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[Brolic Gaoler]

Wife bought me a Ninja 550 blender.

This should be interesting.

 

[X-Frame]

I have been trying to lose weight and for the life of my every time I weight at the gym it says I've lost a fraction of a pound or even gained weight. I do tend to drink a lot of water but theres no way I could drink enough to change the scale is there? Could I be retaining water? I'm quite frustrated.

What's your plan for losing weight? And how long have you been trying?

 

[Lamel]

Alright so guys some of you may know my struggles this summer adhering to starting strength. I don't have sufficient weights at home to continue on the program for the summer, and I don't have enough time these days either (6:30 AM to 6:30 PM Job+Commute, leaves me super fatigued and without time).

However I do have the Insanity program, and I feel like for the summer, that's really the only good thing I can do as it doesn't really require weights. I don't have the weights to continue on SS nor the time (usually my SS workouts last like 2 hours, which really is unfeasible these days).

So what are you opinions on Insanity? I know this has probably been asked a lot, but please try to help out.

I know it will burn fat; will it build muscle, and how much relatively? Will it at least PRESERVE the muscle gains I have had from SS?

I will post in the insanity thread as well, but since this is my go to turf for fitness, I want to ask your opinions as well.

Just by the way, from nearly a year of starting strength (on and off in terms of diet mind you, meaning I worked out but didn't eat enough sometimes), I still gained nearly 15 lbs, and my body fat increased from around maybe 10% to approximately 12%, not too bad.


Edit: I am not trying to lose weight or anything, just stay fit for the summer. It's way better than doing nothing.

 

[balddemon]

insanity is basically HIIT. short workouts but they are exhausting. have fun. i like it. i might start doing it 1 or 2 days a week when i need something to do on a nonlifting day

 

[despire]

Question about protein intake:

If I need around 200g of protein daily, how much of it could come from other than animal sources? I just made some calculations and I get around 150g (or a bit less) from animal sources and the rest comes from rice, bread, veggies etc..

Since the non-animal protein doesn't have all the essential amino acids it can't be considered just as good as protein from meat for example. So should I try to increase my animal protein intake a bit or am I just worrying over nothing? Does it matter that much?

 

[snoopen]

lunch was delicious.. scotch fillet steak, 2 eggs, bacon, mushrooms and lots of salad.. so fucking good.

 

[Brolic Gaoler]

Question about protein intake:

If I need around 200g of protein daily, how much of it could come from other than animal sources? I just made some calculations and I get around 150g (or a bit less) from animal sources and the rest comes from rice, bread, veggies etc..

Since the non-animal protein doesn't have all the essential amino acids it can't be considered just as good as protein from meat for example. So should I try to increase my animal protein intake a bit or am I just worrying over nothing? Does it matter that much?

I don't think it's that important, just get the protein. The common consensus is that it is better to get real food than a shake though.

 

[Brolic Gaoler]

This ninja blender is awesome. It has 2 "glasses" that you can fill individually and it liquifies whatever you throw in it near instantly.

 

[Petrie]

This ninja blender is awesome. It has 2 "glasses" that you can fill individually and it liquifies whatever you throw in it near instantly.

We have a magic bullet at my place, is this substantially better?

Preparing for when my bulking starts again in fall and I need to pack in the calories.

 

[Brolic Gaoler]

We have a magic bullet at my place, is this substantially better?

Preparing for when my bulking starts again in fall and I need to pack in the calories.

Some reviews I've read said people upgraded from the bullet to this thing. I don't know personally though.

Here it is.

http://www.walmart.com/ip/Ninja-Kitchen-System-Pulse/16913481

 

[Lamel]

insanity is basically HIIT. short workouts but they are exhausting. have fun. i like it. i might start doing it 1 or 2 days a week when i need something to do on a nonlifting day

Tell me about it. I already used to do HIIT once or twice a week. But Insanity kicked my ass last night.

I will continue it and maybe do some weight lifting exercises as well (the ones that will be effective with the weights I have).

 

[Enco]

You guys should watch Louis Theroux's documentary titled Under the Knife. Some people get bicep/chest implants to look strong without working out.

It's pretty funny/disturbing/gross.

 

[SeanR1221]

Suggestions for a pull up bar I can mount to a door frame? Not a fan of the ones that hook onto the top of the door. I want to mount one on the top of the frame in my storage area.

