Support NeoGAF

[FallingEdge]

If you really are trying to slim down quickly look into a Protein Sparing Modified Fast (PSMF).

More specifically, The Rapid Fat Loss Handbook by Lyle McDonald.

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

 

[sweetvar26]

If you really are trying to slim down quickly look into a Protein Sparing Modified Fast (PSMF).

More specifically, The Rapid Fat Loss Handbook by Lyle McDonald.

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

I will look into it but as much as I want to lose the weight, I want to do it the healthy way and by exercising.

Be it losing 1lbs or 10lbs.

 

[FallingEdge]

I will look into it but as much as I want to lose the weight, I want to do it the healthy way and by exercising.

Be it losing 1lbs or 10lbs.

I only suggested it because you mentioned that you only had 3 weeks. A PSMF isn't meant to be done for a while.

If you are looking for long term, then I would suggest reading the OP and of course, keeping your diet in check. While there is nothing wrong with your routine, I feel like you would do better with something like Starting Strength/Greyskull/StrongLifts/etc.

 

[otapnam]

sweetvar wheres the deadlifts and dips mang?

 

[sweetvar26]

I only suggested it because you mentioned that you only had 3 weeks. A PSMF isn't meant to be done for a while.

If you are looking for long term, then I would suggest reading the OP and of course, keeping your diet in check. While there is nothing wrong with your routine, I feel like you would do better with something like Starting Strength/Greyskull/StrongLifts/etc.

Yeah that is understandable. I will look into the OP now.

sweetvar wheres the deadlifts and dips mang?

LOL, I suck at both of those, so I tend to avoid them. I used to hate bench press too but I somehow managed to adapt to it.

These two are still on the checklist.

 

[grumble]

I will look into it but as much as I want to lose the weight, I want to do it the healthy way and by exercising.

Be it losing 1lbs or 10lbs.

This is fair. A PSMF diet is pretty hardcore, and it requires a little knowledge to get off of it (slow caloric ramp to reboot metabolism).

That being said, you can lose 3+ pounds of fat a week with a PSMF diet, which doesn't include the less permanent losses from dropping water weight, glycogen, bowel contents etc. In three weeks you could get down to 235-240 on it.

 

[Poindexter]

While we're talking about excretory things...

I think all the avocados I was eating were giving me a serious case of acid-butt. Shit would burn coming out. Makes me sad, since I love avocado, but it seems to be clearing up a bit since I dropped it.

Anyone ever had anything like this and know how to deal with it?

I've had this happen when I introduce new foods into my diet. It usually goes away after a week or so of consistently eating it.

 

[SeanR1221]

Yeah that is understandable. I will look into the OP now.



LOL, I suck at both of those, so I tend to avoid them. I used to hate bench press too but I somehow managed to adapt to it.

These two are still on the checklist.

No point in saying you suck at them. Just practice and you'll get the form down. Plus everyone here will help.

 

[zsswimmer]

Fuck, after straining my hip I took some time off from squatting for about a month and a half. So I go back today and I was struggling with 135lbs x 5. Before I strained it my last set would be around 250lbs x 5. Would never guessed it would drop over 100lbs, I still worked out my legs and deadlifted regularly so it wasn't like I completely neglected my legs for a month.

Time to reset those lift numbers I guess ;_;

 

[Pavaloo]

So I stopped lifting about a month ago because I felt pain in my shoulder and thought I should let it heal and not damage it. Yesterday I failed to do a single push up. This fucking sucks.

 

[rando14]

So I stopped lifting about a month ago because I felt pain in my shoulder and thought I should let it heal and not damage it. Yesterday I failed to do a single push up. This fucking sucks.

Due to weakness or shoulder pain?

 

[Pavaloo]

Shoulder pain, it's far worse than I remember it being. :/

 

[TheNatural]

Need some advice. Im looking for an ultra simplistic dumbbell only (including bench as well) routine, with an ultra simplistic 3 meal a day plan with little to no cooking/prep.

I think the biggest road block to losing weight or getting fit, is the ridiculous amount of prep and hangups recommended that complicate matters and make it difficult. Count calories! Count carbs! Make a quick steak and fry some Salmon for one of your seven meals!

