You can get a set of standards on craigslist for mega cheap
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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You can get a set of standards on craigslist for mega cheap
good idea actually. found a set of adjustable for $30.
edit: eh, the reviews on amazon says they reek of poison lol.
Bad. If milk is your main source of protein, you're being inefficient about it and probably not getting enough other stuff in your system (like fiber). There's better ways to get fat and protein than milk.
One thing I try to explain to people about PEDs is that all you're doing is, basically, giving yourself a trump card. Say what you want about Lance, but he was still the best athlete in the dirtiest sport in the world because of both the doping and him being an amazing athlete.
When you look at the Rock, Arnold, etc., these guys used drugs, yes, but they're pushing themselves to their absolute limits. Don't think that it's the drugs fault you can't get swole. You're just not working hard enough. Plus drugs are complicated. I know a lot about them, but it's not as simple as "get needle, get big."
Rereading that, I do sound a bit of a dick. I, personally, like the higher quality, straight leg, denim, like Nudie Jeans for example. I find it's got a bit of stretch in it, lasts longer, and fits my legs in a way that doesn't look bad. Stuff that's already torn or denim that's low quality is going to tear or rip on you.
It's all good. I just got back from the mall where I tried on about two dozen different sizes and styles of pants - mostly Levi's and Gap jeans/pants. I can stick with the slim/straight style but I have to go up in waist size. Levi's makes a 511 commuter jean that's made for people biking to work and has some stretch to it, so they're pretty perfect.
I am on a 2400 calorie a day limit while working out and have been stuck on 260-264 since last August. I am lifting weights 4-5 times a week but I can't seem to lose the belly and lose weight. Should I boost up the intake or take is down a notch? I can't believe I am gaining muscle and losing fat at that even a keel
I was on the variations of the 5/3/1 programs before this week BTW
I was on the variations of the 5/3/1 programs before this week BTW
Try IF/lean gains
random fb girl posted this ..
guy on far right appears to be least leg-trained and is hiding behind another.. lol.
Good thing they're near what appears to be a pool, because I'm sure they are all very dehydrated.
Okay. Well I get my fiber from fruits,orange juice, a handful of raw carrots a day. I also have liver, heart(I eat it a lot), and eggs at least once a week. Would you agree I'm fine with that in addition to the raw milk?
Interesting Side note: I have also found something odd about my diet. I went from low carb/ primal and gluten free over two years to a more Peat inspired diet. The money saving aspect was one of the biggest reasons. See I lost my job and I was also under heavy stress from school, life in general.
When I started this diet, I would get extremely bloated from any milk, tons of gas, burps and general discomfort.
Three or so months in, I can drink well over 2 quarts of milk-raw milk- a day with no issue.
I've also found, oddly enough, my more high sugar diet has somehow seemingly reduced my appetite.One example: I used to, with some struggle be capable of downing two or so lbs. of brisket from my fav. bbq place, now I struggle with half, and my appetite for fat has completely disappeared. I used to be able to eat probably a quarter a lb. of fat with my brisket and love it.
Also, ice cream, I may have mentioned in the past I was downing two pints daily in times of high stress.
Now I almost am disgusted by ice cream, and when eating a sundae from the ice cream shop that inspired ben and jerrys (herrells is very good), I can barely finish half of what I used to.
Now my question is, is sugar filling me up more or have I become healthier and no longer am in constant search of the right nutrients?
Thanks if anyone bothers to parse through that and respond.
EDIT:Reading Ray Peat again I'm supposedly doing what he says. Paraphrasing him, sugar supposedly reduces overall stress better than any other substance, it can be a sort of health supplement to allow other parts of the body to better function with the reduction of stress, in particular the thyroid which he believes is the key to all health. Perhaps I'm just now fixing a screwed up thyroid from years of low carb coupled with a high activity level.
I've found Old Navy slim or straight leg to fit pretty well. The slim ones aren't that slim, from what I remember. Then again, I just started working on my squat booty.
Then again if you guys are snobby about jeans then Old Navy is probably a bad suggestion, but they fit my body well, generally. Levi's are way too slim in my hips, in any style I've tried.
