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

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I used to be a very skinny guy at 6'0. My goal was from 159 to 176 lbs by 1st of april and now after almost 2 months of training and eating around 3500-4000 cals a day I'm at 174 lbs with a little fat on the lower abs.
Should I keep the same bulking process until april the 1st?
I'm trying to lower my fat intake a bit since I want to see my abs in a couple of months.
 
Ok this is what I look like now. A bit more body fat and a bit bigger legs.

470269_3945144707670_2131556772_o_zps12b70f57.jpg


5ft 9in 170lbs

Also just to add, I used to be the smallest, skinniest kid. Natural transformation yo!
 

NateDrake

Member
I used to be a very skinny guy at 6'0. My goal was from 159 to 176 lbs by 1st of april and now after almost 2 months of training and eating around 3500-4000 cals a day I'm at 174 lbs with a little fat on the lower abs.
Should I keep the same bulking process until april the 1st?
I'm trying to lower my fat intake a bit since I want to see my abs in a couple of months.

What is your daily intake of food to reach those levels of cals? I need to go a similar route as my metabolism is fast. Just wondering what you eat so I can see if it is doable for myself.
 

Setre

Member
Age: 24

Height: 5'10"

Weight: 211

Goal: 190

Current Training Schedule: None

Current Training Equipment Available: None

Comments: Went to the doctor for a physical yesterday and everything was fine except for my cholesterol. They said it was a bit to high and the best way to lower it was to exercise. There's a history of heart attacks and heart disease in my family so it's got me wanting to fix my cholesterol.

Was curious if anyone here works out at the YMCA or do you all go to a gym? Was thinking of joining my local Y because they have an indoor swimming pool and I enjoy swimming.
 
What is your daily intake of food to reach those levels of cals? I need to go a similar route as my metabolism is fast. Just wondering what you eat so I can see if it is doable for myself.
I'm pretty much eating everything I can besides fast food, preferably meat. Oatmeal, milk, quark and banana shake every day and a sandwich here and there. Started to take +1 whey shake when I get up and eat 200g cottage cheese before bed two weeks ago to get some more protein.
 
This is what I have every day, 1200 calories in weight gainer shake + 6 meals + snacks(almonds, fruit and peanut butter sandwich) and its still hard for me to gain weight. Dat dere metabolism
Enjoy it. I sometimes wish I was always built to be lean, but I embrace the fact that I can add mass extremely easily, and still manage to cut down.

Anyway, you guys wanted pics of my recent progress, here's what I've got.
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Me at the end of my cut last summer. ~176 lbs 8-9% BF.

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Went into bulking through the fall, here's me mid bulk (5/3/1 training). About 205 lbs.

Move to me working with my trainer to cut down. All these pics were taking toward the end of my cut, just before Christmas. I'm still about this same size and leanness, just a tad softer. 186 lbs 9-10%.

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picture092-1.jpg

CameraZOOM-20121217223552846-1_zps8ce77401.jpg

CameraZOOM-20121217223622865-1_zps5e8c81c5.jpg

picture136_zps49b0306d-1_zps6cfec334.jpg
 

msdstc

Incredibly Naive
It's probably my favorite workout tool. Between than and Myfitnsspal the OCD in me gets fed and keeps me on track, making the whole thing one big MMO.


Woke up way too early today. Given my schedule for 5/3/1 now (3 day a week) I'm not supposed to workout today, but I'm debating just moving back to my damn 4 day schedule. Thought 3day would make recover easier while cutting, but just leaves me anxious to lift.

It's that or more Skyrim I suppose.

I love it just as a template for what my routine is going to look like. I can really see gains based on performance from looking at my history. So when I get discouraged because I feel like I'm at a stand still, I just take a look back. It's funny how just one more rep can keep you motivated.
 

Petrie

Banned
I love it just as a template for what my routine is going to look like. I can really see gains based on performance from looking at my history. So when I get discouraged because I feel like I'm at a stand still, I just take a look back. It's funny how just one more rep can keep you motivated.

Yep, being able to look back, and also simply see my daily point totals keep creeping up, gives me that little extra oomph.
 

DatDude

Banned
Enjoy it. I sometimes wish I was always built to be lean, but I embrace the fact that I can add mass extremely easily, and still manage to cut down.

