#1 yeah that's why I get 50 out of 250 from shakes.
#2 Sorry, this is absolute broscience bullshit. Idon't blame you, it's been touted for awhile.
#3 is just a mix of the first 2.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
#1 yeah that's why I get 50 out of 250 from shakes.
#2 Sorry, this is absolute broscience bullshit. Idon't blame you, it's been touted for awhile.
#3 is just a mix of the first 2.
I'm looking to get back into the shape I was in when I played baseball hardcore. Current weight is 165 but want to get to 195lbs or so. I eat a well-balanced diet but I need to add protein to the mix.
As far as workout goes, I run a mile a day, do 2 sets of 25 pull-ups while wearing a 20lb weighted vest, and do 75 situps a day.
I'm not looking to get overly jacked or anything, more like John Basedow tone again. How much protein should I be taking in to grow muscle/gain weight at a healthy pace? I heard I should be around 120g a day to do this.
As far as workout goes, I run a mile a day, do 2 sets of 25 pull-ups while wearing a 20lb weighted vest, and do 75 situps a day.
I'm not looking to get overly jacked or anything, more like John Basedow tone again. How much protein should I be taking in to grow muscle/gain weight at a healthy pace? I heard I should be around 120g a day to do this.
A
A More Normal Bird
Unconfirmed Member
1g per lb of bodyweight is the common baseline, though you can progress just fine with quite a bit less than that. It's a good figure to aim for though as even if you fall short by say 20g (by running out of tuna cans with no way of getting to the store, for example) there's no real downside.
However, if you're looking to add 30lbs of lean mass the only way a daily routine of running and pull ups will be of any help is if you're on steroids. A beginner strength routine such as the one in the OP of this thread will promote the growth of all skeletal muscles in a balanced manner. If you can do 2 sets of 25 weighted pullups then you're clearly quite strong and it probably wouldn't take you much time at all to go from picking up a barbell to handling weights large enough to make your 195lbs goal a rapidly approaching reality.
However, if you're looking to add 30lbs of lean mass the only way a daily routine of running and pull ups will be of any help is if you're on steroids. A beginner strength routine such as the one in the OP of this thread will promote the growth of all skeletal muscles in a balanced manner. If you can do 2 sets of 25 weighted pullups then you're clearly quite strong and it probably wouldn't take you much time at all to go from picking up a barbell to handling weights large enough to make your 195lbs goal a rapidly approaching reality.
GraveRobberX
Platinum Trophy: Learned to Shit While Upright Again.
What the hell is Swolterophy?
The trophy part of the word sent off fire alarms in my brain
Does it have a Platinum?
The trophy part of the word sent off fire alarms in my brain
Does it have a Platinum?
http://en.wikipedia.org/wiki/Atrophy
So, regarding body fat calipers.. are they worth it?
I used a digital estimator scale at the gym, 84.5kg, 18.5% bf @ 6"2. I'm interested in gaining weight till I hit ~88-90 later in the year and cutting back..
I did 3 miles. I just had no grip strength left to keep going. The 3rd mile was pretty hard. I had to start changing up positions more frequently and different, probably not as good positions. No way I could do the swings after that. I did do an additional 90 minutes on my bike after that. Planned for 3, but my knees are shot. I might do it after I wake up. I haven't sweat so much in long time on the treadmill. I never sweat that much on the bike, even when I do 3-5 hours.
I think I need to start taking fish oil or something. I've been noticing a lot of knee and elbow stiffness and aching. I feel like maybe my joints don't have enough lubrication.
I think I need to start taking fish oil or something. I've been noticing a lot of knee and elbow stiffness and aching. I feel like maybe my joints don't have enough lubrication.
MarkMclovin
Member
Not sure if this is the right thread or not, but I'll give it a shot.
Since January, I have lost around 3 and a half stone and in the last 2 months, I have started running. I started off just doing 2 miles a day, 2 days a week, but it's now changed to something like 2 days of 3 miles, 1 day of 4 miles and a circuit training day inbetween. I have 2 or 3 rest days a week. Every session I have to do before I go to work, starting around 6:30am.
