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[Escape Goat]

Fitness GAF, I have a possible root canal coming up and I am unable to eat solid foods without a lot of pain. What kind of soft foods or liquids can I survive on for the next 8 days an and not fall into a huge calorie deficit? Ice cream would have a lot of calories but also high in fat but if I'm doing cardio every day would it be that bad?

 

[Brolic Gaoler]

Fitness GAF, I have a possible root canal coming up and I am unable to eat solid foods without a lot of pain. What kind of soft foods or liquids can I survive on for the next 8 days an and not fall into a huge calorie deficit? Ice cream would have a lot of calories but also high in fat but if I'm doing cardio every day would it be that bad?

I would start throwin' shit in a blender. Also, make some stuff that might be soft like an omlet, or hamburger/potato hash, that kind of thing.

 

[mrbagdt]

Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back

mmm, thats a tough workout but not bad in my opinion. at least its push press and not thrusters. the hang cleans at the end will probably be your brick wall. which part is destroying your back?

and like the other guy said - id adjust the deadlift based on your max if you cant do that easily. id also adjust the hang clean a bit cuz that parts gonna suck.

adjust weights to where you can keep moving foward in the workout and not get stuck doing 2-3 reps at a time. dont worry about what weight others are doing, just do what you can do.

 

[Mully]

Looking good Shogun. One day. One day I'll lift as much as you, Francis, and Sugar combined.

 

[JB1981]

mmm, thats a tough workout but not bad in my opinion. at least its push press and not thrusters. the hang cleans at the end will probably be your brick wall. which part is destroying your back?

and like the other guy said - id adjust the deadlift based on your max if you cant do that easily. id also adjust the hang clean a bit cuz that parts gonna suck.

adjust weights to where you can keep moving foward in the workout and not get stuck doing 2-3 reps at a time. dont worry about what weight others are doing, just do what you can do.

Yea hang cleans, toes to bar and pull ups will be tough. I may sit this one out

 

[kylej]

when I press on the back of my arm there's a dull pain. I think it's tendonitis with one of my tricep tendons. I have no pain or numbness or anything but I still want to go to an ortho to get his opinion

 

[Brolic Gaoler]

when I press on the back of my arm there's a dull pain. I think it's tendonitis with one of my tricep tendons. I have no pain or numbness or anything but I still want to go to an ortho to get his opinion

Welcome back bud.

Is the pain around our elbow on te back side?

It might be right forearms or tendinitis. That's one of the things that completely disappeared when I got my massage. She did this rub thin that felt like she was breaking the bones in my forearms. And now it's completely gone. Sleeves also help.

 

[kylej]

Welcome back bud.

Is the pain around our elbow on te back side?

It might be right forearms or tendinitis. That's one of the things that completely disappeared when I got my massage. She did this rub thin that felt like she was breaking the bones in my forearms. And now it's completely gone. Sleeves also help.

yep, that's exactly where it is. It could definitely be tightness, I've never had them worked on since I started lifting. I should probably get a massage

 

[LaneDS]

So I posted this question in the P90X thread, but since Fitness-GAF has a lot more discussion I wanted to cross-post it here for more opinions:

Here is a dumb question, but I'll ask it anyway: like many, perhaps all, of us here I want to lose the fat around my chest and midsection, but I feel like my midsection fat is almost like a, uh, pouch for lack of a better word... does that, or can that, tighten up once your BF% hits a low enough level? I feel like I'll always be stuck with some reminder of my fatter days, but ideally I'd like at one point in my life to be like, yes, I have a six pack that I worked really hard for... and I'm not sure it's obtainable or not. Silly question, but whatever.

Basically, can current or former fat guys actually work away essentially all the residual fat around their midsections with prolonged hard work and strict diet? I realize strict dieting is the real key to shedding fat and obtaining that shredded look, but I'm feeling a bit discouraged with my remaining stomach and welcome feedback on what some reasonable expectations might be for ridding myself of it.

For reference, currently trying to work through Insanity for first time (after six months uninterrupted of P90X and P90X2, which yielded good results), and my diet is pretty clean and strict. Essentially have cut out fast food entirely, no sweets aside from certain types of fruit 2-3 times a week, high in lean protein and plenty of green leafy vegetables. No processed carbs either. Diet soda is my only real vice I'm allowing myself, diet wise.

 

[Etrian Oddity]

Got some Isopure Zero Carb, so that ought to really help with my cut. Still haven't gotten the scale in, but hopefully I'll have it by the middle of next week.

I'm also going to incorporate cardio hopefully five days a week, to supplement fat loss in addition to weight training/body weight training.

