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[Petrie]

Yes, yes, I've angered the textbook gods. Forgive me. I get it, you guys want the all around total package of strength and health and looks and clean. But this guy wanted to lose some weight, went at it for 3 months, failed, and felt frustrated about it. Notice I didn't tell him to starve himself and run 20 miles a day, I told him if he values his weight loss above his other gains, he can achieve that goal first by doing x, y, and z. Then if he wants to rebuild his strength/muscle he's free to do it with whatever e-book he likes.

The issue is you bring in a mentality that goes against everything this thread is supposed to represent. This is not a thread for eating disorders, or unhealthy diets, or any of that nonsense. It is a fitness thread. Nothing about 1000 calories a day along with both weight lifting and cardio promotes anything even remotely resembling fitness.


Also, unless you were regularly getting blood work and exams done during this training, you can not assess whether you were as healthy as you claim. There are a number of things under the surface.

 

[I'm an expert]

The issue is you bring in a mentality that goes against everything this thread is supposed to represent. This is not a thread for eating disorders, or unhealthy diets, or any of that nonsense. It is a fitness thread. Nothing about 1000 calories a day along with both weight lifting and cardio promotes anything even remotely resembling fitness.

Actually nevermind, reading the below post is true. I won't go out of my way to prove something that really can't be recommended generally across the board. I gave a different perspective to Sean, he obviously didn't care for it, so worry not fitness gaf.

 

[twofold]

My experience with super low calorie diets was horrible. I went from about 350lbs > 210 eating fairly well and exercising but to lose the last of my stomach fat, I went onto a 1300 calorie per day diet. The result? I became incredibly skinny fat, I was constantly ill, my body temperature lowered to unhealthy levels, my hair became brittle and I felt lethargic all the time.

I'm sure super low calorie diets work for some people but they can do a lot more harm than good for others.

 

[Enco]

What's going on with this guy's mid section?

Looks fucking horrendous.

 

[spacerumsfield]

Good look retaining quality muscle mass while on ~1,000 calories a day. The Auschwitz Diet might work for people on "big boy supplements" that will ensure they preserve muscle, but even then it is hell mentally. There's no reason a normal human being can't have some discipline and do a slight caloric deficiency diet while gradually ramping up cardio and get to where they want to be.

 

[I'm an expert]

Also, unless you were regularly getting blood work and exams done during this training, you can not assess whether you were as healthy as you claim. There are a number of things under the surface.

I shit you not, I was actually going to the doctor regularly for a pre-existing medical condition that was unrelated (a type of cancer). Clean bill of health every time..minus the cancer. =(

Good look retaining quality muscle mass while on ~1,000 calories a day. The Auschwitz Diet might work for people on "big boy supplements" that will ensure they preserve muscle, but even then it is hell mentally. There's no reason a normal human being can't have some discipline and do a slight caloric deficiency diet while gradually ramping up cardio and get to where they want to be.

If 1000 is an Auschwitz Diet.. I'd love to know what they'd call my diet haha. Zero supplements, pretty much 0 zero protein as well. I kept muscle mass on fairly easily though strength was obviously down the drain. Still, the person I was recommending this to does not have "mass", just a bit of extra fat he'd like to kill.

 

[Violater]

No fucking way I can eat anything less than 1800 and go to the gym, fuck that

.

For me I think it will be a slow and steady pace of strength training and proper diet which by the fucking way I think is pretty good and I don't eat shit if you have read any of my posts further back in the thread you would know. /rant

As for me I know that I am genetically slim for the most part, my job which has me sitting on my ass all day plus 2 years of graduate study is to blame for my lack of meaningful physical activity over the years.

Right now I am going to try and fit in some more cardio into my workout while I figure new and interesting ways to increase my protein and necessary macros (whatever the hell those may be) intake.

 

[spacerumsfield]

If 1000 is an Auschwitz Diet.. I'd love to know what they'd call my diet haha. Zero supplements, pretty much 0 zero protein as well. I kept muscle mass on fairly easily though strength was obviously down the drain. Still, the person I was recommending this to does not have "mass", just a bit of extra fat he'd like to kill.

The Dachau Diet? lol

1. Let's look at the people who regularly lose weight + retain muscle and garner some insights -- bodybuilders. I think it's the most appropriate place to look in this instance, as you have a sample size of tens of thousands -- everybody who has competed and gotten into single digit bodyfat while preserving muscle all these years (decades). Among our sample, people generally don't do ~1,000 diets, and if they do, it's only when they have chemical assistance.

