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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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HollovVpo1nt
Banned
thanks! will read into it later.
TBH, that seems like a kind of high BF% for your height and weight, even with no weight training at all. How did you get it measured?
HollovVpo1nt
Banned
Something like this:
I thought it was pretty high too. But if I google 20% fatpercentage in google image, I get comparable results:
I kind of look like the 20% dude.
FallingEdge
Member
Something like this:
I thought it was pretty high too. But if I google 20% fatpercentage in google image, I get comparable results:
I kind of look like the 20% dude.
Yeah, I think I'm around 18-20%...fuck.
I'm also around the 18 - 20 range. Would like to get into the 13 - 15 range but I've kinda hit a wall.
I lost around 45 lbs just lifting weights 3-to-4 times per week and watching my calorie intake. Lately the diet has slipped and I put on around 10 lbs and have been going through the cycle of losing 5, gaining it back, losing it etc.
I've never introduced cardio into my workout schedule because I, well, hate it. Bores me to tears. I'm willing to give it a shot if a program looks promising.
Anyway, besides just lifting weights (I don't do anything crazy and have back problems so the stuff I do isn't as efficient/effective as what most in this thread do), is there a good base program I can build off of for those who are in that 18 - 20 BF% range who want to get over the hump?
Stats:
Age: 34
Height: 6'3"
Weight: 198ish
FP: 20%
Workout level: novice-intermediate
Program: Can't remember what it is called. Since I've been trying to cut over the past while I've reduced it to 3 days a week. I hit each body part once per week.
I lost around 45 lbs just lifting weights 3-to-4 times per week and watching my calorie intake. Lately the diet has slipped and I put on around 10 lbs and have been going through the cycle of losing 5, gaining it back, losing it etc.
I've never introduced cardio into my workout schedule because I, well, hate it. Bores me to tears. I'm willing to give it a shot if a program looks promising.
Anyway, besides just lifting weights (I don't do anything crazy and have back problems so the stuff I do isn't as efficient/effective as what most in this thread do), is there a good base program I can build off of for those who are in that 18 - 20 BF% range who want to get over the hump?
Stats:
Age: 34
Height: 6'3"
Weight: 198ish
FP: 20%
Workout level: novice-intermediate
Program: Can't remember what it is called. Since I've been trying to cut over the past while I've reduced it to 3 days a week. I hit each body part once per week.
Cardio isn't necessary for weight loss if you hate it. You will be in better health overall though. It really sounds like you haven't calculated your BMR and TDEE. Do you track your daily calories?
It doesn't help that I'm also a vegetarian
Thank god for protein shakes, I couldn't physically stomach more eggs.
http://www.youtube.com/watch?v=Lr4LIOq3grw
TheFightingFish
Member
What have you tried? I'll make my usual plug for finding an outdoor activity that you can do for cardio workouts. Stuff like treadmill or stationary bikes is just soul-crushing to me. Gotta get outside, feel that fresh air. Biking, trail-running, hardcore hikes, snowshoeing, has to be something that you can do outside where you live.
20x270 deadlifts today.
I walked over the bar to sit down on the safety rack at about 14 reps.
I felt a real strain in my lower back at one point to, like it was rounding. I was scared as shit, I can't drop the weight either cause fucking shit no bumper plates bullshit. I don't feel any pain at all now though, I may have just stretched some tightness in my lower back.
Anyway, I walked back over and finished the 20 reps with long breaths between, it ended up taking me about 7 mins. Not exactly the time I wanted but I finished when I could easily quit.
Every rep the bar was slipping out, my legs, I couldn't even feel them anymore I was just getting my back straight. No other thoughts.
Now I just have one more week at 280 then I can take a two week break thank god before going heavy again.
Back to my grip, will chalk really make a difference if I can't grip the bar to well at high weights?
Anyone have any experience with those fancy hand grips they make out of metal?
Thanks.
I walked over the bar to sit down on the safety rack at about 14 reps.
I felt a real strain in my lower back at one point to, like it was rounding. I was scared as shit, I can't drop the weight either cause fucking shit no bumper plates bullshit. I don't feel any pain at all now though, I may have just stretched some tightness in my lower back.
Anyway, I walked back over and finished the 20 reps with long breaths between, it ended up taking me about 7 mins. Not exactly the time I wanted but I finished when I could easily quit.
