http://forum.bodybuilding.com/showthread.php?t=146471313
Thoughts on this as an advanced post rippetoe (4 yrs) bb routine?
Thoughts on this as an advanced post rippetoe (4 yrs) bb routine?
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
http://m.vitaminshoppe.com/store/en...j&CM_MMC=affiliates-_-CJ-_-4485850-_-10379258
10lb of ON Gold Whey Chocolate, use coupon THANKS15 to take $15 more off, making it $83 for 10lbs. A solid deal I think.
10lb of ON Gold Whey Chocolate, use coupon THANKS15 to take $15 more off, making it $83 for 10lbs. A solid deal I think.
Smart Powders is usually cheaper, and they had 10lb for 50$ a while ago.
Yeah, but prices have gone up since then, and for those that prefer the quality of ON Gold, this is the best deal in awhile.
MrToughPants
Brian Burke punched my mom
Is that even worth it for a Canadian? I see they ship UPS and there will be duty fees etc.
I get 10$ ON GS for about $130 here.
Everything is more expensive here...
nismogrendel
Member
Quick question for you all. I've been trying to lose fat for about 6 months. Started with just eating healthy and jogging, went from 270 to 230. Last few months I tried this keto diet which has been working ok. I'm down to around 210.
I have this stubborn fat around my belly/sides of belly that just wont go away. My goal weight is somewhere around 180-190.
I've read a lot about intermittent fasting and want to give that a shot and see if I can drop this gut.
My problem is I work midshift. I'm normally up making "breakfast" around 10pm, eat a bit through the night, go to gym at 7am and then eat again around 11am. Bedtime is 1pm.
The best way to fit IF into my schedule is to eat everything through the night at work. It would be one small "breakfast" at the house and then two meals during my shift followed by the gym at 7am and fasting for the rest of the day.
Is it a big deal to eat all my calories for the day (around 1500 cal right now) before my workout? I can't seem to find any solid answers about eating before or after a workout. Leangains.com has a few different scenarios for eating times but none really match my crazy schedule.
I have this stubborn fat around my belly/sides of belly that just wont go away. My goal weight is somewhere around 180-190.
I've read a lot about intermittent fasting and want to give that a shot and see if I can drop this gut.
My problem is I work midshift. I'm normally up making "breakfast" around 10pm, eat a bit through the night, go to gym at 7am and then eat again around 11am. Bedtime is 1pm.
The best way to fit IF into my schedule is to eat everything through the night at work. It would be one small "breakfast" at the house and then two meals during my shift followed by the gym at 7am and fasting for the rest of the day.
Is it a big deal to eat all my calories for the day (around 1500 cal right now) before my workout? I can't seem to find any solid answers about eating before or after a workout. Leangains.com has a few different scenarios for eating times but none really match my crazy schedule.
Are you lifting weights or just running. I used to do Leangains, but moved on to Cheat Mode a couple years ago (basically LG + backloading). If you're lifting I would recommend it.
Right now it's still 35$ for 5lbs, that's 70$ for 10lbs. It's the Scivation stuff, just under a different name (the Smartpowders guy also owns Scivation or something along those lines).
entremet
Member
I would rest after 3 days on. 3 days on, rest, 3 days on, rest. And see how you feel. That's a lot of volume after Rippetoe, which is more strength based.
I'm doing 5/3/1 with a body building split and I'm still getting used to the volume.
nismogrendel
Member
My routine is all over the place, for the last month I've been going to the gym with a friend and he is getting workouts from different places (spartan run, etc). Some days we do Kettlebell workouts, the other day he had us doing some isometric workout which was kind of fun. Seems like more crossfit style workouts I guess?
He can't make it 5 days a week anymore so on the days I go by myself I am getting back into the starting strength type workout I was doing about 2 months ago.
The other day I did:
Squat 5x5 45 plate each side
Bench 5x5 50lb dumbells
Deadlift 5x5 45 plate each side
Standing bicep curl 5x5 alternate between 30 and 35 lb dumbells
Assisted pullup machine - set weight assist on 100lb or so - only did maybe 10 of these
Situps - only did a few - was exhausted
Going to do that routine at least twice a week, probably 3x. Any suggestions on changes for that appreciated too.
I haven't been running for about 3 weeks, prob need to get back into it.
entremet
Member
What about 5/3/1 with a BB split:
http://www.jimwendler.com/2012/09/531-and-bodybuilding/
It's hard for me to get motivated on just a BB split. I need to see my big lifts progress.
Well if you're goal is weight loss, lifting will do more for you than running (running is still good though). If you're going to be lifting you might try Cheat Mode, but you seem to be just beginning lifting* so I would just go with regular intermittent fasting (LG or something similar), or a "loose" version of CM.
I would try to eat most of the calories after working out, try to eat a small meal a couple hours before, and some protein powder (maybe with some sugar in it) during/immediately after the workout. Would that work?
