yankeeforever2
Member
18.8% body fat, I assume something like 14-15% is a good body fat percentage?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brolic Gaoler
formerly Alienshogun
Depends if you're muscular or not. You could be 8% and look like shit.
yankeeforever2
Member
I am muscular, seems like just have a little excess fat around my mid section been trying to get rid of
MrToughPants
Brian Burke punched my mom
True.
Opposite end of the spectrum is some strongmen/strength athletes having mid-high teen bf and having visible abs/obliques (massive chunks) because there is so much muscle mass underneath.
Dat atlas stone spot reduction.
Rice-Eater
Member
Then it depends on what kind of definition you're looking for. 14-15 looks ok, but for your abs to show decently you have to be down in the 10-12 range(unless you're very muscular). Don't know if you care for that sort of thing but just thought I mention it.
And since we're on the topic of BF percentage. I just bought a Omron fat loss monitor. It's suppose to show you your BMI and BF percentage so you can keep track of those. After reading the instructions and so on, my first set of results put me at 12.8(one time it said 12.7). I did it multiple times just to make sure the results stayed consistent. But anyways, I'm pretty happy with where I'm at right now. My goal is an even 10%(or lower) and I think I should be there in the next 4-6 weeks. I wish I had this thing 7 weeks ago just so I can compare the numbers from then to now, but it's not that big of a deal since I've been taking pictures since the beginning.
Brolic Gaoler
formerly Alienshogun
Seriously, also great news about your shoulder, I hope it behaves and you can keep on beasting.
Khalifa Jayy
Banned
Workout day today. My macros break down as follows:
2480 calories
226g carbs
85g fat
212g protein
@ 6'2" 182 lbs.
What do you guys think? Am I eating enough for a recomp? I'm trying to gain a little weight (last three months I was running at about 1700 calories and I dropped 36lbs.), but at the same time I'm not looking to balloon up (in chub/fat).
Thoughts?
2480 calories
226g carbs
85g fat
212g protein
@ 6'2" 182 lbs.
What do you guys think? Am I eating enough for a recomp? I'm trying to gain a little weight (last three months I was running at about 1700 calories and I dropped 36lbs.), but at the same time I'm not looking to balloon up (in chub/fat).
Thoughts?
BlueScrote
Member
Missed the last two press days due to real life getting in the way, felt like I lost so much strength. Did feel good to finally get back into things though. The influx of college kids back into the gym is kind of a bummer though.
Syntha 6 and trutein are among the best tasting powers on the market, I go with Trutein though because of the lower calories,fats,carbs.. Bb.com has some of the 5lb flavor a in stock..
Need more info. Weight, age, sex, how many times a week you lift? any cardio?
Trutein is the tastiest thing I eat on a daily basis. Freaking serious. Mix any of them with almond milk and it is like heaven.
My current favorite is Shamrock Shake. I bought 3 5lb tubs of that. Also have 5lb tubs of Chocolate paenut butter, cinnabun, and banana cream.
Better to get it from getrippednutrition as it is much cheaper there than bb.com. Out of stock often in both places though.
LOL
Good idea. I did push/pull last year, but I implemented it into a full body routine. I obviously didn't see the results.
I'll give this split a shot in October. I normally switch my routine up every 3-4 months. Thanks!
LoL, as long as you had fun and burned calories.
What a fatty.
I do the same thing when I bulk. I eat and drink like crap for a week or two during the phase. It sets back my timetable to cut and can negatively affect my sleeping habits. To get back on the wagon, I go through the kitchen and make a list of "no, nos" and just focus on eating a ton of fruits, vegetables, lean meat, and yogurt (LOTS).
Yup. Need to get back to my chicken, beef, greek yogurt, veggies, brown rice, potatoes, etc. No more pizza and muffins!
Pizza is a vegetable! You can eat it.
I did zumba too yesterday. It was fun but very tiring.
It is! I don't think I was ever so out of breath that I couldn't keep going, but it definitely got you going and huffing and puffing. Glad you enjoyed too
Spiritreaver
Member
Hey guys, I know a while back I said I'd post a hammies shot, just never got around to it. Here's one I took today, my hams definitely need some more work, but with all the dead and squats I do now... should be fine.
http://i.imgur.com/UWNXF.jpg
Not gonna IMG as I'm not sure how people feel about seeing such shots at work, lol.
http://i.imgur.com/UWNXF.jpg
Not gonna IMG as I'm not sure how people feel about seeing such shots at work, lol.
Khalifa Jayy
Banned
I'm 23 years old. 6'2" male. Lift three to four times a week. Very minimal cardio. What do you guys think?
L0st Id3ntity
Member
Weight gain spikes! I weighed in 70.8kg on Saturday, today I'm 74.1kg lol.
No changes in diet, and I've been on a calorie maintenance, although with a bit too much sodium. Happened to me before quite a lot so I'm not concerned, it's just interesting how severe these fluctuations can be.
