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[Brolic Gaoler]

You guys looking at that Paleo for lifters book. I just clicked that link and one statement stood out to me.

"but also helped me gain almost ten pounds of lean body mass in a month"

That's highly unlikely/neigh impossible.

Doing some extra HIIT today after chest to supplement the wing induced coma I'll be in later.

I hate you. Today is my low carb day.

Light weight, baby!

Ain't nothin' but a peanut.

 

[SeanR1221]

Only 225?

Light weight, baby!

 

[Mully]

You guys looking at that Paleo for lifters book. I just clicked that link and one statement stood out to me.

"but also helped me gain almost ten pounds of lean body mass in a month"

That's highly unlikely/neigh impossible.



I hate you. Today is my low carb day.

Eat it without the breadcrumbs. Then it's just buttered hot sauce and brotein.

 

[Brolic Gaoler]

Eat it without the breadcrumbs. Then it's just buttered hot sauce and brotein.

Unfortunately the day is already planned for fish.

 

[Mariolee]

If your focus is gaining size, you're gonna need to do 2 things, eat and lift heavy

If your repping out 55 pushups in one set you are really training for endurance and it probably will already be time to add weight to yourself

Imo you should be aiming to add weight to yourself where you can manage 8-15 reps a set for 3-4 set, you dont necessarily need to hit failure, but you do want to stress the muscles enough that it will force them to grow with good eating

Hmm, alright, how much weight should I start off with?

Edit: Also, you guys seem to talk a lot about focusing on my arms, but what about my abs? Are the exercises I posted earlier on last page enough?

 

[Cudder]

Hmm, alright, how much weight should I start off with?

Edit: Also, you guys seem to talk a lot about focusing on my arms, but what about my abs? Are the exercises I posted earlier on last page enough?

i just glanced at your exercises, and you've got way way WAY too many ab exercises. Your abs get a workout by doing all of the main compound lifts.

read a little more:

You're 17? You can do just fine by working out 3 days a week, 4 if you feel up for it. I'd sign up for a gym if you could. A chin up bar is cool but it's not a top piece of equipment I'd consider essential for a beginner.

 

[Dash27]

You guys looking at that Paleo for lifters book. I just clicked that link and one statement stood out to me.

"but also helped me gain almost ten pounds of lean body mass in a month"

That's highly unlikely/neigh impossible.

I agree, that sounds hard to believe. Especially since he says it was doing crossfit. Although Rippetoe makes some kind of out there muscle gain claims for his people too with the Novice Effect:

http://startingstrength.com/articles/novice_effect_rippetoe.pdf

I generally go by the 1-2 pounds (if you're lucky) a month standard. Then again, there are freaks out there.

 

[Brolic Gaoler]

I agree, that sounds hard to believe. Especially since he says it was doing crossfit. Although Rippetoe makes some kind of out there muscle gain claims for his people too with the Novice Effect:

http://startingstrength.com/articles/novice_effect_rippetoe.pdf

I generally go by the 1-2 pounds (if you're lucky) a month standard. Then again, there are freaks out there.

Novices will gain muscle faster, the Paleo guy isn't a novice is he? Also Ripptoe says how he determined the guys weight gain and shows what was fat and what wasn't.

Also, Rippe throws this in. "is an example of what happens when a genetically-gifted novice starts a linear progression."

 

[IronBubbles]

You guys looking at that Paleo for lifters book. I just clicked that link and one statement stood out to me.

"but also helped me gain almost ten pounds of lean body mass in a month"

That's highly unlikely/neigh impossible.

Noticed that too and seems unlikely especially because he was already training for a couple of years before that. Though who knows, he seems genetically gifted anyway.

About the book, I'm sure it's got useful info but for 30 dollars it's hard to justify when there are dozens of high-quality strength/diet-related books on Amazon for the same price, with loads more content.

 

[Mariolee]

i just glanced at your exercises, and you've got way way WAY too many ab exercises. Your abs get a workout by doing all of the main compound lifts.

read a little more:

You're 17? You can do just fine by working out 3 days a week, 4 if you feel up for it. I'd sign up for a gym if you could. A chin up bar is cool but it's not a top piece of equipment I'd consider essential for a beginner.

Really? I mean, when I list it out like that it sounds like a lot, but the ab exercises only take like 10-20 minutes to do, and don't sound nearly as difficult as what I've heard people go through at the gym. Also, I'm really self conscious about my belly fat which is why I do all of that. Plus, I can't go to the gym so this is all I have.

