PorkChopSandwiches
Neo Member
ugh i hurt my back a week and a half ago doing squats, pulled a muscle i believe, how bad will 2 weeks no workout do to me, this really sucks and it is incredibly discouraging
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brolic Gaoler
formerly Alienshogun
Better 2 weeks not working out than making it worse. Do what you can, if you can and return to squats when you can.
Two weeks will honesty cause little to no damage to your CNS and you'll only experience slight muscular atrophy. Around eight weeks you'll see a hit, but you won't be at ground zero.
As AS said, do what you can. Shit, even walking two miles every day will help. Body weight exercises, stretching, etc.
Please, please, please don't do this. The most successful lifters/dieters in this thread didn't use a fad diet or something drastic like this.
Listen to our and the OP's advice and keep things simple.
Everything but without much regularity. I go from binge eating and no activity to no eating and no activity to eating and lots of activity. I want to ensure loss of weight program that doesn't rely on exercising on a regular basis.
EDIT: Also, the reason for this drastic measure is that sometime next year, I may end up being a recruit for the coast guard. As such, I want to be w/o too much fat when I do go for the interview.
If you're looking to lose weight, go for it, but you won't see any long-term results. Most likely you'll put back on all of the weight you lost and then some.
If you want to live a happier and healthier life, you will have to add exercise to your routine.
You plan on going into the Coast Guard next year and you don't want to look out of shape, yet you don't want to exercise?
Okay. That's simple.
Use an online calculator to find your BMR (basal metabolic rate) This is the amount of calories you need to survive in a resting state. Subtract 500-1000 calories, per day, from that amount. That will, generally, net you 1-2 lbs of weight loss per week, give or take. Remember that, as you lose weight, your BMR will go down. Therefor, you will need to adjust your caloric intake, every month or so. If you want to be REALLY exact, you can go to one of those weight management clinics in your area and they can punch out the numbers for you.
Your diet (calories) will need to consist of, generally, 40% protein, 30% Carbs, and 30% fat. If you really, REALLY, wanna lose weight, you can reduce the carbs further, but I do not recommend that as it isn't good for the long term or for setting up a healthy dietary lifestyle. Try to get your carbs mostly from green veggies. Eat a few fruits a day. Try to get your fats from unsaturated fats. Keep your protein lean. Do not consume sugar. Do not eat unhealthy foods more than once a week. Make sure it stays in your macros. Drink water when thirsty. Drink water if your pee is too dark.
Take a fiber supplement. Take fish oil supplement. Maybe a multivitamin, although the jury is out on those, won't hurt ya.
Work out if you can. Eat this way till you hit your optimal weight. Find your BMR, and then do not eat more calories than allotted since you're not working out.
It's just that I have got a few very stressful exams coming up and given I am in the market for a job doesn't leave me with enough time or money for exercise or join the gym atm. And, tbh, I tend to get lazy as well (especially, when I plateau).
But I agree that working out should be a part of a healthy life. I just don't wish to depend upon it as the single most important aspect at this point in time.
EDIT: Note that hyper anxiety runs in the family which makes compartmentalization of problems that much more difficult for me. I can't do something else properly unless a preceding issue has been fully taken care of.
Hmmm... I am intrigued. Looks good. Thanks. That said, do you think my first post with the listed diet is doable?
Yes, go do it, and tell us what happen.... I think we already know whats gonna happen.
It's too drastic.
I'm gonna repeat myself a bit...
One of the things overweight people do is look at skinny as point B and their current weight as point A. Your goal weight is Z. Every week from now needs to be B, C, D, etc.
Your goal should be 1% of body weight loss, per week. You are 170. Therefor, you should aim, max, for 1.7 lbs per week. This will take dedication, but it's doable. This will, obviously, decrease per week, which is why the 500-1000 calories outline works well because that number is consistent.
If you do that incredibly limited diet you will probably get burnt out, you will probably fall off, and you'll probably go right back to where you started. It's much easier to start a lifestyle and do it forever, or at least mostly, than to do some crash sort term diet and try to figure out where to go from there.
That's the same diet I give to everybody who just wants a basic weight loss diet with or without training. There's tweaking depending on goals, how hardcore you can go, etc. You sound like somebody who just needs something basic to function on, and that works. It's worked for post-pregnancy women, middle aged men, my 50+ mother and father, and fat clients. So, there's that, too.