The problem is, my sleeping pattern has now gone to shit. At the beginning of my running, I'd wake up to my alarm. Gradually, I would wake up before it and now I just keep waking up at stupid o'clock, hoping I can fall back asleep. I just feel wide awake.
I am going to bed a bit earlier, around 10pm but I don't fall asleep straight away, so say 10:30. This morning I woke up at 2am! Then 3, then around half 5. I'm not sure how much sleep I've had between these times, but it's definitely getting worse, and it must be because of the cardio I'm doing lately. I'm starting to feel a little tired during the day, whereas a few weeks ago, I'd feel energised.
Any advice would be great.
Since January, I have lost around 3 and a half stone and in the last 2 months, I have started running. I started off just doing 2 miles a day, 2 days a week, but it's now changed to something like 2 days of 3 miles, 1 day of 4 miles and a circuit training day inbetween. I have 2 or 3 rest days a week. Every session I have to do before I go to work, starting around 6:30am.
The problem is, my sleeping pattern has now gone to shit. At the beginning of my running, I'd wake up to my alarm. Gradually, I would wake up before it and now I just keep waking up at stupid o'clock, hoping I can fall back asleep. I just feel wide awake.
I am going to bed a bit earlier, around 10pm but I don't fall asleep straight away, so say 10:30. This morning I woke up at 2am! Then 3, then around half 5. I'm not sure how much sleep I've had between these times, but it's definitely getting worse, and it must be because of the cardio I'm doing lately. I'm starting to feel a little tired during the day, whereas a few weeks ago, I'd feel energised.
Any advice would be great.
HarryHengst
Member
Stop doing cardio for a week or two and see if you start sleeping like you used to do, so you know for sure its due to cardio? Its not like you're doing excessive amounts of cardio, so it seems weird that it interferes with your sleep.
I get this from time to time. It normally has to do with something on your mind. It can make you restless during the night. Work on getting a good bedtime routine together. For me, it's taking a hot shower, read a book, then slowly work myself into falling asleep. By 8AM, I'm up and ready to go.
Reached one of my goals last night, I was able to do max resistence (20) on the elliptical for 20 minutes straight. Only 1650 strides, though. I got a little cocky and tried to break my mile record and was on pace but totally gassed on the last 1/8. That sucked .. I was so close to breaking the 7 minute mark.
This is my third week incorporating OHP into my shoulder workouts. Should I feel some 'pressure' in my sternum and just under my rib cage when doing it? I'm assuming it's just stabilizing muscles I have never used in my life firing off.
Not doing a ton of weight, sets of 95/115/105/75.
This is my third week incorporating OHP into my shoulder workouts. Should I feel some 'pressure' in my sternum and just under my rib cage when doing it? I'm assuming it's just stabilizing muscles I have never used in my life firing off.
Not doing a ton of weight, sets of 95/115/105/75.
Halfway through week 2 of morning workouts and I'm feeling better. Did my max effort squat workout today and have improved from last week which is good.
Today's workout went like this:
Squat
135x5
225x5
315x5
375x3
405x1
GM
175 x 6
205 x 6
225 x 6
225 x 6
Ab Pulldown
170x20
170x20
DB sidebend
60lb x 15
60 x 15
60 x 15
Everything increased from a week ago, so that's good!
Today's workout went like this:
Squat
135x5
225x5
315x5
375x3
405x1
GM
175 x 6
205 x 6
225 x 6
225 x 6
Ab Pulldown
170x20
170x20
DB sidebend
60lb x 15
60 x 15
60 x 15
Everything increased from a week ago, so that's good!
FallingEdge
Member
405. Fantastico.
SeanR1221: How's the puppy situation going? Any better?
Spaghetti for lunch and dinner. nom nom nom nom nom.
SeanR1221: How's the puppy situation going? Any better?
Spaghetti for lunch and dinner. nom nom nom nom nom.
Anton Sugar
Member
Does anyone live in Washington, DC, and know of any good gyms? I might be spending half my time in Columbia Heights, so I'm looking for a gym that allows chalk and has squat racks.
myfitnesspal it is! Thank you.
