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

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P

PBY

Banned
Jellycrackers said:
I really don't think you read that post thoroughly.

I'm looking at routines to get into. I never complained about stuff not working. I just got started going to the gym, and I'm just wondering about good cost-effective ways to eat lots of calories so I can get deeper into this whole thing.
Click to expand...

Word. I guess the miscommunication is that all the research/science/testing is done. You could start SS tomorrow.
 
B

blackflag

Member
Alienshogun said:
I've been doing it for a bit with the little I know about it. Most of the carbs I get on non workout days are from my whey with no milk and the fiber I take.

So far it seems to work, but I can't confirm yet. The carb days you bloat up like a mofo, but those "off" days it goes away and you piss like crazy. Probably going to get the book with my first paycheck.



http://www.carbbackloading.com/

Also an article on EliteFTS about it. http://articles.elitefts.com/nutrition/carb-back-loading/
Click to expand...

Yeah I need to get the book but gotta wait for payday also. Seems legit. A lot of competitive powerlifters use it now and I don't think they would if it didn't work...since it's their job. We'll see if it works for me though.

Thanks never saw that EFS article before.
 
B

Brolic Gaoler

formerly Alienshogun
blackflag said:
Yeah I need to get the book but gotta wait for payday also. Seems legit. A lot of competitive powerlifters use it now and I don't think they would if it didn't work...since it's their job. We'll see if it works for me though.

Thanks never saw that EFS article before.
Click to expand...

Julia Ledewski is a bit proponent of it. She's strong as shit. Not sure if she's affiliated though, but you're right, a lot of "big" names are doing it or have done it.

http://www.carbbackloading.com/?hop=jladewski
 
J

Jellycrackers

Member
peterb0y said:
Word. I guess the miscommunication is that all the research/science/testing is done. You could start SS tomorrow.
Click to expand...

I could, and I probably will. I just discovered it this evening, and I've already done today's work out.

I'm thinking about food because I know there's no way I'm getting the calories I need, and I'm very concerned about my income and getting enough good food with it.

Anyone else have any cost effective, calorie heavy grocery advice? Peanut butter sounds good. I get lots of eggs. I'm just looking for the best cost/calorie ratios.
 
A

abuC

Member
Shoulder is getting better, been doing circles and lying external rotations with a water bottle. It hasn't stopped me from being able to lift as I don't have any pain with it then, but I can't do my boxing routine because of it.
 
F

f0nz0

Member
Jellycrackers said:
Hey FitnessGAF, I have a fairly general question regarding calorie intake and finances.

I'm 21, 5'8ish, and I currently weigh 125lbs. I'm in college and living on a part-time job budget while paying for my own room-and-board, food included. My roommate convinced me to start coming to the gym with him and we usually go 5 days a week, doing various work-outs covering most of the body(not a strict routine) and cardio/running afterward.

After reading I've realized I'm probably not taking in as many calories as I need to. I find it kind of difficult because I have a crazy fast metabolism and I couldn't get fat if I tried. Do you guys have any tips for how to get lots and lots of calories for as little money as possible?

I do a protein shake with milk every time I work out, so 5 days a week. But money is tight since I'm in college and don't have time for a full-time job. What do you guys like to get at the grocery store that is easy on the wallet and good for bulking up? We ususally go through milk insanely fast, and get mostly ground beef as far as meat goes. I usually get turkey for lunch meat, lots of bread and tortillas and stuff for lunches. I usually snack on blueberries (expensive :/ ) and peanuts.

I have seen some progress as far as lifting goes. I'm slowly able to do more, but gaining weight is a top priority as of now.

Thanks for any tips, guys. This thread has been a great read for me.
Click to expand...

Chicken thighs are less expensive than chicken breast(and imo taste better)
Rice
Beans
peanut butter can be found for cheap online
Bulk eggs
 
M

Mully

Member
My old goalkeeper trainer earlier today:

543797_667821718444_563749699_n.jpg
 
A

A More Normal Bird

Unconfirmed Member
Fuuuuuuck (my exact words on seeing that pic). Some of the dives top level goalies can pull off from a crouched position are just mind-boggling.
 
D

despire

Member
Jellycrackers said:
I never complained about stuff not working. I just got started going to the gym..
Click to expand...

Just my two cents on the matter about your training program.

You just started and the program you are currently on looks like it's giving you some progress. The problem is that you just started so any program will give you results no matter how crappy.

We here in this thread know for a fact that the "program" you are now doing (5x week doing whatever) will not work for you. Even though it might seem to be working for now it's just because you are so untrained your body will respond to any training stimulus. But that will soon end.

If you want to get the most out of your time in the gym and get some muscle on your body then you need to start a proven linear progression program like SS/GSLP/SL5x5. Not having a good programming in the gym is probably the biggest mistake you can make.
 
M

Mully

Member
Kyaw said:
What happens when one fails the jump on this kind of exercises?
Click to expand...

Badness.

He nearly did here.

Edit:

I think I've posted these videos before.

Edit #2: Yep, a year or so back. Still crazy what this guy can do. I see him often and each time he's into something different. He was a star athlete in three sports in college (2000-2004, Golf, Soccer, Track) and since then he's all about lifting and volleyball.
 
