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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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A

Alastor

Member
My bandmates told me today - in the nicest way possible - that I could lost some weight, and they are right :\ I'm not fat, but I'm lazy and totally not in shape. I've never exercised regularly. I was excused from P.T. in school because of my poor eyesight and back problems. The latter is gone, the former is not going anywhere.

I acknowledge the issue. How to fix it? What's the simpliest bunch of exercises to lose a little too much of a belly? In what timeframes are we talking here?

Is sweating absolutely necessary?

Thanks for any help, Fitness-GAF!

Edit: I guess I didn't read the OP first :\ I'll add some details here in a moment.

Age: 25
Height: 188 cm
Weight: 98 kg
Goal: Losing a beer belly.
Current Training Schedule: None
Current Training Equipment Available: Exercise bike in my mother's room.
 
B

Brolic Gaoler

formerly Alienshogun
"Is sweating necessary."

300px-Paris_Tuileries_Garden_Facepalm_statue.jpg
 
T

ThingontheFloor

Member
Alastor said:
I acknowledge the issue. How to fix it? What's the simpliest bunch of exercises to lose a little too much of a belly? In what timeframes are we talking here?
Click to expand...

You'll need to clean up your diet if you want to lose the stomach. Which means losing body fat in general, you can't just get rid of stomach fat. Time frame is dependant on how serious you are about it, and how much work you want to put in. You can notice results in as little as 2-3 months but think of it as a lifestyle change, not just trying to get quick results.

As you said, read the OP. And yes, you'll need to sweat when you work out. If you're not raising your heartrate high enough to do that, you're wasting your time.
 
F

FallingEdge

Member
Christopher said:
Looking great dude I guess I really need sole stomach conditioning / eating cleaner
Click to expand...

TY. I do too as well. Right now, I'm just eating whatever I can. Hovering around 233. I want to get 245 by March. Should be very possible.

blackflag said:
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.
Click to expand...

despire said:
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..
Click to expand...

I don't do much (none) ab work at all. I need to work on it. Just don't want too.

10 reps @ 325 for squats. Fucking pumped. Blowing through my PRs.
 
A

Alastor

Member
ThingontheFloor said:
You'll need to clean up your diet if you want to lose the stomach. Which means losing body fat in general, you can't just get rid of stomach fat. Time frame is dependant on how serious you are about it, and how much work you want to put in. You can notice results in as little as 2-3 months but think of it as a lifestyle change, not just trying to get quick results.

As you said, read the OP. And yes, you'll need to sweat when you work out. If you're not raising your heartrate high enough to do that, you're wasting your time.
Click to expand...

Thak you for this. I guess I'd like to see some results mid-february, when my band could have our first appearance in media. It's nothing certain, but I guess I can use it as a motivational event.

I also avoid junk food and eat a lot of fruits and vegetables. I'm not much of a meateater, but I eat it enough to not have any health problems (I was a vegetarian for around three years back in middle school, though). I do NOT drink any soda, apart from rare ocassions when vodka is involved. Tea and mineral water all the way.
 
M

MrOogieBoogie

BioShock Infinite is like playing some homeless guy's vivid imagination
M

MrToughPants

Brian Burke punched my mom
Petrie said:
4lbs of Whey for $29, various flavors:

http://www.gnc.com/product/index.jsp?productId=3711197
http://www.gnc.com/product/index.jsp?productId=3711195
http://www.gnc.com/product/index.jsp?productId=3711199
http://www.gnc.com/product/index.jsp?productId=3711196
http://www.gnc.com/product/index.jsp?productId=12173538
http://www.gnc.com/product/index.jsp?productId=12173538

Enjoy!
Click to expand...

U.S. only.

At least we have free healthcare to make up for everything being so expensive.
 
N

Noema

Member
I don't really think I can realistically sustain a linear progression for much longer, unless I basically spread my workouts over 5 or 6 days a week. GSLP is absolutely kicking my ass and I'll probably stall on all my lifts soon.