*I don't mean anything condescending, in fact when you're just starting is the most fun because you get to see really fast change in how much you can lift and you get to start seeing changes in your physique.
I totally get that motivation- which is why I like this program, there is tangible shit to build towards. And I want a straight bb routine, been on a strength routine for over 4 yrs.
nismogrendel
Member
I hear ya, the fast changes are pretty cool. I started w/ 25 plates on deadlift and squats and was fun to move up from that.
The cheat mode looks interesting. I might give that diet a try. I think I'll stick with this keto thing until maybe the end of dec and then see where to go from there.
Every thing I read seems like the small meal before and rest of food after workout is the best plan. I can eat my normal chicken/broccoli/green beans/cauliflower meal around 4 or 5 am, workout at 7 and then finish eating and 8-9am and see how that goes.
entremet
Member
Your routine looks good. I would just do 3 days on, 1 day off. Rinse, repeat.
Putting my crock pot to the test today by making chili. 1kg of minced meat plus sauce and spices. Took me a whopping 5min and the rest is up to the pot
I love my slow cooker. It's awesome.
I really recommend giving this Beef Rendang recipe a go - http://www.epicureanbb.com/post/31722727273/slow-cooked-rest-day-beef-rendang
I used to eat Rendang 5 or 6 times a week back when I used to live in Indonesia. It's so delicious. The recipe tastes great and it's pretty easy to make, too.
L0st Id3ntity
Member
Good day in the gym today; 119kg 3x5 squats, so next session is 2 red plates on each side!
In warming up I did 3 reps ATG with 100kg, almost shed a tear how far I've come haha.
Also felt better in the bench press now that I properly unrack with my lats, did 3x5 at 75kg with a spotter, had help in 4th and 5th reps but whatever huge weight for my weak ass upper body.
A guy came in and approached me as I was the nearest to the entrance, saying he "tried several gyms with no avail", I asked him what is your goal, he said to get ripped, I told him then it's all about the diet bro. He was utterly shocked lol. He isn't as dumb as he sounds, I liked the guy, but clearly lacking basic fitness knowledge.
In warming up I did 3 reps ATG with 100kg, almost shed a tear how far I've come haha.
Also felt better in the bench press now that I properly unrack with my lats, did 3x5 at 75kg with a spotter, had help in 4th and 5th reps but whatever huge weight for my weak ass upper body.
A guy came in and approached me as I was the nearest to the entrance, saying he "tried several gyms with no avail", I asked him what is your goal, he said to get ripped, I told him then it's all about the diet bro. He was utterly shocked lol. He isn't as dumb as he sounds, I liked the guy, but clearly lacking basic fitness knowledge.
entremet
Member
I need one. What brand do you have?
Hamilton beach 5 qt programmable. Got it for $5 on BF a few years ago. I have 2 others as well, but it gets the most use because of being able to set it to turn the heat down after a time.
iAmMaximus
Member
Can anyone recommend a decent Foreman grill that can grill steaks/chicken breasts/burgers?
Honestly, any of them. It really comes down to the size you need and the bonus features you'd use. Get the most basic one big enough for your needs.
iAmMaximus
Member
Thanks that's good to hear. As long as it can grill a decent-sized steak, I'm good to go.
Got a small sample bag of 1 serving of ON Platinum whey (with creatine and BCAA added). Holy shit this stuff is so much better than any of the whey they make around here. Finnish and Swedish whey tastes like shit compared to this stuff which is a real shame since this ON stuff is imported from the states and it costs a fortune.
Swedish whey (which is the cheapest) costs around 50€ for 4kg/8,8lbs = tastes like shit
ON Gold Standard costs 113€ for 4,5kg/10lbs = heavenly
So it's double the price if I wanted to get me some ON whey. I don't think I'm willing to pay that even though everything else tastes like ass compared to the American goodness
Swedish whey (which is the cheapest) costs around 50€ for 4kg/8,8lbs = tastes like shit
ON Gold Standard costs 113€ for 4,5kg/10lbs = heavenly
So it's double the price if I wanted to get me some ON whey. I don't think I'm willing to pay that even though everything else tastes like ass compared to the American goodness
Got a small sample bag of 1 serving of ON Platinum whey (with creatine and BCAA added). Holy shit this stuff is so much better than any of the whey they make around here. Finnish and Swedish whey tastes like shit compared to this stuff which is a real shame since this ON stuff is imported from the states and it costs a fortune.
Swedish whey (which is the cheapest) costs around 50 for 4kg/8,8lbs = tastes like shit
ON Gold Standard costs 113 for 4,5kg/10lbs = heavenly
So it's double the price if I wanted to get me some ON whey. I don't think I'm willing to pay that even though everything else tastes like ass compared to the American goodness
Just move to America.
Problem solved.
chrisisawesome
Member
What I found worked for me a while back was intensive cardio. I lost over 80lbs before starting weight training. For a little while I ran after having eaten all my food for the day. Took a shower and went to bed, was hard at first because your heart rate and blood is pumping, but I got used to it. It worked wonders. And if you're looking to lose the belly flab cardio is key.
