MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
What is the best stretch to do prior to ATG squats?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
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TurbulentTurtle
Member
Just wanted to get an opinion about workouts and calorie intake for workout/rest days.
Prefacing this with some stats:
23 year-old male, ~145lbs, 15-20%BF as a rough estimate.
I go to the gym every other day where I lift heavy shit, which includes at least one compound movement. On these days I also run 5K and then do some additional cardio stuff. My main question is that for the past few months prior I was going to the gym pretty much every day with the same level of cardio and still lifting, but eating MAYBE 1,000-1,200 calories a day. Obviously this is an extreme deficit and the reason why my lifts never increased, but I was looking to cut down in some extra body fat around the gut area. I did this for about 4 months with hardly any fat loss as far as I could tell, and then I kinda learned about proper nutrition.
Recently I've been cutting back on gym visits (3-4 times a week) and going with ~1400 calories on rest days and ~1800 calories in workout days. I'm still running 5K and extra cardio only on workout days, so does this mean that my calorie intake should be way higher to offset the calories? My friend told me that I should probably eat 2200 calories on workout days and 1600 on rest days but I'm just afraid of putting on fat when my initial goal was to lose fat.
My lifts have kinda stalled (165lb bench, 295lb squat, 225lb deadlift, 100lb OHP) for a while, is this because I'm still eating too few calories? I'm just trying to find out how much I should actually be eating without screwing myself with too much fat gain and having to cut further, since I'm not trying to bulk right now.
My goals are just to build more lean muscle, get to a lower BF%, and progress with my lifts.
What does GAF think?
TL;DR: Ate way too few calories for a few months while working out nearly every day weights and cardio. Currently working out every other day now cardio and lifting, also eating more. But how much should I be eating?
Prefacing this with some stats:
23 year-old male, ~145lbs, 15-20%BF as a rough estimate.
I go to the gym every other day where I lift heavy shit, which includes at least one compound movement. On these days I also run 5K and then do some additional cardio stuff. My main question is that for the past few months prior I was going to the gym pretty much every day with the same level of cardio and still lifting, but eating MAYBE 1,000-1,200 calories a day. Obviously this is an extreme deficit and the reason why my lifts never increased, but I was looking to cut down in some extra body fat around the gut area. I did this for about 4 months with hardly any fat loss as far as I could tell, and then I kinda learned about proper nutrition.
Recently I've been cutting back on gym visits (3-4 times a week) and going with ~1400 calories on rest days and ~1800 calories in workout days. I'm still running 5K and extra cardio only on workout days, so does this mean that my calorie intake should be way higher to offset the calories? My friend told me that I should probably eat 2200 calories on workout days and 1600 on rest days but I'm just afraid of putting on fat when my initial goal was to lose fat.
My lifts have kinda stalled (165lb bench, 295lb squat, 225lb deadlift, 100lb OHP) for a while, is this because I'm still eating too few calories? I'm just trying to find out how much I should actually be eating without screwing myself with too much fat gain and having to cut further, since I'm not trying to bulk right now.
My goals are just to build more lean muscle, get to a lower BF%, and progress with my lifts.
What does GAF think?
TL;DR: Ate way too few calories for a few months while working out nearly every day weights and cardio. Currently working out every other day now cardio and lifting, also eating more. But how much should I be eating?
Squat stretch; get in the squat position, force your knees out and sit there for a minute.
Why are you going ATG? It's generally unsafe to back squat ass-to-ground for most people as it forces lumbar relaxation...
And now I'm hungry.
Should probably eat more, yeah.
Dammit that looks good. I wish I wasn't gluten intolerant.
Man, just got back from the gym, first time ever that I was genuinely pissed at not being able to lift a certain weight..