 

[reilo]

You guys should watch Louis Theroux's documentary titled Under the Knife. Some people get bicep/chest implants to look strong without working out.

It's pretty funny/disturbing/gross.

Did you miss the last OT title that had a bit about calf implants?

 

[OG Kush]

You guys should watch Louis Theroux's documentary titled Under the Knife. Some people get bicep/chest implants to look strong without working out.

It's pretty funny/disturbing/gross.

yeah that was crazy. You remember that guy who looked like a fucking doll? His face was scary, and he was addicted to plastic surgery. The chest/bicep implants didn't even look real though, it was like boob implants but in your frickin arm!
Speaking of calves also, Entourage fans should remember this:
http://www.youtube.com/watch?v=1uhzuEeAIgw

 

[Enco]

Did you miss the last OT title that had a bit about calf implants?

Haha I saw it but didn't think much of it.

yeah that was crazy. You remember that guy who looked like a fucking doll? His face was scary, and he was addicted to plastic surgery. The chest/bicep implants didn't even look real though, it was like boob implants but in your frickin arm!
Speaking of calves also, Entourage fans should remember this:
http://www.youtube.com/watch?v=1uhzuEeAIgw

Yea it's really sad how people have such a crippled self esteem.

:lol at the video. Dem calves are a real pain. They feel like they're on fire after you work them out. Very different to other muscle aches.

 

[ZombieFred]

Hi Gaf I need some help on here. There's one part left in my body I want to really focus and get all the area toned or whatever I need to do so it matches with the rest of my body. It's only a little bit of fat left as I am around 10 percent of body fat (what this machine says) and I can see four of the six ab muscles appearing fairly now. Here's a picture to show you so you can give advice what needs doing.

Picture

 

[Petrie]

Hi Gaf I need some help on here. There's one part left in my body I want to really focus and get all the area toned or whatever I need to do so it matches with the rest of my body. It's only a little bit of fat left as I am around 10 percent of body fat (what this machine says) and I can see four of the six ab muscles appearing fairly now. Here's a picture to show you so you can give advice what needs doing.

Picture

Eat less.

That's all you can do. You can't spot reduce fat.

Literally the hardest area for most males to lose fat. Until you hit like <8% you'll likely still see it.

 

[ZombieFred]

Eat less.

That's all you can do. You can't spot reduce fat.

Literally the hardest area for most males to lose fat. Until you hit like <8% you'll likely still see it.

So should I go for the less carb diet then and do a cutting fat month? That's really the last area of where any noticeable fat (if it's only a small part) shows. I just want to get the lower back/hips to match with the legs and body in a really fit situation.

 

[Petrie]

So should I go for the less carb diet then and do a cutting fat month? That's really the last area of where any noticeable fat (if it's only a small part) shows. I just want to get the lower back/hips to match with the legs and body in a really fit situation.

You should eat less than you currently are if you aren't losing weight. that's it. Don't overcomplicate it.

 

[NotTheGuyYouKill]

If you currently don't have weights or machines to do some strength training, what are the best exercises to do? Been working the treadmill for the past couple of months, but I want to step it up a notch, but I don't have any equipment. Nevertheless, I'd like to add in some stuff... like push ups. I can manage... 1.

 

[HarryHengst]

If you currently don't have weights or machines to do some strength training, what are the best exercises to do? Been working the treadmill for the past couple of months, but I want to step it up a notch, but I don't have any equipment. Nevertheless, I'd like to add in some stuff... like push ups. I can manage... 1.

Look into bodyweight exercises. Do all forms of pull ups/chin ups, planks, push ups, dips, squats etc.

 

[balddemon]

in addition to eating less to lose weight. also make sure you are sleeping enough and at the right times. like before midnight and dont sleep past 9am

 

[Draft]

Hi Gaf I need some help on here. There's one part left in my body I want to really focus and get all the area toned or whatever I need to do so it matches with the rest of my body. It's only a little bit of fat left as I am around 10 percent of body fat (what this machine says) and I can see four of the six ab muscles appearing fairly now. Here's a picture to show you so you can give advice what needs doing.

Picture

You look mad skinny, son. Disregard Adonis belt, acquire muscles.

 

[FallingEdge]

You look mad skinny, son. Disregard Adonis belt, acquire muscles.

