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[Keio]

Another runner here but looking for serious advice.

I'm 32 years old, 177cm tall (about 5'10) and weigh 79 kilos (174 pounds). I work long hours but I run to stay sane

I'm not a super runner but my 1/2 marathon PB is 1:45 and marathon record 3:45.

My Withings says my fat % is about 19 and I do have some flab on my belly.

I'd love to get rid of the fat, get some upper body muscles and look a bit more toned.

How do you guys work this equation out? I try and run 100km a month, but I could squeeze in 2xweek gym visits or just some 30 min of body weight training at home.

My diet is terrible. I should drink less alcohol and eat out (not junk but still I think it's mostly unhealthy) less, but I'm wondering how much I can balance that out with exercise

 

[cdyhybrid]

Bought some compression shorts at the outlet mall on my way back from Canada yesterday. Looking forward to trying them out when I get back to the gym tomorrow.

On that note, I last lifted Wednesday (doing Starting Strength) and spent the next few days drinking a ton and sleeping a little over the weekend. Am I going to need to drop my weight when I lift tomorrow? If so, how much?

 

[Luscious LeftFoot]

Squat booty? Swoletrophy?

I am so turned on right now.

 

[Para bailar La Bomba]

Another runner here but looking for serious advice.

I'm 32 years old, 177cm tall (about 5'10) and weigh 79 kilos (174 pounds). I work long hours but I run to stay sane

I'm not a super runner but my 1/2 marathon PB is 1:45 and marathon record 3:45.

My Withings says my fat % is about 19 and I do have some flab on my belly.

I'd love to get rid of the fat, get some upper body muscles and look a bit more toned.

How do you guys work this equation out? I try and run 100km a month, but I could squeeze in 2xweek gym visits or just some 30 min of body weight training at home.

My diet is terrible. I should drink less alcohol and eat out (not junk but still I think it's mostly unhealthy) less, but I'm wondering how much I can balance that out with exercise

I do about the equivalent of what you run in a month in cycle mileage. Also run similar 1/2 marathon time.

My advice is 5/3/1. Try to up weights to 3 days, reduce cardio if you don't have the time. On deload weeks you can up cardio if you really miss it.. You'll also need 3000 plus cals a day to sustain that training but you'll see overall improvements to your body by introducing weights.

 

[Etrian Oddity]

Finally back in the gym today after a four-day absence (due to work issues). Feels so great to be back. I really missed the testosterone and burn.

And I agree with posting and updating goals. Shall we begin doing that?

 

[Syphon Filter]

I'm looking at the beginner routine and was wondering which one of those work on tricep/bicep? I know bench press is for the chest.

 

[reilo]

I'm looking at the beginner routine and was wondering which one of those work on tricep/bicep? I know bench press is for the chest.

Bench press works your triceps...

 

[kylej]

I'm looking at the beginner routine and was wondering which one of those work on tricep/bicep? I know bench press is for the chest.

Shoulder press is one of the best tricep exercises. Rowing movements are great for your biceps. Damn near every major lift works your triceps and biceps though.

If you're trying to get big ass arms, just be aware that your biceps get overtrained very easily. Doing 30 sets of curls a week isn't going to make them grow faster.

 

[Syphon Filter]

Do you guys think it's better to work on your full body or split it between upper and lower body after you get where you want to be?

 

[Esch]

Do you guys think it's better to work on your full body or split it between upper and lower body after you get where you want to be?

compound lifts

Spoiler

I try not to do squat and DL same day but idgaf about the rest

 

[kylej]

Do you guys think it's better to work on your full body or split it between upper and lower body after you get where you want to be?

do starting strength dude. or 5/3/1. or stronglifts if you want. They have all worked to build lots of muscle for thousands of people. Don't reinvent the wheel.

 

[Brolic Gaoler]

Wtf

 

[Syphon Filter]

do starting strength dude. or 5/3/1. or stronglifts if you want. They have all worked to build lots of muscle for thousands of people. Don't reinvent the wheel.

There are multiple programs though. Which one of these do you recommend?

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

 

[MThanded]

Got damn at the info at the top of this thread.

I should hang out here more. I work out a decent amount.

 

[entremet]

There are multiple programs though. Which one of these do you recommend?

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

The original one is great. If you're not comfortable with the power clean, do the others.

They don't differ much that much.