2. I'd be curious to see how you kept track of your muscle mass; hopefully it wasn't a subjective measure like the mirror. Your strength decreasing significantly doesn't point toward muscle retention.

3. Your yourself say that when you applied these methods you "stay[ed] around 69kg". Our friend here wants to lose a fair amount of weight, not maintain. So your personal experience doesn't seem relevant.

4. Anyway, I'm sure the diet you followed has utility in specific circumstances, and I am not attacking it. It's just rather clear that this isn't one of those circumstances.

 

[kylej]

Shredded my underwear today while squatting. Thought it was my new workout shorts at first but it wasn't.

A little distracting when you're in the hole and all of a sudden you hear stitches ripping lol

 

[SeanR1221]

Shredded my underwear today while squatting. Thought it was my new workout shorts at first but it wasn't.

A little distracting when you're in the hole and all of a sudden you hear stitches ripping lol

Yup, been there. Ruined two pairs boxers. I bought a pack of large sized ones I just wear for squats.

 

[I'm an expert]

The Dachau Diet? lol

1. Let's look at the people who regularly lose weight + retain muscle and garner some insights -- bodybuilders. I think it's the most appropriate place to look in this instance, as you have a sample size of tens of thousands -- everybody who has competed and gotten into single digit bodyfat while preserving muscle all these years (decades). Among our sample, people generally don't do ~1,000 diets, and if they do, it's only when they have chemical assistance.

2. I'd be curious to see how you kept track of your muscle mass; hopefully it wasn't a subjective measure like the mirror. Your strength decreasing significantly doesn't point toward muscle retention.

3. Your yourself say that when you applied these methods you "stay[ed] around 69kg". Our friend here wants to lose a fair amount of weight, not maintain. So your personal experience doesn't seem relevant.

4. Anyway, I'm sure the diet you followed has utility in specific circumstances, and I am not attacking it. It's just rather clear that this isn't one of those circumstances.

This is a fine response. I appreciate all your points. I can say though that I do chuckle that people think 1000 cal diets are low. The difference, for me at least, between a 1500 or 1000 diet is a protein shake. I was at negative calories and still running endlessly for a portion of my training, but at this point I'm willing to concede this was a personal anomaly.

In regards to muscle mass and my weight, I started my training at about 90kg while bodybuilding. 69kg was my weight when I ran my first marathon after about 7 months of training, but I had achieved sub 75 by the 4th month, which was December if I recall correctly. I can't provide much proof other than photo comparisons but I wasn't into recording progress back then, not that I'd bother posting them anyway. =P

Again, one poster tried a very textbook style of weightloss for 3 months and didn't like the results. The only thing I'm suggesting to him, based solely off personal experiences, is cut down a bit more energy and up the cardio. He's not a giant bodybuilder risking massive muscle loss, nor is he a frail skeleton who'd diet with any less sustenance and any more exercise. He just wants to lose a few extra lbs.

 

[deadbeef]

You can't wear boxers while during squats. They will just rip. I only wear boxers to sleep in anymore.

 

[kylej]

Do you wear briefs when squatting?

 

[Petrie]

This is a fine response. I appreciate all your points. I can say though that I do chuckle that people think 1000 cal diets are low. The difference, for me at least, between a 1500 or 1000 diet is a protein shake.

You see it as a protein shake. Others see it as 2 or 3 chicken breasts along with some veggies or rice. It's a huge difference.

 

[Rice-Eater]

I wear boxer briefs, no problems for me when I squat.

 

[I'm an expert]

You see it as a protein shake. Others see it as 2 or 3 chicken breasts along with some veggies or rice. It's a huge difference.

I can put all that stuff in my shakes. >.>;

 

[deadbeef]

Do you wear briefs when squatting?

Briefs or boxer briefs absolutely.

 

[MjFrancis]

The only crash diet I would recommend would be Lyle McDonald's protein-sparing modified fast (PSMF). Even then, only to someone who was pretty fitness conscience and fully understood the repercussions.

Also, I feel like I got hit by truck. Just on the traps and shoulders, but that's what swinging an axe for a few hours will do to you after deadlifts, pull-ups and Kroc rows. I ate heartily this morning for my recovery: two eggs benedict, two sausage links, two pieces of bacon, two pieces of french toast, some hash browns and some home fries. It's not what I'll typically eat on an off day, but what can I say. Week three of my 5/3/1 wave begins with pressing and I'll be dammed if I let that suffer much more than it will already for Friday's high volume.