No changes in diet, and I've been on a calorie maintenance, although with a bit too much sodium. Happened to me before quite a lot so I'm not concerned, it's just interesting how severe these fluctuations can be.
HarryHengst
Member
If protein is protein it shouldnt matter whether it comes from milk or protein powder or chicken.
Also, be careful what brand of protein you buy, not all protein powders are really protein. A couple of months ago it was revealed that American Pure Whey was not protein powder but just sugar or something else. Im sure there are more brands out there which arent protein, or not 100% protein.
D
Deleted member 12837
Unconfirmed Member
It doesn't (at least in respect to the protein itself).
The benefits of whole foods are that they're much, much cheaper per gram of protein, and actually provide nutrients for the body beyond, well, protein.
Nice job getting back into it! Keep it up, after a few weeks it'll just be a part of your routine.
Been doing the same but added in running on Tuesday and Thursday to hopefully mitigate some of that. I guess I'm technically bulking/maintaining if I'm not really counting my calories currently...I figure I'm over 200-300 cals maint per day at this point.
Oh well...will eventually get my shit back together.
Its football season that really kills me.
=)
I completely understand. Go Bills?
BTW...sore throat coming on and have been feeling tired/rundown. What's the consensus? Nip it in the bud and rest up or power through it with workouts?
It's great being a Browns fan. You never have to waste your Sundays watching the game.
Can't wait for my workout tonight, training shoulders is my favorite body part.
Always work out. You never know how you are going to do until you show up at the gym and try.
Can't wait for my workout tonight, training shoulders is my favorite body part.
Always work out. You never know how you are going to do until you show up at the gym and try.
D
Deleted member 12837
Unconfirmed Member
My lower back has been really stiff lately. It's gotten to the point that I'm actually putting together a makeshift standing desk at work because sitting in a chair all day makes it much worse.
Lifting normally helps (warms/loosens it up). I tried foam rolling it aggressively but it didn't seem to have too much of an effect on the particular area that's stiff (it's right at my hip line). Two stretches seem to help: straight-legged toe-touches and one where I hold onto something sturdy in front of me, keep my legs straight, and sort of sit back with my arms stretched out holding on.
Any tips? I'm getting a massage soon that I'm hoping will work wonders. Maybe those Icey-Hot patches?
Lifting normally helps (warms/loosens it up). I tried foam rolling it aggressively but it didn't seem to have too much of an effect on the particular area that's stiff (it's right at my hip line). Two stretches seem to help: straight-legged toe-touches and one where I hold onto something sturdy in front of me, keep my legs straight, and sort of sit back with my arms stretched out holding on.
Any tips? I'm getting a massage soon that I'm hoping will work wonders. Maybe those Icey-Hot patches?
TheDarkStark
Member
Not bad overall, but protein is too high, you only need at absolute most 1g per pound of body weight. Fat is also too high, somewhere in the 65-70g range is good. Carbs are little bit low, need about 60% of your calories from carbs.
Carlories is the most important overall, but to maximize what you're trying to accomplish a little more carbs, a little less fat, little less protein is the way to go.
TheDarkStark
Member
Some people here are so full of shit or have no idea what they are talking about or both.
Protein powder IS protein. That's all it is, It's not inferior or superior, it doesn't matter if you get 10% of your daily protein from it, or all of it. It's not some miracle weight gain drug, or some terrible "pill pusher" drug destroying todays youth.
It's fucking protein. Your body needs protein, it helps you get enough. Period. Is eating "real food" better for you? Maybe. Have proof? Didn't think so.
I drink 2-3 shakes a day, know why? Because I'm a very busy person, and I eat extremely clean and it's damn near impossible for me to get 190g of protein per day without it. That's what it's made for and it does the job.
I'd love to eat a nice 6 egg omelette for breakfast every single morning, but who has time for that shit? Not me. A protein shake and cup of oatmeal each morning and I'm out the door.
TLDR: Eat food, if you can't get enough protein, take shakes. It's that simple.
/rant
Protein powder IS protein. That's all it is, It's not inferior or superior, it doesn't matter if you get 10% of your daily protein from it, or all of it. It's not some miracle weight gain drug, or some terrible "pill pusher" drug destroying todays youth.
It's fucking protein. Your body needs protein, it helps you get enough. Period. Is eating "real food" better for you? Maybe. Have proof? Didn't think so.
I drink 2-3 shakes a day, know why? Because I'm a very busy person, and I eat extremely clean and it's damn near impossible for me to get 190g of protein per day without it. That's what it's made for and it does the job.
I'd love to eat a nice 6 egg omelette for breakfast every single morning, but who has time for that shit? Not me. A protein shake and cup of oatmeal each morning and I'm out the door.
TLDR: Eat food, if you can't get enough protein, take shakes. It's that simple.