EDIT: Congrats on 405, deadbeef! I'll be attempting 405 for the first time next Monday--already nervous, especially since I had a week of vacation last week and am feeling a bit detrained. Time to start eating.
myfitnesspal it is! Thank you.
EDIT: Congrats on 405, deadbeef! I'll be attempting 405 for the first time next Monday--already nervous, especially since I had a week of vacation last week and am feeling a bit detrained. Time to start eating.
Is this 5/3/1??
No sir I'm fooling around with some of the conjugated approaches trying to find something that works for me.
AlienShogun, I'm glad you're doing alright and staying strong for your family after your grandfather's passing. Darth, if I could fitness alchemy your hammies onto mine I would. It's fun to follow this thread and see what happens when people push themselves to the limit and keep going! Imm0rt4l doing that many pull-ups @200lbs is absolutely elite. Long-term I'd love to do the same. And deadbeef, I'm glad to see you're getting used to the early-morning training.
ToxicAdam how many reps did you perform for the overhead press at 95/115/105/75?
ToxicAdam how many reps did you perform for the overhead press at 95/115/105/75?
I eat 230-250g per day.
and I only eat 2 meals per day
How much do you weigh?
10/7/7/10
230 @ 19%
There are studies that show when cutting, up to 1.5g per lb of body weight can be beneficial and definitely not harmful. I also don't eat carbs so I gotta get the calories somewhere. I already eat 145-160g fat. No need to up that.
TheDarkStark
Member
Why? And Why?
Do you have a Hip and Leg Sled at the gym? Just throw plates on there and do your calves on it. Just position your feet at the very bottom of the platform and push with it with your toes/balls of feet. Or do them in-between sets of your regular leg workout.
I like that link Fallingedge posted. Gives me something to do when I am resting in between sets of other body parts. Although it's probably going to fuck up my running times.
Because it works for me and has no negative effects on my lifts. Fat gets a bad rap. Fat raises testosterone, decreases inflammation, is used as energy and fuel in the absence of carbohydrate, and is protein sparing when in caloric deficit. I feel better when I don't eat carbs. I lose weight much faster. It just works for me and many others.
I was going to join this new Crossfit gym but after my free trial week I am almost decided that I will not. I don't like having my program dictated to me by someone else. Also, the programming doesn't seem to have any real rhyme or reason to it. I didn't attend yesterday's class but the workout yesterday consisted of the following:
WOD 9.25.12
10 minutes to find 2RM Deadlift (why 10 minutes only??)
*reps should be touch and go
*dropping weight on either rep = no rep (this really pisses me off)
- then-
4 RFT (rounds for time)
10 med-ball cleans
5 burpees
8 pullups
5 burpees
6 handstand pushups
5 burpees
3x10 KB twists
The WOD seems ok but the strength work really annoys me. What is the significance of only getting 10 minutes to "find" your 2RM deadlift? This seems to make no sense to me. And why does Crossfit insist on "bouncing" the deadlift rather than resetting?
I honestly only want to join because I just want to use their equipment and do my own programming and throw in the occasional WOD for conditioning purposes.
WOD 9.25.12
10 minutes to find 2RM Deadlift (why 10 minutes only??)
*reps should be touch and go
*dropping weight on either rep = no rep (this really pisses me off)
- then-
4 RFT (rounds for time)
10 med-ball cleans
5 burpees
8 pullups
5 burpees
6 handstand pushups
5 burpees
3x10 KB twists
The WOD seems ok but the strength work really annoys me. What is the significance of only getting 10 minutes to "find" your 2RM deadlift? This seems to make no sense to me. And why does Crossfit insist on "bouncing" the deadlift rather than resetting?
I honestly only want to join because I just want to use their equipment and do my own programming and throw in the occasional WOD for conditioning purposes.
Noted this but I definitely cannot stick to it hah.
Wish there was any sort of plate-loaded leg-press style machines at my gym, but all we got is a seated leg press that only goes up to 200kg. Tried calf raises on that before, just like you said, but have really not seen many gains for a few months.
Saw this on bb.com, and due to a lack of seated calf raise machine at my gym, I might try it next time:
Will probably just force myself to stick to those standing body weight heel raises though.