Its bullshit. I lost 65 plus pounds in about 5 months last year by cutting my own subs with veggies and consistently eating it, with some variations as time went on, every day. If I had to cook each day some of these 'perfect weight loss' plans, I would have never done it.

To sum up, Im looking for the equivalent type of minimalist simple plan to make a base of a routine I can keep up with, add general strength that I can build on as time passes. If one exists, I would like to use it, thanks.

 

[cdyhybrid]

Oh man, tired/sore. Save me coffee.

 

[rando14]

Shoulder pain, it's far worse than I remember it being. :/

Since it's been a month with no real progress you might want to consider seeing a physician.

Need some advice. Im looking for an ultra simplistic dumbbell only (including bench as well) routine, with an ultra simplistic 3 meal a day plan with little to no cooking/prep.

I think the biggest road block to losing weight or getting fit, is the ridiculous amount of prep and hangups recommended that complicate matters and make it difficult. Count calories! Count carbs! Make a quick steak and fry some Salmon for one of your seven meals!

Its bullshit. I lost 65 plus pounds in about 5 months last year by cutting my own subs with veggies and consistently eating it, with some variations as time went on, every day. If I had to cook each day some of these 'perfect weight loss' plans, I would have never done it.

To sum up, Im looking for the equivalent type of minimalist simple plan to make a base of a routine I can keep up with, add general strength that I can build on as time passes. If one exists, I would like to use it, thanks.

I don't really count calories either, not even while cutting. However I know my body well and can gauge when I've eaten enough.

But one of the best things about eating clean is that you can get a lot more calories in than if you eat kinda dirty. When I cut I keep it completely clean except for cheat days. Dieting isn't too complicated in long-term settings. For muscle growth, get a lot of protein, and get your fats in a balance that works for you. Carbs you can gauge based on how active you are.

As you get more and more advanced, and you want to continue gaining muscle in the 3/4 year+ mark, you'll have to reevaluate your diet.

 

[Pavaloo]

Since it's been a month with no real progress you might want to consider seeing a physician.

Yeah, I was afraid of this, but I guess I have to.

 

[cdyhybrid]

Dwayne Johnson ‏@TheRock
4am - cardio. 11am - weight training. 5pm - ring & conditioning training. 9pm - steak, tequila & lovin'. #ThugLifeFriday

Sounds like the life!

 

[otapnam]

Yeah that is understandable. I will look into the OP now.



LOL, I suck at both of those, so I tend to avoid them. I used to hate bench press too but I somehow managed to adapt to it.

These two are still on the checklist.

youll waste less time and see more gains by hitting the big exercises. It's rough getting started but its worth it

 

[sphinx]

damn... I am always hungry, all the freaking time!

Am I the only one? I devour Beef, Pasta, Rice and Potatoes like I am getting paid for it.

 

[Doodis]

Need some advice. Im looking for an ultra simplistic dumbbell only (including bench as well) routine, with an ultra simplistic 3 meal a day plan with little to no cooking/prep.

I think the biggest road block to losing weight or getting fit, is the ridiculous amount of prep and hangups recommended that complicate matters and make it difficult. Count calories! Count carbs! Make a quick steak and fry some Salmon for one of your seven meals!

Its bullshit. I lost 65 plus pounds in about 5 months last year by cutting my own subs with veggies and consistently eating it, with some variations as time went on, every day. If I had to cook each day some of these 'perfect weight loss' plans, I would have never done it.

To sum up, Im looking for the equivalent type of minimalist simple plan to make a base of a routine I can keep up with, add general strength that I can build on as time passes. If one exists, I would like to use it, thanks.

I'm in this same boat. Heading to the gym, doing the workouts, but have the hardest time trying to figure out the eating part. I just have very little time to plan out and make the right meals. In other words, I've been too lazy to try and figure that aspect out, even though I know I should. :/

 

[TheFightingFish]

damn... I am always hungry, all the freaking time!

Am I the only one? I devour Beef, Pasta, Rice and Potatoes like I am getting paid for it.

