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[L0st Id3ntity]

Another squat story:

I was squatting 131kg while another dude with a similar body to mine was half squatting the empty bar. WIth a hint of a smirk he asked me during my rest why bother lifting that heavy, he was polite so I refrained from a mock response, I told him I want to get stronger, then explained how the squat is a compound movement not just a leg exercise as he was implying.

He had a puzzled look then said good luck and went to do empty bar romanian deadlifts.

My squat isn't even intermediate level but where I come from (no sports/fitness culture and highest obesity ratio in the world) I'm the hulk lol.

 

[TheDarkStark]

Can you link me to the research that says that?

I'm eating about 70g a day in fat because my carbs are at 25g (all from vegetables).

I'm at work right now but if you're only eating 25g of carbs then you're fine. Your body prioritizes Carbs > Fats > Protein for energy consumption, since you're clearly not getting enough carbs your body will burn the fat for energy.

 

[Schuhu]

gotta eat big to get big

Time to cut

 

[SeanR1221]

I'm at work right now but if you're only eating 25g of carbs then you're fine. Your body prioritizes Carbs > Fats > Protein for energy consumption, since you're clearly not getting enough carbs your body will burn the fat for energy.

Ah ok good.

My beta alanine and citrulline came in today. Excited to start.

 

[sweetvar26]

I had two days off on Thursday and Friday. I did quite some heavy lifting on Saturday and Sunday.

Thinking of taking off today. Should I do some cardio or would that make my body not to rest?

 

[Petrie]

Time to cut

Because he has some bodyfat?

That's how you get big kids. If you're trying to put on muscle and not gain fat, you're going to do 10x the work. Let's be efficient here!

 

[SeanR1221]

Because he has some bodyfat?

That's how you get big kids. If you're trying to put on muscle and not gain fat, you're going to do 10x the work. Let's be efficient here!

Just noticed that post above mine. Incredibly rude, especially to a guy who knows his shit.

 

[Silphonica]

I've got my dirty bulk on, haven't ate much today except from some chicken and some milk, taking one session out to recover my arms which feel fucked. So I've ordered in some kebab meat, chicken wings, fries, onion rings, pakoras and a side tub of spaghetti carbonara.

Shit is so unhealthy and I shouldn't be eating it, but it has to be done.

 

[HisshouBuraiKen]

DarthWufei: What do you do for cutting, diet and routine-wise? I'm planning on sticking with my last round of 5/3/1 and just keeping the weights as-is while doing keto at around a 500-700 calorie deficit.

 

[despire]

Shit is so unhealthy and I shouldn't be eating it, but it has to be done.

Why? Can't you gain on a clean bulk? I dirty bulked last spring/summer and it was the stupidest thing I've ever done in my lifting career.

I just posted this a few days ago but I guess I'll post it again:
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

 

[SeanR1221]

Why? Can't you gain on a clean bulk? I dirty bulked last spring/summer and it was the stupidest thing I've ever done in my lifting career.

I just posted this a few days ago but I guess I'll post it again:
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

I'm clean bulking (with the dirtiest thing I'm eating being 2 slices of bacon in the morning).

The craziest thing to me is I'm gaining weight on a 2000 calorie diet. My bmr must be fucked.

 

[Silphonica]

Why? Can't you gain on a clean bulk? I dirty bulked last spring/summer and it was the stupidest thing I've ever done in my lifting career.

I just posted this a few days ago but I guess I'll post it again:
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

Normally I eat clean, i just mean today lol cos ive went all day without eating.

 

[TheDarkStark]

I have to give you guys props for recommending almond milk, that shit is delicious.

My new PWO shake is amazing:

1 Cup Vanilla Almond Milk
1 Fat-Free Strawberry Greek Yogurt
1 Banana
1/4 cup of Raw Oats
3 Ice Cubes
5g Creatine Mono-Hydrate
1 scoop of Glyco-Maize http://www.bodybuilding.com/store/opt/glycomaize.html
2 Scoops of Protein (currently Syntha-6 Vanilla Ice Cream)

920 calories: 122 Carbs, 62g Protein, 19g Fat

Mmmmmmmm.....

 

[oxrock]

Guys I need diet advice!

My circumstances:
I'm 6'2" and 300 lbs. Yes, I'm overweight, but I'm also extremely muscular (bench 305, do pullups, etc) and I really don't want to lose my muscle while shedding this fat. I'm also a bit unbalanced and would like to continue building on my squat and deadlift #'s while dropping this weight. I know I need a high protein diet to continue building but I don't really know where my calories should be if I don't want to completely inhibit muscle growth while dropping the weight. I plan on dropping my weightlifting sessions to 2x a week cause I know my recovery will be slower.