I spent 2:30 hours at the gym today and I was feeling so exhausted I couldn't even finish my chin-ups. My arms literally gave in. Basically it's all because of the squats. After that AMRAP set I feel like I was hit by a bus and then put into a dishwasher.
 
F

FallingEdge

Member
Petrie said:
4lbs of Whey for $29, various flavors:

http://www.gnc.com/product/index.jsp?productId=3711197
http://www.gnc.com/product/index.jsp?productId=3711195
http://www.gnc.com/product/index.jsp?productId=3711199
http://www.gnc.com/product/index.jsp?productId=3711196
http://www.gnc.com/product/index.jsp?productId=12173538
http://www.gnc.com/product/index.jsp?productId=12173538

Enjoy!
Click to expand...

Dope! I'm in for 4. Kinda want to get 6 though lol.

Fuck it. Got 6 tubs. 12 lbs for less than $90. Great deal.
 
O

OG Kush

Member
Whats the best way to increase dips strength? Currently I do them once a week and have been doing them for a while (atleast 3 months) and still on the same number of reps (about 10). Granted I do them at the end of my workout, also about 3-4 sets.
 
B

Brolic Gaoler

formerly Alienshogun
OG Kush said:
Whats the best way to increase dips strength? Currently I do them once a week and have been doing them for a while (atleast 3 months) and still on the same number of reps (about 10). Granted I do them at the end of my workout, also about 3-4 sets.
Click to expand...
Increase dips by doing dips. Dips aren't a main lift though, why are you looking to improve them? They should naturally improve a you progress anyway. They are OHP/bench assistance.
 
O

OG Kush

Member
I don't know I just like the idea of getting stronger at bodyweight exercises. Just wondering if doing them more than once a week would be alright.
 
M

mooooose

Member
First day under 60g of carbs in probably a month and a half. Want to lose some weight before my vacation next month. Feel so tired and sick and it's just day 1, not looking forward to the rest of this.
 
H

HarryHengst

Member
Alastor said:
Thak you for this. I guess I'd like to see some results mid-february, when my band could have our first appearance in media. It's nothing certain, but I guess I can use it as a motivational event.

I also avoid junk food and eat a lot of fruits and vegetables. I'm not much of a meateater, but I eat it enough to not have any health problems (I was a vegetarian for around three years back in middle school, though). I do NOT drink any soda, apart from rare ocassions when vodka is involved. Tea and mineral water all the way.
Click to expand...
You probably underestimate how much and overestimate how healthy you eat, so i would suggest logging every single gram you put in your mouth for 2-3 weeks.
 
L

LeroyPantwether

Member
Petrie said:
4lbs of Whey for $29, various flavors:

http://www.gnc.com/product/index.jsp?productId=3711197
http://www.gnc.com/product/index.jsp?productId=3711195
http://www.gnc.com/product/index.jsp?productId=3711199
http://www.gnc.com/product/index.jsp?productId=3711196
http://www.gnc.com/product/index.jsp?productId=12173538
http://www.gnc.com/product/index.jsp?productId=12173538

Enjoy!
Click to expand...

I find it unsettling when companies make whey taste like vanilla and chocolate ect. How are they sweetening these things? Artificial sweetener? Stevia? The label just says "natural and artificial ingredients"

prices are good... :/. And, maybe I am just weird about food.

-Edit, found it after googling all the chemical name ingredients, Acesulfame potassium...


. Acesulfame-potassium is made by transforming an organic intermediate, acetoacetic acid, with potassium to form a highly stable, crystalline sweetener that is 180-200 times sweeter than sugar.
Though it has approval from the Food and Drug Administration, Acesulfame-potassium has not been properly tested to determine its safety for human consumption. To date, the FDA has not required further testing, even though early studies indicated that the additive may cause cancer in animals.
Acesulfame potassium is not metabolized or stored in the body. After consumption, it is quickly excreted unaltered.
Click to expand...