Gluten-free food that tries to imitate gluten-based food tastes fucking disgusting. I couldn't live without some good bread and dough.
Had a gluten free bagel from the deli up the block from me. Tasted the same as a normal one. Same 89 cent price too!
Looks more like some sort of weird kipping/bouncing glute bridge. More of an ass workout than abdominal.
I... I was kidding.
that was one very weird move... bouncing the barbell on the belly??? looks funny but the guy seems to be taking it seriously, I wonder what would he answer if asked what bodypart(s) is he working on by doing that.
I mean, Abs can´t be as the belly is just used as cushion for the barbell to bounce, as far as I can tell and arms... well with the momentum from the bounce I don't think his arms are getting much of anything...don't know, Maybe I'd have to try it to understand.
Last time I was in the gym, this guy I went to school with stood in the squat rack and did at least 20 sets of I dunno what. First, he put 30 kilos on the bar. Then he did 10 reps of holding the bar with his elbows in a 90 degree angle and pivoting his arms upwards from his shoulders. Like a curl without actually curling. Then he did 10 rapid reps of pushing the bar diagonally upwards in front of him, and then 10 reps of halfway shoulder presses behind his head. Repeated this mess for half an hour, then mixed in some other movements. One of them was holding the bar in front of his stomach and moving it in a circle motion. Then he started throwing the bar in the air and catching it. He was there for almost my whole workout, around an hour. Every rep was very quick and sloppy, and he did hundreds of them, so he became a wheezing wreck as it went on. Probably the most bizarre routine I've seen, and the least effective. Didn't say anything to him, though, because he's a hot-headed, violent guy working as a bouncer, and I never got along with him. Haven't seen him in 10 years, hope he won't be at the gym often.
Got a small sample bag of 1 serving of ON Platinum whey (with creatine and BCAA added). Holy shit this stuff is so much better than any of the whey they make around here. Finnish and Swedish whey tastes like shit compared to this stuff which is a real shame since this ON stuff is imported from the states and it costs a fortune.
Swedish whey (which is the cheapest) costs around 50 for 4kg/8,8lbs = tastes like shit
ON Gold Standard costs 113 for 4,5kg/10lbs = heavenly
So it's double the price if I wanted to get me some ON whey. I don't think I'm willing to pay that even though everything else tastes like ass compared to the American goodness
I know that feel, bro.
Whey is crazy expensive here in Mexico, as well.
straps for a bench press?
Ha I know this feel bro
Spiritreaver
Member
It reminds me of the guy at the gym -- THAT fucking bicep guy. I'm at the gym 3-4 times a week easily, and run into him often. He does nothing but bicep related workouts. I'm talking hundreds of reps for the time he's there of varying style of workouts. His arms still look the same they did 3 months ago. I just do not understand.
This.
Well given his weird ass ROM(not really a bench press), I can see the need for it, lest the bar slip and crush his skull or something.
Last week I had to spot a guy, no much bigger than myself who did that much weight on an incline bench press. He started at 275, then did 315, and 335. All for no less than 8 reps, I didn't have to touch the bar once. GOT DAMN.
Greetings, fitness gaf! Just discovered this thread. I'm planning on starting some weight loss and going back to my old body to be able to have more stamina to play with my son.
Age: 35
Height: 1.90cm
Weight: 105kilos
Goal: Erm... 90 kilos? Actually I've been growing a tummy, I want it gone by yesterday.
Current Training Schedule: None at all
Current Training Equipment Available: wii fit? I'm not kidding, I lost 15 kilos 5 years ago just by using it everyday!
Comments: I have read the great OP and I have lots of questions but I just wanted to start posting here before going to sleep. Hopefully I'll be here very often!
Age: 35
Height: 1.90cm
Weight: 105kilos
Goal: Erm... 90 kilos? Actually I've been growing a tummy, I want it gone by yesterday.
Current Training Schedule: None at all
Current Training Equipment Available: wii fit? I'm not kidding, I lost 15 kilos 5 years ago just by using it everyday!
Comments: I have read the great OP and I have lots of questions but I just wanted to start posting here before going to sleep. Hopefully I'll be here very often!
FallingEdge
Member
Month 2 of BBB 3 month challenge complete. Now the real shit starts....
Christopher
Member
Looking great dude I guess I really need sole stomach conditioning / eating cleaner
My shit just aint going away. Shirt on I look amazing. Chest up or legs, arms, etc great. stomach Ackkkkkkkkkk.
I know that is a body fat issue and even though I'm losing weight slowly, it's coming from everywhere else.
I've noticed though that it feels like I have no obliques so maybe I do need to actually target abs despite all of the compound lifting.
Same here, no obliques what so ever.
I actually have kind of an hour glass figure going on with high-ish hips so I might actually have to start training them somehow if I wan't to look more FallingEdge for example..
- Status