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[SeanR1221]

Sprinting is no joke.

Yup. It's amazing how you can both love and hate something simultaneously.

 

[Caelus]

For a 14 year old you communicate well and use good grammar. I'm more impressed with that.

Indeed, expectations of my peers have dropped so low that proper communication is something to be proud of than something to be expected. Thanks.

As for working out, hang out around here and get some advice. If I was 14 again I'd love to know what I and we as a community know now.

I agree. When my father was younger he got fit by village life- he climbed and swung on trees, lifted crates full of produce, taking care of livestock, swimming etc. I can't do any of these when living in a city like New York, so I'm glad I have online communities teaching me how to be fit, while being courteous at the same time.

You should read as much lifting literature as you can find too.

I've already read some health literature- like the Primal Blueprint, which is a great book and helped a lot- and I'll try to find other books about fitness. That being said, I'll try not to read books spouting the typical nonsense like "you'll be a bulldozer overnight" or "eating meat makes you obese" (too many variables to make such a generalization".

Also, don't listen to a single thing about lifting from anyone your age, none of them, and take what anyone else older than you says with a giant grain of salt. Always double check what you're being told against other more credible sources, that includes what any sport coach may tell you.

People my age have been trying to put me off lifting, which is funny, because these are the same guys that claim they're "ripped" when they're just really skinny ("ottermode") while I want to have a medium frame with low body fat. I doubt doing 100 pushups a day like them would help, even though I have done that before (it doesn't really do anything after a couple of days). But mostly my lifting has been a secret, all people will see are my results. But I don't' expect them to be immediate.

On a side note, any way to measure BF% at home?

 

[I'm an expert]

If there's anything I recommend to young people, it's take it nice and easy. Your body needs time to adjust and grow - but so does your skin! I remember a lot of us in high school would get unwanted stretch marks from pushing ourselves a bit too much.

 

[Brolic Gaoler]

You could get some digital calipers off of Amazon.

As for reading, you could try to get a used copy of Starting Strength. That would be a good book to own.

Are you able to use a proper gym? I know your age is a huge issue in this regard.

 

[MrToughPants]

Holy fuck my abs are sore. I don't know if it was all the front squats, the hang cleans or both, squats have never made my abs this sore. Just notices my back/traps are substantially sore too. Guess I'll be doing that again.

Sore abs are pretty common when you first start them, mine don't get sore from anything anymore. IMO it's the best abdominal exercise from a compound. Your rhombs will fatigue before your legs do so your form will break down the higher reps you do, causing you to hunch over losing your vertical posture and shifting the balance of the weight forward. I never go higher than 5 reps with warm ups until 297 and only do doubles and triples with anything over 300.

Depth is important if you plan on hitting the medial and lateral heads (tear drops) properly, really strengthens the area around the knee. Nothing wrong with placing some micro plates under the heels if you don't have oly shoes or the flexibility to achieve maximum depth.

 

[Brolic Gaoler]

Sore abs are pretty common when you first start them, mine don't get sore from anything anymore. IMO it's the best abdominal exercise from a compound. Your rhombs will fatigue before your legs do so your form will break down the higher reps you do, causing you to hunch over losing your vertical posture and shifting the balance of the weight forward. I never go higher than 5 reps with warm ups until 297 and only do doubles and triples with anything over 300.

Depth is important if you plan on hitting the medial and lateral heads (tear drops) properly, really strengthens the area around the knee. Nothing wrong with placing some micro plates under the heels if you don't have oly shoes or the flexibility to achieve maximum depth.

Thanks, I didn't know that. Yeah, I'm definitely hitting depth even in my vibrams, never had a flexibility issue there my ass is nearly on the ground when I do them, I just wasn't expecting that good of an ab workout from it, especially since I didn't feel anything from them yesterday.

Thanks MTP.

 

[Caelus]

Man, I already have stretch marks from childhood obesity. They're the scars of the past now, though.

My routine is basically the starting strength beginning program, though I want to include some of the exercise in the OP's beginner routine as well. What are some magazines you recommend?

I go to a Planet Fitness nearby. It's not really meant for weightlifting, especially since the barbells are fixed to the racks- they're not free weights. The types of exercises I can do are limited, but it is completely possible to perform the basics. I have to go with my dad due to the age limit, but he does it too.