Every rep the bar was slipping out, my legs, I couldn't even feel them anymore I was just getting my back straight. No other thoughts.
Now I just have one more week at 280 then I can take a two week break thank god before going heavy again.
Back to my grip, will chalk really make a difference if I can't grip the bar to well at high weights?
Anyone have any experience with those fancy hand grips they make out of metal?
Thanks.
SquiddyCracker
Banned
Never hurts to hear pep talk!
GOMAD is designed for skinny, weak high school kids looking for the fastest possible gains in a scenario where they're going to be extremely active and athletic and be able to subsequently cut the massive body fat gains quickly while retaining the new muscle. It's not for people with significant body fat. Also, GOMAD won't put you at 2500 kcal/day; a gallon of whole milk has 2400 calories on its own and it's supposed to used in conjunction with normal solid food intake, so it's more of a 4500-5000 kcal/day program. It's an extreme solution with a ton of drawbacks.
You already have a bunch of energy in storage. Just keep protein high since your body can't synthesize a lot of it.
Why are you doing 20 reps on the deadlift?
I do conditioning while on 5/3/1. Mostly stuff like pushing a prowler or lifting atlas stones for reps, so strength related but still conditioning.
Keep in mind that measures like that for BF% can be extremely inaccurate, and that your appearance at a given BF% can be substantially different depending on your muscle mass and genetics. In particular, people who don't work out will often look pretty scrawny at low BF%. Men do tend to underestimate their BF%, so I'm not saying you're wrong... it would just be pretty unusual to see someone as light as you with a BF% that high, especially not at 22 years old (based on what Decado's said, OTOH I would pretty much expect him to be at around 20 BF%). Maintenance for you should be around 2300 calories/day, so I doubt you're going to get fat by eating 2,500 calories unless you do no exercise at all. But I haven't looked at GOMAD; from what EvilLore is saying that's not really what it is.HollovVpo1nt said:
entremet
Member
Yeah, do stuff like Dash suggested. Avoid the elliptical and garbage like that. Walking is fine, though.
Farmer's Walk, Barbell Complexes, Prowler push would be much better.
Damn. I wish I had access to a prowler.
entremet
Member
You can use a sandbag in a pitch.
SquiddyCracker
Banned
I just follow the Westside for skinny bastards program, which has like 2-3 days you can use for cardio (I do HIIT on either the immobile bike machine or rowing machine).
Highly recommended to anyone here. It's quite an experience (read: you may very well hurl). Atlas stones are fun too I'd have to ask where they got them at my gym though.
HollovVpo1nt
Banned
Thanks. I'll avoid gomad. It is indeed a bulking diet not meant for someone like me.
I'm pretty confident about my BF%. At 20% BF, my maintenance is around 1500 cal/day, facoring in workout (1.5), it's around 1800 cal/day. I want to eat around 2300-2500 cal/day, as much protein as possible (at least 220 gram [bodyweight times 1.5 gram]), as little fat as neccecary, as a diet. Is that oke?
there are no bumper plates at my gym and I drop the bar after my knees on the last couple reps and no one has told me to stop that yet. I would be so scared of walking the bar. and yes chalk helps sooooo much, it's ridiculous.
because it's fun.
FallingEdge
Member
Is there a reason to do 20 rep deadlifts as opposed to say 20 rep squats? I've always wondered if you can apply the same philosophy to deadlifts or bench as you can to squats. I don't recall anyone ever doing Smolov Jr for deadlifts but for squats and bench, it is fine. Prolly has to do more with how demanding the deadlift is but I would argue squats are just as hard.
entremet
Member
I think it has to do with the amount of work on the Central Nervous System the deadlift provides. The deadlift taxes the CNS like no other lift, which is why in smartly programmed routines you're not getting killed with DLs.
The squat and bench not as much. Especially the bench with is laying down.
FallingEdge
Member
entremet
Member
Yeah, that is what I figured. Said is much more eloquently than I ever could
You can do high volume deadlift training like powerlifters, but it takes time and working on your assistance lifts.
I wished my gym had a Glute ham raise machine.
I can attest to the hurling part. Fortunately I made it in time to my gym's bathroom.
