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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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T

TheDarkStark

Member
Syphon Filter said:
if you bulk and then cut will cutting effect your muscles?
Click to expand...

No, not really. You will get smaller, it's just a fact, but if you keep lifting and eat well nearly all of the weight lost while cutting will be fat.

If your diet is crap though, and you stop lifting then yeah, you're going to lose probably at least as much muscle as fat, if not more.
 
F

FallingEdge

Member
blackflag said:
I did my first 4 cycles without deload and was feeling a bit run down but never wanted to take that week. Week 4 of deads the week before last I pulled something in my back. Not major but hurt for a couple days, so I decided it was time. Deloaded last week, still did BB style isolation moves though. This week, never felt better. Not sure I'll do it every cycle but I will definitely listen to my body more.
Click to expand...

I thought the same way but once I just let go and realized that my body won't shrink or lose muscle if I take a week off/light/deload, things have been so much better. Here I am in my third cycle and I'm pushing more weight and more reps than my first cycle. I have been eating more so that makes a difference but I know that the deload week has helped greatly as well.

blackflag said:
of all the situations to be in, I think skinny fat would be the worst. Glad that wasn't me.
Click to expand...

That was me when I first started. And I tried to lose fat so I could look lean and cut. Ended up really skinny and stunted my beginner/liner gains. Never again haha. Lesson learned.
 
R

Rice-Eater

Member
I jogged today, this was only the 2nd time I've done it during the 6 weeks I've been dieting and the 2nd time I've jogged this entire year. But despite that I was able to jog for 30 straight minutes at a speed of 6.5, which kind of surprised me. Now granted I use to jog a lot from before because that's how I lost weight in the past. But this time around I decided to avoid it and instead focus on weight lifting while getting a good amount of light cardio at my work place. I just didn't think I would have this much endurance, I thought I would have to build it daily by jogging almost every day for a good while.

But anyways, it felt good. I was hoping to last 20 minutes, but I out did that by 10 and could have kept going but decided 30 was good enough. And I must admit, taking off my shirt and seeing slightly better definition on my body(even if only because my body was a bit dehydrated) also felt pretty good. I've been ignoring jogging all this time but I think I'm going to reincorporate it back into my work outs. I actually meant to go to the park, but it was raining hard today so I went to my gym instead. But I'm heading towards the 2nd half of my 12 week cut. I still have some lower body fat and luv handles that I'd love to get rid of, I guess jogging can only help me in that situation.
 
C

CrankyJay

Banned
Rice-Eater said:
I jogged today, this was only the 2nd time I've done it during the 6 weeks I've been dieting and the 2nd time I've jogged this entire year. But despite that I was able to jog for 30 straight minutes at a speed of 6.5, which kind of surprised me. Now granted I use to jog a lot from before because that's how I lost weight in the past. But this time around I decided to avoid it and instead focus on weight lifting while getting a good amount of light cardio at my work place. I just didn't think I would have this much endurance, I thought I would have to build it daily by jogging almost every day for a good while.

But anyways, it felt good. I was hoping to last 20 minutes, but I out did that by 10 and could have kept going but decided 30 was good enough. And I must admit, taking off my shirt and seeing slightly better definition on my body(even if only because my body was a bit dehydrated) also felt pretty good. I've been ignoring jogging all this time but I think I'm going to reincorporate it back into my work outs. I actually meant to go to the park, but it was raining hard today so I went to my gym instead. But I'm heading towards the 2nd half of my 12 week cut. I still have some lower body fat and luv handles that I'd love to get rid of, I guess jogging can only help me in that situation.
Click to expand...

Been doing this myself...hoping it gives me that extra edge to burn a bit more fat. Even if not, it feels good. Drives my hunger to new levels though.
 
S

sphinx

the piano man
devouring whatever lands on your plate knowing you deserve it cause you busted your ass with crazy workout feels sooooooooo good.
 
R

Rice-Eater

Member
My only cheat meal during my 6 week diet was half a pastrami sandwich at Jason's Deli this past Saturday night. And the only reason I had it was because friends called to go out to eat with them. Just 6 more weeks to go, and when I'm done, I have huge plans in mind. I might regain half the weight(temporary weight though) that I lost after a day of cheating lol. I plan on maintaining what I achieve. But the first few days and weekend after finishing I'm going to take a break and have some fun.
 
Z

ZombieFred

Unconfirmed Member
Age: 22
Height: 6''2
Weight: 75.5 kg
Goal: to gain muscle and tone all parts (current body fat percentage 9.1%)
Current Training Schedule: soon will do the 5/3/1
Current Training Equipment Available: Gym has all facilities equipment provided
Comments: Ok, I wish to bulk up a little now and have all my body toned (like my glutes, arms, so it's all nicely shaped) and I've lost all the fat I wanted the past two and a half years (was 107 kg but now 76) and can see most of my abs present, I know I can get the final two showing more if i continued my insane cardio for another month but I think I should gain muscle now considering my height and get a good shape and then do a little cutting.

