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

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Pancakes

hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Do you ever smoke weed? Im bulking right now and weed makes it so much easier. Most days its easy anyways for me as I'm just enjoying all the shit I couldn't have on my cut (i was doing low carb), but on days where I struggle to eat, weed helps a lot.

or just drink a lot of mass gainer shakes.

I try to avoid recreational drugs in general but yea I think I'll start looking for a good protein shake.
 
I've seen people from high school who have no idea who I am. It's crazy. It's also crazy as I'm always extra harder on myself that I'm too fat. I get all Falling Edge like at the gym and feel small around the other guys :p

You look good man, I've gotten past the point of comparing myself to other dudes in the gym. We're all there for a reason so in the end it doesn't make a difference.

I try to avoid recreational drugs in general but yea I think I'll start looking for a good protein shake.

There quite expensive. Dry blend 100g per oats, 2x scoops of protein powder, quarter gallon of milk and a banana and blend again.

Do that twice a day and you won't have to eat that much at all to get to your macros. It also has more protein + carbs per serving than those weight gainer shakes too.
 

twofold

Member
Why does eating have to be so hard guys? I just can't shove six meals down my throat each day. I think I might try that milk diet that was being discussed in the earlier pages.

Try going for a walk in the morning before eating breakfast. JP from greyskull barbell recommends it for bulking since it kicks your appetite into overdrive.

#4 Fasted walks in the morning

Set your alarm and get up a bit earlier than usual to hit a brisk walk on an empty stomach. This one is counterintuitive to most looking to get huge, but will stimulate your appetite all day like nothing else short of Equipoise. I’ve challenged the non believers with this one for over two years now, and never had anyone report that they did not notice a change in appetite.

This guy has the added benefit of keeping you in some semblance of physical condition if you are taking the fast track to fat fuck route, and ditching all conditioning work/ cardio (a practice I highly recommend AGAINST when mass gaining).

http://www.strengthvillain.com/?p=1381
 

DeadNames

Banned
Okay guys, I'm a bit cramped for time so I can't really make it to the gym. What can I do with an EZ bar, dumbbells that go up to 90, and a multi-use pullup bar? I posted this earlier but no one responded, hoping to get some responses now.
 

Mully

Member
Okay guys, I'm a bit cramped for time so I can't really make it to the gym. What can I do with an EZ bar, dumbbells that go up to 90, and a multi-use pullup bar? I posted this earlier but no one responded, hoping to get some responses now.

Curls (Biceps)
Skull Crushers (Triceps)
Upright Rows (Shoulders, Traps)
Pullups (Lats, Shoulders, Biceps, Triceps)
Chinups (see above)
DB Rows (Lats, Traps, Biceps)
DB Bench (Pecs, Triceps)
DB Incline (Pecs, Shoulders, Triceps)
DB Military Press (Shoulders)
 

Servbot24

Banned
Hi FitnessGAF.
I'm looking to get in better shape this year so I reckon I'll be posting or at least lurking in this thread.

Here's me after a month at my parent's, eating lots of cookies and lifting zero weights. Bit shocked at how far my condition has fallen in that time but hopefully I can catch back up quickly.

photo1_zpsa8516efc.jpg


Back at home now so I can start lifting again. Hopefully I can see lots of improvement by the end of year. A specific goal is to have defined abs, and the general physique I'm going for is well-rounded athlete (basketball player or something).

Before I went on break I was doing every other day:
Bench press, sets of 10, 5, 5, 5 @ 180lbs.
Curls, 4 sets of 10 @ 40lbs each
Standing press, 4 sets of 10 @ 40lbs each
Thing where I hold dumbbells at side, keep arms straight, raise arms forward (straight in front of my chest), then bring arms back (so I'm standing in a cross pose), then bring arms back to front then back down. Not sure what that's called. :p 4 sets of 10 @ 20lbs each
I only have a bench press and dumbbells at home so I'm a bit limited.

On alternate days I was doing pilates and running 3 miles.

I imagine it'll take me a couple weeks to get back to those numbers.

My current diet:
Oatmeal and milk for breakfast.
Cellucor N03 Chrome 90 mins before workout
30 grams Protein shake 60mins before workout
AC3 preworkout mix 30 mins before workout
30 grams protein shake after workout
At this point it's afternoon and I don't currently have a diet routine but I'm usually eating almonds, soy beans, cottage cheese, eggs, fiber cereal, various fruits and veggies. At night I often break down and get a candy bar or something.
I also take fish oil pills and multivitamins throughout the day.

I recognize those supplements are likely more than I need at this point but whatever. :p

Anyways that's my current regiment, hope to be improving this year quiet a bit!
 

Corky

Nine out of ten orphans can't tell the difference.
Regarding bulking, is there a good rule of thumb for how many kcal/day to aim for with regards to physical activity and BMR?