B

Brera

Banned
Not lifted for a week and I feel so tired all the time having come out of a low carb diet.

Been out running this morning on an empty stomach. Have had my protein shake with full fat milk and oats mixed in and about to have chicken shortly.

Been researching the clean and jerk to see how it's done and today I'm going to do deadlifts, squats, military press and bench press to fire me up!
 
H

HollovVpo1nt

Banned
Guys, I've been reading up on the Power Clean since that is new to me and I've come across some articles who dismiss the Rippetoe's 'jump and shrug' power clean. I've also come across articles that don't dismiss it. So, what technique would you recommend for a Power Clean novice? Start by above the knee Power Cleans? I'm a little cautious with compound exercises without support.
 
M

manipulate

Member
Stronggaf. I have a bad situation. I'm going to need surgery on my knee by the looks of it. Does anyone know of any kind of resource for just upper body stuff? I can't do squats, but I can do deadlifts. I don't know how to structure my program/days at the gym now though....
 
B

balddemon

Banned
HollovVpo1nt said:
Guys, I've been reading up on the Power Clean since that is new to me and I've come across some articles who dismiss the Rippetoe's 'jump and shrug' power clean. I've also come across articles that don't dismiss it. So, what technique would you recommend for a Power Clean novice? Start by above the knee Power Cleans? I'm a little cautious with compound exercises without support.
Click to expand...
Those are Hang Cleans. If you can do Power Cleans, do them.
manipulate said:
Stronggaf. I have a bad situation. I'm going to need surgery on my knee by the looks of it. Does anyone know of any kind of resource for just upper body stuff? I can't do squats, but I can do deadlifts. I don't know how to structure my program/days at the gym now though....
Click to expand...
Chest
Back
Arms
Shoulders
Deadlift

or

Chest/Tri
Back/BI
Shoulders
Deadlift

or

Chest/Tri
Back/Bi
Shoulders/Deadlift

etc. If all you can do is upper body, there's plenty of upper body muscles for you to be in the gym 3-5 days a week still.
 
I

IronBubbles

Banned
HollovVpo1nt said:
Guys, I've been reading up on the Power Clean since that is new to me and I've come across some articles who dismiss the Rippetoe's 'jump and shrug' power clean. I've also come across articles that don't dismiss it. So, what technique would you recommend for a Power Clean novice? Start by above the knee Power Cleans? I'm a little cautious with compound exercises without support.
Click to expand...

I'm still working on my power clean technique, but I'm using Pendlay's teaching progression (http://www.youtube.com/watch?v=mEyoH5FV03s).

It's a top-down approach similar to how Rippetoe teaches it. Basically work on getting a good rack position first, then progress from hang cleans to the floor. As for the starting position from the ground, you can do either hips high like a deadlift (Rippetoe) or hips low with shoulders directly above the bar (most other olympic coaches). If you want to progress your power clean to a squat clean just follow your PC with a front squat, then work towards eliminating the 'hesitation'. Best of luck!
 
V

Vanz

Banned
What's up guys?

I decided to weigh myself this morning since i've been feeling with a lot more energy and strenght. I'm 48.5 kg now :D yay

Also, my squat is currently 55 kg, bench press 30 kg, DL 40 kg, OH Press 20 kg, Row 20 kg so I'm making some progress :D

I'm so happy :) looks like if I keep on like this I might be able to reach a healthy weight for the first time in my entire life lol
 
B

BadTaste

Member
Vanz said:
What's up guys?

I decided to weigh myself this morning since i've been feeling with a lot more energy and strenght. I'm 48.5 kg now :D yay

Also, my squat is currently 55 kg, bench press 30 kg, DL 40 kg, OH Press 20 kg, Row 20 kg so I'm making some progress :D

I'm so happy :) looks like if I keep on like this I might be able to reach a healthy weight for the first time in my entire life lol
Click to expand...

How tall are you man?

Edit: NVM, you're 176cm, saw your post history.

Anyway, I'm 5ft10, 58kg and I thought I was skinny! Congrats on the progress though, bet you're delighted. How long did you wait to weigh yourself? That 8kg is a really nice gain.

For the past 4 days I've been eating more regularly and taking this every night before bed. I blend it with 500ml of whole milk and it adds up to 700ml with the powder.

Before I started doing this I would only eat maybe 1 or 2 meals a day, breakfast and dinner.

Now I'm eating a big bowl of cereal every morning, a big lunch usually consisting of 2 eggs, 3 bacon, beans or peas. I have dinner obviously, although last night I struggled to finish my dinner, I did feel comfortably full though.

I drink plenty pure orange juice and water now.

I'm going to weigh myself on Wednesday since that'll be a week since I started this whole routine. No doubt it'll be a small gain since being just a week.
 
J

Jellycrackers

Member
despire said:
Just my two cents on the matter about your training program.

You just started and the program you are currently on looks like it's giving you some progress. The problem is that you just started so any program will give you results no matter how crappy.

We here in this thread know for a fact that the "program" you are now doing (5x week doing whatever) will not work for you. Even though it might seem to be working for now it's just because you are so untrained your body will respond to any training stimulus. But that will soon end.