I attempted 100lb incline dumbell press, I leaned back kicked them up to my upper chest/shoulder and proceeded to lift, I got them up a little under half way and left arm wouldn't budge..had to drop them...just shook my head and cussed myself out in my head.. I do think if I had a little help out the hole I would of been able to rep out a good 4-6
Oh we'll....next time they're mine
I attempted 100lb incline dumbell press, I leaned back kicked them up to my upper chest/shoulder and proceeded to lift, I got them up a little under half way and left arm wouldn't budge..had to drop them...just shook my head and cussed myself out in my head.. I do think if I had a little help out the hole I would of been able to rep out a good 4-6
Oh we'll....next time they're mine
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
I should clarify: it isn't a true ATG squat. I go as far below parallel as I can while maintaining lumbar extension (is that the correct phrase?), and for me that's pretty deep. High-bar squats, btw. If I truly go ATG, I get the dreaded buttwink.
ok thanks.
Brolic Gaoler
formerly Alienshogun
Sounds like you might be moving up too fast. Why ate you maxing out an accessory movement? What are your goals? How long have you been lifting? How old are you?
Trying to get an idea of what's going on.
I'm 33, been lifting off and on for a couple years now, but really started getting more serious about a year ago. I'm 6'3 and currently at around 210lbs
Currently running PHAT-like program, im more focused on Hypertrophy but do want strength gains, i alternate Incline and flat presses every week on the power/strength days. I think what pissed me off is knowing I could do it, but maybe just the fact that I went to the gym after a day at the zoo with the wife and kiddo and don't usually go to the gym that late in the day.
Gunning for that hodgetwins physique.
I'm pretty much bullshitting around, hitting major muscle groups twice a week (that way if I miss a day, I still hit everything at least once). I need a program, but I don't wanna buy anything lol. cheapass, I know
I am never afraid to ask someone for a spot on certain lifts. Definitely helps when you're pushing yourself at times.
First time at the gym, I have no real idea about how to do anything. Where do I start?
I watched some YouTube video on proper dumbbell lifting but I have no idea how many reps or how much weight of anything I should do.
5'9 24 year old super lazy computer nerd who needs a change. I am about 150lb
The gym is a weird place for me.
I watched some YouTube video on proper dumbbell lifting but I have no idea how many reps or how much weight of anything I should do.
5'9 24 year old super lazy computer nerd who needs a change. I am about 150lb
The gym is a weird place for me.
HarryHengst
Member
You start by reading the excellent OP of this thread.
if you're there right now, just do some cardio and then leave and plan what you're going to do before you even leave your house for the gym next time.
and yeah, the OP is a great place to start.
TurbulentTurtle
Member
Yeah, I was just wondering how much more though. Should I eat the extra calories on my workout days to offset the calories which were burned from doing cardio?
I'm only worried about gaining fat from eating too much because 2200+ calories seems like a lot for someone my size if I'm not trying to bulk.
regarding post workout protein, is there any difference between taking a protein shake and bringing food? I mean, are shakes digested or absorbed faster or better than regular food?
I won't have protein powder for a while so I was thinking whether it makes sense to prepare some small, high protein food, bring it to the gym and it afterwards, right away.
I won't have protein powder for a while so I was thinking whether it makes sense to prepare some small, high protein food, bring it to the gym and it afterwards, right away.
At least it makes sense why you weren't bouncing back as quickly. You'll be smashing PRs in no time.
TheDarkStark
Member
You don't need to eat or drink a shake immediately after your workout, that's bro-science BS. As long as you're eating within a reasonable amount of time (half hour - 1 hour) after lifting you'll be fine.
Whey is more bio-available than food, but it still takes a little while for your body to break it down. So it doesn't really make a huge difference weather or not you're eating real food or a shake PWO. Bottom line: get nutrients into your body, don't obsess over timing or source.
I remember once when I had a really bad sinus infection...even after antibiotics it took me a full month before I felt back to normal. Hopefully that's not the case here.
thanks.
I just see so many guys obsessed about not passing the 15 minute post workout time limit, that I thought maybe I should pay attention to that.
that this is broscience is actually incredible, cause everybody takes a shake at the gym, right away.