Thanks :)
 

Caramello

Member
So I've been intermittent fasting for the past week and I've been making gains faster than I ever have before. I also feel like I have a lot more energy than I've had in ages.

So far so good!
 
Regarding bulking, is there a good rule of thumb for how many kcal/day to aim for with regards to physical activity and BMR?

Thanks :)

Multiply your BMR by how much energy you expend on a daily basis, be honest and take a guess.

1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

Then take the total of BMR + daily expenditure and find 20%, add that 20% on and thats how many calories you should eat bulking.
 

CrankyJay

Banned
Finally got back to the gym this morning...haven't gone since early November since my daughter was born. Such an adjustment.

I ended up putting back on 10 pounds.

The workout this morning was a challenge but not as hard as I thought it would be. Was able to throw up some decent weight.
 

3Sixty

Member
Curled in the squat rack Saturday night. Felt good man.

It was 2:30am and only myself and my 2 training bros were in the gym
 
Okay guys, I'm a bit cramped for time so I can't really make it to the gym. What can I do with an EZ bar, dumbbells that go up to 90, and a multi-use pullup bar? I posted this earlier but no one responded, hoping to get some responses now.

in addition to mully's post, you could do goblet squats, lunges and thrusters. thrusters would probably be the most time efficient.
 

grumble

Member
So I think I may be lactose intolerant.
What do I replace milk with? It was supposed to be a large chunk of my calories

Have you tried lactose-free milk, or using lactase pills?

There are lots of other options though. You can use whole foods instead, and reduce liquid calories. Ground beef, chicken, pork, fish, beans, pasta, rice, whole grains, avocados, etc.
 

Kyaw

Member
Multiply your BMR by how much energy you expend on a daily basis, be honest and take a guess.

1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

Then take the total of BMR + daily expenditure and find 20%, add that 20% on and thats how many calories you should eat bulking.

I do Greyskull LP with farmer walks 3 times a week but I walk to and from classes at school and sit on my ass most of the time at home.

Which category would I fit under?

In other news, I hit 100kg squats 3x5 today. Just about 1.42xBW.
Eating a lot more before lifting is massively improving all my lifts.
 

twofold

Member
I do Greyskull LP with farmer walks 3 times a week but I walk to and from classes at school and sit on my ass most of the time at home.

Which category would I fit under?

In other news, I hit 100kg squats 3x5 today. Just about 1.42xBW.
Eating a lot more before lifting is massively improving all my lifts.

BMR is just an indicator. You should only use it as a guideline.

Try using sedentary to start with and monitor your weight for two weeks.

If your weight stays the same, then you've found your maintenance calories. If it goes down, then you know you're eating less than your maintenance calories. If it goes up, then you know you're eating above your maintenance.

Keep changing the modifier until you find your maintenance calories.

Once you've calculated your maintenance, you can work out how many calories you need to eat to lose weight, gain weight or maintain weight. Add +500~ calories daily to your maintenance to bulk and subtract -500~ to cut.

Personally, I lift 3 times a week and do yoga 2 times a week. I work at home and spend most of my day sitting on my ass. My physical activity modifier varies from 1.2-1.4x depending on how active I've been on a particular day.
 

Kyaw

Member
BMR is just an indicator. You should only use it as a guideline.

Try using sedentary to start with and monitor your weight for two weeks.

If your weight stays the same, then you've found your maintenance calories. If it goes down, then you know you're eating less than your maintenance calories. If it goes up, then you know you're eating above your maintenance.

Keep changing the modifier until you find your maintenance calories.

Once you've calculated your maintenance, you can work out how many calories you need to eat to lose weight, gain weight or maintain weight. Add +500~ calories daily to your maintenance to bulk and subtract -500~ to cut.

Personally, I lift 3 times a week and do yoga 2 times a week. I work at home and spend most of my day sitting on my ass. My physical activity modifier varies from 1.2-1.4x depending on how active I've been on a particular day.

Thanks for the explanation. I weight ~70kg at 5' 4'' now. I've been bulking for about 5 months now with a few breaks in between. Been eating around 2900 calories and have been steadily gaining.
 

twofold

Member
Thanks for the explanation. I weight ~70kg at 5' 4'' now. I've been bulking for about 5 months now with a few breaks in between. Been eating around 2900 calories and have been steadily gaining.

How quickly have you been gaining weight? A weight gain of around 1lb a week would put your maintenance calorie level around 2400~ish while a weight gain of 2lb a week would put it around 1900~ish.
 

twofold

Member
1kg in about 2 weeks?

Well, 1kg is just over 2lbs so your maintenance calorie levels are probably around 2300-2400ish. Of course, this is just an estimate. You'd need to eat at that level for a few weeks while monitoring to your weight to find out if it is 100% accurate or not.
 