If you want to get the most out of your time in the gym and get some muscle on your body then you need to start a proven linear progression program like SS/GSLP/SL5x5. Not having a good programming in the gym is probably the biggest mistake you can make.
Click to expand...

I am starting SS today.
 
D

despire

Member
Vanz said:
What's up guys?

I decided to weigh myself this morning since i've been feeling with a lot more energy and strenght. I'm 48.5 kg now :D yay

Also, my squat is currently 55 kg, bench press 30 kg, DL 40 kg, OH Press 20 kg, Row 20 kg so I'm making some progress :D

I'm so happy :) looks like if I keep on like this I might be able to reach a healthy weight for the first time in my entire life lol
Click to expand...

Awesome, keep it up.
 
T

TheCrow

Member
Mully said:
My old goalkeeper trainer earlier today:

543797_667821718444_563749699_n.jpg
Click to expand...

I just wanted to say that I love those rouge bumpers. My uni gym recently got them alongside an olympic bar. Now I"m able to get through all my deadlifts sets much easier since I can freely drop them. Getting closer and closer to breaking 300lbs.
 
V

Vanz

Banned
BadTaste105 said:
How tall are you man?

Edit: NVM, you're 176cm, saw your post history.

Anyway, I'm 5ft10, 58kg and I thought I was skinny! Congrats on the progress though, bet you're delighted. How long did you wait to weigh yourself? That 8kg is a really nice gain.

For the past 4 days I've been eating more regularly and taking this every night before bed. I blend it with 500ml of whole milk and it adds up to 700ml with the powder.

Before I started doing this I would only eat maybe 1 or 2 meals a day, breakfast and dinner.

Now I'm eating a big bowl of cereal every morning, a big lunch usually consisting of 2 eggs, 3 bacon, beans or peas. I have dinner obviously, although last night I struggled to finish my dinner, I did feel comfortably full though.

I drink plenty pure orange juice and water now.

I'm going to weigh myself on Wednesday since that'll be a week since I started this whole routine. No doubt it'll be a small gain since being just a week.
Click to expand...

Actually it was more like a 1.5-2kg gain :p I was 46-47 give or take when I started almost 3 weeks ago. I know, it's not a lot but it's something I guess lol

The toughest part is eating x_x but I'm basically forcing myself to eat at least 4 big meals lol. At first it sucked cause it made me feel almost nauseous lol

Thanks for all the support guys, you're awesome!
 
N

Nuova

Banned
What's everyone's thoughts about the German Volume Training aka Ten Set Method?

I'm kinda skinny so, I'm not looking to increase my overall strength, but to just put some mass on.
 
S

s7evn

Member
Nuova said:
What's everyone's thoughts about the German Volume Training aka Ten Set Method?

I'm kinda skinny so, I'm not looking to increase my overall strength, but to just put some mass on.
Click to expand...

It looks like a bitch. I don't think I could do 10x10 pullups at that interval without someone eventually helping me out. This type of interval weight training isn't really great for beginners. There are simpler workouts on the first page that would probably better suit you.
 
L

luckyboyceo

Member
DarthWufei said:
Ugh couples who workout together. You don't have to do pushups with your girl on your back, you know that right?
Click to expand...
At my gym last week there was a dude giving his girlfriend a kiss at the top of every one of his crunches. It was awful.

But hey, I guess whatever motivates you, right?
 
B

Brolic Gaoler

formerly Alienshogun
You look like your shoulders are being pulled forward too. Might just be you trying too hard to flex your abs/chest, but it's the first thing I noticed. If your shoulders point forward like that, that's bad.
 
B

balddemon

Banned
Must be doin too much, because I've had compliments on how even my shoulders are when I'm standing up straight. And I do at least 1.5x the amount of pulling as I do pushing.
 
B

Brolic Gaoler

formerly Alienshogun
balddemon said:
Must be doin too much, because I've had compliments on how even my shoulders are when I'm standing up straight. And I do at least 1.5x the amount of pulling as I do pushing.
Click to expand...

I've seen people with terrible shoulders get compliments. Unfortunately the public doesn't know wha unhealthy shoulders look like. I've seen actors/models and dudes I interact with get "complimented" and their shit is all rolled forward.

Don't go by what others are "complimenting" really evaluate yourself and see if your shit is rounded forward. Hopefully it isn't. Maybe like I said before you're just trying to flex too hard.
 
B

balddemon

Banned
Alienshogun said:
I've seen people with terrible shoulders get compliments. Unfortunately the public doesn't know wha unhealthy shoulders look like. I've seen actors/models and dudes I interact with get "complimented" and their shit is all rolled forward.

Don't go by what others are "complimenting" really evaluate yourself and seeng your shit is rounded forward. Hopefully it isn't.
Click to expand...

One of them was from this girl who is a masseuse, I don't know if that lends to her credibility though. But no my back isn't rounded, but I do wish it was pulled back a little tighter so my traps would stand out more.
 
S

strobogo

Banned
A week of 300 25lb kettlebell swings a day already has visible, noticeable results. Mostly in my shoulders, but also in my stomach.
 
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