 

[Poindexter]

Guys I need diet advice!

My circumstances:
I'm 6'2" and 300 lbs. Yes, I'm overweight, but I'm also extremely muscular (bench 305, do pullups, etc) and I really don't want to lose my muscle while shedding this fat. I'm also a bit unbalanced and would like to continue building on my squat and deadlift #'s while dropping this weight. I know I need a high protein diet to continue building but I don't really know where my calories should be if I don't want to completely inhibit muscle growth while dropping the weight. I plan on dropping my weightlifting sessions to 2x a week cause I know my recovery will be slower.

You don't need to really sacrifice muscle to lose weight. I dropped 90 lbs in a year. I was about as overweight as you (6', 290 lbs) and my lifts have gone up. Lower your caloric intake slowly, keep lifting heavy and often (don't drop your sessions IMO) and eat a lot of protein. The first few months of weight loss for you will be insane. Your body WANTS to get rid of that fat.

 

[oxrock]

You don't need to really sacrifice muscle to lose weight. I dropped 90 lbs in a year. I was about as overweight as you (6', 290 lbs) and my lifts have gone up. Lower your caloric intake slowly, keep lifting heavy and often (don't drop your sessions IMO) and eat a lot of protein. The first few months of weight loss for you will be insane. Your body WANTS to get rid of that fat.

Well I actually started at 400lbs like 2 years ago. I got down to 270 and have gone up 30 over the holidays. I think my days of easy weightloss are over. Thanks for the input though and I anxiously await more words of wisdom.

 

[TheDarkStark]

You don't need to really sacrifice muscle to lose weight. I dropped 90 lbs in a year. I was about as overweight as you (6', 290 lbs) and my lifts have gone up. Lower your caloric intake slowly, keep lifting heavy and often (don't drop your sessions IMO) and eat a lot of protein. The first few months of weight loss for you will be insane. Your body WANTS to get rid of that fat.

This. Lift 3-4 days a week just drop your calories and keep your protein intake up.

 

[sphinx]

Why? Can't you gain on a clean bulk? I dirty bulked last spring/summer and it was the stupidest thing I've ever done in my lifting career.

I just posted this a few days ago but I guess I'll post it again:
http://www.t-nation.com/portal_includes/articles/2006/06-154-training.html

great read, thanks for posting.

 

[Servbot24]

I've started bulking (first time taking fitness seriously enough to do phases), and my diet consists of Oatmeal, 2 30g protein shakes w/ 2 raw eggs each (eggs only on lifting days), can of tuna on lifting days, almonds, fiber cereal, cottage cheese, as well as multivitamins, fish oil pills, coral calcium pills and pre-workout supplements. If all of that leaves me still hungry at night I'll have another bowl of oatmeal.

Missing anything essential?

 

[kylej]

Time to cut

let's see some shirtless pics

 

[Petrie]

I've started bulking (first time taking fitness seriously enough to do phases), and my diet consists of Oatmeal, 2 30g protein shakes w/ 2 raw eggs each (eggs only on lifting days), can of tuna on lifting days, almonds, fiber cereal, cottage cheese, as well as multivitamins, fish oil pills, coral calcium pills and pre-workout supplements. If all of that leaves me still hungry at night I'll have another bowl of oatmeal.

Missing anything essential?

More real food. Cereal, oatmeal and shakes aren't a replacement for beef, pork, chicken, fish, etc.

What you're eating isn't a proper "bulk", you need food.

 

[agrajag]

More real food. Cereal, oatmeal and shakes aren't a replacement for beef, pork, chicken, fish, etc.

What you're eating isn't a proper "bulk", you need food.

especially since beef, pork, chicken and fish taste so good!

 

[Servbot24]

Haha, that's what I kinda figured. I'm so lazy when it comes to cooking.

 

[SeanR1221]

Lunch was so good today. Made a three egg omelet with diced cucumbers, salmon and a slice of cheese. I need to start making that more often.

I'm also going back to grilling today. Screw this cold weather. Gonna throw a bunch of chicken on there.

 

[Cudder]

Might've been talked about before, but do any of you guys watch Elliot Hulse's (strengthcamp) videos on YouTube? I love the way this dude talks, he seems knowledgeable on a lot of different things, definitely one of the better people on YT talking about lifting.