Anyway, you guys wanted pics of my recent progress, here's what I've got.

Dam dude. How much you bench, dead lift, and squat.
 
Dam dude. How much you bench, dead lift, and squat.
Not as much as you think. Although I have seen some great strength gains while on this last cut. Haven't done flat, but my incline bench is 315. Squat: 405 (Don't hate. I did not train them normally during this cut, so I do not know standard reps). DL: 485.

These are all calculated though. :| So take them for what you will.

Darth looking good m8. Only crit would be lack of width on the back (could be photo).. plenty of thickness tho. Well done sir.
Nah you're right. Going into this last round of bulking I took note of my biggest weak points. 1. Traps. 2. Lats. They still aren't caught but they are much better than before, it's hard to tell in the pics though.

Last year I had a guy tell me I needed to work my traps. Last week I had a guy tell me my traps were huge (he's a bber too). Feels good.

Also my waist is a little fucked which makes my back look not as wide. Loose skin yadda yadda, also makes it hard to see my obliques at all. But that's getting fixed soon.
 

kylej

Banned
So today I wanted to try going to the gym in the morning just to see how I liked it. It's a whole new group of people, and there was one guy that was just grunting like crazy. I normally don't mind grunts, but this guy took it too far. It made me uncomfortable. It was a mixture of shouting, counting, grunting, moaning, self-coaching, and orgasms. He was basically re-enacting gay porn. Really bizarre.

headphones, brother
 
Also can I just say that it is really starting to wear on me how many people juice. I pretty much have no more bodybuilding friends that don't use, or have no plans to. Everyone has expressed to me that they plan to soon. Even had a guy tell me that I should just start using soon because I'm probably going to hit my limit and based on my current progress I'd see some amazing gains. He even offered to give me his "doctor's" info.

I mean damn. I see why so many people do it. The peer pressure is astronomical. It ain't happening.
 

Dany

Banned
So today I wanted to try going to the gym in the morning just to see how I liked it. It's a whole new group of people, and there was one guy that was just grunting like crazy. I normally don't mind grunts, but this guy took it too far. It made me uncomfortable. It was a mixture of shouting, counting, grunting, moaning, self-coaching, and orgasms. He was basically re-enacting gay porn. Really bizarre.

I've actually never seen that, just a lot of silent gasps for breath.
 
Also can I just say that it is really starting to wear on me how many people juice. I pretty much have no more bodybuilding friends that don't use, or have no plans to. Everyone has expressed to me that they plan to soon. Even had a guy tell me that I should just start using soon because I'm probably going to hit my limit and based on my current progress I'd see some amazing gains. He even offered to give me his "doctor's" info.

I mean damn. I see why so many people do it. The peer pressure is astronomical. It ain't happening.

Natural is the way to go man. You look amazing, you dont want to look like a freak.
 

cdyhybrid

Member
Enjoy it. I sometimes wish I was always built to be lean, but I embrace the fact that I can add mass extremely easily, and still manage to cut down.

Anyway, you guys wanted pics of my recent progress, here's what I've got.

Looking beastly dude.

I do miss being able to eat whatever I want. Damn cut.
 

balddemon

Banned
Also can I just say that it is really starting to wear on me how many people juice. I pretty much have no more bodybuilding friends that don't use, or have no plans to. Everyone has expressed to me that they plan to soon. Even had a guy tell me that I should just start using soon because I'm probably going to hit my limit and based on my current progress I'd see some amazing gains. He even offered to give me his "doctor's" info.

I mean damn. I see why so many people do it. The peer pressure is astronomical. It ain't happening.

if you're trying to compete i feel like you would need to use steroids or some other supplement, at least until you get your pro card. i was talking to one of the guys at my gym who competed and took like 18th overall and while he wouldn't admit outright to using steroids, he said everyone there was on something.

just sayin.
 

JB1981

Member
Darth: you are a monster, mang. Question about your skin - it appears "loose" in places for lack of a better term. Were you fat or heavier before you got so ripped/big?
 
Do pull ups work your pecs? my chest always feel bigger onve I'm done doing pull ups, isn't it more of a back/biceps excercise?