 

[Zoe]

Really? I mean, when I list it out like that it sounds like a lot, but the ab exercises only take like 10-20 minutes to do, and don't sound nearly as difficult as what I've heard people go through at the gym. Also, I'm really self conscious about my belly fat which is why I do all of that. Plus, I can't go to the gym so this is all I have.

You can't spot reduce fat.

And muscles under fat can make it look even worse.

 

[Petrie]

You can't spot reduce fat.

And muscles under fat can make it look even worse.

Yep. Your belly is all about diet.

 

[despire]

Novices will gain muscle faster, the Paleo guy isn't a novice is he? Also Ripptoe says how he determined the guys weight gain and shows what was fat and what wasn't.

Also, Rippe throws this in. "is an example of what happens when a genetically-gifted novice starts a linear progression."

Bought the book and read it. Solid read for anyone who's lifting and eating paleo or similar. 30$ perhaps a bit too steep but what the hell..

And I think Justin Lascek should be one of the better sources regarding lifting wouldn't you say? Certainly not a bad source.

 

[Brolic Gaoler]

Bought the book and read it. Solid read for anyone who's lifting and eating paleo or similar. 30$ perhaps a bit too steep but what the hell..

And I think Justin Lascek should be one of the better sources regarding lifting wouldn't you say? Certainly not a bad source.

I'm simply pointing out a reason to be cautious. Claims like that send up flags.

 

[Cudder]

Really? I mean, when I list it out like that it sounds like a lot, but the ab exercises only take like 10-20 minutes to do, and don't sound nearly as difficult as what I've heard people go through at the gym. Also, I'm really self conscious about my belly fat which is why I do all of that. Plus, I can't go to the gym so this is all I have.

like Zoe said, you can't choose where you lose fat. Building muscle under belly fat actually gives the illusion of a bigger belly. I'd worry about ab exercises when you reach a certain threshold of BF%, like maybe 12-15%. Once you hit that, I'd recommend adding some core exercises (while you keep reducing your BF%, of course.)

If you can't go to a gym, I'd really recommend saving up a bit of cash and just buying a bench and some dumbbells/a barbell. It will do much more than a pull up bar can.

 

[Mariolee]

You can't spot reduce fat.

And muscles under fat can make it look even worse.

Yep. Your belly is all about diet.

Hmm, so what kind of diet should I go for? I'm already pretty skinny, so I'm really worried that I'd be doing my body a disservice. Should I do more cardio? What kind of cardio should I be doing?

like Zoe said, you can't choose where you lose fat. Building muscle under belly fat actually gives the illusion of a bigger belly. I'd worry about ab exercises when you reach a certain threshold of BF%, like maybe 12-15%. Once you hit that, I'd recommend adding some core exercises (while you keep reducing your BF%, of course.)

If you can't go to a gym, I'd really recommend saving up a bit of cash and just buying a bench and some dumbbells/a barbell. It will do much more than a pull up bar can.

how do I measure by BF%? I have Wii Fit if that helps lol

I'm also afraid I might be exaggerating my belly fat. I mean it's bad, but it's not terribly bad. I'll upload some pics soon.

 

[Petrie]

Hmm, so what kind of diet should I go for? I'm already pretty skinny, so I'm really worried that I'd be doing my body a disservice. Should I do more cardio? What kind of cardio should I be doing?



how do I measure by BF%? I have Wii Fit if that helps lol

I'm also afraid I might be exaggerating my belly fat. I mean it's bad, but it's not terribly bad. I'll upload some pics soon.

If you were "skinny" you wouldn't have a belly.

You might lack musculature, but that doesn't really make you skinny.

 

[Cudder]

Hmm, so what kind of diet should I go for? I'm already pretty skinny, so I'm really worried that I'd be doing my body a disservice. Should I do more cardio? What kind of cardio should I be doing?



how do I measure by BF%? I have Wii Fit if that helps lol

I'm also afraid I might be exaggerating my belly fat. I mean it's bad, but it's not terribly bad. I'll upload some pics soon.

I keep forgetting you're 17 lol. Forget what I said about losing BF, I think the best course of action for a skinny teen is to get bigger. Pretty easy goal all things considered, you just have to lift heavy, get those noob gains, and eat more than you currently do.

 

[Mariolee]

If you were "skinny" you wouldn't have a belly.

You might lack musculature, but that doesn't really make you skinny.

All I know is that there is fat where there should be abs.

I keep forgetting you're 17 lol. Forget what I said about losing BF, I think the best course of action for a skinny teen is to get bigger. Pretty easy goal all things considered, you just have to lift heavy, get those noob gains, and eat more than you currently do.