Do what you want Io. My life's been about learning from mistakes. When you're a goalkeeper you are accountable for every goal that goes in. When you're a chubby ten year-old goalkeeper you're going to let a lot of goals in.
Learn from your mistakes early and listen to veezy after all is said and done.
/drunkpost
Learn from your mistakes early and listen to veezy after all is said and done.
/drunkpost
So I tried squatting for the first time since the end of August since my hip adductor (or something in there) had been acting up a bit.
So it has been at least seven weeks since I last did squats and holy shit it still hadn't healed up. I had just done some BW and bar only squats and I started feeling it again in my upper quad/groin area. Fuck.
Problem is this that I wouldn't mind taking more time off of squats but I'm planning on starting a cut in a few weeks. At least I was planning on. My BF% is at ~26 and I'm waay too fat. I need to lose some weight.
So wat do? I can low bar squat in theory since the pain isn't THAT bad but I'm worried that it keeps getting worse if I start squatting again. So the problem is that I need to cut in the near future preferably but I can't low bar squat comfortably. Would squatting in some other manner (front/high bar) be better in my situtation? Or should I just wait it out again and hope that it will heal in the near future?
So it has been at least seven weeks since I last did squats and holy shit it still hadn't healed up. I had just done some BW and bar only squats and I started feeling it again in my upper quad/groin area. Fuck.
Problem is this that I wouldn't mind taking more time off of squats but I'm planning on starting a cut in a few weeks. At least I was planning on. My BF% is at ~26 and I'm waay too fat. I need to lose some weight.
So wat do? I can low bar squat in theory since the pain isn't THAT bad but I'm worried that it keeps getting worse if I start squatting again. So the problem is that I need to cut in the near future preferably but I can't low bar squat comfortably. Would squatting in some other manner (front/high bar) be better in my situtation? Or should I just wait it out again and hope that it will heal in the near future?
A
A More Normal Bird
Unconfirmed Member
I've had some experience with recurrent hip pain in squats. I have had snapping hip syndrome (no pain) on one side in particular for years now. It's not the type of thing that will just heal on its own. Foam roll glutes, quads, IT Band, stretch your piriformis and psoas. Look up Agile 8 for improving hip mobility. Practice "spreading the floor" with bodyweight squats, working towards a progressively narrower stance. I still haven't got perfect hips but I haven't had any hip pain when squatting high bar, low bar, front, overhead, goblet etc... for about a year.
Dude?
Don't.
Eat like a normal person but just cut down on your calories. Hit a plateau and lower it a little more to do more cardio. Don't go on a crazy diet that will cause you to crash in month or so.
Brolic Gaoler
formerly Alienshogun
Extended warm up. Keep doing BW until the pain goes away, the move up and continue that until the pain stops again. If the pain doesn't EVER go away, you need to decide to move ahead anyway, or end there.
I'd personally just do body weight for as many reps/sets as you can handle to get blood moving in there if you decide that it's too much with weight. Also, look up what you think the issue might be. Then look on youtube for some remedies. I've fixed myself this way MULTIPLE times. Usually I find a stretch/foam roll/lacrosse ball technique that will help. This is also how I recently fixed my sciatica that was being caused by my piriformus.
It should be noted though that you HAVE to listen to your body. If this is pretty bad you don't want to end up making it much worse with a tear or what not.
Paddington Bear
Member
Alright, I want some advice. Let me preface this by saying I'm pleased with my fitness level and muscle tone.
Without souding like a woman, id like to slim my butt. The main reason is for clothing fit. So I was fat growing up, never have had slim legs. I know that many people have the opposite problem, but I guess we all want what we don't have
I have a waist size of 32 inches, but I end up having to get 34ish and cinching it so it fits my butt/thighs. I don't want chicken legs (not possible for me frankly) but I would like to slim a little.
What advice would you give? Some points, 10% body fat, 6'0" tall, 185 lbs
(Probably running but is there an alternative? I don't want to lose upper body mass if at all possible)
Without souding like a woman, id like to slim my butt. The main reason is for clothing fit. So I was fat growing up, never have had slim legs. I know that many people have the opposite problem, but I guess we all want what we don't have
I have a waist size of 32 inches, but I end up having to get 34ish and cinching it so it fits my butt/thighs. I don't want chicken legs (not possible for me frankly) but I would like to slim a little. What advice would you give? Some points, 10% body fat, 6'0" tall, 185 lbs
(Probably running but is there an alternative? I don't want to lose upper body mass if at all possible)
Paddington Bear
Member
It is like squat booty. I feel the same way about jeans looking like chick jeans
Paddington Bear
Member
Haha yeah... I figured as much.