. As with other artificial sweeteners, there is concern over the safety of acesulfame potassium. However, the United States Food and Drug Administration (US FDA) has approved their general use. Critics[9] say acesulfame potassium has not been studied adequately and may be carcinogenic, although these claims have been dismissed by the US FDA[10] and by equivalent authorities in the European Union.[11]
As for potential negative effects, Acesulfame K has been shown to stimulate dose-dependent insulin secretion in rats, though no hypoglycemia was observed, in one animal study from 1987.[12]
One rodent study showed no increased incidence of tumors in response to administration of acesulfame K.[13] In this study, conducted by the National Toxicology Program, 60 rats were given acesulfame K for 40 weeks, making up as much as 3% of their total diet (which would be equivalent to a human consuming 1,343 12-oz cans of artificially sweetened soft drinks every day). There was no sign that these (or lower) levels of acesulfame K increased the rats' risk of cancer or other neoplasms. However, a similar study conducted with p53 haploinsufficient mice showed signs of carcinogenicity in males but not females.[13] Further research in terms of food safety has been recommended.[14][9]
Research suggests that acesulfame K may affect prenatal development. One study appeared to show that acesulfame K is ingested by mice through their mother's amniotic fluid or breast milk, and that this influences the adult mouse's sweet preference.[15]
Click to expand...

Naturally, like anything on the web, one can "disprove" and "prove" the risk/benefits of anything, so I can not properly make a conclusion
 
D

deadbeef

Member
Noema said:
I don't really think I can realistically sustain a linear progression for much longer, unless I basically spread my workouts over 5 or 6 days a week. GSLP is absolutely kicking my ass and I'll probably stall on all my lifts soon.

I spent 2:30 hours at the gym today and I was feeling so exhausted I couldn't even finish my chin-ups. My arms literally gave in. Basically it's all because of the squats. After that AMRAP set I feel like I was hit by a bus and then put into a dishwasher.
Click to expand...

2.5 hours in the gym is ridiculous. Overkill IMHO
 
H

HarryHengst

Member
Noema said:
I don't really think I can realistically sustain a linear progression for much longer, unless I basically spread my workouts over 5 or 6 days a week. GSLP is absolutely kicking my ass and I'll probably stall on all my lifts soon.

I spent 2:30 hours at the gym today and I was feeling so exhausted I couldn't even finish my chin-ups. My arms literally gave in. Basically it's all because of the squats. After that AMRAP set I feel like I was hit by a bus and then put into a dishwasher.
Click to expand...

What do you do that your workout takes 2,5 hours? Talking on the phone for 1,5 hours?
 
S

sphinx

the piano man
Noema said:
I don't really think I can realistically sustain a linear progression for much longer, unless I basically spread my workouts over 5 or 6 days a week. GSLP is absolutely kicking my ass and I'll probably stall on all my lifts soon.

I spent 2:30 hours at the gym today and I was feeling so exhausted I couldn't even finish my chin-ups. My arms literally gave in. Basically it's all because of the squats. After that AMRAP set I feel like I was hit by a bus and then put into a dishwasher.
Click to expand...

Yeah, Man :/ friend and sources all agree that 2 hours is too much. If there's a 30 minute cardio in there and you take long breaks between exercises, then it might ammount to two hours the time you spend in the gym but all things considered, if your arms downright refused to cooperate with the chin-ups, you probably are doing too much and should re-evaluate what you do per day. Maybe it's a matter of rearranging your workout and spreading stuff across more days
 
K

kylej

Banned
holy shit my last workout I spent 25 minutes in the gym not including warmups and I was toasted. Forget physical exhaustion, you're going to mentally be burned out if you keep 2 and a half hours of lifting up.
 
D

Deleted member 12837

Unconfirmed Member
For those of you that take a daily multivitamin, what brand do you buy?
 
B

blackflag

Member
I use Orange Triad. Always pick it up when it is on sale. Has a lot of other stuff besides vitamins like glucosamine/chondritin, digestion aid, etc.
 
D

despire

Member
FallingEdge said:
I need to be more consistent with taking fish oil. I know how good them fats are for you.
Click to expand...

Just bought a new bottle of extra concentrated fish oil. Expensive but more bang for your buck (=calorie).