Ok now I'm confused lol. So no worries about BF?

Here's what my belly looks like by the way. Take it in.

 

[Petrie]

All I know is that there is fat where there should be abs.



Ok now I'm confused lol. So no worries about BF?

Here's what my belly looks like by the way. Take it in.

You're 17. Eat. Lift. Then eat and lift some more.

I'd kill to know what I know now when I was 17.

 

[SeanR1221]

This is it boys, my brothers pig roast. Skipping the rolls and going all meat and peppers. Just got my squat workout in too.

You're 17. Eat. Lift. Then eat and lift some more.

I'd kill to know what I know now when I was 17.

It killed me to walk up a flight of steps at 17.

 

[s7evn]

All I know is that there is fat where there should be abs.



Ok now I'm confused lol. So no worries about BF?

Here's what my belly looks like by the way. Take it in.

Run more. Eat healthy. Start core workouts. = abs. Last 2 are the big ones to start doing. Running more will help you lose fat especially if you go for more than an hour at around 40-60% of your VO2max. At that value you will be optimally using fat as an energy source instead of glucose/glycogen and the longer you workout aerobically in one sitting your body starts to use fats more than carbohydrates for energy. (http://imgur.com/a/EHtxX#0 for reference)

Measuring body fat can be done a few ways. Electronic scales can do it now, but it might not be the most accurate (general idea though). You could find a bod-pod, skin pinch, or hydro-static weighing if you really want to know. Based on your picture I would say you're around 15-20% (Go for 10-15%).

 

[Mariolee]

You're 17. Eat. Lift. Then eat and lift some more.

I'd kill to know what I know now when I was 17.

But like I said before, I have no where to lift which is why I'm constrained to bodyweight exercises and pull ups. Here is my training schedule , which I'm going to add leg lifts and weights on my push ups. Hopefully that'll be good.

This is it boys, my brothers pig roast. Skipping the rolls and going all meat and peppers. Just got my squat workout in too.



It killed me to walk up a flight of steps at 17.

Ok, I don't think I'm this bad.

Run more. Eat healthy. Start core workouts. = abs. Last 2 are the big ones to start doing. Running more will help you lose fat especially if you go for more than an hour at around 50-60% of your VO2max.

So by core workouts, you mean what's listed here, right? Also, what in God's green earth is VO2max, and how do I calculate it? My final question is that I've read that shocking your body by doing short sprints will burn fat faster than long jogs. For example, because of this I do 8mph for 10 minutes instead of like 3mph for an hour.

 

[s7evn]

So by core workouts, you mean what's listed here, right? Also, what in God's green earth is VO2max, and how do I calculate it? My final question is that I've read that shocking your body by doing short sprints will burn fat faster than long jogs. For example, because of this I do 8mph for 10 minutes instead of like 3mph for an hour.

Core workouts include squats and deadlifts, but you would want to add abs as well to accelerate the process (crunches, obliques, etc).

Your VO2max is the maximal oxygen volume your body can use when exercising. The easiest way to get a rough estimate is to run 1.5 miles as fast as you can then take your time and put it here. All these things I mention are based on a percentage of your VO2max which can be equated to a heart rate during exercise to aim for (it's just another fancy way of saying the intensity of an exercise).

I put some pictures in my previous post about energy usage during exercise. You are right that working out harder will burn more fat even though it's a lower percentage of the energy input. With fat burning though, you really want to go for time. The longer you work out eventually you transition to fat usage for energy instead of carbohydrates.

 

[Necrovex]

Quick question, I am going to work out for an hour and a half later tonight, and I am going to focus on cardio (running) and lifting. Which one should I do first?

My friend told me that running before lifting won't be as beneficial as vice-versa. Since he isn't an expert, and a lot of you are quite proficient in working out, I want some advice in this manner.

 

[Cudder]

But like I said before, I have no where to lift which is why I'm constrained to bodyweight exercises and pull ups. Here is my training schedule , which I'm going to add leg lifts and weights on my push ups. Hopefully that'll be good.



Ok, I don't think I'm this bad.



So by core workouts, you mean what's listed here, right? Also, what in God's green earth is VO2max, and how do I calculate it? My final question is that I've read that shocking your body by doing short sprints will burn fat faster than long jogs. For example, because of this I do 8mph for 10 minutes instead of like 3mph for an hour.

You'll burn the most fat in the long run and benefit yourself the most at your age by taking up weightlifting.

 

[Mariolee]

Core workouts include squats and deadlifts, but you would want to add abs as well to accelerate the process (crunches, obliques, etc).