 

[mr stroke]

Do you wear briefs when squatting?

briefs are the only way to roll while working out-for squatting, running, cycling, etc..

 

[mooooose]

Whats the opinion on frozen precooked grilled chicken? I got some from trader joes and so far they are pretty godly.

 

[OG Kush]

Whats the opinion on frozen precooked grilled chicken? I got some from trader joes and so far they are pretty godly.

take a look at the nutrients on the back. if it looks good then whats to worry about? They may be high in sodium? If you drink a lot of water and workout regularly I doubt the sodium will make a difference.

 

[Spiritreaver]

You're supposed to take about 80% of whst you think your 1rm is and do as many reps of that as you can then calculate your 1rm off of that.

Do that then start a new cycle. Also, it will be light at first, don't change it enjoy it while it lasts because things get tough later.

And yeah, get the book.

Read this

Thanks guys!

EDIT: It really pisses me off that so many good fitness books aren't on Kindle. Like what the fuck?

 

[Brolic Gaoler]

So I started IF (not exactly to the T) last week. Basically I'm just not eating for 16 hours, but not adhering to the "this much this time and this much that time" or the use of BCAAs.

It might just be placebo, but I much more enjoy working out with nothing in my stomach and I "seem" stronger than when I eat before hand.

This could all just be in my head, but I'll see how it goes.

Also did hang cleans and front squats today, then went for a run. It's gonna take a while to get used to cleans.

 

[Petrie]

I can put all that stuff in my shakes. >.>;

Gross. lol

 

[Dany]

I'm guessing your form is off, you're not warming up properly, and you're not used to running this much. Take a break for a day or two and work on your form. Form is key while running. It's really amazing how far a person can run when your running form is fluid.

I run frequently, in the gym its 3.5 miles or when I go outside its around 7. I stretch and walk before I run, I am pretty sure my form is decent. It is probably because I'm not warming up properly, imo now that I think about it.

 

[Spiritreaver]

Also did hang cleans and front squats today, then went for a run. It's gonna take a while to get used to cleans.

How'd you like the taste of them? I really want to start doing cleans and introducing myself to them.

 

[reilo]

What's a good number of dips to shoot for before attempting to do them weighted?

So I started IF (not exactly to the T) last week. Basically I'm just not eating for 16 hours, but not adhering to the "this much this time and this much that time" or the use of BCAAs.

It might just be placebo, but I much more enjoy working out with nothing in my stomach and I "seem" stronger than when I eat before hand.

This could all just be in my head, but I'll see how it goes.

It took a few weeks to adjust to IF, but I think am better for it now. I lost a few pounds but I already regained them at a much leaner pace and am adding more mass from where I was, but without feeling bloated or seeing excess around my waist.

Also did hang cleans and front squats today, then went for a run. It's gonna take a while to get used to cleans.

How'd you like the taste of them? I really want to start doing cleans and introducing myself to them.

Hang cleans are awesome. I do hang clean & jerks as part of my routine every session. It's a very difficult and technical lift, but it's easily the most satisfying of them all, imo.

 

[Brolic Gaoler]

How'd you like the taste of them? I really want to start doing cleans and introducing myself to them.

They seem fine, I'm doing them more for explosiveness training and upper back work. I don't necessarily like them yet, but it's gonna take a while to get them down.

What's a good number of dips to shoot for before attempting to do them weighted?



It took a few weeks to adjust to IF, but I think am better for it now. I lost a few pounds but I already regained them at a much leaner pace and am adding more mass from where I was, but without feeling bloated or seeing excess around my waist.





Hang cleans are awesome. I do hang clean & jerks as part of my routine every session. It's a very difficult and technical lift, but it's easily the most satisfying of them all, imo.

1. 3 sets of 20 at body weight IMO (I'm just now there).

2. I like not eating anything in the morning for that reason, I feel a less swollen and it gives me more freedom later in the day to eat.

3. I doubt I will ever mess with the jerk part since I already to a lot on OHP, I can see cleans being a staple eventually though.

 

[reilo]

They seem fine, I'm doing them more for explosiveness training and upper back work. I don't necessarily like them yet, but it's gonna take a while to get them down.

The explosion out of the pocket into a shrug and full extension is by far the most important part of a clean.

1. 3 sets of 20 at body weight IMO (I'm just now there).

Cool. I did 2x12 earlier (unassisted).

2. I like not eating anything in the morning for that reason, I feel a less swollen and it gives me more freedom later in the day to eat.

3. I doubt I will ever mess with the jerk part since I already to a lot on OHP, I can see cleans being a staple eventually though.