When you say "raw," do you mean unpasteurized? Either way, you just want a diet that consists mostly of food. Milk is hell for your digestive track, has a lot of sugar in it (although not sugar sugar, so not too big of a deal), and a lot of fat. While that's all good stuff, if your diet primarily focuses on hitting your macros using milk, you're probably doing it wrong.
All I'm getting it at is solid food to hit macros versus milk is a better bet diet wise than not.
As for your side note, I really couldn't guess the answer. There's a chance that you might not be hungry from the diet changes, lifestyle changes, etc. To be quite honest, appetite can fluctuate for so many reasons that trying to guess what's going on, when one doesn't feel ill that is, can be incredibly difficult. If I'd have to guess, and this is a guess, you've adjusted your diet in a way that you don't require the food you used to combined with an actual mental effort to eat less of different stuff.
I'm not that snobby, but I've found dropping a little bit more on denim (price increase due to quality of the fabric versus branding) lets me fluctuate in weight more with them lasting longer. I've got a pair of nudies I've owned for 4 years plus that look good with 30lbs worth of weight difference.
I appreciate your answer.
I'm drinking unpasteurized milk and I hear where you're coming from with whole food.
I never generally have just raw milk, I couple it with some beef or lamb everyday, eggs or whatever; I'll probably add more now. It's just very convenient and cheap.
I've never heard of it being hell on your digestive track or digestion in general but I'm looking that up and finding generally that's more of an issue for individuals with a leaky gut, fructose malabsorption, or other problems.
To counteract that, supposedly adding gelatin into the diet on a regular basis is good for keeping the stomach strong in particular when digesting milk, so I have some pho or whatever I can get with gelatin frequently.
So far though, I'm feeling great, recovering quicker from the gym and I can actually run without feeling like my stomach is going to explode after a meal so far now I'm fine I think.
Thanks for the advice.
Unpasteurized milk has enzymes that assist in digestion. Pasteurized milk does not, causing it to reek havoc at times. Unpasteurized milk is pretty boss. I wouldn't set it up to were most of your calories are coming from it, but the amount you're drinking now won't kill you.
Well, minus the risks associated with unpasteurized milk.
There's no way he needs clomid. He's gotta be on permanent TRT so no need for it. He probably is shooting insulin. He blew up so quick.
Why would high rep squats/deads help your explosiveness? Genuine question, I'm looking to get back to training (had 2 months off), and work on my explosiveness.
TRT, for sure. Just with how dangerous insulin can be, I don't see him needing to use it when there's so many he'd have at his disposal.
Insulin can be fantastic to stack with HGH and other anabolics, if you are spot on with your diet. I just always saw it as more commonly used during bulks and with how cut he looks I figure he's on something else. Then again, he's also been freakishly big for a few years now and seems to keep pushing, so who knows?
HollovVpo1nt
Banned
It might be me but I hate pranks in which:
- One leaves a mess for another to clean
- One scares another by doing 'physical pain' jokes
That said, I didn't find it funny.
I respect people here and would love to hear some opinions. The past 2 months I have fasted the entire day and consumed all my calories at night usually after a heavy lifting session. Since this time my weight has remained between180-185 but my strength has increased greatly. Some examples:
OH press, 155x4 to 175x4
DB bench, 120x5 to 140x5
BB bench, 275x4 to 295 x4x4
Weighted 55lb pull ups, 6 to 8
Squat, 275x5 to 305x5
Do you think I can attribute this mostly to my eating patterns?
Sidenote... I use Sunday as a refuel day. Usually I eat 10-12 thousand calories. There is also a day mid week where I will eat a half a chicken.
OH press, 155x4 to 175x4
DB bench, 120x5 to 140x5
BB bench, 275x4 to 295 x4x4
Weighted 55lb pull ups, 6 to 8
Squat, 275x5 to 305x5
Do you think I can attribute this mostly to my eating patterns?
Sidenote... I use Sunday as a refuel day. Usually I eat 10-12 thousand calories. There is also a day mid week where I will eat a half a chicken.
So Johnny Pain (from GSLP) put out his new book titled "Drop the Panties: The Greyskull Guide to a Better Body" which is basically his how-to diet book.