Your VO2max is the maximal oxygen volume your body can use when exercising. The easiest to get a rough estimate is to run 1.5 miles as fast as you can then take your heart rate immediately afterwards and put it here.

I put some pictures in my previous post about energy usage during exercise. You are right that working out harder will burn more fat even though it's a lower percentage of the energy input. With fat burning though, you really want to go for time. The longer you work out eventually you transition to fat usage for energy instead of carbohydrates.

Ah, I see. Well, like I said I can't do deadlifts since I'm without a gym, but what specific exercises should I do that I'm not already doing in my training schedule? Like, I thought I was tackling my abs and obliques pretty well with my ab workouts, but is there anything I should add or take away?

Also, how do you measure your heart rate lol I'm so new to this that it's embarassing.

I will try to run long though. I'll add a minute to my time every other day.

 

[PBY]

You'll burn the most fat in the long run and benefit yourself the most at your age by taking up weightlifting.

Yeah, at your age/with your body, if you just lift heavy thats really all you need to worry about

 

[Cudder]

Quick question, I am going to work out for an hour and a half later tonight, and I am going to focus on cardio (running) and lifting. Which one should I do first?

My friend told me that running before lifting won't be as beneficial as vice-versa. Since he isn't an expert, and a lot of you are quite proficient in working out, I want some advice in this manner.

Yes, I've heard of people doing both ways, but I personally lift before cardio. Why would you exhaust your body doing cardio when you can put more energy into your lifts? Lift first, exhaust what's left doing cardio.

 

[Necrovex]

Yes, I've heard of people doing both ways, but I personally lift before cardio. Why would you exhaust your body doing cardio when you can put more energy into your lifts? Lift first, exhaust what's left doing cardio.

I appreciate the quick response. Your reasoning is quite logical. I'll lift and then focus on cardio. Thanks!

 

[BadTaste]

Yes, I've heard of people doing both ways, but I personally lift before cardio. Why would you exhaust your body doing cardio when you can put more energy into your lifts? Lift first, exhaust what's left doing cardio.

Thanks for that, I never thought about it that way. Going to try that now.

 

[Cudder]

Ah, I see. Well, like I said I can't do deadlifts since I'm without a gym, but what specific exercises should I do that I'm not already doing in my training schedule? Like, I thought I was tackling my abs and obliques pretty well with my ab workouts, but is there anything I should add or take away?

Also, how do you measure your heart rate lol I'm so new to this that it's embarassing.

I will try to run long though. I'll add a minute to my time every other day.

Something tells me you haven't read the OP.

 

[Petrie]

Ah, I see. Well, like I said I can't do deadlifts since I'm without a gym, but what specific exercises should I do that I'm not already doing in my training schedule? Like, I thought I was tackling my abs and obliques pretty well with my ab workouts, but is there anything I should add or take away?

Also, how do you measure your heart rate lol I'm so new to this that it's embarassing.

I will try to run long though. I'll add a minute to my time every other day.

You're 17 and in high school right? How do you not have access to a gym?

 

[s7evn]

Ah, I see. Well, like I said I can't do deadlifts since I'm without a gym, but what specific exercises should I do that I'm not already doing in my training schedule? Like, I thought I was tackling my abs and obliques pretty well with my ab workouts, but is there anything I should add or take away?

Also, how do you measure your heart rate lol I'm so new to this that it's embarassing.

I will try to run long though. I'll add a minute to my time every other day.

Find your carotid artery in your neck with two fingers and count how many pulses you have within a time frame.

Also, your high school should have a gym or fitness classes that use a gym. Usually it's open before and after school. If not and you can't afford a membership somewhere then you're doing fine, maybe find a sport to take up. If you get into college they'll have a gym for students for free (tuition).

 

[IronBubbles]

You're 17 and in high school right? How do you not have access to a gym?

This must be an American thing. All we had in high school were football (soccer) fields.

 

[fredrancour]

You're 17 and in high school right? How do you not have access to a gym?

some high schools don't make the gym readily accessible. At my school, it was locked and empty unless a sports team used it for a training session. To my knowledge there were not open hours to just go work out.

 

[Petrie]

some high schools don't make the gym readily accessible. At my school, it was locked and empty unless a sports team used it for a training session. To my knowledge there were not open hours to just go work out.

What a waste of resources. Damn.

 

[s7evn]

What a waste of resources. Damn.

Budget cuts, I think they need someone monitoring it at all times it's open so they don't want to pay someone.

 

[fredrancour]

What a waste of resources. Damn.

