I think I might do that, except I'm not sure about taking a week off. Last time I did that I felt like shit coming back.
Do you think something like really light benchpress (say 145lb) or lighter DB bench would be good for a chest deload?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I think I might do that, except I'm not sure about taking a week off. Last time I did that I felt like shit coming back.
Do you think something like really light benchpress (say 145lb) or lighter DB bench would be good for a chest deload?
Looks like you are eating too low for a recomp. You should be getting about:
2,934 cals per day is your estimated TDEE
subtract 500 from that to cut. Add some to bulk. Maybe 300 per day extra for a slow bulk or 500+ for a bulk where you'll also gain a lot of fat.
Stick to 2,934 for a couple weeks and check your weight if you aren't trying to lose or gain. It is just an estimate.
Protein = 1g per lb of bodyweight
Fat = .5g per lb of bodyweight
Allocate the rest however you want. Probably carbs but that's up to you.
Anton Sugar
Member
FitDay's archaic interface and horrible food search have made me want to find a better food tracking program. Any suggestions for a good free one?
myfitnesspal is amazing and has the biggest database. Can track on computer, idevice, android and it all syncs for free.
entremet
Member
+1 for myfitnesspal.
MrToughPants
Brian Burke punched my mom
I like the Poundstone and Sven Karlssen (IFBB/strongman) look, not shredded but visible abs and vascular but with about 300-340lbs of mass, just fucking beasts. I'm lower BF now but would rather be heavier and have that look, maybe 225 someday, if I ever have the desire to eat that much again.
Yea my shoulders are slowly getting stronger again, I do DB press instead of OHP since that seems to bug me a bit when I bring the bar infront and below my neck.
Spiritreaver
Member
Too much nitpicking going on right now.
Just fucking eat and make your macros. If you have a reason to care about nutrition to such a level as to question the efficiency of one source to another.... you're either crazy or certainly have a doctor/coach/evil genius to refer to this stuff rather than here.
Not saying it's not good information or even a good discussion, but for the sake of the goals of pretty much every single person in this thread. I doubt it matters one bit. So don't stress out! EAT.
(I'm mostly sad no one said anything about my legs.
)
Just fucking eat and make your macros. If you have a reason to care about nutrition to such a level as to question the efficiency of one source to another.... you're either crazy or certainly have a doctor/coach/evil genius to refer to this stuff rather than here.
Not saying it's not good information or even a good discussion, but for the sake of the goals of pretty much every single person in this thread. I doubt it matters one bit. So don't stress out! EAT.
(I'm mostly sad no one said anything about my legs.
) Not really, lol.
Too much nitpicking going on right now.
Just fucking eat and make your macros. If you have a reason to care about nutrition to such a level as to question the efficiency of one source to another.... you're either crazy or certainly have a doctor/coach/evil genius to refer to this stuff rather than here.
Not saying it's not good information or even a good discussion, but for the sake of the goals of pretty much every single person in this thread. I doubt it matters one bit. So don't stress out! EAT.
(I'm mostly sad no one said anything about my legs.
Not really, lol.
You have beautiful legs!
Khalifa Jayy
Banned
That sounds pretty good. I'll try to stick to something like this and see how I feel in a week or two. Thanks man.
FallingEdge
Member
Too much nitpicking going on right now.
Just fucking eat and make your macros. If you have a reason to care about nutrition to such a level as to question the efficiency of one source to another.... you're either crazy or certainly have a doctor/coach/evil genius to refer to this stuff rather than here.
Not saying it's not good information or even a good discussion, but for the sake of the goals of pretty much every single person in this thread. I doubt it matters one bit. So don't stress out! EAT.
(I'm mostly sad no one said anything about my legs.
Not really, lol.
i would like your legs in my legs
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9 reps @ 150 for OHP. 5/3/1, why you so good?!?!?!
This time last year, my 1 RM was around 150. Now, I have done 9 reps. Love it. LOVE IT.
Poindexter
Member
I get 5 lbs of chicken for around 12 dollars every week.
I get 4.5 lbs of ground beef (93/7) for around 13 dollars
A variety of veggies for 5 bucks
A few pieces of fruit: 5 bucks
5 dozen eggs for 10 bucks
32 slices of thick cut bacon for 12 bucks
Loaf of wheat bread for about 1.50
For 60 bucks I feed my wife and I for over a week. But we eat the same thing every day...