So the question is for never "bulking" befoe and if i follow it right, will the fat I gain be nothing serious and I will be in good shape? I am happy going around 80-85 kg for my target and then cut whatever fat down a little in case. Never done a lot of weights stuff before so was wondering how the 5/3/1 is as it sounds perfect for me. I will most likely follow the milk diet to go with my other supliments of protein and food.

EDIT: A picture of my current body for people to see here. Bulk up?
 
S

SeanR1221

Member
Having this dog is like having a baby. Up 3 times last night so she doesn't mess her crate. Already decided I'm cutting out my HIIT days and only lifting 3x a week due to teaching/taking care of her. Poor little girl already had to go to the vet for throwing up :/

I'm supposed to press and deadlift today. Debating if I want to do it this morning before work, or tomorrow afternoon between clients. I'm pretty fucking exhausted right now, but who knows how tired I'll be tomorrow.
 
B

Brolic Gaoler

formerly Alienshogun
I'm having that "nerdy" moment this week.

Taking it off and random other parts I didn't "feel" before are aching now. Guess I was pretty over due. Also started taking Magnesium.
 
F

FallingEdge

Member
SeanR1221 said:
Having this dog is like having a baby. Up 3 times last night so she doesn't mess her crate. Already decided I'm cutting out my HIIT days and only lifting 3x a week due to teaching/taking care of her. Poor little girl already had to go to the vet for throwing up :/
Click to expand...

We are lucky in the sense that she sleeps throughout the night. From around 12-6/7. She is really starting to understand the go potty command too. Take her out, tell her "go potty" and bring her back in. She wines for a little bit in the crate then just stops. We be taking puppy obedience/socialization classes starting today.

Hope your dog feels better :3
 
P

Poindexter

Member
I don't get bad gas from anything in my diet anymore really. Jalapenos, salsas, fruits, PB, insane amounts of veggies. I only get bad gas now when I have cheat meals.
 
D

Dany

Banned
jts said:
Peanut butter is my poison. It sparks my appetite for MOAR peanut butter and all the nasty stuff that goes along incredibly with it. Chocolate, jelly, bread, etc.

Can't have it anymore.
Click to expand...

after every workout I eat my peanut butter w/ banana sandwich on wheat bread. It is truly appetizing on its own.

Is it a decent post workout snack? i've been wondering.
 
S

SeanR1221

Member
FallingEdge said:
We are lucky in the sense that she sleeps throughout the night. From around 12-6/7. She is really starting to understand the go potty command too. Take her out, tell her "go potty" and bring her back in. She wines for a little bit in the crate then just stops. We be taking puppy obedience/socialization classes starting today.

Hope your dog feels better :3
Click to expand...

It doesn't help she was taken from her mother too early, she's only 6-7 weeks old.

We're thankful I'm a behavior specialist and my fiancé is a nurse so she's in good hands. We're just taking gym shift. Talk about dedication :)
 
A

abuC

Member
Been doing nothing but body weight training lately, got tired of going to the gym and lifting things up only to put them back down, then lifting things up and putting them down. I can do 2 muscle ups now, which I think is pretty impressive for someone that's 223lbs, all the people I see doing them are like half my weight.

My bulk starts in November, so I'll be lifting things up and putting them back down soon.
 
R

reilo

learning some important life lessons from magical Negroes
That awkward moment when...

27002975.jpg
 
S

Spiritreaver

Member
JB1981 said:
Man peanut butter doesn't give you guys insanely bad gas?
Click to expand...
Yeah, if I eat a lot of it in a short period of time, I'll get very gassy.

TheDarkStark said:
Weird, PB always fills me up. I mean sure I could probably eat an entire jar in 1 sitting without batting an eye, but I don't have the urge to gorge myself on it any more than any other food I eat.

*shrug*
Click to expand...
Yeah, I dunno. when I do eat PB I am very strict about how much I eat. I can eyeball a serving pretty well and I don't let myself eat more than that, but occasionally it's just not enough and I just keep going back for more.

I actually have three large jars of crunchy PB in my cupboard right now.... and I haven't even reached half a jar and it's been nearly a week. I don't know what's wrong with me!
 
K

kylej

Banned
Would chalk help with gripping a flat bench? The hand I plant on the bench when doing 1-arm db rows keeps slipping from sweat halfway through my heavy sets. Very frustrating.
 
