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[balddemon]

had my first midnight workout just now. pretty good actually, much better than some other works out i've done recently.

squatted 310x2x5. 3rd set wasn't gonna happen so i substituted with 2 breathing sets of 10 reps each at 225. that was hard shit lol. i'm fairly sure i can't squat any more weight without gaining some weight first. i've been stuck around this for a while.

pressed 105x3x5. decided to take it easy on here since my lower back was hella tight from squatting.

subbed hang cleans in for power cleans since i feel hang cleans contribute more to explosiveness. did 115x5x3. these make me exhausted.

 

[snoopen]

pbed 160kg deadlift with a PT patting me on the back afterwards.. feels good bro.

 

[Cromat]

Need your advice people.

I have started weightlifting relatively recently, about 3.5 months ago, with 3-4 sessions per week of pretty intense lifting (for my admittedly weak level).

Because I'm a newbie I managed to make good gains in that period - dramatic improvement in every exercise I did (except for overhead presses, can't progress much in that for some reason) and a appreciable improvement in my physique and posture.

However eating a lot in the last year has resulted in me developing quite a bit of a belly. I'm still skinny, 71 kg 181 cm, but the belly bothers me. I started watching what I eat about a month ago, completely cutting off soda and candy of all kinds. I've lost 1 kg during that period.

The problem is that I do virtually no cardio, both because I find it less enjoyable than lifting and also because I'm afraid it will hurt my mass gaining process. But I really need to get rid of that belly, at this point its a more serious aesthetic issue than lack of muscles.

What do you recommend? I don't go to the gym, I lift at home using my brothers equipment (which is quite extensive). Should I go running? How many times a week? For how long? At what intensity? I suck at it :/

Thanks for any advice guys

 

[abuC]

Did some sprints @ 5am this morning, felt great. Im going into overdrive on the weight loss now, will try cycling with a weight vest on, good or bad idea?

 

[despire]

Did some thinking yesterday and reminded myself of a fact I had almost forgotten.

Depending on your goals it's either that your training defines your diet or your diet defines your training. In my case my diet and need for some weight loss defines my training for now. One shouldn't try to mix to things that don't fit ie. don't try to combine a cut with a program that requires you to eat like a bear. If you want to cut/bulk you should use a program that works with it and not against it.

 

[HarryHengst]

Need your advice people.

I have started weightlifting relatively recently, about 3.5 months ago, with 3-4 sessions per week of pretty intense lifting (for my admittedly weak level).

Because I'm a newbie I managed to make good gains in that period - dramatic improvement in every exercise I did (except for overhead presses, can't progress much in that for some reason) and a appreciable improvement in my physique and posture.

However eating a lot in the last year has resulted in me developing quite a bit of a belly. I'm still skinny, 71 kg 181 cm, but the belly bothers me. I started watching what I eat about a month ago, completely cutting off soda and candy of all kinds. I've lost 1 kg during that period.

The problem is that I do virtually no cardio, both because I find it less enjoyable than lifting and also because I'm afraid it will hurt my mass gaining process. But I really need to get rid of that belly, at this point its a more serious aesthetic issue than lack of muscles.

What do you recommend? I don't go to the gym, I lift at home using my brothers equipment (which is quite extensive). Should I go running? How many times a week? For how long? At what intensity? I suck at it :/

Thanks for any advice guys

Cardio isnt the problem, your diet is. Apparently you are now eating at maintenance. Log every gram of food you eat for a week, so you know exactly how much you eat. Cut 500 calories from it, stick to it for a few weeks and see how that works.

 

[Brolic Gaoler]

New picture for the month. Starting to see some fat loss in my pictures now.

 

[Xun]

From this week I'm going to start toning up, but I'm not really sure where to start. Running I guess?

Probably looks pathetic to you guys, but this is the type of body I'm going to try and aim for:

 

[MjFrancis]

30 Seconds to Leanness
by Mike T. Nelson

Leptin travels up to the brain where it acts on receptors in the hypothalamus to inhibit appetite.

More leptin in your brain = less food intake.

[...]

