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[LaneDS]

I'm having trouble figuring out what my calorie counts should be for maintenance or a cut, mostly because I don't know what to consider my activity level at.

I'm 5'8", right around 185, and looking to burn fat primarily but seeing the number on the scale drop to the 170s (or 160s, ideally) would be great. I've done P90X and P90X2 strictly (as in very rarely miss a workout) for the past six months and have been doing Insanity for the last three weeks, so I workout for around an hour a day five or six days a week depending on the program. That's where I'm not sure how to classify my activity level (aside from that, I'm usually seated at a desk most of the working day).

My diet, at least recently, is clean... no bread, pasta, wraps, lots of green veggies and lean protein (plus shakes post workout). No fast food, diet soda is my only vice. I'm just not sure what I should be taking in calorie wise if I want to shed fat & pounds (keeping any muscle I put on is nice, but I understand it's hard if not impossible to do both... so I'd rather shed the excess fat and then worry about gaining strength again after).

Any feedback on calorie counts is much appreciated.

 

[Noema]

I'm stuck at 165, 5'6'' my dead is stuck at 315, my bench at 155, and my squats at 225. Should I rest a week even if I'm only doing about 10 mins. of actual lifting 3 times a week? I'm really getting frustrated as I've been stuck here for a month or so now. Any advice, greatly appreciated.

Food. More of it.

Sounds to me like you're a ripe candidate for the Seefood diet.

 

[Eidan]

I have terrible squat/deadlift booty

Same here. It's almost getting embarrassing.

 

[Splash Wave]

Can I get some advice as to how I can get my knee back in shape? I felt severe pain on my last rep on Wednesday and I haven't been able to squat since (which is killing me inside). I made the mistake of trying to squat last Friday only to almost eat shit on the last rep of my first set. Now my knee feels worse; I couldn't even do an empty bar set today.

 

[HarryHengst]

Can I get some advice as to how I can get my knee back in shape? I felt severe pain on my last rep on Wednesday and I haven't been able to squat since (which is killing me inside). I made the mistake of trying to squat last Friday only to almost eat shit on the last rep of my first set. Now my knee feels worse; I couldn't even do an empty bar set today.

Go see a doctor. And stop squatting for now.

 

[Brolic Gaoler]

Fantastic workout today. Finished with 235x1 for military press and did BBB Bench press 240x10 for 5 sets. Also, my CORRECT EFTS premium belt finally came in. Sitting in it now post workout to break it in.

Incoming fitocracy spam.

Pull-Up:
26 reps (+235 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)
10 reps (+115 pts)

Standing Military Press:
45 lb x 10 reps (+63 pts)
45 lb x 10 reps (+63 pts)
45 lb x 10 reps (+63 pts)
95 lb x 5 reps (+75 pts)
135 lb x 5 reps (+99 pts)
135 lb x 3 reps (+79 pts)
170 lb x 3 reps (+100 pts)
205 lb x 3 reps (+127 pts)
220 lb x 3 reps (+141 pts)
235 lb x 1 reps (+106 pts)
extra heavy single

Cable External Rotation:
20 lb x 10 reps (+9 pts)
20 lb x 10 reps (+9 pts)
20 lb x 10 reps (+9 pts)

Band Pull Aparts:
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
20 reps || 1-inch band (+23 pts)
15 reps || 1-inch band (+17 pts)
15 reps || 1-inch band (+17 pts)
15 reps || 1-inch band (+17 pts)
15 reps || 1-inch band (+17 pts)

Barbell Bench Press:
135 lb x 8 reps (+75 pts)
240 lb x 10 reps (+157 pts)
240 lb x 10 reps (+157 pts)
240 lb x 10 reps (+157 pts)
240 lb x 10 reps (+157 pts)
240 lb x 10 reps (+157 pts)
Big but boring bench assistance. This hurt at the end.

T-Bar Row:
90 lb x 20 reps (+36 pts)
90 lb x 15 reps (+34 pts)
90 lb x 15 reps (+34 pts)
90 lb x 15 reps (+34 pts)
90 lb x 15 reps (+34 pts)
90 lb x 15 reps (+34 pts)
90 lb x 10 reps (+32 pts)

Barbell Shrug:
225 lb x 20 reps (+59 pts)
275 lb x 13 reps (+77 pts)
275 lb x 10 reps (+74 pts)

Dips - Chest Version:
17 reps || weighted || 45 lb (+248 pts)
13 reps || weighted || 45 lb (+179 pts)
9 reps || weighted || 45 lb (+115 pts)
8 reps || weighted || 45 lb (+100 pts)

Rear Delt Fly:
20 lb x 10 reps (+17 pts)
20 lb x 9 reps (+17 pts)
20 lb x 8 reps (+17 pts)

Dumbbell Side Lateral Raise:
25 lb x 10 reps (+37 pts)
25 lb x 10 reps (+37 pts)
25 lb x 10 reps (+37 pts)

 

[CrankyJay]

Fantastic workout today. Finished with 235x1 for military press and did BBB Bench press 240x10 for 5 sets. Also, my CORRECT EFTS premium belt finally came in. Sitting in it now post workout to break it in.