 

[Petrie]

So I know Shogun ia going to be disappointed in me, but I've added a bit of isolation to my program. After playing with things and taking squats down to twice a week with only one heavy set while I'm still cutting, as well as only deadlifting once a week, I'm ready to toy a bit more, and my girlfriend commenting on how nice my back looks along with my chest and legs coming along well, she made mention it seems like my arms are looking small comparatively, and godamnit I just can't have that. For now I've added a few isolation lifts, after my main lifts. Doing either preacher or dumbell curls in sets of 12-15, 3 sets, and another day adding lying triceps extentions for 3x10, along with some close grip bench supersetted in. Nothing major, I'd just like ro get a bit more size out of my arms to match everything else I've been working for. Thoughts, concerns, or other ideas are very much appreciated, as you kids are my #1 source and a big motivator in the gym.

The original one is great. If you're not comfortable with the power clean, do the others.

They don't differ much that much.

There are multiple programs though. Which one of these do you recommend?

http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

The original is fantastic, stick with it for 6 months, see how you feel, where you're at, and decide if any sort of modification is necessary once you have a better grasp of how your body works.

 

[Syphon Filter]

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Workouts A and B alternate on 3 non-consecutive days per week.

So this will work out my whole body correct? Also you see where it says "press" in workout B? What do they mean by that? I am guessing it's not bench press.

 

[Petrie]

So this will work out my whole body correct? Also you see where it says "press" in workout B? What do they mean by that? I am guessing it's not bench press.

It means standing overhead press.

And yes, as a beginner this is ALL you need to work your entire body.

 

[entremet]

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

Workouts A and B alternate on 3 non-consecutive days per week.

So this will work out my whole body correct? Also you see where it says "press" in workout B? What do they mean by that? I am guessing it's not bench press.

Press as in Overhead Press.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

I really recommend reading Starting Strength as well. It's super cheap on the Kindle, which can be read online, on your smartphone, tablet, whatever. And yes it is a whole body workout.

 

[Carbonox]

Press as in Overhead Press.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

I really recommend reading Starting Strength as well. It's super cheap on the Kindle, which can be read online, on your smartphone, tablet, whatever. And yes it is a whole body workout.

Thought there was a goat in the gym for a split second. :lol

 

[cryptic]

This is odd. I jogged 1.7 miles up a steep mountain twice over the past weekend after having eaten about a lb. or so of meat a few hours beforehand (maybe didn't digest enough to be used in run) and quickly followed up with two huge banana splits.
Today I did dead lifts as my first WOD of the week rather than the second to switch things up. I think I allowed adequate rest, but whereas last week I was very comfortable lifting 295, this week I could barely finish the third out of a desired four.
Is it possible that what I ate didn't provide enough bcaas or enough in time to prevent my body from eating at my leg muscle?
I'm really trying to figure this out, any help is appreciated.
Also, the mountain is about a 15 incline on a treadmill at it's steepest, the beginning, and I finish it in about 15-20 mins. so maybe 3.5-4 miles an hour.
Thanks.

 

[entremet]

This is odd. I jogged 1.7 miles up a steep mountain twice over the past weekend after having eaten about a lb. or so of meat a few hours beforehand (maybe didn't digest enough to be used in run) and quickly followed up with two huge banana splits.
Today I did dead lifts as my first WOD of the week rather than the second to switch things up. I think I allowed adequate rest, but whereas last week I was very comfortable lifting 295, this week I could barely finish the third out of a desired four.
Is it possible that what I ate didn't provide enough bcaas or enough in time to prevent my body from eating at my leg muscle?
I'm really trying to figure this out, any help is appreciated.
Also, the mountain is about a 15 incline on a treadmill at it's steepest, the beginning, and I finish it in about 15-20 mins. so maybe 3.5-4 miles an hour.
Thanks.

Protein Catabolism doesn't work that quickly. Maybe poor recovery.

 

[Spiritreaver]

Guiz, if I only eat 25g carbs per meal for my first 3 meals before 12 pm then don't eat carbs for 4 meals and only consume fat for my last meal I'll get cut and shredded right?

I just want to see my abs, I've been doing 50 50 50 50 supersets. Crunches, leg raises, seated leg raises, and swivel crunches. 4 days a week. I run about 5 miles twice a day. Lift twice a week, back and bis, then chest, tris, shoulders, and traps.

Please give me any advice if I'm doing shit wrong, thanks guiz!

(Great new OT. )

 

[Syphon Filter]

Can i do a schedule like this or is the one posted on op better?|

Week 1:
Monday: A
Wednesday: A
Friday: A

Week 2:
Monday: B
Wednesday: B
Friday: B


Vs

op

Week 1:
Monday: A
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

 

[Bearded Dudebro]

It'd be a long time before you work A again after working B.

Can i do a schedule like this or is the one posted on op better?|

Week 1:
Monday: A
Wednesday: A
Friday: A

Week 2:
Monday: B
Wednesday: B
Friday: B


Vs

op

Week 1:
Monday: A
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

 

[Sabotage]

Lights weight!