I do the jerk part because I tend to work out during my lunch hour, and hang clean and jerks kill two birds in one stone for me. Plus it becomes a tougher lift and more satisfying lift.

 

[Petrie]

Do you guys think that while I'm not doing deads and chins, making 5/3/1 a 3 day a week affair instead, it'd be too much to add front squats and lunges on the day I'll be squatting? Or maybe just keep the 4th day and add those on that day? I know without deads for a bit I'll be slacking on my progress, and would prefer to keep progressing as much as possible. Don't want to overdo it obviously and negate progress, but I know it's unlikely I'll ever overtrain. Thoughts?

 

[Brolic Gaoler]

The explosion out of the pocket into a shrug and full extension is by far the most important part of a clean.



Cool. I did 2x12 earlier (unassisted).



I do the jerk part because I tend to work out during my lunch hour, and hang clean and jerks kill two birds in one stone for me. Plus it becomes a tougher lift and more satisfying lift.

1. Yeah, I was just doing hang cleans though and I know for a few I was doing more of a reverse curl until I forced my elbows out to the side and locked my arms until the jump.

2. That's good the 3x20 thing isn't "written" anywhere, that's just my bench mark.

3. That's completely understandable, but I also doubt I would ever do that or snatches due to the lack of bumper plates.

Do you guys think that while I'm not doing deads and chins, making 5/3/1 a 3 day a week affair instead, it'd be too much to add front squats and lunges on the day I'll be squatting? Or maybe just keep the 4th day and add those on that day? I know without deads for a bit I'll be slacking on my progress, and would prefer to keep progressing as much as possible. Don't want to overdo it obviously and negate progress, but I know it's unlikely I'll ever overtrain. Thoughts?

I'd just do higher rep front squats on the 4th day with lunges etc.

 

[reilo]

1. Yeah, I was just doing hang cleans though and I know for a few I was doing more of a reverse curl until I forced my elbows out to the side and locked my arms until the jump.

Yep. Gotta get into "scarecrow" part and then snap your elbows out in front. Easily the most technical lift of them all.

2. That's good the 3x20 thing isn't "written" anywhere, that's just my bench mark.

Seems like a reasonable goal.

3. That's completely understandable, but I also doubt I would ever do that or snatches due to the lack of bumper plates.

Yeah, I could have used some chalk on my hang clean & jerks today, but alas, commercial gym....

 

[Brolic Gaoler]

Yep. Gotta get into "scarecrow" part and then snap your elbows out in front. Easily the most technical lift of them all.



Seems like a reasonable goal.



Yeah, I could have used some chalk on my hang clean & jerks today, but alas, commercial gym....

I finally said fuck that shit and got a 1lb box of chalk. It's coming with me next Wednesday for deadlifts.

Edit: Oh, and these Rehband 7mm knee sleeves are awesome. It felt like a sauna was going in each of my knees. Fucking amazing and comfortable as hell.

 

[Petrie]

I'd just do higher rep front squats on the 4th day with lunges etc.

Maybe I'll just swap out deads in the program with front squats for the time being.

 

[Brolic Gaoler]

Maybe I'll just swap out deads in the program with front squats for the time being.

I'd still do leg curls and any other hamstring oriented lift you can while you're away.

 

[Petrie]

I'd still do leg curls and any other hamstring oriented lift you can while you're away.

Oh definitely, I just meant for the purposes of figuring out the reps on front squats. I'll definitely hit my hamstrings as best as I can. Any other specific lifts/machines I should hit?

 

[Escape Goat]

So I stopped working my traps because I was getting pain whenever I'd bend. Turns out it is my damn bed has a spring lose. Ugh, a week wasted.

I wonder if its my bed that screwed up my back. I'm going to flip my mattress around and see if it feels any different. I hadn't thought of that.

 

[Brolic Gaoler]

Oh definitely, I just meant for the purposes of figuring out the reps on front squats. I'll definitely hit my hamstrings as best as I can. Any other specific lifts/machines I should hit?

Try light RDL and good mornings if you can manage them. GHR and Reverse hyper if possible.

I wonder if its my bed that screwed up my back. I'm going to flip my mattress around and see if it feels any different. I hadn't thought of that.

Probably all that fapping over FallingEdge.

Cut back a little and see if that helps!

 

[Petrie]

Try light RDL and good mornings if you can manage them. GHR and Reverse hyper if possible.



Probably all that fapping over FallingEdge.

Cut back a little and see if that helps!

good mornings I had no problem with. the entire issue seems to be pulling motions on my neck/traps, the deadlift is just an unfortunate victim.