I have, though a lot of it is guesswork. I like food and tend to make a lot of stuff that has a shitload of ingredients...making it tough to calculate. Or eating out.
As for BMR and TDEE...I just use online calculators or the Myfitnesspal app.
TDEE: 2424 (i generally use the app calculator, which is lower at around 2300)
BMR: 906
Wondering if maybe I should spend 5 or 6 weeks bulking and then trying to cut again. Maybe I'm just burning out as I cheat on the weekends too much.
I play volleyball once a week. Hiking and whatnot is more a spring/summer/fall thing. I wouldn't mind trying snowshoeing. Like lifting, though, cardio makes me hungry so while it is good for me I worry that I'll eat too much.
Maybe I should switch my focus to finding good, filling foods for lunch or something that are low calorie.
As you said this, I JUST saw a video about "The Prowler Flu"...lol
Found this on Tumblr, and thought I'd share this with the class. It's really something.
Today was leg, aka squat day, holy shit, it's quite clear why it's one of the main, basic moves. From everything I have tried, it's the one move that I feel activates the biggest amount of bodyparts.
Specially as you approach extenuation, damn, it compels me to grunt! whenever I've seen guys grunting I thought " oh, come on, you are big guy, you're above that, you are trying to get attention" but now I can see it being a necessary reflect from the body.
Excellent move, I love it, looking forward to keep it in my leg workout forever (duh!..haha)
Specially as you approach extenuation, damn, it compels me to grunt! whenever I've seen guys grunting I thought " oh, come on, you are big guy, you're above that, you are trying to get attention" but now I can see it being a necessary reflect from the body.
Excellent move, I love it, looking forward to keep it in my leg workout forever (duh!..haha)
I think about it every night and day...spread my wings and fly away....
Clicked on the link and found...
Indeed, because the idea that such a page exists makes me want to toss my laptop across the room.
was it your first time doing them? squats work literally everything from the bar down.
Pretty sure that link and what it says is a tongue-in-cheek troll.
lol you made me click on it, I posted my squat day message without knowing there was this link some posts above mine
who wrote that? doesn't look very scientific.
3rd or 4th time I do it, it's new so I am still discovering things about it
Yeah. I dropped it on my quads the very last rep. Once I got it up I tried to walk it but there was no way at that point.
Have you tried liquid grip? My gym frowns somewhat on chalk and I was thinking it may be a good alternative.
Please tell me you didn't squat with gloves
Can I get a form check on this 225 squat guys?
http://youtu.be/veFTiwNPIxU
Can I get a form check on this 225 squat guys?
http://youtu.be/veFTiwNPIxU
You damn right it was.
I almost got so fucking elitist, I prepped a 15 paragraph dissertation why the squat is amazing and puts more inches on your penis than any pill ever could.
Or, I took it seriously because, to be completely honest, there was a article not too long ago that advocated not squatting cause your legs might get big so I figured there would be another article about why they suck in general.
Please tell me you didn't squat with gloves
Can I get a form check on this 225 squat guys?
http://youtu.be/veFTiwNPIxU
I'd get some lifting shoes, but besides that I don't see anything wrong with it.
Any recommendations, or do you just mean chucks?
HollovVpo1nt
Banned
Please tell me you didn't squat with gloves
Can I get a form check on this 225 squat guys?
http://youtu.be/veFTiwNPIxU
Edit: My bad, feet seem oke. But for reasom it looks like your knees are more forward than they should be.
Heh, took me about 10 seconds to realize it's a joke. Nice find.
Chucks are FANTASTIC in two circumstances:
1. You can't afford real deal lifting shoes. Chucks are flat, have solid grip, and look fucking cool. OR
2. You do the wide leg, Westside Barbell, power squats (mentally, think about squatting wide enough with forward pointed that when you drive your knees out your feet are pushing against the sides of the chucks)
In your case, if you don't have $100-$200 for shoes, get some chucks. High top works best.
If you do have the money, you'll find great shoes here. The Nike and Adidas are worth the money and will last you, but the Rogue shoes is pretty kick ass too. The extra lift in the heel helps all the standing lifts by properly aligning the bar over center foot while positing you in a way to give you extra leverage.
Barefoot works, much better than running shoes, but the proper foot ware will be a solid improvement.
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