It's the final part of the Beginners Full Body Monday routine from the OP and pull-ups is where I'm making the slowest progress (nothing changed since the week before).

I wonder if it would help to add another back exercise on Mondays after pull-ups?

 

[agrajag]

I don't know about that, but thanks!

You could also try throwing in some higher rep work too, might help.

Yeah, I think I'm definitely going to do that. Today, I tried squatting a weight that I did comfortably last week, and my form went to shit. I had to go back down. It was discouraging, although it might be one of those up and down things.

 

[Brolic Gaoler]

Amazing. Congrats!

I did 10, then 7 then 6. It's the final part of the Beginners Full Body Monday routine from the OP and pull-ups is where I'm making the slowest progress (nothing changed since the week before).

I wonder if it would help to add another back exercise on Mondays after pull-ups?

I'd be wary of adding much to the template, that said, pullups don't really count IMO. I'd do them before going to the gym for an "upper body" day, in fact, that's what I do.

Yeah, I think I'm definitely going to do that. Today, I tried squatting a weight that I did comfortably last week, and my form went to shit. I had to go back down. It was discouraging, although it might be one of those up and down things.

Best to be sure the form is good, because if you keep progressing with bad form, it will only end badly.