 

[Escape Goat]

Try light RDL and good mornings if you can manage them. GHR and Reverse hyper if possible.



Probably all that fapping over FallingEdge.

Cut back a little and see if that helps!

FallingEdge deserves no less. Maximum fappage.

 

[Brolic Gaoler]

FallingEdge deserves no less. Maximum fappage.

The tissue industry thanks you, and fitness-gaf salutes you.

good mornings I had no problem with. the entire issue seems to be pulling motions on my neck/traps, the deadlift is just an unfortunate victim.

Sounds like a muscle strain more than anything. Have you tried icing your neck/upper back?

 

[Petrie]

Sounds like a muscle strain more than anything. Have you tried icing your neck/upper back?

I've been using heat. Will try ice tonight.

Theres almost a kink on that side when I rub the back of my neck, that i don't feel on the other side. Could just be my imagination though.

 

[Mully]

I'm going to try some Good Mornings next week. I'll probably add it to my back routine.

 

[Brolic Gaoler]

I'm going to try some Good Mornings next week. I'll probably add it to my back routine.

Start low, way low, and when you think it's too low, go even lower.

Maintain the arch in your low back, if it breaks down you've gone too far. Don't bend at the waist, lean back with your ass a slight bend in the knees is fine. Control the weight with your hips/glutes and hams. High reps is a must 8+.

If you already knew all this, ignore me.

 

[SeanR1221]

Start low, way low, and when you think it's too low, go even lower.

Maintain the arch in your low back, if it breaks down you've gone too far. Don't bend at the waist, lean back with your ass a slight bend in the knees is fine. Control the weight with your hips/glutes and hams. High reps is a must 8+.

If you already knew all this, ignore me.

You are always a good video resource, got any on these? I'm up to 120 and want to get my form down before venturing into plate territory.

 

[Brolic Gaoler]

You are always a good video resource, got any on these? I'm up to 120 and want to get my form down before venturing into plate territory.

I like this one for obvious reasons.

http://www.youtube.com/watch?v=Iycq-kJann0&list=FLR_Gu9uB5kK78QuacYHONdA&index=15&feature=plpp_video

Edit: finding you a "good" video though.

Ignore this guy "derping" and look at where she ends. That's basically what I do.

http://www.youtube.com/watch?v=VkNcc0BQrpA

 

[Mully]

Start low, way low, and when you think it's too low, go even lower.

Maintain the arch in your low back, if it breaks down you've gone too far. Don't bend at the waist, lean back with your ass a slight bend in the knees is fine. Control the weight with your hips/glutes and hams. High reps is a must 8+.

If you already knew all this, ignore me.

I've been watching a lot of form check videos, but this is better advice than anything I've seen. I'll probably start around 50lbs and stay with that til my form is right.

I like this one for obvious reasons.

http://www.youtube.com/watch?v=Iycq-kJann0&list=FLR_Gu9uB5kK78QuacYHONdA&index=15&feature=plpp_video

This is the best video I saw. Every time I watch it I learn something new. Livestrong does a good job with their technique videos.

 

[SeanR1221]

I like this one for obvious reasons.

http://www.youtube.com/watch?v=Iycq-kJann0&list=FLR_Gu9uB5kK78QuacYHONdA&index=15&feature=plpp_video

Hnnnng!! Thanks man!

 

[Brolic Gaoler]

I've injured myself more with GMs than anything else. Be careful with them and stay tight. This is definitely an exercise you wanna "do more with less" on.

 

[Unregistered007]

Guys I need some help please.

2 weeks ago I started going to the GYM, I have a trainer and I am doing circuit training to wake up my body( I used to be in decent shap 3 years ago). I am at 260 lbs I am 6'1, I do not have a hanging stomach or anything however, last week I made MAJOR changes to my diet.

This week, I upped the protein a lot and I supplement 3 Sustain-release low card protein shakes. 30 g per time.

The first week my work outs were getting better by the day(Eating cleaner, Carbs/Fats/Proteins), however this week they went and to worst.

Today on the 4 th day (3rd circuit, I day I did 35 min Cardio) I gave up after 25 minutes, I was fatigued, exhausted and depressed.

I am trying to loose weight, I cut out crap food al together however today is pretty depressing I DO NOT KNOW what happened all of a sudden, the workout was at 1 and before that I got up at 7 and till getting to the gym I had about 3 liters of water a protein bar.

Last few days I have not been able to sleep properly due to bed being extremely hot.