I've found that chugging a small starbucks coffee-in-a-can is a helpful exercise starter.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I've found that chugging a small starbucks coffee-in-a-can is a helpful exercise starter.
Spiritreaver
Member
I may make a new before/after, but I'm kinda waiting till I'm stage ready.
I dunno. I'm with you on the first bit. My goals after my competition are less focused on strength, size, and other numbers, but rather accomplishments. I wanna play rugby. Go climbing. Stuff like that. So I can't really give you any idea of how you stay in a state of "maintenance" as I haven't hit the point myself. I thought I was happy at 176, but here I am at 186 with goals that will lead me hitting 200+.
haunted_taco
Member
is the set for $200 used or through a retailer?
He says Craigslist.
I got all of my barbell stuff from craigslist for 225 and couldn't be happier. Squat rack with lat pull down, 450 lbs of weight, bar, bench.
You can get crazy deals on craigslist for gym equip.
Dang we are so close, I'm 230 @ 19%
I was between 252-258lbs at around 16-18%, and while I loved being bulky once I dropped weight and my abs started to show I changed my tune!
FallingEdge
Member
Haha nice. I'm just guessing my bf% but is seems about right.
I really want to get to 245 before cutting but wherever I am at at the end of March after Smolov Jr. that is what I will have to work with. My guess is 240.
Cut down to 230 @ 13% bf.
You got any before/after pics?
I have no idea what you are talking about.
To keep them balanced. I googled it, couple results said 3:2::Quads:Hamstrings. So that's what I did today.
I don't want my hamstrings to be significantly weaker than my quads, especially as an athlete.
I'll have some more before/after pics soon, still cutting down but this was my 268lbs @ 25%+ body fat to 252-260lbs @ around 16-18%
Gray shirt my weight fluctuated between 252-260lbs, black shirt I was between 264-268lbs.
Zoe
Member
Ran into my first curler in the squat racks today. And in between those sets he did body-weight squats >:|
Anyway, I feel like I'm in between weights on my OHP's. I can do the first set, but I can't complete the second and third at the same weight. Am I even accomplishing anything by doing more on the first set, or should I only focusing on increasing for the last set (and ultimately all three)?
(I'm already using 2.5's for my increases. Gym doesn't have 1's)
Anyway, I feel like I'm in between weights on my OHP's. I can do the first set, but I can't complete the second and third at the same weight. Am I even accomplishing anything by doing more on the first set, or should I only focusing on increasing for the last set (and ultimately all three)?
(I'm already using 2.5's for my increases. Gym doesn't have 1's)
FallingEdge
Member
I'll have some more before/after pics soon, still cutting down but this was my 268lbs @ 25%+ body fat to 252-260lbs @ around 16-18%
Gray shirt my weight fluctuated between 252-260lbs, black shirt I was between 264-268lbs.
Oh yeah I remember seeing those pics.
Good ish sir. Can't wait to see the final product!
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
How do you survive?!
FallingEdge
Member
Ah. To answer your question, I have no idea.
Beta Alanine
citrulline malate
I just need to... and let's leave it at that
(makes me pee like crazy! >_<)
so.. since this page is more or less headed towards being a pic fest, instead of going again like "oh, my core is bigger than one weeks ago, AMAZING!" I'll show some calves, they have gone from being non-existent to miserable, so that's something.
I want fitness-GAF to beat that handily with pics of massive calves, show'em.
I wonder if he got banned for telling someone to fuck off.
EDIT: ok, just went through what I take every day, in order of importance (in my mind)
- Protein
- Fish Oil
- Probiotics
- BCAAs when training
- Vitamin D
- Vitamin C
Gonna start taking Beta Alanine and see what effects that has on me. heard good things about it.
Could somebody try explaining IF to me? Been looking at Leangains (as I never ate breakfast anyway) and the biggest change in my routine would be working out fasted. I don't have access to straight BCAAs, just Whey, and I'm terribly confused as to I should go about my routine. What I've been looking at:
Wake up ~7:00 AM
School until ~1:30
Drink Whey, go to Gym, break fast after.
Begin fasting again at ~11-12 when I go to bed.
My biggest concerns are basically, just doing things wrong. I don't understand if a pre-workout meal is necessary, and the nutrition aspects of it. I'm looking to lose weight first and foremost so I can enlist in the Navy first and foremost. Additionally, my food options are fairly limited as I have little control over what foods I can eat.