Sure, I have a pretty heavy trail running routine, and I'm trying to bulk up over the winter so I don't slim down too much over the summer running season. I'm still running a bunch so I just pack in whatever I can. I mean, I don't eat junk and try to get a solid mix of carbs, veggies and proteins. But if we make massive burgers for dinner you best believe that I'm eating one with a bun, one patty without the bun and about 1.5 sweet potatoes worth of sweet potato fries. After years of cutting weight in high school and college for wrestling I'm honestly finding it quite enjoyable.

I should post up a progress pic sometime soon, I've moved up from ~155 during last summer running season to about 170ish now. I'd like to make 175 before I really start the heavy running this summer.

 

[sphinx]

Sure, I have a pretty heavy trail running routine, and I'm trying to bulk up over the winter so I don't slim down too much over the summer running season. I'm still running a bunch so I just pack in whatever I can. I mean, I don't eat junk and try to get a solid mix of carbs, veggies and proteins. But if we make massive burgers for dinner you best believe that I'm eating one with a bun, one patty without the bun and about 1.5 sweet potatoes worth of sweet potato fries. After years of cutting weight in high school and college for wrestling I'm honestly finding it quite enjoyable.

I should post up a progress pic sometime soon, I've moved up from ~155 during last summer running season to about 170ish now. I'd like to make 175 before I really start the heavy running this summer.

in fat or muscle?

I have managed to go up in weight like 8 pounds since I started going to a proper gym, about 3 months ago, my proportions haven't changed, same clothes, same feel, everything, but my core is expanding as a result from the workout and I feel... bulkier... I really can't tell how much of that weight is BF or muscle but in the next weeks I'll get the chance to measure the BF, I know I was 13%-15% in October, if I see the same number then I am doing it right, I guess.

 

[TheFightingFish]

in fat or muscle?

I have managed to go up in weight like 8 pounds since I started going to a proper gym, about 3 months ago, my proportions haven't changed, same clothes, same feel, everything, but my core is expanding as a result from the workout and I feel... bulkier... I really can't tell how much of that weight is BF or muscle but in the next weeks I'll get the chance to measure the BF, I know I was 13%-15% in October, if I see the same number then I am doing it right, I guess.

A little of both, no doubt. I'd estimate that I'm probably in the mid teens BF wise right now, so that's up a bit. But I've been able to progress with my bodyweight workouts as well (sadly no gym for me) so that's good. Luckily I have a pretty good build for bulking, when I add weight it tends to be all spread out and I'm short and stocky overall, so I still look pretty fit in the mid / high teens.

 

[sphinx]

A little of both, no doubt. I'd estimate that I'm probably in the mid teens BF wise right now, so that's up a bit. But I've been able to progress with my bodyweight workouts as well (sadly no gym for me) so that's good. Luckily I have a pretty good build for bulking, when I add weight it tends to be all spread out and I'm short and stocky overall, so I still look pretty fit in the mid / high teens.

like me...do you happen to see some of your abs at that BF% range? I only see the upper two-pack under the chest and then nothing else, I don't have a belly, of course, but there is not as defined as it should be, just plain.

what do you do for bodyweight? I used to be all bodyweight before getting into a gym but started using dumbbells some weeks ago. There are also plenty of machines in the gym that are also good to keep things going. I haven't gotten into deadlifts still... and bench press only with dumbbells, barbell scares the shit out of me..

 

[balddemon]

I got invited to go to a Powerlifting meet and compete lol. I would get destroyed especially at 185 but apparently it's just kind of a fun thing to do. A couple of the guys at my gym are doing it. It's just Bench and Deadlift.

Also, the guy that invited me helped me tweak my BB bench grip a bit. widened my grip by about an inch on each hand. Hot damn did that hurt my chest! Got 175 up for 2 sets of 10 and then tried to hit 12 on the 3rd set....got 8 by myself and then my spotter helped for the last quarter of ROM for 9, 10, and 11, and then when he let go at the top of 12 the bar just kinda came down slowly and I couldn't budge it lmao.

