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[Deleted member 12837]

Edit: the only thing that concerns me is my waist size. I don't mind bigger shoulders, chest, back, arms obviously but my waist has gotten bigger. My belt is on a different loop now. Is this from all the squatting and deadlifting? Could muscle be pushing fat out from my core? Or am I just storing weight in my stomach over other areas? Sorry to sound crazy.

You sure it's your waist and not your glutes? I have to size up in jeans all the time because my butt won't fit in my natural waist size. Even then, I have to find the right brand otherwise it still fits weird.

I've had the most luck with Bonobos for chinos and Levi 514s or Joe's Classic fit for jeans.

 

[Noema]

What do you guys think of mixing up rep and weight ranges for maximum muscle gains/hypertrophy compared to strictly doing 3x8-12 for every single exercise?

I'm thinking of having my Squat, Bench, and Deadlift be 3x1-5 while all my other lifts at 3x8-12 (right now, they're all at 3x8-12)

That's actually what Wendler recommends in his 531 book.

 

[abuC]

Never thought I'd see my abs ever again, down to 218lbs and I have a defined 4 pack. I was 268lbs around 2 and a half years ago.

 

[snoopen]

I noticed that this exercise is included in the Fitocracy Database



Got a chuckle out of that.

What does -84 mean? is that your local temp

 

[Dark Stalkers]

I noticed that this exercise is included in the Fitocracy Database



Got a chuckle out of that.

There's also squats on the bosu ball.

 

[f0nz0]

Never thought I'd see my abs ever again, down to 218lbs and I have a defined 4 pack. I was 268lbs around 2 and a half years ago.

Damn, you must be a beast, 218@low body fat? How tall are you?

 

[DatDude]

Fitness GAF.

I have a question. What kind of body can I expect to achieve if I do the following:

-Good low carb diet
-Roughly 500 Pull Ups/Push Ups a day (various methods of course)
-Running on my tread mill for roughly 1+ hr a day

Can someone maybe post a pic from google or whatever of what I should expect to look like body wise?

 

[HarryHengst]

Fitness GAF.

I have a question. What kind of body can I expect to achieve if I do the following:

-Good low carb diet
-Roughly 500 Pull Ups/Push Ups a day (various methods of course)
-Running on my tread mill for roughly 1+ hr a day

Can someone maybe post a pic from google or whatever of what I should expect to look like body wise?

 

[nomis]

That's alot of body weight to be pushing and pulling around in 24 hours, but on a low carb diet there's no way to get that much upper body mass (in my limited experience).

 

[DatDude]

What to do you guys think (body wise) of my friend (he allowed me to post this pic)

He's 16, 205 lbs, and is 6'3 and has 16.5 inch arms. He has been working out since he was 13. No supplements either, but he is planning on using steroids down the road.

He eats a SHIT TON of food, to the point where it's just disgusting (to me). Currently he's in his bulking period till spring.

He wants to become a professional body builder and win Mr. Olympia. His idol is ronnie coleman and wants to eventually look like Jay Cutler, or Ronnie Coleman:

(His long term goal)

How would you say he's doing so far?

 

[despire]

What do you guys think of mixing up rep and weight ranges for maximum muscle gains/hypertrophy compared to strictly doing 3x8-12 for every single exercise?

I'm thinking of having my Squat, Bench, and Deadlift be 3x1-5 while all my other lifts at 3x8-12 (right now, they're all at 3x8-12)

http://www.t-nation.com/free_online...ive_way_to_build_muscle#.UO4bh51jP4w.facebook

 

[snoopen]

What to do you guys think (body wise) of my friend (he allowed me to post this pic)

He's 16, 205 lbs, and is 6'3 and has 16.5 inch arms. He has been working out since he was 13. No supplements either, but he is planning on using steroids down the road.

need more pics but looks to be quite thick. very solid progress. should read as much bodybuilding material (books would be better than most of the rubbish on the internet) and get advice from a professional bber.. will need to do all the posing etc one day.

 

[Bam Bam Baklava]

Meh, V shape taper is in full effect though. I mean the lack of definition in the legs is an issue but not necessarily the size.

 

[DrFurbs]

every day is upper body in that pic. lol.. I swear Im at a loss at peeps who dont train their legs.

 

[snoopen]

every day is upper body in that pic. lol.. I swear Im at a loss at peeps who dont train their legs.

i can assure you they get a lot more guys than those with avg bodies.

 

[SeanR1221]

You sure it's your waist and not your glutes? I have to size up in jeans all the time because my butt won't fit in my natural waist size. Even then, I have to find the right brand otherwise it still fits weird.