 

[entremet]

Can i do a schedule like this or is the one posted on op better?|

Week 1:
Monday: A
Wednesday: A
Friday: A

Week 2:
Monday: B
Wednesday: B
Friday: B


Vs

op

Week 1:
Monday: A
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

Just alternate, my man. You really want to deadlift three workouts in a row? You are overthinking this.

You'll make better gains following the programs as prescribed. God help me if I were to deadlift 3x a week.

 

[Tawney Bomb]

I am so terrified to post in this thread. But hey, I work out. And I posted. Yup.

 

[ianp622]

Can i do a schedule like this or is the one posted on op better?|

Week 1:
Monday: A
Wednesday: A
Friday: A

Week 2:
Monday: B
Wednesday: B
Friday: B


Vs

op

Week 1:
Monday: A
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

Why would you do that? You need rest time between everything that isn't squatting.

General advice: Don't change the program until:
1) You've been doing it for more than 6 months
and
2) You're eating enough
and
3) You stalled, reset, and stalled at the same place OR have had to reset squats and deadlifts twice each

or you're not interested in the kinds of gains SS will give you.

You can add accessory excercises, but I think those are in the OP anyway.

 

[Log4Girlz]

Need to come back to this thread. Restarted the gym a bit ago and starting to finally gain some strength back.

 

[despire]

Can i do a schedule like this or is the one posted on op better?|

Week 1:
Monday: A
Wednesday: A
Friday: A

Week 2:
Monday: B
Wednesday: B
Friday: B


Vs

op

Week 1:
Monday: A
Wednesday: B
Friday: A

Week 2:
Monday: B
Wednesday: A
Friday: B

Like others have already said. Don't change the program since it works, is all you need and the guy who came up with it knows this stuff more than you (or me) do.

Also don't add any useless assistance lifts since you don't need them and more than likely they are just gonna hamper your progress.


Nice thread btw, looking forward to making conversation here Followed OT3 but I guess I should try to post more

Started PSMF on monday. Been pretty easy thus far since I tolerate hunger well. Been eating 720g+ chicken breast and 450g of broccoli a day. Doing this for atleast a month and depending where I'm then I'll either continue or go to LG recomp.

 

[Tragicomedy]

Novice litter (again) with about six months of past weight lifting experience. Relatively skinny guy looking to get stronger and more athletic. Looks are low on my priority list. I am looking at starting some Crossfit Football or 5/3/1 and wanted to see if anyone has had success with them.

 

[despire]

Novice litter (again) with about six months of past weight lifting experience. Relatively skinny guy looking to get stronger and more athletic. Looks are low on my priority list. I am looking at starting some Crossfit Football or 5/3/1 and wanted to see if anyone has had success with them.

5/3/1 is great but also an intermediate/advanced lifter routine. Beginner would make better/faster gains with Starting Strength or the routine in the OP.

 

[Ashhong]

oh cool new thread

 

[mooooose]

If I did dips and my back feels like its about to fucking die is that normal? I did dips without assistance for the first time today (not that I usually try and haven't done dips in about two months) and felt like a boss but my back is sore as fuck now. I did do rows today too but not really heavy weight because I'm working my way back up.

 

[Para bailar La Bomba]

Novice litter (again) with about six months of past weight lifting experience. Relatively skinny guy looking to get stronger and more athletic. Looks are low on my priority list. I am looking at starting some Crossfit Football or 5/3/1 and wanted to see if anyone has had success with them.

You sound like you're a good candidate for milk bulking as per the OP.

 

[Enco]

You sound like you're a good candidate for milk bulking as per the OP.

I wouldn't recommend GOMAD.

Sure it helped me put on weight but it fucking sucked and I only did half GOMAD. I also put on quite a bit of fat and I'm still trying to lose it all. Soon after stopping I lost a lot of fat but it has gotten harder.

Just eat more without going insane with milk. Really stupid plan I think.

 

[Para bailar La Bomba]

I wouldn't recommend GOMAD.
. I also put on quite a bit of fat and I'm still trying to lose it all. Soon after stopping I lost a lot of fat but it has gotten harder.

Just eat more without going insane with milk. Really stupid plan I think.

Well he did say he doesn't care about his appearance.

I've done this with Skim/Low Fat milk, it wasn't that bad.