Interested in buying it but the cover is pretty NSFW
http://strengthvillain.myshopify.co...-panties-the-greyskull-guide-to-a-better-body
Interested in buying it but the cover is pretty NSFW
http://strengthvillain.myshopify.co...-panties-the-greyskull-guide-to-a-better-body
You sound like me (but I'm at a different weight: 200)...I honestly think 2400 might be too low given your current weight and activities. You should try bumping up to 2700-2800 for a month to see if that gets you past your plateau.
I'll be upping my cals from 2000 to 2400...I'll report back in a few weeks to see if too low of calories was my problem.
themadhatter444
Neo Member
This is one of the funniest things I've ever seen in my life. I'm in stitches.
Looking for some fitness advice, guys! Trying to lose excess body fat before I try to focus on increasing muscle weight gain. Right now I'm about 30 years old, 5'9", and weight about 195. My body fat is probably in the area of 20%?
I've even trying to reduce my calories, but I seem to have hit a wall. I dropped from 203 to 195 relatively easily (about 3 weeks) and the losses have slowed too. I've also noticed having a tougher time with my lifts as I don't feel I have the energy to commit to them. Any advice?
To flesh things out a bit:
I walk to school (about a mile one way) every day.
I'm in the gym for about 90 minutes, usually lifting for about 45, cardio for 45.
The rest of the time I'd say I'm relatively sedentary. Just got a new job (at my gym) so that should change things considerably.
I've even trying to reduce my calories, but I seem to have hit a wall. I dropped from 203 to 195 relatively easily (about 3 weeks) and the losses have slowed too. I've also noticed having a tougher time with my lifts as I don't feel I have the energy to commit to them. Any advice?
To flesh things out a bit:
I walk to school (about a mile one way) every day.
I'm in the gym for about 90 minutes, usually lifting for about 45, cardio for 45.
The rest of the time I'd say I'm relatively sedentary. Just got a new job (at my gym) so that should change things considerably.
How many calories are you eating? What are your macros? What kind of lifting are you doing?
theytookourjobz
Junior Member
What are you doing at the gym?
entremet
Member
All the literature I've read about fasting mentions that it improves growth hormone levels, which in turn help you recover quicker, hence you're having better sessions at the gym.
Sounds you're on the warrior diet, correct?
What is your daily calorie surplus besides the aprox 7-9,000 calorie surplus on Sunday? Lol
I've done intermittent fasting and my lifts still went up. If you are eating a ton of carbs post workout kinda like carb back loading then that could help explain it. I'd say it probably has more to do with your daily surplus though.
entremet
Member
You're always gonna suffer some on your lifts when you diet or cut. Comes with the territory.
And based on your activity levels you might be under eating as well. Calculate your TDEE. Google the calculators and start working from a 500 calorie daily deficit.
I'm probably getting about ~2,000 calories per day.
I alternate splits, upper and lower. Upper is usually Bench, Push Press, Seated Row and a few accessory lifts. After that, I do about 45 minutes of cardio (generally pretty light, 10mph jogging, biking, etc).
Will do, thanks!
Damn. That's on your refuel day right (It must be; otherwise there's no way you'd maintain that body weight, unless you're Michael Phelps)?
When do you sleep? Do you only have 2 meals a day (night) then? I want to say that your increase in strength has little to do with your eating patterns, and they may even be detrimental with more food in your system as you cut into your sleep time (for recovery).
But that's just me trying to rationalize with information I have.
Sleep time is actually when most growth and recovery happens. I eat most of my food post workout as well and it seems to help. I usually eat 800-1k cal before gym and 2500-3k post workout and I usually don't get out of the gym until 9 or 10 pm.
PeterVenkman
Member
Hey fitness thread!
I'm new to the workout regime, so I decided to look here for some tips. After reading through the OP, I've realized that my "routine" could probably use some improvements as I am a complete beginner (to weights)! I'm looking for some feedback on what I do and when.
Here is a bit on my current process (thought and routine): As of now, I weigh about 150-160 pounds and I'm around 6 ft - I'm a stick. I run as my main form of physical activity, and I used to run very regularly. I have a light course load this semester and I can dedicate about an hour to an hour an a half during every weekday to exercise. As a goal, I've decided to build some muscle since I have only previously concentrated on running.