 

[Cudder]

So, I'm 14. Only a teen, would weight-lifting be all right for me? I'm interested in it, I already play sports every other day, I just want to be able to raise my metabolism and have some muscle to show off when I've completed my fat loss. I've done it for two months now, and although puberty has already given me a better, more masculine body shape the fat loss and lifting have enhanced it. I just want to know if there are any long-term consequences for a teenager.

I dunno, but kudos to you for being a 14 year old who knows how to spell and construct sentences.

 

[Brolic Gaoler]

I recommend staying away from magazines. When I say literature/reading I mean books and articles written by big names and typically have science/research to back them up.

 

[kylej]

killed it at the gym, now it's football time. today is a good day.

 

[Brolic Gaoler]

Well, it's official, I'm drinking my coffee black. Am I a man now?

 

[Caelus]

I recommend staying away from magazines. When I say literature/reading I mean books and articles written by big names and typically have science/research to back them up.

Understood, what are some good writers? I know of Mark Rippetoe, who else?

 

[agrajag]

Well, it's official, I'm drinking my coffee black. Am I a man now?

Not sure if you being a man was ever in doubt bro! I only tolerate black coffee if I douse it with sugar, so no black coffee for me.

So yesterday, I was doing squats, and after doing two warm ups and three working sets, I decided to do 10X10 at a much lighter weight. Using a lighter weight made me realize that there are many form problems that I need to address, like I'm leaning forward too much (I'm doing high bar), not getting enough depth with my glutes. It's almost like my body is subconsciously telling me "don't squat too deep, you won't be able to come back up" at higher weight. Somehow, my flexibility is lost with bigger weights. So for the next few weeks, I will focus on improving my form rather than trying to increase weight. (I did go up by 10lbs. on one of my sets, so that was good).

 

[Brolic Gaoler]

Understood, what are some good writers? I know of Mark Rippetoe, who else?

Rippetoe, Pulcinella, Meaddows, Wendler, Dave Tate, etc.

Book mark EliteFTS.com there's constantly good articles coming from there. There's other stuff you may be interested in the body weight category, but I don't know those writers.

Not sure if you being a man was ever in doubt bro! I only tolerate black coffee if I douse it with sugar, so no black coffee for me.

So yesterday, I was doing squats, and after doing two warm ups and three working sets, I decided to do 10X10 at a much lighter weight. Using a lighter weight made me realize that there are many form problems that I need to address, like I'm leaning forward too much (I'm doing high bar), not getting enough depth with my glutes. It's almost like my body is subconsciously telling me "don't squat too deep, you won't be able to come back up" at higher weight. Somehow, my flexibility is lost with bigger weights. So for the next few weeks, I will focus on improving my form rather than trying to increase weight. (I did go up by 10lbs. on one of my sets, so that was good).

I was more or less being sarcastic. As for the black coffee, I just did a slow transition using less sugar/creamer until I just today had it with nothing and it's the strong shit too.

As for the squats, that's odd, since usually higher weight brings out the flaws/weak points. Always good to go back and ensure proper form/depth is being achieved though. No sense in making progress with bad form.

 

[Mully]

Well, it's official, I'm drinking my coffee black. Am I a man now?

Yes.

 

[agrajag]

Rippetoe, Pulcinella, Meaddows, Wendler, Dave Tate, etc.

Book mark EliteFTS.com there's constantly good articles coming from there. There's other stuff you may be interested in the body weight category, but I don't know those writers.




I was more or less being sarcastic. As for the black coffee, I just did a slow transition using less sugar/creamer until I just today had it with nothing and it's the strong shit too.

As for the squats, that's odd, since usually higher weight brings out the flaws/weak points. Always good to go back and ensure proper form/depth is being achieved though. No sense in making progress with bad form.

I guess for me, it's easier to do things properly with a lighter weight, because with heavy shit I'm just thinking about "how do I push this thing up??"

 

[TheExodu5]

Black coffee is great as long as you drink good coffee.

Tim Hortons or Starbucks are absolutely awful black. Sour as hell.