 

[snoopen]

yayyy.

time to post some proper form videos

http://www.youtube.com/watch?v=7awHXVAGQYc

http://www.youtube.com/watch?v=A6qZUQu4jIM

 

[Orlandu84]

Reposted from old thread because I failed to notice the new thread

I really do not know a whole lot about the science of exercise, so I thought you all might be able to help me. As per the OP:

Age: 28 year old male
Height: 5' 6"
Weight: 183lbs, BMI: 24 (I think)
Goal: primary: reduce body fat; secondary: gain strength
Current Training Schedule: weight lifiting two days a week; running two days a week; elliptical two days a week
Current Training Equipment Available: I belong to a decent gym so I have access to most equipment
Comments: I have lifted weights on and off for years, but I have never used a proven routine - I just did what I saw other people doing. My current job has me sitting down for most of the days.

Thank you for your help!

 

[Keylime]

So completely dumb question that I suspect I know the answer to: During a body-recomp with something like -20/+20, I should expect my weight to more or less stay solid and my reps/weights to increase during the same time period, right?

I've been locked in on 177 pounds for the past couple weeks doing 1700/2500 for my off/on days. Reps/Weights improving.

Also, I need to teach myself how to eat carbs again for my workout days...it seems like rice and beans and wheat bread and sweet potatoes are the main things I'd be comfortable with, but it looks like some people don't care about the kinds of carbs and just work on macros. I suspect eating the mentioned foods are best?

 

[SquiddyCracker]

Great thread, I'll try to join in on the action.
I'm wondering if there are any guides to increased limbular flexibility out there?

 

[grumble]

I wouldn't recommend GOMAD.

Sure it helped me put on weight but it fucking sucked and I only did half GOMAD. I also put on quite a bit of fat and I'm still trying to lose it all. Soon after stopping I lost a lot of fat but it has gotten harder.

Just eat more without going insane with milk. Really stupid plan I think.

Funny, I did it and it worked wonderfully. It's all about finding an appropriate caloric excess for you,



For the new people in the thread: welcome!

 

[HarryHengst]

Reposted from old thread because I failed to notice the new thread

I really do not know a whole lot about the science of exercise, so I thought you all might be able to help me. As per the OP:

Age: 28 year old male
Height: 5' 6"
Weight: 183lbs, BMI: 24 (I think)
Goal: primary: reduce body fat; secondary: gain strength
Current Training Schedule: weight lifiting two days a week; running two days a week; elliptical two days a week
Current Training Equipment Available: I belong to a decent gym so I have access to most equipment
Comments: I have lifted weights on and off for years, but I have never used a proven routine - I just did what I saw other people doing. My current job has me sitting down for most of the days.

Thank you for your help!

Have you tried sticking to a training program for 6-12 months? I know its a dumb answer, but it seems all you are lacking is a bit of dedication and commitment. Also, switch one of the cardio days with a third lifting day.

 

[Mr.City]

Re-posting here: other thread be dead.


Anyone ever experience anything like this?

I usually work out in my garage. I have squat rack, benches, dumbbells etc. Everything I need.

I went on vacation to see my daughter and used a gym on the army base while I was there. All my lifts were way down.

Usually I bench 250 3x5 but could only get 350 1x4 then had to keep dropping all the way back to 225.

Same thing happened for squats.

Is it possibly just a difference of equipment? The benches at the gym were much lower to the ground than mine. Their barbells weren't as long. Didn't feel all that comfortable.

Sucks because now I'm back and it is constantly 100+ degrees here so I'm going to have to find a gym for the summer.

I like working out at home. Super focused, no waiting, etc. Now I gotta start going to LA fitness or 24 hour fitness or some crap.

I'm assuming the 350 is a typo because otherwise it sounds like your bench increased by 100 and you're still not happy with it. Different training equipment, especially benches, can affect your performance. Narrow benches really mess up my bench press because I have a very wide back. This is a shot in the dark, but see if there are any black iron gyms or powerlifting gyms in your area.

This is odd. I jogged 1.7 miles up a steep mountain twice over the past weekend after having eaten about a lb. or so of meat a few hours beforehand (maybe didn't digest enough to be used in run) and quickly followed up with two huge banana splits.
Today I did dead lifts as my first WOD of the week rather than the second to switch things up. I think I allowed adequate rest, but whereas last week I was very comfortable lifting 295, this week I could barely finish the third out of a desired four.
Is it possible that what I ate didn't provide enough bcaas or enough in time to prevent my body from eating at my leg muscle?
I'm really trying to figure this out, any help is appreciated.
Also, the mountain is about a 15 incline on a treadmill at it's steepest, the beginning, and I finish it in about 15-20 mins. so maybe 3.5-4 miles an hour.
Thanks.

Sounds like you threw a new thing in the kettle and you didn't quite recover from it. Don't underestimate uphill training.