So far, for the last four weeks, I have worked up to this workout:
Monday, Wednesday, Friday:
Short Run - I run about two miles. I started off running them fast, but slowed them down since I would be too tired to do weights and machines after.
Core Workout - I have worked up to doing the following after stretching from my run: 4 sets of 15 sit ups, 1 minute planks on my side, a two minute stomach plank, and a set of fifteen pushups.
Then I move to weights, which is where I have practically zero experience
Pull ups - 3 sets of 8. I'm all lower body strength, so this took me 4 weeks to get to!
Bicep Curl - This is the closest name I could find for it - I use two free weights, I've gotten to 30 lbs, and I do 3 sets of ten, alternating which arm I curl
Lateral Raise? I've been doing a variant of this where I start by raising my arms straight forward, and then laterally in a slow, continuous motion - 3 sets of 10 at 15 lbs.
The remaining time I have, I will do a series of machines, depending on my energy:
Triceps Pushdown I can barely muster 2 sets of 10 on this, and not with much resistance.
Shoulder Press 2 sets of 10, also not much resistance
Lateral Pulldown 2 sets of 10, significantly more resistance than the previous machines
Chest Machine and Lower Back Machine Couldn't find the names of these, but same as before, 2 sets of 10.
Tuesdays and Thursdays
These are my rest days for weights/machines, so I do a long run. I've got it up to 5-6 miles, depending on my energy levels. After my run and stretches, I do the same core workout as I mentioned above. I do core every day, and do not feel sore from it, but I still am not sure if that's alright or not.
Phew! So with that, a few last points and clear questions: In terms of my diet - I've been cutting back on junk food pretty well (haven't had fried food save for twice in the last month, all other junk food gone). I'm a vegetarian, but that's not new - big sources of protein for me are eggs, beans, chickpeas, lentils and brown rice. I should add that, after these routines, I generally experience no lingering pain or soreness. After the exercise I am quite tired, and sometimes after my MWF routine my arms are a bit rubbery or hard to lift. But nothing that has persisted.
**As you probably noticed, my weight routine is stark because I really don't know any other exercises to do - High School gym was so long ago ! I'm looking for: Additions/Subtractions to my routine, Corrections in reps/weight, and any other general advice you have on getting in shape and gaining some muscle!
I'm new to the workout regime, so I decided to look here for some tips. After reading through the OP, I've realized that my "routine" could probably use some improvements as I am a complete beginner (to weights)! I'm looking for some feedback on what I do and when.
Here is a bit on my current process (thought and routine): As of now, I weigh about 150-160 pounds and I'm around 6 ft - I'm a stick. I run as my main form of physical activity, and I used to run very regularly. I have a light course load this semester and I can dedicate about an hour to an hour an a half during every weekday to exercise. As a goal, I've decided to build some muscle since I have only previously concentrated on running.
So far, for the last four weeks, I have worked up to this workout:
Monday, Wednesday, Friday:
Short Run - I run about two miles. I started off running them fast, but slowed them down since I would be too tired to do weights and machines after.
Core Workout - I have worked up to doing the following after stretching from my run: 4 sets of 15 sit ups, 1 minute planks on my side, a two minute stomach plank, and a set of fifteen pushups.
Then I move to weights, which is where I have practically zero experience
Pull ups - 3 sets of 8. I'm all lower body strength, so this took me 4 weeks to get to!
Bicep Curl - This is the closest name I could find for it - I use two free weights, I've gotten to 30 lbs, and I do 3 sets of ten, alternating which arm I curl
Lateral Raise? I've been doing a variant of this where I start by raising my arms straight forward, and then laterally in a slow, continuous motion - 3 sets of 10 at 15 lbs.
The remaining time I have, I will do a series of machines, depending on my energy:
Triceps Pushdown I can barely muster 2 sets of 10 on this, and not with much resistance.
Shoulder Press 2 sets of 10, also not much resistance
Lateral Pulldown 2 sets of 10, significantly more resistance than the previous machines
Chest Machine and Lower Back Machine Couldn't find the names of these, but same as before, 2 sets of 10.