Here's his YouTube channel, watch his videos if you haven't already.

 

[HarryHengst]

I've started bulking (first time taking fitness seriously enough to do phases), and my diet consists of Oatmeal, 2 30g protein shakes w/ 2 raw eggs each (eggs only on lifting days), can of tuna on lifting days, almonds, fiber cereal, cottage cheese, as well as multivitamins, fish oil pills, coral calcium pills and pre-workout supplements. If all of that leaves me still hungry at night I'll have another bowl of oatmeal.

Missing anything essential?

What are you having for lunch and dinner?

 

[throwawayname]

Might've been talked about before, but do any of you guys watch Elliot Hulse's (strengthcamp) videos on YouTube? I love the way this dude talks, he seems knowledgeable on a lot of different things, definitely one of the better people on YT talking about lifting.

Here's his YouTube channel, watch his videos if you haven't already.

Yeah that guy is great. Helped me with a couple of problems.

 

[JB1981]

Hurt myself again today. I think it's time to go to a good Orthopedic. I'm depressed

 

[NomarTyme]

Hurt myself again today. I think it's time to go to a good Orthopedic. I'm depressed

Ohhh sorry man.

 

[Petrie]

What are you having for lunch and dinner?

Awesome. This response wins.

He's right though, what you're eating sounds like 1 meal on a bulk.

 

[derwalde]

let's see some shirtless pics

because he got a point? why do people who doenst even have the discipline to bulk clean think theyll have the discipline to cut? yay its so easy to stuff your face but no, its not that easy to have a good (meaning you wont lose all your hard build mass) cut to about 8-10% BF. this isnt adressed to anyone in person btw, just my 2 cents.

 

[kylej]

because he got a point? why do people who doenst even have the discipline to bulk clean think theyll have the discipline to cut? yay its so easy to stuff your face but no, its not that easy to have a good (meaning you wont lose all your hard build mass) cut to about 8-10% BF. this isnt adressed to anyone in person btw, just my 2 cents.

why do you think he lacks the discipline to do a "clean" bulk? that's pretty insulting. he's natty, bulking, and doing exactly what he wants to do. put down the Men's Health and go lift some weights.

 

[derwalde]

why do you think he lacks the discipline to do a "clean" bulk? that's pretty insulting. he's natty, bulking, and doing exactly what he wants to do. put down the Men's Health and go lift some weights.

as i sayed, i dont meant him in person. i just dont get this mindset "yay im bulking, lets eat a shitton of crap, its okay... im bulking, im bulking" and later on "ill cut like its a cakewalk". but this are different viewpoints. he said often enough that he wanted to be big and yeah, he got big - from a bodybuilding point of view too big for my taste. but again, thats just me. at the end of day he seems happy with his progress and thats what counts.

 

[kylej]

i just dont get this mindset "yay im bulking, lets eat a shitton of crap, its okay... im bulking, im bulking" and later on "ill cut like its a cakewalk". but this are different viewpoints.

nobody has the mindset that cutting to 8-10% bodyfat is easy

 

[Servbot24]

What are you having for lunch and dinner?

That's what I eat all day. I take it it's not enough, lol. I hate feeling fat so I guess I'm resistant to eating a whole lot.

 

[sphinx]

About the pic thing, I will chime in and say that this thread was way friendlier in regards to pictures back in summer.

Darth, Alien, Falling edge and others would post progress and everybody were friends and even (WAY, WAY, WAY... ) less experienced guys like me would get a "keep at it" pat in the shoulder every now and then.

the last time I said something nice (and warranted, not out of courtesy) to someone, it was quickly followed by a bitch comment from some butthurt.

that picture of FE, when he posted it he got advice from regulars to cut, I see no problem in that. That fact that people are now searching it with clear intentions to mock is a problem though.

so not only is this place a lot more apathetic towards showing progress in general (which I see as a bad thing but whatever) but even guys that are enthusiastic and always trying to keep this a nice place by giving advice and being friendly are getting mocked. That's very wrong.

 

[yankeeforever2]

Fuck can't get my bodyfat below 16%.
No six pack, but I don't have a spare tire anymore.

 

[Noema]

Guys I need diet advice!

My circumstances:
I'm 6'2" and 300 lbs. Yes, I'm overweight, but I'm also extremely muscular (bench 305, do pullups, etc) and I really don't want to lose my muscle while shedding this fat. I'm also a bit unbalanced and would like to continue building on my squat and deadlift #'s while dropping this weight. I know I need a high protein diet to continue building but I don't really know where my calories should be if I don't want to completely inhibit muscle growth while dropping the weight. I plan on dropping my weightlifting sessions to 2x a week cause I know my recovery will be slower.