/rant
FallingEdge
Member
^ For me personally, I prefer to eat my calories as opposed to drink it but yes, there have been days where I down a few shakes because I've just been to busy dealing with other things.
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Fucking tired today. And OHP day. 3+ @ 150. Noooooooooooooo problem.
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Fucking tired today. And OHP day. 3+ @ 150. Noooooooooooooo problem.
We'll see how long Fitzmagic can keep at it!
Any of you guys run the Madcow program? (pretty much an intermediate 5x5 program)
Anyways, I have seemed to hit a brick wall with my bench press, it's always been my worst lift. About a month ago I hit 225lb x 5 on my last set with ease, now I can't even get 225lb x 3 after dropping the weight down.
I've tried the traditional bench with the pressure on the shoulders and the tucked in elbow style of bench with a ton of leg drive but I just can't move up in weight
All my others lift have gone up quite significantly though
Anyways, I have seemed to hit a brick wall with my bench press, it's always been my worst lift. About a month ago I hit 225lb x 5 on my last set with ease, now I can't even get 225lb x 3 after dropping the weight down.
I've tried the traditional bench with the pressure on the shoulders and the tucked in elbow style of bench with a ton of leg drive but I just can't move up in weight
All my others lift have gone up quite significantly though
HarryHengst
Member
If only real food was much, much cheaper than protein powder. Perhaps in America it is, but here in Europe it really is not the case.
TheDarkStark
Member
Take a week off from bench press, and start eating more. Guarantee you break the plateau.Any of you guys run the Madcow program? (pretty much an intermediate 5x5 program)
Anyways, I have seemed to hit a brick wall with my bench press, it's always been my worst lift. About a month ago I hit 225lb x 5 on my last set with ease, now I can't even get 225lb x 3 after dropping the weight down.
I've tried the traditional bench with the pressure on the shoulders and the tucked in elbow style of bench with a ton of leg drive but I just can't move up in weight
All my others lift have gone up quite significantly though
D
Deleted member 12837
Unconfirmed Member
Really? Yikes, that's rough...
Even at Whole Foods (notoriously expensive, everything organic, etc), chicken thighs are only $2.39 / lb. At a normal grocery it would be even cheaper, and at a bulk store like Costco or Sam's it would be even better than that.
How much do you pay for chicken or eggs, for example?
75 servings of ON Whey at 23 g / serving = 1725 g protein
1725 g protein / $50 = 34.5 g per dollar
1 lb chicken thigh = ~100g protein (from what I've gathered online)
100g / $2.39 = 42 g per dollar
1 dozen eggs = 72 g protein
72 g protein / $1.89 = 38 g per dollar
And that's not even accounting for everything else that's in the real foods that isn't in the protein powder.
TheDarkStark
Member
FallingEdge
Member
Depends on your living situation. When alone, I ate the same meal everyday which was damn near 150g of chicken. Now that I'm with the gf, she wants variety so our dinner meals aren't just chicken haha.
D
Deleted member 12837
Unconfirmed Member
Err, ok..
Not as familiar with tuna prices, but a quick check on Amazon showed roughly 4 oz / $1. That means ~33 g protein / $1.
Ground beef is easy. 1 lb has ~100 g protein and is usually around the same price as chicken thighs (again, at least around here). So the math works out the same as the chicken.
Anyway, eating a pound of chicken is not really all that much, especially if you're going to spread it across the entire day. For a post-workout meal when I'm eating chicken, I'll eat well over a pound of it, easy.
No one said you had to get all 150-200 grams of protein that you're trying to eat per day from one source. I guess you could, but most people's diets are going to be varied. We were discussing using protein powder as a supplement to help reach the 150-200 g per day goal that a lot of people are aiming for. All I was saying is that to get that extra 50-75 grams you might be looking for on top of your normal diet, it's not really all that difficult with just some extra regular food vs protein powder. It can also be cheaper (in the US, anyway), and will provide more nutritional value than pure protein would.
I drink protein shakes too. I'm not saying they're evil.
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Semantics.
According to many studies, food is much better than getting those same nutrients from supplements. Sure, whey protein is protein, but the protein, vitamins, and nutrients inside food are more likely to survive digestion and are more likely to be biologically active.
There are multiple studies, books, and journal articles that point towards eating food is far better than using supplements. I understand that you don't have the time to gorge yourself with natural protein everyday, but I'm just stating the facts.
Whey protein is a supplement. If you have that in mind you'll be fine. Obviously you don't want most of your food intake to come from supplements since "real food" will contain more nutrients per g. I'm going to start working out again soon and I intend to take 2 protein shakes/day since I'll be working and won't have the time to cook too much.
This. It doesn't matter if you get more from shakes as long as you are overall getting your minerals and vitamins in. I eat 230-250g protein a day. I think i'll be aight getting 50g of it from shakes.
Nevermind the proven fact that whey is more bio-available than any other form.
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