So I posted this question in the P90X thread, but since Fitness-GAF has a lot more discussion I wanted to cross-post it here for more opinions:



Basically, can current or former fat guys actually work away essentially all the residual fat around their midsections with prolonged hard work and strict diet? I realize strict dieting is the real key to shedding fat and obtaining that shredded look, but I'm feeling a bit discouraged with my remaining stomach and welcome feedback on what some reasonable expectations might be for ridding myself of it.

For reference, currently trying to work through Insanity for first time (after six months uninterrupted of P90X and P90X2, which yielded good results), and my diet is pretty clean and strict. Essentially have cut out fast food entirely, no sweets aside from certain types of fruit 2-3 times a week, high in lean protein and plenty of green leafy vegetables. No processed carbs either. Diet soda is my only real vice I'm allowing myself, diet wise.

Loose skin is just one of those things you have to deal with, if you encounter it. Some people's bodies adapt more accommodatingly to fat loss; but others have to suck it up and let time fix their loose skin.

Belly fat is the very last bit of fat your body eliminates, though.

 

[LaneDS]

Got some Isopure Zero Carb, so that ought to really help with my cut. Still haven't gotten the scale in, but hopefully I'll have it by the middle of next week.

I'm also going to incorporate cardio hopefully five days a week, to supplement fat loss in addition to weight training/body weight training.

Loose skin is just one of those things you have to deal with, if you encounter it. Some people's bodies adapt more accommodatingly to fat loss; but others have to suck it up and let time fix their loose skin.

Belly fat is the very last bit of fat your body eliminates, though.

It doesn't quite seem like excess skin in this case, just like... a belly that once was used to holding a lot more food that now holds more regular portions, if that makes sense (I'd guess it probably does not). In the end, it doesn't really matter since I'm going to continue to work hard and diet strictly, but I'm just trying to manage expectations I suppose.

 

[Brolic Gaoler]

Looking good Shogun. One day. One day I'll lift as much as you, Francis, and Sugar combined.

Thanks bud, and that's quite a goal, lol.

yep, that's exactly where it is. It could definitely be tightness, I've never had them worked on since I started lifting. I should probably get a massage

Yeah, I hated that crap. I got sleeves and they helped, but it was still there to a lesser extent. After I got that deep tissue/myofascial release massage, it's completely gone now.

Got some Isopure Zero Carb, so that ought to really help with my cut. Still haven't gotten the scale in, but hopefully I'll have it by the middle of next week.

I'm also going to incorporate cardio hopefully five days a week, to supplement fat loss in addition to weight training/body weight training.

Loose skin is just one of those things you have to deal with, if you encounter it. Some people's bodies adapt more accommodatingly to fat loss; but others have to suck it up and let time fix their loose skin.

Belly fat is the very last bit of fat your body eliminates, though.

Also important to remember that you can't spot reduce fat.

Core work may help to add some mass to the area though, depending on your goals.

 

[TheFightingFish]

Hit my short distance running goal this summer getting under 20 min for a semi-hilly 5K race, so about 6:25 / mile pace. Not Speedy Gonzalez, but for mainly a long distance runner I'm glad that I've been able to keep improving my shorter distance times. Going into the winter I'm going to try to dial back the weekly distance, up the caloric intake a bit and see if I can add on 5-10 pounds. Will probably lose all the muscle next summer running season, but I'm hoping that it might help me to keep a bit more of it around.

 

[mrbagdt]

Yea hang cleans, toes to bar and pull ups will be tough. I may sit this one out

8 months and I still use a band for pull ups when it's high reps like that. Toes to bar is all about learning the movement properly, it took me some time as well. I can do them better than my pull ups now and could probably do that workout unbroken on them.

Set a new PR on rowing today. 18:08 / 5k for a 1:48.8 / 500m average. I don't know why rowing clicks with me but I can really shine in that area at the gym.

 

[Mully]

Dumbell curls on a squat rack. Are you kidding me?

 

[Spiritreaver]

Shogunnnnn, give me your power!! (Lookin' good!)

 

[rando14]

Wufei give me your delts, mine are terribad (

 

[Noema]

Dumbell curls on a squat rack. Are you kidding me?

Was the guy staring at himself in the mirror intently, with pouty lips?

Did RDLs for the first time today. I mean, it's not the first time I've ever done them, but it's the first time I've incorporated them into my programming. I did 3x8 @ 135lb and boy do my hamstrings burn. I think I'm gonna do them at the end of volume day, after benching. Hopefully it won't affect deadlifts on Friday.

