LOL
dont do that again. i used to get mcdoubles, bad idea. just hit up mcd and get a large powerade for a buck. best cheapest recovery drink
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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LOL
dont do that again. i used to get mcdoubles, bad idea. just hit up mcd and get a large powerade for a buck. best cheapest recovery drink
Brolic Gaoler
formerly Alienshogun
Oh yeah! I just remember you mostly talking about Smolov, sorry I have a lot of shit going on so my memory is a bit off atm, lol
Have a police board next Wednesday, but it's not looking good, there's 2 other ex-cops there.
What are you doing now though? Did you move to Texas Method? Or Advanced Texas Method? WSBB?
I roll the same way bro, 2 double doubles protein style.
It is most definitely a marathon and not a sprint. I'd say in 3 months you'll notice some significant changes. Take pictures now and check again in 3 months, then 6 months, then a year.
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(275lbs)
my waifu
It's buried somewhere in the powder, like a Cracker Jack surprse.
I hope it's nothing serious and you recover. I would take more than a few days off though. even if you feel 100% in 3 days you might reinjure yourself as soon as you try again. You should seriously consider seeing a doctor even if the pain isn't that debilitating.
I'm probably going to get some shit for this but I don't care how many times someone has read that book or watched videos on youtube for form, a beginner should have an experienced lifter or coach show him or her how to perform the lifts properly.
it's very easy to think your form is spot on when it's not. especially if you work out by yourself.
Double doubles protein style? What the fuck does that mean?
Also, I wish people would read all OP, especially the part where I mention credible sources and how random assholes in the gym with their newspaper clipping knowledge don't really help.
If you're skinny, stop with so many damn cardio, eat more food, and lift some heavy weights.
I think it's the Madcow intermediate set up.
It's been a year maybe I need to do Smolov again. Any takers wanna do it with me??? Join me comrades! In Soviet Russia, bar squats you!
fuck yes, link me the program. i'm super close to convincing my dad to get my a belt as an early birthday present, lol
You have to commit, and be a little crazy. You must ignore scale weight, and eat, sleep and squat. And squat. And squat.
http://wkak.net/SmolovFAQ.htm
There's a excel spreadsheet in there I used last time.
I'll do it with anyone. I'll need a week or so to get ready, and will start with the Intro cycle (2 weeks long I think)
There are a lot of ab exercises, however are you sure you want to tempt fate with your previous back injury? Why not combine both with some back-off sets of the press?
That's not quite how it works. I'm going to be a know-it-all here, but generally, when you starve, your glycogen stores in the muscles eventually empty. In order to produce some type of glucose for the brain to use, it'll need a certain amino acid found in the proteins of the body, such as muscular tissue. If your dietary protein is high enough, you can spare most, if not all, of your lean body mass, however if your dietary deficit is so severe that it doesn't allow for the proper amount of dietary protein, then LBM loss is going to be a real problem.
What I mean by that previous statement is that protein has about a calorie cost of 4 calories per gram, so someone needing 200 grams of protein would require at least 800 calories in his diet. This is why bjb's diet is silly; he is going extremely low calorie with no real planning on how to do it coupled along with mindless food choices.
oh my gosh
that is a lot of weight.
taken from the calculator with a RM of 310. gonna be terrible lol. but im looking forward to jumping higher
oh my gosh
that is a lot of weight.
taken from the calculator with a RM of 310. gonna be terrible lol. but im looking forward to jumping higher
Yeah but all you do is squat so it makes for a simple workout. Things really get crazy in the "intense" phase when compared to your current RM. You could probably gain about 60 lbs on your current squat
Brolic Gaoler
formerly Alienshogun
Lol, to be honest I'm not familiar with Smolov, or even madcow
Edit: Yeah, I don't think I could do that volume with my diet and cardio right now.
Bah! Screw your diet and cardio, and the ability to walk up and down stairs or get off/on the toilet.
Brolic Gaoler
formerly Alienshogun
Lol, I get that enough now (more so before I toned down the main work to get more cardio going on a lower caloric intake).