R

reilo

learning some important life lessons from magical Negroes
I've been taking calcium magnesium and glucosamine sulfate and my shoulder has been doing A LOT better. It could be placebo, but this is the best it's felt in almost a year.
 
P

Petrie

Banned
ZombieFred said:
Age: 22
Height: 6''2
Weight: 75.5 kg
Goal: to gain muscle and tone all parts (current body fat percentage 9.1%)
Current Training Schedule: soon will do the 5/3/1
Current Training Equipment Available: Gym has all facilities equipment provided
Comments: Ok, I wish to bulk up a little now and have all my body toned (like my glutes, arms, so it's all nicely shaped) and I've lost all the fat I wanted the past two and a half years (was 107 kg but now 76) and can see most of my abs present, I know I can get the final two showing more if i continued my insane cardio for another month but I think I should gain muscle now considering my height and get a good shape and then do a little cutting.

So the question is for never "bulking" befoe and if i follow it right, will the fat I gain be nothing serious and I will be in good shape? I am happy going around 80-85 kg for my target and then cut whatever fat down a little in case. Never done a lot of weights stuff before so was wondering how the 5/3/1 is as it sounds perfect for me. I will most likely follow the milk diet to go with my other supliments of protein and food.

EDIT: A picture of my current body for people to see here. Bulk up?
Click to expand...

5/3/1 is not a beginner program. Read the OP, it has all the information you need on a proper beginner program.
 
B

bro1

Banned
Alienshogun said:
I'm having that "nerdy" moment this week.

Taking it off and random other parts I didn't "feel" before are aching now. Guess I was pretty over due. Also started taking Magnesium.
Click to expand...

sucks, doesn't it?! You know what the worse is? it gets worse.

I have to take off for a few days. I have a crazy travel schedule and my rotator cuff is worse than it was. going to take off from lifting until Monday but continue to run and bike.

Quick running questions. I'm trying to cut my 5K time down. I've been doing 1K, 2K, and 3K sprints this week. After a sprint, should I do my normal 5K? When I do these sprints, I am going on all out and almost hurl afterwards. My 5K time would really suffer but I'm sure I could do it. Thoughts?
 
B

bro1

Banned
abuC said:
Been doing nothing but body weight training lately, got tired of going to the gym and lifting things up only to put them back down, then lifting things up and putting them down. I can do 2 muscle ups now, which I think is pretty impressive for someone that's 223lbs, all the people I see doing them are like half my weight.

My bulk starts in November, so I'll be lifting things up and putting them back down soon.
Click to expand...

How tall are you and what is your bf% like? The reason I ask, is that I wouldn't do a bulk at 223 unless I was already lean. You may want to try a recomp instead.
 
C

Cheeto

Member
nerdy1 said:
sucks, doesn't it?! You know what the worse is? it gets worse.

I have to take off for a few days. I have a crazy travel schedule and my rotator cuff is worse than it was. going to take off from lifting until Monday but continue to run and bike.

Quick running questions. I'm trying to cut my 5K time down. I've been doing 1K, 2K, and 3K sprints this week. After a sprint, should I do my normal 5K? When I do these sprints, I am going on all out and almost hurl afterwards. My 5K time would really suffer but I'm sure I could do it. Thoughts?
Click to expand...

Most advice I see for most things is, if you wanna get better at X do more X. So in this case if you want better 5k times, keep running 5k's at progressively faster rates.
 
A

abuC

Member
nerdy1 said:
How tall are you and what is your bf% like? The reason I ask, is that I wouldn't do a bulk at 223 unless I was already lean. You may want to try a recomp instead.
Click to expand...

6"1
Body fat is at 12%, by the time I start my bulk I should be about 215lbs.


I'd prefer to walk around @ around 230lbs, like the extra weight to be honest.
 
T

ToxicAdam

Member
nerdy1 said:
Quick running questions. I'm trying to cut my 5K time down. I've been doing 1K, 2K, and 3K sprints this week. After a sprint, should I do my normal 5K? When I do these sprints, I am going on all out and almost hurl afterwards. My 5K time would really suffer but I'm sure I could do it. Thoughts?
Click to expand...

I've seen people recommend breaking runs down into segments and then going max effort in these segments, take a decent rest break (keeping mind of how long it is), then go to the next segment with max effort.

Then with each training season, reduce your rest break more and more.

So, if you are trying to improve your 5k, break it down into mile segments or 1.5 mile runs with breaks in-between.


I haven't tried this yet, but once I hit a wall in improving my time (25:50 currently), I will give it a shot.
 
B

Brolic Gaoler

formerly Alienshogun
nerdy1 said:
sucks, doesn't it?! You know what the worse is? it gets worse.

