I agree. Advanced Novice SS (Squats on Monday and Friday; light day on Wednesday) or GSLP should be much better at this point.
You can still milk a lot from your linear progression.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I agree. Advanced Novice SS (Squats on Monday and Friday; light day on Wednesday) or GSLP should be much better at this point.
You can still milk a lot from your linear progression.
Spain man. So good. When I went there, I ate like a king for the price of a peasant. I don't know if it's the economy or something but the restaurants there are so good and so cheap...
For example; we went to a 5 star restaurant for lunch one day (in some sweaty touristy clothes and me with my panama jack fisherman's hat on) and for like 8 euros got the best meal I've ever had. We had a model serve us (the only people in the place) while some dude was taking photographs of the meals and setting for the city newspaper (I think it was in Madrid). Awesome stuff.
Oh and uh...front squats kicked my ass today. When I did the little slip-your-left-shoe-off-with-your-right something in my pelvis stung. Imma lay back a little and let it heal, if I even need to.
Another thing to consider, endurance cardio in particular is more and more being shown to be unhealthy as it's so taxing. Let's not say because so and so can run so far or so fast that he's healthy.
FallingEdge
Member
Nice man. I always just want to go eat food at great places. Looking to get out of the US to travel next year. Spain is one of the places I that is on my possible list along with Korea and Japan.
Also random back pic. Shitty lighting blah blah blah
I did it. It's a crazy cardio workout but if I could do it over again I'd rather spend those months getting stronger. I think I actually lost strength in doing that. My cardio was probably helped a great deal, but I just want to be healthier and stronger.
You'll never look like Shaun T just by doing insanity. Dude is huge and can barely do any of it for more than a minute. He lifts a lot, guaranteed.
Crap, you look freaking giganormous.
I stupidly forgot my belt today, deadlift day. Decided to just do the prescribed reps (first week of my 3rd 5/3/1 Cycle), and some paused squats. I had an incredible pump in my back afterwards. I should definitely not forget my belt at home on Deadlift day.
Also: paused squats are freaking hard. I was struggling with 235lb.
parrotbeak
Member
For those with bad lower backs, this video on low back pain during pressing is interesting: https://www.youtube.com/watch?v=XmhwmPFDzDw
I'm going to try that wall press stretch before my next ohp session.
I'm going to try that wall press stretch before my next ohp session.
Thats why my belt and chalk never leave the car
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Looking hooooooge, Edge. Will this start a series of back pictures??
Maybe
I wouldn't overthink it too much, and they're all viable options. I'd choose the one you enjoy the most, because if you're planning on doing hours of cardio a week you'll want to stay entertained. Remember that most weight loss happens in the kitchen!
Personally I prefer rowing as it conditions a lot more muscle than running or biking, but they're all good.
http://www.mayoclinic.com/health/exercise/SM00109
Nice man. I always just want to go eat food at great places. Looking to get out of the US to travel next year. Spain is one of the places I that is on my possible list along with Korea and Japan.
Also random back pic. Shitty lighting blah blah blah
You're a goddamn monster.
His back is so fucking big it reminds me of:
Turtle shell mode.
question for fitness GAF.
Lately I've been skipping out on my lifting routine (3 days a week, pretty intensive arms/chest leg routine my trainer gave me) to play basketball at work. Only have time for ball or lifting each day not both. Is skipping lifting and playing bball hurting my chances of becoming more "jacked" looking? I want definition. The bball is pretty intense but idk, worried it is just going to make me skinny and that by not lifting I am missing out.
Lately I've been skipping out on my lifting routine (3 days a week, pretty intensive arms/chest leg routine my trainer gave me) to play basketball at work. Only have time for ball or lifting each day not both. Is skipping lifting and playing bball hurting my chances of becoming more "jacked" looking? I want definition. The bball is pretty intense but idk, worried it is just going to make me skinny and that by not lifting I am missing out.
If you want definition you need to lower your body fat which basketball could help with, the problem is without lifting you won't have anything to define.
Mine were posted a few pages back. Reposting for the back page.
Bruh, you got a light out.
Chittagong
Gold Member
Definition is a combination of more muscle and less body fat.
Cardio (bball) helps you shed fat but is unlikely to build much muscle. Also, for shedding fat, your diet is way, way more important than cardio.
Lifting is the best way to build muscle. If you are skinny, it's even more important, coupled with protein.
So at worst and as an extreme, by skipping lifting and focusing on cardio and diet you'd be a jacked skinny dude (think Machinist).
We're posting back pics?
I'm actually impressed, by the way. 'grats on the full flag! How long did you have to train to get there?
IronBubbles
Banned
Looked into GSLP some more, and I'll try the "Joshie's Limeade" version since I want to get into Olympic Lifting anyway. It looks like this:
Mon
Squat 3x5(+)
Bench Press 3x5(+)
Back Extensions 3x15
Chin-ups
Wed
Snatch 6-10 singles
Clean & Jerk 6-10 singles
Front Squat 3x3
Fri
Squat 3x5(+)
Press 3x5(+)
Deadlift 5+
I'll take 20kg off my squat, which gives me a month to get back to my current work weight and set some rep PR's along the way. Progress will be very slow on the presses (microloading and only once a week) but they are stuck anyway so I'll take what I can get. Sounds good?