 

[Brolic Gaoler]

Black coffee is great as long as you drink good coffee.

Tim Hortons or Starbucks are absolutely awful black. Sour as hell.

I've got Tully's French Roast and Starbucks Sumatra, so both are extra strong.

I guess for me, it's easier to do things properly with a lighter weight, because with heavy shit I'm just thinking about "how do I push this thing up??"

That's what I'm saying, with heavy weight weak points become obvious.

 

[Mully]

I'm not on any specific diet now, I just came off a bulk and am messin around with a "cut". Yesterday I just didn't eat much and it was a busy day. I usually don't eat till about 1-2pm so I fit in a meal or two before I go to bed. Yesterday was just a salad (mixed greens cucumbers, and olives) and a handful of cranberries, water and a glass of acai juice. Trust me, it was below 1k. =P Doesn't really affect my workouts at all. Obviously I'm not putting up new prs every session but of course I'm not trying to. Just doin my normal cardio and then I'm about to be on my third week of 5/3/1 (was just trying it out, won't be continuing to cycle 2). I haven't "described" anything of my routine though, so maybe you're confusing me with another poster. Shrug..food just isn't that important for my energy levels. Sleep though, I swear if I sleep anything less than 6 hours I have a headache all day and am in no mood to workout. In bed by 10 is the only rule I abide by nowadays.

I call bullshit.

If you knew what you were talking about you'd know a cut does not mean nearly starving yourself. It's not possible for your body to immediately jump from a bulk to a 1200-1500cal deficit. Especially when you're doing 5/3/1 correctly with cardio. Sleep is obviously very important, but there's absolutely no way you can live for more than a week or two on the way you're describing.

 

[MjFrancis]

Well, it's official, I'm drinking my coffee black. Am I a man now?

You certainly won't tolerate bad coffee ever again.

Tim Hortons or Starbucks are absolutely awful black. Sour as hell.

I can attest that the latter is absolutely worth passing on. Awful coffee.

---

If I had to make the shortest possible list of fitness people I'd describe as gurus or experts, I would steal Mr. City's list and claim it as my own. Shit, I just did.

The list of non-reputable sources is spot on.

If I had to include bodyweight fitness experts, Jim @BeastSkills and Al Kavadlo have both shared wonderful tutorials online.

So if someone makes a fitness claim about this or that, make certain you know where they got that from. If they cite a source or an expert at least you can decide if it's bullshit or not. It they don't cite anything be very skeptical.

 

[agrajag]

That's what I'm saying, with heavy weight weak points become obvious.

Gotcha. Well, anyway, I'm going to focus on getting depth and getting "more out of less" for the next few weeks. Excited!

 

[I'm an expert]

I call bullshit.

If you knew what you were talking about you'd know a cut does not mean nearly starving yourself. It's not possible for your body to immediately jump from a bulk to a 1200-1500cal deficit. Especially when you're doing 5/3/1 correctly with cardio. Sleep is obviously very important, but there's absolutely no way you can live for more than a week or two on the way you're describing.

Uh. Ok.

 

[Mully]

Uh. Ok.

Good. I'm glad you understand.

 

[Brolic Gaoler]

Lets not start a pissing contest please.

 

[Brolic Gaoler]

Here's an article that just went up that mirrors my experience in the military almost exactly in regard to weight training.

http://articles.elitefts.com/training-articles/my-experience-with-strength-training-in-the-military/

 

[Anbokr]

If there's anything I recommend to young people, it's take it nice and easy. Your body needs time to adjust and grow - but so does your skin! I remember a lot of us in high school would get unwanted stretch marks from pushing ourselves a bit too much.

Yeah I've been getting a shit ton of stretch marks. They've only lasted 1 day though (the thick purple ones or the small pink ones), then they are gone. Over the past two weeks, I've started to feel progressively worse (I'm always tight even though I stretch before, after, and even on rest days), I've been forcing myself to do HIIT sprints through super tight legs (yes I stretch a lot) and pretty severe ankle pain (think I rolled it awhile back and it never healed properly--it feels good, then I sprint and screw it up again and it's just a vicious cycle). Might take a few days rest.