I have to take off for a few days. I have a crazy travel schedule and my rotator cuff is worse than it was. going to take off from lifting until Monday but continue to run and bike.

Quick running questions. I'm trying to cut my 5K time down. I've been doing 1K, 2K, and 3K sprints this week. After a sprint, should I do my normal 5K? When I do these sprints, I am going on all out and almost hurl afterwards. My 5K time would really suffer but I'm sure I could do it. Thoughts?
Click to expand...

It's actually not getting worse for me, it's slowly getting better. My sciatica is almost 100% already and my knees/hip/elbows are nearly 100% as well. I just hate not working out for a week, but I'm locked on Monday to get back in. Hopefully the massage on Sunday doesn't beat me up too bad to where I can't workout on Monday.

abuC said:
Bench I maxed 390lbs
Deadlift was 485
Squats 415
Click to expand...

I didn't realize how close our lifts are.
 
B

blackflag

Member
abuC said:
I used a caliper, never once did it say 25% lol.
Click to expand...

Calipers are insanely innaccurate especially when done on yourself and also when it isn't the 7 site test.

I was bod pod tested at 19% on Monday and I look much leaner than that but yeah pictures can totally be deceiving. I agree

I'm 19% 230 6'0
 
B

Brolic Gaoler

formerly Alienshogun
abuC said:
Yeah I have pics from when I was well into the 25-30% range, I've never posted them cause they honestly disgust me. Thanks, and here's what my calves looked like before I started working out:

sIZnU.jpg


A lot of my weight is in my legs.




I think we started around the same time too.
Click to expand...

Yeah, about 2 years ago right? (2 years ago in August for me, but 6 months of that was fucking around at the YMCA doing random bullshit). I still need to get a proper bench 1rm though. I should be around 400-405 at this point, but there's never anyone to give me a proper spot. I'm much higher BF% than you though. I'm probably around 22%.

I'd be interested in getting calipers, but I don't know how to use them, and the digital ones are expensive.
 
A

abuC

Member
blackflag said:
Calipers are insanely innaccurate especially when done on yourself and also when it isn't the 7 site test.

I was bod pod tested at 19% on Monday and I look much leaner than that but yeah pictures can totally be deceiving. I agree

I'm 19% 230 6'0
Click to expand...

I don't have access to a bod pod, and I did the 7 sites.

Everyones body is different though, if I had the neck of a normal human being I'd be 6"2 and some change, my shoulders are really high & my neck is very short, it looks like Im always shrugging.

Alienshogun said:
Yeah, about 2 years ago right? (2 years ago in August for me, but 6 months of that was fucking around at the YMCA doing random bullshit). I still need to get a proper bench 1rm though. I should be around 400-405 at this point, but there's never anyone to give me a proper spot. I'm much higher BF% than you though. I'm probably around 22%.

I'd be interested in getting calipers, but I don't know how to use them, and the digital ones are expensive.
Click to expand...

Yeah 2 years in August for me as well, I only took one month off though. I don't think I'll be doing 1rm anymore though, I tried 405lbs and it nearly crushed my sternum when the spotter wasn't paying full attention to my "Help" requests.

I got a pair of calipers from Amazon, they're really cheap and easy to use, just have someone get the hard to reach places. http://www.exrx.net/Testing/BodyCompSites.html
 
B

bro1

Banned
ToxicAdam said:
I've seen people recommend breaking runs down into segments and then going max effort in these segments, take a decent rest break (keeping mind of how long it is), then go to the next segment with max effort.

Then with each training season, reduce your rest break more and more.

So, if you are trying to improve your 5k, break it down into mile segments or 1.5 mile runs with breaks in-between.


I haven't tried this yet, but once I hit a wall in improving my time (25:50 currently), I will give it a shot.
Click to expand...

I'd kill to get it that low. I did a 3K in 15 minutes but my 5K is around 31 minutes. Pacing myself for the extra 2K is not working out well. really need to increase my distance speed. I did do a 7:30 mile today though.
 
B

blackflag

Member
abuC said:
I don't have access to a bod pod, and I did the 7 sites.

Everyones body is different though, if I had the neck of a normal human being I'd be 6"2 and some change, my shoulders are really high & my neck is very short, it looks like Im always shrugging.



Yeah 2 years in August for me as well, I only took one month off though. I don't think I'll be doing 1rm anymore though, I tried 405lbs and it nearly crushed my sternum when the spotter wasn't paying full attention to my "Help" requests.

I got a pair of calipers from Amazon, they're really cheap and easy to use, just have someone get the hard to reach places. http://www.exrx.net/Testing/BodyCompSites.html
Click to expand...

Damn lol I think I'd kill someone if they were spotting me while benching that much and they weren't paying attention.
 
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