 

[Brolic Gaoler]

Shogunnnnn, give me your power!! (Lookin' good!)

Thanks man, either this IF thing is keeping me in check, or it's slowly (very slowly) still allowing me to lose fat. I think I look better in that pic than I have for a while, even right after my cut.

As for the power thing, different goals brother, but you're gonna get strong as shit doing what you're doing too, if you're not already. I don't think you've ever posted numbers, just impressive pics.

 

[SeigO]

So is it enevitable that you're going to lose some strength while cutting? I've been eating about 2,000 calories a day (after I add in the calories burned from my workouts) And I've lost about 6 pounds in 4 weeks.

But I'm noticing that I'm starting to struggle with sets that I could easily complete a month ago. Should I up my calories a little bit or is this normal?

 

[rando14]

So is it enevitable that you're going to lose some strength while cutting? I've been eating about 2,000 calories a day (after I add in the calories burned from my workouts) And I've lost about 6 pounds in 4 weeks.

But I'm noticing that I'm starting to struggle with sets that I could easily complete a month ago. Should I up my calories a little bit or is this normal?

Normal.

 

[Mully]

Did Good Mornings for the first time today. My form is terribad. I'll keep watching form-check videos before I start adding weight to the bar.

 

[Brolic Gaoler]

Did Good Mornings for the first time today. My form is terribad. I'll keep watching form-check videos before I start adding weight to the bar.

Just keep thinking "sit back, sit back, sit back" the whole time with your arch held, and don't bear the weight on your low back, bear it with your ass/hams.

Don't do what a lot of people do and simply bend forward.

or watch this distracting video.

Already posted that one.

 

[NomarTyme]

Just keep thinking "sit back, sit back, sit back" the whole time with your arch held, and don't bear the weight on your low back, bear it with your ass/hams.

Don't do what a lot of people do and simply bend forward.

or watch this distracting video.

 

[Mully]

Just keep thinking "sit back, sit back, sit back" the whole time with your arch held, and don't bear the weight on your low back, bear it with your ass/hams.

Don't do what a lot of people do and simply bend forward.

I just did a quick breakdown with a 20lb bar in my room. When I start to feel pressure on my lower back, do I start to bend?

 

[Veezy]

or watch this distracting video.

LOL,

One of the things she does, that is proper form, is you can have a slight bend in the knees. Most people aren't flexible enough to have a 100+ lbs on their back while at the same time form a 90 degree angle from their toes to their hips to their head.

You should bend the knees just enough to have your body be parallel to the ground but not so much that you're doing a fucked up squat sorta kinda thingie. You'll bend, feel a pull in your hams and ass, and then think "hump forward" to use dat ass to lift yourself back up.

 

[Brolic Gaoler]

I just did a quick breakdown with a 20lb bar in my room. When I start to feel pressure on my lower back, do I start to bend?

I'm not sure what you mean, do you mean go back up?

I would go down until your low back curve will become compromised, then come back up. Keep that arch.

LOL,

One of the things she does, that is proper form, is you can have a slight bend in the knees. Most people aren't flexible enough to have a 100+ lbs on their back while at the same time form a 90 degree angle from their toes to their hips to their head.

You should bend the knees just enough to have your body be parallel to the ground but not so much that you're doing a fucked up squat sorta kinda thingie. You'll bend, feel a pull in your hams and ass, and then think "hump forward" to use dat ass to lift yourself back up.

This.

 

[demon]

Exercised for the first time today in exactly one month after I had an injury/tear in my ab muscle. Still hurts a bit when I do certain things and I've heard that ab muscle tears can be serious long-term so I've been wary to do any exercising, but did some tabata this evening (squat/overhead press with 20lb dummbells) and thankfully it didn't aggravate my injury at all. My cardio condition is shit though! Used to be able to do this but was almost totally gassed after 2 minutes in. I wanna get back to normal and get back in the gym though. I'm getting kind chubby though and need to fit into my pants again so maybe I should be focusing on fat loss anyway.

 

[Mully]

I'm just going to make a video of my form and y'all can critique me. I don't know how to describe what I'm doing wrong. I know I'm doing something wrong. There's no pain, but it's not a fluid motion.

 

[Veezy]

I'm just going to make a video of my form and y'all can critique me. I don't know how to describe what I'm doing wrong. I know I'm doing something wrong. There's no pain, but it's not a fluid motion.

Think about the motion you do with a proper straight legged deadlift. Now, transition the bar to your shoulders. There will be some adjustment as the load has moved from your hands to your shoulders, but it's a similar type of pull.