shindoku21
Member
I know this is a fairly common story for everyone trying to gain weight but here it goes: My friend has stalled with his lifts. I told him to eat more. He says he's been trying to but it's hard. I told him just eat everything he sees because he's been trying to eat a lot of just healthy stuff which kinda restricts him from eating a lot more. He said he doesn't want to get fat. Is there a middle line where you can eat a lot but not gain as much fat? Or does he really just need to consume a lot more calories (of course don't overdo the unhealthy stuff, but I feel he's missing out on calories when he tries to avoid certain "fatty" foods or carbs)?
Tell him to try lean gains.
Brolic Gaoler
formerly Alienshogun
Great article on triceps by Dave Tate.
http://articles.elitefts.com/traini...you-better-know-if-you-want-stronger-triceps/
And with that, I'm changing my programming for bench and press.
Instead of alternating curls/dips (on bench days) with shoulder work (on press days), I'm going to add shoulder work (lateral raises and rear delt flys) in with the morning's pull ups on both days. This way when I get to the gym in the afternoon I can do dips supersetted with barbell curls and LTEs supersetted with incline curls every week.
Gonna start this tomorrow and see how it works.
Edit: May swap LTE with incline CGBP down the road.
http://articles.elitefts.com/traini...you-better-know-if-you-want-stronger-triceps/
And with that, I'm changing my programming for bench and press.
Instead of alternating curls/dips (on bench days) with shoulder work (on press days), I'm going to add shoulder work (lateral raises and rear delt flys) in with the morning's pull ups on both days. This way when I get to the gym in the afternoon I can do dips supersetted with barbell curls and LTEs supersetted with incline curls every week.
Gonna start this tomorrow and see how it works.
Edit: May swap LTE with incline CGBP down the road.
Pollux
Member
I know that I've posted in here occasionally while on GAF, but I just wanted to say that I've been casually lifting 4-5 days a week for the last 3 weeks or so. Within the last week I've started taking it even more seriously, and I'm committed to completely transforming my life style from being a lazy average guy to taking fitness and nutrition seriously. This is the first time I've ever taken working out seriously, and so far I really like it.
I'm 5'9 and when I started I weighed 178 lbs. I'm now down to 174. When I started a few weeks ago I could barely bench 135, now when I do bench I'm doing 3 sets of 6-8 reps at 165 and am maxing out at 175. So for the first time in my life I've benched by body weight.
Just felt like sharing and will be posting here more. I feel like regularly posting in this thread might make me feel accountable and keep me on track.
I've only been working out in my apartment building's workout room, and my dad had an old bench with free weights he gave me so that's in my living room. In the next couple weeks I'll probably join an Urban Active or something.
Anyway, sorry for rambling.
I'm 5'9 and when I started I weighed 178 lbs. I'm now down to 174. When I started a few weeks ago I could barely bench 135, now when I do bench I'm doing 3 sets of 6-8 reps at 165 and am maxing out at 175. So for the first time in my life I've benched by body weight.
Just felt like sharing and will be posting here more. I feel like regularly posting in this thread might make me feel accountable and keep me on track.
I've only been working out in my apartment building's workout room, and my dad had an old bench with free weights he gave me so that's in my living room. In the next couple weeks I'll probably join an Urban Active or something.
Anyway, sorry for rambling.
Brolic Gaoler
formerly Alienshogun
Do more volume, I assure you, you will feel it all over your shoulders.
That's one exercise you SHOULDN'T feel them in your shoulders very much. It's a trap movement.
That's really weird you feel them there.
shrugs with heavy weight gets me every time.
L0st Id3ntity
Member
Since switching to a calorie surplus I've been 5/5/5ing everything in SS every single session, no more of that 5/4/3 bullshit. Today I successfully completed 68kg bench, 107kg squat and 117kg deadlift.
48 long hours until the next session, till then gotta continue eating big!
48 long hours until the next session, till then gotta continue eating big!
big ups to the dudes in my Golds who leave weights all over the place. On Sunday there's a high school girl (who can't weigh more than 95lbs) who mans the sign-in desk and keeps tabs on everything -- part of her job is cleaning up weights still left on bars or strewn around the floor. Had to help the poor girl take 4 plates off a bar on the bench area and clean up a bunch of shit today. Put your weights back folks.