I'm "cutting" (just not eating bad, and not eating the extra I was eating before) right now and preparing for more exams, after that I'll focus more on building strength again. If I tried to lift like I was even 2 months ago (volume wise) doing what I'm doing now I'd be dead.
hmm i will be playing basketball 1-2 times a week at a high intensity two days in a row as well as HIIT on saturdays. this should be interesting.
In n out's double double protein style = two meat patties with cheese and tomatoes, with lettuce replacing the buns.
So is there no truth to the "go to bed at 10 PM for maximum HGH production?" Do I just need 7+ hours of sleep even if that's from 12-8 or 1-8? I'm only doing around 10 minutes of high intensity interval training (sprint 8 seconds, rest 12; 20 reps), 3 days a week for cardio. Thought it would be a good way to knock off some blubber off my belly (I'm really skinny, but got a slight, very slight belly). Is that too much? I'm hittin the weights 3 days a week, hopefully that's enough.
As far as food goes, is it ok to throw in some bread/pasta (aka plain carbs/starch) with my protein (fish, steak, eggs, chicken) for muscle building?
youngplaya21
Member
Not only is it good, you're supposed to. And A LOT of it. You need to be bulking. You really should reread the OP. There's also a picture someone posted that should really help too. I'll look for it real quick. And someone talked about the sleep thing earlier, and by the sounds of it, no one thinks it matters when you sleep
Edit: Step #3 is what you should look at mainly. If you want to get bigger, you WILL gain a bit of fat. There really isn't a way to get bigger while still having abs. People usually bulk (gain weight, eat at a surplus) over the winter, and then cut (lose the weight gained from the bulk, maintain the muscle) in the summer/spring. And the pic is just a guide. If it contradicts anything said in the OP, assume the OP is right.
HarryHengst
Member
400 grams of carbs a day? Time to start eating 8 bowls of oatmeal a day. :lol
I recently started doing squats and presses. Those seem to be progressing well and seem a lot more natural to me. I really want to get the deadlift down, but its giving me the most difficulty. Any help would be greatly appreciated.
Currently I'm at 139.
85 pounds
http://www.youtube.com/watch?v=55WV80Gc8WY&feature=player_embedded
135 pounds
http://www.youtube.com/watch?v=e5y6--_HNhY&feature=player_embedded
Currently I'm at 139.
85 pounds
http://www.youtube.com/watch?v=55WV80Gc8WY&feature=player_embedded
135 pounds
http://www.youtube.com/watch?v=e5y6--_HNhY&feature=player_embedded
youngplaya21
Member
I'm not close to an expert, but if there's anything I'd suggest, it would be to not bend your knees until after its below your kneecaps when putting the bar back down. Your back should be bending on the first half of the drop, and then bend your knees to finish the drop. That way the bar won't be hitting the top of your knees all of the time like it was in the video.
http://www.youtube.com/watch?v=1nRRlk6264I&feature=youtube_gdata_player
At the 4 minute mark, he's explaining how to lower the bar. You were essentially doing what the instructor says to avoid doing.
you're so close to smashing your knees on the way down every lift.. get them out of the way.
try for more explosive lift upwards, stick your chest out more.
How much do you weigh bokr
I need some new pump up music for my lifting.
Currently I listen to hard rock/rap remix things like:
http://www.youtube.com/watch?v=K9Nr7Fw_vAM
http://www.youtube.com/watch?v=UGegLHY8AGw
Anyone know of any other good mashups?
Currently I listen to hard rock/rap remix things like:
http://www.youtube.com/watch?v=K9Nr7Fw_vAM
http://www.youtube.com/watch?v=UGegLHY8AGw
Anyone know of any other good mashups?
Drealmcc0y
Banned
Leg day today. Started my first set doing Leg press then supersetted straight to the leg extension. Pushed myself so hard and my legs were so spent from just that first set, I spent the next 10 minutes feeling very sick and wanting to throw up. That's leg day for you!
leg press? uh..
where are the squats?
Drealmcc0y
Banned
I did 2 different types of squats after.
One where you have the barbell held straight above your head, which takes control and good form for the whole body, which I think is really good for the muscles. Another on a smith machine where my legs were tucked in close and put forward, to do the outer part of the quads.