Wake up ~7:00 AM
School until ~1:30
Drink Whey, go to Gym, break fast after.
Begin fasting again at ~11-12 when I go to bed.
My biggest concerns are basically, just doing things wrong. I don't understand if a pre-workout meal is necessary, and the nutrition aspects of it. I'm looking to lose weight first and foremost so I can enlist in the Navy first and foremost. Additionally, my food options are fairly limited as I have little control over what foods I can eat.
You have no reason to be modest. You've put in the work and have the results to show for it.
I also believe you earned the titled of Undisputed Quad King of GAF somewhere along the line.
Chittagong
Gold Member
Fasted workout is great for burning fat, and if you are far enough into it you have all the energy you need to lift.
Having whey will break your fast early pre exercise, Berkhan recommends BCAAs instead because of that.
I find that the biggest challenge of his 16/8 method is that you risk overeating during your feeding window as it sort of gives you permission to eat whatever for 2000-2500 kcal, and you might undereatimate that pizza. Also 16/8 was pretty limiting to me at least because I have to think about it every day and plan around it.
For me Brad Pilon's 5/2 method works much better, just two days a week, no risk of overeating because breaking fast has a tight rule of 500-600 kcal meal after, next day you aren't starving any more, and going from 8pm to 8pm without eating really ain't no thing.
No worries, don't trust scale BF percentages.
It was just totally out of the blue... I guess I'll have no real way of testing my BF% until I get some calipers or find out the circumference of my neck or something. I could eyeball it but that's not very effective.
Zoe
Member
Or use a better one. All of the ones I've used produced consistent, reliable results.
Did you input all of your stats correctly?
old old old but I watched this again at 6am this morning and had a beastly workout
http://www.youtube.com/watch?v=vH0nP4NzS9M
http://www.youtube.com/watch?v=vH0nP4NzS9M
Pancakes
hot, steaming, as melted butter slips into the cracks, drizzled with sticky sweet syrup OH GOD
Welp, time to go destroy the gym. I'll make you proud Arnold!
That just inspired me to finish off my pizza. Fortunately I had a great deadlift workout earlier after coming back from a cold.
Silphonica
Banned
Smashed 82.5kg today on squats, my legs are exploding so fucking fast. I really need to step my upper bodies game up. Was going to post this regardless of pic fest (you all look lovely btw <3).
Look at them gains. This was the best pic i could get, my cameras focus wouldn't focus any other way. Its hard to tell, but I have this massive bump on the inside of my knee, only noticed this today!
On a semi-related note, I'm having a hard time with deadlifts. Failed 100kg today so obviously i'm not ready, but I don't feel its to do with my legs, it's my grip. My forearms are really small and I'm losing grip of the bar.
Look at them gains. This was the best pic i could get, my cameras focus wouldn't focus any other way. Its hard to tell, but I have this massive bump on the inside of my knee, only noticed this today!
On a semi-related note, I'm having a hard time with deadlifts. Failed 100kg today so obviously i'm not ready, but I don't feel its to do with my legs, it's my grip. My forearms are really small and I'm losing grip of the bar.
Thanks for this. Amazing video
Yeah if you promise to work out again tomorrow.
Smashed 82.5kg today on squats, my legs are exploding so fucking fast. I really need to step my upper bodies game up. Was going to post this regardless of pic fest (you all look lovely btw <3).
Look at them gains. This was the best pic i could get, my cameras focus wouldn't focus any other way. Its hard to tell, but I have this massive bump on the inside of my knee, only noticed this today!
On a semi-related note, I'm having a hard time with deadlifts. Failed 100kg today so obviously i'm not ready, but I don't feel its to do with my legs, it's my grip. My forearms are really small and I'm losing grip of the bar.
Deadhangs, farmer walks, shrugs. Turn those girly hands into man hands
Yeah, I understand the Whey will do that. Berkhan mentions that the calories from the Whey are an acceptable substitute for BCAAs. In other places he also mentions pre-workout meals, which is where the confusion is coming from
TheDarkStark
Member
Squats are so much fucking easier when you don't watch yourself in the mirror
LOOK DOWN PEOPLE! BUILD THAT MOTOR LEARNING/MUSCLE MEMORY!