I'm actually impressed, by the way. 'grats on the full flag! How long did you have to train to get there?
It was a few years back, but probably 9-12 months. I didn't have very good form at first, and could only hold it for a second at first. I normally have better form now than in the pic, but I got used to doing them with hands facing in, and now that I have to do them on a post again I'm wobbly.
FallingEdge
Member
Buncha man beasts up in here.
On a different note, I dropped my entire banana down the garbage disposal. Slipped out of my hands and just fell in.
Embarrassing.
On a different note, I dropped my entire banana down the garbage disposal. Slipped out of my hands and just fell in.
Embarrassing.
Sounds like a euphemism, but I can't decide what for.
Lol. Sounds like it was easy fit.
like a hotdog down a hallway.
Oh man. I really want a hot dog now. Thanks man.
Just ate an entire bag of spring mix, four pieces of boiled chicken, diced red pepper and tomato, and two tablespoons of sunflower seeds and creamy ceasar dressing; all for less than 620 calories.
Had a bowl of cereal and a greek yogurt this morning, followed by an entire swordfish steak and entire package of chopped spinach for lunch. I'm eating well and getting more toned each day. I'm not losing any energy and have surprisingly progressed in all of my lifts, but man 1790 calories a day on top of 5/3/1 and HIIT twice a week is really making me want to eat everything in site.
Who wants quesedillas?
Dude I don't get it...I've been hovering around 200 for 2-3 weeks now but I feel I'm recomposing...so weird.
All I want to do is cut. I bumped up my cals 400 and eliminated the 15-20 cardio at the end of my lifting sessions. I wonder if I was knocking myself too low on calories at the end of the day.
I'd rather lose 1lb a week than nothing at all.
Er, what? By 200 I hope you mean 2000. Also please post your stats (daily cals, weight and height) so we can help
Wolfe
Member
Er, what? By 200 I hope you mean 2000. Also please post your stats (daily cals, weight and height) so we can help
200lbs I'm assuming.
Ah yes youre right
Er, what? By 200 I hope you mean 2000. Also please post your stats (daily cals, weight and height) so we can help
Around 200 lbs...
6'2 200 (33 years old)
3 lifting sessions a week
Daily walking (about 1-1.5 miles)
1 cardio session (more to get out of the house than for cals)
Started cutting on a 2000 calorie diet, lost 6 lbs quickly...then have been stalling at 200lbs, so I figured I might have been eating too little, so I bumped it up to 2400 cals.
Macros... 40p/35c/35f
Though on non-lifting days I don't mind going lower on my carbs and going higher fat.
I'm gluten free except for on Saturdays, no refined sugars or carbs.
Sample diet:
pre-workout: quest protein bar
post: protein shake
snack: macadamia nuts (1 oz.)
lunch: salad with field greens, chopped onion, red or green bell pepper, 5oz of turkey or ham or roast beef, and a dressing in make with 1tbsp of olive oil.
snack: fat free yogurt (8oz. with fresh raspberry or blueberry)
dinner: some sort of meat made by me (chicken/pork/ground beef/fish)...with a green veggie like broccoli or spinach or green beans or brussel sprouts (carbs on lifting days might include rice or quinoa or baby red potatoes, and i don't load up)
Dinner is around 6-7pm and I finish eating for the night, and I wonder if I should sneak in a snack around 9 just to keep my metabolism going a bit longer so long as I'm under my cals.
I just finished 2 hot dogs, a salad, 2 servings of this cottage cheese/mandarin orange stuff, and 3 glasses of water. my food baby is immense.
FallingEdge
Member
hate food babies. only reason why I want to eat less carbs.
Your diet looks generally healthy. As long as you are tracking your calories accurately you should be fine.
Have you considered incorporating some high intensity cardio (like HIIT)? It might help you get more calories burned in the time you spend on cardio. Also you could try to tweak your P/C/F split, maybe a bit less in fat and more in protein? Best results through experimenting
Your diet looks generally healthy. As long as you are tracking your calories accurately you should be fine.
Have you considered incorporating some high intensity cardio (like HIIT)? It might help you get more calories burned in the time you spend on cardio. Also you could try to tweak your P/C/F split, maybe a bit less in fat and more in protein? Best results through experimenting
Yeah, I'm tweaking things...oh well.
Looking solid man. Everyone starts at some point. Continue with your lifts.
Thanks man, definitely will continue.
Did somebody say back pics?
I've been doing the beginner full body workout that's in the OP for a bit. This is my third week, actually.
I haven't really lifted weights much in the past 6 years so I figured I'd just start from scratch. I can already see certain muscles have gotten bigger.
I've been doing the beginner full body workout that's in the OP for a bit. This is my third week, actually.
I haven't really lifted weights much in the past 6 years so I figured I'd just start from scratch. I can already see certain muscles have gotten bigger.
Thanks. My problem is that I can't do the proper rack position. I'm using my wrists wayyy too much partly because I don't have enough shoulder mass to hold the bar.
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