Took two tablespoons. Should provide around 3g of the good stuff (EPA+DHA). Taking it from the bottle is relatively easy to forget unless you do it straight after your first meal. If I'd be taking pills I wouldn't have problems with forgetting since I always remember to take my pills.


In addition to the multivitamin and fish oil I also take Vitamin D (25μg), calsium (1000mg) and magnesium (375mg).
 
Zoe

Zoe

Member
Looking at that exercise reminds me, if you can't place your feet flat on the ground when doing chest presses, is it better to put them on the bench?
 
I

Imm0rt4l

Member
Zoe said:
Looking at that exercise reminds me, if you can't place your feet flat on the ground when doing chest presses, is it better to put them on the bench?
Click to expand...

Better to have your feet planted on the ground, your power comes from your legs. You can still bench with your legs up, but with less weight though, it activates the core more iirc. I believe you won't be able to arc your bac at all, requires more stabilization. You can maybe try getting some weights to plant your feet on if your feet can't reach the ground completely.
 
D

despire

Member
Eidan said:
I also started having elbow problems when I did these. Any tips on what I should be doing differently?
Click to expand...

Sorry no. I haven't had any elbow problems with it and I'm not even currently doing it.

I'm having my GF do them as assistance to benching in 5/3/1 since she can't do dips.
 
N

Noema

Member
deadbeef said:
2.5 hours in the gym is ridiculous. Overkill IMHO
Click to expand...
HarryHengst said:
What do you do that your workout takes 2,5 hours? Talking on the phone for 1,5 hours?
Click to expand...
sphinx said:
Yeah, Man :/ friend and sources all agree that 2 hours is too much. If there's a 30 minute cardio in there and you take long breaks between exercises, then it might ammount to two hours the time you spend in the gym but all things considered, if your arms downright refused to cooperate with the chin-ups, you probably are doing too much and should re-evaluate what you do per day. Maybe it's a matter of rearranging your workout and spreading stuff across more days
Click to expand...

Well, that includes the time it took me to change when I got to the gym, and then the time it took me to shower and dress afterwards.

Basically it's about 50 minutes just for squats, including warm-ups and foam-rolling. I was so beat up afterwards that I took a 5 minute rest laying down on the bench. Then 30 minutes of benching including warm-ups and back off sets; assistance for the bench which is Close Grip bench and lying triceps extensions and finally the chinups. At the end I was taking 4-5 minutes between Chinup sets because it was the only way I could do my reps (I was going for 35 overall reps).

So that's where the time went. In January I'll be switching to 531 on a 4 day-split, so it'll only be one main lift+assistance every day. Hopefully each workout won't take more than an hour to complete after I make the switch.
 
F

fisheyes

Member
Just a quick question for fitGAF, I've been taking protein powder (Max's Cell Repair Post Workout Recovery System, if that matters) after doing weights for ages back when I had a personal trainer and was trying to gain some muscle, but I've since stopped the personal training, and have put on a bit of fat around my gut that I'm trying to lose, so I've been doing more running recently. Should I be taking the powder after running, too? I can't work out if it will do more harm than good, and answers on the internet seem to range from exactly that to the exact opposite and even to 'don't worry about protein powder at all'. Or are all options equal and I should just do what I feel is best?
 
Sub_Level

Sub_Level

wants to fuck an Asian grill.
Alright, for the past few weeks I've been dealing with a terrible pilonidal cyst. In mid-December I'm getting surgery for it. It doesn't hurt to sit down anymore but I can't put much pressure on it. Would it be a good idea for me to start doing some non-laying-on-back/sitting down exercises for the next couple weeks? Squats are a no go either. I was thinking walking, pushups, and chin-ups. And I have a pair of adjustable dumbells.
 
R

reilo

learning some important life lessons from magical Negroes
Pancakes for dinner? #ynot #yolo

It's okay, I'm trying (and failing) to bulk, dammit!
 
I

Imm0rt4l

Member
I've been bulking pretty effectively. But I gain weight very easily anyways. currently 208, I think I'm going to cut down to 185 which would have me at ~5% bodyfat. Why so low? Just a goal to shoot for, and because I can. Not sure If I should start cutting next week or in January.
 
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