Syphon Filter
Member
For those that drink a shake when they wake up. Do you still eat breakfast right after or just consider that your breakfast?
If I am weight training I am eating a hearty breakfast and topping it off with a shake. The shake is a supplement, not a meal replacement.
Darth Wufei had the best idea. Just take your powder and mix it into some oatmeal or whatever whole grain porridge suits your fancy.
Yuck. That would alter the taste of what you're eating drastically
Never had proats? That shit is good if you have good tasting protein.
Because, as their penchant for functional strength dictates, bouncing your reps will emulate real-world situations, like bouncing a dishwasher over marble tile during a kitchen remodel.
God forbid you add taste and flavor to plain old oatmeal.
I don't eat oatmeal anyway, think I have some kind of intolerance
Proats is what I get up for in the morning.
Chocolate cookie dough flavour whey + oats + milk = nectar of the gods.
It's not even a timed WOD either. Makes no sense! This is why I can't join because I will end up disagreeing with what these guys do
FallingEdge
Member
I need to make steel cut oats in the microwave. Never tried it.
Bearded Dudebro
Member
I Thermos cook mine. I've got a small Thermos that I put the Oats in. I boil water in the microwave, and pour it in with the Oats. Seal it up and 1/2 hour later you have hot Oats.
http://www.amazon.com/Thermos-Stainless-King-SK3000MBTRI4-Midnight/dp/B0017IFSIS/ref=sr_1_2?ie=UTF8&qid=1348682691&sr=8-2&keywords=thermos+food+jar
The lack of programming and price always holds me back. Funny too, since my home gym would probably be indistinguishable from a homemade Crossfit setup.
Also, those zany pull-ups. Someone post that gif with the Crossfit pull-ups and you'll see what I mean.
BruceLeeRoy
Banned
Anyone ever strain their forearm close to the elbow? This thing is a pain in the ass
I can't stand those things. I did a couple crossfit classes and I like the aerobic nature of the workouts but didn't like how they constantly were pushing speed over form. Just a recipe for injury I would imagine.
I can't stand those things. I did a couple crossfit classes and I like the aerobic nature of the workouts but didn't like how they constantly were pushing speed over form. Just a recipe for injury I would imagine.
im guessing the workouts are a hour, so you only spend 10 minutes getting your max rep for that weight instead of spending 30 minutes slowly working your way to a max just for times sake. it is more work and takes more control to pick up and set back down a deadlift, and from what i understand in weightlifting competitions you are required to set it back down as well. im not sure they are encouraging 'bouncing' more so than discouraging setting down the bar, taking 15 seconds resetting yourself, then doing your next rep. also, there may be some people in there that can use those 10 minutes to just learn the deadlift better because they may not be familiar with it or proficient at it. while they are learning the lift better, people that know what they are doing can find a 2 rep max they can do. i typically keep track of my max's and whenever do one of these at the start of a workout ill start slightly below my previous max, then do my max again, than see if i can improve.
you can go to this page to see the videos on their own site about how to properly do varying exercises, including deadlifts. if a crossfit gym is teaching you something that isnt in line with what they teach in these videos, id say its probably not a good place to train.
I'm getting that way with shrugs. I was doing 130 db's in each hand and the was barely holding onto the left one before I had to bail halfway through. Then did the same with BB shrugs when I was doing 330.
I have some old bricklaying gloves I am thinking about bringing in some time, even though it will look stupid as fuck. But they really let you grip.
I have some old bricklaying gloves I am thinking about bringing in some time, even though it will look stupid as fuck. But they really let you grip.
Brolic Gaoler
formerly Alienshogun
Well, my squats are finally coming back. finished with 405 today for heavy singles and it was pretty easy.
I think getting that massage definitely helped.
I'm destroyed after today though.
I think getting that massage definitely helped.
I'm destroyed after today though.
i use these. 7 bucks and they are prime eligible.
pumice stone, but i have seen some people use a little drimmel thing to file them down. youre better off cleaning them down some rather than letting them tear.
Nice. I've seen a kid I used to go to HS use something like that. I'll probably get it.
- Status