 

[I'm an expert]

I dunno what ya want me to do. I can't really do much but record my life for ya 24/7. I'm not starving myself lol, yesterday I just didn't eat much. But uh.. I was on a 3k+ cal bulk 2 weeks ago and am just fine. Don't worry haha. I've done weeks of negative cal coupled with marathon training and I'm still here, alive and breathing. =P

 

[SeanR1221]

Yeah I think we can drop arguing with Revolution. His advice was meant for me in the first place, and he even said he doesn't recommend people do it, it's jut something that (anecdotally) worked for him.

---

Alien, I'm assuming you're drinking black coffee because you started a fasting program? I'll be curious to see your progress and I'm sure you'll keep us updated. What does your food log look like?

 

[Brolic Gaoler]

Yeah I think we can drop arguing with Revolution. His advice was meant for me in the first place, and he even said he doesn't recommend people do it, it's jut something that (anecdotally) worked for him.

---

Alien, I'm assuming you're drinking black coffee because you started a fasting program? I'll be curious to see your progress and I'm sure you'll keep us updated. What does your food log look like?

It's not that serious. Don't expect much, I'm not following LG to the T at all. I'm just stopping eating at 9 and resuming after training or 1:30pm or later (16+hours). That's it, I'm not following the guidelines for what to eat when, I'm not plotting out what I'm eating or any of that shit, or taking BCAAs. I'm mostly doing it out of convenience and maybe to get some of that GH side effect. But yeah, black coffee so I don't put anything really into my body during the fast and I take the preworkout before lifting.

 

[Veezy]

Understood, what are some good writers? I know of Mark Rippetoe, who else?

All the people alien instructed. I'd also add Fit by Justin Lascek and Anatomy without a Scalpel by Dr. Lon Kilgore. Pretty much everything involving general fitness and anatomy, specific to training, these two books cover.

Hell, if Fit was a text book for PE we'd have a significantly less overweight people in the states. It's just so neatly laid out, well designed, and sourced. The anatomy book just helps know what you're moving and what you've tweaked when you injure yourself.

EDIT: On Arnold and chems, yeah the man definitely used steroids! However, just looking at his build you can tell that he's not on nearly the amount that anybody would be today. Hell, I don't honestly think he could compete with Jay Cutler due to how the standards have changed. Maybe somebody could come in today and change it back to look like a more normal build, but I just don't see it happening. Normal looking large builds don't sell supplements.

 

[I'm an expert]

Yeah I think we can drop arguing with Revolution. His advice was meant for me in the first place, and he even said he doesn't recommend people do it, it's jut something that (anecdotally) worked for him.

Oh we're not arguing, though I'm honestly, genuinely, 100% interested in the fact that people think a 1k diet is some sort of death sentence. It's not, or at least it isn't for me.. if I'm some sort of weird fluke, uh, neat I guess, I didn't know that. If you took a look at me you would not think I'm some genetic gift to athletes. It's not a pissing contest either, as Sean said I pretty much give this "advice" has an anecdote of worked for me when I was a 24 year old kid getting into running. Still, it's 1PM on the east coast now, I still haven't eaten anything today (going out later with the fam) and I'm about to head to gym.. totally fine.. gonna have a good workout haha..

 

[fredrancour]

Well, it's official, I'm drinking my coffee black. Am I a man now?

It is not a mark of manliness, it is a mark of sanity. Sugar and cream make coffee foul. Your absurdly intense lifting should be all the evidence of manliness you need.

 

[agrajag]

Alien, know any good tutorials for doing hang cleans? And what's the difference between a hang clean and a power clean exactly?

 

[Brolic Gaoler]

It is not a mark of manliness, it is a mark of sanity. Sugar and cream make coffee foul. Your absurdly intense lifting should be all the evidence of manliness you need.

Lol, thanks.

Alien, know any good tutorials for doing hang cleans? And what's the difference between a hang clean and a power clean exactly?

Power cleans start from the floor, hang cleans start from around your knees.

http://www.youtube.com/watch?v=JSuzly_snc0&list=FLR_Gu9uB5kK78QuacYHONdA&index=1&feature=plpp_video

 

[OG Kush]

I rarely drink coffee. I don't want to get into the habit of being addicted to caffiene. having to wake up and NEED a coffee sounds terrible. Why do that shit? I'd rather use it as a tool and only use it when needed in extreme circumstances.

