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[RumblingRosco]

I'm currently trying to cut weight. Here are things I buy and eat.

Eggs
Bacon
Tuna
Chicken
Chicken sausages
Chicken burgers
Turkey Burgers
Salmon
Salmon Burgers
Pork
Steak
Asparagus
Spinach
Green Beans
Broccoli
Lettuce
Cheese
Strawberries
Blue Berries
Whey powder

That's pretty much what my diet consists of during the week.

No nuts or avacado? FOR SHAME!

I'm finally keeping up with my lifting routine, which means I'm back into bulking for a while. I love bulking. I try to eat "clean" but along the way treat myself to some completely random shit food just for the extra calories; I'm currently enjoying these terrible-for-you-but-people-think-they're-healthy BelVita cookie things. I can't believe anyone out there would really consider this a breakfast food... this shit is delicious, but it's basically just free carbs for me. Dunk these damn things in vanilla yogurt and you have yourself a dessert!

 

[CrankyJay]

The head position is opposite of what Rip says. Eyes low, not high

I noticed that. But I just reread Rip after watching the videos and he said you could look up but most people prefer down as looking up affects hip drive. He bets 20 bucks on it!



I also noticed the guy in the video did not have straight forearms, wrists were bent.

 

[SeanR1221]

Head position is not that important. EFTS guys also have you pushing your elbows in (forward) and rip has you pushing your elbows back, among other differences.

Rip is great for beginners, but he's not the final authority. It all depends on what you want and where you are in your training.


Lol, looks like you raided my fridge/freezer.

*high five*

Those squat videos you posted were also super helpful. Thanks man.

No nuts or avacado? FOR SHAME!

I'm finally keeping up with my lifting routine, which means I'm back into bulking for a while. I love bulking. I try to eat "clean" but along the way treat myself to some completely random shit food just for the extra calories; I'm currently enjoying these terrible-for-you-but-people-think-they're-healthy BelVita cookie things. I can't believe anyone out there would really consider this a breakfast food... this shit is delicious, but it's basically just free carbs for me. Dunk these damn things in vanilla yogurt and you have yourself a dessert!

Well since I'm cutting I've held back on nuts. Trust me, I love tree nuts and peanut butter. I'm going to cut until the fall, then try a bulk and see how high my lifts can go.

 

[FleckSplat]

What was your squat pr? I'm more interested in that. Grats regardless.

Late response, but it was 8 reps at 240 lbs.

 

[Mr.City]

Basically, eat 150g+ protein per day (30g per meal with fats and carbs), EAT EAT EAT (I weight 146 lb), 3 days of weight training and muscle exercises for an hour per week, 3 days of HIIT cardio. I can't even remember half the exercises he makes me do, but they seem to be targeting many different muscle groups. He says everyone is sore for their first 1-3 weeks, just fight through it, and rest on off days. As for diet, more specifically he said go 14 days with only leans/greens, 15th day cheat (eat whatever you want), then after that go every 4 days leans/greens and every 5th day cheat. He's the one that told me HGH is at it's peak from 10 pm to 2 AM so sleep at 10 PM for max results.

As far as soreness goes, like I said earlier he said everyone is sore starting out and that I should take a supplement (that he provides), a protein shake, and a meal within 10 minutes of working out to minimize soreness. The one thing we really haven't touched on much is stretching, all I really do before we get into the tough stuff is roll out my quads, kick my legs, and arm circles. Didn't stretch post-workout on Wednesday, so I think that may help me a lot.

Edit: so OP says

Sounds like what I'm going through. Pretty extreme tightness/stiffness that is probably related to me being a lazy bastard for a good part of my teenage life. I went from doing absolutely nothing (no cardio, no weights, mild walking up and down hills) to pretty intense (to me at least) back to back workouts (Tuesday and Wednesday).

Edit: Think I've got my diet down, and like others have said think I'm going to cut the HIIT since I want to grow first.

There are problems here, such as going from no activity to balls out in a short amount of time. Also, the 3 days of weight and 3 days is HIIT, with the weight training days most likely being loads of isolation exercises that you can't remember.