A study done by Guerra et al. in 2011 looked at sprints as a leptin signaling mimetic.

[...]

Subjects had a series of muscle biopsies done over the course of the study and researchers found that a single session of sprint training showed alterations in leptin signaling. The sprints were jacking up leptin that, in theory, should get the waddling Walmart shoppers to start dropping fat.

However, this was not seen in the group that ingested glucose before their sprint. Only the fasted group saw leptin alterations.

It appears insulin may interfere with the leptin signaling to some degree. To quote the researchers directly:

"Altogether, these results indicate that sprint exercise performed under fasting conditions elicits signaling events similar to those described in the rodent skeletal muscle after leptin injections, i.e. sprint exercise under fasting conditions acts as a leptin signaling mimetic in human muscle. However, glucose ingestion before the sprint training exercise blunts this effect." (Guerra et al. 2011)

So it appears that fasted sprint training can pinch hit for leptin.

Forgive the ridiculous title, but this article was very informative concerning this neat effect of fasted high-intensity cardio. I've continued to sprint up stadium steps 2-3x/week for the past few months while fasted without the least bit of hunger to show for it. I've fasted for twelve hours by the time I sprint and I won't eat for another six hours afterwards. I'd even found that days where I've sprinted made fasting easier - these experiments on leptin signaling may have provided the why.

Just food for thought.

Also, because it's a T-Nation article...

 

[Cromat]

Cardio isnt the problem, your diet is. Apparently you are now eating at maintenance. Log every gram of food you eat for a week, so you know exactly how much you eat. Cut 500 calories from it, stick to it for a few weeks and see how that works.

I think I'm in a slight deficit because since I started watching what I eat (instead of drinking milk excessively to get bigger), I lost one kilogram of weight.

Do you think I can keep my current routine and cut calories and my belly will go away?
Will I be able to make any gains weightlifting with such a diet?

I know it's possible to make a diet which is protein rich and low on calories but it isn't really practical in my case :/

 

[Petrie]

I know it's possible to make a diet which is protein rich and low on calories but it isn't really practical in my case :/

Because?

 

[Cromat]

Because?

I eat lunch at work and with my family at dinner. So I don't have full control over my diet.

I eat relatively well - lots of vegetables and fruit, no soda or candies, very few junk, no oversized portions (I think).
It's an okay diet just not one that is tailored to gain muscle while losing fat, because my impression is that maintaining such a diet is expensive and time consuming.

 

[hawkshockey11]

From this week I'm going to start toning up, but I'm not really sure where to start. Running I guess?

Probably looks pathetic to you guys, but this is the type of body I'm going to try and aim for:

Doing the routine in the op will get you a very attractive body I assure you.

 

[BruceLeeRoy]

From this week I'm going to start toning up, but I'm not really sure where to start. Running I guess?

Probably looks pathetic to you guys, but this is the type of body I'm going to try and aim for:

Follow some of the guidelines in the OP and you will look better than that guy in no time.

I haven't been dropping in enough lately cause I have been just so slammed with work but the Wendler training regimen is continuing to give me great results.
Its been a little under a month and I have already gone up considerably in all areas especially bench and dead-lifts. Anyways I love it.

Thanks guys.

 

[Doodis]

From this week I'm going to start toning up, but I'm not really sure where to start. Running I guess?

Probably looks pathetic to you guys, but this is the type of body I'm going to try and aim for:

What is that guy's nipple drinking?

 

[kevo_huevo]

30 Seconds to Leanness
by Mike T. Nelson

interesting. before my sprint sessions i would guzzle some water and a heaping handful of almonds. i'll try sprinting today somewhat fasted (will have been about 4-5 hours since last meal)

 

[Xun]

What is that guy's nipple drinking?

Haha just noticed that!

I'll try and keep you guys posted! Also what would get rid of my slight double chin? Running? It really bothers me.

 

[Petrie]

Haha just noticed that!

I'll try and keep you guys posted! Also what would get rid of my slight double chin? Running? It really bothers me.

Eat less and better. It really is that simple.

 

[Xun]

Eat less and better. It really is that simple.

