It was a joke about internet trainers, functional fitness "experts", and people who don't know how steroids work, all at the same time.
In other words, Arnold is the damn man.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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It was a joke about internet trainers, functional fitness "experts", and people who don't know how steroids work, all at the same time.
In other words, Arnold is the damn man.
lol I thought we lost you for a sec
Seem pretty good. If you have the energy left do an OVH Press. If not, do planks or Leg Raises.
Okay cool. My gym doesn't have a leg raise machine. How long should I do planks for? Or should I just do weighted sit ups? Or maybe a machine?
Nope just take a pullup bar, face outward, and pull your legs up.
Like this, except with a shirt on.
http://www.youtube.com/watch?v=hdng3Nm1x_E
My gym doesn't have a bar... It has an assisted pull up machine.
nismogrendel
Member
Anyone using these ratios got any entries on myfitnesspal that I could look at?
Should I start eating fruit again? I like oranges, I'm sure I could raise to 20% carb with those.
Protein I'll just eat more chicken breast I guess.
Lowering the fat will be easy, getting the fat % was the hardest part of these keto ratios.
For cardio I usually get on the stationary bike and I don't get off until I've burned off approximately 300 calories. I don't have access to a stationary bike anymore, or any apparatus to do my cardio. I could run outside but I fucking hate running. What I'm doing right now is circuit training, but I have no way of knowing how many calories I'm burning and I'd prefer to know how many I'm burning approximately.
Here's what I do:
60 Jumping Jacks
30 Pushups
20 Lunges
60 Mountain Climbers
45 Second Wall Sit
120 Second Plank
60 "Standing Sprints?"(I don't know what they're called)
5 Burpees
I do this three times and while it does tire me out I'm wondering if it's enough to at least burn 200 calories.
Here's what I do:
60 Jumping Jacks
30 Pushups
20 Lunges
60 Mountain Climbers
45 Second Wall Sit
120 Second Plank
60 "Standing Sprints?"(I don't know what they're called)
5 Burpees
I do this three times and while it does tire me out I'm wondering if it's enough to at least burn 200 calories.
Spiritreaver
Member
God I fucking hate Scott Herman. Just had to say.
Also I never do these hanging, but instead do them while holding myself up in a pullup position. I doubt it does anything, but it feels nice.
Don't regard this this post as anything important, just tired and spewing nonsense.
This happened to me all last week. But I decided I wasn't gonna let it happen again during the week.
They don't have a bar?! If your gym has somewhere to do dips you could do the leg raises this way: http://www.youtube.com/watch?v=nv5r7k5KPHc
Do them with your knee bent first and build up over time to do them with legs straight.
Zoe
Member
As I was saying to the other guy, take your heart rate periodically and come up with an average. Plug it and the duration of the workout into a heart rate calorie calculator.
I'm doing a diet break for the next two weeks. I've been dieting for over 10 weeks now and my results in the gym have been suffering lately too bad to keep this up. Going to eat maintenance for a while and then resume the diet when all my bodily things are back to normal.
Also I've been reading Beyond Brawn lately and I'm going to start going to the gym twice a week from now on. Let's see if it will give my body more time to recover between workouts. At least it will give me more time to study
Just wondering if I should have the normal 3/4 split between rest day and workout day macros or 2/5 split. The latter would allow me to eat around 300 extra calories every rest day and I'd still have the overall same weekly deficit which would be awesome.
Thinking about +20%/-30%, which would be around 3100cal/1800cal a day with a weekly deficit around 2800cal (numbers from Ifcalc).
Twice a week routine prolly:
Wed:
Bench RPT
Deadlift RPT
Chins RPT
Sun:
Press RPT
Squat RPT
Also I've been reading Beyond Brawn lately and I'm going to start going to the gym twice a week from now on. Let's see if it will give my body more time to recover between workouts. At least it will give me more time to study
Just wondering if I should have the normal 3/4 split between rest day and workout day macros or 2/5 split. The latter would allow me to eat around 300 extra calories every rest day and I'd still have the overall same weekly deficit which would be awesome.
Thinking about +20%/-30%, which would be around 3100cal/1800cal a day with a weekly deficit around 2800cal (numbers from Ifcalc).
Twice a week routine prolly:
Wed:
Bench RPT
Deadlift RPT
Chins RPT
Sun:
Press RPT
Squat RPT
It extra sucks because I didn't get home til 1230 and didn't get to sleep til 145 and I had to be at work at 6 lol. Sucks to suck I guess, definitely can't let that happen again.
Yes. Why wouldn't you do barbell if it's available?
Yes. The main reason I don't do them is because they hurt me. There's also no stabilizer muscles involved (or, if there are, much much less than when doing BB squats). Just do BB squats and if you can't at your current gym, I'd suggest finding a new gym or doing goblet and bulgarian split squats until you can find a new gym.
Smith machine squats are mostly just a Hack Squat/Leg Press that only works the Quads from what I understand. And since you can only go straight up/down and there is literally no wiggle room, that leads to perpendicular backs. so no, it doesn't work the same muscles as good old fashioned Barbell Back Squats.
You forgot to mention the core. You need a strong core to get toned.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Sounds good, my uni gym has a squat rack. I'll just use that instead.
nismogrendel
Member
6' 205lb
Plugged stats into MFP, it suggests 363g protein each day. Sounds high to me, is it?
Good stuff thank you!
Plugged stats into MFP, it suggests 363g protein each day. Sounds high to me, is it?
Good stuff thank you!