Breakfast: 6 boiled eggs, 3 slices of bacon = 48 g of protein, 660 calories
Lunch: 12 ounces (cooked weight) of chicken breast. 103 grams of protein - 580 calories
Salad: 200 calories
Dinner: 1/2 lb cheeseburgers (one slice of cheese) w/ 2 pieces of bacon - 73 grams of protein, 750 calories
Piece of fruit - 100 - 150 calories
This is my cutting diet. It works and is cheap as hell in my part of the country (Texas).
I get 4.5 lbs of ground beef (93/7) for around 13 dollars
A variety of veggies for 5 bucks
A few pieces of fruit: 5 bucks
5 dozen eggs for 10 bucks
32 slices of thick cut bacon for 12 bucks
Loaf of wheat bread for about 1.50
For 60 bucks I feed my wife and I for over a week. But we eat the same thing every day...
Breakfast: 6 boiled eggs, 3 slices of bacon = 48 g of protein, 660 calories
Lunch: 12 ounces (cooked weight) of chicken breast. 103 grams of protein - 580 calories
Salad: 200 calories
Dinner: 1/2 lb cheeseburgers (one slice of cheese) w/ 2 pieces of bacon - 73 grams of protein, 750 calories
Piece of fruit - 100 - 150 calories
This is my cutting diet. It works and is cheap as hell in my part of the country (Texas).
L0st Id3ntity
Member
^ Looks good but lacks fiber, eat veggies brah.
Today I had some bad junk in addition to my regular diet, then compensated with one of my best workouts recently.
Today I had some bad junk in addition to my regular diet, then compensated with one of my best workouts recently.
ldcommando
Banned
I eat 400g of chicken everyday. Divided in 2 meals. Not kidding.
MrToughPants
Brian Burke punched my mom
I think he meant 150+g of protein from chicken breasts...
ldcommando
Banned
ah ok. Because 150 g of chicken is not much at all.
Haven't posted in here for a while, but would like to chime in and say my progress is going pretty well. Pleased with my lifts today, although pulled my groin a little bit 'cuz I was in a hurry to finish on the leg press.
Getting up to my 100KG squat goal I have in mind, and I'm going to be psyched to ramp past that in a month or so. Hitting 90KG clean for 5 reps today put a huge grin on my face.
Smashed out 3 x 10 reps on the leg extension machine, going 80, 90, 100KG, plus a double drop set on the last set too, but not sure how easy the machine is at my gym. Annoying that the machine stops at 100KG, but thinking of doing some single leg extensions instead to compensate. Any thoughts on that?
Missing the plate loaded leg press at my old gym too, my current gym's one maxes out at 200KG and I'm hitting up 160KG on there at the mo. Definitely going to start deadlifting soon, just been needing to hit the correct form. Swear I can never get it right.
What would you guys recommend for calf exercises? Really miss the seated calf raises that my previous two gyms had, but making do with free weights for the moment. I feel pretty limited by dumbbell calf raises, as my arms and wrists can't keep up with the higher weights I want to use at the mo, so might switch over to a barbell and plates.
Cheers dudes.
Getting up to my 100KG squat goal I have in mind, and I'm going to be psyched to ramp past that in a month or so. Hitting 90KG clean for 5 reps today put a huge grin on my face.
Smashed out 3 x 10 reps on the leg extension machine, going 80, 90, 100KG, plus a double drop set on the last set too, but not sure how easy the machine is at my gym. Annoying that the machine stops at 100KG, but thinking of doing some single leg extensions instead to compensate. Any thoughts on that?
Missing the plate loaded leg press at my old gym too, my current gym's one maxes out at 200KG and I'm hitting up 160KG on there at the mo. Definitely going to start deadlifting soon, just been needing to hit the correct form. Swear I can never get it right.
What would you guys recommend for calf exercises? Really miss the seated calf raises that my previous two gyms had, but making do with free weights for the moment. I feel pretty limited by dumbbell calf raises, as my arms and wrists can't keep up with the higher weights I want to use at the mo, so might switch over to a barbell and plates.
Cheers dudes.
Too much nitpicking going on right now.
Just fucking eat and make your macros. If you have a reason to care about nutrition to such a level as to question the efficiency of one source to another.... you're either crazy or certainly have a doctor/coach/evil genius to refer to this stuff rather than here.
Not saying it's not good information or even a good discussion, but for the sake of the goals of pretty much every single person in this thread. I doubt it matters one bit. So don't stress out! EAT.
(I'm mostly sad no one said anything about my legs.
Not really, lol.
