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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Yeah I know it seems crazy, but it's working. Today for example:
Had a small fiber bar for breakfast: Think it's 110 Calories.
8 o.z cup of Tomato Soup and Half Sandwich just now for lunch: Around 444 Calories
So that's 554 and I'm halfway done through the day. I may get hungry tonight at dinner, and just eat another bar. Be around 600-700. There's days where I definitely exceed these numbers, but it's been pretty consistent the past two weeks.
justjustin
Member
Any tips for back pain? While squatting I felt a sharp pain in the center of my lower back, right above my butt. I put the bar back, rested a few minutes, then I couldn't even get the bar out of the rack from the pain, so I stopped. I decided to give the overhead press a shot and all was going well until I felt pain shoot horizontally across the middle of my shoulder blades, but mostly in the center. I could not get the bar above my head after that. At that point deadlifts were out of the question. It's especially disappointing, because as a complete novice I get the sense the first few weeks are quite important when doing Starting Strength, and this is my second week.
It's not debilitating, but it hurt enough to prevent any progress today. Anything I can do in addition to eat/sleep to ensure a quicker recovery?
It's not debilitating, but it hurt enough to prevent any progress today. Anything I can do in addition to eat/sleep to ensure a quicker recovery?
ThingontheFloor
Member
That's a really low amount of calories and that's a lot of weight lost in 2 weeks. But you already know that. I'm actually curious what foods are you eatings to make up those calories? I assume your personal protein requirements and strength gains are fairly low if you're setting your calorie level that minimal.
EDIT: Just saw your post. Geez, well good luck with that. I don't know if you'll be able to sustain that without your body giving off some adverse reactions though; it doesn't look like you're getting enough nutrients or protein, especially if you're working out on that diet.
HarryHengst
Member
Go see a doctor. Seriously, dont fuck around with back problems. You probably shouldnt even have done the press if you couldnt get the bar out of the rack during squats.
Perhaps, but despite how extreme it may be - I honestly feel great. Also I'm not advocating this by any means, just saying that reducing calories is essential for weight loss.
And I do believe I'm still getting proper nutrition through the actual foods I'm eating. As well as multi-vitamins / supplements. Haven't really started supplements quite yet.
Edit: For context I should probably add that two - three years ago I was in excellent shape. 6'0 around 175-180. I stopped working out for a variety reasons (and let myself go in the process). I've gone from 239 to 227 in two weeks. Still making gains in the gym with the weight coming off. The biggest hurdle has been endurance with my cardio (aiming for least 40 minutes 4 times a week). Lifting regiment consisting of splits (5 sometimes 6 days a week). Feel free to judge / bash accordingly.
Listen, I know what you're trying to do. I've done it and am currently doing it, albeit it very differently. You're doing something known as a PSMF, aka protein sparing modified fast. The problem is that you're really low on the protein.
I wouldn't do this for more than 6 weeks and suggest that you up the protein a lot. Lyle McDonald wrote a book about this type of diet, The Rapid Fatloss Diet, and I suggest you read it. People have died from fucking up this diet.
Also, you're eating little food and working out a lot. This will not end well.
I would back off (no pun intended) and see how your back feels over the couple days. I wonder though; do you own the book and do you know how to keep tight during the lift? What weight did you start off when during your first session?
Wait, you're eating 600 - 700 calories a day AND lifting / doing cardio multiple times per week? Just be careful, man, you're body isn't going to enjoy that for much longer. I think each of my protein shakes (skim milk, two tablespoons peanut butter, two scoops casein, half cup of fruit) alone have 600+ calories...and my body still gets cranky when I do too much...
Negative. In fact, it's the first time I've had either since starting. Just needed something quick in both instances since I had class / work today.
justjustin
Member
Damn. I really hope it's not that serious-- I feel fine moving around normally. I can, however, feel my lower back pain when I hold my breath and tighten my abs.
Yep, I have the book and took careful notes. I ride my bike at a leisurely pace 1.5 miles to the gym. I always start with an empty bar for two sets, then do 1 set each of increasing weight (about 3 times, fewer reps each time) until I get to the work set. So, I felt I was sufficiently warmed up. I weight 160lbs, so I get near 160 grams of protein a day and I get plenty of rest. I do have a slightly overextended back (years of poor posture), but I make sure to tighten my abs while squatting to support my back, and I naturally hold my breath when performing the lifts. My current plan is to try again in a couple days and just repeat my last successful workout set for set. I was just wondering if there was some magical stretch or something I could do that could whisk away the pain.
Anyone want to help me come up with a split routine that involves some of the compound lifts?
For example
Mon/Wed/Fri/Sat schedule.
Mon - Back/Bis/Cardio
Halting Deadlifts
Pullups/Chins (unweight or weighted)
Lat Pulldowns ?????
Bent-over DB rows ?????