 

[balddemon]

hey so when do i stop bulking? i've hit my goal weight of 180, which is where i want to stay even while cut. do i need to gain more weight so that when i lose the fat i will drop to around 180? should i just bulk til i stop making gains on SS?

 

[grumble]

hey so when do i stop bulking? i've hit my goal weight of 180, which is where i want to stay even while cut. do i need to gain more weight so that when i lose the fat i will drop to around 180? should i just bulk til i stop making gains on SS?

Bulk up to about 195 or so over several months, then cut down.

 

[Mr.City]

hey so when do i stop bulking? i've hit my goal weight of 180, which is where i want to stay even while cut. do i need to gain more weight so that when i lose the fat i will drop to around 180? should i just bulk til i stop making gains on SS?

The problem is that we have no idea what you want from this bulk. Although, you should just finish up SS, since it sounds like it's almost the end for you now.

 

[Petrie]

in addition to eating less to lose weight. also make sure you are sleeping enough and at the right times. like before midnight and dont sleep past 9am

I don't think the actual time matters as much as simply having a regular sleep schedule.

 

[IceCold]

wrong thread lol

 

[X-Frame]

Has anyone ever done Mud Runs like Tough Mudders, Spartan Races, Warrior Dashes? My cousins, aunt and uncle do like 1 a month and they really like them. I'm not a runner so I would not do the ones that are 12 miles long but the shorter ones of 3 mile seem cool. $100-200 though.

 

[kylej]

Some co-workers just did one, I think theirs was Tough Mudder. They said it's difficult, but people get stacked up at each obstacle, so sometimes they were waiting 45 minutes just to have a chance to climb up a wall or run underneath something.

 

[bro1]

Has anyone ever done Mud Runs like Tough Mudders, Spartan Races, Warrior Dashes? My cousins, aunt and uncle do like 1 a month and they really like them. I'm not a runner so I would not do the ones that are 12 miles long but the shorter ones of 3 mile seem cool. $100-200 though.

My wife and I do the 5K types. I did a spartan run in May and I have a warrior's dash in July. Lots of fun!

 

[bro1]

Some co-workers just did one, I think theirs was Tough Mudder. They said it's difficult, but people get stacked up at each obstacle, so sometimes they were waiting 45 minutes just to have a chance to climb up a wall or run underneath something.

If you go for the earlier heats, then yes, this can happen. the later heats are more spaced out but the track is wrecked at that point.

 

[jergrah]

Has anyone ever done Mud Runs like Tough Mudders, Spartan Races, Warrior Dashes? My cousins, aunt and uncle do like 1 a month and they really like them. I'm not a runner so I would not do the ones that are 12 miles long but the shorter ones of 3 mile seem cool. $100-200 though.

I did the Spartan Race (spartanrace.com) on Saturday near Portland. It was brutal -- hardest part was a 200 Meter+ steep uphill stomach crawl through mud under barbed wire. My knees and elbows are cut to shit. I had two people lose grip/slip and just go sliding down hill backwards. If you failed that obstacle you had to do 200 Burpees to continue.

I finished in an hour 53 seconds which landed me about 330 out of 5000 people. For my age group of 30-34 I finished 71 out of 711.

It was a great challenge and I'll definitely do it again. I've heard the Warrior Dash events are much more tame than the Spartan Race events, but not sure.

Also, I did 1pm heat and didn't wait on a single obstacle. Ran up to each one and right on. Ours started with the first 3/4 mile as an uphill trail run that broke up the pack a lot. 300 people per heat every 30 minutes.

 

[bro1]

I did the Spartan Race (spartanrace.com) on Saturday near Portland. It was brutal -- hardest part was a 200 Meter+ steep uphill stomach crawl through mud under barbed wire. My knees and elbows are cut to shit. I had two people lose grip/slip and just go sliding down hill backwards. If you failed that obstacle you had to do 200 Burpees to continue.

I finished in an hour 53 seconds which landed me about 330 out of 5000 people. For my age group of 30-34 I finished 71 out of 711.

It was a great challenge and I'll definitely do it again. I've heard the Warrior Dash events are much more tame than the Spartan Race events, but not sure.

The Warrior Dash is a lot more fun than the Spartan. I will probably never do a Spartan again as I am luck to have not seriously hurt myself.