I think the pec is somehow involved in keeping the shoulder blade tight, so they bear some weight while doing pullups. EDIT: For what it's worth, wikipedia: "The pectoralis major is also responsible for keeping the arm attached to the trunk of the body." So i guess it does exert some force to resist your weight when you're hanging.
 

bjb

Banned
Looks like she's doing more than just squats.

Either way I think she looks gross. Muscles / serious definition and veins on girls is not sexy (imo).
 
Looks like she's doing more than just squats.

Either I think she looks gross. Muscles / serious definition and veins on girls is not sexy (imo).

Seems like im part of a minority, i like some decent muscle and vascularity on a girl, without going competition level. I thought fitness gaf was how I could turn to for feels.
 

Noema

Member
Anybody use fitocracy?

I use it. It's pretty polished and I like the way it tracks performance. Yummy, graphs! :)

I love logging each workout while sipping a nice post-workout liter of milk ;)

My only beef with it is that it seems to calculate points only based on weight, without taking a larger context into account: so a 10 squat singles at, say 315lb are worth the same as a 10-rep set at 315lb. And of course we all know which one is more difficult!

In other news, I hurt my left sterno-clavicular joint yesterday doing dips. Fucking dips. They are a great movement but they've always felt so weird on my shoulders and collarbones and finally paid the price yesterday.

It hurt like a motherfucker yesterday and that really bummed me out. It's better today; hopefully it won't impede next weeks training ;_;


swole pics

Damn, you're swole.
 

Noema

Member
Fitness gaf, girls who squat, yes/no?

580572_469908156408474_868994127_n.jpg

Not my type, but I'd bone her until her brains fell out her ears, that's for sure.

There are few things sexier to me than a girl squatting to depth.

Do pull ups work your pecs? my chest always feel bigger onve I'm done doing pull ups, isn't it more of a back/biceps excercise?

Pullups work pretty much every muscle in the upper body: the rhomboidius, the teres major, the serratus groups, and the rotator cuff muscles; that said the pecs don't really contribute to the concentric part of the movement since their work is mostly isometric, as the concentric contraction is carried out by the lats, biceps and posterior deltoids, but the pectoralis major do help hold the scapulas at the bottom of the ROM (from a dead-hang).

The conclusion is that Pullups and chinups are fucking awesome.
 

EviLore

Expansive Ellipses
Staff Member
Thats really the case? :/ huh

Boobies are mostly adipose tissue, and girls naturally have a body fat percentage of about 10% higher than guys, while getting abs requires roughly <10%. Shouldn't go that route for aesthetics I don't think.
 

Imm0rt4l

Member
Also can I just say that it is really starting to wear on me how many people juice. I pretty much have no more bodybuilding friends that don't use, or have no plans to. Everyone has expressed to me that they plan to soon. Even had a guy tell me that I should just start using soon because I'm probably going to hit my limit and based on my current progress I'd see some amazing gains. He even offered to give me his "doctor's" info.

I mean damn. I see why so many people do it. The peer pressure is astronomical. It ain't happening.
Peer pressure and diminishing returns. I have no interest in exogenous hormones because I don't want gains that I can't maintain naturally. Im also big enough that a cycle of dbol or whatever would make me much bigger than I'd like to be. I already get accused.of being on the bike, I don't want to look that juicy.
 

Banglish

Member

Dem legs. But needs more hip and booty (imo).

Clearly the winner:
ADd7CW1.gif

Mhmm.

Anyway, I have a few questions. Right now I'm doing starting strength and tracking everything on bb.com
1. I'm a beginner, should I be squatting my ass as low to the ground as possible?
2. I really want to eat more so I can gain weight, but I don't know how much to eat or of what. I don't eat unhealthy. I'm just assuming I'm not eating enough good stuff. I believe I need to learn how to break everything down into macro-nutrients, figure out how much protein, cholesterol, and fats I need, but I have not a clue how to do it. How should I go about this?
3. How is my deadlift form? Tips?
http://www.youtube.com/watch?v=ffGXpelTmCc
My toes came off the ground a bit for the second lift.. I'll be getting some chucks soon.
 

Haxxor

Member
So I just started doing 531 with BB template and noticed I can't do bb curls (preachers are ok and db are impossible) because some weird "pain" where the forearm connects with the upper arm/elbow.