Standing barbell curls/DB curls
Sprints
Wed - Legs
Squat 5x3
Lunges ?????
Fri - Chest/Tris
Barbell bench press
Dumbell flys
Incline bench press??
Dips
Skullcrushers
Sat - Shoulders/Abs/Cardio
Press/Seated DB Press
[insert other shoulder work]
[insert various ab exercises]
sprints
**Deadlifts are a no go but I might try halting deadlifts to see if the lower half of the range of motion doesn't aggravate my back as much. I can squat, clean and press however.
For example
Mon/Wed/Fri/Sat schedule.
Mon - Back/Bis/Cardio
Halting Deadlifts
Pullups/Chins (unweight or weighted)
Lat Pulldowns ?????
Bent-over DB rows ?????
Standing barbell curls/DB curls
Sprints
Wed - Legs
Squat 5x3
Lunges ?????
Fri - Chest/Tris
Barbell bench press
Dumbell flys
Incline bench press??
Dips
Skullcrushers
Sat - Shoulders/Abs/Cardio
Press/Seated DB Press
[insert other shoulder work]
[insert various ab exercises]
sprints
**Deadlifts are a no go but I might try halting deadlifts to see if the lower half of the range of motion doesn't aggravate my back as much. I can squat, clean and press however.
tycoonheart
Member
Brolic Gaoler
formerly Alienshogun
Maybe he's hibernating. Don't judge.
I'm just not? Can't really articulate it. I guess drinking lots of water and keeping busy helps. Even on slow days like today where I'm mostly just browsing GAF aren't too bad.
Again saying I only get 600-700 everday isn't accurate. There's been more days in that range, others I'll exceed it. I just try to keep it as minimal and strict as possible. And it's been working. I'm aware of the potential hazards. I suppose the transition to actually adding more calories as opposed to forcing to cut back on them should be easier.
Brolic Gaoler
formerly Alienshogun
What you're doing isn't sustainable. You've only been doing it for two weeks, I would bet my house that if you continue this road not only will you become overly fatigued, and pose a serious risk to your health, but it will also more than likely backfire and you're going to end up fatter than before.
2 weeks is the point in which you stop something this asinine, it's not something you do for months.
tycoonheart
Member
tycoonheart
Member
Wait, I just read you're lifting weight AND doing cardio.
That means you're probably burning all the 600 calories you're taking in per day.
So your net intake is probably at 0 dude.
That means you're probably burning all the 600 calories you're taking in per day.
So your net intake is probably at 0 dude.
Check my previous post.
Look I'm not trying to get into a debate here. I'm not defending what I'm doing. I was merely telling another poster to cut calories, lift weights, and do cardio and he'll be good to go per losing weight.
I'm aware my routine is drastic. I'm not recommending it to anyone. It's been working and despite popular belief I feel great. If things start going downhill or my body begins feeling depleted - I'll adjust my diet accordingly.
tycoonheart
Member
Yeah dude, I'm not trying to shit on you. Just be careful. You said you were 2 weeks into it? I'm betting by 4th week, if you keep this up, you'll probably be waking up starving every morning.
kevo_huevo
Member
you might want to look up joint mobility exercises/drills if you dont plan on seeing a specialist. my physical therapist works on my back weekly with these + ultrasound, but advises me to stay away from squats/dls/bent over exercises such as rows until im 100%.
I hurt my back doing deadlifts in march, and had the same pain you decribed (felt more spinal than muscular, direct center of my back, right above my bum), on a good day im about 85%, right after treatment 95%, though sometimes my back is stiff to then point where it pains me to tie my shoes.
but yeah, go see a dr or a chiropractor or anybody. i wouldnt take a "wait and see" approach.
I know and I appreciate it. Likewise I read over the article Mr. City provided. I'll continue to keep close watch on my intake and nutrition. I'll even start now with eating this other half of my sandwich.
Brolic Gaoler
formerly Alienshogun
Bearded Dudebro
Member
I agree with this man. I've been on the far end of what you're doing. Maybe even worse when I was doing a deficit, working out, and not drinking water. For a month I even did one of those "cleansing" diets which was just lemon juice and no actual protein while still working out. I kept doing these bad things to myself for a year.
I was tired, hungry, and weak. I was completely anorexic. I totally obsessed over the number on the scale.
Thing was, I know how to eat right, how much to eat. I knew what I was doing was bad. A single thought kept repeating through my head "No normal person does this". But I ignored it.
Don't let it get anywhere near that. So I'm not here to argue or judge. Just like the other Gaffers, I'm trying to look out for another. In addition to going to the Doctor, and a Nutritionist, and a Psychiatrist. I saw this thread and these guys have actually been the most helpful. Maybe I can pass along some knowledge.
You're going to be burning a lot of muscle with that much of a deficit. Take into consideration:
A gram of protein has 4 calories, a gram of fat has 9, a gram of carbs has 4.