My diet isn't actually that bad nowadays, although I am going to make it even better.

I've never been fat, but the slight double chin bothers the hell out of me.

 

[Petrie]

My diet isn't actually that bad nowadays, although I am going to make it even better.

I've never been fat, but the slight double chin bothers the hell out of me.

If you have a double chin, you have too much bodyfat. You might not consider yourself fat, but that's the reality.

 

[youngplaya21]

Is there any course of action to take when plateauing? Currently stuck at around 140 lbs, and looking to keep up the steady increase that I have going with squats and deadlifts. Would focusing on a troube area help any? In my case, I'm starting to think my shoulders/chest are lagging behind my biceps/triceps, so would focusing more on shoulder/chest exercises help my actual bench, or should I just keep on deloading and be more patient?

 

[Veezy]

Is there any course of action to take when plateauing? Currently stuck at around 140 lbs, and looking to keep up the steady increase that I have going with squats and deadlifts. Would focusing on a troube area help any? In my case, I'm starting to think my shoulders/chest are lagging behind my biceps/triceps, so would focusing more on shoulder/chest exercises help my actual bench, or should I just keep on deloading and be more patient?

If you're truly plateauing, which means you've followed whatever program (that was designed properly) exactly and you're eating a caloric surplus, then you need to either switch to a more advanced program or, yes, deload and be patient.

If you've edited a program to do extra/different work or you're not eating enough then that's your problem.

 

[youngplaya21]

If you're truly plateauing, which means you've followed whatever program (that was designed properly) exactly and you're eating a caloric surplus, then you need to either switch to a more advanced program or, yes, deload and be patient.

If you've edited a program to do extra/different work or you're not eating enough then that's your problem.

Haven't edited anything from the OP program, but I wasn't able to eat with as much of a calorie surplus as I'd like, so I'll chalk it up to that. Thanks

 

[Mr.City]

From this week I'm going to start toning up, but I'm not really sure where to start. Running I guess?

Probably looks pathetic to you guys, but this is the type of body I'm going to try and aim for:

Read the OP, I guess?

squatted 310x2x5. 3rd set wasn't gonna happen so i substituted with 2 breathing sets of 10 reps each at 225. that was hard shit lol. i'm fairly sure i can't squat any more weight without gaining some weight first. i've been stuck around this for a while.

So why wasn't the 3rd set going to happen? Why aren't you gaining more weight? The final weeks of SS are usually the hardest and each set is going to feel impossible. I find that to be the program gets the most interesting.

I eat lunch at work and with my family at dinner. So I don't have full control over my diet.

I eat relatively well - lots of vegetables and fruit, no soda or candies, very few junk, no oversized portions (I think).
It's an okay diet just not one that is tailored to gain muscle while losing fat, because my impression is that maintaining such a diet is expensive and time consuming.

Sounds like someone hasn't done their research, and a so-so diet only gives so-so results.

Is there any course of action to take when plateauing? Currently stuck at around 140 lbs, and looking to keep up the steady increase that I have going with squats and deadlifts. Would focusing on a troube area help any? In my case, I'm starting to think my shoulders/chest are lagging behind my biceps/triceps, so would focusing more on shoulder/chest exercises help my actual bench, or should I just keep on deloading and be more patient?

I'm not sure if I"m reading this correctly, but are you saying that you are stuck at a bodyweight of 140 lbs?

And guys, if you're going to talk about losing weight and then say your diet is "okay," at least list what you're eating. Better yet, track it calorie for calorie for a week or so. The results might surprise you.

 

[dagZ]

gaf, I'm a skinny dude. I weight 160 and I'm about 6'1". I want to start working out or just exercising in general. No clue where to start. I have a blowflex like this . Should I get a gym membership to help start me on the path? possibly a trainer?

 

[HarryHengst]

gaf, I'm a skinny dude. I weight 160 and I'm about 6'1". I want to start working out or just exercising in general. No clue where to start. I have a blowflex like this . Should I get a gym membership to help start me on the path? possibly a trainer?