I was going to do another squat on the smith where you have your legs wide and feet outwards to do the inner part of your leg, but we skipped it and did lunges instead.
what did i just read
Sounds painful.
HarryHengst
Member
Wanna meet the bro who told you this was a good workout. :lol
About to throw my scale out.
I'm trying to cut (started at 5'8 183 pounds) since the end of may. I've been eating around 1700 calories a day, plenty of protein very low carb (always under 50g) and still lifting heavy.
Last Friday I was 179. Today, 183. I understand weight fluctuates, but should I even bother with the scale? Anyone who cuts just have their weight sort of hover?
I'm trying to cut (started at 5'8 183 pounds) since the end of may. I've been eating around 1700 calories a day, plenty of protein very low carb (always under 50g) and still lifting heavy.
Last Friday I was 179. Today, 183. I understand weight fluctuates, but should I even bother with the scale? Anyone who cuts just have their weight sort of hover?
Drealmcc0y
Banned
Gregg Plitt. But what does he know, right?
How much does he squat?
HarryHengst
Member
Ah, that explains silly things like squats for the outer and inner parts of the quads.
Drealmcc0y
Banned
I have no idea, nor does it matter. He has the body of a god, thats what matters.
Then why are you posting here?
Drealmcc0y
Banned
Because sometimes I like to talk about bodybuilding stuff
I get where you're coming from - you care about aesthetics and not strength. Nothing wrong with that, and plenty of people in the thread are in the same boat. That said, you're literally preaching broscience -- taking scientifically dubious advice from someone just because they look like they know what they're talking about. Even Arnold, who I consider the greatest BB of all time gives some of the worst advice in his books.
maximum360
Member
Been doing Leangains for a few weeks now. Drinking coffee in the morning definitely helps with appetite suppression but I may have been breaking my fast without really realizing it. Martin recommends staying below 50 cals during the fasting period so I've been careful with using limited cream/milk (black coffee is horrible) and splenda as a sweetener. It turns out that each packet of splenda is just about 4 calories due to additives (but is classified as calorie free because it doesn't hit the 5 calorie mark) and granulated splenda is 2 calories per tea spoon.
I like to drink about 2 cups so I had to find a way to keep calories low so I picked up some EZ-Sweetz which is straight Splenda without any additives (but in liquid form). Also, I started using almond milk which is only 40 calories per cup but really drowns out the coffee taste. I use slightly over 1/4 cup of almond milk per cup of coffee and it does a great job.
While I haven't lost a significant amount of weight I can see definitely see the difference in body composition. Slowly losing some of that stubborn belly fat. Also Eat Stop Eat is good reading.
I like to drink about 2 cups so I had to find a way to keep calories low so I picked up some EZ-Sweetz which is straight Splenda without any additives (but in liquid form). Also, I started using almond milk which is only 40 calories per cup but really drowns out the coffee taste. I use slightly over 1/4 cup of almond milk per cup of coffee and it does a great job.
While I haven't lost a significant amount of weight I can see definitely see the difference in body composition. Slowly losing some of that stubborn belly fat. Also Eat Stop Eat is good reading.
This is why I stopped doing CF
http://www.crossfit.com/mt-archive2/assets_c/2012/06/laciehewlett_overhead1legsquat-10548.html
http://www.crossfit.com/mt-archive2/assets_c/2012/06/laciehewlett_overhead1legsquat-10548.html
If there was an OT about intermittent fasting this book would be link #1. It's even pertinent reading if you're not fasting.
Brolic Gaoler
formerly Alienshogun
HarryHengst
Member
My reaction when i saw that horrifying outfit she was wearing.
Im call BS on this.
Brolic Gaoler
formerly Alienshogun
Yeah, right off the bat I was like this is bullshit. I wonder what those plates really weigh. Still her ass is crazy.
HarryHengst
Member
When she's deadlifting it shows the amount the plates weigh. Seems they are 5 kilo/11 pound plates. Not sure if those are the same she uses for the squat, but those squat plates are at most 10 kilo/22 pound, i would say.
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