 

[rando14]

Wow I just saw this video about to get more out of your biceps exercises, tried it, and it's absolutely helpful:

http://www.youtube.com/watch?annota...&feature=iv&src_vid=qC2s9c4dvBY&v=7gaeOb-b4dA

I wonder what other exercise "modifications" can be used to maximize peak contractions.

 

[Archon473]

Anyone else think this is a little excessive?

I do. There is no way you're hitting all three workouts at 90% capacity. Unless you want to see if you can complete 3 high-intensity workouts essentially in a row, what is the point? Pick one workout and perform flat-out (Pick the actual Girl, too).

I may sit this one out.

That is the wrong attitude. Set a goal for that day. What do you want to improve? No, what do you need to improve? Getting gassed on pull-ups? Combine low-rep rounds of pull-ups/jumping pull-ups/additional movement. Performing upper body work as prescribed but feel weak in your lower body? Try low rep heavy squats with something that gives you time to rest, like a nice squat clean/double-under coupling. Training is always hard; train smart so you only lose half the battle.

 

[Mully]

Video's uploading right now. I make very weird faces while looking at the camera. Should be up in 20 minutes.

 

[Davidion]

Wow I just saw this video about to get more out of your biceps exercises, tried it, and it's absolutely helpful:

http://www.youtube.com/watch?annota...&feature=iv&src_vid=qC2s9c4dvBY&v=7gaeOb-b4dA

I wonder what other exercise "modifications" can be used to maximize peak contractions.

I just went through a couple of his videos and he seems like he has some good advice and is very detailed. Thanks for this.

 

[Imm0rt4l]

Wow I just saw this video about to get more out of your biceps exercises, tried it, and it's absolutely helpful:

http://www.youtube.com/watch?annota...&feature=iv&src_vid=qC2s9c4dvBY&v=7gaeOb-b4dA

I wonder what other exercise "modifications" can be used to maximize peak contractions.

Thanks for posting, think I'll incorporate this into my arm days. I have a long tie in bicep so I don't get much of a peak.



Also not really related, but I'm jelly of people with vascular biceps. I got vascularity in my delts, my calves, my quads and forearms, to a lesser degree my chest, but no biceps.

 

[Mully]

Check my Good Morning form please.

 

[RumblingRosco]

Check my Good Morning form please.

For the love of God look straight forward, don't twist your neck and spine to look at the camera!

Disclaimer: I've never done a good morning and have no idea what I'm talking about, but I think what I'm saying is sound advice.

 

[Spiritreaver]

Thanks man, either this IF thing is keeping me in check, or it's slowly (very slowly) still allowing me to lose fat. I think I look better in that pic than I have for a while, even right after my cut.

As for the power thing, different goals brother, but you're gonna get strong as shit doing what you're doing too, if you're not already. I don't think you've ever posted numbers, just impressive pics.

Thanks for saying that. I have to remind myself this every day. It's easy to get caught up on the things you aren't doing to the point that you don't pay attention to your current progress. I'm cutting and all I think about is my strength. I do 5/3/1 and bulk and all I think about is my physique and leanness. Now on this high volume program all I think about is my strength. Soooo easy for me to get sidetracked.

I dunno why I don't post numbers. Guess I don't want to disappoint lol. Everyone here thinks I squat a ton. I don't. Haven't even reached 405.

Anyway, so today I witnessed a couple of kids doing dumbbell shoulder presses with waaaay too much weight. I'm talking 90 lbers. I actually stopped my set to watch one of the guys get into position cause I knew he couldn't do it, not without a lot of help. He almost dislocated his left shoulder trying to get it up, even with his friend helping him the entire way. So what did he do? Tried again. Got them up, and proceeded to do 5 quarter reps with his buddy holding his wrists the entire time, obviously helping each rep, even the first.

I shook my head and went back to business. They proceeded to do at least 10 more sets of shoulder work, and that was just the shit I noticed.

One kid definitely seems to be into bodybuilding, I see him do poses and whatnot. I want to offer him advice, but never know when it's appropriate to be "that guy".

 

[FallingEdge]

Yeah dood! Post them numbers as it is fun to compete with you guys.

Like take Alien for example. He's a big guy but I'm cooler than he is. That adds like +150 to all my maxes. So I'm only 100 lbs away from his squat now.

Yeah, suck on that.

Tomorrow is first day of the 3 month BBB challenge. Time to do this.

Here is my "before" pic:

Will post another 3 months from now.

USA! USA! USA! USA!

 

[Noema]

531 BBB is such a cool program. It's very modular but also very focused.

I'd like to do it one day but I think I can still squeeze some gains from a linear progression and then 3 or 4 months of a volume / intensity program like Texas Method.