Incoming fitocracy spam.

Christ almighty. You must have some ridiculous upper body strength to do all those pullups. I'm stuck at 5/4/3...how much do you rest in between sets?

 

[Brolic Gaoler]

Christ almighty. You must have some ridiculous upper body strength to do all those pullups. I'm stuck at 5/4/3...how much do you rest in between sets?

I rest quite a bit, I'd say near the end it gets to be around 4-5 minutes in between at the end. I also do them before I go to the gym. It's especially harder to finish the rest of the sets when I "go for" 30 at the beginning .

One day I did 200 in a day. That was an experience, lol.

 

[SeanR1221]

Same here. It's almost getting embarrassing.

Same here. I had to buy new jeans this weekend. My 32s fit embarrassingly tight in the butt and thighs. Bought some 34s instead.

---

Damn alien the beast. You press way more than I can bench!

 

[Splash Wave]

Go see a doctor. And stop squatting for now.

I'd follow your advice (in terms of going to the doctor) if that wasn't almost impossible for me to do right now for reasons I won't get into. I'm certainly willing to go down this path if it doesn't start feeling better within a week, though.

 

[runlikehell]

Just signed up at a gym so I can do the big lifts. Chalk is banned but they sell liquid chalk, do any of you guys use it? Any brands to recommend?

 

[kylej]

Just signed up at a gym so I can do the big lifts. Chalk is banned but they sell liquid chalk, do any of you guys use it? Any brands to recommend?

Are you just starting lifting? You don't need chalk now.

 

[blackflag]

I'm having trouble figuring out what my calorie counts should be for maintenance or a cut, mostly because I don't know what to consider my activity level at.

I'm 5'8", right around 185, and looking to burn fat primarily but seeing the number on the scale drop to the 170s (or 160s, ideally) would be great. I've done P90X and P90X2 strictly (as in very rarely miss a workout) for the past six months and have been doing Insanity for the last three weeks, so I workout for around an hour a day five or six days a week depending on the program. That's where I'm not sure how to classify my activity level (aside from that, I'm usually seated at a desk most of the working day).

My diet, at least recently, is clean... no bread, pasta, wraps, lots of green veggies and lean protein (plus shakes post workout). No fast food, diet soda is my only vice. I'm just not sure what I should be taking in calorie wise if I want to shed fat & pounds (keeping any muscle I put on is nice, but I understand it's hard if not impossible to do both... so I'd rather shed the excess fat and then worry about gaining strength again after).

Any feedback on calorie counts is much appreciated.

I assume you know your BMR and are trying to multiply by your activity level? Try 1.6. This is always just an estimate though, you just gotta figure it out by trial and error.

 

[LaneDS]

I assume you know your BMR and are trying to multiply by your activity level? Try 1.6. This is always just an estimate though, you just gotta figure it out by trial and error.

Yeah, exactly. I know my BMR but have trouble figuring out my caloric needs for any of those programs, so it's hard to say "I should aim for this many calories if I want to cut". 1.6 seems fair though, considering the descriptions I've read, so thank you.

 

[FallingEdge]

I can't wait till I hit 225+ for BBB bench. Mine is so sad lol.

Stay strong Ailenshogun.

 

[Deleted member 12837]

Fantastic workout today. Finished with 235x1 for military press and did BBB Bench press 240x10 for 5 sets. Also, my CORRECT EFTS premium belt finally came in. Sitting in it now post workout to break it in.

Incoming fitocracy spam.

Jesus, shogun. How long do you spend in the gym? That's a crazy # of total sets/reps, everything included.

I really should stop lurking in here while I'm healing/recovering. I'm just getting envious and really want to get back in the gym. Can't wait to get back to 100% and then finally give 5/3/1 a try.

 

[Brolic Gaoler]

I can't wait till I hit 225+ for BBB bench. Mine is so sad lol.

Stay strong Ailenshogun.

Get there soon enough bud.

Jesus, shogun. How long do you spend in the gym? That's a crazy # of total sets/reps, everything included.