Even if you're eating pure protein, you'd need 150g/600cal worth just to maintain a lean mass of 150lbs WITHOUT exercise. Also consider that your body needs fat and carbs for energy. It doesn't sound like you're getting much protein at all.
Looks like the reason you're ok on the energy is that you're eating carbs. Things like the fiber bars will last you a bit till you get hungry again.
My advise, for anyone thinking about doing stuff as drastic as I did is that if you have to be that strict. Do it right. Get your body fat tested as accurately as possible (in my case I did hydrostatic), figuring out exactly what your maintenance requirements are (including activity level), and follow a cut (or in my case bulk) routine of eating +- 10%-20%
Escape Goat
Member
When you starve yourself doesn't your body just store any food immediately as fat?
It does all sorts of bad things.
justjustin
Member
All right thanks. And yes, my pain is directly on my spine, doesn't feel muscular. I barely felt my lower back in the same spot last week when I did deadlifts on the third day, but the pain was so minimal I thought nothing of it. Maybe that's what started it, and my back just wasn't ready today. In the meantime I'll check out back mobility exercises and if I can't do the lifts in 2-3 days from now I'll take a trip to the doctor. It's worrisome because I'm not even dealing with heavy weight. I squatted 135 today, and my press is 65-- good progress for me, but my back is already getting fussy from the start.
600 calories a day...just thinking about it hurts my brain. I'm cutting with an estimated 1000 calorie deficit but I'm still eating 2200 calories a day. My maintenance weight is aprox 3,200-3,500 cals.
600 is crazy man. Eat some food yo.
You gonna lose any ounce of muscle you had.
600 is crazy man. Eat some food yo.
You gonna lose any ounce of muscle you had.
ZackieChan
Member
I had a very similar problem, which still crops up even though I'm squatting much more. Definitely see a doctor. You may end up in physical therapy like me. Sucks.
Right. Isn't he going to lose tons of lean body mass? When you starve, your body stores the fat and eats up the muscle. You're doing it wrong!
Brolic Gaoler
formerly Alienshogun
Nice!
youngplaya21
Member
How the hell are people having such a high maintenance weight? I'm starting to think that I'm vastly underestimating mines now (2600 calories)
Edit: ah, nvm it's including calories from working out. Thought it was calories burned just from sitting around
Escape Goat
Member
My whey powder arrived from BB.com today thanks to that poster that linked the special deal. I got the strawberry and cookies and cream. I tried the cookies today and it was pretty damn good. I look forward to trying Strawberry tomorrow.
parrotbeak
Member
According to UPS mine should come tomorrow, but I won't be home to receive it until the weekend. Looking forward to trying something different. I got chocolate and cookies and cream.
Brolic Gaoler
formerly Alienshogun
My whey powder arrived from BB.com today thanks to that poster that linked the special deal. I got the strawberry and cookies and cream. I tried the cookies today and it was pretty damn good. I look forward to trying Strawberry tomorrow.
No steroids? I am disappoint.
Escape Goat
Member
You mean my "vitamins"? I got a guy. He keeps me stocked.
parrotbeak
Member
Isn't that what bb.com means by "100% Whey Power"? I just assumed it was roids.
Brolic Gaoler
formerly Alienshogun
Yeah that would just be bmr. My bmr is like 2,200 cal. For my activity level, I multiply it by 1.5 =3,300 and it seems to come out perfectly for me and what I'd expect to lose per week.
Brolic Gaoler
formerly Alienshogun
I'm surprised you haven't gone to 5/3/1 by this point. How's your bench coming?
Shitty.
And dude, I did 531 for years. IIRC I helped convince you to do 531! I just wanted something different for awhile
Worked out hard for the first time in months for a good hour and a half. Boy am I dead. Stopped by in n out and got two double doubles protein style, felt good. Going back tomorrow for another hour.
How long does it usually take for noticeable improvement (I'm an insanely skinny dude that's never really done weight training my entire life)? Gobbling 150g of protein a day, doing cardio (intervals) 3 days, and weight training 3 days a week.
Edit: Someone told me to go to bed at 10 PM for best results, which is waayyyyy to early for me. Can I skimp and sleep at 11-12 or does that really comprise muscle building (dude said HGH is secreted from 10 pm to 2 AM, and so going to bed at 10 maximizes muscle gain).
How long does it usually take for noticeable improvement (I'm an insanely skinny dude that's never really done weight training my entire life)? Gobbling 150g of protein a day, doing cardio (intervals) 3 days, and weight training 3 days a week.
Edit: Someone told me to go to bed at 10 PM for best results, which is waayyyyy to early for me. Can I skimp and sleep at 11-12 or does that really comprise muscle building (dude said HGH is secreted from 10 pm to 2 AM, and so going to bed at 10 maximizes muscle gain).
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