I've had the most luck with Bonobos for chinos and Levi 514s or Joe's Classic fit for jeans.

Normally I'd agree, but then my belt would still fit the same, right?

Unless its creatine bloat. I've been on it for 3 weeks now, no loading, just 1tsp a day.

---

I bought a jawbone up. Should be good for sleep tracking and ill be interested in seeing my activity. Do you guys think I should wear it on my non dominant wrist or it doesn't matter.

 

[Addi]

So, a friend of mine was asking me some questions about weight loss that I couldn't answer. She had been doing cardio for months but only gained weight, she then changed to doing mostly resistance training and the weight has been dropping of. Why is that? Her diet isn't any different. I just told her to continue doing what's working for her, that it might be something hormonal, but we both would like to know what's going on.

On another note, chest hair is not to be removed.

 

[lenovox1]

So, a friend of mine was asking me some questions about weight loss that I couldn't answer. She had been doing cardio for months but only gained weight, she then changed to doing mostly resistance training and the weight has been dropping of. Why is that? Her diet isn't any different. I just told her to continue doing what's working for her, that it might be something hormonal, but we both would like to know what's going on.

This is an obvious question, buy does she know how much she was eating before her workout changed?

 

[DrFurbs]

i can assure you they get a lot more guys than those with avg bodies.

doesn't change the fact they look ridiculous with chicken legs :/

 

[JB1981]

Hahahaha

 

[Mully]

This is why I'm attracted to dancers. Once I hear that, I know they're lithe, but also have some leg muscle. Xena Onotop leg muscle. The things I would do to Famke Janssen. Oh the things.

On topic, I've been bulking for the past two months and its come to a point where I starting to see some growth in areas I do not want any(flab). My bodyfat rose to around 17% after my recent check a few days ago.

I've decided to start a mild cut this week and see where it takes me with my lifts and body. I'm hoping to take my time and gradually get down to around 180lbs by early April.

 

[Zoe]

What does -84 mean? is that your local temp

That's signal strength on a jailbroken phone.

 

[throwawayname]

Is there a easy way to measure your bodyfat without a caliper and at home?

 

[Zoe]

Is there a easy way to measure your bodyfat without a caliper and at home?

Scale with a body fat option, but if you're asking for tool-free, no.

 

[Mully]

Calipers are the best way to do it unfortunately.

 

[Addi]

This is an obvious question, buy does she know how much she was eating before her workout changed?

I don't think she did any calorie counting, she was on and off a low carb diet though. I have read that cardio sometimes can be counter effective in the way that it makes you more hungry and that you can end up eating a little more calories than you should. Maybe this is what's going on? That resistance training gives her a bigger feeling of satiety? She has a really low metabolic rate because of hypothyroidism though, so it's quite complicated.

 

[dripdripsplash]

How do you guys measure your body fat percentage ? I've read the OP but didn't quite understand.

 

[Zoe]

How do you guys measure your body fat percentage ? I've read the OP but didn't quite understand.

You use a tool. Either calipers which pinch your fat or a scale/handheld device that sends a current through your body.

 

[throwawayname]

30-45 euro for a sturdy normal or digital one... I hope my gym has something similar that I can use.

 

[Addi]

You use a tool. Either calipers which pinch your fat or a scale/handheld device that sends a current through your body.

Does that really work though? I have tried that a couple of times (InBody test) and each time gotten a result of 5% body fat. Looking at pictures online of different levels of body fat, I think I'm closer to 8-10%.

 

[dripdripsplash]

You use a tool. Either calipers which pinch your fat or a scale/handheld device that sends a current through your body.

Okay thanks! I'll look into getting one.

 

[Ghost23]

So I'm a pretty serious runner, getting up to 70 miles a week in season. I also do tons of core work and just started taking weights a little more seriously. What confuses me is that my abs are not defined at all. I would think with all the hard work I put in, I would have more definition than I have.

 

[Zoe]

Does that really work though? I have tried that a couple of times (InBody test) and each time gotten a result of 5% body fat. Looking at pictures online of different levels of body fat, I think I'm closer to 8-10%.

Mine gives me consistent readings. The key is to only measure it at the same moment in your daily routine.

I'm not anywhere near as low though, so maybe it loses its accuracy.

 

[despire]

So I'm a pretty serious runner, getting up to 70 miles a week in season. I also do tons of core work and just started taking weights a little more seriously. What confuses me is that my abs are not defined at all. I would think with all the hard work I put in, I would have more definition than I have.