Yeah, if they had the money for a dedicated coach or two, it would be an amazing alternative to normal PE.

 

[Mully]

Back from my Week 3, Cycle 2 chest workout.

Numbers from last cycle:

OHP: 110x5
DL: 190X7
Bench: 215X2
Squat: 240X8

Numbers from this cycle:

OHP: 115X6
DL: 230X9
Bench: 195X9
Squat: 250X10 (hopefully)

Took some photos today. What a difference lighting makes.

 

[Petrie]

Yeah, if they had the money for a dedicated coach or two, it would be an amazing alternative to normal PE.

We were allowed to skip PE and workout in the weight room. My god how I wish I could go back and take advantage.

 

[Mariolee]

You'll burn the most fat in the long run and benefit yourself the most at your age by taking up weightlifting.

An hour long run, then? How fast should I be going?

Something tells me you haven't read the OP.

Well I have, twice over, but I may have missed somethings as its a lot of information.

You're 17 and in high school right? How do you not have access to a gym?

My school is incredibly small and the gym there is usually reserved to all of the spring sports conditioning.

Find your carotid artery in your neck with two fingers and count how many pulses you have within a time frame.

Also, your high school should have a gym or fitness classes that use a gym. Usually it's open before and after school. If not and you can't afford a membership somewhere then you're doing fine, maybe find a sport to take up. If you get into college they'll have a gym for students for free (tuition).

Yeah, a gym is a no-go for me until next year when I leave for college.

 

[entremet]

You guys looking at that Paleo for lifters book. I just clicked that link and one statement stood out to me.

"but also helped me gain almost ten pounds of lean body mass in a month"

That's highly unlikely/neigh impossible.



I hate you. Today is my low carb day.



Ain't nothin' but a peanut.

He may have gained ten pounds period, without much fat gain. That's not unlikely. Lean mass may be another story.

 

[SeanR1221]

Lookin strong mully!

 

[Domino Theory]

Damn! So what exactly is the idea behind it?

http://www.ncbi.nlm.nih.gov/pubmed/21475137

http://www.leangains.com/2011/06/is-late-night-eating-better-for-fat.html

http://www.bodybuilding.com/fun/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html

There's actually a lot of science behind it. I tried it for a month in November 2011. After my workout, my first meal would be low carb, but with a lot of protein. At night, I ate high carb (150-250g) around 9pm. I really wanted to test it out at the time because I had more fat on me then than I do now.

The result after a month was almost 3 inches lost on my waist even though my weight had only gone down by about a pound that whole month. I got off of it after that month, but I restarted it this past Monday.

 

[sphinx]

Took some photos today. What a difference lighting makes.

these pics are better than those from a few pages back, you look more defined here, IMO.

Pics are strange, sometime I take a picture like not caring and I see a solid result, sometimes I flex and pose and whatever and it's all crap, better keep working, pics are a mere instant anyway.

so, I started working on the main compound lifts in the last 3 or 4 sessions, the moves are still very new to me and I feel like I should record and show so other people can check my form. I'll receive SS by mail in the next weeks so I am trying to get started and not do nothing waiting til it arrives. what I do now is very elementary anyway, empty bar, posture check, low weights, etc.

today was leg day and gotta say, I LOVE squats, love, love squatting, better unassisted, feels more natural. it felt so awesome that I took a pic right there ...

nothing to brag about but it motivates me, there's some hope for legs, they've been a bitch all this time, like abs, they refuse to cooperate

 

[HollovVpo1nt]

Do you guys recommend using the Smith Machine for certain exercises that involve no lateral movement (weight press/ militairy press)? Since the SS recommendation I've been reading more and realised my deadlift form and squat form weren't optimal (thanks instructors).

 

[Brolic Gaoler]

Looking good guys.

He may have gained ten pounds period, without much fat gain. That's not unlikely. Lean mass may be another story.

Yeah, that's my point. He said 10lbs of lean mass.

Do you guys recommend using the Smith Machine for certain exercises that involve no lateral movement (weight press/ militairy press)? Since the SS recommendation I've been reading more and realised my deadlift form and squat form weren't optimal (thanks instructors).

I don't recommend the Smith for anything except holding weights.

 

[Price Dalton]

Looking good guys.





Yeah, that's my point. He said 10lbs of lean mass.



I don't recommend the Smith for anything except holding weights.

Some people include bone density with "lean mass," so he may have been referring to that.

 

[Brolic Gaoler]

Some people include bone density with "lean mass," so he may have been referring to that.

That doesn't make it make any more sense. In fact, it may make it even worse.