Yes, you should get a good gym. A PT, eh, most are pretty shitty, but if you're lucky and find a good one they can be helpful.

 

[FallingEdge]

dp

 

[FallingEdge]

Fuck it. After reading about PSMF, I will try it next week for about 2 weeks. Then I'm just gonna chill in July. I need it lol.

 

[Veezy]

Haven't edited anything from the OP program, but I wasn't able to eat with as much of a calorie surplus as I'd like, so I'll chalk it up to that. Thanks

Remember that as long as you're surplus isn't crazy and is primarily protein based you won't put on too much fat. I mean, some is unavoidable but it's not going to look terrible. Start small, maybe an extra 1000 calories a day with a minimum of 1-2g of protein per lb of body fat, take some pictures of yourself and track your numbers. Then, next month take more pictures, look at your lifts and compare.

Stay away from the scale. Pictures and the barbell don't lie, but aiming for a particular weight can drive you crazy and make a person do foolish things with their diet/training.

 

[Mr.City]

Fuck it. After reading about PSMF, I will try it next week for about 2 weeks. Then I'm just gonna chill in July. I need it lol.

If you're going do it, do it by the book. This isn't the type of diet where you'll want to fuck with it. To answer your early question, I take in about 1200 ish calories a day to the tune of about 215 or so grams of protein daily, aside from my weekly free meal and carb refeed.

Depending on your body fat, you may be a Category 1 or 2 dieter. If you're Cat 1, things are going to fucking suck for you, but you will notice the results.

 

[Cromat]

Sounds like someone hasn't done their research, and a so-so diet only gives so-so results.

I realize that, but I don't know what I should do now.
Will simply cutting calories make me lose my belly fat?
Can I keep weightlifting and make mass gains on a calorie deficit? It doesn't add up.

 

[HarryHengst]

I realize that, but I don't know what I should do now.
Will simply cutting calories make me lose my belly fat?
Can I keep weightlifting and make mass gains on a calorie deficit? It doesn't add up.

Yes you should keep lifting, no you wont be making as much gains and depending on how many calories you cut you might have to scale your lifts back until you are done cutting.

And yes, if you cut and burn more calories than you eat you will lose fat. It might take a while for your belly fat to dissappear though, because you will lose fat everywhere on your body.

 

[OG Kush]

30 Seconds to Leanness
by Mike T. Nelson

Forgive the ridiculous title, but this article was very informative concerning this neat effect of fasted high-intensity cardio. I've continued to sprint up stadium steps 2-3x/week for the past few months while fasted without the least bit of hunger to show for it. I've fasted for twelve hours by the time I sprint and I won't eat for another six hours afterwards. I'd even found that days where I've sprinted made fasting easier - these experiments on leptin signaling may have provided the why.

Just food for thought.

Also, because it's a T-Nation article...

Interesting, also does anyone know how many hours it takes for ones body to get into a fasted state?

 

[FallingEdge]

If you're going do it, do it by the book. This isn't the type of diet where you'll want to fuck with it. To answer your early question, I take in about 1200 ish calories a day to the tune of about 215 or so grams of protein daily, aside from my weekly free meal and carb refeed.

Depending on your body fat, you may be a Category 1 or 2 dieter. If you're Cat 1, things are going to fucking suck for you, but you will notice the results.

Yeah, I'm def Cat 1 and will try to shoot for 1200-1300 ish calories with around 220g/protein. I'm concerned that I should be eating more protein and based off the book, I need to be eating around 260-280. I know it says that calories don't matter but I can't shake off that feeling that I would be eating too much.

 

[Cromat]

Yes you should keep lifting, no you wont be making as much gains and depending on how many calories you cut you might have to scale your lifts back until you are done cutting.

And yes, if you cut and burn more calories than you eat you will lose fat. It might take a while for your belly fat to dissappear though, because you will lose fat everywhere on your body.

So should I not bother with cardio and just focus on a good diet and appropriate lifting?

 

[youngplaya21]

I'm not sure if I"m reading this correctly, but are you saying that you are stuck at a bodyweight of 140 lbs?