 

[Brolic Gaoler]

Yeah dood! Post them numbers as it is fun to compete with you guys.

Like take Alien for example. He's a big guy but I'm cooler than he is. That adds like +150 to all my maxes. So I'm only 100 lbs away from his squat now.

Yeah, suck on that.

Tomorrow is first day of the 3 month BBB challenge. Time to do this.

Here is my "before" pic:

Will post another 3 months from now.

USA! USA! USA! USA!

WAT

Edit: This is a new pic right? If so, you already look bigger to me. If not, well I'm just cray.

Check my Good Morning form please.

Yeah, you're rounding the fuck out of your back.

Bend your knees a little more (it's ok) just don't go crazy, keep your arch like you're squatting, and go straight back with your ass.

 

[Noema]

Check my Good Morning form please.

Just curious, is there any particular reason you are doing Good Mornings instead of, say, RDLs?

 

[FallingEdge]

WAT

Edit: This is a new pic right? If so, you already look bigger to me. If not, well I'm just cray.

Yeah, it is new as it was taken a few days ago. Just needed a base to start off with and go from there.

 

[Imm0rt4l]

http://www.youtube.com/watch?v=bheSlAnjj1Y&feature=plcp

I think I'm going to give this a try on my next arm day.

 

[L0st Id3ntity]

http://www.youtube.com/watch?v=bheSlAnjj1Y&feature=plcp

I think I'm going to give this a try on my next arm day.

Then you"ll come over here to complain why your arms are still sore two weeks later lol.

 

[JB1981]

I do. There is no way you're hitting all three workouts at 90% capacity. Unless you want to see if you can complete 3 high-intensity workouts essentially in a row, what is the point? Pick one workout and perform flat-out (Pick the actual Girl, too).



That is the wrong attitude. Set a goal for that day. What do you want to improve? No, what do you need to improve? Getting gassed on pull-ups? Combine low-rep rounds of pull-ups/jumping pull-ups/additional movement. Performing upper body work as prescribed but feel weak in your lower body? Try low rep heavy squats with something that gives you time to rest, like a nice squat clean/double-under coupling. Training is always hard; train smart so you only lose half the battle.

I sat it out due to injury not because I didn't want to do the workout. It's just not smart programming for someone with a herniated disc. And there really isn't much room for "experimentation" with Crossfit. Either you do the WOD or you don't. The only variable you can change is scale the weights down or possibly substitute one exercise for another. I decided that it was too much volume for my back and I'd be better off not doing 40 deadlifts and 40 hang cleans.

 

[mrbagdt]

I sat it out due to injury not because I didn't want to do the workout. It's just not smart programming for someone with a herniated disc. And there really isn't much room for "experimentation" with Crossfit. Either you do the WOD or you don't. The only variable you can change is scale the weights down or possibly substitute one exercise for another. I decided that it was too much volume for my back and I'd be better off not doing 40 deadlifts and 40 hang cleans.

if they wont give you advice on adjusting the workout for your back i wouldnt have much respect for those trainers.

 

[Ledsen]

Hello fitness-GAF!

I'm having a bit of a problem with my workout routine: right now I'm only able to go to the gym on Tuesdays, Thursdays and Fridays.

My current schedule is a program my brother gave me. It goes like this:

Day 1
Seated Leg Curl
Deadlifts
Pull-ups
Dumbbell row
Stomach

Day 2
Deadlifts
Lunges
Dumbbell Bench Press
Lying Triceps Press
Stomach

Day 3
Dumbbell Step-up
Deadlifts
Military Press
Rear Lateral Raise
Stomach


So my concern is that it would be really stupid to do any two of these consecutively, since they all contain deadlifts.

What changes would you guys advice me to do in the schedule, taking into account that two of the three days will have to be consecutive?

 

[Corky]

Hey GAF, managed to book a meeting with the doctor tomorrow so she can take a look at my shoulder.

Is there anything in particular I need to tell her with regards to an injury that I heavily suspect is a strained/sprained rotatorcuff? I'd love an MRI so I know for sure but considering the healthcare is free here they'd rather let me die before resorting to an MRI for something as "little" as a shoulderinjury.

 

[Anton Sugar]

Check my Good Morning form please.

Few things I'd change:

-Place the bar further down your traps/shoulders, and less on your neck. This reduces the lever length, easing up the stress on your lower back, and is less painful
-Your "depth" is good and probably the furthest you can go with your flexibility
-Your lower back is rounding a bit, more on some reps than others. Try bending your knees/sticking your ass back just a little more and focus on a strong arch