Why do they take extra stuff in their bags when they can get home and prepare it there within a reasonable time frame?
I'm glad you figured out what's wrong. Rest, get better, then hit that shit hard once you're healed up!
TheDarkStark
Member
I drink a shake immediately PWO like 80% of the time, it's easy and convenient and then I can take my sweet time after my workout and not have to worry about muscle breakdown. Then I'll usually eat as soon as I get home as well. I usually consume like 1500 calories within an hour or 2 of my workout.
Makes them feel like they're getting more results than if they were to just drink a shake when they got home. You'd be surprised how ingrained that idea is that you have to drink the shake immediately after you finish your workout.
muscle breakdown? mate that aint going to happen even if you don't eat for 10 hours after a workout.
TheDarkStark
Member
Could be, but it doesn't matter, it's no extra hassle. I'm going to take a few shakes a day regardless just because I can't eat enough protein through food alone on most days.
Brolic Gaoler
formerly Alienshogun
I would consider them more "advanced" gear. You really need to know why you need them and what they are good for before getting them.
I'm interested in both the improved grip/forearm strength and the potential for reducing stress on my right shoulder joint during pressing motions. The latter is the more functional use, for me.
Brolic Gaoler
formerly Alienshogun
Oddly enough one of the best things about them is using them to put more emphasis on the tricep during pressing movements.
Do a lot of research on them and see if you really need them. I have big forearms and I've never used them, nor do I do forearm focused work.
High rep deads and farmer's walks will do you good.
That looks like beefaroni with cheese. You had me at pasta. Mmmmmmmmmmm
Do a lot of research on them and see if you really need them. I have big forearms and I've never used them, nor do I do forearm focused work.
High rep deads and farmer's walks will do you good.
That looks like beefaroni with cheese. You had me at pasta. Mmmmmmmmmmm
When I work at 6am, I come home (between 1130 and 230) and take an hour nap, unless I got 8-10 hours of sleep the night before. If I don't, I don't even bother working out that day because no amount of preworkout gives me the energy I'm missing from lack of sleep.
Fuck that, naps are the shit... if you're fortunate enough to have the time/ability to take them.
re: creatine
I just finished my loading phase, 4 days, 20 grams per day. Is it too early to start feeling the effects of it? I don't feel any different since I started it, but it was my first lifting day since i started loading it after all.
does it take a couple weeks to benefit from it?
also, I've heard that if you're over 200lbs, you should take about 10grams instead of the recommended 5, any truth to that? I'm 215 so I might just take a bit more than 5 grams.
I just finished my loading phase, 4 days, 20 grams per day. Is it too early to start feeling the effects of it? I don't feel any different since I started it, but it was my first lifting day since i started loading it after all.
does it take a couple weeks to benefit from it?
also, I've heard that if you're over 200lbs, you should take about 10grams instead of the recommended 5, any truth to that? I'm 215 so I might just take a bit more than 5 grams.
Brolic Gaoler
formerly Alienshogun
No, and you don't need to load either. 5g a day every day is enough.
In my experience you're not going to feel like you have super creatine powers. It's not really noticeable. I used it for a few months when I was doing SS and I think it probably helped me but I cant say to what extent.
Actually does that stuff go bad? I still have that jar somewhere.
Actually does that stuff go bad? I still have that jar somewhere.
FallingEdge
Member
7 reps @ 250 for bench. Prolly test my real 1RM at the end of February before doing Smolov Jr. in March.
*flexes*
Also, thanks for the creatine talk. I need to get some more.
*flexes*
Also, thanks for the creatine talk. I need to get some more.
Thanks. Being a first timer to taking it, and hearing about how most people take it and how they benefit off of it, maybe my perception of the gains you get on it were a bit skewed.
FallingEdge
Member
Captain Knutsman
Member
So been mostly lurking but I would like to share my current status and maybe show some progress along the way.