As for diet, more specifically he said go 14 days with only leans/greens, 15th day cheat (eat whatever you want), then after that go every 4 days leans/greens and every 5th day cheat. He's the one that told me HGH is at it's peak from 10 pm to 2 AM so sleep at 10 PM for max results.

This is oddly specific and most likely wrong. If you're underweight, why the fuck are you doing leans and greens? Why so much cardio if you're underweight as well?

I see what you're saying. I upped my cardio to 20 miles of running a week, I used to slack on it pretty bad.


Any way you could elaborate on sensibly? I mean, it has to be more than just eating egg whites and brown rice instead of kfc.

This is dumb. You're cutting in a hurry and want the short cuts now. You posted when you said you needed to cut hard right away and you're doing it now by asking what the magical fat burning foods are. Reread the OP, develop a sensible diet with a moderate caloric deficit, and stop going to extremes.

 

[Anbokr]

This is oddly specific and most likely wrong. If you're underweight, why the fuck are you doing leans and greens? Why so much cardio if you're underweight as well?

After reading the OP, I'm still a bit confused as to what exactly I'm supposed to be eating. I'm downing a crap ton of food 5 times a day (4 eggs + 4 bacon, chicken breast + salad, can of tuna + nuts, etc...). Should I be throwing in junk or "bad" carbs just to gain weight/bulk up? Or is that counter-intuitive?

Good sources of carbs: green vegetables, other vegetables, fruits (especially berries), brown rice, oats, whole weat bread
Not-so-good sources of carbs: white bread, cookies, processed sugary food
Good sources of fat: fish, olive oil, nuts, omega-3 (see below) and omega-6 fatty acids
Not-so-good sources of fat: trans fats (deep fried stuff, margarine)

I guess I'm partly ignoring his leans/greens diet as I'm eating all the highlighted, minus fruit.

 

[youngplaya21]

After reading the OP, I'm still a bit confused as to what exactly I'm supposed to be eating. I'm downing a crap ton of food 5 times a day (4 eggs + 4 bacon, chicken breast + salad, can of tuna + nuts, etc...). Should I be throwing in junk or "bad" carbs just to gain weight/bulk up? Or is that counter-intuitive?

How many calories, carbs, fats, and protein are you eating a day. That'll help determine what you need to do. And if you haven't been counting your calories and all of that, I don't see this ending well.

 

[FallingEdge]

After reading the OP, I'm still a bit confused as to what exactly I'm supposed to be eating. I'm downing a crap ton of food 5 times a day (4 eggs + 4 bacon, chicken breast + salad, can of tuna + nuts, etc...). Should I be throwing in junk or "bad" carbs just to gain weight/bulk up? Or is that counter-intuitive?

It really depends. If you don't mind putting on some fat, then go for it. I enjoy eating so when I was bulking, I just ate what I want. Still hit my macros but enjoyed a burger or two. A lot haha.

 

[Mr.City]

After reading the OP, I'm still a bit confused as to what exactly I'm supposed to be eating. I'm downing a crap ton of food 5 times a day (4 eggs + 4 bacon, chicken breast + salad, can of tuna + nuts, etc...). Should I be throwing in junk or "bad" carbs just to gain weight/bulk up? Or is that counter-intuitive?



I guess I'm partly ignoring his leans/greens diet as I'm eating all the highlighted, minus fruit.

http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/muscle-growth-and-pos-workout-nutrition.html

Here's your homework.

Also, I'd like to point that I don't like the type of model that many PTs operate off of, namely the one where they given out the information without backing it up with credible sources.

 

[Anbokr]

How many calories, carbs, fats, and protein are you eating a day. That'll help determine what you need to do. And if you haven't been counting your calories and all of that, I don't see this ending well.

I've been counting my protein and fat (getting more than enough), I've skimped on counting calories, as I've assumed that I'm eating soooo much that it has to be enough to gain some muscle.