And guys, if you're going to talk about losing weight and then say your diet is "okay," at least list what you're eating. Better yet, track it calorie for calorie for a week or so. The results might surprise you.

That my bench press weight. Anymore than that and I struggle to finish my reps. And if it helps, my general intake for the day is at least 3000 calories, 250g carbs, and 180g protein. The protein and carbs aren't a problem, but even reaching the 3k mark is tough as hell, since I don't really have the $$$ to buy much more food. I do the usual tricks like adding shredded cheese and oil to everything, though. My calorie intake is essentially random as hell. Some days I easily reach 4k, while others I barely hit the 3k mark.

Remember that as long as you're surplus isn't crazy and is primarily protein based you won't put on too much fat. I mean, some is unavoidable but it's not going to look terrible. Start small, maybe an extra 1000 calories a day with a minimum of 1-2g of protein per lb of body fat, take some pictures of yourself and track your numbers. Then, next month take more pictures, look at your lifts and compare.

Stay away from the scale. Pictures and the barbell don't lie, but aiming for a particular weight can drive you crazy and make a person do foolish things with their diet/training.

Thanks for the advice! In your opinion, what would a crazy surplus be for me (6' 175 lbs if that helps)?

 

[blackflag]

So tired of cutting. I was still able to progress my lifts from September until recently and now things suck.

My most important goal is to get to around 12% so I'm sticking with it but I hate not progressing on my lifts.

Dropped 80 lbs total since September, gained at least 20 lbs in muscle. Noob gains since I haven't lifted in about 8 years.

I'm at 231 now and about 21-23% bf so i still have a ways to go.

310lb -> 231
46inch waist ->34-36
Over 40%bf ->21-23%

Bench - 250 3x5
Deadlift 370 1x5
Squat 270 3x5 (was 300 till I jacked my back up doing something else)
OHP 160 3x5
Pendlay Row 225 3x5

I don't think I'm going to get stronger for awhile. Just going to keep it where it's at till i'm done I guess.


I'm eating 2,200-2,300 cals per day and that should be over a 1k deficit but I'm trying to speed this up a bit more.

I should be able to start a clean bulk in October or November if things go right. Perfect time for it actually.

 

[SeanR1221]

What's better for a cut (with some evidence to back it up)

Longer low intensity cardio sessions or hitt?

My diet has been pretty consistent.

2 eggs one egg white, two pieces of bacon for breakfast.

Lunch either 6oz of chicken or a can of tuna, usually ontop of a bed of romain with either a couple cups of broccoli or two hardboiled eggs.

Dinner is always a meat. Chicken, chicken sausages, steak, pork, etc. with 2-3 cups of vegetables (green beans, peppers, asparagus).

I don't usually snack. If I do, whey mixed with water.

No soda, just beer an coffee. I'm down like 3 pounds in 4 weeks.

 

[Mr.City]

Yeah, I'm def Cat 1 and will try to shoot for 1200-1300 ish calories with around 220g/protein. I'm concerned that I should be eating more protein and based off the book, I need to be eating around 260-280. I know it says that calories don't matter but I can't shake off that feeling that I would be eating too much.

I just told you to not fuck with the diet, and you're already fucking with the diet. The reason you're eating so much protein is because you such low body fat already.

That my bench press weight. Anymore than that and I struggle to finish my reps. And if it helps, my general intake for the day is at least 3000 calories, 250g carbs, and 180g protein. The protein and carbs aren't a problem, but even reaching the 3k mark is tough as hell, since I don't really have the $$$ to buy much more food. I do the usual tricks like adding shredded cheese and oil to everything, though. My calorie intake is essentially random as hell. Some days I easily reach 4k, while others I barely hit the 3k mark.

1. Get your diet straight
2. Have you tried microloading your bench? And by struggle, do you mean not actually finishing the reps?

 

[blackflag]

So should I not bother with cardio and just focus on a good diet and appropriate lifting?

I did cardio at the beginning of my weight loss but I decided it wasn't helping much once my body got used to it. I stopped it all for a few months and that was true. It had no effect. I recently added some back in for cardiovascular health just 2 times a week.