 

[Brolic Gaoler]

I rarely drink coffee. I don't want to get into the habit of being addicted to caffiene. having to wake up and NEED a coffee sounds terrible. Why do that shit? I'd rather use it as a tool and only use it when needed in extreme circumstances.

I don't think I've ever "needed" coffee, I enjoy coffee. Same with cigarettes before I quit.

 

[Spiritreaver]

Weird, I've been drinking coffee as my "preworkout" for the past few months. Hell, caffeine has been a part of my diet for quite some time, but I can go days without it and not even realize it. I don't know how people get addicted to the stuff.

 

[Dany]

Do fourteen year olds even know what a compound sentence even is?

Well, it's official, I'm drinking my coffee black. Am I a man now?

*thumbs up* I'm a totall coffee addict. I need my joe in the morning or I will literally and actually be dead by the afternoon.

 

[Brolic Gaoler]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

 

[Deleted member 12837]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

Ingredients.

Natural/organic PB is just peanuts + salt (sometimes not even any added salt).

Regular PB has all sorts of additives, chemicals, preservatives, etc.

Also don't forget that after opening you need to refrigerate natural PB, unlike regular PB.

 

[MrToughPants]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

Tastes like ass.

I'd rather eat plain peanuts or some Skippy PB.

 

[demon]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

A week ago I went to the grocery store and they were selling containers of freshly made peanut butter. I picked up some of the honey flavored PB, tried it upon getting home and was blown away. Easily the best peanut butter I've ever had, and I've had them all. It tasted great but it wasn't just that, the texture was what really made it- light and almost fluffy. If it weren't so expensive I'd be eating that shit every day.

Also, you haven't had coffee until you've had a nice, quality cup of black.

 

[blackflag]

Weird, I've been drinking coffee as my "preworkout" for the past few months. Hell, caffeine has been a part of my diet for quite some time, but I can go days without it and not even realize it. I don't know how people get addicted to the stuff.

I take 600 mg a day with ephedrine. Basically 200mg 3 times a day. I am not psychologically addicted but I guess I am physically. When I cycle off of it for 2 weeks, which I do every couple months, I get massive headaches for like 4 days. Nothing some Tylenol or whatever won't cure but it's definitely there. There's no lethargic feeling, or craving, or any of that though.

 

[Spiritreaver]

You can make your own PB as long as you have a food processor. It's easy as fuck. Peanuts... processor... a little oil, sugar/salt to taste. Done. Or you can use a sweetener if you wanna cut the sugar.

As demon said it's got a unique texture, but t's really good stuff.

This applies to pretty much every nut btw. Sunflower seeds also makes a great butter.

 

[blackflag]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

A lot of regular pb adds sugar. Some probably don't.

My favorite is maranatha almond butter. Sooooo good. They have it at the Costcos here.

 

[Brolic Gaoler]

Guess I'll go back to regular PB then, that was a waste of money.

MTP you're right on the money, Skippy PB is what I typically get.

 

[fredrancour]

So, my wife just bought "natural PB" and I looked at the label and the nutrition facts are nearly identical. Am I missing something?

Could be some pesticide or similar chemical that wouldn't show up on the label There was some specific antifungal treatment that my girlfriend's father (a biology professor) was suspicious of so he doesn't eat pb but I never looked up anything myself so IDK.

 

[Spiritreaver]

Real men embrace all PB brands.

Skippy has a great creamy brand, is less sweet.
Jif is very sweet, works nice with crunchy PB.
Peter Pan to me, is saltier than those two, it's alright I'm not a huge fan.
PB2 actually is really tasty, it tastes more like the peanut nuget you see in a lot of candies. I like to use it when I cook.

I would have to say my favorite is honey sweetened Skippy crunchy PB. But I cycle through so many brands/make my own.

I fucking love PB.

 

[SeanR1221]

Bow to your PB master

 

[Escape Goat]

I'm going to stick with my Peter Pan and fuck the consequences. Its freaking peanut butter dammit!! Its delicious.