FallingEdge
Member
They usually say that you need at a minimum 1g of protein per bodyweight. Sometimes that value is 1.5 or even 2. However, there are studies that suggest that you only need .8 and anything more is a waste. I am starting to believe in that as I have made gains in the gym and with my overall weight eating much less than the recommended 1g/lb. I say try to eat around 200 and then go from there.
On a separate note, haven't been to the gym in about almost 2 weeks and I feel sluggish and small. Though has more to do with my lack of eating from the past few days, lack of carbs, lost water weight, etc. Can't wait to start it up again and get that pump going.
Dreams-Visions
Member
Guys, I'm looking at this Nike Fuel Band and I'm interested, but
what would be the reason to choose it over an iPod Nano? They both cost $150. iPod Nano does...shit that iPods do. Music, radio, videos, photos, whatever, in addition to the same features the band does.
Other than wearing the band on the wrist (vs having to put a Nano in a pocket or on a clip somewhere), is there a compelling reason to go with the Fuel Band over the Nano? Seems like for the money, the Nano is a much more practical purchase. Especially for gym use, where I'm listening to music anyway. I can leave my iPhone in the car. idk.
what would be the reason to choose it over an iPod Nano? They both cost $150. iPod Nano does...shit that iPods do. Music, radio, videos, photos, whatever, in addition to the same features the band does.
Other than wearing the band on the wrist (vs having to put a Nano in a pocket or on a clip somewhere), is there a compelling reason to go with the Fuel Band over the Nano? Seems like for the money, the Nano is a much more practical purchase. Especially for gym use, where I'm listening to music anyway. I can leave my iPhone in the car. idk.
Yes that's high. Never use the MFP suggestions. It is great for tracking what you eat but that is about it.
I dropped from like 230 per day to between 170-190g per day over a month ago and I haven't noticed any adverse effects so I'd just stick with 1g per 1 lb of LBM.
Zoe
Member
Would the Nano battery last all day? It doesn't seem as practical for all day activity which is what the bands are really made for, but I don't have one so I wouldn't know.
Dreams-Visions
Member
bitches please. pen and paper all day.
Pen and paper at the gym and afterwards I log my stuff to Fitocracy for long term tracking
Guys, I'm looking at this Nike Fuel Band and I'm interested, but
what would be the reason to choose it over an iPod Nano? They both cost $150. iPod Nano does...shit that iPods do. Music, radio, videos, photos, whatever, in addition to the same features the band does.
Other than wearing the band on the wrist (vs having to put a Nano in a pocket or on a clip somewhere), is there a compelling reason to go with the Fuel Band over the Nano? Seems like for the money, the Nano is a much more practical purchase. Especially for gym use, where I'm listening to music anyway. I can leave my iPhone in the car. idk.
Well that's the point: you're wearing the bands on the wrist for quick and easy reference and never have to take it off, whereas with the nano you're digging it out from somewhere and going through menus to access.
Are you looking for a 24/7 fitness monitoring tool or are you looking for a music player that happens to monitor fitness? It may seem like a non-question, but the user experience is different.
HarryHengst
Member
Now i can log all my poops as a bodyweight squat.
Zoe
Member
I saw a couple of guys using it for shrugs today, also keeping their backs completely perpendicular and their feet way out in front of them. Doesn't make any sense.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
GG.
My workout buddy ducked out on me today so I had to use the smith machine for bench pressing in order to avoid the life ending roll of shame.
TheDarkStark
Member
That's way way too high. And your Calories are too low. Diet and macros are super important if you want to maximize your cut.
Always start with 1g / lb of body weight and then adjust up or down slightly to meet your goals.
So roughly 200g protein (which equates to 800 calories). Your body needs about 40-50g of fat for daily bodily functions (which equates to ~450 calories). Ideally you want to eat a pretty decent amount of carbs when cutting as they've been shown to help you retain muscle. I wouldn't eat less than 100g cabs unless you want to lose a fair amount of muscle (which equates to 400 calories).
So you're looking at a total of roughly 1,650 calories a day, I wouldn't go any lower than that as you'll sacrifice too much muscle in the process. Keto may work well for straight weight loss, but your energy levels will suffer if you're not eating enough as the process your body uses to convert fat (or worse yet protein) into energy is extremely inefficient.
Eat more food. 1,400 calories is low in itself, that combined with the fact that you're lifting and doing cardio makes it that much worst. There's no need to up your Carbs if you still want to lose weight, but if you do, make sure the bulk of the carbs are eaten in the meal directly after your workout. I've lost weight and gained muscle on a ketogenic diet, and while bulking/cutting is obviously more effecient, that's not to say that the former is not possible.
Sounds like you're scared of free weights a little bit. I don't think most people here bench with a spotter.
TheDarkStark
Member
Yeah I haven't benched with a spotter in like 10 years. Pretty much every bench I've ever seen (outside of the super cheap home gym ones) has 2 sets of racks, if you can't get the weight all the way up there's no way you shouldn't be able to at least get it to the 1st set.
I've "failed" plenty of times but the first set of racks is pretty low and it's really not hard to get it there even if you're completely exhausted.
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
You're mostly right, I'm still trying to perfect proper forms and postures with most workouts so I don't injure myself, I usually only stuck to machines in the past so I never actually learned it in highschool and up. I'm pretty sure the regular bench press in my gym only has one holder for the bar at the very top. I'm a pretty short dude so my arms wouldn't be able to reach it if I used up all my energy.
Once I get more comfortable with postures I'll probably stop using the crutches all together.
Start with the bar, add five pounds a week.
parrotbeak
Member
Imo if you're still working on getting form right and are worried about working without a spotter, your time would be better spent doing more reps at a lower weight than on a Smith. The Smith will require a different form and interfere with your regular bench muscle memory.
Just do dumbbell presses
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