What's your body fat% ?

 

[Addi]

Mine gives me consistent readings. The key is to only measure it at the same moment in your daily routine.

I'm not anywhere near as low though, so maybe it loses its accuracy.

Yeah, that was what I was thinking too.

 

[chrisisawesome]

You use a tool. Either calipers which pinch your fat or a scale/handheld device that sends a current through your body.

I'm interested in those as well.
I found THIS one on amazon. Would that give accurate readings, or do you have a better one in mind?

 

[despire]

I'm interested in those as well.
I found THIS one on amazon. Would that give accurate readings, or do you have a better one in mind?

It will but you need to know how to use it. If it is used by a skilled person then it's probably the most accurate method available but if you do it wrong it will not give accurate results. So a lot of practice is needed.

 

[Ghost23]

What's your body fat% ?

I honestly have no clue. How can you find out?

 

[despire]

I honestly have no clue. How can you find out?

That's the topic of the last few messages.

You don't have visible abs unless you have BF% of 10 or so. Some people have some definition at 12% but if you really want ripped abs you probably need to be 10% or lower.

It can also be that you just don't have big abs. How have you been training them? "Core work" normally isn't that effective if it comprises of just sit ups/crunches.

 

[TrueBlue]

Does anyone have any tips for morning exercises I can do in the home, with the intention of toning up?

 

[Mully]

Does anyone have any tips for morning exercises I can do in the home, with the intention of toning up?

HIIT training and dieting.

 

[Ghost23]

That's the topic of the last few messages.

You don't have visible abs unless you have BF% of 10 or so. Some people have some definition at 12% but if you really want ripped abs you probably need to be 10% or lower.

It can also be that you just don't have big abs. How have you been training them? "Core work" normally isn't that effective if it comprises of just sit ups/crunches.

I'm a pretty skinny, fit guy, so if I had to guess, my body fat is pretty low. My core ranges from planks to V-ups to excercises off the P90X core synergistics, so I think I am doing well in that department.

 

[Silphonica]

Up to 80kg squats today. That's up from 38kg in august. I wish my chest and shoulders would progress faster though.

 

[HarryHengst]

I'm a pretty skinny, fit guy, so if I had to guess, my body fat is pretty low. My core ranges from planks to V-ups to excercises off the P90X core synergistics, so I think I am doing well in that department.

Skinny or skinnyfat? Its either that your fat% is too high or your training isnt working for you. Your body doesnt lie.

 

[otapnam]

So I'm a pretty serious runner, getting up to 70 miles a week in season. I also do tons of core work and just started taking weights a little more seriously. What confuses me is that my abs are not defined at all. I would think with all the hard work I put in, I would have more definition than I have.

Do you do enough real core work to build muscle to show? You could be running forever but if you dont have large enough ab muscles you wont get the results you want. Hows your diet too?

 

[SeanR1221]

Up to 80kg squats today. That's up from 38kg in august. I wish my chest and shoulders would progress faster though.

Congrats on the awesome progress. Are you going below parallel??

 

[Silphonica]

Congrats on the awesome progress. Are you going below parallel??

Ass to grass everytime.

Edit: Me doing 75kg, I have started looking up and pulling my shoulder back and straight since then.

http://www.youtube.com/watch?v=qlLDuWan-q4

 

[dripdripsplash]

How do you guys measure your body fat percentage ? I've read the OP but didn't quite understand.

Found out today that my gym is offering measurements of body fat percentage in a couple of weeks. I think I'll wait for that. They are using that electrical current method you guys are talking about.

 

[SeanR1221]

Ass to grass everytime.

Edit: Me doing 75kg, I have started looking up and pulling my shoulder back and straight since then.

http://www.youtube.com/watch?v=qlLDuWan-q4

Nice and that's good you cleaned your form a little.

Saw three whacky squats the other day. All smith related.

Squatter 1- loaded the bar up with two plates each side and wasn't even close to parallel.

Squatter 2- used the smith in the opposite direction. His legs were pushed out in front of his body on an angle.

Squatter 3- moved an adjustable bench under his smith. He put the back all the way up. He then sat awkwardly in the seat with each smith squat.

 

[Silphonica]

Squatter 3- moved an adjustable bench under his smith. He put the back all the way up. He then sat awkwardly in the seat with each smith squat.

My gym is full of half rep squatters, there only two people I can point to that go below parallel, but there is one guy that does this on a squat rack. Puts a bench in the rack, loads up 200kg, goes to squat but instead sits on the bench and then stands back up again.

I lol everytime.