I honestly have no idea why you spent the money for a trainer. People should be paying you to train them
Poindexter
Member
thanks man. I get enough fiber for me it seems. I'm very regular haha I get a decent amount from spinach in my salad and my piece of fruit.
abstract alien
Member
What are a few healthy desserts you guys make from time to time? If you make or eat any ever, that is.
I don't really make any but going out for froyo is always good.
Etrian Oddity
Member
How the hell do you guys afford to eat 250g protein a day? Buying $20 of protein every 2-3 weeks alone is pricey for me.
Gross, who's eating 250 a day? Unless they're like 300+ lbs...
Well, you should eat a variety of protein for a few reasons:
1. Whey protein isn't rich in vitamins and other micronutrients, unlike meat, eggs, whole foods.
2. Whey protein absorbs quickly; your muscles can only take up so much at once, so if you run over that limit it just gets burned as calories or stored as fat.
3. It's best to eat a variety of protein sources, as they have different absorption rates, micronutrient compositions and are generally going to be a little better for you.
Shakes ARE good, but focusing on whole food first is never a bad call. If you're getting 180+g/day from whole food though you're probably in good shape though, right?
4 kcals per gram is only 1000kcals. Eggs, tuna, chicken and pork.
Etrian Oddity
Member
Anyways... damn my hurt knee. Been a month and it still hasn't recovered. Gonna have to just start swimming to keep my cardiovascular health up, I suppose. :\
Weight training is going great, though. My eating habits have also paid off, as I've been getting compliments as of late. This month has definitely been a success.
Unless you're really heavy, I can't imagine eating that much protein to be a good thing.
Nastiest. Shits. Ever.
MrToughPants
Brian Burke punched my mom
abstract alien
Member
Froyo is always good stuff.
Brolic Gaoler
formerly Alienshogun
OT, but my grandfather died this morning. Shit's gonna be weird for me for a few days.
Here is some news though.
Wendler is releasing a new books soon. I'm curious if this is supposed to be the "NOV" book.
http://www.jimwendler.com/2012/09/coming-soon-531-training-faq-bookebook/531-training-faq/
Also The Great Rack-pull Myth
And one more for some good reading.
Old but good info.
http://www.t-nation.com/free_online_article/most_recent/five_exercises_you_should_stop_doing_forever
Here is some news though.
Wendler is releasing a new books soon. I'm curious if this is supposed to be the "NOV" book.
http://www.jimwendler.com/2012/09/coming-soon-531-training-faq-bookebook/531-training-faq/
Also The Great Rack-pull Myth
And one more for some good reading.
Old but good info.
http://www.t-nation.com/free_online_article/most_recent/five_exercises_you_should_stop_doing_forever
My condolences my friend. Losing my grandfather was one of the hardest things I ever had to go through. Of course, remember that strength is just as important inside as outside.
Regarding the last article, I will respectfully disagree with the first point.
Brolic Gaoler
formerly Alienshogun
Thanks guys, I'm fine as odd as it sounds. I don't know if it's some "sense of duty" to be "the rock" for my family, or me being desensitized from being overseas/in combat for so long, but I was the most composed out of the group. Even cleaned out his room and helped move his body out for the funeral home people.
It's just going to be crazy because of all the stuff I need to do and people I need to be there for. It's rough, but it's nothing that's going to crush me.
You're definitely right though, it's bringing our family closer than anything else has in a long time (oddly enough that being my sister's death a long time ago). But that's neither here nor there.
I appreciate it none the less guys.
Tomorrow is still squat/deadlift day no matter what. The world's gonna keep on turning, and I'm gonna keep on moving weight.
It's just going to be crazy because of all the stuff I need to do and people I need to be there for. It's rough, but it's nothing that's going to crush me.
You're definitely right though, it's bringing our family closer than anything else has in a long time (oddly enough that being my sister's death a long time ago). But that's neither here nor there.
I appreciate it none the less guys.
Tomorrow is still squat/deadlift day no matter what. The world's gonna keep on turning, and I'm gonna keep on moving weight.
So I've been casually working out over the last few months, and while I already know the amount of effort I put in will ultimately improve the results, I just wanted to see if I can learn a thing or two from some vets here.
I've got a pull up bar and a pair of 20 lb dumbbells. When I decide to get off my lazy ass my routine goes like this:
Squats
Bicep Curls
Over head press
Push ups
Pull ups
Crunches
I'm looking to just be rock hard and look good in clothes. Here's a couple of photos of meself:
http://s1106.photobucket.com/albums/h375/Cpesantez/Before Late September/
I drink a lot of water, but don't really keep a track of the food that goes in my piehole. My diet is relatively healthy(not much junk or sugar) but it's nothing you'll find in a magazine.