Edit: wow those links go against quite a few things I've been told. So I guess I need to throw more high GI carbs in my diet (after training he says) and drink more water. I think my fats and proteins are about right. I'll have to start estimating calories though, man this is more work outside of the gym haha.

 

[youngplaya21]

I've been counting my protein and fat (getting more than enough), I've skimped on counting calories, as I've assumed that I'm eating soooo much that it has to be enough to gain some muscle.

Edit: wow those links go against quite a few things I've been told. So I guess I need to throw more high GI carbs in my diet (after training he says) and drink more water. I think my fats and proteins are about right. I'll have to start estimating calories though, man this is more work outside of the gym haha.

Your edit is pretty much right on the money if you ask me. Just make sure your calories and carbs are in order

 

[Petrie]

I've been counting my protein and fat (getting more than enough), I've skimped on counting calories, as I've assumed that I'm eating soooo much that it has to be enough to gain some muscle.

Edit: wow those links go against quite a few things I've been told. So I guess I need to throw more high GI carbs in my diet (after training he says) and drink more water. I think my fats and proteins are about right. I'll have to start estimating calories though, man this is more work outside of the gym haha.

Be careful simply estimating in the beginning. Most people simply do not know what amounts of food actually look like.

 

[agrajag]

I've been trying to bulk. After working out for about two months, I've gained about 7 lbs. Trying for a real clean bulk. Didn't gain much fat either, I think my body fat % is about the same, just looks-wise.


Do you guys recommend getting chuck taylors if I'm going to start doing squats and deadlifts?

 

[Brolic Gaoler]

I've been trying to bulk. After working out for about two months, I've gained about 7 lbs. Trying for a real clean bulk. Didn't gain much fat either, I think my body fat % is about the same, just looks-wise.


Do you guys recommend getting chuck taylors if I'm going to start doing squats and deadlifts?

Those are fine, or any other minimal soled shoe. I do it in Vibrams, you could also go barefoot.

 

[agrajag]

Those are fine, or any other minimal soled shoe. I do it in Vibrams, you could also go barefoot.

Are those really comfortable? They look like they are. I've seen some guys wear those at the gym.

 

[Brolic Gaoler]

Are those really comfortable? They look like they are. I've seen some guys wear those at the gym.

They are, but there is a long adjustment period, especially if you want to run in them.

 

[agrajag]

They are, but there is a long adjustment period, especially if you want to run in them.

I do ten minutes of cardio on the elliptical before each workout, do you think that would be a problem?

 

[Brolic Gaoler]

http://www.flexcart.com/members/elitefts/default.asp?cid=481

Elite FTS is having a sale on wraps and such. Thinking of getting some elbow/knee sleeves (not the super heavy ones, just the "heavy" ones) but I'm clueless on how to actually size these. I would guess measure at the top of your knee/elbow area. The sizing chart is greek to me.

I do ten minutes of cardio on the elliptical before each workout, do you think that would be a problem?

No, since there's no impact. You would probably be better of getting chucks to be honest though. If you only want shoes to lift in.

 

[agrajag]

Yeah, they're probably a lot cheaper too, right?

 

[deadbeef]

Yeah, they're probably a lot cheaper too, right?

Not that cheap really, they charge $ for the name recognition.

 

[youngplaya21]

Which way do you guys point your feet when doing squats? I never realized that you could point them wherever (I was always told to have my toes go straight ahead), and was just wondering how the more experienced lifters here do it.

 

[balddemon]

alright im gonna start smolov on monday. here's to strong legs and strong backs

 

[reilo]

Got my BCAAs in the mail today. Curious to see if/what difference it makes.

 

[Anbokr]

Be careful simply estimating in the beginning. Most people simply do not know what amounts of food actually look like.

I'm just worried when I get back to the dorms I don't have the time or nutritional labels to estimate carbs. It's pretty much whatever the dining hall is serving for meals.