I want to share, because I've decided to leave my comfort zone. I'm 27 years old and in April I will appear on stage for the first time so I want to look good for that and but more critically I've also agreed to pose for a friends "hunk" calendar (also a first) in late spring/summer. I'm beginning to feel the pressure... I've been bulking over the fall, although my main training come from CrossFit. I can do some heavy lifting in my box, but it is hard to find a vacant spot as the daily workouts have priority over the equipment and space. I'm probably going to substitue a normal gym in a months time (my subscription was just autorenew). For reference I've been doing casual BB and running for the last ten years, although I've never been on a strict diet. That might change now.
Any comments? I am quite content with arms and shoulders, but would like more size on chest and back, so I'm focussing training on that - and abs of course. I just tried out 2 days of IF diet, will probably use that to cut, but I am not exactly sure when to begin. Going to measure my bf one of the coming days, to see what I've got to work with but I expect it to be ~20
I hope having this up here will help motivate getting even more work done. Worst case scenario I will have to bail on the calendar, but I really hope I can whip myself into a presentable state (and my friend might be able to work a few wonders with her camera )
I want to share, because I've decided to leave my comfort zone. I'm 27 years old and in April I will appear on stage for the first time so I want to look good for that and but more critically I've also agreed to pose for a friends "hunk" calendar (also a first) in late spring/summer. I'm beginning to feel the pressure... I've been bulking over the fall, although my main training come from CrossFit. I can do some heavy lifting in my box, but it is hard to find a vacant spot as the daily workouts have priority over the equipment and space. I'm probably going to substitue a normal gym in a months time (my subscription was just autorenew). For reference I've been doing casual BB and running for the last ten years, although I've never been on a strict diet. That might change now.
Any comments? I am quite content with arms and shoulders, but would like more size on chest and back, so I'm focussing training on that - and abs of course. I just tried out 2 days of IF diet, will probably use that to cut, but I am not exactly sure when to begin. Going to measure my bf one of the coming days, to see what I've got to work with but I expect it to be ~20
I hope having this up here will help motivate getting even more work done. Worst case scenario I will have to bail on the calendar, but I really hope I can whip myself into a presentable state (and my friend might be able to work a few wonders with her camera
)
Thanks. Being a first timer to taking it, and hearing about how most people take it and how they benefit off of it, maybe my perception of the gains you get on it were a bit skewed.
Creatine is in no way going to make or break your fitness. Lifting heavy, eating enough calories and protein (which usually includes taking whey), and sleeping enough take you 95% of the way, yet supplements for that 5% difference usually account for 95% of the consideration and discussion in the fitness community instead of 5%. It's a silly trap to fall into.
As far as those secondary supplements go, though, creatine is the most proven and significant of the bunch for helping your lifts, and fish oil is the most proven and significant for general health benefits (cardiovascular health, assisting in shedding fat when coupled with cardio, even psychological health).
So if you're concerned with that sort of stuff, drop the 5g of creatine into your blender with your protein shake and don't concern yourself with anything else. I tell everyone to take fish oil though. Omega-3:Omega-6 ratios are super important for your health, and unless you're eating free-range everything you're likely barely getting any in your diet.
What routine have you used? I'm guessing that if you've been on a strength based one, you might want to switch to a BB style/hypertrophy routine?
I dunno, I feel like a 5 3 1 BB routine + HIIT + Abs + solid diet is what you need
Just a meta-analysis, not a controlled study; the meta-analyses have gone in both directions with regards to heart disease prevention, but what we can observe directly, at least, is that omega-3 intake lowers triglyceride levels, which should be a good thing.
There's enough that we have direct observation of -- like the above, and it massively increasing body fat loss among people doing cardio -- that I'm comfortable using it no matter what the meta-analysis of the day is.
the_log_ride
Member
Went out to support a friend who participated in his powerlifting event. All in all very inspiring and at the same time humbling when I consider that my total weight combined for the three big lifts is still less than what some of these guys were pulling or squatting.
I'll get there one day, though.
I'll get there one day, though.
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