I really should stop lurking in here while I'm healing/recovering. I'm just getting envious and really want to get back in the gym. Can't wait to get back to 100% and then finally give 5/3/1 a try.

About 2 hours (today was right at 2 hours), but I only go for "main lifting" twice a week. The third time I go to the gym is just a recovery work day (front squats, barbell row, and very light very high rep bench)

 

[deadbeef]

Successfully avoided tearing my arms off today and worked up to 425x1 squat. Wanted another single but that one was just about all I had.

GM is strong and making progress on the ab work.

I may stall on the squat next week. If I'm understanding this periodized approach I'm supposed to switch ME exercises next.

 

[MjFrancis]

I can't wait till I hit 225+ for BBB bench. Mine is so sad lol.

Stay strong Ailenshogun.

I can't wait until I eat lightning and shit thunder.

That's his secret, right?

 

[Brolic Gaoler]

I can't wait until I eat lightning and shit thunder.

That's his secret, right?

You're silly.

But seriously, I told ya'll, I feast on the souls of lesser beings.

 

[MrOogieBoogie]

Just got back from the gym. First time I've been to the gym or worked out with weights since last June. Felt pretty weird, but working out with weights was a nice change of pace. I'll keep it up for about a month or so, maybe more if I notice gains in both weights and my bodyweight workouts.

I managed three sets of five reps on the dumbbell press with 60 pound dumbbells in each hand. I don't think I was ever able to do that much even when I used to work out exclusively at the gym a few years back. Glad to see all the bodyweight training has translated into weighted workouts as well. I also owned the lat pulldown. Was pulling 160 pounds with relative ease (whereas before I could barely muster 100 if I remember correctly). All those pull-ups weren't for nothing.

Anyone have any intense calisthenics/weight lifting routines that I could follow now that I have access to weights? The more variety the better.

 

[IceCold]

That feeling you get when you go back to the gym after not going for months and living like a sloth and realize that your strength is a mere fraction of what it was before.....feels bad man.

 

[Anbokr]

That feeling you get when you go back to the gym after not going for months and living like a sloth and realize that your strength is a mere fraction of what it was before.....feels bad man.

Yeah I've had a nasty lung infection for a good week and a half and haven't been able to workout . My appetite took a dive as well. Excited, yet dreading tomorrow's workout.

 

[Imm0rt4l]

I've recently incorporated weighted dips into my chest/tris day. Strange though, the hardest part of doing dips with 135 lbs on my waist isn't the weight, but making sure I'm balanced and don't swing. If the weights swing far back it could throw me off balance and I might fall face first. This isn't a problem at all when I'm using 90 lbs. I think I'll make a mental note that I need to do it fairly slow, which may be good for time under tension. I really like the exercise though.

 

[Mully]

I sharted for the first time while doing deadlifts today. I feel like a real man now.

 

[Imm0rt4l]

I sharted for the first time while doing deadlifts today. I feel like a real man now.

did you leave a trail of doodoo juice?

 

[agrajag]

I rest quite a bit, I'd say near the end it gets to be around 4-5 minutes in between at the end. I also do them before I go to the gym. It's especially harder to finish the rest of the sets when I "go for" 30 at the beginning .

One day I did 200 in a day. That was an experience, lol.

I did 100 in a day last thursday and my lats are still sore. You're a monster AS.

 

[Mully]

did you leave a trail of doodoo juice?

Naw. It was a small little nugget in my underwear. I finished my set, ran to the locker room to clean up and take off my underwear, then came back and did three more sets.

BTW, a powerlifter took me under his wing today. He said my form looks pretty good, but I have to work on keeping my chest up when I get tired.

 

[rando14]

I've recently incorporated weighted dips into my chest/tris day. Strange though, the hardest part of doing dips with 135 lbs on my waist isn't the weight, but making sure I'm balanced and don't swing. If the weights swing far back it could throw me off balance and I might fall face first. This isn't a problem at all when I'm using 90 lbs. I think I'll make a mental note that I need to do it fairly slow, which may be good for time under tension. I really like the exercise though.

Just some advice, be very careful when you start doing serious weights with dips. Though your triceps may be able to support you, be very VERY careful with your shoulders. You don't want to take too many chances with messing up your shoulders because if you do, it'll affect a LOT of upperbody exercises.

 

[Imm0rt4l]

Just some advice, be very careful when you start doing serious weights with dips. Though your triceps may be able to support you, be very VERY careful with your shoulders. You don't want to take too many chances with messing up your shoulders because if you do, it'll affect a LOT of upperbody exercises.