SeanR1221

Member
Just have to brag about my fiancé. She recently hit two PRs. 125 x5 on squats and 105 x5 on deadlifts. She's 5'4, 109 pounds. The couple that lifts together sticks together.
 

Cudder

Member
fuck man, I keep failing on the third rep of my 225 bench. I used to be able to do a few sets of 3, and 245 was my 1RM for benching by myself.

I gotta come back from this, my confidence on bench is in the shitter.
 

Pancakes

hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
There quite expensive. Dry blend 100g per oats, 2x scoops of protein powder, quarter gallon of milk and a banana and blend again.

Do that twice a day and you won't have to eat that much at all to get to your macros. It also has more protein + carbs per serving than those weight gainer shakes too.

I don't have a lot of experience with supplements so I just asked my brother-in-law and he said this protein powder one should work well. I don't think oats really differ that much.

 

Addi

Member
Towards the end of my work out session today I realized that I was alone in the gym. I considered doing pushups or sit ups in the squat rack for the hell of it. I didn't dare doing it though, how could I live with having done something like that and fitness-karma would definitely had hit me hard next session.
 

Pancakes

hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
My first concoction (protein shake) actually tastes pretty good, but the little pieces of oat make it difficult to go down.
 

MrToughPants

Brian Burke punched my mom
My first concoction (protein shake) actually tastes pretty good, but the little pieces of oat make it difficult to go down.

Add bananas, it makes the shake pasty and doesn't allow all the oats to sink to the bottom.

I'm assuming you blended...

Also:

Cat puked in the squat rack, feels bad man.

I usually do cat litter before lifting but man when one of the cats sneaks in and takes a shit and you get that whiff in the middle of a rep...there's nothing more motivating...
 
It's been a crazy journey to say the least

Did you ever get my PM?

Yeah I did, thanks, it was a great primer on things to start looking at.


It still blows my mind how many people don't how to keep their hands off the bar when spotting beach. I appreciate you spotting me, but don't touch the bar unless it starts going down when it's supposed to be going up!
 
Hey guys. I feel pretty discouraged today. I pretty much have to give up squatting because I'm just not flexible at all. I've been doing stretches and squat holds for like the past hour. I'm so inflexible that I can't touch my toes and i can't even keep myself up during squat holds without being back against a wall. I was squatting three times a week but in a smith machine but I never knew how much it was stabilizing the weight. Now I'm not sure how to progress with the squat.
 

SeanR1221

Member
Other guys must feel the same because she gets something goofy said to her almost every time.

"Oh you should wear gloves"
"Oh you should use the roll foam"
"Oh you should stand on a plate (wtf?)"

One guy even asked her a math problem, because she was wearing her glasses and he "assumed she was smart"
 

Pancakes

hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Other guys must feel the same because she gets something goofy said to her almost every time.

"Oh you should wear gloves"
"Oh you should use the roll foam"
"Oh you should stand on a plate (wtf?)"

One guy even asked her a math problem, because she was wearing her glasses and he "assumed she was smart"

Jesus Christ smh, I don't pity a fit woman in a gym. They must all sorts of "advice" all the time.
 

rando14

Member
Other guys must feel the same because she gets something goofy said to her almost every time.

"Oh you should wear gloves"
"Oh you should use the roll foam"
"Oh you should stand on a plate (wtf?)"

One guy even asked her a math problem, because she was wearing her glasses and he "assumed she was smart"

Did you physically intimidate her courters by revealing those hard-earned thighs?
 

Pancakes

hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Blend blend blend.

Yea probably should've blended on a higher setting though I think I added too many oats. 1 whole cup seems to be a bit much, might switch to half-cup and less milk.
 

Servbot24

Banned
I usually use this protein:
pGNC1-5767403t300x300.jpg

It's about $50 per month, using 60 grams a day.
I like it, but if there's a cheaper alternative that works just as well I'd be all ears.
 

Doodis

Member
Hey guys. I feel pretty discouraged today. I pretty much have to give up squatting because I'm just not flexible at all. I've been doing stretches and squat holds for like the past hour. I'm so inflexible that I can't touch my toes and i can't even keep myself up during squat holds without being back against a wall. I was squatting three times a week but in a smith machine but I never knew how much it was stabilizing the weight. Now I'm not sure how to progress with the squat.

Not to be rude, but I can't touch my toes and can squat just fine. Not sure how that's a requirement.
 

Agyar

Member
My first concoction (protein shake) actually tastes pretty good, but the little pieces of oat make it difficult to go down.

Blend for longer and drink it fast. Or after blending more, pour out smaller serves so you can quickly reblend (which prevents the oat sediment settling at the bottom and leaving a hard to drink goop for the last quarter/third).
 
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