So there's my story. Any advice on how to stay motivated on working out? Any tips on how to/what to eat? Would you detract or add anything to the workout routine? Thanks in advance to anyone you responds, I appreciate it.
I've got a pull up bar and a pair of 20 lb dumbbells. When I decide to get off my lazy ass my routine goes like this:
Squats
Bicep Curls
Over head press
Push ups
Pull ups
Crunches
I'm looking to just be rock hard and look good in clothes. Here's a couple of photos of meself:
http://s1106.photobucket.com/albums/h375/Cpesantez/Before Late September/
I drink a lot of water, but don't really keep a track of the food that goes in my piehole. My diet is relatively healthy(not much junk or sugar) but it's nothing you'll find in a magazine.
So there's my story. Any advice on how to stay motivated on working out? Any tips on how to/what to eat? Would you detract or add anything to the workout routine? Thanks in advance to anyone you responds, I appreciate it.
Your progress will depend on how serious you are about lifting.
Eat: protein, fats, carbs in the correct proportions. More calories than maintenance when trying to build, less when trying to lose.
Lift: heavy weights in a gym if you want to build muscle. Doing pushups, crunches, etc can give you some solid fundamental strength but you won't ever be "big".
Motivation: comes from within. Why are you lifting? Girls, feel too fat, saw a picture of Arnold, whatever.
As of now, I'm really only getting two sound meals a day. I get up at around noon, eat breakfast, go to work, and eat dinner when I come home. I've been thinking of getting some protein bars to maybe help fill that long void.
The gym isn't out of the question, but I'd rather just stick to home gyming it up, ya know? I don't really have a problem with not becoming "big". As long as you can see that I'm fit and strong with some clothes on.
I'm definitely doing this for some pussy first and foremost, but health is also a notable motivation. It just isn't enough though, how many times should I do that routine I posted a week? I only really do it once, maybe twice on a good week.
Spiritreaver
Member
My thoughts go out to you and your family buddy, very sorry for your loss. Keep yourself together as best you can, but don't forget it's okay to let go over this sort of situation. It may not hit you until later. Either way, I'm very sorry for you big guy. Hang in there!
We'll see! I just got my workout and nutrition plan, about to read over it now, it's very in depth. This guy and his wife both run a local physique and bodybuilding competition held every year. I am not sure if he competes now, but his wife definitely does.
To be honest, I've never really seen a guy really "fill out a shirt" unless he's moderately muscular. While you can gain some good beginner's muscles with the home workout you provided, you won't ever look like Chris Hemsworth or Captain America unless you add weights. Likewise I can't imagine getting "strong" without lifting weights heavier than 20 lbs.
Of course, lifting is only half the fight. Proper nutrition and sleep are hugely important. Pay attention to what you eat, make sure you're getting enough protein to build. Shakes are good for those who can't eat enough of their daily protein. I'm not a huge fan of bars unless it's you're in a pinch or they're homemade.
For that routine you could do it several times a week since it is not very intense. 4 times is probably sufficient.
Again I'd highly recommend investing in a gym membership or getting a solid set of dumbells (up to a respectable weight) if you want that "fit and strong" look. Building muscle is a long-term process, people don't just become "jacked" like the Rock overnight. To even look like Thor you need to be very serious.
I'm about to walk 3-4 miles while doing alternating 25lbs kettlebell suitcase carry/overhead/clean positions on each arm. I'm pretty pumped. I did a mile of it pretty easily a few days ago, so I'm going to push it a bit farther this time. I also did walking swings from back fence to the back road through an empty lot behind my house. That's about a 53 yard round trip. I wanted to die. Literally have never been so physically exhausted in my life. I even threw up after, which was the first time in years I've ever thrown up from working out. Depending on how I feel after the walking, I might try it again. Ruined my for 2 days at least, though.
Haven't done pullups for a while, but today being a back day which is typically pretty high volume, got me wondering how many I can do now. so I went to my room used my door frame pullup bar and I banged out a PR of 30 chinups. GAINZ....
currently 200 lbs.
edit: I'ma try and do as many pullups as I can on my next back day, prior to my workout so my CNS is fresh.
currently 200 lbs.
edit: I'ma try and do as many pullups as I can on my next back day, prior to my workout so my CNS is fresh.
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