I do not claim to know anything about nutrition, so I'll redirect you to this forum instead.

You can ask Jordan directly, and he's pretty knowledgeable on these matters.

 

[balddemon]

"everyone is fat and needs to cut until they have a six pack"
-one of my co workers

this is the same guy that told me I'm not getting big because I'm not in the gym every day. I tried to explain to him that everyone has different goals but he wouldn't accept that. keep in mind this guy is like 5'4", 115lbs and he's calling me small at 6' 185. Which I am but I lol'd at him

 

[Noema]

"everyone is fat and needs to cut until they have a six pack"
-one of my co workers

this is the same guy that told me I'm not getting big because I'm not in the gym every day. I tried to explain to him that everyone has different goals but he wouldn't accept that. keep in mind this guy is like 5'4", 115lbs and he's calling me small at 6' 185. Which I am but I lol'd at him

Retort with "Everyone is weak until they can squat 4 plates and deaflift 5".

 

[Tha Robbertster]

So I'm going to start going to gym in February and I'm planning on starting with the full body routine the OP suggested for beginners to gain some strength. It looks like a good workout, but from what I read, it doesn't seem like it'll take long to complete the full routine. Maybe around half an hour or so. Is that about right?

If so, what else do you guys suggest to do? I'm planning on running the treadmill so regain my stamina and lose some fat but apart from that, I'm not yet sure what else I'll do.

 

[SeanR1221]

So I'm going to start going to gym in February and I'm planning on starting with the full body routine the OP suggested for beginners to gain some strength. It looks like a good workout, but from what I read, it doesn't seem like it'll take long to complete the full routine. Maybe around half an hour or so. Is that about right?

If so, what else do you guys suggest to do? I'm planning on running the treadmill so regain my stamina and lose some fat but apart from that, I'm not yet sure what else I'll do.

Honestly, just stick to the routine for now. Yes, you'll be out of there quickly, but who cares, you're just beginning. As you get into really heavy lifts, your squats alone could take 30 minutes between warmups and rests between the 5 sets.

 

[Noema]

So I'm going to start going to gym in February and I'm planning on starting with the full body routine the OP suggested for beginners to gain some strength. It looks like a good workout, but from what I read, it doesn't seem like it'll take long to complete the full routine. Maybe around half an hour or so. Is that about right?

If so, what else do you guys suggest to do? I'm planning on running the treadmill so regain my stamina and lose some fat but apart from that, I'm not yet sure what else I'll do.

Here's the thing with Starting Strength (which is the beginners routine in the OP): it is a very simple routine, and therefore, it's very easy to underestimate.

Yes, at the beginning, when the weights are low, it'll take about half an hour. It'll be ridiculously easy. You might think "that's it?".

But remember that the program is a linear progression. Unlike most people who walk into to gyms with no clear goals (not even short term goals), you have a progressive goal for every workout: You are adding weight to the bar on every session. Which means you'll be adding 15lb to your squat a week, at a minimum. .

So say that you do your first SS workout with a 135lb squat, a 115lb bench and a 135lb deadlift. In 6 weeks you'll be squatting 225lb (maybe more), benching about 165lb, and deadlifting at least 200lb. So your rest periods will have to increase accordingly.

For many of us, it gets to a point where 5-7 minute rest periods are necessary just to go through the second and third squat sets. And the lifts start to get really heavy, and after you are done for the day you'll be glad that you are only doing 3 exercises per session because you'll be roasted just from the squat. At the end of my linear progression squats alone took me about 35-40 minutes (including warm-ups) because I needed 8 minutes of rest before the final set.

And just stick to the lifts. The program is very specific. Do not add anything to it; make sure to eat.

 

[Pavaloo]

So I'm going to start going to gym in February and I'm planning on starting with the full body routine the OP suggested for beginners to gain some strength. It looks like a good workout, but from what I read, it doesn't seem like it'll take long to complete the full routine. Maybe around half an hour or so. Is that about right?

If so, what else do you guys suggest to do? I'm planning on running the treadmill so regain my stamina and lose some fat but apart from that, I'm not yet sure what else I'll do.

Just stick to it. It'll make you very efficient at working out up to 45 minutes. Later on when your weight is up on lifts it'll take you much longer. Every now and then when I can squeeze my routine into maybe 45 mins - an hour these days I'm pretty stoked.