Anyways, good day. At least that was the last good thing of the day. Now I'm fucking pissed off at the world.

 

[DatDude]

No weights? No problem:

 

[kylej]

looks like the equivalent of one plate bench since that motherfucker on top is a twig

 

[Zyphos]

Ugh. As much as I'd like to do leangains, the lack of understanding on it worries me. As much research and reading of Berkhan's stuff I do, I still don't understand much.

Does anyone see anything wrong with:

8-10 hour feeding window, with a 14-16 hour fasting period, Whey before lifting, and Cardio on off days? I'm terribly afraid of doing something wrong that could cause me to not progress at all or impact my actual weightlifting.

~183lbs doing SS 3x a week.

 

[twofold]

Ugh. As much as I'd like to do leangains, the lack of understanding on it worries me. As much research and reading of Berkhan's stuff I do, I still don't understand much.

Does anyone see anything wrong with:

8-10 hour feeding window, with a 14-16 hour fasting period, Whey before lifting, and Cardio on off days? I'm terribly afraid of doing something wrong that could cause me to not progress at all or impact my actual weightlifting.

~183lbs doing SS 3x a week.

Read this - http://stormtricks.com/en/intermittent-fasting/

You take 10g BCAAs pre-workout (if you're training fasted) and you don't do cardio on off days.

 

[Zyphos]

Read this - http://stormtricks.com/en/intermittent-fasting/

You take 10g BCAAs pre-workout (if you're training fasted) and you don't do cardio on off days.

This looks like exactly what I was looking for, thank you. I do need to get better at Cardio for the Navy though, where could I fit that in?

 

[twofold]

This looks like exactly what I was looking for, thank you. I do need to get better at Cardio for the Navy though, where could I fit that in?

Oh, in that case, feel free to do cardio on your rest days but eat some extra carbs (200-500 calories depending on how much cardio you did) to account for the higher activity levels.

 

[Servbot24]

looks like the equivalent of one plate bench since that motherfucker on top is a twig

I bet that bro doesn't even lift!

 

[Pancakes]

I'm in a hotel for business and all they have is this shitty all in one bowflex machine. No benches, no squat rack, no free weights.

NOOOOOOOOOOOOOOOOOOOOOO!

 

[JB1981]

Squat day #2 along with bench and dips. Day was a success. Feels good to squat again.

 

[bjb]

Squat day #2 along with bench and dips. Day was a success. Feels good to squat again.

My Quads and Hams were sore for almost a week after not having squatted / worked legs in months.

 

[abuC]

I'm in a hotel for business and all they have is this shitty all in one bowflex machine. No benches, no squat rack, no free weights.

NOOOOOOOOOOOOOOOOOOOOOO!

Use the bowflex for pulldowns, then do pushups, and you can do dips just about anywhere.

 

[sweetvar26]

No point in saying you suck at them. Just practice and you'll get the form down. Plus everyone here will help.

youll waste less time and see more gains by hitting the big exercises. It's rough getting started but its worth it

I shall start working on them. I need to get the form right for deadlifts. I shall watch some youtube videos and start them from next week.

Thanks anyway.

 

[Zyphos]

My Squat form is terrible, and it's really killing my motivation to go to the gym. I feel like I'm doing everything wrong, I have trouble "leaning back", putting the weight in my heels on the way up, my knees go past my toes, my backs not straight, and sometimes row my knees. This is all with just the bar (30lbs) and the more I work at it to get it better, it just gets worse. Now I often do this thing where I'll start to squat, realize it's wrong, and the straighten back up. Watching videos or reading "tips" on how to better my form do nothing other than show me ANOTHER thing I'm doing wrong. To top it all off, I'm getting knee and back pains that I'm sure are from this.

//vent

I got so frustrated today that I ended up just leaving the gym early. Anyone else have this kind of problem? I have no means to have somebody help my form other than my Dad, who insists that weightlifting is bad for losing weight and that "Squat are one of the worst exercises people do"

 

[bjb]

Beta Alanine can work as a preworkout supplement. I will say that it takes a little bit of getting used to as your body will start to "tingle" and it will feel like you are on pins and needles. You take 2-3 doses throughout the day. The idea behind Beta Alanine is that you will be able to do more reps, longer. Think of it as a compliment to creatine..