Is it super imperative that I keep track of carbs? I mean this is my average day:

Breakfast 8 AM: 4 eggs + 4 bacon
11 AM: Protein Shake with greek yogurt and nuts
Lunch 2 PM: Chicken Salad or Tuna
Dinner 5 PM: Chicken or Steak with brown rice
8 PM: Tuna with almonds, bread + butter, and a small salad

Just feel like that I'm eating so much that I have to be getting enough carbs. Although, being the complete fitness amateur that I am, I could be dead wrong. That's where I go to my PT bud and GAF lol .

 

[NomarTyme]

Yeah, they're probably a lot cheaper too, right?

You can check out the Filas version.

 

[youngplaya21]

I'm just worried when I get back to the dorms I don't have the time or nutritional labels to estimate carbs. It's pretty much whatever the dining hall is serving for meals.

Is it super imperative that I keep track of carbs? I mean this is my average day:

Breakfast 8 AM: 4 eggs + 4 bacon
11 AM: Protein Shake with greek yogurt and nuts
Lunch 2 PM: Chicken Salad or Tuna
Dinner 5 PM: Chicken or Steak with brown rice
8 PM: Tuna with almonds, bread + butter, and a small salad

Just feel like that I'm eating so much that I have to be getting enough carbs. Although, being the complete fitness amateur that I am, I could be dead wrong. That's where I go to my PT bud and GAF lol .

If you're trying to bulk up, you should be eating more carbs than that. The picture I quoted for you a few days ago (which I don't think you looked at) says you should aim for 400 grams a day for carbs. The diet you're on now would be lucky to hit half of that. It honestly sounds like you're on a low carb diet, which is for people trying to lose weight. And if you're only eating that, you definitely would be lucky to be eating enough calories also. I'd wait for someone else to comment on it before changing it, but that's just what I think.

Just aim for eating a lot more brown rice and adding more calories any way possible (maybe add some ranch or something whenever possible). You're actually better off doing what FallingEdge suggested earlier and eating more hamburgers

 

[Anbokr]

I looked at it but I assumed all that food was around 400g of carbs lol. I used to eat 3, one plate meals a day that consisted of nothing. Now I'm eating like 5 meals a day, 2-3 plates each. That's why my perception is a bit warped xD. I was also avoiding unhealthy "toppings" or "dressings" on vegetables and salads. So I assume I gotta just take all that in? Suspend my notions of "healthy" and "unhealthy" until I bulk up? Guess it would be good to grab in n out after every workout, shit's bound to have calories with tomatoes, 4 patties, 4 cheese slices, lettuce, and that thousand island dressing. French fries = good , or going too far?

 

[blackflag]

Got my BCAAs in the mail today. Curious to see if/what difference it makes.

I find it helpful to take during my 16 hour fasting each day. I take like 12 grams when I wake up, 12 grams 4 hours later, then 4 hours later I start stuffing my face. If you eat all day and get enough protein I don't even think they are helpful.

 

[reilo]

I find it helpful to take during my 16 hour fasting each day. I take like 12 grams when I wake up, 12 grams 4 hours later, then 4 hours later I start stuffing my face. If you eat all day and get enough protein I don't even think they are helpful.

I am doing Leangains 16-hour fast, too. (Workout at noon, eat for 8 hours, fast for 16, repeat). I am gonna take 10g before a workout, and EAS Whey Protein already has like 6g of BCAAs, so I'll be covered for the rest of the day.

 

[youngplaya21]

I looked at it but I assumed all that food was around 400g of carbs lol. I used to eat 3, one plate meals a day that consisted of nothing. Now I'm eating like 5 meals a day, 2-3 plates each. That's why my perception is a bit warped xD. I was also avoiding unhealthy "toppings" or "dressings" on vegetables and salads. So I assume I gotta just take all that in? Suspend my notions of "healthy" and "unhealthy" until I bulk up? Guess it would be good to grab in n out after every workout, shit's bound to have calories with tomatoes, 4 patties, 4 cheese slices, lettuce, and that thousand island dressing. French fries = good , or going too far?