 

[ThingontheFloor]

Could someone recommend a decent iOS app to track my weightlifting sessions? I’ve been using pen and paper for a couple months now just out of habit, but I also usually have my iPhone on me for when I listen to music so I might as well use that instead. Free, preferably, but would throw down a couple of bucks if it’s worth it. I use MyFitnessPal to track my diet, but it doesn’t include anything to really track workouts other than calorie burn.

 

[youngplaya21]

Could someone recommend a decent iOS app to track my weightlifting sessions? I’ve been using pen and paper for a couple months now just out of habit, but I also usually have my iPhone on me for when I listen to music so I might as well use that instead. Free, preferably, but would throw down a couple of bucks if it’s worth it. I use MyFitnessPal to track my diet, but it doesn’t include anything to really track workouts other than calorie burn.

I use calorie count for my diet since it tracks carbs, fat, and protein also, and JEFIT for tracking my weightlifting sessions. I learned about JEFIT from this thread, actually.

Edit: https://play.google.com/store/apps/...-paid#?t=W251bGwsMSwxLDIwNiwiamUuZml0LnBybyJd
Courtesy of Cuddler in OT3, and there's an app for both android and iOS

 

[Bearded Dudebro]

Anyone have any recommendations on weight lifting shoes? I prefer low top, flat sole without any type of air cushion or anything. I usually wear low top Chuck Taylors. Problem is that I'm going to have to start wearing a 1/2" shim in my right one, and I'm afraid that it's gonna make my foot want to come out of that shoe. Maybe something still low top, but slightly higher on the ankle?

 

[MjFrancis]

Dave Tate's Iron Evolution: Phase 9 [print version]

What would I do if I had access to a 13 year-old Dave Tate who wanted to be the ultimate bad ass? How would I train him to make him among the strongest men on the planet, yet jacked and muscular, with outstanding health as well?

Next to Westside, what I'm doing now with Meadows is the most productive training I've ever experienced. But neither of these systems is appropriate for a novice.

Most raw novices are too weak for either method. Hell, most are too weak for weight training period.

A raw novice's time would be better spent doing bodyweight training. You should be able to perform 100 push-ups, minimum, before even approaching a bench press. Add in pull-ups, lunges, and the other bodyweight staples to complete the program.

After a decent base of bodyweight strength has been developed, I'd next perform a sensible linear progression routine until respectable strength levels are achieved. 5/3/1 by my friend Jim Wendler and Starting Strength by Mark Rippetoe would fit the bill perfectly, with assistance work programmed to target any emerging weak points in size and strength.

However, after a certain threshold of development &#8211; say a 1.5 x bodyweight bench press, a 2 x bodyweight squat, and a 2.5 x bodyweight deadlift &#8211; it's time to step it up.

I've enjoyed the Iron Evolution series, which has functioned as a Livejournal outlet for Dave Tate's weight room experiences. The other major idea in this article that is necessarily beat into the heads of people peeking into this thread is encapsulated in this quote here:

Looking through the past 30 years of my training career, amidst all the painful injuries, crushing defeats, and occasional blissful victory, there's a noticeable theme: my progress always accelerated when I let someone else take control.

It's true for me as well as the more successful and more frequent contributors to this thread. When you know more than Martin Berkhan, Mark Rippetoe, Louie Simmons, Jim Wendler, Lyle McDonald, Alan Aragon, or whomever else is an expert in their respective field of fitness, go ahead and make your own program and do what you like. Until then, pay attention.

A final note to consider is the credentials of Dave Tate, bar none one of the world's elite powerlifters, having the courage to submit to other experts in the field. The humility speaks volumes.

 

[Petrie]

Could someone recommend a decent iOS app to track my weightlifting sessions? I’ve been using pen and paper for a couple months now just out of habit, but I also usually have my iPhone on me for when I listen to music so I might as well use that instead. Free, preferably, but would throw down a couple of bucks if it’s worth it. I use MyFitnessPal to track my diet, but it doesn’t include anything to really track workouts other than calorie burn.

I recommend Fitocracy, but the social aspect of the GAF group definitely helps motivate me.

 

[Brolic Gaoler]

I'll just leave this here.

Dave Tate's Iron Evolution: Phase 9 [print version]

I've enjoyed the Iron Evolution series, which has functioned as a Livejournal outlet for Dave Tate's weight room experiences. The other major idea in this article that is necessarily beat into the heads of people peeking into this thread is encapsulated in this quote here:

It's true for me as well as the more successful and more frequent contributors to this thread. When you know more than Martin Berkhan, Mark Rippetoe, Louie Simmons, Jim Wendler, Lyle McDonald, Alan Aragon, or whomever else is an expert in their respective field of fitness, go ahead and make your own program and do what you like. Until then, pay attention.