I can do like 4-6 curls, but for every curl i feel like something is inflating on a specifik spot, and it comes to a point where it really hurts and I must take a break for the pain/spot to "deflate".

I did notice that if i change the angle of my hand/elbow that the "inflating" doesn't pain or hinder me as much.

So anyone got any ideas or tips on what's going on and what I could do about it?

I do not have big arms or bulging veins, but it looks like the pain is originating from a spot where the veins meet from my forearm.

And on another note, Darth - damn you look mighty impressive!
 

Ravidrath

Member
Went to the LA Fitness Expo today, which was OK.

Was hoping to get a bunch of free stuff, but I didn't see a lot being given out, and the lines for the booths that did have samples were {too weak to be worthwhile}.

I did get some pictures with some pros, though, which was cool. Steve Cook, in particular, was really friendly and cool and took the time to ask about my workouts, etc.

Didn't get to talk to Hidetada Yamagishi, though. :\
 

Noema

Member
1. I'm a beginner, should I be squatting my ass as low to the ground as possible?

Yes. Your hips should at least go below your knees. Don't do partial squats. Please post a video so we can check your form.


2. I really want to eat more so I can gain weight, but I don't know how much to eat or of what. I don't eat unhealthy. I'm just assuming I'm not eating enough good stuff. I believe I need to learn how to break everything down into macro-nutrients, figure out how much protein, cholesterol, and fats I need, but I have not a clue how to do it. How should I go about this?

Judging from your video, you are really thin, and really young. Just eat whole foods (beef, fish, chicken, eggs, milk, potatoes, sweet potatoes) and if possible add a protein shake here and there. But you have to understand that if you want to be strong, you gotta gain weight, and you gotta eat, eat, eat.


First of all, you are deadlifting 65lb. And the issue here is that the bar is too low, which makes it harder too set up. I honestly don't see any reason for any adult male under the age of 80 to start their deadlift with anything less than 135lb. So load up a 45lb plate on each side next time, and the bar will be at the proper height.

Secondly, there are several cues you should keep in mind when deadlifting:

1) The bar should be on top of the middle of the foot when you pull. That's because the bar should travel on a vertical path over your center of gravity. And by middle of the foot, I mean the actual middle of your foot, from the heel to the tip of your toes.

2) Your shins should be in contact with the bar before the pull: if you positioned yourself properly according to 1), your shins should touch the bar after you lean over to grab the barbell.

3) The bar should be behind your scapulas. And during the pull, the bar should be in contact with your legs at all times. You will probably have to consciously shove the bar towards you using your lats. Yes, the bar will scrape your shins.

sd4Ch.jpg


4) You should be in lumbar extension, which you are doing, but you are doing it by trying to keep your back vertical, which is bad. And the reason it's bad is because it shortens your hamstrings, which in turn results in less ability for the hamstrings to contract. This is not a problem now, but it will be a problem when the weights get heavy, trust me.

Lumbar extension should be achieved by trying to simultaneously raise your chest and your butt. This is very important, and takes some effort, because your hamstrings will conspire to pull your butt down, which in turn will make you lose lumbar extension. Raise your chest and raise your butt. Your hamstrings should feel really tense, not loose. (Image from 70sbig.com):

Lh1J5.png


5) When lowering the bar, you shouldn't unlock your knees until the bar has traveled below your knees. Otherwise, your legs will get in the way. You should lower the back by first unlocking your hips, shoving your butt back, and then unlocking your knees AFTER the bar is low enough so that they don't get in the way.

6) Ditch the gloves. . Yes, you will get calluses. ;)

7) Ditch the marchmallow running shoes. Get some Chucks. Heck, it's better to deadlift barefoot than it is to deadlift wearing running shoes.

If you are really interested in lifting, you should buy this and this, ASAP.
 

bjb

Banned
I'll never understand the glove hate here on GAF. Plenty of people (including professionals) use them. As long as you can achieve a solid grip (they're not too loose), then you avoid most calluses.
 

Noema

Member
I'll never understand the glove hate here on GAF. Plenty of people (including professionals) use them. As long as you can achieve a solid grip (they're not too loose), then you avoid most calluses.

Because they are an unnecessary piece of cloth that makes the bar harder to grip. And calluses are perfectly manageable if one knows how to grip the bar.

And that's all I'm going to say on the topic.
 
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