I stopped taking BA awhile back because even after stopping the supplement - my Paraesthesia (the tingling) just would not stop. It was pretty annoying. I've read horror stories on the bb.com forums where people have had it for years after discontinuing.

Luckily mine went away after a year without the need for doctor's intervention.

Otherwise I just ordered some citrulline malate to compliment protein and other vitamins. Still avoiding creatine due to the DHT concerns.

 

[Petrie]

And I'm back!

Will be playing catch up with this thread for a bit!

 

[JB1981]

My Quads and Hams were sore for almost a week after not having squatted / worked legs in months.

Oh man I am feeling it bad tonight. Quads are brutal right now, hams too

 

[JB1981]

My Squat form is terrible, and it's really killing my motivation to go to the gym. I feel like I'm doing everything wrong, I have trouble "leaning back", putting the weight in my heels on the way up, my knees go past my toes, my backs not straight, and sometimes row my knees. This is all with just the bar (30lbs) and the more I work at it to get it better, it just gets worse. Now I often do this thing where I'll start to squat, realize it's wrong, and the straighten back up. Watching videos or reading "tips" on how to better my form do nothing other than show me ANOTHER thing I'm doing wrong. To top it all off, I'm getting knee and back pains that I'm sure are from this.

//vent

I got so frustrated today that I ended up just leaving the gym early. Anyone else have this kind of problem? I have no means to have somebody help my form other than my Dad, who insists that weightlifting is bad for losing weight and that "Squat are one of the worst exercises people do"

Try to post a video, we can help you

 

[rando14]

And I'm back!

Will be playing catch up with this thread for a bit!

WB. were you carefully following the thread during the ban lol

 

[kylej]

I bet that bro doesn't even lift!

he's got Zyzz hair so he's halfway there

 

[Zyphos]

Try to post a video, we can help you

What should I do with the video? I don't even follow through on Squats usually, I start, realized I moved with my knees and not hips or that I'm not "Sitting back" (whatever that means) and just stop the motion. What angle should I film from?

 

[Avinexus]

My Squat form is terrible, and it's really killing my motivation to go to the gym. I feel like I'm doing everything wrong, I have trouble "leaning back", putting the weight in my heels on the way up, my knees go past my toes, my backs not straight, and sometimes row my knees. This is all with just the bar (30lbs) and the more I work at it to get it better, it just gets worse. Now I often do this thing where I'll start to squat, realize it's wrong, and the straighten back up. Watching videos or reading "tips" on how to better my form do nothing other than show me ANOTHER thing I'm doing wrong. To top it all off, I'm getting knee and back pains that I'm sure are from this.

//vent

I got so frustrated today that I ended up just leaving the gym early. Anyone else have this kind of problem? I have no means to have somebody help my form other than my Dad, who insists that weightlifting is bad for losing weight and that "Squat are one of the worst exercises people do"

You could try box squatting for awhile until you can get your form better.

 

[JB1981]

What should I do with the video? I don't even follow through on Squats usually, I start, realized I moved with my knees and not hips or that I'm not "Sitting back" (whatever that means) and just stop the motion. What angle should I film from?

Complete 3 sets with as much weight as you can handle. Don't get frustrated and quit. Try to film from the side, from behind and on an angle (behind n to the left or right). It is a hard lift to learn at first but with practice and patience you will get there

 

[Petrie]

WB. were you carefully following the thread during the ban lol

I followed the thread a bit less heavily than usual. Also switched over from 5/3/1 BBB to 5/3/1 for Bodybuilding since it seems better for my current mild cut.

Wanted to discuss every detail with you guys but instead just went for it. Felt good.

 

[balddemon]

Went back to the gym to fix my bad day and hit arms with a friend. 1/3rd of the bad things that happened got fixed, and it was a pretty major thing. So yeah. The gym is great.

 

[SeanR1221]

And I'm back!

Will be playing catch up with this thread for a bit!

Yyyeeeeeooooooooooo