Well if you're eating 2-3 plates of rice, you could be hitting the limit (I think 1 cup cooked is about 45 grams of carbs). You won't really know unless you aim for counting everything. And I wouldn't suggest in and out everyday, but if you haven't met your daily goals, that's a quick way to reach it. And ranch and all of that won't really hurt you, although you should aim to get most of your calories from healthy sources. Calories and carbs are what's going to get you bigger

I'd suggest just using something like myfitnesspal and choose whatever is closest to what you're eating. Like if you eat 6 chicken nuggets, search for it on myfitnesspal and pick whatever you think would match the nutritional content best. Or ask a cook at the cafeteria

 

[Brolic Gaoler]

Which way do you guys point your feet when doing squats? I never realized that you could point them wherever (I was always told to have my toes go straight ahead), and was just wondering how the more experienced lifters here do it.

Out at angles, I point there where I want me knees to track, which is out.

 

[CrankyJay]

AlienShogun, thanks again for the video links. Went to the gym early this morning and re-worked my form with just the bar and then added some weights. Form seemed better for the most part and my knee wasn't bother me like last week.

Not sure if that was squat related or just overworking my legs last week, but better safe than sorry.

Unfortunately my gym has a mirror in front of their squat rack...wonder if they would consider putting paper in front of it.

 

[bro1]

I'm just worried when I get back to the dorms I don't have the time or nutritional labels to estimate carbs. It's pretty much whatever the dining hall is serving for meals.

Is it super imperative that I keep track of carbs? I mean this is my average day:

Breakfast 8 AM: 4 eggs + 4 bacon
11 AM: Protein Shake with greek yogurt and nuts
Lunch 2 PM: Chicken Salad or Tuna
Dinner 5 PM: Chicken or Steak with brown rice
8 PM: Tuna with almonds, bread + butter, and a small salad

Just feel like that I'm eating so much that I have to be getting enough carbs. Although, being the complete fitness amateur that I am, I could be dead wrong. That's where I go to my PT bud and GAF lol .

You're in college, right? Where's the beer?

 

[CrankyJay]

I'm just worried when I get back to the dorms I don't have the time or nutritional labels to estimate carbs. It's pretty much whatever the dining hall is serving for meals.

Is it super imperative that I keep track of carbs? I mean this is my average day:

Breakfast 8 AM: 4 eggs + 4 bacon
11 AM: Protein Shake with greek yogurt and nuts
Lunch 2 PM: Chicken Salad or Tuna
Dinner 5 PM: Chicken or Steak with brown rice
8 PM: Tuna with almonds, bread + butter, and a small salad

Just feel like that I'm eating so much that I have to be getting enough carbs. Although, being the complete fitness amateur that I am, I could be dead wrong. That's where I go to my PT bud and GAF lol .

Based on this sample alone the only carbs you're really getting is from that brown rice, and you didn't list the amount. That being said, I would say you're not. Add some multigrain or wheat or rye bread to that breakfast.

I keep track of everything. Anyone is welcome to befriend CrankyJay on myfitnesspal if you want a sample of my diet. Take a look at the last week if you want. It's been pretty tuned in for 1900 cals at 50p/30c/20f. Any criticisms are welcome.

Here's a sample from Wednesday (click to enlarge):

** Some notes: Clif bar was taken pre-workout, protein taken post workout. I haven't seen a way to differentiate that.

 

[entremet]

Got my BCAAs in the mail today. Curious to see if/what difference it makes.

Doesn't whey contain BCAAs already?

Oops. Sorry NVM. Doing LG so you need pure BCAAs.

 

[Brolic Gaoler]

AlienShogun, thanks again for the video links. Went to the gym early this morning and re-worked my form with just the bar and then added some weights. Form seemed better for the most part and my knee wasn't bother me like last week.

Not sure if that was squat related or just overworking my legs last week, but better safe than sorry.

Unfortunately my gym has a mirror in front of their squat rack...wonder if they would consider putting paper in front of it.

No problem, to be honest my gym's squat racks are in front of mirrors too, it's not that big of a deal. Just try not to fixate on it. These efts guys don't want to use them because they have to know without looking in competition.