Also from the last page: That Manginiello guy is 6'5 he's a big dude, 240lbs on a 6'5 frame isn't monstrous by any means (still pretty big, though) but you don't need to be hulked out to cut down to his current size. You're not going to get that physique with P90x and you're certainly not going to get it in a few weeks or even a few months, but it shouldn't take years if you've got a decent build already. However the average person won't be able to attain a physique like that ever, it just takes way too much work. You've got to eat sleep, and breathe the lifestyle just to achieve that look, and don't even get me started on trying to maintain it.... Not trying to discourage anyone, but if it was easy a lot more of us would look like that. I certainly don't.
LOOK DOWN PEOPLE! BUILD THAT MOTOR LEARNING/MUSCLE MEMORY!
Also from the last page: That Manginiello guy is 6'5 he's a big dude, 240lbs on a 6'5 frame isn't monstrous by any means (still pretty big, though) but you don't need to be hulked out to cut down to his current size. You're not going to get that physique with P90x and you're certainly not going to get it in a few weeks or even a few months, but it shouldn't take years if you've got a decent build already. However the average person won't be able to attain a physique like that ever, it just takes way too much work. You've got to eat sleep, and breathe the lifestyle just to achieve that look, and don't even get me started on trying to maintain it.... Not trying to discourage anyone, but if it was easy a lot more of us would look like that. I certainly don't.
TheDarkStark
Member
Pre-workout meals are for the people who work a 9-5 job or something similar. You're not going to wait until 7 pm to eat your first meal and then cram in 3,000 calories in 4 hours then go straight to bed. So you have to have 1-2 small pre-workout meals (20-30% of your daily calories) the last of which should be at least 2 hours prior to lifting. Then post-workout you eat your big 60-70% of calories for the day meal which should be loaded up with carbs and protein.
If your schedule will allow it however, he suggests training roughly 15-16 hours after going to sleep the previous night. Which would ideally have you training roughly 7-8 hours after you wake up, then taking some BCAA's 20 min prior to your workout, and then eating your first and largest meal of the day immediately post work-out and then 1-2 small meals following that.
That's a fairly generic question with about 651498419843684384 answers.
How about switching to the ever famous, and fucking amazing, Grayskull LP Linebacker Template?
Greyskull LP with Greyskull Gladiator “Linebacker” Focus
Monday
AM: Fasted walking (20-30 min) (aka, walking on an empty stomach)
Throughout day: Frequency Method Push-ups and Chins (ladder push ups/chins)
Burpee workout (VC 1)(work towards this)
PM: Weight training
Press 2 x 5, 1 x 5+ (increase 2.5 lbs per workout, drop down 10% on reset and aim to beat your previous last set reps)
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+ (5lb jumps)
Neck harness 4 x 25 (not required, but gives you big neck and traps)
Tuesday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
Wednesday
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
PM: Weight training
Bench press 2 x 5, 1 x 5+ (2.5 lb jumps)
EZ curl bar curl 2 x 10-15
Deadlift 5+ (5lb jumps)
Neck harness 4 x 25
High intensity conditioning session (barbell complex, short XF WOD, one of the Grayskull conditioning workouts)
Thursday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
Friday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Saturday
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
High intensity conditioning session
I can more or less do that. Have to substitute Whey for the BCAAs, and eat right after lifting.
How much of a difference would it make if I was to eat two mediumish meals and a smaller meal? Or even just the two medium meals, assuming they're all calorically identical?
And Cardio as well. Would I just do that on my off days?
Chittagong
Gold Member
...and sadly there is little chance to confirm what he actually meant given his massive meltdown of quitting the interwebs
Castor Krieg
Banned
So I am doing various abs and legs workouts, 30-35min per day. Should I take one day rest during the week or is it fine to just continue going?
Cabaratier
Neo Member
Been taking it for about three months, no difference in strength or performance as far as I can tell, but it's absolutely worth its price as a sleeping aid. I sleep longer if I want to (which i need and couldn't do) but mostly far deeper and better than I did, even if it's only for 6 hours or so. There does seem to be a general two week period of extremely vivid dreaming before your body get used to it and you start dreaming/not dreamng normaly again.
What kind of workouts, aerobic, with weights, bodyweight? Some more details would be helpful. Just don't train the same muscle groups every day.
Castor Krieg
Banned
Alternating between these:
http://www.youtube.com/watch?v=QKdJ9jJv594
and these: http://www.youtube.com/watch?v=ZJ8Zdj0OPMI (level 2 though, this one is easier)
I would like to build my arm muscles, chest abs and obliques.
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