A final note to consider is the credentials of Dave Tate, bar none one of the world's elite powerlifters, having the courage to submit to other experts in the field. The humility speaks volumes.

I'm there (past it) minus the deadlift right now. I'll give this a look, thanks bud.

Edit: uh, yeah this is what I've been following in his youtube. There's no fucking way I would do this right now. The only way I would even attempt it is with a workout partner at/near my level and in a powerlifting gym.

 

[FallingEdge]

Man, Bruce is amazing. If you can, read this book. It talks about his routine and training regiment. The first part of the book talks about diet and weights and the info there is something that we all know about. It is the second part where they dive into his workouts and how he implements it all in his training. While something like Starting Strength is a better book to fully understand the importance of squats, deadlifts, and how to lift properly, this one is an enjoyable read to see how Lee takes in that knowledge and applies it.

 

[OG Kush]

Man, Bruce is amazing. If you can, read this book. It talks about his routine and training regiment. The first part of the book talks about diet and weights and the info there is something that we all know about. It is the second part where they dive into his workouts and how he implements it all in his training. While something like Starting Strength is a better book to fully understand the importance of squats, deadlifts, and how to lift properly, this one is an enjoyable read to see how Lee takes in that knowledge and applies it.

Shit I've already got 2 books on Bruce Lee (Bruce Lee: Artist of Life and Striking thoughts: wisdom for daily living), i might need to cop this as well!

 

[balddemon]

The problem is that we have no idea what you want from this bulk. Although, you should just finish up SS, since it sounds like it's almost the end for you now.

i dont really know, i hit my goal weight (180) and now i realize i need to hit probably 190 before i start cutting. i just don't want to lose my strength so maybe i won't cut lol. idk. it'll be a while before i get there.

on a different note, what do you guys think about weighted vests? i want one but they are so expensive i want to get the right one. what brands would you recommend?

 

[OG Kush]

Dave Tate's Iron Evolution: Phase 9 [print version]

I've enjoyed the Iron Evolution series, which has functioned as a Livejournal outlet for Dave Tate's weight room experiences. The other major idea in this article that is necessarily beat into the heads of people peeking into this thread is encapsulated in this quote here:

It's true for me as well as the more successful and more frequent contributors to this thread. When you know more than Martin Berkhan, Mark Rippetoe, Louie Simmons, Jim Wendler, Lyle McDonald, Alan Aragon, or whomever else is an expert in their respective field of fitness, go ahead and make your own program and do what you like. Until then, pay attention.

A final note to consider is the credentials of Dave Tate, bar none one of the world's elite powerlifters, having the courage to submit to other experts in the field. The humility speaks volumes.

i can only do about 40 pushups, yet I do bench press... :/

 

[FallingEdge]

Shit I've already got 2 books on Bruce Lee (Bruce Lee: Artist of Life and Striking thoughts: wisdom for daily living), i might need to cop this as well!

Yeah, I got both of those as well. Great reads.

And I just bought a pair of Bruce Lee sunglasses. Can't wait till Vegas hahahahahaha.

 

[DAVIDHUXLEY]

Has anyone ever done Mud Runs like Tough Mudders, Spartan Races, Warrior Dashes? My cousins, aunt and uncle do like 1 a month and they really like them. I'm not a runner so I would not do the ones that are 12 miles long but the shorter ones of 3 mile seem cool. $100-200 though.

Did a Warrior Dash which was very tame and will be doing a tough mudder in October . About 30 people from the crossfit class at work will be going.

 

[ZackieChan]

So, I am trying to reconcile Lyle McDonald's Cyclical Ketogenic Diet with my Stronglifts program. He recommends lifting Monday and Tuesday (splitting upper and lower body), and a full body workout on Friday. I was thinking about doing all of the Upper body Stronglifts on Monday, the Lower body stuff on Tuesday (well, I guess this would just be squats and deadlifts, with maybe planks thrown in). Then do more squats Friday, along with some body weight exercises (Primal style) to get a good full body workout. On the other days I can do some HIIT cardio.

Any opinions?

 

[Syphon Filter]

im sore as hell, cant even lift my arm for long. fuuuuuuuuu.