 

[blackflag]

What's better for a cut (with some evidence to back it up)

Longer low intensity cardio sessions or hitt?

My diet has been pretty consistent.

2 eggs one egg white, two pieces of bacon for breakfast.

Lunch either 6oz of chicken or a can of tuna, usually ontop of a bed of romain with either a couple cups of broccoli or two hardboiled eggs.

Dinner is always a meat. Chicken, chicken sausages, steak, pork, etc. with 2-3 cups of vegetables (green beans, peppers, asparagus).

I don't usually snack. If I do, whey mixed with water.

No soda, just beer an coffee. I'm down like 3 pounds in 4 weeks.

It sounds like you are doing low carb. If that is the case, stick with low intensity cardio. Just remember that your diet and lifting are much more important than your cardio.

Sorry, I don't have links for evidence but with low carb, you really want to save your glycogen for lifting. HIIT will burn it off and can also put you into gluconeogenesis

 

[youngplaya21]

1. Get your diet straight
2. Have you tried microloading your bench? And by struggle, do you mean not actually finishing the reps?

1. Noted. Definitely plan on getting at least 3500 calories consistently by next week
2. Yes, I'm not able to finish the reps. I barely irk by doing 140lbs: anymore and i'd be lucky to finish the second rep of 5, let alone start the 3rd. And I'm not sure what micro loading is, but I have dropped the weight down and started working my way back up (after working to that limit the first time, I dropped to 80 lbs and started over, adding 5-10 lbs everytime I went back). It's just weird, because everyone else has been steadily increasing with no real problems

 

[Xun]

If you have a double chin, you have too much bodyfat. You might not consider yourself fat, but that's the reality.

Fair enough.

People wouldn't think of me as being fat, but I do have a little bit here and there (nothing major though, and I'm not heavy at all).

Read the OP, I guess?

I'm going to make my way through it now.

 

[SeanR1221]

It sounds like you are doing low carb. If that is the case, stick with low intensity cardio. Just remember that your diet and lifting are much more important than your cardio.

Sorry, I don't have links for evidence but with low carb, you really want to save your glycogen for lifting. HIIT will burn it off and can also put you into gluconeogenesis

Thanks for the advice. I appreciate it.

 

[balddemon]

So why wasn't the 3rd set going to happen? Why aren't you gaining more weight? The final weeks of SS are usually the hardest and each set is going to feel impossible. I find that to be the program gets the most interesting.

last rep of the 2nd set my core just about collapsed in on itself. not gaining more weight i guess cuz i'm not eating enough. i've gained 10-13lbs since starting the program and am 2 pounds shy of my goal weight of 180.

i should also mention i still haven't gotten a belt. that's gonna have to wait until i get a job.

 

[Mr.City]

last rep of the 2nd set my core just about collapsed in on itself. not gaining more weight i guess cuz i'm not eating enough. i've gained 10-13lbs since starting the program and am 2 pounds shy of my goal weight of 180.

i should also mention i still haven't gotten a belt. that's gonna have to wait until i get a job.

A belt would really help. I could see you getting into the 340s with one.

 

[Syphon Filter]

Is it true that you shouldn't stretch before exercising? I heard some say yes and some say no. What do you guys think?

 

[bjb]

Is it true that you shouldn't stretch before exercising? I heard some say yes and some say no. What do you guys think?

I do a light stretch before working my legs. Mostly because of my bad knees. Likewise before shoulders, I'll take light free weights and work out my rotator cuff. Mostly a precautionary thing.

 

[despire]

Interesting, also does anyone know how many hours it takes for ones body to get into a fasted state?

There was some picture somewhere demonstrating this but general rule is that around 16hr mark your body is burning (hopefully) almost entirely fat. The farther it gets from your last meal the more efficiently your body burns fat and apparently 12-16hrs is the magic number.

Edit:
Found it:

http://rippedbody.jp/when-not-to-do-cardio/

 

[newjeruse]

Is it true that you shouldn't stretch before exercising? I heard some say yes and some say no. What do you guys think?

Dynamic stretches are a good way of preparing for a workout.