I am so terrified to post in this thread. But hey, I work out. And I posted. Yup.

MCFLY!

I wouldn't recommend GOMAD.

Sure it helped me put on weight but it fucking sucked and I only did half GOMAD. I also put on quite a bit of fat and I'm still trying to lose it all. Soon after stopping I lost a lot of fat but it has gotten harder.

Just eat more without going insane with milk. Really stupid plan I think.

The thing about GOMAD is that is very potent. You can't just keep pounding milk and except the magic to happen. Once your body fat gets to a certain level, you got to taper off the milk. The biggest issue that comes with SS/ novice program/ linear progress is that guys think that'll end up like Six-Pack Jack if they pound down the milk and do the lifts. You WILL get bigger and stronger, however your body fat will go up as well. If you want to look like the guy on the cover of Men's Health, but bulk up to 30% with GOMAD, then you're just being silly.

I'll have to add this to the OP later.

Reposted from old thread because I failed to notice the new thread

I really do not know a whole lot about the science of exercise, so I thought you all might be able to help me. As per the OP:

Age: 28 year old male
Height: 5' 6"
Weight: 183lbs, BMI: 24 (I think)
Goal: primary: reduce body fat; secondary: gain strength
Current Training Schedule: weight lifiting two days a week; running two days a week; elliptical two days a week
Current Training Equipment Available: I belong to a decent gym so I have access to most equipment
Comments: I have lifted weights on and off for years, but I have never used a proven routine - I just did what I saw other people doing. My current job has me sitting down for most of the days.

Thank you for your help

Read all of the OP. All of it.

Also, I need to teach myself how to eat carbs again for my workout days...it seems like rice and beans and wheat bread and sweet potatoes are the main things I'd be comfortable with, but it looks like some people don't care about the kinds of carbs and just work on macros. I suspect eating the mentioned foods are best?

http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
http://www.bodyrecomposition.com/fat-loss/is-a-calorie-a-calorie.html

Bought some compression shorts at the outlet mall on my way back from Canada yesterday. Looking forward to trying them out when I get back to the gym tomorrow.

On that note, I last lifted Wednesday (doing Starting Strength) and spent the next few days drinking a ton and sleeping a little over the weekend. Am I going to need to drop my weight when I lift tomorrow? If so, how much?

You done goofed. I would start over with the empty bar.

But really, feel out your warm ups and go from there.

 

[sebajuNujabes]

Seem to be hitting a bit of a snag, here. For the past few weeks, I've been feeling a strain in my rotator cuff when benching. I took a week off from the gym when the small pain started when I would lean on that shoulder. The pain subsided but my shoulder still feels like it's having trouble supporting the weight. I'm up to a little more than my body weight on bench since I increased it by 5 the week before my hiatus, so should I deload or just take another (longer)break or something else?

 

[Invisible_Insane]

Haven't really posted in Fitness-GAF much, but I think I'll start doing so more frequently.

My first question: To what extent, if at all, does becoming stronger through lifting work against becoming more flexible? I do a lot of training for taekwondo competition, and while I want to be as strong as I can be, it's absolutely imperative that I be as flexible as possible. I'm currently working on being able to get into splits. Will lifting seriously hold me back? Are there lifts that might help to enhance flexibility?

Thanks.

 

[Syphon Filter]

For cardio i was thinking of using tuesday and thursday for it since i am doing the starting strength. Do you think two days a week is enough or should i add more days?

 

[kylej]

Haven't really posted in Fitness-GAF much, but I think I'll start doing so more frequently.

My first question: To what extent, if at all, does becoming stronger through lifting work against becoming more flexible? I do a lot of training for taekwondo competition, and while I want to be as strong as I can be, it's absolutely imperative that I be as flexible as possible. I'm currently working on being able to get into splits. Will lifting seriously hold me back? Are there lifts that might help to enhance flexibility?

Thanks.

When my uncle was winning national martial arts championships (6th degree black belt iirc), he was also squatting 425+lbs below parallel at 5'5" tall. The dude used to deadlift and squat like a mad man while in his prime so I don't think it should hold you back as long as you do mobility work. I can ask him for more information on his old training habits if you're interested.

 

[Invisible_Insane]

When my uncle was winning national martial arts championships (6th degree black belt iirc), he was also squatting 425+lbs below parallel at 5'5" tall. The dude used to deadlift and squat like a mad man while in his prime so I don't think it should hold you back as long as you do mobility work. I can ask him for more information on his old training habits if you're interested.

I'd appreciate that, thanks. I'd be less concerned if I was only competing in sparring; since I'm doing competitive forms and that requires more static flexibility, I don't want to make my training any more difficult than it has to be.