Duly noted, I make sure not to go past parallel. Not trying to fuck up my shoulders/rotator cuffs.

 

[Cudder]

Deadlifts: back or leg day?

 

[Imm0rt4l]

Deadlifts: back or leg day?

Back day. My reasoning is that squats are done on leg day, doing squats and deads the seems like overkill to do both exercises the same day being so cns intensive.

 

[Mully]

Deadlifts: back or leg day?

Personal preference.

I do them mostly on leg day.

 

[HarryHengst]

Deadlifts: back or leg day?

Back day. Unless its Starting Strength volume where its just one set of 5 reps.

 

[Spiritreaver]

Second day at Golds and some guy wants to work out with me tomorrow for leg day. I'm actually a little nervous, haven't lifted with anyone in months.

Random question, how much weight do you guys do on incline vs flat bench. If you do it. Probably only FallingEdge does though.

Spoiler

See, look at me. Obsessing over strength while cutting.

EDIT: I really need to reinvent the way I lift. I always lift with slow and sustained reps, rather than pumping them out (good form on both). I think that is what has hurt me the most in the long run, as far as strength is concerned.

 

[Imm0rt4l]

Spoiler

See, look at me. Obsessing over strength while cutting.

I know that feel, bro.

 

[TheCrow]

Random question, how much weight do you guys do on incline vs flat bench. If you do it. Probably only FallingEdge does though.

I recently starting doing incline as assistance on overhead press day and I've been doing 105x10. Can't do much more because bbb sets wear me out. On flat bench I can do up to 180x5.

 

[TheDarkStark]

Random question, how much weight do you guys do on incline vs flat bench. If you do it. Probably only FallingEdge does though.

I did 205x9 on flat bench the other day, last I did incline was 155x10, Decline was 185x10.

I typically always do flat bench and incline dumbells I switch it up now and then.

For me incline press doesn't feel right, I feel like it stresses my shoulders too much. I can actually do almost as much with dumbells (2x75 dumbells x 10 reps) as I can do with the barbell.

 

[FallingEdge]

Second day at Golds and some guy wants to work out with me tomorrow for leg day. I'm actually a little nervous, haven't lifted with anyone in months.

Random question, how much weight do you guys do on incline vs flat bench. If you do it. Probably only FallingEdge does though.

.............

ARE YOU SERIOUS BRO!?!? You and AM should start a club with all the chest hating I get.

Right now, doing BBB so 5x10 @ 140. For 3x10 on incline, I'm at 165 but when doing BBB, I knock it down a bit. Next month, increase incline to 60% 1RM and then month after that, 70%. Really focusing on size so reps > weight for now. Strength will take a back seat as well =(

Spoiler

See, look at me. Obsessing over strength while cutting.

I know that feel, bro.

Me too. I hate cutting. I feel so skinny and tiny. Doesn't matter how many people tell me otherwise, in my head, I am small and weak. Sucks. I think it is just comparing what you are used to doing just a few months earlier. Can really get to you.

sidenote: blackironbeast has updated their 5/3/1 calculator to include assistance work for 5/3/1 for powerlifting. Good ish.

 

[despire]

Tried T-bar rowing today. Used a regular barbell that I jammed in to a corner. Felt pretty good but couldn't use as much weight as with regular bent over rows.

 

[blackflag]

Naw. It was a small little nugget in my underwear. I finished my set, ran to the locker room to clean up and take off my underwear, then came back and did three more sets.

BTW, a powerlifter took me under his wing today. He said my form looks pretty good, but I have to work on keeping my chest up when I get tired.

Did that squatting once. Was glad it was in my garage lol.

 

[Brolic Gaoler]

Good post by Wendler, especially when he mentions using a lacrosse ball on your piriformus. I wish I had known that sooner before my leg went numb (which is nearly 100% right now).

Good read for us older lifters.

http://www.jimwendler.com/2012/10/training-for-veteran-lifters/

Second day at Golds and some guy wants to work out with me tomorrow for leg day. I'm actually a little nervous, haven't lifted with anyone in months.

Random question, how much weight do you guys do on incline vs flat bench. If you do it. Probably only FallingEdge does though.

Spoiler

See, look at me. Obsessing over strength while cutting.

EDIT: I really need to reinvent the way I lift. I always lift with slow and sustained reps, rather than pumping them out (good form on both). I think that is what has hurt me the most in the long run, as far as strength is concerned.

I usually go so hard on flat bench I don't really keep track of weight on that when I do it. And I don't do it often. I only throw in other "benches" when I feel like getting some extra burn.