Sure it's just 30-45 minutes, but it's 30-45 minutes spent working hard.

Edit: super beaten^

 

[Tha Robbertster]

Here's the thing with Starting Strength (which is the beginners routine in the OP): it is a very simple routine, and therefore, it's very easy to underestimate.

Yes, at the beginning, when the weights are low, it'll take about half an hour. It'll be ridiculously easy. You might think "that's it?".

But remember that the program is a linear progression. Unlike most people who walk up to gyms with no clear goals (not even short term goals), you have a progressive goal for every workout: You are adding weight to the bar on every session. Which means you'll be adding 15lb to your squat a week, at a minimum. .

So say that you do your first SS workout with a 135lb squat, a 115lb bench and a 135lb deadlift. In 6 weeks you'll be squatting 225lb (maybe more), benching about 165lb, and deadlifting about 200lb. So your rest periods will have to increase accordingly.

For many of us, it gets to a point where 5-7 minute rest periods are necessary just to go through the second and third squat sets. And the lifts start to get really heavy, and after you are done for the day you'll be glad that you are only doing 3 exercises per session because you'll be roasted just from the squat. At the end of my linear progression squats alone took me about 35-40 minutes (including warm-ups) because I needed 8 minutes of rest before the final set.

And just stick to the lifts. The program is very specific. Do not add anything to it; make sure to eat.

The thing is that it takes about 15 minutes to get to my gym on bike, so in the beginning, my traveling time is going to be the same as my workout time. I was thinking about spending 1-1,5 hours at the gym each session. You're advising against running the treadmill? I really enjoy running and reaching my limits doing so, so it'd really be a shame if doing both the beginners routine and running is counterproductive.

 

[balddemon]

The thing is that it takes about 15 minutes to get to my gym on bike, so in the beginning, my traveling time is going to be the same as my workout time. I was thinking about spending 1-1,5 hours at the gym each session. You're advising against running the treadmill? I really enjoy running and reaching my limits doing so, so it'd really be a shame if doing both the beginners routine and running is counterproductive.

as long as you do cardio on off days or after you lift, you'll be fine. but yes it's counterproductive. just use your bike ride there and back as the cardio, it's all you need anyways, at least at this point in your training.

 

[JB1981]

The thing is that it takes about 15 minutes to get to my gym on bike, so in the beginning, my traveling time is going to be the same as my workout time. I was thinking about spending 1-1,5 hours at the gym each session. You're advising against running the treadmill? I really enjoy running and reaching my limits doing so, so it'd really be a shame if doing both the beginners routine and running is counterproductive.

Cardio will interfere with your recovery. Remember the squat is the basis of the program. Cardio has been left out for good reason. For most novice lifters it will interfere with their training. If you want to do cardio do it Sat morning but only do something that lasts about 6-8 min. A hard Hiit workout for 6-8 min should be good

 

[Mully]

The Most Unhealthy Day of My Life, January 20, 2013:

12AM
- Close the bar and begin cleaning up catering hall and setting up for Stamp Show.

3:30AM
- Close up the hall and drive to Taco Bell to eat a Steak Quesedilla, 2 Doritos Locos Tacos, and a Volcano Taco.

4AM
- Arrive home and try to fall asleep until 6AM.

7AM
- Give up trying to fall asleep and get ready for flag football game at 8AM. Drink a preworkout to keep myself awake.

9AM
- Lose game. Drive home. Finally sleep until 2PM,

2PM
- Chest day. Bench, BBB, skip second assistance. Another preworkout taken.

4PM
- Go to work, breakdown stampshow, set up for old people's dance.

6PM
- Buffalo Chicken Pizza with Bacon Slice and Football.

9PM
- Laugh at Tom Brady and drink 4LOKO knockoffs with friends. Also eat Wendy's. 2 Jr. Bacon Cheeseburgers, 1 Chicken Sandwich, and 4 Chicken Nuggets.

5AM
- Finally fall asleep after a Joose, Steel Reserve, and a really bad mixed drink.

7AM
- Wake up, surprised I'm not drunk or hungover. Drive home.

This is how you fuck over your body. I feel so sluggish and lethargic today. I can't believe that happened.

 

[Bam Bam Baklava]

Doing cardio and strength together is impossible for me. Takes too much energy and recovery time is lengthened.

 

[balddemon]

Starting Strength: good for girl wanting to get, for lack of a better word, toned?