 

[Poindexter]

Thanks for the good post. As far as soda, would it matter if it's diet? I have heard both its good and bad...

Diet soda is fine in my experience. It does mess with my appetite and make me hungrier but it does not cause any weight gain or issues. I started using it a couple of months ago and I have 3-5 diet sodas a week and it hasn't made me fat.

 

[Mully]

I just had hot dogs for breakfast. It was the only protein related thing left in my refrigerator. I hate that my grocery store is closed due to renovations until next week. I guess I have to go out to the shitty corner market later today and buy myself terribly sliced chicken breast.

I miss my yogurt.

 

[Khalifa Jayy]

Just got an iPod touch and joined Fitocracy. Anyone else on there? That app/community is awesome! Best app on iOS by far.

Handle is: Khalifa_Jayy

Add me!

 

[Brolic Gaoler]

Definitely beginning to see fat loss. Just took these.

Still a while to go, but I'm getting there slowly but surely. This is at 236 down from 242 in May.

 

[Mully]

Just got an iPod touch and joined Fitocracy. Anyone else on there? That app/community is awesome! Best app on iOS by far.

Handle is: Khalifa_Jayy

Add me!

There's a GAF community, check it out.

 

[Khalifa Jayy]

There's a GAF community, check it out.

Awesome, I'll check it out later today.

 

[CrankyJay]

Definitely beginning to see fat loss. Just took these.


Still a while to go, but I'm getting there slowly but surely. This is at 236 down from 242 in May.

Damn you got some guns.

Are you on a cut? If you maintain that muscle mass you're going to be a goddamn terminator.

 

[Brolic Gaoler]

Damn you got some guns.

Are you on a cut? If you maintain that muscle mass you're going to be a goddamn terminator.

I'm on a slow cut, yeah. I'm running and cycling and eating better, but I'm not starving myself.

 

[CrankyJay]

I'm on a slow cut, yeah. I'm running and cycling and eating better, but I'm not starving myself.

Cool. I'm going for about 2 pounds of weight loss (hopefully all fat, lol) a week. I'm definitely not starving myself....in fact, I'm finding it hard to fit in all my calories eating cleanly.

 

[TheFatOne]

Quick question I took a month off, and lost about 10lbs on my squat and deadlift. How long will it take to get back? I would be happy if I could regain that strength in 2 months or less.

 

[FallingEdge]

Quick question I took a month off, and lost about 10lbs on my squat and deadlift. How long will it take to get back? I would be happy if I could regain that strength in 2 months or less.

A lot quicker than that. Try a few weeks. 10 lbs is nothing.

Alien, looking good. I wish I was that big. Still feel like a skinny punk.

Bout to get weird, them leg pics.

 

[CrankyJay]

A lot quicker than that. Try a few weeks. 10 lbs is nothing.

Alien, looking good. I wish I was that big. Still feel like a skinny punk.

Bout to get weird, them leg pics.

My left leg looks like those...but my right...almost half the size from atrophy from knee surgery. Yikes.

 

[SeanR1221]

I'm on a slow cut, yeah. I'm running and cycling and eating better, but I'm not starving myself.

Lookin good man! Your arms are crazy, I want mine to be that size some day. But gotta keep thinking, marathon not a sprint.

---

Had a really good 40 min run today at the gym. 5mph for 10 min, 6mph for 20 min then 5mph for 10 min. Feel great...back to squatting tomorrow.

Speaking of squatting, in the fall when I attempt to bulk, one thing that used to happen at my max squats was my knees would buckle. I'd try and force them out, but are there any accessory exercises to help this? From what I've read online, the abductor machine should help. Think I might also throw in some good mornings, hyper extensions and the one where you take the pulldown rope and just bend at the lower back...what's this called?

 

[JB1981]

Quick question I took a month off, and lost about 10lbs on my squat and deadlift. How long will it take to get back? I would be happy if I could regain that strength in 2 months or less.

10 lbs? probably 2 weeks.