Tuesdays and Thursdays
These are my rest days for weights/machines, so I do a long run. I've got it up to 5-6 miles, depending on my energy levels. After my run and stretches, I do the same core workout as I mentioned above. I do core every day, and do not feel sore from it, but I still am not sure if that's alright or not.
Phew! So with that, a few last points and clear questions: In terms of my diet - I've been cutting back on junk food pretty well (haven't had fried food save for twice in the last month, all other junk food gone). I'm a vegetarian, but that's not new - big sources of protein for me are eggs, beans, chickpeas, lentils and brown rice. I should add that, after these routines, I generally experience no lingering pain or soreness. After the exercise I am quite tired, and sometimes after my MWF routine my arms are a bit rubbery or hard to lift. But nothing that has persisted.
**As you probably noticed, my weight routine is stark because I really don't know any other exercises to do - High School gym was so long ago ! I'm looking for: Additions/Subtractions to my routine, Corrections in reps/weight, and any other general advice you have on getting in shape and gaining some muscle!
Why do you want to shed fat first and then pack on muscle? I'd focus on your muscle gains first (which will net you some fat as well, it just comes with the territory), and then shed the fat. Getting rid of fat is much simpler than packing on pure lean mass.
Welcome to the fitness thread! You'll get a combination of no nonsense recommendations, a smattering of bro science that has worked for individuals, and people randomly arguing about insignificant shit. Please have thick thin as what comes of as elitist is people merely answering the same questions over and over again.
That being said, you should probably go read the OP. With your height and weight you're going to want to get on a full body compound training program. You'll put on mass, develop some basic motor pathways to move weight and yourself more efficiently, and you'll also develop some solid strength levels that will transition into accessory lifts.
There are two tested and true options. The first is starting strength. It's very, VERY, specific in its goals and its set up. Personally, I prefer the Grayskull LP. The set up is basic but is incredibly modular to, pretty much, tweak it however you'd like.
So, go read that, pick it apart, and ask some questions.
Good luck. Don't do curls in the squat rack, do them at the bench.
Honestly I don't know. My body fat has been pretty high (IMO) for quite a few years, and I wanted to bring it down. Would you recommend simply eating more calories and doing heavier lifting?
Right now I'm probably lifting maybe 60% max weight on all exercises, and doing 10-12 reps, usually 4 sets (3 on squats, my leg muscles are embarrassing). To compliment my squats I do accessory lifts (isolate quads, hamstring, and glutes).
ipitydatfu
Member
my friend and i have different schedules so i cant go to the gym with my friend as often as i'd like (monetary issues at the moment so i cant get myself a membership), so i tend to go to the park and supplement my workout on his offdays.
what alternative exercises can i do instead of a pullup/chinup (mostly focusing on my back) when it's too goddamn cold outside. (i have an ez curl at home, thats about it)
what alternative exercises can i do instead of a pullup/chinup (mostly focusing on my back) when it's too goddamn cold outside. (i have an ez curl at home, thats about it)
Why can't you just go by yourself?
Sounds like his friend is getting him in as a guest for free.
ipitydatfu
Member
yup. money is a bit tight at the moment.
I don't look at strength and muscle being mutually exclusive so strength gains on a cut aren't unheard of. Strength is more a measurement of speed and mind muscle connection. For all I know you might have trained your muscle fibers to work more efficiently. Good shit at the stats.
Holy shit at 10 k calories tho. I am a fan of refeed days where i increase my carbs substantially but, shit.
entremet
Member
Do a bodyweight routine like Convict Conditioning then.
ipitydatfu
Member
cool i'll look it up
Yeah I don't understand the purpose of a 10k refeed day. I could eat that much but why?
Whoops that's what I get for glancing over things.
Feels like a pizza night because its squat day.
I'm trying to spend all weekend eating like an asshole so I can mentally reset at a higher clean calorie count tomorrow...it's not working too well. My 3 month old has been going nuts so I have hardly had time to eat at all. LOL.
Oh well. Just got back from the supermarket. All stocked up for the week.
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