I don't believe the other angles of bench are necessary at all (complete opinion so treat it as such), perhaps they are for bodybuilding though.

Tried T-bar rowing today. Used a regular barbell that I jammed in to a corner. Felt pretty good but couldn't use as much weight as with regular bent over rows.

Yeah, I was doing 135-140 (plate weight only) for sets of 10, but I've recently dialed back to 90lbs for higher reps. I'll probably go back to higher weight later, but I like how "hard" my back gets when I go nuts on reps.

 

[blackflag]

Yeah, I was doing 135-140 (plate weight only) for sets of 10, but I've recently dialed back to 90lbs for higher reps. I'll probably go back to higher weight later, but I like how "hard" my back gets when I go nuts on reps.

Seriously back is the best day. I love that feel after my deadlifts, rows, and pulldowns. Back feels huge and the next day it hurts in such a good way and usually is still rock hard.

 

[blackflag]

I don't barbell incline but I always do 4 sets of incline after my 5/3/1 sets (no bbb). i db incline 95 for 4 sets usually goes like 12, 10, 10, 8

 

[Brolic Gaoler]

This is pretty funny. "Ramblings from LTTS"

http://articles.elitefts.com/training-articles/assorted-ramblings-from-ltts/

One of the good quotes.

“The key to getting away with slapping hot chicks on the ass is that you’ve gotta slap EVERYONE on the ass so that no one gets suspicious. But you gotta remember not to do it to the 15 year olds.”

 

[L0st Id3ntity]

Did 143lbs 5x3 power cleans today. Few months ago I did 88lbs and felt like I'm about to snap my shit up, now I really like the movement and I think I got "it".

Keep at it fellow newbs.

 

[fredrancour]

Gah college hell week in progress. Gonna have to be super short if I lift today at all

 

[Spiritreaver]

I recently starting doing incline as assistance on overhead press day and I've been doing 105x10. Can't do much more because bbb sets wear me out. On flat bench I can do up to 180x5.

I did 205x9 on flat bench the other day, last I did incline was 155x10, Decline was 185x10.

I typically always do flat bench and incline dumbells I switch it up now and then.

For me incline press doesn't feel right, I feel like it stresses my shoulders too much. I can actually do almost as much with dumbells (2x75 dumbells x 10 reps) as I can do with the barbell.

.............

ARE YOU SERIOUS BRO!?!? You and AM should start a club with all the chest hating I get.

Right now, doing BBB so 5x10 @ 140. For 3x10 on incline, I'm at 165 but when doing BBB, I knock it down a bit. Next month, increase incline to 60% 1RM and then month after that, 70%. Really focusing on size so reps > weight for now. Strength will take a back seat as well =(

I"m not hating on you, promise. I meant you're about the only one interested in bodybuilding, so you're probably the only one who pays attention to incline much. You're my bro in here!

Good numbers for both of you guys. I am close to where you are at Falling, right now I can do 185 for 6-8 reps on incline. It honestly feels pretty easy, but I get nervous about getting pinned on incline, lol.

Stark, interesting bit about it hitting your shoulders. I find BB incline presses hit my shoulders a lot less than DBs. It really comes down to where you have your arms out when you press though. I tend to go out wider with DBs than with the BB, so it hits my shoulders more. Also keep in mind where the weight gets distributed.

Me too. I hate cutting. I feel so skinny and tiny. Doesn't matter how many people tell me otherwise, in my head, I am small and weak. Sucks. I think it is just comparing what you are used to doing just a few months earlier. Can really get to you.

Truth I compare myself to too many things too often. It's a really bad thing. Whether it's comparing myself to what I was before, or to other people, it's a mess.

I usually go so hard on flat bench I don't really keep track of weight on that when I do it. And I don't do it often. I only throw in other "benches" when I feel like getting some extra burn.

I don't believe the other angles of bench are necessary at all (complete opinion so treat it as such), perhaps they are for bodybuilding though.

It's arguable, I think incline is worth more than decline however. I almost never do decline presses in any form. Mostly because I like a lift that hits the shoulders as well as chest.

I don't barbell incline but I always do 4 sets of incline after my 5/3/1 sets (no bbb). i db incline 95 for 4 sets usually goes like 12, 10, 10, 8

8)! Get it done! We're about on the same level when it comes to DBs. I remember when I hit 100s on incline for 6 reps, that made me feel good.

 

[CrankyJay]

On Friday I officially said fuck it and decided to switch to a surplus

I just recently did the same.

 

[entremet]

So how do deloads work for 531?