MrToughPants
Brian Burke punched my mom
Recorded some of my tricep work out but fuck uploading it, 3 hour upload time, country ass internet connection.
Nice. Nothing like hitting 3x5 on weights that used to feel like a ton of bricks. SS gets pretty darn hard after the first couple of "easy" months. You gotta eat big and sleep like a log to make the most out of that program.
I work out at a University gym and I swear these spoiled kids put the weights back (be it dumbells or plates) less than 10% of the time. It's like they think their mommy is going to clean up after them just like she does at home.
Specially annoying are the 110lb "body builders" who drag an incline bench to the squat rack along with 10 pairs of dumbbells and then just dump them there after they are done.
OMFG my gym was like that yesterday. Shit was a mess. Just bars, plates and dumbbells everywhere. A lot of the dumbbells weren't in the right spot and some were just completely missing.
FallingEdge
Member
After coming back from the gym and reading through the "best body" thread, I've come to the realization that I am a powerlifter through and through. While I do care about looks, I want to achieve those looks through compound lifts and various assistance exercises. I just love that big feeling after coming out the gym and knowing that I gave it my all.
Do it up, baby.
Do it up, baby.
Sounds like its time for a pizza
Drenched in olive oil.
Brolic Gaoler
formerly Alienshogun
Do it over night. I'm interested and I'm sure others are too.
MrToughPants
Brian Burke punched my mom
I like to us the term weight lifter or lift weights (as a hobby/lifestyle) since I have never competed in any of the three competitive power sports (PL/SM/Oly) and don't intend to.
Deleted them already...saw 50+min upload time per clip and got pissed off.
Was just 200 x 20 CGBP (after my sets), 154x8 LTE and 165x5 LTE nothing much. I just record myself for form and stuff.
Actually did 2x8 320 DL today and SI joint still feels iffy but I'll keep doing them light 1-2 times a week and see if it will correct itself.
Brolic Gaoler
formerly Alienshogun
Damn, that sucks about your SI joint, I thought you were all fixed, at least you're able to work though it.
Can't wait to get hired somewhere so I can have a home gym and record myself. It would be nice to share like that. I hope next time you do that you'll upload instead of getting pissed!
Can't wait to get hired somewhere so I can have a home gym and record myself. It would be nice to share like that. I hope next time you do that you'll upload instead of getting pissed!
fredrancour
Member
Today I added one set of 8 after going for a 3*5 (which i did 5-3-3 on
). By the end of it all life had drained from my shoulders and triceps. Go for volume if the weight alone isn't doing it for you.Spiritreaver
Member
Oh, you!
I like that feeling too, but you know what other feeling I like? The one I got Saturday night when i was smashed at a club in Wichita and took my shirt off. I was not left alone!
Then again, I am gay.
Half kidding though, while it was a nice feeling. How I feel when I'm in the gym and see the progress first hand is what really gets to me.
The Rock's body was my favorite in that thread though.
EDIT: This post made me sound really douchey.
Brolic Gaoler
formerly Alienshogun
Either way doesn't really matter
Numbers:
OVH: 150
DL: 225
Squat: 355
Bench: 225
I think I had larger squat and bench numbers last year, but I realized I was using poor form. I began lifting with lower weights six months ago and purely focused on form while also incorporating 5/3/1 and advice from this thread. For the first time I have actually weight lifting goals. It feels awesome.
BTW, I'm a bit apprehensive at posting these pics. I don't want to feel like I'm showing off. I look particularly douchey in one of them.
OVH: 150
DL: 225
Squat: 355
Bench: 225
I think I had larger squat and bench numbers last year, but I realized I was using poor form. I began lifting with lower weights six months ago and purely focused on form while also incorporating 5/3/1 and advice from this thread. For the first time I have actually weight lifting goals. It feels awesome.
BTW, I'm a bit apprehensive at posting these pics. I don't want to feel like I'm showing off. I look particularly douchey in one of them.
My shoulders never get sore from OHP or any other shoulder exercise, but I do feel them the day after Benching :/
I guess I'll try again tomorrow. I did pretty extended warm-up compared to what I normally do but I guess it wasn't enough.
And the pain isn't that bad it's just fucking annoying. I don't feel it when I squat luckily but instead when I do my warm-up sets or sometimes when move my leg to the side.
I could also buy those compression shorts or whatnot that would help keep my hips warm.
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